Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - LBSS

Pages: 1 ... 673 674 [675] 676 677 ... 682
10111
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 08, 2010, 10:23:48 pm »
Well, the rest of last week was a bust because of getting completely drained at work and then getting trapped in Baltimore during yet another epic snowfall. I'm starting to think that my going to Baltimore increases the chances of getting 20+" of snow. In this case it was 26" (officially, seemed like way more in places), good for the largest two-day snowfall in Baltimore history. Got back to DC tonight and went to the gym for the DL workout, was feeling great and then just sucked it up on DLs. Lower back fatigue was rapid. Then the gym was closing, so I just cut my losses and peaced out. Weak :(

Warm up
usual
RVJs ~30-31"

Work
DL 5x270, 5x290, 3x310 aaaand... fuck it.

Cool down
stretch

10112
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 03, 2010, 10:00:17 pm »
Warm up
bike @easy pace x10mins
usual

Work
Bench 5x160, 5x170, 8x180
superset x3
  • paused box jumps x5
  • pull ups x7
core circuit

Cool down
bike @easy pace x5mins
stretch

Shins hurt. Otherwise this was good.

10113
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 10:37:02 pm »
Thanks man. What's an REA squat? Workout tonight consisted of two hours of indoor ultimate. My hamstrings and glutes were sore already from the SLRDLs but my whole legs are gonna be dead tomorrow, I predict. Still, it was good to shake out the rust a little and run around. Might postpone the next workout until Thursday to give some recovery time.

10114
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 03:19:05 pm »
@ both of you guys:

My RFD/explosiveness is garbage, as you've both pointed out. I think Andrew's right: I got some sweet gains in strength from SS (vag: my squat is 320, thankyouverymuch) but definitely got stuck in a rut and mixing things up should be good. I'm going to try 5/3/1 for five or six weeks (one full cycle plus deload), retest and then try a couple of weeks of singles, per Andrew's suggestion. Then test again. Then probably switch to maintenance on the strength part and start working more heavily on sprinting and plyo-type activities, as well as conditioning, because by then it'll be the beginning of April and the ultimate season will be just around the bend.

The paused box jumps and depth jumps are meant to improve RFD and explosiveness/reactivity. Just to be clear, Andrew, you're suggesting that I add jump squats or some similar overloaded explosive movement (suggestions?) before heavy lower leg days, or before upper body days? I wasn't quite clear on what/when you were suggesting with those.

Thanks for the feedback.

Oh, one more thing, actually: The great thing I've discovered in my first two 5/3/1 workouts is that they're SO MUCH FASTER than SS. When you're doing a full warm-up and heavy sets across for two lifts, plus warm up and cool down, that shit takes forever, drains you and doesn't leave much time for anything else. With the new setup I can do core stuff, RFD stuff, etc. without spending 2+ hours in the gym.

10115
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 01, 2010, 10:20:43 pm »
Warm up
usual
was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards

Work
Squat 5x240, 5x260, 8x270
superset x3
  • inverted row (rings) x10
  • SLRDL x16 (8 each leg)x80
core circuit x3 (low back was feeling it after SLRDL's, so scrapped hypers)

Cool down
stretch
shoot hoops xsuck

10116
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 30, 2010, 02:17:18 am »
Warm up

Work
OHP 5x100, 5x105, 7x110
superset of:
  • inverted rows 3x10x25#
  • paused box jumps 3x5
core circuit x3 (Russian twist, plank, OH med ball wall throws, hypers)

Cool down
stretch

10117
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 29, 2010, 03:35:41 pm »
First workout of "5/3/1 PLUS" is today. That is what I am calling my new plan. The plus is because at the end of every warm-up, I will do 6-10 maximum-effort RVJs. And because, as assistance exercises on upper body days (OHP and bench) I will do depth jumps and paused box jumps (squat to a box, sit down, then jump onto a higher box from the dead stop), to help work on my very poor explosiveness. The PBJs may eventually be done with a weight vest, but I'll start with bw only.

In other news, I'm procrastinating like a motherfucker and need to get back to work  ;D

10118
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 27, 2010, 01:47:22 pm »
Quote from: vag on January 26, 2010, 02:55:37 pm

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\


Haha feel better man. Ginger ale, toast, and sleep.

10119
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 26, 2010, 09:32:17 pm »
Weird day. They still hadn't brought the vertimax back from the other branch, so I borrowed a dude's bike, rode over nice and easy, warmed up, tested, then rode back to test DL. VJ was a big disappointment. DL was okay. Hit my target but no further. BW was 170 on the nose post workout.

VJ 26.2, 27.6, 26.2

DL ... 360 365

10120
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 24, 2010, 03:44:32 pm »
Testing today. Vert mat is at the other branch of my gym. Coming back tomorrow. So...incomplete test. Will do DL and VJ on Tuesday.

Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Hit my targets in both, so that's cool. I feel like I could bench more but there's something up with my form cause my left elbow just isn't feeling it.

10121
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 22, 2010, 03:13:41 pm »
Quote from: adarqui on January 22, 2010, 02:14:14 am
Quote
shoot hoops x~30mins...wow. Could not make a damn thing.

hah sux


haha yup. it was embarrassing. at least the other people on the court were crosstards and were too focused on being hardcore and flipping the tires and such to notice much. i don't know what was happening i would hit like three buckets in a row and then miss six. and not even kind of miss...really miss. whatever.

10122
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 21, 2010, 08:03:18 pm »
Especially lazy today.

Warm up
shoot hoops x~30mins...wow. Could not make a damn thing.

Work (if you could call it that)
squat 3x5x245

Cool down
stretch
shoot some more hoops

10123
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 21, 2010, 05:49:53 pm »
After deload week (1RM testing on Sunday!) thinking about a switch to 5/3/1. Will go back to Starting Strength probably next winter, if frisbee season goes well and I'm not hurt. Either way, I want to add in some (3-6) max-effort RVJs or SVJs before each workout after the warm-up, depending on space constraints, i.e. if anyone's using the court, SVJs; if court is free, RVJs. Plus box jumps or paused box jumps as assistance exercises on the bench/OHP days. Off days I need to start making sure I stretch and foam roll and stuff and do some light cardio just to get the blood flowing and aid recovery.

10124
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 19, 2010, 09:57:32 pm »
Knees peachy today. Deload is nice. DL still feels meh. Discovered and started reading "Trigger Point Therapy Workbook." Sick book.

Warm up
jog @easy pace x9mins
usual but with more purpose than usual; finally found a routine I like. Actually here it is:
JR x30s
reverse lunge x20
scap pull ups
v roll-ups
bird dogs
PVC OHP squats
PVC dislocates
JR x30s

Work
squat 3x5x225
bench 3x5x135
DL 5x275

Cool down
stretch

10125
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 18, 2010, 04:13:28 pm »
Workout today

Run @easy pace x30mins, ~3.4 miles

Core circuit x2
Russian twist x20
bird dog x20 (10 each side)

Stretch

Foam roll

Knees felt awesome during the run but are protesting a little bit right now.

Pages: 1 ... 673 674 [675] 676 677 ... 682