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Messages - LBSS

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10261
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

10262
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.

10263
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?

10264
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.

10265
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.

10266
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.

10267
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.

10268
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.

10269
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!

10270
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

10271
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.

10272
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

10273
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

10274
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

10275
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: May 28, 2010, 11:35:52 am »
Word. So comparatively low-volume DLRVJs (three or four step approach), just to practice the movement, plus DJs and then REA squats and jump squats, alternating. See how it works for a couple of months and then adjust from there. Schedule will change once summer league ends, anyway.

Sunday would roughly be:

Warm up
mobility/calisthenics
sprints x 200-250 total yards
DLRVJ x 15-30 total reps (alternate with sprints; if they feel good, do more, if they feel sluggish, do fewer)
walk to gym
DJ ~2x10
REA squat ~4x3
squat (heavy) 5-6 total reps
BSS/step up (light) 20-25 total reps
jump rope x10-15 mins (start simple and add complexity as I get less shitty at it)
stretch

Monday would roughly be:

warm up
mobility
shoulder prehab
bench 3x5 OR press 3x5
rows 3x5-8 OR weighted pullups 3x5
jump rope x15-20 mins
stretch

If the Thursday game is at 7, the workout would roughly be:

warm up
sprints x100-200 total yards
DLRVJ x10-15 total reps
DJ 3x5
rest
game
stretch

If the Thursday game is at 8:30, I can usually make it to the gym beforehand, so the workout would roughly be:

warm up
DLRVJ x15-30 total reps
DJ 3x5
jump squat ~4x3
light stretch
rest/travel to game/eat something
game
stretch

Tuesday's still just the game. Wednesday and Friday are still full rest or really light cardio days (like a long walk or easy jog), with one being a real full rest. We may end up doing team runs on Wednesdays. Saturday is still just practice. Of course, life gets in the way but, given my tendency to jump all over the place, the most important thing is to try to be as consistent as possible and just stick with the plan. In case you couldn't tell I like making plans, I just have a hard time sticking to them sometimes. I wonder how it was just my brother and not me that got diagnosed with ADD when we were little  ;)

Also, just found out that all our games this summer will be on turf fields. High five!

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