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Members Area => Progress Journals & Experimental Routines => Topic started by: fast does lie on March 10, 2012, 09:36:12 pm

Title: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 10, 2012, 09:36:12 pm
Goals: 40 svj, then work on 46 in rvj off 1 or 2, 40 yard dash

Age: 34

Height: 5'9

Weight: 214

Body fat: 98%

Squat: full squat paused 365 PR a few years ago though at 187 lb

Deadlift: 315 don't do it much

SVJ: 27in

Sleep schedule
: Gettign better and more consistent

Race: chinese mountainous asian descent

Athletic history: played aau bball a lil up to age 15.  Quit basketball for a long time and gained lots of weight (from 130 lb to 185 lbs).

Health history: Conditioning getting better. 

Injuries: a little bit of knee soreness/tendonitis, shin splints, flaring meniscus...

Body type:  I've gained a lot of mass/fat lately.  My squat went from 240 to 280 in about 3-4 weeks.  And I have stopped doing any type of cardio and bball in the last 5-6 weeks.  I also started to do upper body work outs after my rib heeled.  So weight went from 158 to 170.



Diet: lots of food

Short term: i plan on continuing the 3 sets of 5 rep work out and adding 5 lb every time.  Also plan on cutting the cals and upping the cardio to cut and get more agile for upcoming bball tournament and school bball workouts.




Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: creativelyric on March 11, 2012, 12:07:46 am
I'd still squat and include a GHR, even with tendonitis. Strong hamstrings can protect the knee.

Of course, if it's really painful, you might have to rest a little until it's gone or at more manageable levels. Make sure to stretch / foam roll, especially the IT band.
Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: Daballa100 on April 01, 2012, 10:38:46 am
Here some of my advice if you want it:

That 7 months may have actually done good for you, because it seems like your vert numbers haven't really dropped.  That said, you still took 7 months off, so I would work slowly back in.

1) Keep playing basketball, but definitely cut down the volume, because you'll be playing more and more as the season/tryouts get closer.  You don't want to peak in the middle of your training.

2)  Do more GPP work.  I don't know the specifics of your jumper's knee, but if 7 months of rest didn't do anything for it, you should definitely do more GPP.  That means for the first 2 months now, your warm-ups should be longer, including lots of lunges, squats, Cossack squats, glute activation work, etc.  You should also try to get some extra GPP work in on days you don't workout.

3)  More posterior chain work.  This means when you squat, go FULL, calves touching hamstrings.  I know that seems counter-intuitive to your jumper's knee, but going full will get way more hamstring activation.  If you find that your knees go too far past your toes(not necessarily a bad thing, but can aggravate bad knees) then try pushing your knees out to the sides when you squat.  This is kind of like Mark Rippetoe's squat style, but I would still keep a high bar position.

Ditto on GHRs and other PC exercises like Romanian deadlifts.

4)  Ease into training with a linear periodization type of  method.  That is, go for lighter weight higher reps now, and then get progressively heavier as the season approaches.  This will be ideal if you're doing more GPP in the beginning.

5)  MORE soft tissue work/stretching.  Like what creativelyric said, IT band/TFL are very important.  Basketball is a game where you almost never exceed 90 degrees of hip flexion.  This means that your psoas major is almost never used for hip flexion, and muscles that are supposed to be used as synergists in hip flexion have to pick up the slack.  That would be your stuff like TFL, Illiacus, etc.  They will get tight as hell from the work.  I would go further than just a foam roller, and use a lacrosse ball or other harder massaging implements.  Go to mobilitywod.com they have some good ideas on this kind of stuff.

Don't ignore your quads either, rectus femoris stretching plus massaging for the quads goes a long way.  Work on your calves/achilles tendon too if you wear high tops.

Title: Re: back from graveyard... motivated!
Post by: Dreyth on April 14, 2012, 10:18:01 pm
what's a V squat?
Title: Re: back from graveyard... motivated!
Post by: Raptor on April 15, 2012, 08:01:54 am
Rotate your feet externally.
Title: Re: back from graveyard... motivated!
Post by: Daballa100 on April 15, 2012, 05:53:36 pm
Rotate your feet externally.

i see, but then that would make my knees a bit inward, since i think i have a lil bit of pronated knees perhaps bc i used to play bball 5 days a week while being heavily overweight.

More importantly, you need to shove your knees out.  Not necessarily pointing your toes out, although many people prefer squatting that way, because it cues the knees out. 

With the knee pain you have though, I probably wouldn't go with the toes out unless you have good control of you hips.

Try doing some light goblet squats in your warm up.  I've never done squats on a machine like that, but you could probably replace that with heavy goblet squats.

http://www.youtube.com/watch?v=PKmrXTx6jZs

These will definitely help your depth, as they're much easier to get depth on than even bodyweight squats.  Ben Bruno is using a pretty wide stance here, no need to use one this wide, just go with what you're comfortable with.


Then work your way up to front squats, and then overhead squats.

So basically slowly work your way from:

Goblet -> Front -> Overhead

Give that a shot, with some foam rolling/stretching.  You'll hit good depth in no time.
Title: Re: back from graveyard... motivated!
Post by: LBSS on April 16, 2012, 10:09:59 am


Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.
Title: Re: back from graveyard... motivated!
Post by: Daballa100 on April 16, 2012, 09:08:14 pm


Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.

Yup, helps if you don't have olympic lifting shoes, or any good shoes with a heel.
Title: Re: back from graveyard... motivated!
Post by: LBSS on April 17, 2012, 10:25:49 am
4/17 5:30 AM

20 min warm up - sauna and stretch


Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min


weight- 157 lbs

*wrist started to get very sore from medicine ball drills.

sounds lovely.
Title: Re: back from graveyard... motivated!
Post by: Rix on June 25, 2012, 09:24:51 am
Any knee pain when squatting?
Title: Re: back from graveyard... motivated!
Post by: Mutumbo000 on July 02, 2012, 06:54:18 am
How much has your vert improved from when you were squatting 200 to 265? Say you gained 3 inches you could probably gain another 3 inches on your vert just by improving your squat up to 315 while ideally staying around the same bodyweight you are now and recomping your body (you got too much fat). 265 squat is weak so plyos probably aren't gonna do much for you since you don't have much power to work with. That's my 2 cents.
Title: Re: 5 x 245 x 3, accomplished
Post by: LBSS on July 24, 2012, 11:44:30 pm
you should give your journal an actual title.
Title: Re: [x] 5 x 255 x 3
Post by: LBSS on July 29, 2012, 11:48:52 pm
nice half squats, brah.
Title: Re: [x] 5 x 255 x 3
Post by: creativelyric on July 30, 2012, 02:21:22 am
I don't like the way you bend. Seems like you bend at the knees and let the hips followthrough. I could be wrong though; get somebody else to analyze like steven-miller or Lance. P:

Edit: Just saw the other thread and it looks like Lance has the same opinion.
Title: Re: [x] 5 x 255 x 3
Post by: entropy on July 30, 2012, 08:59:09 am
No don't do that. If you're half squatting 265 you won't be able to full squat that much. Just warm up normally and find a weight you can do for 3x5 which allows you full depth and good form. Then progress up from there.
Title: Re: [x] 5 x 255 x 3
Post by: vag on July 30, 2012, 09:23:05 am
No don't do that. If you're half squatting 265 you won't be able to full squat that much. Just warm up normally and find a weight you can do for 3x5 which allows you full depth and good form. Then progress up from there.

This!
If i were you, since you are doing starting strength, i would do what Mark Rippetoe suggests himself to find your starting weight :

Quote
The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight.

Actually , i was you a couple of weeks ago , i had form and depth issues so decided to take that step back to fix them , ended up starting 50lbs lower than were i was.

Also , FILM EVERY SESSION. You might think that you have your issues fixed but only the video and people who know their stuff will tell.
Oh , and you , that stated that you do solid form ATG squats and the couple of guys that saw you and said your form is good are NOT included in the people who know!  ;)


Edit : The quoted text is the guidline for the athlete's first starting strength workout ever , hence the 10lbs increment. You can use more than that, i would suggest 20lbs increments and i would expect your speed to go down of your form to break down somwehere in the high 100's. Suck up your ego and go quality over quantity.

That's all from me, cheers.
Title: Re: [x] 5 x 255 x 3
Post by: steven-miller on July 31, 2012, 03:23:28 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?
Title: Re: [x] 5 x 255 x 3
Post by: LBSS on July 31, 2012, 03:32:32 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

shhhhh, steven-miller. shhhhh. just let him be. let him be. it's okay. shhhhh now.
Title: Re: [x] 5 x 255 x 3
Post by: steven-miller on July 31, 2012, 03:45:51 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

shhhhh, steven-miller. shhhhh. just let him be. let him be. it's okay. shhhhh now.

:-X
Title: Re: [x] 5 x 255 x 3
Post by: chrisbro1 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?
Title: Re: [x] 5 x 255 x 3
Post by: Raptor on July 31, 2012, 04:51:36 pm
I agree ^^^
Title: Re: [x] 5 x 255 x 3
Post by: steven-miller on July 31, 2012, 08:28:24 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

To get my full back squat form on point.  I am cutting because i was more mobile on the court at 155lb.  The last few sessions, I felt like Oliver Miller on the court (though I felt real strong) as to where before I felt like Derrick Rose, and seems like the weights been giving my feet problems.  Please explain why it is bad to cut prior to a basketball tourney (a game where it is imperative to have low body fat)

To get better full squat form you should a) know what you are doing and b) perform full squats instead of other movements. Squatting to a box might only get involved when the box helps you anticipate when proper depth is reached. There are much better ways to do this, but if that was your thought process and the box is low enough, it might help in your situation.

About the other thing, games are not won by lowest body-fat. They are, looking at the contribution of an individual player, won by a combination of skill and athleticism. Skill is determined by practice, talent and motivation, not body-fat. And athleticism is determined by talent and training. By "cutting" you are decreasing your capacity to train effectively. By training correctly you will consistently increase your relative strength and power despite staying the same in bodyweight or even increasing it. And when you are stronger and more powerful it is entirely irrelevant whether that is due to an increase in muscle mass or an increase in water and fat.

Title: Re: [x] 5 x 255 x 3
Post by: vag on August 01, 2012, 09:06:07 am
Steven Miller , box squats were recommended from Lance for a while, only as a progression to get his form right, it's posted on the other thread:

You may need to use a box for a little while until you learn to lead with your hips first, then transition into a free squat.  The stance does not need to be wider, the load needs to be shifted to your HIPS though. 

If i haven't read the other thread i would have thought exactly what you posted.

Just saying this so hyperdunk doesn't get confused and abandons the box squats.

Title: Re: [x] 5 x 255 x 3
Post by: Raptor on August 01, 2012, 10:13:30 am
I remember Kelly saying the last thing he would do with a quad dominant person is free squats.
Title: Re: [x] 5 x 255 x 3
Post by: AGC on August 03, 2012, 12:05:55 am
Your back looks a bit rounded to me. You might need to keep your spine more vertical and sit back a bit.
Title: Re: [x] 5 x 255 x 3
Post by: chrisbro1 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.
Title: Re: [x] 5 x 255 x 3
Post by: AGC on August 04, 2012, 12:19:27 am
Just telling you what I'm seeing man, don't squat if your back is such a big deal.
Title: Re: [x] 5 x 255 x 3
Post by: entropy on August 04, 2012, 02:09:49 am
I can't help notice you're not taking the advice you're getting. Would be a lot better for you and those who are helping you if you tried some of the things they've suggested. Leave the ego behind, no one told you to do a double with 225. I think the suggestion was to work back to a weight you can do with good form (even if it's 135) and do sets with that. Then once you've got form down well, just progress up from there. Lance has given you some tips on sitting back - and using a box squat, get that down first.

In the meantime, if you can DL well (prove it show a video), you should probably focus on that as your main lift while you're learning to squat properly. 

I know i'm not as strong or as knowledgeable as other folk helping you but it's probably more of a waste of their time to help you when you aren't listening imho.
Title: Re: [x] 5 x 255 x 3
Post by: piR on August 06, 2012, 01:43:49 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.

It's almost impossible for my back to be not rounded, because I kind of have a hunch back from slouching a lot and genetics.  I find it very hard to curve my back further than that.  My lower back is flexible, upper back is not.

I agree with chrisbro. You're form is fine right up until you get just parallel, for some reason your upper body begins to lean forward. You should just try to get a good feel for how the parallel depth feels and just stop there. Squatting is A means to an end, not the ONLY means to an end; you shouldn't risk injury for a couple more inches of depth. Just add some assistance work hammering the glutes and you'll be golden... Or you could just seriously work on your flexibility and pretty much perfect your form and squat atg.. Either way just keep good form and you'll stay injury free and get results.
Title: Re: on the toad to elastic greatness!
Post by: LBSS on August 06, 2012, 09:33:52 am
lol, toad.
Title: Re: on the toad to elastic greatness!
Post by: steven-miller on August 07, 2012, 04:32:15 pm
I can tell little from this video angle but what I see is:

- your lower back is probably fine; it might round very slightly, but this will go away when you fix other things in your form

- your depth is good in those two reps

- you sit back with the hips fine, but you do it to the point where your weight is too far back on the heels

- you need to focus on keeping the weight over the mid-foot; this requires that your knees go forward more at the beginning of the squat; hips and knees need to initiate the movement simultaneously (not hips first!); hips begin to lead after the knees have established a position very slightly in front of the toes

From what I can tell there is nothing physical hindering you to learn to squat correctly. Lance has a pretty similar idea about a good squat as me from what I can tell. So listening to him is a good idea. Listening to everyone at once is a bad idea, since some people have a very different definition of a good squat (not always a sensible one).
Title: Re: on the toad to aesthetic greatness!
Post by: LBSS on August 07, 2012, 08:10:17 pm
vid @185 didn't show up for me.

also, lol, toad.
Title: Re: on the toad to aesthetic greatness!
Post by: Raptor on August 07, 2012, 08:21:42 pm
What's a "toad"?

A toad is any of a number of species of amphibians in the order Anura (frogs) characterized by dry, leathery skin, short legs, and snout-like parotoid glands.
Title: Re: on the toad to aesthetic greatness!
Post by: AGC on August 09, 2012, 01:36:03 am
Squats look better man, looks like you're going down the right toad!  :highfive:
Title: Re: on the toad to 40
Post by: vag on August 18, 2012, 04:05:51 pm
So, after going  down on the weight and finally achieving good form on full squats, why are you doing only halfs on both free and box squats?
It looks like you are scoobychau-ing a bit , you have lance and stevenmiller advicing you with patience and in detail how to improve your full squat and you keep going back to halfs!
Just saying...
Title: Re: on the toad to 40
Post by: Raptor on August 18, 2012, 04:12:40 pm
So, after going  down on the weight and finally achieving good form on full squats, why are you doing only halfs on both free and box squats?
It looks like you are scoobychau-ing a bit , you have lance and stevenmiller advicing you with patience and in detail how to improve your full squat and you keep going back to halfs!
Just saying...

Because he's at a beast level of strength already and needs to train with more specificity now.
Title: Re: on the toad to 40
Post by: Raptor on August 21, 2012, 05:46:24 pm
How difficult are the leg curls? It obviously depends on the machine levers but still... I nail about 8 reps with 123 lbs on the single leg leg curls pretty easily.
Title: Re: on the toad to 40
Post by: Raptor on August 21, 2012, 06:50:20 pm
Yeah it's very similar to mine's. There could be some leverage differences etc but... it's pretty much the same.

But indeed I can rep 120 kg (that's the max of the machine, so 265 lbs) for 5-6 good reps when I use both legs on it.

I don't have a glute-ham machine though, and back when I used to do natural GHRs they messed up my right knee by trapping it into the ground while I was doing the movement.
Title: Re: on the toad to 40
Post by: Raptor on August 22, 2012, 06:17:39 am
I know, I was about to say that but I was like "ah forget it".
Title: Re: on the toad to 40
Post by: Raptor on August 24, 2012, 04:55:31 am
Did you really go full with 255?
Title: Re: on the toad to 40
Post by: LBSS on August 31, 2012, 12:06:52 pm

People don't appreciate my posts and it's getting negged.  i'm going to go weep now.

(http://25.media.tumblr.com/tumblr_lifmyjGSYJ1qa9vqgo1_500.gif)
Title: Re: on the toad to 40
Post by: J-DUB on September 04, 2012, 04:34:56 pm
^ I'm saddened I'm not liked on this site.  I am also saddened that so many people here laugh at things that are not funny.


(http://i.imgur.com/mGy3n.jpg)

Title: Re: on the toad to 40
Post by: D4 on September 09, 2012, 03:48:27 pm
Next time, try having a set of 185 after the 135 and before the 225.  I would bet you get a better warm up.
Title: Re: on the toad to 40
Post by: Raptor on September 09, 2012, 04:34:20 pm
What do you mean "not sure why you got pinned"?
Title: Re: on the toad to 40
Post by: entropy on September 13, 2012, 11:08:28 am
Are you taking fish oil for your knees?
Title: Re: on the toad to 40
Post by: LBSS on September 26, 2012, 12:00:13 pm


Diet- 1/3 lb burger, pasta and meat sauce, salad, 25g whey, 2 bread sticks

this was your diet for the whole day? or just dinner?
Title: Re: on the toad to 40
Post by: AGC on September 27, 2012, 12:19:27 am
9/24 AM

Shooting around, ankle still tender. (30 min)

Calf raise light, 10 x 2 plates

Abs leg raise 40, 20

Diet- beef 6oz, rice 8oz, stirfry chicken 4oz, shrimp 4oz, whopper sandwiches, 2 chicken sandwich, 40g whey

Still bulking diet, going to eat clean soon.

Why are you trying to bulk when you are >%20 BF?
Title: Re: on the toad to 40
Post by: D4 on September 27, 2012, 03:45:54 am
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.
Title: Re: on the toad to 40
Post by: D4 on September 27, 2012, 05:14:26 am
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.

^ what is an optimal macro ratio for me?  33 protein, 33 carb, 33 fat?

I am definitely no expert on this, but from my own personal dieting experiences, which I went on after getting advice from a couple of pretty knowledgeable people, what works well is sticking to these rules:

1) Keep protein intake high, at the very least 1g per pound of bodyweight.  
2) Keep carb intake low, like under 100g for the day.
3) If you get in the necessary amount of protein, and keep your carb intake low, basically you can have fat for the rest of your daily diet as long as you stay caloric deficit.  The less you have, the more calories you'll burn for the day, but harder to manage hunger/strength.  You gotta figure this out.  

The carb rules obviously can be changed.  Many people take in more than 100g a day and still works.  I just believe keeping carbs very low is the most effective, but most difficult way.  

If you want to get very general, keep protein intake high (at least 1g per pound of bodyweight) and keep calories under maintenance and you'll get leaner.

Also, low carb doesn't affect you too much in terms of weight training in the manner we train in (trying to increase vert).  And yeah, I did what you mentioned as well, eat the most food late at night so the diet won't affect my sleep. 

I wake up and eat relatively small, usually all protein and some carbs, go workout and get some more protein after.  Then I have another small meal later and then I get hungry but I fight the hunger until late night and eat a decent sized meal and sleep happily.  Just what I did on my cut and it worked fine.  I was making strength gains almost the whole time too.
Title: Re: on the toad to 40
Post by: Raptor on September 27, 2012, 05:27:32 am
Eat paleo baby!
Title: Re: on the toad to 40
Post by: entropy on September 28, 2012, 02:35:56 am
I don't think he necessarily needs to go low carb. 100g is not much, and under that you're slipping into keto. Does he need to go keto? Maybe, maybe not. It depends. Maybe it will suit him very well and he should go for it. Maybe it will make him feel like crap and he shouldn't even think about it. It's hard to say without knowing his existing nutrition, the way his body reacts to nutrition and what his lifestyle will permit. Some people will be able to switch to keto and find themselves feeling great, it doesn't affect performance and they can be strict about it should go for it. But others will find it kills their performance and mood and hard to maintain as a lifestyle. For me i've done strict keto diets 3 times for a period of about 6 months total. I wouldn't do them again though. Carbs (and carb sources like wheat) are good for sleep, health, well being and performance for me.

But don't overthink this shit. If you are over 20% and you want to be 12% you don't need any fancy diet. The main thing is 1. get enough protein and 2. limit total calories. and 3. stick to it over a period of months. 10cal per lb for calories is probably ok for cutting, 1g/lb is ok for protein. Make sure you to dial in net calories and stick to it regardless of what you're eating and if you do that for a few months you'll see the results.

From what i've read in your log, you don't really stick to anything for long enough - that wont work. I can sympathise i'm in a similar situation and most people struggling with achieving their bodycomp goals for that matter. If you eat clean 2-3 days a week and binge 2 days - you're taking 2 steps fwd and 3 backward, spinning your wheels. Think in terms of stringing together 5-6 days of compliance, and 1 day where you have a free meal. Over a month you're looking at losing about 5lb which if you can sustain for several months will get you where you want to be.

No point having a fancy, low carb IF, calorie cycling plan super clean diet which is perfect in every way, only to find you're unable to stick to it for any meaningful period of time. Better is an imperfect plan where you eat KFC every other day but make sure your total calorie intake is 10% below maintenance and shows a 1lb fat loss per week.

TLDR: It's better to have an imperfect diet you stick to than a perfect one you don't stick to.

Sorry to go into sermon mode lol
Title: Re: on the toad to 40
Post by: D4 on September 28, 2012, 04:41:24 am
I don't think he necessarily needs to go low carb. 100g is not much, and under that you're slipping into keto. Does he need to go keto? Maybe, maybe not. It depends. Maybe it will suit him very well and he should go for it. Maybe it will make him feel like crap and he shouldn't even think about it. It's hard to say without knowing his existing nutrition, the way his body reacts to nutrition and what his lifestyle will permit. Some people will be able to switch to keto and find themselves feeling great, it doesn't affect performance and they can be strict about it should go for it. But others will find it kills their performance and mood and hard to maintain as a lifestyle. For me i've done strict keto diets 3 times for a period of about 6 months total. I wouldn't do them again though. Carbs (and carb sources like wheat) are good for sleep, health, well being and performance for me.

But don't overthink this shit. If you are over 20% and you want to be 12% you don't need any fancy diet. The main thing is 1. get enough protein and 2. limit total calories. and 3. stick to it over a period of months. 10cal per lb for calories is probably ok for cutting, 1g/lb is ok for protein. Make sure you to dial in net calories and stick to it regardless of what you're eating and if you do that for a few months you'll see the results.

From what i've read in your log, you don't really stick to anything for long enough - that wont work. I can sympathise i'm in a similar situation and most people struggling with achieving their bodycomp goals for that matter. If you eat clean 2-3 days a week and binge 2 days - you're taking 2 steps fwd and 3 backward, spinning your wheels. Think in terms of stringing together 5-6 days of compliance, and 1 day where you have a free meal. Over a month you're looking at losing about 5lb which if you can sustain for several months will get you where you want to be.

No point having a fancy, low carb IF, calorie cycling plan super clean diet which is perfect in every way, only to find you're unable to stick to it for any meaningful period of time. Better is an imperfect plan where you eat KFC every other day but make sure your total calorie intake is 10% below maintenance and shows a 1lb fat loss per week.

TLDR: It's better to have an imperfect diet you stick to than a perfect one you don't stick to.

Sorry to go into sermon mode lol

Yeah that's basically what I said.  Keto is an option, but you can stay low carb with higher carb intake than keto and it'll still work.  But only if low carb is something your body handles.  When I was in keto, I felt great. 

But yeah hyperdunk, like entropy and I both said, keeping it simple and getting calories under maintenance while getting enough protein will get you lean and is very simple.  Just gotta stick to it.
Title: Re: on the toad to 40
Post by: Raptor on September 28, 2012, 08:36:18 am
Well you have only yourself to blame for that.
Title: Re: on the toad to 40
Post by: entropy on September 28, 2012, 09:09:47 am
^ I messed up back in August.  For 2 weeks, I ate real clean and at a major calorie deficit.  Weight started dropping fast.  Then I abandoned that plan and got injured and ate horrendously, just killed my progress.

It's impossible to teach you anything and so frustrating since you're absolutely defiant against learning anything. Trying to be perfect and eating 'real clean and at a major calorie deficit' is the problem, because it's hard to sustain, and when you fail, which will happen, you fail spectacularly and undo any work you did in the first place. The solution is not to try to be so perfect in the first place, just be good enough ALL THE TIME rather than PERFECT for a week or two. Don't try to be perfect -  because then invariably you're either  100% clean for a brief period of time or 100% dirty. But try to be 80% good enough ALL THE TIME.
Title: Re: on the toad to 40
Post by: vag on October 02, 2012, 06:06:57 am
I am very curious to see those 265 paused tight form full squats on video...
Title: Re: on the toad to 40
Post by: vag on October 04, 2012, 08:07:34 am

Squat full [10 x 135] [5 x 225] [4 x 225] [2 x 265]

I am very curious to see those 265 paused tight form full squats on video...

Here u go vaggy.  Not as smooth as I had it last session, lack of sleep and too much coffee.

#Invalid YouTube Link#

Broken link , fixed it for you:

http://www.youtube.com/watch?v=3xWrl4CjoyA

Yes , those squats look really good, i admit i didn't expect that. Crazy improvement, props!
Title: Re: on the toad to 40
Post by: LBSS on October 04, 2012, 04:27:47 pm
well i'll be horn-swoggled. what vag said, nice work.
Title: Re: on the toad to 40
Post by: Raptor on October 06, 2012, 03:57:33 am
Hey nice job, the 225x4 looked really good. Continue to use strict&perfect form and control and you should do well.
Title: Re: on the toad to 40
Post by: vag on October 22, 2012, 04:30:15 am
3x10 - 3x5 - 3x3 is too much volme imho.

Read Lance's article , it has very useful Q&A and also a few different templates for this intensity/volume alternating thing.

http://www.adarq.org/lancests-performance-blog/training-posts/

What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day.  Then working up to a single max set of 5 the second training day. 

The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across.  If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.
Title: Re: on the toad to 40
Post by: Girljordan on October 26, 2012, 12:09:20 am
10/25 PM

Squat full paused [5 x 135] [5 x 245 x 3]  :personal-record: :personal-record: finally did it, was quite tough.

Squat 1/4 [5 x 315 x 2]


Do you pause at the top?  :personal-record:
Title: Re: on the toad to 40
Post by: Girljordan on October 27, 2012, 11:58:40 pm
^ yes lady michael jordan, I paused up top.  I think pausing up top makes it easier since I can get a breather.

10/26

No squat today, going to rest for tomorrow when i attempt 250 x 5 x 3 full paused.

Push ups x 35, had to stop, had this type of pain on shoulders, been lingering for months

Declined sit ups (almost 90 degrees)  x 20 x 2

DB shoulder press (40 x 10) (45 x 10)  no pain on shoulders

Bench press 135 x 12, had to stop due to pain on shoulders.

This shoulder joint problem has been bothering me for months now.  I have yet to bench in so long.  Been really lacking in upper body strength.  For some reason, benching hurts, but db incline bench does not.  Shoulder press does not, but push up there is pain.

My doctor advises knee squat machinie the ligaments around the chest for the tard pain in your lats. I dont know but try some vietnam D and C they help take it in the morning for the bones and stuff.
Title: Re: on the toad to 40
Post by: Raptor on November 13, 2012, 08:11:00 pm
Why did you do 2x275 and 1x280 after all that volume?
Title: Re: on the toad to 40
Post by: Raptor on November 14, 2012, 06:11:37 am
Hey really nice man... after all that volume coming up with that rep is no joke... but it's not something I'd do. It doesn't make too much sense to use a bigger weight AFTER you already put in quite a bit of work with a lower, fatiguing weight.
Title: Re: on the toad to 40
Post by: D4 on November 17, 2012, 08:44:19 pm
^ thanks.  I didn't know that.  I thought the right thing to do was increase weight towards the last few reps when you are more fatigued for greater stress on lifts.


Use the heaviest weight in your workout when your most warmed up/freshest...  Not after fatiguing yourself.  Then if you want to, drop the weight and get in more volume
Title: Re: on the toad to 40
Post by: Raptor on November 24, 2012, 06:10:39 pm
Why the heck would you go overboard like that in terms of weight... it's obvious you can't do it for 8 reps...

But then again - nothing is surprising about you anymore.
Title: Re: on the toad to 40
Post by: Raptor on November 25, 2012, 07:49:52 am
Yeah but it looks extremely hard even from the 5th rep or so... to me, it doesn't make any sense to use that kind of weight.
Title: Re: on the toad to 40
Post by: LBSS on November 28, 2012, 10:33:40 am
you need to change your avatar now. i suggest:

(http://www.subsidesports.com/us/media/catalog/product/cache/1/small_image/300x300/5e06319eda06f020e43594a9c230972d/large/UA-CGCompressShortsBlk1213-Kid.gif)
Title: Re: on the toad to 40
Post by: LBSS on December 13, 2012, 04:26:10 pm
nice job on that squat, man. looked clean.
Title: Re: on the toad to 40
Post by: Raptor on December 13, 2012, 07:19:08 pm
Very nice, and with a pause at the bottom. I'm not sure if I can do that to be honest (I probably can but still, great job). Sorry to lose you a neg.
Title: Re: on the toad to 40
Post by: Raptor on December 17, 2012, 01:02:58 am
What are you doing about your bodyfat issue? All asians pretty much have it, they naturally carry a higher bodyfat % (hence the "yellow skin") so you need to take additional nutritional considerations in order to improve it. Hey Bruce Lee, don't be mad at me bro.
Title: Re: on the toad to 40
Post by: vag on January 02, 2013, 11:52:31 am
1) Awesome squatting.
2) 180lbs/25%bf is about 135lbs of LBM, i seriously doubt your maintenance is 2800. Your BMR is around 1900 so even if you burn a lot with daily activities 2500 or less seems much more realistic.
Title: Re: on the toad to 40
Post by: vag on January 02, 2013, 05:12:55 pm
Nah, i did the same mistake in the past. 1 hour of vigorous weightlifting is no more than 300kcals. From what i remember the most consuming sport is boxing and even 1 hour of boxing is around 800kcals. You need to drastically reduce your caloric income if you want to cut some fat.
Some examples that i remember to realize how it goes:
dreyth is 190-200lbs at 10% or less, long workouts, 8 miles walking and he uses ~2800 as maintenance.
lbss is ~180lbs at ~12%, works out for 2 hours and also uses around ~2800 as maintenance
entropy is now ~175/12% but uses 1500 to cut.
myself , ~195/16% and i go ~2100 on workout days, ~1800 on non workout to cut.
General rule of thumb: ~10*bodyweight for cutting , ~1800 for you.
Title: Re: on the toad to 40
Post by: Raptor on January 16, 2013, 02:19:30 pm
What happens if you do glute stuff like KB swings? (if you have access to a kettlebell)

What about pure glute stuff like hip thrusts?
Title: Re: on the toad to 40
Post by: Raptor on January 16, 2013, 04:25:02 pm
No but I thought that maybe you could work on that without your injury flaring up.
Title: Re: on the toad to 40
Post by: Raptor on January 30, 2013, 10:28:58 am
Haha so how did the hip thrust go? For me, having a big butt and stuff, doing hip thrusts with plates lower than 45 lbs is pretty much impossible since I can't fit under the bar. By the way - make sure you SERIOUSLY pad the bar if you don't want to be in serious hip pain.
Title: Re: on the toad to 40
Post by: Raptor on January 31, 2013, 05:10:11 am
WTF, at that low weight? Maybe the bench you're using has no cushioning...

Anyway, what kind of soreness did you feel immediately after doing them? If it felt in the lowerback then you're not keeping the lowerback pressed and neutral (if you have anterior pelvic tilt you might find actually using the glutes during the hip thrust a hard thing to do).
Title: Re: on the toad to 40
Post by: LoopieMclooperson on February 02, 2013, 02:04:00 pm

BW- 171!, down 10 lb from 1 month ago.


Nicely done sir.

you have got to be getting pretty lean. whats your target?
Title: Re: on the toad to 40
Post by: Raptor on February 07, 2013, 06:40:41 pm
Wait... so you're trying to squat blindfolded near 1RM weights?

Sounds pretty smart and safe. Try on a bosu ball the next time, it gives an added balance bonus.
Title: Re: on the toad to 40
Post by: Raptor on February 08, 2013, 07:38:43 pm
I was being sarcastic, you know. You can play with that with very low weights and after years of squatting, when your movement efficiency is perfect. That's NOT your situation.
Title: Re: on the toad to 40
Post by: Raptor on February 09, 2013, 01:58:21 am
^ obv u were being sarcastic.  i'm not dumb bro.  and you're right, blind squatting is tough at near 1 rm and it almost got bad.  i was also doing it on an unstable foot/ankle.

That sounds pretty dumb to me :P
Title: Re: on the toad to 40
Post by: dunkingfreak on February 17, 2013, 10:36:14 pm
Dude first thing your back squat form looks really good keep it up. On the 315 squat I swear you could have hit it! You really need to accelerate the weight up throughout the whole motion it seems like once you got it out of the bottom ROM you stopped accelerating the weight leading to you getting pinned.. just my two cents. Good work!
Title: Re: road to 40 (cutting phase)
Post by: LBSS on March 25, 2013, 10:50:52 am
nice job on the PR's. fun to get two in one session.
Title: Re: road to 40 (cutting phase)
Post by: MattA on March 30, 2013, 03:18:52 pm
why are you bragging about adding 10lbs of fat/water in 1 week, you definitely didn't even gain .5 lbs of muscle..
Title: Re: road to 40 (cutting phase)
Post by: MattA on March 31, 2013, 11:38:11 am
not even close, it's not possible for your body to synthesize 1-2lbs of contractile tissue in 1 week, hell it would be difficult to do that in 1 month
Title: Re: road to 40 (cutting phase)
Post by: Raptor on March 31, 2013, 01:34:25 pm
not even close, it's not possible for your body to synthesize 1-2lbs of contractile tissue in 1 week, hell it would be difficult to do that in 1 month

So does that mean if I lose this 10 lb of fat/water (which would be very easy) then I will have lost contractile tissue?

Sometimes I wonder if you're REALLY that stupid or just the smartest, ultimate troll. I tend towards the former, though.
Title: Re: road to 40 (cutting phase)
Post by: MattA on March 31, 2013, 04:15:27 pm
not even close, it's not possible for your body to synthesize 1-2lbs of contractile tissue in 1 week, hell it would be difficult to do that in 1 month

So does that mean if I lose this 10 lb of fat/water (which would be very easy) then I will have lost contractile tissue?

No, you won't lose any contractile tissue (muscle) because you didn't gain any contractile tissue (muscle) to begin with. All you've done is pig out for a week and made yourself have to lose even more fat when you cut. Muscle is a living structure that can stretch and shorten, fat is just excess energy (calories) stored in your body. Thats why you don't see bodybuilders trying to gain 50lbs in one month, they gain 50lbs over 6-8 months, then spend next 4-6 months shedding the 40lbs of fat they gained with 10lbs of muscle. Making muscle takes time, lots of time, especially when you are natural.
Title: Re: road to 40 (cutting phase)
Post by: MattA on March 31, 2013, 05:03:18 pm
yeah man, obviously, but its like .5lbs muscle/9.5lbs of fat vs 0lbs muscle/10 lbs of fat. Either way the muscle:fat tradeoff is not worth it and you've really just set yourself a 3-4 weeks back if your goal is to jump higher
Title: Re: road to 40 (cutting phase)
Post by: Kingfish on April 01, 2013, 09:23:11 pm
why do u eat like 800 grams of protein a day?  you are not this guy:

why do you just get a GF and do more productive things.. instead of making retarded comments on everything including on my journal.

 
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on April 01, 2013, 11:49:56 pm
Yes, to the GF. Nooooooo to the GF+productive part...do we really need a lil UA running around?

:)
Title: Re: road to 40 (cutting phase)
Post by: LBSS on April 19, 2013, 10:03:19 am
what are dwight howard raises.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on April 19, 2013, 02:26:38 pm
what are dwight howard raises.

Are you sure you want to know?
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on April 19, 2013, 03:02:37 pm
what are dwight howard raises.

Are you sure you want to know?



No.....


But wild guess it involves shoulders as Howards are rather large. Maybe he lateral raises Dwight himself? For reps?
Title: Re: road to 40 (cutting phase)
Post by: J-DUB on April 30, 2013, 03:20:32 pm
(http://i.imgur.com/OS7BDxq.jpg)

(http://imagecdn.bodybuilding.com/img/user_images/growable/2013/04/03/31337672/progresspic/vNpVeanTrsIyqHWjZGMxGPPYGfZSGdRBgdsy-610xh.jpg)


u look so happy there are u feel thin man?
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 18, 2013, 06:19:37 pm
ankle sprain might need surgery...went jogging. does not compute.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on July 18, 2013, 07:43:06 pm
7'2 is terrible... seriously...

That's 2.18 meters... you need to jump 1m+ to dunk if you can't palm the ball (even if you will... your best bet is to dunk off a lob since you're going to jump less with the ball inhand off two if you're a bilateral jumper).

1m+ = 40 inches+
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 18, 2013, 08:19:24 pm
Damn. And I thought my reach was bad at 7'6"!!
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 18, 2013, 09:46:56 pm
Damn. And I thought my reach was bad at 7'6"!!

you can dunk, so you can go fuck yourself.  :P

my reach is 7'6 and the best i've ever done is a weak dunk with a dodgeball.
Title: Re: road to 40 (cutting phase)
Post by: AGC on July 18, 2013, 10:58:38 pm
looks like I'm going to need a 50 to be able to throw it down.  That aint going to happen unless i replace my calves with rockets.

I don't know why I am giving you adivce but IMO, don't even think about the idea of dunking now. You're so far away you should just keep it from entering your mind to avoid getting discouraged. Just focus on short-term goals like losing some goddamn body fat and having a healthy ankle. Then start on stuff like 2xBW squat, 35'' SVJ, 2.5BW squat, 40'' RVJ, etc.. Might take you years but look at what Kingfish has done by training smart and being dedicated. At least point yourself in the right direction.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on July 19, 2013, 05:17:05 am
I'm at 7'11 with shoes
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 19, 2013, 11:22:26 am
I'm at 7'11 with shoes

now see with that kind of reach i'd have dunked long ago. PITY ME DAMN YOU.  :'( :'( :'( :'( :'( :'( :'( :'( :'( :'(
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 19, 2013, 11:33:23 am
Lol! Damn. But Raptor is taller so it makes since. What I can't stand is the 6' guys with 6'5" wingspans! Gahhhhhh!!!!!
Title: Re: road to 40 (cutting phase)
Post by: vag on July 19, 2013, 12:13:35 pm
I'm at 7'11 with shoes

now see with that kind of reach i'd have dunked long ago. PITY ME DAMN YOU.  :'( :'( :'( :'( :'( :'( :'( :'( :'( :'(

No you wouldn't have dunked that much!
Unless you have adarq-like lob skills or can grip balls easily, the real world is that you will need to get 9'' above rim to rattle in a soft one hander.
That is 34'' , with the ball in your hands, so you need to be at 35''-36'' without it , give or take.
So since your PR is 35'' and that was a couple of times, you would have thrown down a couple of legit dunks at your best jumping days, but you would be able to throw down at will with smaller balls.

OR i just suck bigtime at dunking and i should have been able to throw down much better at 7'11'' / 33''-35'' that i was pre-injury.

:-*
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 19, 2013, 12:27:53 pm
Ball control and hand size are severely underrated IMO. Ive missed a TON of dunks due to my small hands losing the ball.
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 19, 2013, 12:52:35 pm
I'm at 7'11 with shoes

now see with that kind of reach i'd have dunked long ago. PITY ME DAMN YOU.  :'( :'( :'( :'( :'( :'( :'( :'( :'( :'(

No you wouldn't have dunked that much!
Unless you have adarq-like lob skills or can grip balls easily, the real world is that you will need to get 9'' above rim to rattle in a soft one hander.
That is 34'' , with the ball in your hands, so you need to be at 35''-36'' without it , give or take.
So since your PR is 35'' and that was a couple of times, you would have thrown down a couple of legit dunks at your best jumping days, but you would be able to throw down at will with smaller balls.

OR i just suck bigtime at dunking and i should have been able to throw down much better at 7'11'' / 33''-35'' that i was pre-injury.

:-*

on my best days (like, twice) i was 5-5.5" above the rim. the extra 5" of reach would put me 10-10.5" above rim. dunking. even on my good days, which were more frequent, i was getting 3-3.5" above rim. adding 5" to that would put my whole hand over the rim and a tiny bit of wrist. would not have been able to dunk every time but i could have hit off a great lob, which is good enough for me.
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 19, 2013, 01:13:04 pm
actual lol.
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 19, 2013, 01:16:54 pm
looks like I'm going to need a 50 to be able to throw it down.  That aint going to happen unless i replace my calves with rockets.

I don't know why I am giving you adivce but IMO, don't even think about the idea of dunking now. You're so far away you should just keep it from entering your mind to avoid getting discouraged. Just focus on short-term goals like losing some goddamn body fat and having a healthy ankle. Then start on stuff like 2xBW squat, 35'' SVJ, 2.5BW squat, 40'' RVJ, etc.. Might take you years but look at what Kingfish has done by training smart and being dedicated. At least point yourself in the right direction.

losing body fat when all you get is food stuffed down your face is tough.... in america, no one looks down upon gluttony.


Complete bullshit. No one MAKES you eat. You may not have access to a great diet but portions and the ability to say no is paramount. I'm sorry but unless you have a medical reason for being overweight the only person at fault is you.

And yes this is a pet peeve of mine lol


Title: Re: road to 40 (cutting phase)
Post by: Raptor on July 19, 2013, 01:22:40 pm
He's asian, he has yellow skin because of GENETIC EXTRA FAT... there's no chance for him!

Just kidding :P
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 19, 2013, 01:44:02 pm
Bro I live in the south. Unhealthy food and tons of it is a tradition. Eat one plate and kindly say your full. Being polite goes miles.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on July 19, 2013, 03:28:36 pm
I read "tons of it is radiation" :trollface:
Title: Re: road to 40 (cutting phase)
Post by: LBSS on January 24, 2014, 12:54:47 am
welcome back.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on June 10, 2014, 04:29:16 am
Where the heck is J-DUB when you need him?
Title: Re: road to 40 (cutting phase)
Post by: tooslow on February 26, 2016, 11:43:37 pm
lol 
Title: Re: road to 40 (cutting phase)
Post by: Merrick on February 26, 2016, 11:46:08 pm
lol x 2
Title: Re: road to 40 (cutting phase)
Post by: ghettoracer on March 23, 2016, 10:30:48 pm
250lbs!!   :-X
Title: Re: road to getting healthier and body fat below 15%
Post by: Leonel on May 17, 2017, 11:34:37 am
what's your reasoning behind wanting to front squat as much as you back squat? there will naturally be a slight difference between the two and I don't see any reason to keep the weight on your back squats down just to match your front squat... haha

Usually the ratio is like front squat = 80-90% of back squat depending on leverages, efficiency, injuries etc.
Title: Re: road to getting healthier and body fat below 15%
Post by: LBSS on May 21, 2017, 01:12:42 pm
front squat to back squat ratio is a matter of leverages, you're pretty much always going to be able to BS more than you FS and that's fine. nothing against focusing on FS, do what makes you happy.
Title: Re: road to getting healthier and body fat below 15%
Post by: LBSS on June 01, 2017, 12:33:28 am
if your goal is to get below 15%, what are you waiting for re: dieting? what's your diet plan?
Title: Re: road to getting healthier and body fat below 15%
Post by: LBSS on June 01, 2017, 10:42:50 am
if your goal is to get below 15%, what are you waiting for re: dieting? what's your diet plan?

It's so time consuming and expensive to diet and get enough nutrition/protein tbh..... you have to make everything yourself: salads, oatmeal, chicken breast, and all that whole foods store stuff..... but i'm about to start

it helps to prepare stuff yourself, yeah, but you don't have to spend lots of money. if you're getting enough protein and veggies and few enough calories you're fine. making food in bulk helps: like make 5 pounds of pulled chicken and a ton of non-lettuce salad at the beginning of the week (bean salad, caroline-style cole slaw i.e. no mayo, red cabbage and orange salad) and just eat it until it's gone. there's a recipe thread on here with some good ideas.

or you can just eat out, but it's harder to do portion control and it's more expensive.
Title: Re: road to getting healthier and body fat below 15%
Post by: LBSS on June 14, 2017, 11:22:54 pm
vegetables and fruit. fruit and vegetables.
Title: Re: I still have chance at 40 SVJ?
Post by: FP on June 29, 2017, 10:57:30 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.
Title: Re: I still have chance at 40 SVJ?
Post by: Kingfish on June 29, 2017, 11:35:33 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

Title: Re: I still have chance at 40 SVJ?
Post by: FP on June 30, 2017, 12:57:35 am
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat
Title: Re: I still have chance at 40 SVJ?
Post by: FP on July 01, 2017, 03:24:12 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat

Regarding RFD, for now I plan on being able to squat and lift as heavy as I possibly can while I lose the fat.  When I hit sub 17% BF I will begin some sprints and/or some passive bball games.  When I go below 12% BF I will start to go into more competitive bball games as plyo.  And when I hit sub 9% BF I will start to do plyo's like depth jumps etc etc.

Does this sound ok?

Just as long as you progress into the sprints really gradually. I would throw in at least some RFD lifts at some point.

When I was reading Triphasic Training the author believes that you shouldn't do any slow reps even if you're in your strength phase training at 95% intensity. If your reps get slow then you drop the amount per set but try to avoid having any slow reps at all. The reasoning goes something like if your reps are getting slow your fast-twitch muscle pool is tapped out and you begin to increasingly rely on slow-twitch for the sets after.

I don't know if I agree with that, you definitely lose a lot of the hypertrophy you would get from doing higher volume slow reps but the book is becoming something of a staple for athlete training and several coaches I respect a lot seem to follow it closely.
Title: Re: I still have chance at 40 SVJ?
Post by: vag on July 05, 2017, 05:21:52 am
32 is not old, i STARTED at 33. From my experience you can go full throttle until 37-38, then recovery ( from training and/or injuries ) starts being a real bitch.
My advice is , forget your age, just listen to your body, listen to the awesome advice in here and train as 'wise' as you can , that way you can get the maximum results. Now their absolute value is another issue, you will only know that when you will have gained them.
:lololol:
Title: Re: I still have chance at 40 SVJ?
Post by: Coges on July 13, 2017, 02:32:43 am
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.
Title: Re: I still have chance at 40 SVJ?
Post by: Kingfish on July 15, 2017, 03:40:07 am
 :highfive:

dont forget that the top heavy single is best used to potentiate the sub-max volumes.
365x1 ---->  drop sets to 255-275 6+reps aiming for max tonnage. id strive for 10-12K lb+ per workout.

caloric surplus and volumes to build your legs. then eventually dig deep to diet down to 165-175lb. keep some leg thickness. you'd be getting some air.
Title: Re: I still have chance at 40 SVJ?
Post by: Coges on July 15, 2017, 07:32:43 pm
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.

Sorry I meant 1RM PRs not just PRs in general. I still think pushing everything else is necessary. Its a hard balance to keep though. 
Title: Re: I still have chance at 40 SVJ?
Post by: FP on July 16, 2017, 04:51:38 pm
Question: Will incorporating the oly snatch or oly cleans be an even more efficient workout than FS/BS for gaining vertical/speed?

Don't drop the squat in favor of oly lifts, obviously. I think they can be helpful if you're willing to put in the time to learn the movement really well. I'm still struggling with the clean even though I've been doing it for a while because of my imbalances and movement dysfunctions. Also because I rushed in to try to do high weight and now it's hard to unlearn a bad movement pattern.

Overall though, i think if your goal is training for vertical oly lifts don't give you good bang for buck. I think you would probably be better off doing stuff like high pulls, jump squats, med ball throws and plyos once you transition from lifting for strength to lifting for power.
Title: Re: I still have chance at 40 SVJ?
Post by: Coges on July 16, 2017, 05:19:20 pm
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.

Sorry I meant 1RM PRs not just PRs in general. I still think pushing everything else is necessary. Its a hard balance to keep though.

I actually meant 1 RM PRs, lol.  I thought that 1 RM PR's correlate to speed/vertical better than the same equivalent in say a 8 RM PR. 

So for example 275 lb lifted 12 times equates a 1 RM of 393 lb according to this:

(https://i.gyazo.com/e6dcedf7ec896b7bec88a656957a0f4d.png)

I can't do 393 1RM but I can 275 x 12. I thought that 1 RM of 393 lb is much more better than 275 x 12 when correlating to speed/vertical.

I don't think an 8 or 12 RM is really indicative of anything. I was thinking in the 3 rep range. 1's are so variable day to day based on how you feel and how heavy you've been training.
Title: Re: I still have chance at 40 SVJ?
Post by: Coges on July 16, 2017, 09:53:10 pm
^ I see. What were we discussing anyway? Maybe my understanding of strength, power, and vertical/speed isn't up to par.... I didn't exactly read the Vertical Jump Bible 1 or 2.

I thought that a 1 RM PR for squat is better correlated to vertical than say an 8 RM PR. Is that a correct assumption?

Yeah I'm agreeing that an 8RM is not a valuable indication of vert compared to a 1RM. I would suggest that 3RM may be more consistently valuable than 1RM as your absolute max is so variable based on so many factors. Your 3RM should be much more consistent than a 1RM.
Title: Re: I still have chance at 40 SVJ?
Post by: Kingfish on July 18, 2017, 02:19:48 am
King, I have a few questions: 1) Any chance that parallel squats maybe more beneficial (to speed/vertical) than full paused squats?  2) Do you think incorporating interval cardio (such as a slow pace pickup bball game) in my routine once in awhile can help lose fat yet not be detrimental to my squat progression?

1. no. if your flexibility allows you to full squat, then full squat over parallel squat to build a solid strength base. after you build your solid strength base, then you can use the supra max partials for sport specific training.

2. it can help but the possibility of accumulating too much fatigue is always there. if you want to lose fat, improve your diet.

Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: adarqui on July 20, 2017, 12:20:30 am
What in the world I think I might be in the process or already have diabetes. Jeez I hope not. Getting back into training might be saving me from a painful life.

Going from weighing 175 to 228lb might have given me diabetes, albeit i didnt live healthy for a long time.

slowly cleaning up diet (and wean yourself off of vape/cigs/alcohol) & slowly increasing frequency/tolerance to cardio = might save you from leg amputation & get your body back on track.

easier said than done, but it's nature's cure.



What in the world I think I might be in the process or already have diabetes. Jeez I hope not. Getting back into training might be saving me from a painful life.

Going from weighing 175 to 228lb might have given me diabetes, albeit i didnt live healthy for a long time.

hope not man.

on a side but related note.. several years back, a neighbor a few houses down, former boxer, who had been overweight for a long time, found out he had to have his legs amputated or something, his diabetes was severe.. and one night i'm on the computer coding, around ~4 AM I hear a loud shot. dude shot himself with his family in the house. crazy shit.
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: FP on July 25, 2017, 07:21:55 pm
Hey great job, seems like you are really putting the work in and seeing improvements. Looking forward to see what you can do when you're actually fully recovered with a deload week
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: adarqui on July 29, 2017, 08:38:38 pm
7/29 AM

Plan: no gym this weekend, going to gym daily for 2-3 hours for last month(?) has taken a toll. No caffeine this weekend either. Going to relax and chill.

nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.

also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.



Chicken breast and small thigh skinless baked, raw carrots, spinach, broccoli, almonds garlic, few spore peppers

40 in svj diet.....

(https://i.gyazo.com/6c47576baff319cd473dca621ad2fe72.jpg)

nice  :headbang: def healthy.

those garlic cloves in there? if so,  :highfive:
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: adarqui on July 30, 2017, 06:29:14 pm

nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.

also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.




nice  :headbang: def healthy.

those garlic cloves in there? if so,  :highfive:

For the 2-3 hour sessions, i'd get in sauna + stretch to start and then go back to sauna for 10 min after workout. So all that probably adds up to almost 1 hr, and when I'm squatting or doing some tough posterior chain work, I need to take breaks in between each set prob 3-10minutes sometimes cause its so draining. But other lifts/workouts i take 20 sec breaks btwn sets, such as some situps, light cable work, etc.  I'd also spend around 10-15 min just messing around with bball on court.

ah ok cool. sounds good.

Quote
Yeah those are garlic cloves, that was probably the cleanest/healthiest lunch I've eaten in a long time, and the veggies were all raw.  :highfive: :headbang:

ah nice.

how'd you feel after? I feel very different when I eat clean.. love it.



also a big fan of super close stance squats, really hit the quads hard.

good stuff on the front squat too.
Title: Re: Everyday is Quad/Posterior Chain training!
Post by: Kingfish on August 07, 2017, 10:48:06 pm
Hey King, I don't want to clog up your journal so I'll delete this soon, but what would you do if you were in my situation;

Obviously I'm working a bit against age as I'm not a young pup anymore. I was really massaging and releasing tension in outer thigh of quads and might have over massaged by smashing a kettlebell against it, but this was like 2 weeks ago. It has been very tender ever since and I feel it a lot of times on squats esp front squats.

Should I take a break from squatting? Thanks!

lower intensity but do not totally skip the exercise if you can. any kind of volume work to get the blood going helps a lot in recovery.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on August 31, 2017, 04:45:10 pm
Quote
When you did that thread of 'adarq.org' is full of hard-working guys from the bottom end of the bell curve...' it made me scratch my head, we have had a lot of serious athletes here...they just don't stay very long.

I don't know why I said that, I'm a retard sometimes.

By the way, I might have to simply forfeit our contest and give you the crown and buy you an online gift card...... i have developed this strange condition where my hips lock up suddenly or groin, happens every 5-10 minutes randomly than goes away if i do some kind of awkward stretch, but always comes back.

stop lifting so hard for now .. lift nice & light & less frequency, but focus more on continuing to get in better shape, drop fat, etc.

also make sure you are properly hydrated. People who are worried about body comp often end up drinking less fluids to feel like they are losing weight, being dehydrated will make you more prone to injury - especially strains and aches.

also make sure you aren't stretching TOO MUCH, you could be hurting yourself. I'm the king of hurting myself stretching: i've hurt my hip twice really bad from stretching, the worst was sitting with feet together stretching my groin, somehow wrecked my hip for like 5 months or so.

lock up suddenly sounds kinds of nuts.. hope you're ok.

just don't be like raptor - he was stubborn while injured and just kept lifting "hard", hurting himself more and more.. he couldn't just tone it down and do light stuff/get in better condition etc, always had to do something "heavy" and he just could never seem to recover. That was his biggest mistake IMHO, try and not do that.

stubbornly lifting through pain becomes more of a "mental illness" .. i've done it, we all have .. recognize it & put health first. You'd be surprised how fit you can get with the health first mindset too.

pc
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: AGC on September 01, 2017, 09:28:34 am
Quote
When you did that thread of 'adarq.org' is full of hard-working guys from the bottom end of the bell curve...' it made me scratch my head, we have had a lot of serious athletes here...they just don't stay very long.

I don't know why I said that, I'm a retard sometimes.

By the way, I might have to simply forfeit our contest and give you the crown and buy you an online gift card...... i have developed this strange condition where my hips lock up suddenly or groin, happens every 5-10 minutes randomly than goes away if i do some kind of awkward stretch, but always comes back.

I don't think you need to give up yet. Stretching and foam rolling are definitely overrated for keeping the hip complex loose and probably don't scratch the surface for chronic hip flexor tightness. Hip flexors get loaded up a ton with heavy barbell squats, and that's pretty much all you've been doing. High volume squatting will magnify any imbalances you have throughout the leg - ankle, knee or hip (usually hip). This guy has some great videos on hip impingement (click-baity thumbnail and title aside):

http://www.youtube.com/watch?v=5fEDvmuQAs0

If you can afford it, get a good PT to check your hip alignment, back extension/flexion and hamstring flexibility, then get them to dig into your hip flexors and glute medius for a hour, then squat the next day. Or you can just get a good lacrosse/hockey ball and work on those muscles (especially the glute medius). Lying banded hip distraction with a hamstring stretch is great too, but only if a static hip flexor stretch doesn't cause pain in the anterior hip beyond a muscular stretch feeling. If that's the case, you need to keep massaging the hip flexors for awhile (1-2 weeks) before going hard on banded stretching etc. Just don't give up at the first sign of trouble. If you haven't had an acute tear of tissues, and it's come on gradually as training volume has increased, then it can definitely be managed - ignore terms like 'chronic', 'condition' and 'syndrome', they aren't helpful. Many athletic lower-body injuries can be boiled down to imbalances at the hip resulting in unequal forces being transmitted throughout the rest of the leg.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: AGC on September 07, 2017, 09:07:32 pm
acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.

You keep talking about stretching....that is a tiny part of the issue here. You gotta work on the tissue quality son. That means strengthening first and foremost. You can train through this stuff by incorporating corrective exercises and working on the muscle tension through massage/ball work. If all you're doing is stretching ad nauseam, you aren't going to address the root cause. Go to a good PT if you can afford it and stop self-diagnosing, it'll be the best thing you can do right now.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: maxent on September 08, 2017, 01:33:09 am
acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.

You keep talking about stretching....that is a tiny part of the issue here. You gotta work on the tissue quality son. That means strengthening first and foremost. You can train through this stuff by incorporating corrective exercises and working on the muscle tension through massage/ball work. If all you're doing is stretching ad nauseam, you aren't going to address the root cause. Go to a good PT if you can afford it and stop self-diagnosing, it'll be the best thing you can do right now.

https://www.youtube.com/watch?v=u1sfPfsESDQ

dude claims that if you have condition X then stretching makes it worse but condition Y will benefit. So it depends and you might be making things worse depending on your condition
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 08, 2017, 05:03:02 pm
acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.

You keep talking about stretching....that is a tiny part of the issue here. You gotta work on the tissue quality son. That means strengthening first and foremost. You can train through this stuff by incorporating corrective exercises and working on the muscle tension through massage/ball work. If all you're doing is stretching ad nauseam, you aren't going to address the root cause. Go to a good PT if you can afford it and stop self-diagnosing, it'll be the best thing you can do right now.

great stuff.

ya it really is crazy how most of this is in our brain, literally.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: maxent on September 14, 2017, 06:43:18 am
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 14, 2017, 01:22:41 pm
i'm worried that this is starting to look like a "sob story".

you know what to do..

get focused, stay positive, don't dwell/be negative, be consistent, don't rush, no excuses, and get it done!

this is all part of the journey .. the process is difficult. if it were easy, everyone would do it .. and from all of the proof that exists out there, only a very small percentage of people will make a huge transformation - but these are the people (we have several on here to learn from in journals) who just keep pushing forward & try to perfect their craft.

peace
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 14, 2017, 01:31:05 pm
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol :ninja: Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: maxent on September 14, 2017, 11:44:36 pm
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol :ninja: Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!

I actually think this is a highly personal thing and in my book EC is perfectly safe. Have used it in the past and would use it again if not for living in a nanny state where it's completely banned. My best experience with EC was 18 months ago when i used EC while cutting down to ~165 while increasing muscle mass and strength on a pretty significant caloric deficit. And i was training super hard (not just lifting).  The muscle sparing benefits along of it on a cut are worth the sides (which only last a couple of days before subsiding). It's the most researched (scientifically) fat loss drug and was safe but people are dumb and overdose and ruin it for everyone etc.

However i will say that FDL is fat enough atm to not need any EC but if/when it becomes an issue it's worth considering it if you are worried about retaining muscle. Maybe once he's down 20-30lb from now? Actually EC is one of those things where its fat loss effects actually improve with chronic usage. But i think it's better to use it sparingly (ha ha) in short hardcore cuts (10-20 days) with big deficits. Up to the individual to decide. It's just one option.

One thing to keep in mind is if you need to cut a very long time (eg in this case) then towards the tail end you do actually suffer from the muscle wasting problem a lot more than if your cut is relatively brief (say 6-12wks).
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on September 14, 2017, 11:46:31 pm
EC is a combination of ephedrine and caffeine.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on September 15, 2017, 12:22:41 am
How organized are you? Do you have a planner for keeping track of your daily tasks? Just making planner use consistent will help a lot. Planning things you want to accomplish the day before definitely, having a weekly plan/goals is also good. Start with easy plans, work up to more complex ones. Some days you will fuck up and not do what you planned but keep at it.

Have us hold you accountable. I've noticed you stopped posting calorie counts. Look at maxent's log and the way he always tracks his diet. If you want I can downvote you every time you fuck up with your diet. But keeping track of it is the most important thing, the second I stopped counting calories, was when my cut started to drop off.

I don't know how much crappy food you eat, but try not to buy it in the first place. Just having it there means you have to go through a willpower challenge every time you see it, whereas not buying it at all means you only have to have 1 willpower challenge.

Work down to less and less sugary foods - having only a few carefully selected emergency snacks - mine are plain yogurt with fruit, milk, beef jerky, PB and pistachios (last 2 are a little high in cals tho). I know you try to eat pretty healthy but just general guidelines.

PLAN OUT IF fasts until 6-8 hours after sleep. PLAN OUT your meals for the day/week ahead of time. Have a plan to avoid stress eating - cold showers are great, going for a 30 minute walk focusing on positive thoughts. Get your mind off things.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 15, 2017, 07:28:49 am
How organized are you? Do you have a planner for keeping track of your daily tasks? Just making planner use consistent will help a lot. Planning things you want to accomplish the day before definitely, having a weekly plan/goals is also good. Start with easy plans, work up to more complex ones. Some days you will fuck up and not do what you planned but keep at it.

Have us hold you accountable. I've noticed you stopped posting calorie counts. Look at maxent's log and the way he always tracks his diet. If you want I can downvote you every time you fuck up with your diet. But keeping track of it is the most important thing, the second I stopped counting calories, was when my cut started to drop off.

chill bro.. at the time of this post, he's 3 votes from going positive :D

Quote
I don't know how much crappy food you eat, but try not to buy it in the first place. Just having it there means you have to go through a willpower challenge every time you see it, whereas not buying it at all means you only have to have 1 willpower challenge.

Work down to less and less sugary foods - having only a few carefully selected emergency snacks - mine are plain yogurt with fruit, milk, beef jerky, PB and pistachios (last 2 are a little high in cals tho). I know you try to eat pretty healthy but just general guidelines.

PLAN OUT IF fasts until 6-8 hours after sleep. PLAN OUT your meals for the day/week ahead of time. Have a plan to avoid stress eating - cold showers are great, going for a 30 minute walk focusing on positive thoughts. Get your mind off things.

Great advice in this post.



The trick for me is to approach it slowly. If I do anything drastic, I can rebound hard & binge out. It feels like a "slow shrinking of the stomach" & "battling the withdrawals of removing junk food" for me. It's hard at first, but eventually it becomes second nature, and all cravings for junk/sugary foods/heavy cheat foods disappear. I mean, I don't even enjoy fiberless coconut water anymore, it's just too sugary for me right now - I need something with fiber etc.

Also one way to think of it, "politically", is to just look at junk/processed foods/sugary drinks/overeating as a weapon of the "NWO", to shift people into a sedentary lifestyle where they require more calories, more medications, more doctor visits, and are less able to resist. I'm just playing around & I think it's just supply & demand, but I have thought about it in those terms before as a sci-fi theme. There are many influences out there in life which derail us from achieving our true physical human potential. What if most elite athletes were just, "less infected by sedentary influences" than the rest of us? I've also thought of non-essential fat (edit: "sport" (activity) specific) as rings on a "lazy tree" - if you look at most Americans for example, they just keep getting fatter as they get older, it's as if each pound of fat is some kind of ring on a tree that says "ah this was a great year, did basically nothing", "then the year after it was even better, did less". For me, that would have been 2012 through 2015 - but now those rings are gone :D I mention this because I recall seeing you make (on a rare occasion) posts about "the system" and such. For people who think along these lines, thinking about negative external influences as forms of control/suppression created by "the system" seems like a good motivator to defeat them.

pC!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 15, 2017, 07:44:56 am
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol :ninja: Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!

I actually think this is a highly personal thing and in my book EC is perfectly safe. Have used it in the past and would use it again if not for living in a nanny state where it's completely banned. My best experience with EC was 18 months ago when i used EC while cutting down to ~165 while increasing muscle mass and strength on a pretty significant caloric deficit. And i was training super hard (not just lifting).  The muscle sparing benefits along of it on a cut are worth the sides (which only last a couple of days before subsiding). It's the most researched (scientifically) fat loss drug and was safe but people are dumb and overdose and ruin it for everyone etc.

However i will say that FDL is fat enough atm to not need any EC but if/when it becomes an issue it's worth considering it if you are worried about retaining muscle. Maybe once he's down 20-30lb from now? Actually EC is one of those things where its fat loss effects actually improve with chronic usage. But i think it's better to use it sparingly (ha ha) in short hardcore cuts (10-20 days) with big deficits. Up to the individual to decide. It's just one option.

One thing to keep in mind is if you need to cut a very long time (eg in this case) then towards the tail end you do actually suffer from the muscle wasting problem a lot more than if your cut is relatively brief (say 6-12wks).

cool, I respect that. I'm not completely anti-supp, so if it's effective and safe, i'll consider "not attacking it". My issue was mostly with the timing of the advice - like you said, once he's down maybe 30 lb, then it might be worth considering. I still don't think it will be, but that's the appropriate time for sure, not now. So I was just disagreeing with it more on the timing perspective.

I mean, if people do their research and want to take PED's with the help of some medical team, as long as it's not cheating in the sport, then I guess go for it .. but, if they are considering this, they better be topped out athletically with many years of dedicated training, for me to be able to comprehend it. So that's where I come from on these things, the idea of whether or not there has been enough focused, hard, dedicated work, to justify taking supplement X or PED Y.

If you look on these bodybuilding forums, it's absolutely batshit. It seems people just want to take substances. It doesn't even seem like they want to achieve an effect, IMHO. From what i've witnessed on these forums, it's more about just "taking shit" than actually achieving anything. These people dish out roid advice & all kinds of crazy supplement/PED stacks to people who are literally training noobs, it's insane. People who were once athletic, now many years old, coming to a forum talking about how they want to get unfat, and asking about 20 different supplements and getting back all kinds of responses about what, when, and how to take chemical Z. To me it's absolutely baffling.

I personally believe, the best way for 99.9% of people/athletes to stimulate a specific change (more/less muscle, more/less fat, more/less conditioning, more/less strength, more/less power) is through simple methods of training, training frequency, nutrition, nutrition timing, and sleep.

So as a very simple example, if you want to achieve more fat, less muscle, less strength, less power, and less conditioning, you would alter your training regime to include less training, more food, and even improper sleep. We talk at length about the reverse, but I think talking about the inverse is also important, which we rarely do.

"Hi I would like to go from 10 pullups to 0 pullups, what should I do?"

That should be its own thread, "The Training Inverse" thread.. kind of like my "reverse hypertrophy" terminology :D

But back on topic, the human organism's potential for adaptation is absolutely beautiful .. finding the right external stimuli to cause our bodies themselves to produce the desired hormonal, neural, muscular, bone, etc adaptations, is where it's at IMHO. Simply ingesting/injecting manufactured chemical compounds and such, removes "the work needed for our bodies themselves to create these effects". That work, IMHO, is the key. Another quick example, taking CHEMICAL X (WITH N SIDE EFFECTS) to drop fat vs taking months to drop fat using cardio: the work, "cardio", will also improve heart, lungs, and other enzymes related to human performance, while in the process of burning fat.

peace!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 18, 2017, 01:22:21 pm
Just got the TENS machine for 45.99 from $70.... seems like a total pos but it gets the job done.....

Zapped my finger so bad too when i grabbed it on accident while it was on HIGH, still stinging right now lol.

^^ LMFAO'd. hah.

Quote
Adarq- yeah lots activity is good, I want to gain some strength while I cut. I don't feel doing just 3 x 10 reps at a light weight is adequate. I'd like to do 3 x 10-12 reps at a decent weight while I cut, like 255 or higher. I don't do upper body lifts at all, lol.

btw when I said nice and light, I didn't meant it as "light weight". just to clarify, I was speaking about 10RM. 10RM is still well within the range for strength gains, and even more so in the range of hypertrophy gain than say 5 RM. So you can definitely gain strength using 10RM's and it's easier psychologically/nervous system wise than lower rep ranges, when calories are fluctuating below baseline.

as for upper, i'd at least do some bodyweight upper: dips/pushups/pullups/chinups are more than enough for maintain/gain upper body mass, and improve upper body strength/explosiveness.

Quote
Lol at the NWO theory, very interesting.... I've definitely thought about all of that stuff. Today people are more dependent on the stuff that corporation offers: pharmaceuticals, processed foods, soda drinks, tobacco, etc etc.....

Entropy-- I don't know about ephedrine.... seems like it has some adverse health issues..... I just take some caffeine though and even that I tend to take too much some times. I used to take 200-400 mg a day when I got back to training, now I am at Kingfish level taking 600-800mg a day..... it's not good imo.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Mutumbo000 on September 19, 2017, 07:15:44 am
Words of wisdom in this blog!

Sorry for not contributing much I'm a journal stalker I read a lot of journals but rarely comment. What I will say though is you have a great strength foundation. You admit yourself you have excess bodyfat so theoretically you should be able to gain strength whilst cutting and at the very least maintain it. With your strength levels and a low bodyfat (<12%) you'll be flying. Fuck age it's just a number. With your training background your age is actually a lot lower than your current biologic age. Keep consistent and keep achieving  :headbang:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: undoubtable on September 19, 2017, 03:04:50 pm
Words of wisdom in this blog!

Sorry for not contributing much I'm a journal stalker I read a lot of journals but rarely comment. What I will say though is you have a great strength foundation. You admit yourself you have excess bodyfat so theoretically you should be able to gain strength whilst cutting and at the very least maintain it. With your strength levels and a low bodyfat (<12%) you'll be flying. Fuck age it's just a number. With your training background your age is actually a lot lower than your current biologic age. Keep consistent and keep achieving  :headbang:

Thanks!  :highfive:   I do have somewhat of a dopamine/serotonin depletion because I used to live an unhealthy lifestyle/habits like smoking partying etc. As you know dopamin/serotonin levels is crucial to one's motivation, cognitive functions, energy etc. I think my dompamine levels should go back to normal over time, and that is a great plus to look forward to.

I actually read a good paragraph or so on this but I can't find it currently. Basically it said not to look for motivation but to create habits (takes time) that you'll live by even when you're feeling not so motivated. This will help with training and lifestyle.

Seems like you've done a lot for yourself so far. And of course you can continue to really improve your mental health by focusing on fitness, good sleep, diet, healthy social life, and working with a purpose. Keep it up man!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on September 20, 2017, 12:41:48 am
+8 million for the importance of habits. do you floss? start with that if you don't.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on September 21, 2017, 03:37:48 am
+8 million for the importance of habits. do you floss? start with that if you don't.

 :gtfo: lol i'm not a caveman, i still take showers ocassionally and change my underwear ocassionally.

lol, it's an example from some internet fitness guru whose name i forget. he was making a point about roids: if you're not disciplined enough to floss, you're not even close to disciplined enough to take advantage of chemical enhancement. point is just that discipline and consistency are everything and forming habits is a way to make those easier.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 23, 2017, 10:30:01 pm
Part of my problem is eating becoming like a drug. Was offered triple chocalatr cake, and accepted......300 kcal of sugar

that's not a problem if you give in at a social gathering once in a while .. if it's multiple times per week, problem. if it's literally once per week, not really a problem. just make up for it somewhere else. I mean it's just like an equation, you +300'd it so -300 it somewhere else ... no worries.

some people bring their own food to social gatherings etc, or refuse like everything because it doesn't fit their diet .. stuff like that can actually become somewhat annoying. If you want teh cake, eat it, just make up for it somewhere else (by eating less in another meal or doing more activity etc).

as far as you say, food shopping and seeing some cake, and buying it.. that'd be a different issue :D  :ninja:

pc!


Words of wisdom in this blog!

Sorry for not contributing much I'm a journal stalker I read a lot of journals but rarely comment. What I will say though is you have a great strength foundation. You admit yourself you have excess bodyfat so theoretically you should be able to gain strength whilst cutting and at the very least maintain it. With your strength levels and a low bodyfat (<12%) you'll be flying. Fuck age it's just a number. With your training background your age is actually a lot lower than your current biologic age. Keep consistent and keep achieving  :headbang:

+100 on biological age vs training age. most people should be actually pretty fresh into their 30's and early 40's, they haven't run their body into the ground with very intense, consistent training for years on end.

even for people who do train at the elite level, athletes like Bernard Lagat are a great example of forced deloads/detraining periods in order to fully recover the body - he takes ~5-6 weeks off in a row, every year, at the end of his competitive season. Meanwhile, most of his competitors keep training hard af.. Lagat is one of the best examples I can think of, of elite performance & longevity.. what's he at now, like 5 summer olympics in a row? insane. He'll probably make it to 6 if he wants, lmfao.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 02, 2017, 12:32:29 pm
Week of Oct. 2

Notes Another week. No strength gains, and no fat losses. Just more time wasted. For some reason there is some ankle joint issue I have developed (the joint right behind the achilles tendon). It may have to do with having severe flat foot and fallen arch. When I twist it a certain way, there is some pain, but it almost never happens during sprinting and even bball.


I got one of my online friends to use strava, to record his running .. he's trying to get down to 140 lb, he's a professional boxer.

His weight one month ago, his current weight & his last 4 weeks of mileage:
- 159 lb.
- 160 lb.
- 12.3, 35.2, 21.4, 16.5

My weight one month ago, my current weight & my last 4 weeks of mileage:
- 155 lb.
- 146 lb.
- 51.3, 50.6, 58.6, 64.5

The point is.. data doesn't lie. Working out to work out is fine, it shouldn't be looked down upon, so all of those people who just want to hit the gym and get in some work to "stay healthy & fit", that's cool. But, when one has goals like yours, you can't just workout to work out.. If week by week goes by and it's the same "no strength gains, no fat loss" etc, then you should try and perhaps re-evaluate. Focus on literally just one thing (fat loss perhaps) and get it done.

There's absolutely no way to not lose fat if you're putting in the work and eating good. Anyone who struggles with this is simply not putting in the work, or if they are putting in the work, gorging on massive amounts of food ... but it's more often the first case.

Also, sucks about the ankle injury.. try not to mess with it too much though, like over stretching it/messing with your ankle. I actually injured my calcaneal ligament way back, by messing around with my ankle mobility.

peace
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 02, 2017, 04:45:54 pm
^I would love to squat everyday. In fact I do squat everyday, sometimes just a few reps to some light reps, and other days the heavier.

I think I could squat heavier if I gulped big breath of air in my diaphram on the discension, but I don't do it because I view that as cheating. I actually exhale most the time before discension....

what.. exhale while descending? using air to increase IAP, cheating?

this convo would probably be best in your journal but, that's nuts. kill such thoughts with fire, and do what the best/elites do. absolutely none of them do what you just described. i'm 100% certain kingfish WOULD NOT prescribe exhaling while descending in a squat.

insane.

I guess I am just saving it for a good time to actually gulp big breath of air before discension. I realized that when I do do that it is so much easier than exhaling.

Week of Oct. 2

Notes Another week. No strength gains, and no fat losses. Just more time wasted. For some reason there is some ankle joint issue I have developed (the joint right behind the achilles tendon). It may have to do with having severe flat foot and fallen arch. When I twist it a certain way, there is some pain, but it almost never happens during sprinting and even bball.


I got one of my online friends to use strava, to record his running .. he's trying to get down to 140 lb, he's a professional boxer.

His weight one month ago, his current weight & his last 4 weeks of mileage:
- 159 lb.
- 160 lb.
- 12.3, 35.2, 21.4, 16.5

My weight one month ago, my current weight & my last 4 weeks of mileage:
- 155 lb.
- 146 lb.
- 51.3, 50.6, 58.6, 64.5

The point is.. data doesn't lie. Working out to work out is fine, it shouldn't be looked down upon, so all of those people who just want to hit the gym and get in some work to "stay healthy & fit", that's cool. But, when one has goals like yours, you can't just workout to work out.. If week by week goes by and it's the same "no strength gains, no fat loss" etc, then you should try and perhaps re-evaluate. Focus on literally just one thing (fat loss perhaps) and get it done.

There's absolutely no way to not lose fat if you're putting in the work and eating good. Anyone who struggles with this is simply not putting in the work, or if they are putting in the work, gorging on massive amounts of food ... but it's more often the first case.

Also, sucks about the ankle injury.. try not to mess with it too much though, like over stretching it/messing with your ankle. I actually injured my calcaneal ligament way back, by messing around with my ankle mobility.

peace

Yeah I try to have a purpose on each workout, sometimes just squat for blood flow, flexibility, and/or burn kcal. Sometimes obv for strength gain etc.  Maybe I need to just suck it up and go for the 4x8 heavy day that I've been putting off for such a long time.

The thing is that for me if i start to eat cleaner and less, i sacrifice sleep. i really don't sleep well if i don't eat a lot of calories. as you can see i get good sleep like 9-10 hrs each day on avg. sometimes i might sleep just 2-3 hr but i make up for it with 15 hour sleep days.

appreciate your opinion on things, ie "as to why you do them", but I don't personally think they are legitimate reasons for doing what you do..

for example, "exhaling during descent", absolutely no reason to do it.. not taking a huge gulp of air and holding it is fine if the weights aren't heavy, but when they get HEAVY, it's one of the best ways to protect your spine .. so your reason for "saving it", only makes sense if you are saving it for your heaviest sets. To not utilize this technique during such heavy sets, is a major mistake IMHO. I mean, I didn't do the actual "gulp", but you can see me inhaling like crazy before I get under the bar of a very heavy set. I force the air in to the max. So you don't necessarily need to "gulp", but you do need to get air in you to actually create a stronger base (core) and protect your spine (fuck belts for the most part, they don't teach you how to properly stabilize your spine without the use of a crutch).

then you go on to say, "if i eat clean I sacrifice sleep". Again, it seems like some kind of reason you believe, but it's just not the truth. If you literally starved yourself all day, and then just ate "alot but clean" before sleep, you'd sleep fine. That's an extreme example, but it's an example nonetheless. So to me, the real reason your sleep suffers when you shift towards eating clean, is you're probably making too big a drastic change, or inadequately addressing the timing and/or frequency of meals etc. It's something really simple, trust me.

also fwiw, 9-10 hours can lead to issues.. just like 6-7 hours can. it's very individual so, it's just a word of precaution. Oversleeping is linked to brain disorders, undersleeping is linked to cardiovascular issues. So just be careful you aren't waking up "groggy" etc.

TLDR: be careful justifying some of these things with reasons that really don't hold up.. and by careful I mean, to you personally. Not to the forum or anything. It's easy to fall back on explanations that are really just "excuses".

also note that, many times when I reply to you on stuff like this, it's from a wealth of experience of making similar mistakes.. I've made literally every mistake in the book. So this kind of feedback is just something I see as you potentially making similar mistakes. That's why i'm also glad that you reply, most of the time, without holding these things back from the discussion. I just think, a year or so down the road, you will look back on such posts and go "damn wtf was I thinking? all I had to really do was <...> and now look where i'm at".

peace!!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 03, 2017, 09:41:16 am
^ Yeah I know you're right. I wanted you to know some of my reasoning so i can get even better guidance. I don't doubt your expertise.

cool

Quote
Wait so just 9-10 hours avg sleep is a bit too much iyo?

7 through 9 is a safe range according to several studies, with 8 being the sweet spot .. but IIRC, chronically less than 7 and more than 9 have been linked to increased risk of several disorders/diseases etc. so it's just something to be careful with and look at a little more closely.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on October 03, 2017, 12:54:13 pm
I think the difficulty sleeping being correlated with eating habits changes is possible. I think right now for you eating is a major source of reward/pleasure in your life.

I am prettt sure this is a thing because i have experienced  it but i dont know the mechanism behind it. Here is my intuitive explanation: so when you try to go to sleep without receiving that "reward" your body senses that you haven't maxed out your pleasure center for the day and keeps you awake. It's like when you are trying to quit smoking weed  and you have difficulty sleeping the first few days-weeks depending on how frequently you were using it before.

That said adarq is right and you can still try to make gradual changes in your diet. Tell yourself it is very important to you and IT IS COMPLETELY IN YOUR CONTROL. Who cares if you lose sleep over it, just make it up the next day or the one after that. Take baby steps and work on it. You can do it.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 06, 2017, 11:09:31 am
nice!!  :ibjumping:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on October 13, 2017, 05:56:44 am
looked powerful. and great depth, although can't see how much your butt is tucking under at the bottom. looks like it might be a lot -- careful with that. low back strain waiting to happen.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 16, 2017, 10:29:58 am
looked powerful. and great depth, although can't see how much your butt is tucking under at the bottom. looks like it might be a lot -- careful with that. low back strain waiting to happen.

thanks, i don't feel it was as powerful as it looked, because when i get pinned, i usually go up that fast too then just stop.

I don't think I have too much of butt wink, not totaly sure tho.  i def could have had a little more depth but i wasn't confident due to the first rep almost pinned and did some vol already in the workout.

that's how you finish a squat too, aggressive.. strong lift.

as for depth, just make sure you "stay tight" & it stays comfortable.. that looked pretty good.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Mutumbo000 on October 30, 2017, 06:19:02 am
Coconut water is good as well. I try and avoid fizzy drinks as they are literally nothing but empty calories + sugar. I don't have a sweet tooth so to me I don't have any difficulty drinking water or orange juice etc. instead. The only time I drink fizzy is if I get a family feast from KFC and I'll have Pepsi. Or if I go to McDonald's or Burger King but I've started cutting recently so atm I'm literally only ordering the burger by itself.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on November 10, 2017, 10:44:15 pm
You've been stalled on progress a while. Have you considered deloading to heal from your injury and starting on a program? Sometimes patience and self restraint are the most difficult, more difficult than training every day but necessary to progress. Humility too, when starting a program instead of doing your own thing
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Coges on November 14, 2017, 08:14:55 pm
I'm slightly afraid of passing out on front squats after seeing that video one of the forum member posted and mentioning how himself did the same thing passing out.

In that vid the bar is resting on his windpipe from the start though so not sure what he expected. Also, he has a history of passing out during lifts. See the deadlift below at 335kg which I know is obviously heavy as fuck but maybe he has a breathing issue.

http://www.youtube.com/watch?v=H0lU6or2OW0
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: AGC on November 20, 2017, 08:39:27 am
Thursday

Might have got a bit of a cold after i walked outside in tshirt/shorts after basketball/sauna .... weather cold now....

Might still train a bit.

Good news mate: you don't get a cold from being cold, it's a common myth.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on November 23, 2017, 03:54:38 am
So i went for a run for 1.2 miles. Sprinted/jog/walked.... was out of breath almost....

This is good, but i definitely will not be doing this too much.

counterpoint: do it more.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on November 26, 2017, 11:47:08 pm
do you have a diet plan or even targets?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on December 12, 2017, 06:54:38 pm
2 weeks isn't much tho, other than the flu part of it. you'll be back to normal quick.

regarding how you said you were eating, not sure how you can even eat like that with the flu .. when i'm flu'd up i def can't eat like that lmao. soup, bread, oatmeal, chicken for me.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on December 14, 2017, 08:44:45 pm
This forced deload will hopefully get you fully recovered and ready to hit some beastmode PR's with a fresh CNS.
 :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on January 07, 2018, 06:38:29 pm
Maybe today is the day for a 295 x 12 ? or 315 x 8 to 10?

Not sure, horrible conditioning.....

maybe i should jsut attempt 405 x 1..... 20+ lb than my biggest attempt of 385..... if i actually believe i can make it, than i might actually make it.... lol

but if i dont believe i can make it, it's going to be a big CLANK (sound of the bar hitting the pins!)

the beauty of safety pins. :ninja:

if you fail at least it might be a good eccentric.. that's how i used to view it sometimes on max attempts. hah. i liked hitting them more comfortable eventually though (safe 1RM's - no psyche up/not a true max), less draining & safer.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on January 09, 2018, 04:29:30 pm
still haven't attempted the 405....

i dunno, i need a home gym.... ppl think im crazy at my gym.... i got pinned a few times and ppl thought i was nuts cause i try so hard on power rack but only do light weight other exercises like its aerobics.....

you don't need a home gym .. though, a home gym is pretty powerful.

basically everything I said to maxent... in a nutshell, don't worry about anyone else. achieving substantial athletic transformations usually involves becoming more in touch with your animal nature, tune everyone out and let the emotions out, hit the pins & not care, grunt/yell whatever. forget those people, not sure why their opinion matters at all.

pc
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on January 31, 2018, 10:28:05 am
getting close to that four plate squat...
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on February 07, 2018, 09:40:45 pm
 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
yeeeeeeeeeee
its been a long time coming, congrats on the huge milestone! Now for that 40" vertical...  :highfive:
 :ibjumping: :ibjumping:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on March 11, 2018, 09:21:26 pm
why did I have to attempt a 225 lb half squat, fkin a. Now my knee patellar just feels strange when applying pressure. sigh.

Was on the verge of accomplishing 405 #5 - 8 and also beginning some 2x 8 315, or 3 x 8 315 routines. just a stupid set back.

did some uppers for once, 2 x 20 pushups, light rows, light shoulder.

sigh.

how did the half squat F you up? just reversing it at that angle, seems to cause problems?

halfs definitely need a break in period, transitioning at that joint angle is very different than full or quarter etc.

seems like you're good now from recent posts, hope so.



2/5

dl 135 x 6, 225 x 4 x 2

45 hyper bw x 15, 45lb x 10

sl hyper: bw x 8 x 2

bw lunges x 10 x 2

2/7

Squat

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1
405 x 1, 1     :personal-record:  1st rep was quite strong, 2nd try very close to being pinned!

  • I accept membership invite to the 4 plate club!!


edit-- also did 315 x 10

FS

225 x 1, 2
275 x 2, 3
315 x 1  :personal-record:


Felt pretty strong today as I ate well lately and slept for 11 hours last night.

Very fat though; BW is now 225 lb. Need to start cutting /maintaining, other wise i will turn into power lifter blob and not a speed/vertical athlete.

uhhh.. a little late.. but,  :ibsquatting: :ibsquatting: :ibsquatting:

great stuff man. 4 plate squat club is no joke.

learn2use the PR thread for huge PR's, fu*k!!! hah. :ninja:

 :highfive:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on March 17, 2018, 10:38:52 am
3/13

Squat full

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1

3/15

225 x 1, 8
315 x 1, 1
365 x 1, 1
315 x 5

3/16

225 x 1, 8
315 x 1, 4
365 x 1
385 x 1

405 too tough for some reason, need to be well rested and feeling really good to get it.....

Need to start cutting some time, clearly i cannot gradually lower kcal and cut efficiently, so i have to just cut drastically in spurts.....

i dno. i like the slow approach. just look for a few things in your diet that are "useless" (sodas, sweets, some kind of useless junk) and cut it. it'll add up over a few weeks.

the slow approach is more of a "lifestyle nutrition switch".

but ya, spurts can help too.. having some lower calorie days out of nowhere can be good. fluctuations are usually powerful (with lifting, performance, nutrition, etc).

pc!!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on April 02, 2018, 01:16:20 pm
i have my 405 lift on video somewhere, but here is my 385 lift.

my 2nd or 3rd 405 lift was ultra explosive. right now i can barely even lift 405. 385 is okay.

http://www.youtube.com/watch?v=Xf-kZq3pJho

this was in january, now i can do 385 on super narrow stance.

i think front squats is what is hurting my knee, now that i took it easy on front squats, my knee keeps feeling better.

nice about knees feeling better.. and ya if you identify a movement that causes pain, DON'T DO IT! nice.



did cardio last few sessions....

325 x 5 didnt feel too bad after 30 min cardio's....

ya. there's a big misconception about doing cardio before lifting, ie that it'll make you weak etc. it serves as an incredibly good warmup.

Quote
I may need to eat more clean carbs to fight hunger, i tend to be hungry a lot even though i dont have much arm and pec muscle.....

if you catch yourself trying to "fight hunger" tho, that's a losing battle. Don't get hungry, too often. That really comes down to meal timing IMHO, ie figuring out when to eat your bigger meals & such, and when you can eat smaller snacks/meals, without getting "hungry". Getting hungry will just cause you to overeat/binge. For me, that's eating a small snack when i wakeup, small meal after my morning session, large lunch, and snack before bed. That keeps me from becoming hungry and overeating.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on April 24, 2018, 09:01:17 am

bw - 227 horrible, im goign to go on an unhealthy cut from now until September, to get down to about 165 lb, good lucky 65 lb cut in 5 months.....

seems like a recipe for failure, man.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on April 24, 2018, 03:02:21 pm

bw - 227 horrible, im goign to go on an unhealthy cut from now until September, to get down to about 165 lb, good lucky 65 lb cut in 5 months.....

seems like a recipe for failure, man.

Why? is it because it is unhealthy or unattainable? I can do it, i have good muscle and metabolism.

because it is an extreme goal. speaking as someone who is arrogant and impatient i frequently set possible but very difficult goals and what happens is im just putting a ton of pressure on myself. in a few weeks when you are struggling, you will remember how far away from your goal you still are and how you have never done something like this before and that might be overwhelming and you could possibly revert back to your old habits

if you want to really form a solid cutting habit, you cant make drastic changes. i would start with smaller weekly habits like dropping caloric intake by x lbs, limiting binge eating to y times a week etc (i dont know your habits.) very gradual progression is how you form good habits
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on May 01, 2018, 12:51:34 pm
FP said it, but that goes extra for dieting, which is hard even done carefully and well. and i mean, you literally said "unhealthy." it's not that there's never a place for a rapid cut, but 2 pounds a week for 20 straight weeks seems unrealistic. and because it's unrealistic, once you get off track you'll beat yourself up and go off the wagon altogether.

might be better to start with a more modest, more immediate goal.

ETA: bodyrecomposition.com is a great place to look for free resources and books, e.g. https://store.bodyrecomposition.com/product/rapid-fat-loss-handbook/
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on May 27, 2018, 05:05:58 pm
225 x 15

135 x 10

135 x 5

fs

135 x 5
225 x 1

hows the diet going?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on June 14, 2018, 12:25:21 pm
It's been a year and half of decent volume of weights every week training the quads, hamstrings, glutes, and spinal erector/lowerback, and calves.

Now is the time to cut. the way i went about this isn't efficient but nobody's perfect.

Will be cutting a good amount calories and changing up diet.... hopefully i don't lose too much strength, if any.

I probably can't do 405 anymore, simply because lack of focus and motivation, but i think thru better training i can still attain 405 and cut to below 200 in the next 60-70 days.

current weight is 220

yup, nobody's perfect. it's a learning process that's for sure.

IMHO tho, dietary changes are most effective when it's easy/enjoyable and consistent. So, cleaning up diet by cutting things out slowly is how I like to do it. Big drastic cuts can cause big drops in water weight etc, and who knows maybe more lean/fat tissue but, I personally advise not to cause too much shock (jumping in too hard), because it's easy to rebound out of it.

I list my diet every day .. just briefly, nothing too comprehensive. I think it helps alot. I remember you were listing it, and it had lots of stuff in there that added a ton of calories. Might be good to get back to logging it, at least for this big lean up phase.

I also wouldn't worry about 405 if you are cutting calories. I'd focus more on maintaining as much strength as possible in the ~10RM range, while also hitting some relaxed heavy singles occasionally etc. Singles hit the cns harder, higher rep ranges help with keeping on the lean mass & tax the CNS less. Don't want to crush your CNS when bodyweight is fluctuating downward, IMHO. Be "gentle with training", but hit it hard when you feel great. Let your body/brain give you the signal and take advantage of it when you get it.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on August 03, 2018, 09:19:11 pm
Not a whole lot of progress lately....

will probably lose vertical jump race to acole unless we both jump lower and that might make it a tie?

at least i dont have to buy him dinner cause we canceled that bet....

unless i can increase my vertical by 11 inches in the next 28 days.....?

if you lose, buy acole dinner just on the principle of having lost a bet, to drive you to never lose a bet again. :ninja:

small consistent attention to detail is where these things are won, IMHO.

anyway it's not over yet. :headbang: :ibjumping:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: AGC on August 04, 2018, 03:52:44 am
Not a whole lot of progress lately....

will probably lose vertical jump race to acole unless we both jump lower and that might make it a tie?

at least i dont have to buy him dinner cause we canceled that bet....

unless i can increase my vertical by 11 inches in the next 28 days.....?

I'm not surprised you haven't had much progress, because you don't seem to do any jumping (unless you aren't logging it). Just lifting heavy isn't going to cut it, especially if you're overweight too.

(If it's any motivation, I've had a rough last two months with heaps of non-training-related interruptions...and you have all of August and September - we said 1st of October).
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on August 16, 2018, 10:51:20 pm
Nice! So I remember you posting about drug issues in the past and this leads me to believe that you are sonething of a dopamine-dominant fix seeker.I know I am sort of in that vein, because I have had drug and video game addiction problems in the past and when my life gets dull I tend to seek compulsive rewards - poor eating, internet binges, my personality changes a little bit etc.

So my point is maybe you need some kind of pick-me-up every so often. Whether that comes out in the form of poor eating or PR seeking squats. Maybe a few beers a week is better in the long run than other less desirable habits.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on August 26, 2018, 11:16:40 pm
Question: in the end, how much of this refusal to do much uppers going to help my speed and vertical?

not nearly as much as losing weight and getting leaner. upper body strength can't hurt but it's not what's holding you back at the moment.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on August 27, 2018, 03:33:36 pm
I believe upper body is more important for speed than people realize. My shoulder undulation is crazy when I try to hit my optimal acceleration technique, which I think is almost definitely related to proportionally weaker upper than lower body.

As far as vertical, I remember seeing a study that tested jumps with and without arm swing and the difference wasn't too big, something like 10%. But what the study doesn't account for is that no one jumps without arm swing and jumping in that was modifies mechanics, so the real contribution might be bigger.

If you do train uppers and focus only on strength > hypertrophy im sure you could only benefit. You can have a ludictously strong upper body and not look big at all.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 01, 2018, 10:55:14 am
arm swing 'explosiveness' is important, not necessarily upper body "strength" (ie how much you bench etc). if something makes your arm swing more powerful, then it's probably worth it.

for me, that was simply:
- pullup variations & dips/pushups for general upper strength
- plate swings for overloading arm swing (explosive strength)
- sprints/jumping (explosiveness without fatigue)
- multi-response double leg bounds/tuck jumps etc (for explosiveness, with fatigue)

the last variation works very well: high rep explosive tuck jumps or double leg bounds etc, will really crush your shoulders/traps/lats/pecs etc, and it does so in a motion very specific to svj/rvj (double arm swing) - it's very intense though. if i were to do that stuff nowadays, i'd do it on grass instead of bball court/sidewalks etc hehe. can't just rush into it either, also have to be injury free for intense reactive work, lean body composition definitely helps reduce risk.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on September 01, 2018, 05:25:49 pm
^ maybe for > 6'1 people, shorter people under 5'10 easily get bulky i think

365 x 1 was okay, didnt pause too long at bottom

315 x 1

225 x 5

135 x 6

225 x 5


some other lifts light weight

Hmm, that's a decent point. Some people just tack on muscle easily. But I'm sure if you made a point to take extra long rests and use <5RM weights (after an introductory block so you don't get injured), you probably wouldn't add much mass. Mixing in dynamics might be good as well, something like Westside method alternating high strength/dynamic days except cutting out any hypertrophy assistance.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Mutumbo000 on October 15, 2018, 06:45:01 am
How's your 40 yard dash going?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on February 23, 2019, 07:27:59 am
I quit pursuing 40" SVJ and 44in RVJ.

Too old, too much work!  :trollface:

lol.

all good. being honest with yourself is tough but respectable.

probably a good idea to keep doing something tho, just for the health side of things. ie have fun/stay healthy.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on May 28, 2019, 06:43:55 pm
Now back to reality, I'm going to try to get myself below 20% BF via a combination of weight and interval training.... and go from there...

that's a great goal change. alot branches off of just getting leaner & in better shape.

 :headbang:

 :ibrunning:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on June 13, 2019, 06:23:34 am
if you're fearing injury, you're doing the wrong routine.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on June 14, 2019, 11:14:19 pm
i can get flexible quite easily and avoid injuries at least catastrophic with just squat and some jumps. its when u play a lot of contact sports that injury ocur

yeah contact sports suck :/
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on December 06, 2019, 07:53:54 pm
could try a slightly lower bar placement

there is quite a range from high bar to low bar

https://www.facebook.com/watch/?v=10155983251348714


http://www.youtube.com/watch?v=20ZY1zAUS2E
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on December 08, 2019, 01:33:17 am
damn you lost 40 lb in 6 mo? keeping it off still?

gj! :headbang: :goodjobbro:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on December 10, 2019, 02:32:56 am
i cannot do heavy full paused back squats anymore.... due to weight loss, structural slight change, and loss of padding from the groove on upper back.

FS works fine but is there a good replacement for full back oly squats for now before i figure out what is the issue?

Also Safety squat bar - unless you train at a powerlifting type gym you will need to buy one for your home gym

I'm actually thinking about getting one... nice pads for shoulder, and you can squat more upright

(https://garagegymlab.com/wp-content/uploads/2017/12/SafetySquat_opt.jpg)

http://www.youtube.com/watch?v=b2jmZyptN64
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: seifullaah73 on December 10, 2019, 04:36:37 pm
^Interesting thanks. also what do u guys do when the front squat bar rests on your collar bone shit hurts....


12/9

FS 275 x 1 = PINNED!

225 X 3, 1

185 X 3, 1, 1

135 X 3, 5

BS '' similar routine but didnt keep track. Definitely didnt get pinned at 275 bs lol.

It shouldn't be resting on your collar bone, when you lift your elbows up, the front lats they stick out and majority of the bar should be on that taking most of the slack off the collar bone.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on December 10, 2019, 06:11:51 pm
^ front delts you mean :)

High elbows and inwards

can always wrap a towel around the bar
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: seifullaah73 on December 13, 2019, 04:50:21 am
^ front delts you mean :)

High elbows and inwards

can always wrap a towel around the bar

Oops. Yes that's what I meant
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on December 17, 2019, 07:03:29 am
Another option for high bar squats, Manta Ray squat attachment, but TBH you could just wrap a towel around the bar and get the same effect, with the bar sitting higher on the body

(https://www.greatlifefitness.com/images/products/dumbbells-plates-bars-handles/bars/Manta-Ray-Squat-Bar-Attachment-for-Neck-Comfort-and-Protection-1449691827.jpg)
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on December 23, 2019, 12:12:57 am
nice nice. lookin sm00v.

for bball, if you want to use it as "plyometrics", you have to treat it more as such: ie, bigger rest intervals, more explosive movements during your drills etc. can be hard with a ball though, if that becomes your weak spot, limiting your explosiveness during the drills.

it becomes less "basketball specific" in terms of conditioning, but it can work pretty well for building more reactive strength imho.

it'll never match multi response reaction drills such as repetitive tuck jumps, hurdle jumps, pogos, depth jumps etc.. but, it can build some decent reactivity.

dno my 2cents on it. when you really ramp up the intensity of dribbling, change of direction drills, explosive moves to the basket etc, it can tired you out crazy quick.

pc!

Another option for high bar squats, Manta Ray squat attachment, but TBH you could just wrap a towel around the bar and get the same effect, with the bar sitting higher on the body

(https://www.greatlifefitness.com/images/products/dumbbells-plates-bars-handles/bars/Manta-Ray-Squat-Bar-Attachment-for-Neck-Comfort-and-Protection-1449691827.jpg)

manta ray not gonna help u build a sexy shelf tho :ninja: :ninja: :ninja:

body seems to respond kinda fast to putting some extra meat up there when it's got a bar on it a few times per week. tho i have nothing to back that up :ninja: :ninja: :ninja:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on December 23, 2019, 10:17:55 pm
So i have been lifting sometimes right after strenuous cardio.

In fact the last 3 lifting sessions i've posted were AFTER intense cardio....

not sure how affective that is. will try to lift heavy when well rested sometime.

lifting after strenuous cardio can still maintain or build strength, but you're drained so it's not going to be as effective as lifting "fresh" (after warmup/reactive work etc). but that's fine also, sometimes you just have to get it in.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on February 11, 2020, 04:49:54 am
time to hammer the soft tissue work, speaking from experience
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on February 12, 2020, 02:49:57 am
time to hammer the soft tissue work, speaking from experience

Yep definitely. Which muscles for you? obviously the IT band for me specifically ilium....

all of them pretty much in lower body, and stretch
But outer quad, glutes, piriformis and adductors are the most important

elite performance and training goals require the same level of maintenance... especially as you get older.

if you don't want to do this stuff, then it's time to scale back
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Mutumbo000 on February 18, 2020, 07:23:57 am
Recent-

135 x 5, 8

225 x 3, 5

315 x 1, 1  no pause but made depth almost pinned.

shoulder work with standing db

What's your bodyweight now?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on April 06, 2020, 12:24:35 am
I'm considering going vegetarian. A over 95% plant based diet....

nice do it!

throw in meat/poultry occasionally when you feel you need it. but try to go mostly non-animal products.

eventually it feels great.

occasionally i still eat meat/chicken but it's gotten to like 2x/month level. instead, mostly veggies+rice etc. feel great. highly recommend it.

i eat cheese/milk products ~1x/wk or so. pretty sure i could go no meat/chicken for a month no problem. really don't crave it at all anymore. instead, i crave peppers, veggies, and fruits. lmao.

green lyfe! :ninja: :ninja: :ninja:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on April 19, 2020, 04:16:14 am
About to go out for a run. Hopefully it's impossible to catch the coronavirus passing by someone walking their dog. I think just 2-3 seconds passings by someone is okay.

same, otherwise i'm screwed.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on May 04, 2020, 03:20:54 am
damn dude, sorry to hear you're in such tough straits.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on May 08, 2020, 03:54:49 am
Wow as soon as I stop taking MSM supplement, my knee after just 3-4 days started aching again....

Get on Ben Patrick ATG's knee ability stuff, and don't even need anything for your knees again
new knees in 30 days!

see vids in thread

http://www.adarq.org/strength-power-reactivity-speed-discussion/ben-patrick-(knees-over-toes-guy)-podcast/msg153794/#new

at age 49, with damaged knees, I am doing sissy squats pain free after bball and jumps!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on May 08, 2020, 08:39:52 am
^^^ i'm beginning to wonder if he's paying y'all to advertise to the very, very tiny market on here  :P
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on May 08, 2020, 10:36:22 pm
^^^ i'm beginning to wonder if he's paying y'all to advertise to the very, very tiny market on here  :P

Things that work tend to stick :)

I'm seeing pro dunkers and dunkers in general doing similar things - so people who jump a lot tend to gravitate to things that keep them healthy