4426
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 06, 2016, 02:21:47 pm »
what did the coach say?
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4427
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 05, 2016, 10:06:07 pm »
WEIGHT: 187.2 (174)
SORENESS: none
ACHES/INJURIES: low back a little, knees a little, right peroneal a little
MENTAL STATE: good, a little lethargic/low motivation
- warm up
- MB toss x 10
inconsistent but best throws were ~11 yards. i throw to the right, not sure if it's a hip twisting or torso or shoulder issue. putting left foot 1-2" in front of right makes for straight throws.
- DL bound x 4,3(F),4,4,4
inconsistent, fucked up the second set by kind of falling forward. but best two sets were 11+ yards, which is an improvement.
- squat 315 x 1,1
low back felt the first a little but second very strong
- SVJ x 5,5
second set much lower than first
- SL SVJ x 5,5/leg
inconsistent, which is good because it means on some of the jumps i'm getting a bit more coordinated
- backboardtouch x 10,10
legs smoked, not jumping high enough for backboard so i just did these as reaching pogos
- one-step DLRVJ x 5,5/plant
maybe 29.5 on a couple LR plants, much less on all the others.
vest is hard.
SORENESS: none
ACHES/INJURIES: low back a little, knees a little, right peroneal a little
MENTAL STATE: good, a little lethargic/low motivation
- warm up
- MB toss x 10
inconsistent but best throws were ~11 yards. i throw to the right, not sure if it's a hip twisting or torso or shoulder issue. putting left foot 1-2" in front of right makes for straight throws.
- DL bound x 4,3(F),4,4,4
inconsistent, fucked up the second set by kind of falling forward. but best two sets were 11+ yards, which is an improvement.
- squat 315 x 1,1
low back felt the first a little but second very strong
- SVJ x 5,5
second set much lower than first
- SL SVJ x 5,5/leg
inconsistent, which is good because it means on some of the jumps i'm getting a bit more coordinated
- backboard
legs smoked, not jumping high enough for backboard so i just did these as reaching pogos
- one-step DLRVJ x 5,5/plant
maybe 29.5 on a couple LR plants, much less on all the others.
vest is hard.
4428
Progress Journals & Experimental Routines / Re: The Ultimate Frisbee Athlete
« on: January 05, 2016, 11:39:56 am »
right on, glad to hear you're on the mend. do play it safe, it's the winter. no sense in going all-out now if that means high injury risk.
what's an eccentric adductor raise? that seems like an oxymoron.
what's an eccentric adductor raise? that seems like an oxymoron.
4429
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 05, 2016, 10:54:52 am »
are you looking for really good but subelite people like that dude? or elites, too? and normals?
4430
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 04, 2016, 09:01:13 pm »
yesterday was supposed to be weights + jumping but i got stuck at my parents' with my grandmother and then a neighbor. by the time i got home the gym was closed.
WEIGHT: 187.8 (175.4 -- oops, apparently i am not doing as well on the kcal restriction as i thought)
SORENESS: none
ACHES/INJURIES: knees, lower neck
MENTAL STATE: good
- KB swing x 10,10,10,10,10,10
- KB goblet squat x 10,10,10,10,10
- KB snatches x some
- stretch
knees felt wack when i tried to do pistols so i switched it up. some of the unexpected weight may just be that i usually weigh myself after a real workout and the business today barely registers as that. in any event, time to get serious with that. targeting 167 in three weeks means a real diet. vacation's over.
WEIGHT: 187.8 (175.4 -- oops, apparently i am not doing as well on the kcal restriction as i thought)
SORENESS: none
ACHES/INJURIES: knees, lower neck
MENTAL STATE: good
- KB swing x 10,10,10,10,10,10
- KB goblet squat x 10,10,10,10,10
- KB snatches x some
- stretch
knees felt wack when i tried to do pistols so i switched it up. some of the unexpected weight may just be that i usually weigh myself after a real workout and the business today barely registers as that. in any event, time to get serious with that. targeting 167 in three weeks means a real diet. vacation's over.
4431
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Move: One arm chinup
« on: January 04, 2016, 04:15:15 pm »
i gotta give a shoutout somewhere in here to my buddy jimmy's old website: http://www.beastskills.com/
good tutorials.
good tutorials.
4432
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Move: L-sit
« on: January 04, 2016, 03:52:26 pm »
can already do this, come at me. 
4433
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 04, 2016, 02:39:21 pm »
try wind and ultimate frisbee. the worst.
4434
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 03, 2016, 08:57:58 pm »
totally fair question. my answer is: dunno. DL dunk approaches and plants are idiosyncratic even among the elite youtube guys, so i'm not sure there's anything like an optimal way to do it. and my approach has been grooved over hundreds and hundreds of reps. tweaking or retooling it at this point has a high likelihood of throwing me off and low likelihood of success -- what, specifically, would i even change? -- so i'm just going to stick with it for now.
4435
Peer Reviewed Studies Discussion / Re: Sleep, Biological Rhythms, & Stress - its effect on performance
« on: January 03, 2016, 12:38:52 pm »
oh that's really interesting. thanks gukl.
4436
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 02, 2016, 09:46:24 pm »
20 rep squats for the win.
4437
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 02, 2016, 07:29:41 pm »
jump PR vids here: http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg113878/#msg113878
pistols side view: https://www.youtube.com/watch?v=Fm5ZcZtgsMA
pistols front view (second set): https://www.youtube.com/watch?v=um4pbKsqy6Q
pistols side view: https://www.youtube.com/watch?v=Fm5ZcZtgsMA
pistols front view (second set): https://www.youtube.com/watch?v=um4pbKsqy6Q
4438
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 02, 2016, 06:41:06 pm »
PR 36.5 @ 1:06 (clean dodgeball dunk @ 0:14)
<a href="http://www.youtube.com/watch?v=IbhdAZtWwPI" target="_blank">http://www.youtube.com/watch?v=IbhdAZtWwPI</a>
PR 36.5 @ 0:15 (at the end i'm making a line on my hand where i hit the rim)
<a href="http://www.youtube.com/watch?v=GodXYsSZ8Lg" target="_blank">http://www.youtube.com/watch?v=GodXYsSZ8Lg</a>
PR 36.5 @ 0:15 (at the end i'm making a line on my hand where i hit the rim)
4439
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 02, 2016, 06:31:43 pm »
WEIGHT: 187 (173.
SORENESS: abs a tiny bit
ACHES/INJURIES: right toe, ankle, knee
MENTAL STATE: good
- warm up
hit 29.5 and 30 with the vest on
**remove vest**
- DLRVJ x 7
PR, 36.5, back-ironed a couple very hard with the dodgeball and got a couple of good dunks down. vids coming.
**replace vest**
- DLRVJ x 3
bad, did a couple from one step, not good
- superset x 2
-- pistol x 10/leg
-- SL RDL x 10/leg
- pull up ladder x 1,2,3,2,1
- dip x 9
- stretch
PR'ing the first week is a good sign, i think.
SORENESS: abs a tiny bit
ACHES/INJURIES: right toe, ankle, knee
MENTAL STATE: good
- warm up
hit 29.5 and 30 with the vest on
**remove vest**
- DLRVJ x 7
PR, 36.5, back-ironed a couple very hard with the dodgeball and got a couple of good dunks down. vids coming.
**replace vest**
- DLRVJ x 3
bad, did a couple from one step, not good
- superset x 2
-- pistol x 10/leg
-- SL RDL x 10/leg
- pull up ladder x 1,2,3,2,1
- dip x 9
- stretch
PR'ing the first week is a good sign, i think.
4440
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Misc
« on: January 02, 2016, 03:03:58 pm »
#respect
that 60 year old dude is an inspiration.
that 60 year old dude is an inspiration.