Author Topic: High frequency squat time approaching  (Read 20661 times)

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DamienZ

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Re: High frequency squat time approaching
« Reply #75 on: January 26, 2011, 07:11:43 am »
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Raptor, why do you call this HIGH FREQUENCY squatting? You only do 9 reps 2x a week... Every 2nd day or daily squats would be high frequency in my book.

Raptor

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Re: High frequency squat time approaching
« Reply #76 on: January 26, 2011, 07:14:56 am »
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Well because I want to squat daily, and heavy, for a few reps. It's like telling the body "hey, I am squatting daily and I need maximum intensity whenever I do this stuff, even though in little volume" so when you jump you're getting feedback from that very heavy squatting and generate maximum intensity. Sure, different dynamics but that's the idea.

In terms of jumping I think I should do maximal jumps like this, maybe with a weight vest on. But it's not the time for that right now.

DamienZ

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Re: High frequency squat time approaching
« Reply #77 on: January 26, 2011, 07:32:37 am »
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Alright, came up with this:

Monday: UPPER1 (Lance Method) + 1 plyo exercice

PLYO: Low box depth jump (8-12 inches)
MAIN: Bench press + Pullups
ASSISTANCE: Bench dumbbell flyes/press + Back cable pulldowns (to chest and back of head) + some triceps work
CORE: Weight plate upwards crunches 2x? + Planks (front and sides) 1x?

Tuesday: LOWER1

MAIN: Squat + 1-2 Jump squat cluster: 3x(3@80% (110 kg) + 5@30% (40 kg)).
ASSISTANCE: 1/2 squat depth one-leg box squat 2x5
CORE: Hip flexor leg raises 2x8 + Ab wheel 3x10

Thursday: UPPER2 (Lance Method) + 1 plyo exercice

PLYO: Low box depth jump (8-12 inches)
MAIN: Overhead press + chinups
ASSISTANCE: Shoulder raises complex (side, front, up) + Back cable pulldowns with narrow grip + some triceps work
CORE: Weight plate upwards crunches 2x? + Planks (front and sides) 1x?

Friday: LOWER2

MAIN: Squat + 1-2 Jump squat cluster: 3x(3@80% (110 kg) + 5@30% (40 kg)).
ASSISTANCE: One-leg deadlift 2x8
CORE: Hip flexor leg raises 2x8 + Ab wheel 3x10


so what about this?

Raptor

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Re: High frequency squat time approaching
« Reply #78 on: January 26, 2011, 08:28:22 am »
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Well I'm going to do that in the meantime 'til I reach that point. It's like a transition to MSEM and power stuff.

ghettoracer

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Re: High frequency squat time approaching
« Reply #79 on: January 26, 2011, 06:06:55 pm »
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ohh boy.  i probably shouldn't comment as i've only read the last page, and page 1 and 2.  skipped the rest.  but i imagine i won't find too much new stuff in between.  it seems to be raptor really needs to changing his thinking.  if you've been at this for 2 years and have not manage to really cut fat, you're doing it wrong.  take the experience ppl's advice and follow them.  diet is hard, but how can you say you don't believe in that??!?!  we are what we eat!  there are very few exception (some ppl can eat TONS with out gaining weight) but most of us are not that lucky.

just my 2 cents...
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

DamienZ

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Re: High frequency squat time approaching
« Reply #80 on: January 26, 2011, 06:27:19 pm »
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ohh boy.  i probably shouldn't comment as i've only read the last page, and page 1 and 2.  skipped the rest.  but i imagine i won't find too much new stuff in between.  it seems to be raptor really needs to changing his thinking.  if you've been at this for 2 years and have not manage to really cut fat, you're doing it wrong.  take the experience ppl's advice and follow them.  diet is hard, but how can you say you don't believe in that??!?!  we are what we eat!  there are very few exception (some ppl can eat TONS with out gaining weight) but most of us are not that lucky.

just my 2 cents...

even those people aren't wonders and can magically make calories disappear - as Sean said those people tend to move more when they overeat (i can attest this myself - i get restless legs syndrome and i sweat and get warm when i overeat)

Raptor

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Re: High frequency squat time approaching
« Reply #81 on: March 24, 2011, 07:42:45 am »
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OK, so I'm starting a high frequency squat thing beginning next week. I'll do a few sets of squats every day in the morning. I'd also like to do some unilateral stuff because I feel like it might help my one-leg jump.

I was wondering, what would you choose for that? I'm thinking I'd like a high specificity exercise for it, like a lunge or step-up. A deep lunge is less specific but it targets the muscles better, while a step-up is more specific.

I'm basically planning to do 2 sets of half squats, lunges and calf raises and call it a day (call it a morning actually). 1 warm-up set, 1 work set to failure, like adarqui said, with 60-70%, focusing on being maximally explosive on each rep.

This in the morning. At evening/night I'll go and do my 3x5 full squats and some calf raises again + planks and that's it (this two times per week vs. the everyday stuff I'll do in the morning).

It will be interesting to see what kind of effect this has on my squat/vert etc.

PS. Probably BSS is a better choice as unilateral training.
« Last Edit: March 24, 2011, 09:37:32 am by Raptor »

DamienZ

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Re: High frequency squat time approaching
« Reply #82 on: March 30, 2011, 05:27:56 pm »
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How many days peer week do you train now? I think it's not daily, but now you want to train 2x per day, every day out of nothing? Not so good idea in my book...

Quote
WORK UP TO A MAX, BACK OF 10-20KG AND DO 2'S OR 3'S TO GET TO 30-50 REPS TOTAL FOR THE WORKOUT. PERCENTS ARE BS

That's a good idea (and what i'm currently doing). Your daily max changes every day and some days you are just weak and others you might be really strong (even if you thought you weren't). If you do a daily max and take 20kg off you have a good weight to work with, no matter how weak/strong you are on that day.

Just my 2 cents :highfive:

Raptor

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Re: High frequency squat time approaching
« Reply #83 on: March 30, 2011, 05:59:37 pm »
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I don't like to test maxes too often, but I know what you mean. Currently yeah, I'm training daily, 2x per day. Will take breaks every now and then, probably tomorrow.

creativelyric

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Re: High frequency squat time approaching
« Reply #84 on: March 31, 2011, 03:01:35 am »
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4-Hour Body is a good read when it comes to weight loss.

If I could break down the nutrition summary, it would be to include protein in your breakfast (four eggs or so), and eat greens. Protein can come from lentils, protein shakes, etc.. Also, the author (can't remember the dude's name for the life of me) recommends you to gorge yourself once a week (go easy with breakfast though). This spikes metabolic levels... or something like that.

Know what, I'm just gonna quote the five rules for fat loss here from the book.

Quote
RULE #1: AVOID “WHITE” CARBOHYDRATES.
Avoid any carbohydrate that is, or can be, white. The following foods are prohibited, except for within 30 minutes of nishing a resistance-training workout like those described in the “From Geek to Freak” or “Occam’s Protocol” chapters: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you avoid eating the aforementioned
foods and anything else white, you’ll be safe.

Just for fun, another reason to avoid the whities: chlorine dioxide, one of the chemicals used to bleach flour, combines with residual protein in most of these foods to form alloxan. Researchers use alloxan in lab rats to induce diabetes.

That’s right—it’s used to produce diabetes. This is bad news if you eat anything white or “enriched.”

Don’t eat white stuff unless you want to get fatter.

RULE #2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN.
The most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again. There are 47,000 products in the average U.S. grocery store, but only a handful of them won’t make you fat.

Mix and match from the following list, constructing each meal with one pick from each of the three groups. I’ve starred the choices that produce the fastest fat-loss for me:

Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Beef (preferably grass-fed)
*Fish
Pork
Legumes
*Lentils (also called “dal” or “daal”)
*Black beans
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
Asparagus
Peas
Broccoli
Green beans

Eat as much as you like of the above food items, but keep it simple.

Pick three or four meals and repeat them.

Almost all restaurants can give you a salad or vegetables in place of french fries, potatoes, or rice. Surprisingly, I have found Mexican food (after swapping out rice for vegetables) to be one of the cuisines most conducive to the Slow-Carb Diet. If you have to pay an extra $1–3 to substitute at a restaurant, consider it your sixpack tax, the nominal fee you pay to be lean.

Most people who go on “low”-carbohydrate diets complain of low energy and quit because they consume insucient calories. A half-cup of rice is 300 calories, whereas a half-cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Eating more frequently than four times per day might be helpful on higher-carb diets to prevent gorging, but it’s not necessary with the ingredients we’re using. Eating more frequent meals also appears to have no enhancing eect on resting metabolic rate, despite claims to the contrary. Frequent meals can be used in some circumstances (see “The Last Mile”), but not for
this reason.

The following meal schedule is based on a late sleep schedule, as I’m a night owl who gives up the ghost at 2:00 A.M. at the earliest, usually with wineglass or book still in hand, à la heroin addict. Adjust your meals to t your schedule, but make sure to have your first meal within an hour of waking.

Meals are approximately four hours apart.
10:00 A.M.—Breakfast
2:00 P.M.—Lunch
6:30 P.M.—Smaller second lunch
8:00–9:00 P.M.—Recreation or sports training, if scheduled.
10:00 P.M.—Dinner
12:00 A.M.—Glass of red wine and Discovery Channel before bed

Here are some of my meals that recur again and again:
• Breakfast (home): Scrambled Eggology® pourable egg whites with one whole egg, black beans, and mixed vegetables warmed up or cooked in a microwave using Pyrex® containers.

• Lunch (Mexican restaurant): Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole.

• Dinner (home): Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables. Just remember: this diet is, rst and foremost, intended to be eective, not fun. It can be fun with a few tweaks (the next chapter covers this), but that’s not the goal.

RULE #3: DON’T DRINK CALORIES.
Drink massive quantities of water and as much unsweetened tea, coee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice.

Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can stimulate weight gain.

I’m a wine fanatic and have one to two glasses of red wine almost every evening. It doesn’t appear to have any negative impact on my rate of fat-loss. Red wine is by no means required for this diet to work, but it’s 100% allowed (unlike white wines and beer, both of which should be avoided).

Up to two glasses of red per night, no more.

RULE #4: DON’T EAT FRUIT.
Humans don’t need fruit six days a week, and they certainly don’t need it year-round. If your ancestors were from Europe, for example, how much fruit did they eat in the winter 500 years ago? Think they had Florida oranges in December? Not a chance.

But you’re still here, so the lineage somehow survived.

The only exceptions to the no-fruit rule are tomatoes and avocadoes, and the latter should be eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more eciently than almost all other carbohydrates. Glycerol phosphate → triglycerides (via the liver) → fat
storage. There are a few biochemical exceptions to this, but avoiding fruit six days per week is
the most reliable policy.

But what’s this “six days a week” business?

It’s the seventh day that allows you, if you so desire, to eat peach crepes and banana bread until you go into a coma.

RULE #5: TAKE ONE DAY OFF PER WEEK.
I recommend Saturdays as your Dieters Gone Wild (DGW) day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. If I drank beer, I’d have a few pints of Paulaner Hefe-Weizen.1 I make myself a little sick each Saturday and don’t want to look at any junk for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fatloss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t downshift from extended caloric restriction.

That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

There are no limits or boundaries during this day of gluttonous enjoyment.

There is absolutely no calorie counting on this diet, on this day or any other. Start the diet at least ve days before your designated cheat day. If you choose Saturday, for example, I would suggest starting your diet on a Monday.

Hope that helps, man.
« Last Edit: March 31, 2011, 03:05:07 am by creativelyric »

dirksilver

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Re: High frequency squat time approaching
« Reply #85 on: March 31, 2011, 04:41:36 pm »
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4-Hour Body is a good read when it comes to weight loss.

If I could break down the nutrition summary, it would be to include protein in your breakfast (four eggs or so), and eat greens. Protein can come from lentils, protein shakes, etc.. Also, the author (can't remember the dude's name for the life of me) recommends you to gorge yourself once a week (go easy with breakfast though). This spikes metabolic levels... or something like that.

Know what, I'm just gonna quote the five rules for fat loss here from the book.

Quote

Hope that helps, man.

fun post...good read

Raptor

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Re: High frequency squat time approaching
« Reply #86 on: March 31, 2011, 06:56:48 pm »
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Yeah, it was pretty funny. The only amendaments from that text is that I kind of eat lots of sugars (like 600-800 kcal from chocolates etc) every day. Otherwise, my diet is pretty clean.

mj

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Re: High frequency squat time approaching
« Reply #87 on: April 02, 2011, 08:00:55 am »
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epic thread  :wowthatwasnutswtf:

good luck man. Whatever you finally decide to do.