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Messages - LBSS

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10111
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 09, 2010, 12:28:20 am »
Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U

Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0

Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo

Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM

Thoughts would be appreciated.

10112
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 08, 2010, 11:07:24 pm »
Damn, getting to be a lot of journals on here. Today:

Warm up
kind of quick cause I got to the gym before anyone was using the court and I wanted to take advantage

Work
DLRVJ from 3+ steps, not so great. Need more practice on a rim. 3 step approaches were better than run-ups.
low-box ankle hops 2x10
jump squat 2x3x95
squat 5x265 -- felt way better than last time
superset x3 of pullups x5 and pushups x20

Cool down
stretch
foam roll

10113
Introduce Yourself / Re: Nutrition for gettin' RIPPED
« on: June 08, 2010, 11:02:05 pm »
http://www.bodyrecomposition.com

http://forums.lylemcdonald.com

http://www.alanaragon.com

The end.

10114
Baseball / Re: Bryce Harper
« on: June 08, 2010, 01:35:57 pm »
Quote from: nba8340 on June 08, 2010, 10:41:15 am
crazy, why forego high school and go that college though?

To play against competition closer to his level. You can't get better if you're a shark in a garden pond full of goldfish. See: all American soccer "stars" before the current crop of Howard, Altidore, Dempsey, etc. An international-level American player would be wasting his time on a college team or in the MLS (ahem, Donovan, ahem) because he'd be too far superior to everyone else. Same reason someone like John Wall has no business playing in college. What's the point?

10115
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 07, 2010, 08:45:09 pm »
Quote from: adarqui on June 07, 2010, 08:36:25 pm
nice man sounds fun, if you light yourself on fire though make sure a fire extinguisher is nearby and you record it in high def.



lol.

It was too nice out to go to the gym today. Just a perfect evening. So I ran instead. Easy pace, little more than 4 miles, bout half an hour. Now I'm going to hydrate, stretch and foam roll. And eat.

10116
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 07, 2010, 06:23:49 pm »
Just got my club tournament calendar for the rest of the year:

June 26: One-day round-robin with DC area teams (8 of 'em). Informal, kind of just to see where everyone is at.

July 31-August 1: Full tournament in eastern Maryland. Still pretty informal but some teams from around the mid-Atlantic.

August 28-29: Chesapeake Open. Serious tournament, teams from all over the country. Seattle, Bay Area, Boston, Texas, Chicago, Montana, Atlanta, etc. We will get annihilated by a lot of the teams here but it's a good test.

September ??-?? (probably 18-19): Capitol Sectionals. I will light myself on fire if we don't make it out of our section (top X number of teams advance from Sectionals to Regionals; X varies from year to year). In fact, we should finish second or third in this tournament at worst. Our section was LOADED at the top last year but two of the top teams (including last year's national champs*) aren't gonna be there this year so it's a bit more open.

October ??-?? (probably 9-10): Mid-Atlantic Regionals. Goal is to place well (top 5), or, if we get decimated by injuries like last year, say fuck it, drink a lot and heckle teams we don't like. We're not good enough to make Nationals but that's not the point of the team, so no big deal. And if we catch fire and somehow beat teams that are built to easily handle fun-oriented teams like mine, well, we'll need new shorts and plane tickets.

Basically, one tournament a month between now and October. That's pretty good, not as many as I was expecting which means more useful training time. Tournaments are draining and always require at least a couple of days of pure recovery.

*Highlights of my season last year were two sick plays I made in our quick defeat to these guys at Sectionals. I'm an okay player and make good plays from time to time. But it feels so much better to do it against the best competition, even if you're getting blown out in the game.

10117
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 07, 2010, 05:53:34 pm »
Quote from: adarqui on June 04, 2010, 09:39:00 pm
Quote from: Natho on June 04, 2010, 07:53:55 pm
Hey darq, im gonna start foamrolling my IT again (havnt in like 3 months), i found an old piece of pvc pipe with 3.5" diametre. would this suffice? im using now so........i cut it to about 23" long and just gonna keep foamrolling that left IT Band today.............

ya that would work very good.. gonna be painful ! :)

Wrap a towel around it and duct tape it in place.

10118
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 07, 2010, 10:12:41 am »
Quote from: adarqui on June 07, 2010, 02:17:44 am

what the fuck? that could should have been tarred and feathered.
Nah, it was awesome. The president is a giant douche bag and it's not like he got hurt. A+ for the lucha libre guy.

10119
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 07, 2010, 12:28:59 am »
Just got back from my brother's college graduation. He went to art school. Some craaaaazy kids up there. Instead of cap and gown, some guy my brother knows dressed up as a lucha libre wrestler. FUll on, serious costume, nothing half-assed about it. During the point when all the kids were getting their diplomas, instead of shaking the president's hand as he walked across the stage, this guy tackled him. Literally took the president down in front of hundreds of people.

Didn't really exercise much, ate some awesome food, drank a lot. Good weekend.

10120
Futbol (soccer) / World Cup
« on: June 03, 2010, 03:13:27 pm »
Is in 8 days.

USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA!

Aaaaaaaaaaaaaaaaaaand, I've lost my voice. Just found out they're gonna be showing the USA-England game on a giant screen in a park near my house. Oh hell yes. Quick sip of water aaaaaand....

USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA! USA!

10121
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 02, 2010, 09:08:03 pm »
Slowly starting to pick things up. Soleuses (solei?) were a bit sore from yesterday.

warm up

work
low box ankle hops 2x10
two-step VJ x16, varying amounts of rest 10-60s
depth jump 2x5
jump squat 2x3x95
squat 5x265 -- sucked, will stick at this weight next time around to get form back in line. It wasn't even that heavy my form was just awful

cool down
stretch
foam roll

10122
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 01, 2010, 11:31:41 pm »
It's a high school athletic field, so they only keep the lights on as long as someone or other has it booked (and pays for it). Tuesday nights (and Thursdays, I think) it's a local rugby club team that finishes practice around 8. Other nights there are adult-league soccer games and the lights are on longer.

EDIT: It's super convenient and really nice (turf), so I'm not in a hurry to find someplace else to do the tempos. If I'm ever out of work too late to run there, I can just do an easy fartlek or something.

10123
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 01, 2010, 09:28:18 pm »
Hot as shit again today. Plus a long day at work. Still, energy was great and it took them cutting the lights at the field where I do tempo runs for me to stop. Coincidentally, the timing was awesome and they cut the lights just at the end of what I'd planned to do (like 20 seconds after I finished).

warm up
jog x.5mi
butt kickers, high knees, shuffles, carioca

work
2x5x100m @16-18s pace -- felt awesome, nice and easy

cool down
jog x.5mi
strech

10124
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: May 31, 2010, 05:20:42 pm »
Took it niiiice and easy again today, then went to the pool :)

warm up
mobility
shoulder prehab

bench x5x155
BOR x8x135
JR 30/30 x6

stretch
foam roll

10125
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: May 30, 2010, 01:13:52 pm »
Yesterday kept it really low volume. Still trying to get back in shape and considering that I've definitely made a couple of stupid pushing-the-weight-too-fast mistakes in the past, taking it slow now seems like a good idea.

Warm up

sprints x5x10m superset x2 with
DLRVJ x5
depth jump x10
squat x5x255
BSS x10x80
JR 30/30 x5mins

stretch
foam roll x10mins

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