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Messages - LBSS

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4261
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 31, 2015, 04:26:19 pm »
WEIGHT: 187.8 (173.6)
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- kneeling MB toss x 10

- MB toss x 5

- DL bound x 4,4,4

- SVJ x 5,5

- backboard touch x 10,10,10
ugly, only first set was unbroken.

- SL SVJ x 5/leg

- drop step x 3/plant

- T0ddday method DLRVJ x 12
5 at two steps, 5 at four steps. nothing over 32. still getting used to it.

- SLRVJ x 5/leg

- stretch

4262
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 30, 2015, 05:49:02 pm »
thanks t0ddday really helpful on both counts. i was being extra tentative on the bounds because of the vest, but i let loose a bit more today on the DLs and went farther. also my knee was not bothering me at all today. interesting point about "jumping" the MB toss. will try the kneeling variant next time (i.e. tomorrow).

WEIGHT: 189.8 (174.4)
SORENESS: none
ACHES/INJURIES: right peroneal near ankle but went away after warm up
MENTAL STATE: good

- warm up

- MB toss x 10
inconsistent, was throwing them a little to one side. best throw was better than yesterday. will modify tomorrow based on t0ddday's feedback above.

- DL bound x 4,4,4,4,4
felt good, all-out next time.

- squat 315 x 1,1,1,1,1

- cable hip thrust 110 x 15; 130 x 15,15
was supposed to to BB hip thrusts but all the benches were being used, which is bizarre, not sure that's ever happened before.

ran out of time, called it. jumps tomorrow.

4263
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 30, 2015, 11:52:21 am »
makes me happy to see you finally pushing yourself with volume and effort, man. and following a coach's plan. keep it up.

4264
Basketball / Re: A Bunch of Ball Handling Videos
« on: December 30, 2015, 10:12:26 am »
that girl was on sportscenter top 10 yesterday. she is six. beast.

4265
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 29, 2015, 09:00:20 pm »
tight upper back is my most important cue now for squats. helps to set things really hard before i even unrack the bar.

4266
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 29, 2015, 08:56:17 pm »
Quote from: LoopieMclooperson on December 29, 2015, 08:30:41 pm
Only the SL bound video worked for me.

Placing the video in the comedy section is being a little rough on yourself.

hahaha i was wondering if anyone would ever notice that. it's the default on my phone and i never bother to change it. plus i get a kick out of it.

4267
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 29, 2015, 08:24:24 pm »
some vids from today:

(EDIT: all should work now but the timed start isn't working for the first two)

MB throw w/vest (about 10.5-11 yards here, not my longest throw of the day

DL bounds w/vest (about 11 yards)

SL bound w/vest

4268
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 29, 2015, 04:20:12 pm »
weight is taken PWO. first listed is clothes, shoes, vest. second (in parens) is naked.

WEIGHT: 189.5  :huh: (174.4)
SORENESS: none
ACHES/INJURIES: right knee a little, coming and going
MENTAL STATE: good

- warm up

weights

- MB toss @12lbs x 10
did on bball court. farthest was ~12 yards, i think. need to get an accurate measure of the court markings.

- submax DL bound x 4,4,4

- submax SL bound x 5,6/leg

- sprint starts x 4

- squat 315 x 1

- hanging leg raise x 10,10

- dip x 13

- pull up x 4+3+3+(3)
()=chin up

jumps

- SVJ x 5

- SL SVJ x 5/leg

- pogo x 10

- one-step RVJ x 5/plant

kept volume very chill, still adapting to vest. right knee is okay but i'm noticing it on some things. will be careful.

4269
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Marcus Bondi
« on: December 29, 2015, 01:15:41 pm »
lol i love his positivity.

4270
Pics, Videos, & Links / Re: beast
« on: December 29, 2015, 12:32:23 pm »
jesus he bulked up. how can he be 180 in that vid? he looks huge.

4271
Pics, Videos, & Links / Re: beast
« on: December 29, 2015, 11:23:31 am »
wait is that rutgers dunker? it kind of looks like him, just swollen.

4272
Peer Reviewed Studies Discussion / Re: aggregate sites
« on: December 29, 2015, 11:15:51 am »
https://www.sciencebasedmedicine.org/

4273
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 28, 2015, 05:44:20 pm »
bitter was almost exactly at 7'/mile pace. that means the 100-mile world record was run at sub-7' pace. that is bonkers.

4274
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 28, 2015, 05:26:57 pm »
volume is always fun. you on your ski break now?

4275
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 28, 2015, 01:32:46 pm »
yeah i'm as interested as anyone else. i bought a nice vest so i can wear it under clothes, so it better be worth it lol.

ONE MONTH TO DUNK, TAKE ONE

[starting or recent PR/goal]

weight: 175/167
SVJ: 31/33
DLRVJ: 36/38
SLRVJ: 30/32
squat: 345/345

may add a couple of extra measurables tomorrow, depending on how practical it is to measure them inside.

today:

WEIGHT: 188 (175+10 vest+3 clothes and shoes)
SORENESS: none
ACHES/INJURIES: right knee a little, uh oh
MENTAL STATE: good

- warm up

- SVJ x 2
prob 28-29, have vid will post later

**remove vest**

- SVJ x 1
30.5, meh

- DLRVJ x 3-4
blah, not great, 34

**replace vest**

- superset x 2
-- pistol x 10/leg
-- SLRDL x 10/leg

- hip thrust x 10,10

- paused BSS x 10,10/leg

- hanging leg raise x 10,10

- stretch

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