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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: PointerRyan on March 16, 2012, 11:12:41 am
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WEll a quick one, after toady's workout, got me wondering if my cns is really fked and should've done some deloading.
First of all, ui normally yawqn in my workouts, this time, yawned fairly more, and tears came out in some yawns.
second, right hip was bugging, due to bad sleeping posture. woke up like that. but shouldn't had affected my squat performance so much.
third,Did 80kgx5, with a little stuck on the way up last week, but did not fail any. supposed to be able to do 80kg x5 quality reps, but only did it on my first set. 2nd set, went down a little too fast because of wanting to take advantage of the rebounding force. instead, got stuck in a ATG position and had to drop the weights. reracked, and struggled with 3 reps. i would guess a slightly below half squats, opposed to the parallel/slightly above parallel squats i normally do.
lastly, i felt fairly lazy, compared to the normal "lazy" feeling i have in my workout. Wouldn't say its a serious focus ability problem, but probably about time my CNS tired out? have not deloaded for the past 3weeks i guess, and i've been using a concept of 5-6reps on friday and 6-7 reps on monday for the past few weeks.
Or maybe i should cut some weight down, like use 75/77.5kg and really focus on quality parallel squats, as i could've added weight to fast? I doubt so as this workout was really bad. took a good 10minutes break before doing my rom deadlift workout. yawned fairly lot during that break.
So man anybody has a solid conclusion today was a day i should've deloaded? Or maybe i just suck? maybe I should've already done it on my monday workout? that workout i would rate average-good except for the fact i was too enthusiastic in my squats and added weight too fast.
So either ways should i continue my usual workout on monday? or deload or just cut down on the weights and start progressing from there?
thanks
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oh forgot to mention the most unusual thing during today's workout. I Doubt i was seriously dehydrated but anyways water never tasted so good in a long time. water tasted great from starting of workout even after my stretching and up to now.
Could that have something to do with my bad squat performance? i don't think this contributed much dont ya think so?
cheers
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"have not deloaded for the past 3weeks i guess, and i've been using a concept of 5-6reps on friday and 6-7 reps on monday for the past few weeks."
Did you mean months instead of weeks?
Everybody has different workload capacities and all but I highly doubt you're going to overtrain from squatting 80kg a couple times a week. Getting sore and feeling tired doesn't mean you're overtrained or overfatigued it just means you're unadapted to weight training.
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well actually been squatting since december, but i last had a competition at febuary 8th, deloaded on a monday workout, and cna't remember but i think i went back to my normal routine on friday after my competition basketball. didn't played much though.
So okay maybe a month and 1week.
yeah 80kg is light but it's already my 5RM.
I'm guessing when i was still at 75kg/77.5kg, i did not go low enouugh and when i used 80, i wasnt strong enough for it?? I've been progressing like 2-3kg almost every workout for the past month,probably a workout every2-3weeks i'd progress little, or did bad quality squat that i focus on quality reps.
so happen this week sucked. Mon 80kg, was my 5RM, on 4-5th rep, i don't go up as fast as i should, probably a good 4-6second seconds to complete a rep. for VJ wise ain't appropriate yeah?
also i lack hip drive cause my glutes are probably weak that i switch my form on my way up, so that the barbell goes forward a little so that i could use my quads and more other muscles to complete the rep?
Well i'v been feelign sore t my ass and quads, and lowerb ack occasionally every workout, so i'm sure my glutes are developing as they should be, since that r.lunges and rm. deadlift after squatsreally targets my posterior chain.
So man i guess i increased intensity too fast? or i should have deloaded?
Water tasted so great yesterday and thats unusual.
so my bodyweight is 53kg, if that affects anything.
thanks btw
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also they say to do parallel squast to recrut enough glute muscles, but then there are those who are doing half squats and their glutes still developing well. If so, why cant i go slightly above parallel? i mean i still recruit much more muscles than half squats. thoughts on this?
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I would go to parallel so it's easier to gauge your depth.
If you're going slightly above parallel, how do you know your hitting the same depth all the time? If you are increasing 5lbs/week on ur squat, how do you know you're not also squatting slightly shallower each time?
On the other hand, if you hit below parallel on every rep, then you are good to go. As long as you're hitting below parallel you know if the numbers are going up, it's because your strength is going up.
Now, you may be thinking: "So? What if I go deep (but still below parallel), and just get more shallow and shallow in my deep squat but still stay below parallel. It's the same thing!"
Here's the difference:
In the first situation where you're above parallel, you don't have something "set" to judge whether or not your depth is acceptable. In the second situation where you're going to just below parallel, you know that if you go above parallel it's too high, so you can easily just never go above parallel. That's your limit and it's easy to gauge depth by that. It's harder to gauge depth if you're half-squatting.
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First of all, I agree with Dreyth, parallel or lower is best because you'll know what good depth is. That's why I like like full squats(personally, people are different), you don't have to judge depth if you hit max ROM every time. Half is cool if you are tall/lanky(long femurs/back), or you have a pre-existing injury that causes pain at deeper depths, like Adarqui's SI joint/hamstring tendon, or something like FAI.
The yawning thing: make sure you get tons of sleep dude. Using 8 hours as an ideal time is fine for normal people, but in my opinion every hardworking athlete should shoot for 9 even. What I mean is, 8 should be a bare minimum from a day to day basis for you. Also, the hours you count should be the ones where you're actually asleep, not tossing and turning. You can get away with getting 5-6 hours of sleep every now and then, but it can add up if you're working hard and not getting rest.
You can also try listening to meditating, listening to relaxing music, going for a walk, or anything else relaxing to make sure you feel good for you workouts. It only takes 15-30 minutes a day, sit down(or walk, whatever) and relax, without any distractions or anything that will make you think too much. More sleep + relaxation = amped when training comes along.
Deloading is something you should have scheduled. I've come off deloads before where I've felt great the first day and like shit the 2nd or 3rd day, even though the training wasn't that intense/draining. Would that mean I would deload? No, because I was bound to have a bad day or 2 here and there. There's no telling whether or not you're CNS is drained or not, because you often can push yourself and set PRs when you feel like shit. Sometimes when you feel good you don't PR at all for whatever reason.
With that said, you can schedule your deloads whenever you want, just make sure you have it planned first. People with different ages, work capacities/amounts of GPP, tendencies, etc. will have different responses to training for a certain period of time. You can deload every 3 weeks, every 6 weeks, whatever, do it every once in a while to make sure you stay healthy.
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what are your thoughts on squat speed?
I would go to parallel so it's easier to gauge your depth.
If you're going slightly above parallel, how do you know your hitting the same depth all the time? If you are increasing 5lbs/week on ur squat, how do you know you're not also squatting slightly shallower each time?
On the other hand, if you hit below parallel on every rep, then you are good to go. As long as you're hitting below parallel you know if the numbers are going up, it's because your strength is going up.
Now, you may be thinking: "So? What if I go deep (but still below parallel), and just get more shallow and shallow in my deep squat but still stay below parallel. It's the same thing!"
Here's the difference:
In the first situation where you're above parallel, you don't have something "set" to judge whether or not your depth is acceptable. In the second situation where you're going to just below parallel, you know that if you go above parallel it's too high, so you can easily just never go above parallel. That's your limit and it's easy to gauge depth by that. It's harder to gauge depth if you're half-squatting.
ah man makes sense. i guess i should stick to my plan of going parallel and using 75 instead of 80 and a quality 6reps.
First of all, I agree with Dreyth, parallel or lower is best because you'll know what good depth is. That's why I like like full squats(personally, people are different), you don't have to judge depth if you hit max ROM every time. Half is cool if you are tall/lanky(long femurs/back), or you have a pre-existing injury that causes pain at deeper depths, like Adarqui's SI joint/hamstring tendon, or something like FAI.
The yawning thing: make sure you get tons of sleep dude. Using 8 hours as an ideal time is fine for normal people, but in my opinion every hardworking athlete should shoot for 9 even. What I mean is, 8 should be a bare minimum from a day to day basis for you. Also, the hours you count should be the ones where you're actually asleep, not tossing and turning. You can get away with getting 5-6 hours of sleep every now and then, but it can add up if you're working hard and not getting rest.
You can also try listening to meditating, listening to relaxing music, going for a walk, or anything else relaxing to make sure you feel good for you workouts. It only takes 15-30 minutes a day, sit down(or walk, whatever) and relax, without any distractions or anything that will make you think too much. More sleep + relaxation = amped when training comes along.
Deloading is something you should have scheduled. I've come off deloads before where I've felt great the first day and like shit the 2nd or 3rd day, even though the training wasn't that intense/draining. Would that mean I would deload? No, because I was bound to have a bad day or 2 here and there. There's no telling whether or not you're CNS is drained or not, because you often can push yourself and set PRs when you feel like shit. Sometimes when you feel good you don't PR at all for whatever reason.
With that said, you can schedule your deloads whenever you want, just make sure you have it planned first. People with different ages, work capacities/amounts of GPP, tendencies, etc. will have different responses to training for a certain period of time. You can deload every 3 weeks, every 6 weeks, whatever, do it every once in a while to make sure you stay healthy.
haha yeah like i said will isten to u guys and go parallel.
oh yeah somehow when i accidentally went full squat 2weeks earlier the tension at my back was less lol.
but nman minimum 8? gosh i've been targetting mnimum 7-7.5hours, and try 8. shit man no wonder i yawn so much.i'll target 8 and a half now but man thanks alot for telling me that. hopefully my yawning problem heals soon.
and for deload, how muc hshould i cut my workotu down to?
thanks alot and cheers
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Yeah definitely get on that sleep man, I usually get around 8.5 too.
For deloading, it really does just depend on your GPP, tendencies, and training. Generally, you can cut back more work on a deload if you've been training without one for longer. For example: Athlete A deloads every 3 weeks(deload week is 4th week), he cuts volume by 40% and keeps all other variables the same. Athlete B deloads every 16 weeks, he cuts training out completely, and takes the week off(still does stuff like stretching, icing, and sleeping correctly). It'll also depend on what you're doing before the deload, like if you just had a program with a lot of heavy lifting/high intensity plyos. In that case you should cut intensity accordingly.
Generally speaking, I would cut volume first, and cut intensity no more than 10% if at all. In essence, just perform less reps per set to cut down your volume, and you should be good.
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read: http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html (http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html).
you might not be taking good enough care of your body -- inadequate nutrition, inadequate warm up, not enough soft tissue work, poor form, something else -- but you're probably not overtrained.
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Yeah definitely get on that sleep man, I usually get around 8.5 too.
For deloading, it really does just depend on your GPP, tendencies, and training. Generally, you can cut back more work on a deload if you've been training without one for longer. For example: Athlete A deloads every 3 weeks(deload week is 4th week), he cuts volume by 40% and keeps all other variables the same. Athlete B deloads every 16 weeks, he cuts training out completely, and takes the week off(still does stuff like stretching, icing, and sleeping correctly). It'll also depend on what you're doing before the deload, like if you just had a program with a lot of heavy lifting/high intensity plyos. In that case you should cut intensity accordingly.
Generally speaking, I would cut volume first, and cut intensity no more than 10% if at all. In essence, just perform less reps per set to cut down your volume, and you should be good.
haha man tried 8 but was fking hot. gonan aim 9 tonight did 7hours today .
so how often ya think i should plan a deload? i'm doing 5rm and6/7RM for squats, each once a week.
read: http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html (http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html).
you might not be taking good enough care of your body -- inadequate nutrition, inadequate warm up, not enough soft tissue work, poor form, something else -- but you're probably not overtrained.
man long post actually read till the last part but good read. Yeah i guess i'm not getting enough sleep. nutrition wise i think its fine, just control my eating before workout or i'll tend to eat too much or something which makes me feel sluggish.
i normally do my jumping and head to the gym 30-45minutes later. I doubt that affects why i yawn so much yeah?
thanks alot guys btw
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I haven't deloaded for 4 months straight. Never felt the need to. When it's the time to deload you'll know it.
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I haven't deloaded for 4 months straight. Never felt the need to. When it's the time to deload you'll know it.
http://www.adarq.org/forum/progress-journals-experimental-routines/raptor%27s-strength-power-journal/msg66268/#msg66268
I don't know. I'm going to take a full week out. I don't care if I detrain. Just give some rest to my bones/articulations etc. And overall rest, I could be a bit overtrained.
:uhhhfacepalm:
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I haven't deloaded for 4 months straight. Never felt the need to. When it's the time to deload you'll know it.
http://www.adarq.org/forum/progress-journals-experimental-routines/raptor%27s-strength-power-journal/msg66268/#msg66268
I don't know. I'm going to take a full week out. I don't care if I detrain. Just give some rest to my bones/articulations etc. And overall rest, I could be a bit overtrained.
:uhhhfacepalm:
My point exactly ^^^
I knew it immediately that I needed to deload. But otherwise, I kept going for months and months without needing any break.
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february 7th was a month and a half ago, breh.
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I have gone 4 months straight without deloading before. Never felt the need to. When it's the time to deload you'll know it.
I think thats what he meant.
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I have gone 4 months straight without deloading before. Never felt the need to. When it's the time to deload you'll know it.
I think thats what he meant.
Yeah , i thought so too , just wanted to mess with him. :P
On a serious note , i don't like arguments like that "i haven't deloaded for 4 months". So what? Someone asked for advice on deloading , we should give him legit advice and not pull-out-of-my-ass-broscience shit.
That article about overreaching/overtraining that LBSS posted was right on spot.
Some very useful stuff ( with overlap with LBSS's reference ) here :
http://www.higher-faster-sports.com/PlannedOvertraining.html
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Well I was responding based on my previous experience. I don't see anything wrong with that. That's the best advice I can give, if he thinks is of any value. For ME personally, that's how I work. There was a time where I would deload every 3 weeks or so, for just a bit. I don't think that was too smart, there's no need to deload when... there's no need. IMO
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^^^
Nothing bad with sharing personal experience , on the contrary its very useful.
Taking your personal experience as a guide to give advice though might be wrong and/or even dangerous.
No big deal anyway, I don't even disagree with that "When it's the time to deload you'll know it" statement , i would just prefer it to be stated a bit more elaborating.
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No big deal anyway, I don't even disagree with that "When it's the time to deload you'll know it" statement , i would just prefer it to be stated a bit more elaborating.
When it's time to deload, you will know that the macronutrients that nurish the somatic cells have become overwhelmed and it's time to decrease the neural load on the CNS to relieve the muscle cells and ATP stores of this stressful stimuli, doing so will provide a recovery benefit and will boost the creatine stores in the muscle cells, plus some T1-T3 hormone respose mechanisms that mean you're going to squat more after this.
Like this ^^^?
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^ lmao , dickhead! :uhhhfacepalm: :P
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Well I was responding based on my previous experience. I don't see anything wrong with that. That's the best advice I can give, if he thinks is of any value. For ME personally, that's how I work. There was a time where I would deload every 3 weeks or so, for just a bit. I don't think that was too smart, there's no need to deload when... there's no need. IMO
just giving you a hard time, man. you're not wrong.
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Lol well thanks guys but raptor's reproal experience does help though since i probably dont need as much deloading as i think i do. If i could go on 4months then i should. As long as i'm progressing and deloading wouldnt help me improve if i would to use it at a current point of time, i dont deloading yeah? But meh had a great workout the following session after that bad day. Lets see how this goes
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Lol well thanks guys but raptor's reproal experience does help though since i probably dont need as much deloading as i think i do. If i could go on 4months then i should. As long as i'm progressing and deloading wouldnt help me improve if i would to use it at a current point of time, i dont deloading yeah? But meh had a great workout the following session after that bad day. Lets see how this goes
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^
Generally speaking, reading X's and Y's personal experience is nice and getting some ideas/guidelines from people that have been training for years is great , but using them to setup your training is wrong.
You should take a trusted coach's experience that has read some books and trained 500 Xs and 400 Ys.
Profession/specialty vs broscience , choose wisely.
Cheers.
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Yeah the point is though that if you're indeed progressing then you don't need a deload. If you aren't progressing anymore, a deload might be an option (among others).
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^
Generally speaking, reading X's and Y's personal experience is nice and getting some ideas/guidelines from people that have been training for years is great , but using them to setup your training is wrong.
You should take a trusted coach's experience that has read some books and trained 500 Xs and 400 Ys.
Profession/specialty vs broscience , choose wisely.
Cheers.
yeah true will do :)
well i guess thats why i created a thread for everybody who knows bout deloading o advice or sahre their experience?haha definitely i cant take someoen who has been training for years and use it to setup my training/. but well, at least i learn some thing haha
Yeah the point is though that if you're indeed progressing then you don't need a deload. If you aren't progressing anymore, a deload might be an option (among others).
rigtht so if its just one workout i dont progress, i dont need a d eload yeah? how many workouts minimum or maximum in a row that you dont progress on you'd consider a deload ? o
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I don't know, but definitely more than a workout. Plus there are things to check before deloading (have you been eating well, resting well, training well? etc)
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Man I always screw my de-loads and end up losing strength.
:'(
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Man I always screw my de-loads and end up losing strength.
:'(
Yeah but you really need to ask yourself "am I really losing strength or am I actually losing movement efficiency "strength" in certain gym exercises".
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haha man tried 8 but was fking hot. gonan aim 9 tonight did 7hours today .
so how often ya think i should plan a deload? i'm doing 5rm and6/7RM for squats, each once a week.
lmao dude, you scared me with the 6-7rm and 5rm lingo. I thought you were doing a 6-7rm once a week and a 5rm once a week man. I checked your journal and you usually do 4x6 and 5x5. Next time just say your set x reps lol.
I know how you feel, it's getting awfully hot here in michigan, not used to the hot weather yet, I'm getting migraines from the sudden change.
Yeah with the deloading, I don't feel like I can tell you what to do, but I would still recommend that you plan your deloads ahead of time. You don't have to deload often, but if you want to be organized with your training, you should when. The Bodyrecomp article's main point was that most people don't overtrain ever, but deloading and taking some time off every now and then is important if you want to stay healthy and improve performance in the long run(which is what most are looking for). Even in the planned overtraining article by Kellyb, there is a "rest phase" that is designed to get away from all the planned overtraining.
What vag said x2
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Man I always screw my de-loads and end up losing strength.
:'(
Yeah but you really need to ask yourself "am I really losing strength or am I actually losing movement efficiency "strength" in certain gym exercises".
what you mean by movement efficiency strength?haha man tried 8 but was fking hot. gonan aim 9 tonight did 7hours today .
so how often ya think i should plan a deload? i'm doing 5rm and6/7RM for squats, each once a week.
lmao dude, you scared me with the 6-7rm and 5rm lingo. I thought you were doing a 6-7rm once a week and a 5rm once a week man. I checked your journal and you usually do 4x6 and 5x5. Next time just say your set x reps lol.
I know how you feel, it's getting awfully hot here in michigan, not used to the hot weather yet, I'm getting migraines from the sudden change.
Yeah with the deloading, I don't feel like I can tell you what to do, but I would still recommend that you plan your deloads ahead of time. You don't have to deload often, but if you want to be organized with your training, you should when. The Bodyrecomp article's main point was that most people don't overtrain ever, but deloading and taking some time off every now and then is important if you want to stay healthy and improve performance in the long run(which is what most are looking for). Even in the planned overtraining article by Kellyb, there is a "rest phase" that is designed to get away from all the planned overtraining.
What vag said x2
ah lol well doesnt 5rm mean the same? I use the calculator and always do what the calculator say and progress. I'm from malaysia man crazy hot nowadays. Cant sleep without air-conditioner. Hmm i guess since i have basket ball competitions i'll take the chance to cut down. Just need 80kg times 6 for 2 sets , improved, but cut down volume by half on most exercise. And for the planned overtraining, what if the goal i set could be achieved in 6months to a year, and after that i just maintain? Three people who have been working out for years have told me so far tell me i can achieve 150kg squats in 6 months, most a year. Well i dont think thats long enough to be a long term performance right?i might as well not need deloading often, could even go up to 4 months without deloading like raptor
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Nah dude, 5rm means you can only do 1 set of 5 at that percentage of your max. RM= rep max. A weight you can do for 5x1 isn't your 1rm, it's probably more like your 3rm because you can repeat it several times in a training session. Generally if you're going for a rep range you'll go 5-15% lower than your max weight for that rep range, depending on your number of sets. I'm sure your true 5rm is much higher than what you can do 5x5.
Movement efficiency is just how comfortable you are with the movement. The more you practice squats, the more weight you will handle with them, even if you don't put on any muscle. If you stop practicing squats, your weight will go down because you are no longer as comfortable with the movement as before. That would be a loss in strength due to lack of practice/movement efficiency, not loss of muscle or anything else(usually).
I would say that increasing your squat that drastically in such a short period wouldn't be a good idea man. You're right, in that it wouldn't be good for long term performance. Getting gains in a short period of time usually means they can be lost in a short period of time. Going up to 150kg is very possible, but you would have to focus almost entirely on weightlifting, and cut back on plyos and jumps a lot. I would argue it's not beneficial to drive up your squat like that, because you're not working enough on your jumps and you're not sprinting. Usually big squats=big standing verticals, not necessarily running verticals off 2, and certainly not 1. I feel too many people use lifting as a means to an end. In my opinion, weightlifting is a supplement for running/jumping, not a means to an end, because ultimately if you wanna improve sprints/jumps, you need to practice them.
Don't get me wrong, I think weightlfting should be employed for most of the year, but you're not a powerlifter, so don't think that squatting big weights will solve all of your running and jumping problems. You should be approaching your jumps like a powerlifter/weightlifter approaching his max lifts, very aggressively.
With the deloading, do what you feel suits your situation best, just make sure you plan it ahead of time!
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Ah i get it now lol. But the routine in. Doing is considered heavy right? Cause i wanna get my max up. And for squatting, well i always though since i'm weak, if i could just get my squats up, get myself a bigger engine, i can concentrate on that first since it requires lots of motivation for me when it comes to weights, then once i hit 150i do lots of plyo to contest the strength gains to jumping. Of course making sure i do them in a not stuck manner,as explosivelz as i can. What makes you say that i should do it like that? Does the strength gains not get converted? Lol btw i never write in my journal everytime but i do may effort jumping. I jump as high and jump up again as soon as i land to stimulate depth jumps in a small way. I do 16 of there before every leg workout. I wouldnt consider my evere basketball routine to be much jumping since i train more shooting and jumping of my may each shot isnt comfortable . So man advice and thoughts on the way i'm approaching it?honestly i'm weak tha s why i wanna get my squats up. I'd think It'd help with my shooting range too, right? Oh yeah one more you said 6months to a year is considered short for the squats? A year seems long enough already. i'm guessing the amount of plyos i should be doing would affect my squat progress in the negative way?as in slowers down my squat progress? Doesnt plyos have a neural wake up property in it?
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Ah i get it now lol. But the routine in. Doing is considered heavy right? Cause i wanna get my max up. And for squatting, well i always though since i'm weak, if i could just get my squats up, get myself a bigger engine, i can concentrate on that first since it requires lots of motivation for me when it comes to weights, then once i hit 150i do lots of plyo to contest the strength gains to jumping. Of course making sure i do them in a not stuck manner,as explosivelz as i can. What makes you say that i should do it like that? Does the strength gains not get converted? Lol btw i never write in my journal everytime but i do may effort jumping. I jump as high and jump up again as soon as i land to stimulate depth jumps in a small way. I do 16 of there before every leg workout. I wouldnt consider my evere basketball routine to be much jumping since i train more shooting and jumping of my may each shot isnt comfortable . So man advice and thoughts on the way i'm approaching it?honestly i'm weak tha s why i wanna get my squats up. I'd think It'd help with my shooting range too, right? Oh yeah one more you said 6months to a year is considered short for the squats? A year seems long enough already. i'm guessing the amount of plyos i should be doing would affect my squat progress in the negative way?as in slowers down my squat progress? Doesnt plyos have a neural wake up property in it?
http://justflyperformance.blogspot.com/2012/01/squat-big.html
Try reading that. The point of the article is that in order to jump higher/run faster, long or short term, you need to jump and sprint. The weight room should be kept secondary when you're a non weightlifting athlete. Even if a big squat will get you a bigger engine, that engine won't matter if you have bad movement efficiency with running and jumping and poor reactive strength. Remember, running and jumping are skills. There are athletes that train all their life for high jump, and still need to improve movement efficiency in jumping/running. You would be better served to get better now than start later. Weightlifting will improve strength, which is ONE aspect of running jumps. Spending time doing plyos and jumps will improve movement efficiency. explosive strength, and reactive strength. That's 3 qualities of running jumps.
Weightlifting is still important, but you need to realize it really improves one quality of jumping(unless you're doing olympic lifts/speed/jump squats). Look at the volume you're doing, 16 max effort jumps, and 20-30 weighted squats. Adding some low level plyos like the ones adarqui used to recommend(MR half tuck jumps and MR pogo hops) would probably help with adding more jump specific volume.
Even if you're very weak, you can improve your jumping through movement efficiency, explosive strength, and reactive strength for a long time. Improving those qualities through actual jumping/plyometric work while slowly increasing your max by about 20-30kg instead of 50kg is more reasonable. You'll not only increase your "engine" a small amount, but you'll also improve your jump specific qualities. I wouldn't recommend prioritizing strength, unless the athlete was already extremely fast, explosive, and moved efficiently in running and jumping.
5x5/4x6 is moderately heavy in my opinion, but any percentage of max, including that percentage, can improve your max squat. I wouldn't worry about lifting much heavier(proportionately, you should still try to get your squat up a little) than that percentage of max.
Getting stronger will help your shooting range, but I would make sure you improve range through shooting too. When I used to play basketball on my school's team I would go like this: Shooting form drills --> free throws/spot up shots --> catch and shoot --> off the dribble shots. I always included some extra "range" shooting on the spot up shots. Don't be afraid to get into uncomfortable ranges when you do this(going from 20ft shots to 23-25ft shots). Just make sure you don't change your form too much on the long range shots. Sorry I didn't use meters, I'm more comfortable using feet/inches.
One year to improve like 50kg? That's like 110lbs. right? That would be crazy man. It's doable though, but again, you would probably have to skip out on the extra jumping work you need. Sure plyos have a "neural wake up" property, but you're not using your plyos to get better at weightlifting, you're using them so you can jump higher right? Plyos won't slow down your progress with the squat, but you have to consider how much jumping you're doing man.
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Man I always screw my de-loads and end up losing strength.
:'(
Yeah but you really need to ask yourself "am I really losing strength or am I actually losing movement efficiency "strength" in certain gym exercises".
Considering I bench, shoulder press, chin up, and row all only once a week... i think it's strength.
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Man yeah that really explains it all. Especially the part that plyos, depth jumps in particular helped squat progression. And i'm guessing why 50kg in a year is alot as yes, i could get my squat up 2.5kg a week 3-4 times a month. It'd take close to 7months.heck 70kg could be reached. But in order to do that, chamber are i'll have too much cns and muscle fatigue that i cant do plyos freshly as often as i should? So thats why you say its hard. So if thats the case how much, and how fast should i progress?like 2.5kg twice a month?and since i'm playing basketball everyday, but on a court smaller than 3point, i doubt it can be considered a form of plyos, at most really low intensity since i do lots of shooting. So what adjustments should i do to my current routine?what to add? Remove? Cut down on some stuff in the gym?i'm guessing depth jumps before legs?
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Oh about feet and inches i use that too except for pounds since the weights here are in kilo. I'm estimating i shoot a lot around 15 feet and my range , in strength wise 19-20feet, 17 feet is my furthest comfortable range?
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Man yeah that really explains it all. Especially the part that plyos, depth jumps in particular helped squat progression. And i'm guessing why 50kg in a year is alot as yes, i could get my squat up 2.5kg a week 3-4 times a month. It'd take close to 7months.heck 70kg could be reached. But in order to do that, chamber are i'll have too much cns and muscle fatigue that i cant do plyos freshly as often as i should? So thats why you say its hard. So if thats the case how much, and how fast should i progress?like 2.5kg twice a month?and since i'm playing basketball everyday, but on a court smaller than 3point, i doubt it can be considered a form of plyos, at most really low intensity since i do lots of shooting. So what adjustments should i do to my current routine?what to add? Remove? Cut down on some stuff in the gym?i'm guessing depth jumps before legs?
If you can really improve your squat that fast, that would be awesome, but you should definitely cut off if it affects your jumps negatively. Linear progression(what you're doing) is cool, but it can be slightly draining if you push too hard too often. You should be the judge of whether it's draining, since I don't know much about your body or your abilities. However, 2.5kg twice a month is still about 60kg a year, not counting deloads, vacations, etc. Just be sure to cut back on your progressions(weightlifting) if you feel your jumps or basketball are suffering too much because of it. You can either progress slower, or just maintain your squat for a few weeks to let your jumps catch up. If you gain strength like this very quickly, you have to remember that it's a lot of CNS. It's very unlikely that you could put on 7.5-10kg on your squat every month with "muscle gains" alone. That's why I'm saying even 50kg is a lot.
I honestly can't tell you what to remove, add or keep. I don't know enough about you to do that, and then this would get very long lol. For now I can tell you that you should just keep doing what you're doing, and if your jumps don't go up every few weeks, see what backing off on the progressions will do for you. You don't really need depth jumps, but you can throw them in once focus a bit less on strength. Before depth jumps you should work on low level plyos like the MR Half tucks and stiff leg ankle hops. If you don't know those, just look them up on youtube, I guarantee you that Adarqui's videos will be first on both searches. Sets and reps don't matter for those as long as you stay bouncy(low ground contact + decent height). Then move on to depth drops --> depth jumps once you're prepared enough.
But yeah keep playing basketball, ideally you should play/practice sometime after your jump sessions(during the week, not necessarily the day). That way you won't be too banged up.
Oh about feet and inches i use that too except for pounds since the weights here are in kilo. I'm estimating i shoot a lot around 15 feet and my range , in strength wise 19-20feet, 17 feet is my furthest comfortable range?
Yeah I think 1kg=2.2ish lbs. I don't know what position you play, but you should look to extend your range out to at least 22ft if you're a guard on any level. If your court is really as small as you say it is though, you'll probably have a tough time doing that. Definitely try to get some time on a larger court sometime, it's worth it.
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Well i'll reply a quick one since i'm on my phone will continue later. I did 3sets 5 max effort jump 20to 30second rest be tween reps and 2 minutes between sets. I then do mr tuck jumps about 8to 10reps 3 sets. Whats the different between mr tuck jump and normal tuck jump?is that enough volume? Should i add bounding?what variation and reps if so? Thanks oh since i got time add a bit more. I never knew more than 2.5kg twice rep month could slow down jumping progress. Whats the cause of it? Ain't you getting stronger, and along with the jumps you increase the efficiency? I see lots who progress 2.5 kg rep week or some per workout. They're jumping 30plus inches. I'm guessing they're already fast enough that they can concentrate on strength?also what single leg plyos i can do? Probably something which doesnt require lots of space (weather friendly), something i can do indoor too at homeif it rains. Also when wu say more jumping, so would you say i do low level plyos , basketball could probably be counted on no leg workout days? Thanks
MODIFIED:
Is depth jumps necessary? max effort jump, mr tuck jumps, and possibly bounding if you do suggest it, is that enough? maybe do them before leg workout, and an additional day of jumping, probably on wednesday,( legs might still be sore), just do tuck jmps and bounding or something? What you recommend btw? i do legs on mon and fri. so would juumping on mon , wed, fri be better or mon, thur and fri?
QWell i'm only 5ft6 no doubt i play guard haha. well its a square, or more like rectangle court. the corners are high school 3point. i'm not at the point where i can shoot them comfortably enough to move back further. strength issue is one thing.
EDIT AGAIN:
oh and i remember how you said , either you or the article, said abouit how one should focus on strength when they're already really fast, or they're beginners since beginners benefit from anything.
well wouldnt i be considered beginner? i've officially starting wokring out properly since december, started at july last year but that was from my lower back injury and really weak. did high volume like 12/15-30rep ranges with al lsort of exewrcises. started squatting november, but went UK for two weeks, came back weak shit. so officially november 24th or around that time? its been about close to 5 months now would u say i stil lqualify as a beginner?
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Well i'll reply a quick one since i'm on my phone will continue later. I did 3sets 5 max effort jump 20to 30second rest be tween reps and 2 minutes between sets. I then do mr tuck jumps about 8to 10reps 3 sets. Whats the different between mr tuck jump and normal tuck jump?is that enough volume? Should i add bounding?what variation and reps if so? Thanks oh since i got time add a bit more. I never knew more than 2.5kg twice rep month could slow down jumping progress. Whats the cause of it? Ain't you getting stronger, and along with the jumps you increase the efficiency? I see lots who progress 2.5 kg rep week or some per workout. They're jumping 30plus inches. I'm guessing they're already fast enough that they can concentrate on strength?also what single leg plyos i can do? Probably something which doesnt require lots of space (weather friendly), something i can do indoor too at homeif it rains. Also when wu say more jumping, so would you say i do low level plyos , basketball could probably be counted on no leg workout days? Thanks
MODIFIED:
Is depth jumps necessary? max effort jump, mr tuck jumps, and possibly bounding if you do suggest it, is that enough? maybe do them before leg workout, and an additional day of jumping, probably on wednesday,( legs might still be sore), just do tuck jmps and bounding or something? What you recommend btw? i do legs on mon and fri. so would juumping on mon , wed, fri be better or mon, thur and fri?
QWell i'm only 5ft6 no doubt i play guard haha. well its a square, or more like rectangle court. the corners are high school 3point. i'm not at the point where i can shoot them comfortably enough to move back further. strength issue is one thing.
EDIT AGAIN:
oh and i remember how you said , either you or the article, said abouit how one should focus on strength when they're already really fast, or they're beginners since beginners benefit from anything.
well wouldnt i be considered beginner? i've officially starting wokring out properly since december, started at july last year but that was from my lower back injury and really weak. did high volume like 12/15-30rep ranges with al lsort of exewrcises. started squatting november, but went UK for two weeks, came back weak shit. so officially november 24th or around that time? its been about close to 5 months now would u say i stil lqualify as a beginner?
MR=Multi-response. Just means they're done repeatedly and smoothly. Single response would be performing one absolute jump or hop, like a depth jump one rep at a time.
Yes volume is fine on that, when you get better you can even perform longer sets, because they're such low intensity, but that's not important.
Don't add bounding(assuming you mean single leg bounds) unless you already know how to sprint with decent form, and you want to improve your single leg jumps. If you want to work up to them just work on your sprinting form with drills. You can find drills on websites like athletesacceleration and elitetrack.com. Learn how to do A march, A skip, A run, normal power skips, and power skips with double arm swing. You can throw those sprinting drills in your warm up, they're not very intense. Bounding is very intense and it might take a while to work up to them.
In my friend's experience and in my experience, we haven't seen much gains by pumping up our maxes really fast(mostly standing jumps). It might not be true for your case or any other case. Usually when we tried to jack up our maxes, our running verts would suffer from lack of practice, and lack of reactivity. If anything you should just make sure you get a lot of jumping/speed/plyo work in along with the lifting. In my experience, I never gained that much strength every week(I was pretty weak, and even now, compared to my running vert I'm weak).
Plyo wise, you're kind of screwed if you get stuck indoors all the time. Why would you ask about bounding if you need plyos in a small area? Lmao. Bounding and it's progressions are great for single leg jumping btw. Look up "SLRVJ toolbox" on the forum search here. There are some nice reactive lunge variations on there. You don't have to follow the guidelines, although the article is a good read IMO. Those lunge variations don't take up too much space, I usually do those if it's bad weather and I wanted to do some bounding.
I meant more jumping overall, although max effort jumping is definitely very useful, you'll get drained eventually with that intensity. That's why those low level plyos are good, because they add volume. In terms of basketball, it really depends on the intensity. Reguardless, you're a basketball player, so you still have to play ball. Putting basketball on days following lowerbody/plyos would be best unless that basketball session is important for some reason.
Depth jumps aren't necessary. They're nice if you're peaking or something, but max effort jumps are definitely your best bet at adding inches on your vertical. How much plyo work you can do will be dependant on your training split. It seems like you do your plyo work before lowerbody weights, so you probably won't be able to handle much more than what you're doing.
With what you gave me, Mon/Wed/Fri would probably be the best split for jumping days. I can recommend other splits too if you want, but if you don't have much time, or don't have easy access to a gym that often, that's probably your best bet keeping in mind that you need to play ball too.
And yeah, if you're 5ft 6 that could explain why you have a tough time with range. It's definitely much easier as you get taller, to extend your range. I remember back when I was 5ft 8(age 13), I had the best jumpshot in the school, but my range was only to about 3point range. Now I'm 6ft, my jumpshot is less accurate(don't practice anymore), but I'm comfortable shooting with the same form out to 25ft lol.
Classifying you would really be semantics/opinion, but yeah you're a beginner IMO, but that doesn't mean you should just hop on any set up. You should still choose the best set up to get more athletic. After a yearish of good training you'd probably be a novice/intermediate, but like I said, it's opinion.
That was Joel Smith that said that. I'm pretty sure his definition of fast is much faster than you think, since he's a college track coach lmao. Fast/weak for him would probably be amazing movement speed/efficiency in sprinting and jumping, but never touching a weight.
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Ah i see. How much total reps could i aim for tuck jump? And actually was thinking of double leg bounds for height, maybe call it a squat jump? I'm sure that can be done stationary right? And yeah i used to do alternating deep lunges jump long time ago for a short while. Well i'm actually working on two leg jump though. I'm thinking of starting a little on one leg jump , probably a drill, so that by the time i'm done with two legs, i wont be starting from 0in terms of 1leg. Besides i'm doing unilateral work too after squats, try to make it a main lift. Well so about your experience i'm guessing if i do what i'm doing two legs jump can go up but definitely no no for single leg since it requires more plyos work on it? Btw sorry but can you define peaking? Its when you have important events coming up that requires your best yeah? Was it? And yeah i'm not that comfortable with 3's yet
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Hey dude, I'll answer tomorrow, I'm pretty busy today. I'll edit this and answer when I get to it.
Edit:
Total reps doesn't matter really. As long as you get atleast 30 you should be fine. If you don't do any other plyos other than those and your max effort jumps, than you can probably up it to 50ish.
You can call them squat jumps if you want, some people will argue over what a jump squat is, but honestly it doesn't matter. You can do them stationary, but then it would just be like consecutive vertical jumps, which is fine.
Yeah, bounding is not necessary for 2 leg jumper, although they're very handy for sprinting, and other unilateral endeavors.
About the plyos, and 1 leg jump: it's really technique. It's true that a single leg jump generally involves more reactive strength, but the disparity between 2 leg jumps and 1 leg jumps is definitely technique. You could be relatively weak, lacking in elastic qualities, yet still have a good 1 leg jump(but if your technique is good, you'll probably develop good elasticity anyways). Having a good 2 leg jump is definitely more dependent on strength levels. So in short, if you practice your single leg technique, and keep doing plyo work/basketball(mild ground contacts build tendon strength) you'll be fine on that program.
Peaking=getting ready for competiiton/event/test. For a track athlete that might be the world championships/olympics or other important event. For a football player it would be a combine/pro day. Basketball players don't peak really, once the season gets on they usually have to maintain, unless there is a combine.
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I see so the 50reps thing twice a week is fine? Lets say for another two times in the week i just jump a lot during basketball? And so 1leg is technique, so if i would to do squats, lunges, and do 1leg plyos, would my two leg jumping go up too since in 1leg plyos train your reactivity too, and some explosiveness?
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50 reps if you have no other plyos to do. If you have more than that, than you should cut it down. Keep track of your ground contacts. Having 16 ME jumps and 50 half tucks is already 66 ground contacts. A "low volume" session would be 50ish ground contacts, and a high volume session would be 100 ground contacts. You should probably stay between 50-75 contacts a session.
By ground contacts, I mean all out effort jumps/plyos, since they're the most taxing. Submax plyos/jumps, and warm up doesn't count.
Jumping high during basketball might mean getting rid of some of the volume in your normal plyo sessions, but if you can handle jumping 4-5 times a week go for it. Jump practice is very important anyways.
Yeah your 2leg jump should be fine.
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Ah so 50 to 75ground contacts. So i'm guessing if i do two leg plyos it wont help my 1leg jump would it? But if i would to do 1leg plyos it can help my two leg jump thats what you said yeah?if thats the case i might as well work on 1leg plyos while doing squats and lunges yeah? So if thats the case what kinda routine for plyos can i use? 1leg bounding? Some other exercise you can recommend? Also i honestly hate single leg strength work, but i concluded what i hate helps me, so should i continue doing ?
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Yeah, it's mostly going to be technique. Your single leg jump would still go up due to other factors though, but if your technique slips, it won't really improve.
I wouldn't really use 1 leg plyos extensively, it's just not specific enough IMO if you wanna improve 2 leg jumps. I would stick to MR half tucks, squat jumps, stiff leg ankle hops, and other low level plyometric drills. Once your movement efficiency is very good on your low level drills you can then start using some depth jump/depth drops. That would probably be best, not bounding, plus single leg bounding is pretty intense for any person regardless of ability. I'm not sure about your sprinting abilities, but you should make sure your sprint form is good before you do bounds.
For single leg work, you should keep it for now if you have room. It's pretty nice for imbalances/stability.
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Hmm so i guess whenever i do layups i do not slack but take opportunity to practice my jump?so squat jumps, how down should i go? Do i do it in a consecutive manner or reset every rep? If the latter do i make it may effort, meaning some rest between reps or do it continuously? How many reps should i aim for?would squat jump take the place of my usual may effort jumpingo? Or maybe i replace may effort jump with squat jump on my non workout days, which would be wednesday? Also stiff legged ankle hops, aim for about the same reps like mr tuck jump? Btw i dont really get high in sl ankle hops. That normal? Or that shows my terrible level of reactivity?thanks again
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Hmm so i guess whenever i do layups i do not slack but take opportunity to practice my jump?so squat jumps, how down should i go? Do i do it in a consecutive manner or reset every rep? If the latter do i make it may effort, meaning some rest between reps or do it continuously? How many reps should i aim for?would squat jump take the place of my usual may effort jumpingo? Or maybe i replace may effort jump with squat jump on my non workout days, which would be wednesday? Also stiff legged ankle hops, aim for about the same reps like mr tuck jump? Btw i dont really get high in sl ankle hops. That normal? Or that shows my terrible level of reactivity?thanks again
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Hmm so i guess whenever i do layups i do not slack but take opportunity to practice my jump?so squat jumps, how down should i go? Do i do it in a consecutive manner or reset every rep? If the latter do i make it may effort, meaning some rest between reps or do it continuously? How many reps should i aim for?would squat jump take the place of my usual may effort jumpingo? Or maybe i replace may effort jump with squat jump on my non workout days, which would be wednesday? Also stiff legged ankle hops, aim for about the same reps like mr tuck jump? Btw i dont really get high in sl ankle hops. That normal? Or that shows my terrible level of reactivity?thanks again
You can do that if you want, but you'll have to deal with the fact that your single leg jump won't go up as fast as your 2 leg jump even with that idea. Watch you're volume too. Single leg jumps can be rough on your ankles/knees in high amounts. Just do a few(by that I mean like 5-10 each leg or something) lay-ups after a good warm-up. Lay-ups in-game won't always be as high as possible due to the defense, how you move/drive, etc, so you don't want to do lay-ups with max height all the time either.
Squat jumps should be consecutive, with good rhythm. Your depth should just be like a jump, if you want good jumps.
Squat jumps shouldn't take the place of max effort jumping, just keep doing ME jumps, and you will be fine.
For the height on the stiff leg ankle hops, it might be either poor reactivity, or not enough arm swing. I don't know because I haven't seen you, but use arm swing on all of your plyo exercises, except for squat jumps(no arms obviously). Also, even though it 's a "stiff" leg hop, you shouldn't lock out your knees.
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right yeah true cant get high al lthe time in game.
hmm so for the squat jump, i'm thinking we're getting a different picture here. how do you perform your squat jump? i'm guessing hands behind head and do the jump since you said no arm swing?
so anyways, do i put ME as my first ex? or i could put MR tuck jumps first, then ME jumps, followed by squat jumps and stiff legged ankle hops?
how that sounds? and yeah my sl ankle hops, just checked out how andrew does it i did it wrong. wil lsee how high i go tmrw
thanks again
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THE MOST ANNOYING NEVER FUCKING ENDING THREAD ON ADARQ.ORG
pointeryan- hey guys Im just looking for somebody to talk to that wont tell me to just simply get stronger cuz that isnt good enuf i needz moarrr!
daballa100- hey bro im 15 year old just like you WITH THE EXACT SAME FUCKING STATS but ive read ALOT and this could be my chance to get some attention and + 1's on my posts!
pointeryan- uh cool man....... uh............ FUCK IT THAT WORKS FOR ME!
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THE MOST ANNOYING NEVER FUCKING ENDING THREAD ON ADARQ.ORG
pointeryan- hey guys Im just looking for somebody to talk to that wont tell me to just simply get stronger cuz that isnt good enuf i needz moarrr!
daballa100- hey bro im 15 year old just like you WITH THE EXACT SAME FUCKING STATS but ive read ALOT and this could be my chance to get some attention and + 1's on my posts!
pointeryan- uh cool man....... uh............ FUCK IT THAT WORKS FOR ME!
(http://www.threadbombing.com/data/media/2/cool_story_bro.gif)
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First of all, I agree with Dreyth, parallel or lower is best because you'll know what good depth is. That's why I like like full squats(personally, people are different), you don't have to judge depth if you hit max ROM every time. Half is cool if you are tall/lanky(long femurs/back), or you have a pre-existing injury that causes pain at deeper depths, like Adarqui's SI joint/hamstring tendon, or something like FAI.
oh yeah just wondering if my back cant maintain straight if i do full squats, i should avoid it right? still funny how although it rounded a little i felt no tension in my back when i went down too fast and went atg.
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Lmao, dude, J-dub, calm down man. All you seem to do is make posts hating on people. You assume that I have the same stats as him, and you say I'm 15, when I'm actually closer to 17(big difference in puberty). Even if I post my stats, you'll probably claim them to be "e-stats" or whatever unless I have a video. You can keep thinking what you want, but I could be asking you these questions. Who are you? What are your stats? How old are you? We both can't answer without a video up to prove it, but at least I'm helping someone. That is what matters. What are you doing for anybody by posting in this manner?
Also, if I wanted to increase my post count, I would make my posts much shorter(look at my longer responses a couple pages ago), and focus less time on one person. It wouldn't make sense for me to post in just this thread to buff up my posts.
You don't even have to read my posts/PointerRyan's. Just ignore it, like everybody else on the forum. I'll admit, this thread is getting kinda long, and most of these posts should be in PointerRyan's journal instead.
@PointerRyan I'll answer in your journal because of this ^^
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Lmao, dude, J-dub, calm down man. All you seem to do is make posts hating on people. You assume that I have the same stats as him, and you say I'm 15, when I'm actually closer to 17(big difference in puberty). Even if I post my stats, you'll probably claim them to be "e-stats" or whatever unless I have a video. You can keep thinking what you want, but I could be asking you these questions. Who are you? What are your stats? How old are you? We both can't answer without a video up to prove it, but at least I'm helping someone. That is what matters. What are you doing for anybody by posting in this manner?
Also, if I wanted to increase my post count, I would make my posts much shorter(look at my longer responses a couple pages ago), and focus less time on one person. It wouldn't make sense for me to post in just this thread to buff up my posts.
You don't even have to read my posts/PointerRyan's. Just ignore it, like everybody else on the forum. I'll admit, this thread is getting kinda long, and most of these posts should be in PointerRyan's journal instead.
@PointerRyan I'll answer in your journal because of this ^^
Yo, what up, I'm a HS sophomore baller from Michigan. That's pretty much as far as I'll go in terms of giving personal info.
So I've been researching about different training methods for basketball, vertical jump training, strength training etc. for a long time, but I've never seen a forum with so much good info before. I'm an aspiring S&C coach just to let y'all know.
I'm not gonna spend time posting stats and stuff, cuzz honestly, they suck (at best maybe like 25in. full approach vert. touching rim on a good day). I'm a weak son of a b****. I've read a lot about training, read stuff like the VJB, stuff from Defrancostraining, and some stuff by Jacob Hiller and Adam Linkwhatever and TONS of other coaches/trainers that are affiliates, cuz they spam like hell on my email. The latter 2 I've dropped from my resources, because I've never actually learned anything from them.
Anyways, yeah, that's me. Might or might not post too much on forums, but this place is pretty damn cool.
mY BAD dude i DIdnt reAlIze you had read dEfrancos, LINKENaugeR, HILLER, and TONS of others, and that you were 16 yrs old with a 25 inch rvj and a weak sOB, and no videos or pictures. That makes my last statements completely Irrelevant and I wish to retract my post in its entirety.
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Anybody can dig up information and find my first post on this forum from a year ago.
In the past I used to think people like Defranco, Hiller, Linkenauger, etc. were very knowledgeable and I read all of their stuff. I believe they still are, since they actually train high level athletes(defranco at least).
I now read articles/books from many other coaches/professors, so my knowledge is more diversified than "tnation" author's and vertical jump "experts." A lot of knowledge can be learned in one year.
My best vert since that post is 32 inches.
I'm pretty sure you're a troll, and you're wasting my time and your's by bringing my "reputation" down. I'm defending myself, but if you keep doing this, I'll just ignore you like every other troll.
Edit: WTF???!!! What is this crap?
http://www.adarq.org/forum/progress-journals-experimental-routines/j-dub%27s-journal/
Bench Press(Rest Pause): 3x8,4,2 @ 115lbs
-I am going to move up the weight next session.
move weight up if you want, but personally, I wouldn't move up the weight before you can hit 10 reps on your first set or 20 reps all together.
why did you delete your jounal AGAIN freshnikez, theanswer, jdub? thats like 3 x right after adarq already told you not to do it again?
hey bro, relax. I delete it because my significant other (boyfriend) gets jealous when these other guys comment to me. Yes im gay and i know that you guys gay bash so have fun but fuck you all. anyways, im tired of having these arguments over whether or not im "seeing" stuckintheair and why he is helping me. I will do what i like, its MY jounal lancests you bastard!
Id just like to point out that this journal has basically no progress in it, no updates other than excuses, of which there are more of than lifts, and this guy is pathetic and strongly resembles an avian creature that has not evolved from the prehistoric era and is unable to fly.
http://www.adarq.org/forum/progress-journals-experimental-routines/the-answer%27s-log/
^You asked me for a program by PM, in fact you asked everybody
http://www.adarq.org/forum/quitters-deserters/freshnikez%27s-journal/#top
^banned for asking to take down your journal, and being an overall Idiot
I'll just leave this here
You're not a troll, just plain weird man. I was kinda pissed off before, but I'm good now.
*sigh*
People these days.
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Anybody can dig up information and find my first post on this forum from a year ago.
In the past I used to think people like Defranco, Hiller, Linkenauger, etc. were very knowledgeable and I read all of their stuff. I believe they still are, since they actually train high level athletes(defranco at least).
I now read articles/books from many other coaches/professors, so my knowledge is more diversified than "tnation" author's and vertical jump "experts." A lot of knowledge can be learned in one year.
My best vert since that post is 32 inches.
I'm pretty sure you're a troll, and you're wasting my time and your's by bringing my "reputation" down. I'm defending myself, but if you keep doing this, I'll just ignore you like every other troll.
Edit: WTF???!!! What is this crap?
http://www.adarq.org/forum/progress-journals-experimental-routines/j-dub%27s-journal/
Bench Press(Rest Pause): 3x8,4,2 @ 115lbs
-I am going to move up the weight next session.
move weight up if you want, but personally, I wouldn't move up the weight before you can hit 10 reps on your first set or 20 reps all together.
why did you delete your jounal AGAIN freshnikez, theanswer, jdub? thats like 3 x right after adarq already told you not to do it again?
hey bro, relax. I delete it because my significant other (boyfriend) gets jealous when these other guys comment to me. Yes im gay and i know that you guys gay bash so have fun but fuck you all. anyways, im tired of having these arguments over whether or not im "seeing" stuckintheair and why he is helping me. I will do what i like, its MY jounal lancests you bastard!
Id just like to point out that this journal has basically no progress in it, no updates other than excuses, of which there are more of than lifts, and this guy is pathetic and strongly resembles an avian creature that has not evolved from the prehistoric era and is unable to fly.
http://www.adarq.org/forum/progress-journals-experimental-routines/the-answer%27s-log/
^You asked me for a program by PM, in fact you asked everybody
http://www.adarq.org/forum/quitters-deserters/freshnikez%27s-journal/#top
^banned for asking to take down your journal, and being an overall Idiot
I'll just leave this here
You're not a troll, just plain weird man. I was kinda pissed off before, but I'm good now.
*sigh*
People these days.
(http://i3.ytimg.com/i/6NhhPieVBOS13g_m4c6DNQ/1.jpg?v=86974e)
Youre a 16 year old beginner going around giving advice like youre Verkoshansky. You need to be answering less and asking more questions. Start posting some videos and pics if you want people to take you seriously, train for a while, then start giving out advice.
Im not doing anything to your "reputation", you dont have a reputation. Youre a little kid who just started training, who reads a lot and watches mobility wod's, nothing Ive said changes that, and that is your "reputation".