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On July 30 2011 12:08 eshlow wrote:Show nested quote +On July 30 2011 12:00 Malinor wrote:I don't think Crossfit games are a place to look for good technique... most of the stuff with free weights is just an endurance test. I still like to watch it very much, it definitely is a fun event (although the whole crossfit attitude still remains kind of strange to me). But I still prefer MLG, stop hating DimSum  Definitely not good technique especially at the end
Oh, you mean I'm not supposed to fall onto my knees before I stand up at the start of my clean? Guys, I've been doing it wrong for so long and you didn't tell me =(. Should have posted a form check vid sooner.
also, @Dimsum (and all the other BW elitists here) there's a Boxer vs Yellow SC2 show match scheduled for next friday (august 5th). Should be good fun if you're not completely exhausted of this match/rivalry =p. http://www.teamliquid.net/forum/viewmessage.php?topic_id=248590
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Gotta love the reactions people give when they see something surprising, it's just so honest. Today I had to use the washroom before starting my last bench press set and there was 55 loaded on each side of the bar. The best part of that was my small girlfriend who was spotting me had nothing to do so she just sat on the bench to wait. When I came back, I walked behind the bench and said out loud "okay you ready?" I'm not sure if there wasn't anyone nearby who didn't look.
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On July 30 2011 03:25 eshlow wrote:Show nested quote +On July 29 2011 15:18 jjhchsc2 wrote:ahhhh back to basketball season- Do any of you guys train your 50/100m sprints? is it still like any strength training where you would do a sprint 3x5/5x5? do weighted sprints increase your speed or is it just unecessary? My vertical jump (where you just jump straight up into the air) gone from 42cm to 52 cm and back down to 47cm by yesterday. it increased coz i lost abit of weight and i was doing alot of running/basketball and i am now looking to increase it again. i have found this site http://www.sport-fitness-advisor.com/plyometricexercises.html and found it pretty useful. seem good? Are there any benefits of doing any of the excercises 1 legged? except for the fact that it is harder? Are there any other calisthenics/simple weight training to increase my vertical jump as well? Read Kelly Baggett's stuff http://www.higher-faster-sports.com/
wow alot of interesting articles. i will be sure to read them.
thanks.
On July 29 2011 17:37 phyre112 wrote:Show nested quote +On July 29 2011 15:18 jjhchsc2 wrote:ahhhh back to basketball season- Do any of you guys train your 50/100m sprints? is it still like any strength training where you would do a sprint 3x5/5x5? do weighted sprints increase your speed or is it just unecessary? My vertical jump (where you just jump straight up into the air) gone from 42cm to 52 cm and back down to 47cm by yesterday. it increased coz i lost abit of weight and i was doing alot of running/basketball and i am now looking to increase it again. i have found this site http://www.sport-fitness-advisor.com/plyometricexercises.html and found it pretty useful. seem good? Are there any benefits of doing any of the excercises 1 legged? except for the fact that it is harder? Are there any other calisthenics/simple weight training to increase my vertical jump as well? For sprinting volume, 3x5 or 5x5 would be terrible. Look into "High Intensity Interval Training" - Basically you sprint all out for a period of time, then either rest or jog for a period of time, then sprint again. If you've already got the cardio down to run through an entire basketball game, this should be the main thing you need to do to improve. Weighted sprints are only going to lead to injury. I'm not entirely sure how you would "weight" them - carrying a dumbbell? Strapping heavy things to your wrist/ankles? Either way, don't bother. Plyometrics are helpful, if you've already got strength behind them - especially when it comes to things like vertical jump. These types of things might be useful for changing directions, but if jumping is what you're worried about, look elsewhere. First, Squat heavy. Second, Power clean (or even better, full clean) heavy. The squat is a Huge strength movement, involving the majority of muscles in the body, especially the lower body and core. The power clean (and the full clean) are an explosive movement, that when properly executed take a large portion of that strength, and put it to use very quickly. You can mess around with all the running, the box jumps, the one legged jump squats, whatever.... and they'll give you some results, but anyone who's got a great vertical leap also has a big squat. There's just no better way to develop the leg strength. Get on a strength program like SS - perhaps modified to only work out 2 days a week if you're doing a lot of basketball in between, and you will see an improvement in your basketball, in more areas than just your jump. Some plyometrics are worth doing - and you can add those in eventually, but unless you're already strong, they're not the best way to get where you want to go.
thanks for saving me the injury hahaha and the HIIT stuff looks really fun and time effecient to do.
I currently dont have access to a gym currently because of school (in korea it's very strict about having to just pure study) i went to the gym abit before because of holiday/break.
in the meantime i will just try to do some weightless squats and practice my jump technique/squat technique. hmmmmmmm is there anything else?
Do you need a coach for the power clean? looks abit dangerous/scary haha
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On July 30 2011 15:48 jjhchsc2 wrote:Show nested quote +On July 30 2011 03:25 eshlow wrote:On July 29 2011 15:18 jjhchsc2 wrote:ahhhh back to basketball season- Do any of you guys train your 50/100m sprints? is it still like any strength training where you would do a sprint 3x5/5x5? do weighted sprints increase your speed or is it just unecessary? My vertical jump (where you just jump straight up into the air) gone from 42cm to 52 cm and back down to 47cm by yesterday. it increased coz i lost abit of weight and i was doing alot of running/basketball and i am now looking to increase it again. i have found this site http://www.sport-fitness-advisor.com/plyometricexercises.html and found it pretty useful. seem good? Are there any benefits of doing any of the excercises 1 legged? except for the fact that it is harder? Are there any other calisthenics/simple weight training to increase my vertical jump as well? Read Kelly Baggett's stuff http://www.higher-faster-sports.com/ wow alot of interesting articles. i will be sure to read them. thanks. Show nested quote +On July 29 2011 17:37 phyre112 wrote:On July 29 2011 15:18 jjhchsc2 wrote:ahhhh back to basketball season- Do any of you guys train your 50/100m sprints? is it still like any strength training where you would do a sprint 3x5/5x5? do weighted sprints increase your speed or is it just unecessary? My vertical jump (where you just jump straight up into the air) gone from 42cm to 52 cm and back down to 47cm by yesterday. it increased coz i lost abit of weight and i was doing alot of running/basketball and i am now looking to increase it again. i have found this site http://www.sport-fitness-advisor.com/plyometricexercises.html and found it pretty useful. seem good? Are there any benefits of doing any of the excercises 1 legged? except for the fact that it is harder? Are there any other calisthenics/simple weight training to increase my vertical jump as well? For sprinting volume, 3x5 or 5x5 would be terrible. Look into "High Intensity Interval Training" - Basically you sprint all out for a period of time, then either rest or jog for a period of time, then sprint again. If you've already got the cardio down to run through an entire basketball game, this should be the main thing you need to do to improve. Weighted sprints are only going to lead to injury. I'm not entirely sure how you would "weight" them - carrying a dumbbell? Strapping heavy things to your wrist/ankles? Either way, don't bother. Plyometrics are helpful, if you've already got strength behind them - especially when it comes to things like vertical jump. These types of things might be useful for changing directions, but if jumping is what you're worried about, look elsewhere. First, Squat heavy. Second, Power clean (or even better, full clean) heavy. The squat is a Huge strength movement, involving the majority of muscles in the body, especially the lower body and core. The power clean (and the full clean) are an explosive movement, that when properly executed take a large portion of that strength, and put it to use very quickly. You can mess around with all the running, the box jumps, the one legged jump squats, whatever.... and they'll give you some results, but anyone who's got a great vertical leap also has a big squat. There's just no better way to develop the leg strength. Get on a strength program like SS - perhaps modified to only work out 2 days a week if you're doing a lot of basketball in between, and you will see an improvement in your basketball, in more areas than just your jump. Some plyometrics are worth doing - and you can add those in eventually, but unless you're already strong, they're not the best way to get where you want to go. thanks for saving me the injury hahaha and the HIIT stuff looks really fun and time effecient to do. I currently dont have access to a gym currently because of school (in korea it's very strict about having to just pure study) i went to the gym abit before because of holiday/break. in the meantime i will just try to do some weightless squats and practice my jump technique/squat technique. hmmmmmmm is there anything else? Do you need a coach for the power clean? looks abit dangerous/scary haha
Power Cleans can always be helped by having a coach, but it's not at all necessary. There's been various sources for form linked through this thread, and there are more through the internet. Read up, watch some videos, then get out and try it. Take some videos of yourself, critique them, and then post them up here so that we can all give you tips as well, and you should be good.
If you want to do squats without weight, try a progression towards one legged squats - just doing free standing ones is going to be too easy to provide any strength gain.
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On July 30 2011 15:26 MeShiet wrote:
Gotta love the reactions people give when they see something surprising, it's just so honest. Today I had to use the washroom before starting my last bench press set and there was 55 loaded on each side of the bar. The best part of that was my small girlfriend who was spotting me had nothing to do so she just sat on the bench to wait. When I came back, I walked behind the bench and said out loud "okay you ready?" I'm not sure if there wasn't anyone nearby who didn't look.
Trolling your gym, well done :D
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Forgot gym is closed at 13:00 so had to search for nearby gyms and then it didn't have a squat rack but only a smith machine zzzz. Note to self: This is the first and only workout you will miss in 2011.
Also MeShiet, that's so cool. I never understood how hot strong women were but the thought of the integrity of your penis being in her hands during the lovemaking is pretty hawt.
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Omg I missed the Crossfit games 
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On July 30 2011 15:48 jjhchsc2 wrote:Show nested quote +On July 30 2011 03:25 eshlow wrote:On July 29 2011 15:18 jjhchsc2 wrote:ahhhh back to basketball season- Do any of you guys train your 50/100m sprints? is it still like any strength training where you would do a sprint 3x5/5x5? do weighted sprints increase your speed or is it just unecessary? My vertical jump (where you just jump straight up into the air) gone from 42cm to 52 cm and back down to 47cm by yesterday. it increased coz i lost abit of weight and i was doing alot of running/basketball and i am now looking to increase it again. i have found this site http://www.sport-fitness-advisor.com/plyometricexercises.html and found it pretty useful. seem good? Are there any benefits of doing any of the excercises 1 legged? except for the fact that it is harder? Are there any other calisthenics/simple weight training to increase my vertical jump as well? Read Kelly Baggett's stuff http://www.higher-faster-sports.com/ wow alot of interesting articles. i will be sure to read them. thanks. Show nested quote +On July 29 2011 17:37 phyre112 wrote:On July 29 2011 15:18 jjhchsc2 wrote:ahhhh back to basketball season- Do any of you guys train your 50/100m sprints? is it still like any strength training where you would do a sprint 3x5/5x5? do weighted sprints increase your speed or is it just unecessary? My vertical jump (where you just jump straight up into the air) gone from 42cm to 52 cm and back down to 47cm by yesterday. it increased coz i lost abit of weight and i was doing alot of running/basketball and i am now looking to increase it again. i have found this site http://www.sport-fitness-advisor.com/plyometricexercises.html and found it pretty useful. seem good? Are there any benefits of doing any of the excercises 1 legged? except for the fact that it is harder? Are there any other calisthenics/simple weight training to increase my vertical jump as well? For sprinting volume, 3x5 or 5x5 would be terrible. Look into "High Intensity Interval Training" - Basically you sprint all out for a period of time, then either rest or jog for a period of time, then sprint again. If you've already got the cardio down to run through an entire basketball game, this should be the main thing you need to do to improve. Weighted sprints are only going to lead to injury. I'm not entirely sure how you would "weight" them - carrying a dumbbell? Strapping heavy things to your wrist/ankles? Either way, don't bother. Plyometrics are helpful, if you've already got strength behind them - especially when it comes to things like vertical jump. These types of things might be useful for changing directions, but if jumping is what you're worried about, look elsewhere. First, Squat heavy. Second, Power clean (or even better, full clean) heavy. The squat is a Huge strength movement, involving the majority of muscles in the body, especially the lower body and core. The power clean (and the full clean) are an explosive movement, that when properly executed take a large portion of that strength, and put it to use very quickly. You can mess around with all the running, the box jumps, the one legged jump squats, whatever.... and they'll give you some results, but anyone who's got a great vertical leap also has a big squat. There's just no better way to develop the leg strength. Get on a strength program like SS - perhaps modified to only work out 2 days a week if you're doing a lot of basketball in between, and you will see an improvement in your basketball, in more areas than just your jump. Some plyometrics are worth doing - and you can add those in eventually, but unless you're already strong, they're not the best way to get where you want to go. thanks for saving me the injury hahaha and the HIIT stuff looks really fun and time effecient to do. I currently dont have access to a gym currently because of school (in korea it's very strict about having to just pure study) i went to the gym abit before because of holiday/break. in the meantime i will just try to do some weightless squats and practice my jump technique/squat technique. hmmmmmmm is there anything else? Do you need a coach for the power clean? looks abit dangerous/scary haha
Before you do anything, read Kelly Baggett's stuff.
Also, would not recommend plyometrics unless your lifts are already good (e.g. 2x bodyweight squat/dl).
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Could not lift yesterday. Solving stuff and fixing upcoming work orders.
Need to stop lacking and start doing.
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Good workout today.
Did Deadlifts
12xBar
10x60
5x80
5x100
5x110
5x90
5x110 is new PR.
Last rep wasn't really easy, but i still think i can do more.
Felt like:
![[image loading]](http://28.media.tumblr.com/tumblr_ldp4tzPUVf1qb9a2wo1_500.png)
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This current job is killing me. Can't wait til it's done. Holy shit I'm never again doing a 2 hour commute each way no matter how desperate I am for work LoL. I pay more in gas money and tolls than anything else. Plus I have NO TIME for anything. Also my car's AC broke a while ago so this past week has been completely fucked when I have to drive in 105 F heat.
Also, I'm obviously in no shape to lift right now since I am running on 5-6 hrs sleep and the rest of my waking time is filled with driving and working. I just want to squaaaaat.
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so the gym im using , the racks are all super slim, like you put your hands on the outside of the rack rather than the inside when you bench.
they also all have this thin but tall rubber padding where you rack on the rack,, which makes everything bounce when u put it down
so the otther day someone had left 20kg on each side of a barbell on bench rack in 15kg and 5kg weights. i went to one side and pulled off the 5kg.
because of the tiny width of the rack, the bar just pivoted at 100kph and flew through the air, smashing into the side of a wall and tearing a big gash
luckily they didnt charge me but even more luckilly no one was standing there, could have fucking killed them
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^Wow that sounds dangerous O.o Power cage ftw!
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Squat: 190kg x 5 PR
Press: 82,5kg x 4
Power Clean: 85kg 2-miss-1-2-2-3
DB-Rows: 32,5kg 10-10-10
Pretty disastrous workout. Everything hurts ,everything was heavy, it just wasn't pretty. But at least I pushed through. Power Cleans after Press beat my shoulders up so badly, I don't know if I can continue this. And I need to rest more before heavy days.
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thedeadhaji
39489 Posts
weighed in yesterday at 164lbs.
Can now officially Squat 2x BW
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Malinor: sounds like the high volume is catching up with you...
Been lazy with the eating so the deadlifting was not as good as I liked. Worked up to a heavy single of 210kg.
Did some bb rows, 70kg x 5-5-5-5-5 and an all out set of 9 pullups.
Need to bring my upper back up, it is by far the weakest link in my deadlift.
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Played some bball the other day then hit up 5x45, 55 pullups, and 5x45, 90, 115, 115 dips
If I get my sleep in order (10pm every night) I'm hoping I can make a run on my PRs again within the next couple months.
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wow my parents bought this: http://www.drfuhrman.com/pbs/default.aspx
This guy is a joke.
Also my dad is going in for his 2nd triple bypass surgery on monday. His first surgery was in January. Dunno what happened, but I will try to get my dad to stop eating grains after the surgery.
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Ehh. Accidentally squatted 85kg today instead of 95kg. All the 10kg plates were being used so I was like. "Oh I'll just takes the 10's I've got on off and put some 15s on." Such a rookie error.
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Jesus fuck I need to stop drinking. Day 3 of my bender, but it hurts so good~
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EPT
