Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 90794 times)

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adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #195 on: December 08, 2019, 01:33:17 am »
+1
damn you lost 40 lb in 6 mo? keeping it off still?

gj! :headbang: :goodjobbro:

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #196 on: December 10, 2019, 02:32:56 am »
+1
i cannot do heavy full paused back squats anymore.... due to weight loss, structural slight change, and loss of padding from the groove on upper back.

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

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

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



<a href="http://www.youtube.com/watch?v=b2jmZyptN64" target="_blank">http://www.youtube.com/watch?v=b2jmZyptN64</a>
« Last Edit: December 10, 2019, 02:52:35 am by CoolColJ »

seifullaah73

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #197 on: December 10, 2019, 04:36:37 pm »
+1
^Interesting thanks. also what do u guys do when the front squat bar rests on your collar bone shit hurts....


12/9

FS 275 x 1 = PINNED!

225 X 3, 1

185 X 3, 1, 1

135 X 3, 5

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

It shouldn't be resting on your collar bone, when you lift your elbows up, the front lats they stick out and majority of the bar should be on that taking most of the slack off the collar bone.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #198 on: December 10, 2019, 06:11:51 pm »
+3
^ front delts you mean :)

High elbows and inwards

can always wrap a towel around the bar
« Last Edit: December 11, 2019, 12:45:25 am by CoolColJ »

seifullaah73

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #199 on: December 13, 2019, 04:50:21 am »
+1
^ front delts you mean :)

High elbows and inwards

can always wrap a towel around the bar

Oops. Yes that's what I meant
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #200 on: December 17, 2019, 07:03:29 am »
+1
Another option for high bar squats, Manta Ray squat attachment, but TBH you could just wrap a towel around the bar and get the same effect, with the bar sitting higher on the body


adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #201 on: December 23, 2019, 12:12:57 am »
+1
nice nice. lookin sm00v.

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

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

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

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

pc!

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



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

body seems to respond kinda fast to putting some extra meat up there when it's got a bar on it a few times per week. tho i have nothing to back that up :ninja: :ninja: :ninja:

adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #202 on: December 23, 2019, 10:17:55 pm »
+1
So i have been lifting sometimes right after strenuous cardio.

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

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

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

pc!

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #203 on: February 11, 2020, 04:49:54 am »
+1
time to hammer the soft tissue work, speaking from experience

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #204 on: February 12, 2020, 02:49:57 am »
0
time to hammer the soft tissue work, speaking from experience

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

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

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

if you don't want to do this stuff, then it's time to scale back

Mutumbo000

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #205 on: February 18, 2020, 07:23:57 am »
0
Recent-

135 x 5, 8

225 x 3, 5

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

shoulder work with standing db

What's your bodyweight now?
"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: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #206 on: April 06, 2020, 12:24:35 am »
+3
I'm considering going vegetarian. A over 95% plant based diet....

nice do it!

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

eventually it feels great.

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

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

green lyfe! :ninja: :ninja: :ninja:

LBSS

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #207 on: April 19, 2020, 04:16:14 am »
+1
About to go out for a run. Hopefully it's impossible to catch the coronavirus passing by someone walking their dog. I think just 2-3 seconds passings by someone is okay.

same, otherwise i'm screwed.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #208 on: May 04, 2020, 03:20:54 am »
+1
damn dude, sorry to hear you're in such tough straits.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #209 on: May 08, 2020, 03:54:49 am »
+1
Wow as soon as I stop taking MSM supplement, my knee after just 3-4 days started aching again....

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

see vids in thread

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

at age 49, with damaged knees, I am doing sissy squats pain free after bball and jumps!