Author Topic: Party's Over!  (Read 30519 times)

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Final Phenom

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Re: Party's Over!
« Reply #630 on: December 06, 2017, 05:50:04 pm »
+1
How important do you guys think upper body strength is for top end speed?

Mutumbo000

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Re: Party's Over!
« Reply #631 on: December 07, 2017, 07:13:55 am »
+3
Touch Rugby-
My team won 7-5 against the top placed team that we played in our first game of the season where the game got called off.

Gym-

Squat-
60x5
100x5
120x3
140x1
150x1  :personal-record: Fkn easy!!! I should have gone heavier but that's okay coz it just means better for next time.
130x4
110x7

Chin Ups
(20kg attached) x6
(15kg attached) x9
bwx10x3

Edit- I really want to start doing deadlifts again but I'm not coz I'm scared they'll fuck up my bench & squat progress. I'm fairly sure I could slowly (months) work up to a deadlift PR.
« Last Edit: December 07, 2017, 08:58:59 am by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: Party's Over!
« Reply #632 on: December 07, 2017, 07:51:49 am »
+1
How important do you guys think upper body strength is for top end speed?

i'd say the answer is "quite." look at the sprinter physique thread. charlie francis bragged that ben johnson's spinal erectors were the "size of a grown man's forearm." or take seifullaah's signature quote "...speed comes from the arm."
Muscles are nonsensical they have nothing to do with this bullshit.

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handstand + backflip + flag

Mutumbo000

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Re: Party's Over!
« Reply #633 on: December 07, 2017, 07:55:22 am »
+1
FWIW I mentioned the PR train in the other thread, b4 seeing you mention it.. lmao!

yup, this is great stuff.

how did those sprints feel a few days ago? you feeling any differences lately, in part due to your PR's?

also, sprints before bench is pretty solid.

Over the 40m I'm feeling more powerful so I might have improved my 40m a bit but I haven't been timing any of my ME sprints. The 100m is a different story for two main reasons.

Firstly I haven't been doing any speed work or speed endurance so I'm physically just not trained to be in the state to run a fast 100m. Secondly and arguably just as, if not more importantly, I'm carrying too much body fat. My weight is only around 83kg but my body fat is probably about 15% mainly due to poor diet. Furthermore, for me personally I run faster when I'm leaner but also when I'm lighter. I've always said for me to run at my peak I need to be weighing around 75kg (165lbs) at <10% bodyfat.

It's kind of like running backs v wide receivers. Generally there isn't a hell of a lot of difference between the 40 times of running backs compared to wide receivers. Sometimes there are running backs that will even run faster 40's than the wide receivers.
https://en.wikipedia.org/wiki/40-yard_dash

"According to a five-year NFL combine report, wide receivers and cornerbacks had the fastest average times at 4.55, followed by running backs at 4.59. The following average times were measured between 2008 and 2012 at the NFL combine".

Position           Time
Wide receiver   4.55
Cornerback   4.55
Running back   4.59
Safety           4.62
Outside LB           4.74
Tight end           4.77
Fullback           4.80
Inside LB           4.80

As you can see there is virtually very little difference between the 40 yard speeds of wide receivers and running backs. Take it out to a 100m though and besides the freaky running backs (Chris Johnson 10.38 but he is on the small side for a running back at only 200lbs) the difference is light and day and the wide receivers smoke the running backs over that distance. To put it in comparison there have been lots of wide receivers & corner backs that have ran low 10.0s to combat Chris Johnson example e.g. Jacoby Ford.

nice thanks for the reply! Sounds good, just don't rush the body comp stuff that's for sure.. take the slow approach (nothing drastic) and allow everything to adjust over a longer period of time. Sound like that's what you're doing though. It looks like everything is coming together, your focus is incredible right now.

Yup, RB's would probably be more competitive on average through 60m in track. Not having the length hurts for them because they don't specialize in 100m usually, so they don't have those more natural advantages passed 60-70m. If they specialized though, i'd imagine they could be just as competitive with the WR's who have more length. Traditionally, successful 100m sprinters are built more like corner backs IMHO, not taller like WR's, so if running backs lost some mass and specialized more in 100m, I think they'd be more of a traditional 100m build. All of that is changing with Bolt though, I imagine we'll see tons of tall 100m sprinters in the future. I mean, most coaches would have probably laughed Bolt off the track if he talked about wanting to be a gold medalist 100m sprinter - he's just too tall and massive, no way he can recover from the first 60m. He proved everyone wrong though.. and now we'll see taller kids believing they can be the next "Bolt" in 100m. I'm expecting taller 100m guys in the 2028, 2032+ olympics etc.

Also, those numbers you listed are just the averages of course.. The outliers are absolutely mind blowing, ie when we see Linebackers running 4.4x-4.5x, offensive linemen running 4.7x etc.. Just insane. NFL athleticism is still the most impressive to me, out of all sports.

peace!

Yeah I'm not too concerned about doing anything drastic diet wise. I'm just enjoying the strength gains atm. Once the rugby league season gets closer to starting that's when I'll be more keen to cut back on the calories and focus on lowering bodyfat as historically I have never been able to gain strength during the actual season (just making it to the gym during the season is a struggle).

Good point you make about the corner backs. Honestly I don't watch American Football I just watch highlight tapes and strength videos of them on youtube and like you said they are incredible athletes!!! Hands down the most athletic on the planet, particularly in the speed positions.

As for taller sprinters I'm not convinced yet. It remains to be seen whether Bolt is an outlier or whether he is the prototype of future 100/200m sprinters. Currently he's still an outlier as most of the best sprinters tend to be around 5'10-6'2 over the 100/200.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Party's Over!
« Reply #634 on: December 07, 2017, 07:58:57 am »
+2
How important do you guys think upper body strength is for top end speed?

i'd say the answer is "quite." look at the sprinter physique thread. charlie francis bragged that ben johnson's spinal erectors were the "size of a grown man's forearm." or take seifullaah's signature quote "...speed comes from the arm."

Agreed.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/845/Five_Things_You_Probably_Didn%E2%80%99t_Know_About_Sprinting.aspx
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Party's Over!
« Reply #635 on: December 09, 2017, 01:02:21 am »
+4
Bodyweight- 82.9

Bench-
barx12
60x12
80x6
100x3
110x2
117.5x2 =2RM  :personal-record:
110x3
102.5x3
85x12

Incline DB Bench-
10x12
16x12
20x12
24x8
28x8
32x8

Rows-
20x10
40x10
60x10
80x10
102.5x5
112.5x5
122.5x5

Chin Ups-
25kg attached x3
bwx15
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Party's Over!
« Reply #636 on: December 10, 2017, 02:06:39 am »
+2
Bodyweight- 82.9

Track-
ME Sprints
40mx3
100mx2

Squat-
60x5
100x5
120x3
140x1
127.5x4x4
110x7

Weighted Chin Ups (25kg)
4x3
bwx12
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Party's Over!
« Reply #637 on: December 12, 2017, 05:38:24 am »
+4
Bodyweight- 82.5

Bench-
barx12
60x12
80x6
100x3
115x1
125x1  :personal-record:
110x4
90x11

Weighted Chin Ups-
30kgx3
20kgx7
15kgx8
bwx12

Initially I was planning to go for a 3RM in the bench (115kg) but I thought about it and realised that benching 125kg (I'm better at maxing out than repping) would actually be easier than doing 115x3 so I went for the 125 and I got it easily. It actually felt easier than my 122.5kg PR that I did a couple of weeks ago  :o
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: Party's Over!
« Reply #638 on: December 12, 2017, 09:57:01 am »
+1
Bodyweight- 82.5

Bench-
barx12
60x12
80x6
100x3
115x1
125x1  :personal-record:
110x4
90x11

Weighted Chin Ups-
30kgx3
20kgx7
15kgx8
bwx12

Initially I was planning to go for a 3RM in the bench (115kg) but I thought about it and realised that benching 125kg (I'm better at maxing out than repping) would actually be easier than doing 115x3 so I went for the 125 and I got it easily. It actually felt easier than my 122.5kg PR that I did a couple of weeks ago  :o

ah nice move & interesting that it felt easier than that previous PR.. beastmode.

those weighted chins are solid too.

Mutumbo000

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Re: Party's Over!
« Reply #639 on: December 14, 2017, 06:57:58 am »
+3
Thanks adarq.

Squat-
60x5
100x5
122.5x3
142.5x3  :personal-record:
135x3x2
112.5x7

Rows-
20x20
40x20
62.5x20
82.5x20

Touch Rugby-
Won easily. Apart from the first game we are undefeated and winning games convincingly.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Coges

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Re: Party's Over!
« Reply #640 on: December 14, 2017, 02:52:32 pm »
+1
Thanks adarq.

Squat-
60x5
100x5
122.5x3
142.5x3  :personal-record:
135x3x2
112.5x7

Rows-
20x20
40x20
62.5x20
82.5x20

Touch Rugby-
Won easily. Apart from the first game we are undefeated and winning games convincingly.

Man you are killing it lately.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Party's Over!
« Reply #641 on: December 14, 2017, 04:06:30 pm »
+1
Thanks adarq.

Squat-
60x5
100x5
122.5x3
142.5x3  :personal-record:
135x3x2
112.5x7

Rows-
20x20
40x20
62.5x20
82.5x20

Touch Rugby-
Won easily. Apart from the first game we are undefeated and winning games convincingly.

Man you are killing it lately.

x2.

other people's PR's help fuel other people's PR's, internet gym atmosphere of adarq.org is extra solid right now.

beastmode.

Coges

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Re: Party's Over!
« Reply #642 on: December 14, 2017, 06:00:07 pm »
0
Thanks adarq.

Squat-
60x5
100x5
122.5x3
142.5x3  :personal-record:
135x3x2
112.5x7

Rows-
20x20
40x20
62.5x20
82.5x20

Touch Rugby-
Won easily. Apart from the first game we are undefeated and winning games convincingly.

Man you are killing it lately.

x2.

other people's PR's help fuel other people's PR's, internet gym atmosphere of adarq.org is extra solid right now.

beastmode.

Couldn't be more true. I'm sure there's some kind of PR multiplier going on here.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky