EPTYeah, you just get used to when you read his posts for a while
Sick overhead press though!
TL Health and Fitness Initiative 2012 - Page 264
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mordek
United States12704 Posts
Yeah, you just get used to when you read his posts for a while Sick overhead press though! | ||
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mordek
United States12704 Posts
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FFGenerations
7088 Posts
ohp 45kg 7-4-4-4-4-3 ish . was menna go 7-7-7 but something was obviously in fail mode . actually thinking about it, chinups are basically upsidedown overhead presses so maybe yesterdays chinups screwed it power clean 60kg 15 reps. spent like 1 or more hours trying to work on it (few 50kg, 55kg, and many fails at 60kg). i figured out that breathing OUT at setup is much better than taking a deep breath in. im still wondering why i cant lift it when i put 2x20kg plates on , even when raising it from the floor by standing it on plates. i can lift it when its made up of smaller plates (and i stand it on 2 plates for height) like 85% of the time but when i put it as 2x20kg plates (and an inch or 2 lower) i can lift it like 10% of the time -_- either that 1-2 inch height difference or psychologically fucked <- done some pullups yesterday like 1-2-3-2-1-2-3-2-1-1-1 , gym was too fuckin busy and my triceps were still sore so i done that and bailed. tomorrow i will go do my squats, couldnt be fucked after cleans today, there was no rack free and id already been there like 2 hours or something, not that im tired (actually i am now lol) /rant | ||
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phyre112
United States3090 Posts
On July 13 2012 05:49 mordek wrote: So on the recommendation of an acquaintance through my ultimate league I started a program called Air Alert. I'm in the first week but decided to look up some reviews before I commit 16 weeks. Looks like its way too high on the volume (which I suspected) and results in a lot of injuries. Came across verticaljumping.com and read through the free guide. Overall sounded really solid in terms of advice and information. I'm not going to pay for the program but I liked what the guy had to say, very practical and sound. Anyways thought I'd share. Pretty much I'm going to add in a lot more jumping and continue the squat/deadlift/power cleans I've been working on. A bigger vert has been something I've always wanted but haven't really focused or programmed for. Any suggestions? Plyometrics are the way to go for a bigger vertical leap IF you have the strength to support them. 1.5x bw squat and 2x bw dead minimum iirc, is recommended before starting by people who know what they're doing. Plyometrics are very high impact, and if your body doesn't have the strength to effectively "cushion" your joints, to pull against the tendons that are goign to be whipping around and shit, you're going to have an injury. These programs actually aren't "too high volume" - that's like saying Smolov is too high volume for squats. It's just that you have to be part of the target audience (someone who has enough of a base, and is willing to commit) and you have to be willing to put other things aside. For example - don't do this in addition to your ultimate practice. If you don't have that strength base, you'll probably get better returns on your vert from doing more squats, front squats, and power cleans. | ||
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Deadeight
United Kingdom1629 Posts
On July 13 2012 05:58 FFGenerations wrote: today... ohp 45kg 7-4-4-4-4-3 ish . was menna go 7-7-7 but something was obviously in fail mode . actually thinking about it, chinups are basically upsidedown overhead presses so maybe yesterdays chinups screwed it power clean 60kg 15 reps. spent like 1 or more hours trying to work on it (few 50kg, 55kg, and many fails at 60kg). i figured out that breathing OUT at setup is much better than taking a deep breath in. im still wondering why i cant lift it when i put 2x20kg plates on , even when raising it from the floor by standing it on plates. i can lift it when its made up of smaller plates (and i stand it on 2 plates for height) like 85% of the time but when i put it as 2x20kg plates (and an inch or 2 lower) i can lift it like 10% of the time -_- either that 1-2 inch height difference or psychologically fucked <- done some pullups yesterday like 1-2-3-2-1-2-3-2-1-1-1 , gym was too fuckin busy and my triceps were still sore so i done that and bailed. tomorrow i will go do my squats, couldnt be fucked after cleans today, there was no rack free and id already been there like 2 hours or something, not that im tired (actually i am now lol) /rant Chins probably shouldn't affect your OHP like that, I personally superset my OHP sets with chins. They kind of just use all the antagonistic muscles to the main OHP movers. Probably just one of those days, when I have them it's normally with OHP too. | ||
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shawster
Canada2485 Posts
On July 13 2012 08:52 phyre112 wrote: Plyometrics are the way to go for a bigger vertical leap IF you have the strength to support them. 1.5x bw squat and 2x bw dead minimum iirc, is recommended before starting by people who know what they're doing. Plyometrics are very high impact, and if your body doesn't have the strength to effectively "cushion" your joints, to pull against the tendons that are goign to be whipping around and shit, you're going to have an injury. These programs actually aren't "too high volume" - that's like saying Smolov is too high volume for squats. It's just that you have to be part of the target audience (someone who has enough of a base, and is willing to commit) and you have to be willing to put other things aside. For example - don't do this in addition to your ultimate practice. If you don't have that strength base, you'll probably get better returns on your vert from doing more squats, front squats, and power cleans. interesting thing to note is that i gained 30 pounds so far during strength training and my vertical went up a couple of inches. anyways once i start squatting again and get it to around 240ish and my dlift to about 300x5 ima start vertical jump training. i have around 4 months before bball season starts. | ||
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infinity21
Canada6683 Posts
On July 13 2012 08:58 Deadeight wrote: Chins probably shouldn't affect your OHP like that, I personally superset my OHP sets with chins. They kind of just use all the antagonistic muscles to the main OHP movers. Probably just one of those days, when I have them it's normally with OHP too. It will still have some impact if you are quite under-recovered. I notice that after heavy bench days, I have trouble pulling my max on chin-ups because my pecs are too sore. | ||
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Malinor
Germany4719 Posts
 Besides that, I am ready to kill my quadriceps. WTF is wrong with you, all that nice physical- and electronic therapy and you still hurt me  . Don't you wanna squat and deadlift with me again??? | ||
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infinity21
Canada6683 Posts
On July 13 2012 09:22 Malinor wrote: Managed 5x5 for Chin-Ups (with neutral grip, no good straight bar at my gym -.-) for the first time today, 110kg bw. That felt pretty nice. I guess in about a month or two I can start with weighted chin-up progression Besides that, I am ready to kill my quadriceps. WTF is wrong with you, all that nice physical- and electronic therapy and you still hurt me . Don't you wanna squat and deadlift with me again??? Damn, you pull as much as I do except you can do 4 more sets than me! | ||
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decafchicken
United States19932 Posts
FS - 275 295 315 335 355; triples @ 285, 295, 305, 315, 2x5 @ 185 Snatch - 115, 135, 155, 185, 205, 225, 235x, 235, 245, 255, 265, 275 (no idea how i hit those last two) CJ - 115, 165, 205, 225, 255, 275, 295 | ||
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mordek
United States12704 Posts
On July 13 2012 08:52 phyre112 wrote: Plyometrics are the way to go for a bigger vertical leap IF you have the strength to support them. 1.5x bw squat and 2x bw dead minimum iirc, is recommended before starting by people who know what they're doing. Plyometrics are very high impact, and if your body doesn't have the strength to effectively "cushion" your joints, to pull against the tendons that are goign to be whipping around and shit, you're going to have an injury. These programs actually aren't "too high volume" - that's like saying Smolov is too high volume for squats. It's just that you have to be part of the target audience (someone who has enough of a base, and is willing to commit) and you have to be willing to put other things aside. For example - don't do this in addition to your ultimate practice. If you don't have that strength base, you'll probably get better returns on your vert from doing more squats, front squats, and power cleans. Well my squat is already there and my deadlift was getting close before my SI joint. I don't know if Smolov is a good analogy though... By like week ten your doing jumping variations for over an hour 3x a week. As you said I'd have to stop other things like volleyball and ultimate so I won't be doing the program. I just don't think my legs will be able to recover in a day's rest... I might just do half of the sets though or something. | ||
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Velocirapture
United States983 Posts
Lift Old (lbs) New (lbs) Delta (lbs) Military Press 150 175 25 Deadlift 205 285 80 Bench Press 205 250 45 Squat 225 265 40 Pretty awesome progress for 4 weeks if I do say so myself. I think my dead progress is in part strength and in part I improved my form a lot. I dont know if this is repeatable but ill sure as hell try. | ||
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phyre112
United States3090 Posts
Read that again, yes, it's typed properly. This hip thing is apparently a bigger deal than I thought. It doesn't ever hurt badly - it's a little sore after certain things, but never really painful. I just can't seem to make my body put any force through it. My deadlifts are impossible to get off the ground, but once I get over the first two inches they feel completely normal. My squat doesn't feel heavy at all, I just can't make myself "turn around" in the motion, no matter where I stop. Front squats on the other hand felt great, so I guess I'll do those for a while? After front squats the whole area felt warm, loose and I had this overall sense that it was "healing" so I guess I'll do those for a while. PR'd on incline bench, and on Dips, but that was expected because I missed my OHP and close grip bench on monday. Really ought to see a chiro or something to get this checked out before I waste the entire summer making no progress on lifting. Really ought to start going to the gym in the morning before work, so I'm not as rushed for time as well, and I REALLY REALLY ought to call these olympic lifting coaches now that I have my voice back from that damn strep. So many things being put off, so many excuses being made. I hate it =( | ||
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decafchicken
United States19932 Posts
wtf is wrong with your hip? SI joint? | ||
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phyre112
United States3090 Posts
On July 13 2012 12:24 decafchicken wrote: phyre less posting that you should be phoning coaches and more actually phoning coaches kthx. otherwise i will beat your ass in new york! wtf is wrong with your hip? SI joint? Don't know. Whatever it is, it's been going on for two weeks. Some days it feels like the hip, some days it feels like the low back... no amount of stretching, foam rolling, or rest seems to be helping it. I can't pop it back in place like I did last time my SI joint slipped. I'm out of ideas, which is why I need to get to a chiro. | ||
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JingleHell
United States11308 Posts
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shawster
Canada2485 Posts
On July 13 2012 11:30 Velocirapture wrote: Re-tested my one rep maxes. Lift Old (lbs) New (lbs) Delta (lbs) Military Press 150 175 25 Deadlift 205 285 80 Bench Press 205 250 45 Squat 225 265 40 Pretty awesome progress for 4 weeks if I do say so myself. I think my dead progress is in part strength and in part I improved my form a lot. I dont know if this is repeatable but ill sure as hell try. wow you've got a crazy strong upper body compared to lower lol 250 bench 285 deadlift holy | ||
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infinity21
Canada6683 Posts
On July 13 2012 11:30 Velocirapture wrote: Re-tested my one rep maxes. Lift Old (lbs) New (lbs) Delta (lbs) Military Press 150 175 25 Deadlift 205 285 80 Bench Press 205 250 45 Squat 225 265 40 Pretty awesome progress for 4 weeks if I do say so myself. I think my dead progress is in part strength and in part I improved my form a lot. I dont know if this is repeatable but ill sure as hell try. How do you put on 45lb on your bench in 4 weeks? Teach me your ways Height/weight? | ||
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Osmoses
Sweden5302 Posts
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FFGenerations
7088 Posts
just go as soon as you wake up and hit the off button on computer before 10/11pm | ||
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