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Messages - LBSS

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2896
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 05, 2017, 11:18:16 am »
- run 4.01 km in 19:17
janky run. normal route cut off because they'd shut down all access on the main road to the cricket ground. odd. someone important must have been planning to go that way in the next few minutes. self-important, i mean. the most popular politician in the country barely has guards. i ran into him the other week while getting groceries. anyway. work went late again tonight and i'm tired so i didn't want to go super long. i'm also frustrated so i turned around and just picked up the pace. ended up going reasonably hard for the first 2.75 km and then shut it down. splits were 4:49, 4:27, 4:37 (with 0.25km slow), 5:17. first three are quick for the road.

humbling to realize what 4:00 feels like to me right now. i touched sub-4:00 a couple of times when i was going down hill and consciously running. 19:59 5k is a long way off. patience.

- stretch

2897
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2017, 10:54:35 pm »
welp, lost a couple days. slept like shit on sunday night so allowed myself to sleep in a little yesterday -- no run. thought i'd just go after work. ended up working on a proposal until 12:30 AM. was too tired to get to sleep quickly last night -- hate that feeling -- so slept in this morning as well.

run or bust tonight. may do a longer one to partly make up for lost time.

2898
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 04, 2017, 01:56:56 pm »
simple explanation: your arms have mass. holding them in front of yourself shifts your center of gravity forward, which makes it easier to balance as you squat. the more mobile your hips and ankles, the easier it is to squat without sitting back.

2899
Introduce Yourself / Re: Hello... again
« on: December 04, 2017, 07:34:57 am »
welcome. first, the adarq.org standard heuristic for required jump height to dunk is 128" (i.e. full normal hand length over the rim). that'd put you right at 41" to dunk, assuming 0.5" shoe height.

you're pretty strong and plenty lean to start with, and you have a respectable RVJ and very respectable SVJ already. i'm a little taller and a little less t-rex than you (5'11", 7'6" reach), but otherwise seemingly similar. i floundered around for years not making much progress, until discovering that the key really is to grease the groove: get as efficient as you possibly can at a specific jump approach.

using a weight vest was extremely helpful for peaking, and some other things maybe also helped -- e.g. DL bounds for max distance, jump squats -- but basically the T0ddday method (search the site) plus low-volume squatting were the foundation for me toward the end. my final numbers were 170 pounds bodyweight, ~10% bf, 350-360 squat, 37-38" RVJ, 32-33" SVJ. the biggest gains came from growing the gap between SVJ and RVJ by honing technique.

2900
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 02, 2017, 08:56:33 am »
- run 8km in 39:00

- walk x 500m

- stretch

distance PR for the second workout in a row. will drop back down to 6 km for the next run. these longer runs are starting to bug my knees a bit. distance seems to be the main factor. def gotta get new shoes when i'm home for the holidays, i'm running in my ancient mizuno wave mushas. still very comfortable and light and stuff but i think for longer runs it's time to invest in a new pair.

2901
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2017, 03:01:27 am »
need to get yourself on that write up for next year.

2902
800m+ Running and/or Conditioning / Re: About Running Form.... right or wrong
« on: December 01, 2017, 12:37:01 am »
she's six. six year olds still don't have all their gross motor skills developed. relax. you should probably not "coach" her AT ALL. let her play, clamber on things, make up obstacle courses, play catch, play around with a basketball, play soccer, do whatever. worry about form muuuuuuuuuuuuuuuuuuuuuuuch later.

2903
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 30, 2017, 01:28:12 am »
RIP #25

2904
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 30, 2017, 01:26:58 am »
fwiw the most effective use of the vest for me was in peaking, to wear it around all day for a week, including workouts, and into warm ups on the day i wanted to peak. then take it off and jump. best jumps came under those conditions.

2905
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 29, 2017, 10:55:08 pm »
- run 7.54 km in 36:51

- stretch

distance PR. first 5+ km on track and then from track to home is downhill so pace was 4:54 despite again deliberately not pushing. both knees a little achey, especially right. no run tomorrow but may go for a hike in the hills because it's a holiday. mawlid al-nabi mubarak, seifullaah and any other muslims on here. speaking of which, where's dreyth?

EDIT: also, total for the seven-day stretch from saturday-friday is now 28.9 km, which means i've met the process goal of building up to 25 km per week before christmas.

2906
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 29, 2017, 08:09:59 am »
Quote from: Mutumbo000 on November 29, 2017, 04:03:48 am
Quote from: LBSS on November 29, 2017, 12:35:56 am
https://www.goodtherapy.com.au/

therapy is good. if i lived in a place with good therapists (or any therapists), i would be in therapy.

She was the one throwing bottles and chairs at me!!!

The chair I threw into the ceiling was in retaliation.

therapy is for everyone. that wasn't meant only for you. my best friend and his then-gf were having issues a few years ago - not violent ones like you're talking about but still seriously challenging their relationship - and they decided to go to therapy together. it saved their relationship and now they're happily married and still, less frequently, going to therapy just to check in.

2907
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 29, 2017, 12:35:56 am »
https://www.goodtherapy.com.au/

therapy is good. if i lived in a place with good therapists (or any therapists), i would be in therapy.

2908
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 28, 2017, 11:37:15 pm »
morning

- run 6.14 km in 31:48
5:10 pace the result of deliberately keeping it slow and relaxed given that this was less than 12 hours after last night's intervals.

- stretch

need to start bumping up daily mileage now. body feels good.

2909
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 28, 2017, 11:34:24 pm »
^^^much wisdom

2910
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 28, 2017, 10:08:02 am »
scoob that video is some inspiring shit. keep getting after it. like jumperer said, looking smooth.

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