4081
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2016, 11:03:46 am »
i can do a (lot of) full pistol(s) and i am good at crossfit and bad at performance. 
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4082
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 22, 2016, 06:54:32 pm »I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha. They look nice and I'll give them a try.
lol. i've been doing them as partials, to a box. gonna decrease the box height over time.
4083
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2016, 01:20:09 pm »That gym's hilarious! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!
fixt
4084
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2016, 11:01:17 am »
robotrip + squats = profit
4085
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 22, 2016, 09:57:12 am »
sucks. but on the bright side you can dedicate more energy to calisthenics for a while.
4086
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 22, 2016, 08:46:32 am »
MORNING
SORENESS: traps a little
ACHES/INJURIES: right knee pulling a little on scorpions
MENTAL STATE: good
Warm up:
- KB swings
- scorpions
- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei
- leg swings
- dorsiflexion work
Strength/prehab/activation:
- pistol x 10,10
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10/leg
Strength:
- prone leg raise x 10,10
- glute kickback x 10,10/leg
- leg raise x 20,20,20,20
Cool down:
- stretch quads, hamstrings, hip flexors
- high foot BSS x 20/leg
EVENING
WEIGHT: 186.6 (170.8 -- okay then)
SORENESS: none
ACHES/INJURIES: left hip a little, right knee, right toe
MENTAL STATE: good
- warm up
Strength:
- paused speed squat 245 x 5,5
- DB push press 50s x 10,10
- glute thrust
it was late, decided to skip these so i could get through more of the workout. trunk strength plus jumps are the priority.
- deficit DL 245 x 5,5
- decline crunch +18 x 8,8,8
whoops, should have used 30. was wondering why these felt easier.
Jumps:
- one-step RVJ x 10,10
- DLRVJ x 5,5,5,5,5
tough, right toe and knee bugging a little and after the first couple sets none of these was very high
- skater jump x 20,20
right knee bugging a little
- multi jump x 10,10
- bound-bound-jump
- depth jump
gym closed
SORENESS: traps a little
ACHES/INJURIES: right knee pulling a little on scorpions
MENTAL STATE: good
Warm up:
- KB swings
- scorpions
- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei
- leg swings
- dorsiflexion work
Strength/prehab/activation:
- pistol x 10,10
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10/leg
Strength:
- prone leg raise x 10,10
- glute kickback x 10,10/leg
- leg raise x 20,20,20,20
Cool down:
- stretch quads, hamstrings, hip flexors
- high foot BSS x 20/leg
EVENING
WEIGHT: 186.6 (170.8 -- okay then)
SORENESS: none
ACHES/INJURIES: left hip a little, right knee, right toe
MENTAL STATE: good
- warm up
Strength:
- paused speed squat 245 x 5,5
- DB push press 50s x 10,10
it was late, decided to skip these so i could get through more of the workout. trunk strength plus jumps are the priority.
- deficit DL 245 x 5,5
- decline crunch +18 x 8,8,8
whoops, should have used 30. was wondering why these felt easier.
Jumps:
- one-step RVJ x 10,10
- DLRVJ x 5,5,5,5,5
tough, right toe and knee bugging a little and after the first couple sets none of these was very high
- skater jump x 20,20
right knee bugging a little
- multi jump x 10,10
gym closed
4087
Progress Journals & Experimental Routines / Re: FP's log
« on: February 20, 2016, 07:33:07 pm »
fuck yeah let's do it. although in the block i'm on at the moment i'm gonna get worse before i get better. but yes.
stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?
stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?
4088
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2016, 06:16:14 pm »
WEIGHT: 186.2 (172.0 -- guess i was carrying a lot of water the other day)
SORENESS: none
ACHES/INJURIES: a little congested
MENTAL STATE: good
- warm up
Lifting:
- paused speed squat 235 x 5,5
- glute thrust 235 x 15,15
- DB push press 50s x 10,8+2
- deficit DL 235 x 5,5
- kroc row 65 x 20/side
- decline sit up +30 x 8,8,(8 )
last set concentrics were bar-in-front
Jumping:
- plant leg MB throws for height @12 x 5
have vid, will post
- skater jumps x 20,20
- multiple jumps x 10,10
first set messy, second better
- bound-bound-jump x 3,3,3,3,3
- depth jump @14" x 3,3,3,3,3
- one-step RVJ x 10,10
legs toast, could barely get rim on these even after taking the vest off
- DLRVJ x 5,5,5,5,5
vest back on but legs absolutely toast, called it a workout.
3 HOURS LATER
Warm up:
- KB swings
- scorpions
- foam roll hips, quads, hams
- leg swings
forgot
- dorsiflexion work
Strength/prehab/activation:
- pistols with slow eccentric x 10,10
- shrimp squats x 10,10/leg
- glute bridge x 20
Jumps:
- SL jumps x 10,10/leg
- suitcase KB jumps x 8,8,8
submax on these
- one-step RVJ x 3,3,3
these, too
Strength:
- prone leg raises x 10,10
- prone kickbacks x 10,10
- hollow leg raises x 20,20,20,20
Cool down:
- stretch hip flexors, quads, hamstrings, calves
- high-foot BSS x 20/leg
SORENESS: none
ACHES/INJURIES: a little congested
MENTAL STATE: good
- warm up
Lifting:
- paused speed squat 235 x 5,5
- glute thrust 235 x 15,15
- DB push press 50s x 10,8+2
- deficit DL 235 x 5,5
- kroc row 65 x 20/side
- decline sit up +30 x 8,8,(8 )
last set concentrics were bar-in-front
Jumping:
- plant leg MB throws for height @12 x 5
have vid, will post
- skater jumps x 20,20
- multiple jumps x 10,10
first set messy, second better
- bound-bound-jump x 3,3,3,3,3
- depth jump @14" x 3,3,3,3,3
- one-step RVJ x 10
legs toast, could barely get rim on these even after taking the vest off
- DLRVJ x 5,
vest back on but legs absolutely toast, called it a workout.
3 HOURS LATER
Warm up:
- KB swings
- scorpions
- foam roll hips, quads, hams
forgot
- dorsiflexion work
Strength/prehab/activation:
- pistols with slow eccentric x 10,10
- shrimp squats x 10,10/leg
- glute bridge x 20
Jumps:
- SL jumps x 10,10/leg
- suitcase KB jumps x 8,8,8
submax on these
- one-step RVJ x 3,3,3
these, too
Strength:
- prone leg raises x 10,10
- prone kickbacks x 10,10
- hollow leg raises x 20,20,20,20
Cool down:
- stretch hip flexors, quads, hamstrings, calves
- high-foot BSS x 20/leg
4089
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 20, 2016, 06:11:47 pm »
4090
Injury, Prehab, & Rehab talk for the brittlebros / Re: How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 12:51:27 pm »4091
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2016, 12:47:25 pm »
trunk strength means core strength, yeah. as far as exercises, i'm basically going to do a lot of leg raises and decline sit ups.
main p-chain exercises are BB hip thrusts and deficit DLs on lifting days, and prone leg raises and kickbacks almost every day.
main p-chain exercises are BB hip thrusts and deficit DLs on lifting days, and prone leg raises and kickbacks almost every day.
4092
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: February 19, 2016, 04:00:01 pm »
yosemite is definitely a bucket-list place. never been.
4093
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2016, 02:34:12 pm »
thanks undoubtable. you need a nickname btw. doubty, maybe. billy. shut up, it's friday,
not gonna put up the whole schedule but basically it's a training-camp-style approach, with workouts nearly every day and some two-a-days. priorities are improving trunk strength and doing lots and lots and lots of jumps.
- every day: prehab/activation, jumps, trunk/hip strength, stretching
- 3-4x/week: lifting focus on speed squats and p-chain, lots of jumping
- 2x/week (but lowest priority): various sprint variations
i'm also going to cut a bit of weight/fat, targeting 169 and 30" waist again.
not gonna put up the whole schedule but basically it's a training-camp-style approach, with workouts nearly every day and some two-a-days. priorities are improving trunk strength and doing lots and lots and lots of jumps.
- every day: prehab/activation, jumps, trunk/hip strength, stretching
- 3-4x/week: lifting focus on speed squats and p-chain, lots of jumping
- 2x/week (but lowest priority): various sprint variations
i'm also going to cut a bit of weight/fat, targeting 169 and 30" waist again.
4094
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 18, 2016, 10:53:11 pm »
^^^will answer soon
WEIGHT: 176.8 (175.2 -- fatty fatty bo batty)
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good
Warm up:
- KB swings and snatches
- scorpions
- foam roll hips, quads, ITB, calves
- leg swings
- dorsiflexion work
Strength/Prehab/Activation:
- pistol x 10,10/leg
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10
- suitcase KB jump squat @35 x 8,8,8
- one-step RVJ x 3,3,3
Strength:
- prone leg raise x 10,10
- prone glute kickback x 10,10/leg
- leg lower (7DVJC style) x 20,20,20,20
- stretch
- high foot split squat x 20/leg
WEIGHT: 176.8 (175.2 -- fatty fatty bo batty)
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good
Warm up:
- KB swings and snatches
- scorpions
- foam roll hips, quads, ITB, calves
- leg swings
- dorsiflexion work
Strength/Prehab/Activation:
- pistol x 10,10/leg
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10
- suitcase KB jump squat @35 x 8,8,8
- one-step RVJ x 3,3,3
Strength:
- prone leg raise x 10,10
- prone glute kickback x 10,10/leg
- leg lower (7DVJC style) x 20,20,20,20
- stretch
- high foot split squat x 20/leg
4095
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 17, 2016, 09:24:54 pm »
SO BEGINS T0DDDAY BLOCK PART 2.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- work out with dad x 45 mins: BSS + DB OHP + DB SL RDL + Palloff press + pull ups
Lifting:
- paused speed squat 225 x 5,5
-2x10 push press
had already done DB OHP
- glute thrust 225 x 15,15
most comfortable glute thrusts ever, good
- deficit DL 225 x 5,5
low back felt it but no pain
- decline sit up x 10,8,8,
Jumping:
- MB OH toss for height x 10
- skater jumps x 20,20
- other jumps
ran out of time at the gym
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- work out with dad x 45 mins: BSS + DB OHP + DB SL RDL + Palloff press + pull ups
Lifting:
- paused speed squat 225 x 5,5
-
had already done DB OHP
- glute thrust 225 x 15,15
most comfortable glute thrusts ever, good
- deficit DL 225 x 5,5
low back felt it but no pain
- decline sit up x 10,8,8,
Jumping:
- MB OH toss for height x 10
- skater jumps x 20,20
ran out of time at the gym