10231
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 20, 2010, 06:39:25 pm »
32, maybe 33 at the way outside? Really hard to tell. Will be easier once I can start jumping to a rim.
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10232
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 20, 2010, 05:44:53 pm »
Yesterday:
Warm up
usual
Work
DLRVJ x a bunch -- started out really crappy but then realized that I wasn't running up fast enough; I was kind of loping. Got higher once I started actually RUNNING up.
Bench 5x185, 3x195, 3x205
Pullups 3x4xbw+25
Cool down
stretch
Today:
Hat tournament (teams randomly assigned for the day). Absolutely perfect weather, fun people, low-key ultimate. We lost all our games but I don't care. It was great. But my right knee is super tight. God I'm injury prone.
Warm up
usual
Work
DLRVJ x a bunch -- started out really crappy but then realized that I wasn't running up fast enough; I was kind of loping. Got higher once I started actually RUNNING up.
Bench 5x185, 3x195, 3x205
Pullups 3x4xbw+25
Cool down
stretch
Today:
Hat tournament (teams randomly assigned for the day). Absolutely perfect weather, fun people, low-key ultimate. We lost all our games but I don't care. It was great. But my right knee is super tight. God I'm injury prone.
10233
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 19, 2010, 02:22:41 pm »
No workouts last two days. GF is on spring break and free during the week so I have made some decisions this week guided by, um, not my brain. Bad discipline. No use beating myself up about it, just gotta get back on the horse tonight and next week and so on.
Massage on Wednesday was amazing. It was all feet and my left shin. The dude kept talking about how many adhesions I have on my plantar flexors and being like, "I know why you hurt, man." And then he moved on to my shin and said, "I could play your tibials like a bass guitar." Even started counting out the adhesions along my shin and plantar. Lots. It hurt like a bitch but felt great after and I had more ROM (for a couple minutes, it faded eventually) in my left big toe than I've had in at least five or six years. Gonna go back next week for a proper PT evaluation and hopefully diagnosis of some kind, although the bone-on-bone all-cartilage-gone thing makes a lot of sense to me.
Last 5/3/1 bench workout tonight, gonna push it hard. One-day tournament tomorrow, weather's supposed to be awesome so I will enjoy the outdoors and try not to get sunburned and/or injured. Final 5/3/1 squat workout on Monday, indoor playoffs on Tuesday, then it's all workouts, all the time until club starts at the beginning of May.
Speaking of which, too much of my volume is still focused on strength stuff. I need to up the amount of work I devote to jumps and sprinting and reeeeeally cut back on weights. Which sucks, because I like lifting and am less discouraged by it than I am by jumps. But that's exactly the point. Now that it's light out after work, I think I can do jumps at a park near my gym and then do a really short full-body workout (like one top set for squats, one top set for bench, plus one LB assistance and one UB pull, plus core...maybe 30 mins tops).
Massage on Wednesday was amazing. It was all feet and my left shin. The dude kept talking about how many adhesions I have on my plantar flexors and being like, "I know why you hurt, man." And then he moved on to my shin and said, "I could play your tibials like a bass guitar." Even started counting out the adhesions along my shin and plantar. Lots. It hurt like a bitch but felt great after and I had more ROM (for a couple minutes, it faded eventually) in my left big toe than I've had in at least five or six years. Gonna go back next week for a proper PT evaluation and hopefully diagnosis of some kind, although the bone-on-bone all-cartilage-gone thing makes a lot of sense to me.
Last 5/3/1 bench workout tonight, gonna push it hard. One-day tournament tomorrow, weather's supposed to be awesome so I will enjoy the outdoors and try not to get sunburned and/or injured. Final 5/3/1 squat workout on Monday, indoor playoffs on Tuesday, then it's all workouts, all the time until club starts at the beginning of May.
Speaking of which, too much of my volume is still focused on strength stuff. I need to up the amount of work I devote to jumps and sprinting and reeeeeally cut back on weights. Which sucks, because I like lifting and am less discouraged by it than I am by jumps. But that's exactly the point. Now that it's light out after work, I think I can do jumps at a park near my gym and then do a really short full-body workout (like one top set for squats, one top set for bench, plus one LB assistance and one UB pull, plus core...maybe 30 mins tops).
10234
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 17, 2010, 08:25:57 am »
Last night, another double header. We lost the first game by one fucking point because several of my teammates, as I've said before, are fucking morons with a completely distorted sense of reality. We had like a nine-point lead with five minutes to go in the game and just started throwing shit away. AND we beat this team last week. The second game was against the best team in the league -- they're undefeated and blowing everyone out. We lost that game by I don't know how much but they said it was the closest anyone has come. Would have been good to go 1-1 for seeding purposes in the tournament next week, but what are you gonna do.
Also, this morning, the outside of my right knee feels super tight. My dumb ass has got to get better about the roller/trigger point stuff. Hopefully I can learn a thing or two in my massage today.
Finally, I'm kind of beating myself up right now because instead of coming straight home, eating, and going to sleep last night I met up with some people for dinner and then went to a bar. Spent too much money when I didn't need to and got to bed an hour and a half later than I should have. So I ended up getting ~5.5 hours of sleep because I had to get up early for work this morning. Not enough. Dumb.
Also, this morning, the outside of my right knee feels super tight. My dumb ass has got to get better about the roller/trigger point stuff. Hopefully I can learn a thing or two in my massage today.
Finally, I'm kind of beating myself up right now because instead of coming straight home, eating, and going to sleep last night I met up with some people for dinner and then went to a bar. Spent too much money when I didn't need to and got to bed an hour and a half later than I should have. So I ended up getting ~5.5 hours of sleep because I had to get up early for work this morning. Not enough. Dumb.
10235
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 15, 2010, 09:15:25 pm »
Only one decent thing to report about the workout today: bench press!
Warm up
jog x7mins
usual
pogos 3x5-8
stiff leg ankle hops x10
Work
SLRVJ xa bunch -- not so hot, or at least a couple of the jumps off my right foot were okay but left all sucked and most of right sucked
bench 3x175, 3s185, 7x195
chinups x10, 6 -- elbow and upper left arm fail
Cool down
stretch
Core
crunches x100
back extensions x60
According to the timinvermont one-rep max calculator, that's a one-rep max of 235 for the bench, or 20 pounds heavier than I've ever actually lifted. And my elbow was not having a happy day. Part of me thinks I should cut back on weight (i.e. intensity) for all exercises and focus on higher reps, get back to basics with technique and make sure my tendons and ligaments are up to speed with my musklez.
Warm up
jog x7mins
usual
pogos 3x5-8
stiff leg ankle hops x10
Work
SLRVJ xa bunch -- not so hot, or at least a couple of the jumps off my right foot were okay but left all sucked and most of right sucked
bench 3x175, 3s185, 7x195
chinups x10, 6 -- elbow and upper left arm fail
Cool down
stretch
Core
crunches x100
back extensions x60
According to the timinvermont one-rep max calculator, that's a one-rep max of 235 for the bench, or 20 pounds heavier than I've ever actually lifted. And my elbow was not having a happy day. Part of me thinks I should cut back on weight (i.e. intensity) for all exercises and focus on higher reps, get back to basics with technique and make sure my tendons and ligaments are up to speed with my musklez.
10236
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 15, 2010, 02:54:39 pm »
14 March 2010
Body measurements
Comparison with last measurements in January , when i was also ~1 month away from weight training:
Weight ( in the morning ) : ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )
Bodyfat estimation : ~17,5% ( -0% )
My natural built is skinny without muscle.
So now , like always when im away from weights , im shrinking!
You jump damn high for having 17.5%. My lack of jumping ability is well documented/explained on my log but if you're right about your bf estimate, I have a little more LBM and half as much fat as you (150#/33# vs 153#/17#) but my jumps are no better than yours and are actually probably an inch or so shorter.
No real point there, just sayin' good work. If you lean out a little while maintaining strength I bet you'd go through the roof.
10237
Tennis / Re: hitting a tennis ball
« on: March 15, 2010, 02:43:06 pm »what muscles/
All of them.
Quote
exercises are best for hitting a tennis ball harder on a serve and forehands and backhands.
Serves and forehands and backhands.
Quote
what would the set/rep ranges be?
Thousands and thousands and thousands.
10238
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 13, 2010, 02:31:56 pm »
Was in high spirits, lots of energy going into the gym today. But then I warmed up and did my jumps and it felt non-explosive as shit. No sprints as planned (or tournament today, for that matter) because of the rain. Just didn't feel explosive at all, even on the jump squats.
Warm up
usual
Work
SS x2
squat 3x265, 3x275, 4x285 -- I feel like these have regressed. Was definitely below parallel on each rep, for whatever that's worth.
step up 20x135, 20x155, 20x175 -- definitely gonna go with 175 at least in the future and raise the box. Too easy.
core circuit x3
Cool down
stretch
Warm up
usual
Work
SS x2
- KB swing x5x32kilos
- DLRVJ x5,4
squat 3x265, 3x275, 4x285 -- I feel like these have regressed. Was definitely below parallel on each rep, for whatever that's worth.
step up 20x135, 20x155, 20x175 -- definitely gonna go with 175 at least in the future and raise the box. Too easy.
core circuit x3
- MB OH throw x10x14
- Pallof press x20x60
Cool down
stretch
10239
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 13, 2010, 12:24:16 pm »
Occurred to me today that it could be the fact that my toes were in a weird position for years while I fenced, especially the left one.
10240
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 12, 2010, 09:22:58 pm »
Given that I had no workout yesterday, I figured I'd go get one in tonight.
Warm up
usual
Work
jog @ easy pace x5mins
row @easy-to-moderate pace x10 mins
jog @easy pace x18mins
core circuit x3
Cool down
stretch
Also, I figured out what's wrong with my toes. I mean, I have a name for it now. Hallux limitus. Basically my big toes have been super stiff ever since at least high school. Not sure why but it sucks, I can't do lunges or anything without shoes on and even then I have to land on the point of the shoe. I'm sure it changes my gait and how much push I can get off my toes at the end of a stride or jump. The left one hurts sometimes when I walk. And apparently it can get worse and become arthritis and even require surgery eventually. Definitely gonna bring that up with the massage therapist next week. And maybe start thinking about a podiatrist visit.
Warm up
usual
Work
jog @ easy pace x5mins
row @easy-to-moderate pace x10 mins
jog @easy pace x18mins
core circuit x3
- MB OH slam x10x14# ball
- hyper x5
- Pallof press x20x60# (10 ea side)
Cool down
stretch
Also, I figured out what's wrong with my toes. I mean, I have a name for it now. Hallux limitus. Basically my big toes have been super stiff ever since at least high school. Not sure why but it sucks, I can't do lunges or anything without shoes on and even then I have to land on the point of the shoe. I'm sure it changes my gait and how much push I can get off my toes at the end of a stride or jump. The left one hurts sometimes when I walk. And apparently it can get worse and become arthritis and even require surgery eventually. Definitely gonna bring that up with the massage therapist next week. And maybe start thinking about a podiatrist visit.
10241
Pics, Videos, & Links / In case anyone thinks ultimate players are never athletic
« on: March 12, 2010, 05:34:50 pm »
This is a famous video in the ultimate community (and Beau is a famous player). Skip to about 32 seconds in. http://www.youtube.com/watch?v=Kst2yrNJolY.
Never gonna do that, I don't think. But he's an inspiration to us more grounded players.
Never gonna do that, I don't think. But he's an inspiration to us more grounded players.
10243
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 11, 2010, 10:23:11 pm »
I don't know, I guess I'll find out next week. Today, instead of working out, I got drunk with coworkers. Good night everybody.
10244
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 11, 2010, 03:35:04 pm »
Knees felt janky in the morning but no pain or soreness now, so that's good. Plus the DOMS is finally gone from my calves/soleus. Still undecided whether I'll play ultimate or hit the gym tonight. Leaning gym so I can get some LISS cardio and make up for the core work I skipped yesterday. And foam roll.
Also I scheduled a massage for next week. Place seems super legit: http://www.pthands-on.com/. Gonna ask about my toe, trigger-point and ART in particular. And my lack of foot flexibility. Here's to having kick-ass health insurance that will pay for that shit without even a prescription from a doctor. I might not make bank working for a nonprofit, but I sure do have good benefits.
Also I scheduled a massage for next week
. Place seems super legit: http://www.pthands-on.com/. Gonna ask about my toe, trigger-point and ART in particular. And my lack of foot flexibility. Here's to having kick-ass health insurance that will pay for that shit without even a prescription from a doctor. I might not make bank working for a nonprofit, but I sure do have good benefits.
10245
Peer Reviewed Studies Discussion / Re: Boxing
« on: March 11, 2010, 09:18:30 am »
where is this one from:
x. Weight cycling of athletes and subsequent weight gain in middleage.
Quote
OBJECTIVE: To study the effects of repeated cycles of weight loss and regain as young adults on long-term weight development. DESIGN: A follow-up study with questionnaires in 1985, 1995 and 2001. SETTING: Finland.Subjects:A national cohort of 1838 male elite athletes who had represented Finland in major international sport competitions in 1920-1965, including 370 men engaged in sports in which weight-related performance classes are associated with weight cycling (boxers, weight lifters and wrestlers; further called as weight cyclers), and 834 matched control men with no athletic background. OUTCOME MEASURE: Weight change since the age of 20 years, body mass index (BMI) and prevalence of obesity and overweight. RESULTS: The weight cyclers gained 5.2 BMI units from age 20 years to their maximum mean weight, which was at age 58.7 years. Corresponding figures for the controls were 4.2 BMI units at 58.5 years and for other athletes 3.3 BMI units at age 62.5 years. The proportion of obese (BMI> or =30 kg/m(2)) subjects was greatest among the weight cyclers both in 1985 and 1995. In 2001, the weight cyclers were more often obese than other athletes, but did not differ from the controls. The odds ratio for the weight cyclers to be obese compared to other athletes in 1985 was 3.18 (95% confidence intervals 2.09-4.83), and compared to the controls 2.0 (1.35-2.96). The enhanced weight gain of the weight cyclers was not accounted for by present health habits (smoking, alcohol use, use of high-fat milk or physical activity) or weight at age 20 years. CONCLUSIONS: Repeated cycles of weight loss and regain appear to enhance subsequent weight gain and may predispose to obesity. Chronic dieting with weight cycling may be harmful for permanent weight control.
UPDATE: Never mind. Found it.
x. Weight cycling of athletes and subsequent weight gain in middleage.
Quote
OBJECTIVE: To study the effects of repeated cycles of weight loss and regain as young adults on long-term weight development. DESIGN: A follow-up study with questionnaires in 1985, 1995 and 2001. SETTING: Finland.Subjects:A national cohort of 1838 male elite athletes who had represented Finland in major international sport competitions in 1920-1965, including 370 men engaged in sports in which weight-related performance classes are associated with weight cycling (boxers, weight lifters and wrestlers; further called as weight cyclers), and 834 matched control men with no athletic background. OUTCOME MEASURE: Weight change since the age of 20 years, body mass index (BMI) and prevalence of obesity and overweight. RESULTS: The weight cyclers gained 5.2 BMI units from age 20 years to their maximum mean weight, which was at age 58.7 years. Corresponding figures for the controls were 4.2 BMI units at 58.5 years and for other athletes 3.3 BMI units at age 62.5 years. The proportion of obese (BMI> or =30 kg/m(2)) subjects was greatest among the weight cyclers both in 1985 and 1995. In 2001, the weight cyclers were more often obese than other athletes, but did not differ from the controls. The odds ratio for the weight cyclers to be obese compared to other athletes in 1985 was 3.18 (95% confidence intervals 2.09-4.83), and compared to the controls 2.0 (1.35-2.96). The enhanced weight gain of the weight cyclers was not accounted for by present health habits (smoking, alcohol use, use of high-fat milk or physical activity) or weight at age 20 years. CONCLUSIONS: Repeated cycles of weight loss and regain appear to enhance subsequent weight gain and may predispose to obesity. Chronic dieting with weight cycling may be harmful for permanent weight control.
UPDATE: Never mind. Found it.