4501
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 26, 2016, 09:47:13 am »
seems perfectly logical, you've been working consistently and hard. take a deload week. yes.
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4502
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2016, 07:41:19 pm »
WEIGHT: 185.2 (170.8 )
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but good
- warm up
court was open so did a couple DLRVJ with the vest on and a few without at the rim. pretty terrible, legs fatigued, surprise surprise.
Strength:
- paused speed squat 255 x 5,5
- DB push press 55s x 7,7
- glute thrust 255 x 15,15
- deficit DL 275 x 5,5
- decline crunch +30 x 8,8,8
Jumps:
- plant leg MB throws for height @12 x 5
- one-step RVJ x 10,10
- DLRVJ x 5,5,5,1
legs gassed, form was breaking down at the end of each set
- skater jumps x 20,20
- continuous jumps x 10,10
- depth jump x 3,3,3,3,3
- bound-bound jump x 3,3,3,3,3
legs gassed, could not even muster full-effort skater jumps.
- stretch
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but good
- warm up
court was open so did a couple DLRVJ with the vest on and a few without at the rim. pretty terrible, legs fatigued, surprise surprise.
Strength:
- paused speed squat 255 x 5,5
- DB push press 55s x 7,7
- glute thrust 255 x 15,15
- deficit DL 275 x 5,5
- decline crunch +30 x 8,8,8
Jumps:
- plant leg MB throws for height @12 x 5
- one-step RVJ x 10,10
- DLRVJ x 5,5,5,1
legs gassed, form was breaking down at the end of each set
- continuous jumps x 10,10
- depth jump x 3,3,3,3,3
- bound-bound jump x 3,3,3,3,3
legs gassed, could not even muster full-effort skater jumps.
- stretch
4503
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2016, 07:50:38 am »
thanks loopie. doesn't feel that way most of the time but i appreciate it.
LAST NIGHT
WEIGHT: 186.6 (173)
SORENESS: tib anterior a little (both legs)
ACHES/INJURIES: none
MENTAL STATE: very tired
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
- suitcase KB jump squats x 8,8
- one-step RVJ x 3,3,3
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, calves
- high foot BSS x 20/leg
forgot
work has been hellacious this week.
LAST NIGHT
WEIGHT: 186.6 (173)
SORENESS: tib anterior a little (both legs)
ACHES/INJURIES: none
MENTAL STATE: very tired
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
- suitcase KB jump squats x 8,8
- one-step RVJ x 3,3,3
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, calves
forgot
work has been hellacious this week.
4504
Bios / Re: Animals
« on: February 24, 2016, 10:21:08 am »
this one's for adarq: https://www.facebook.com/UniversityK9DC/videos/464239737101094/?fref=nf
that's a friend from high school. she's a trainer for problematic dogs.
that's a friend from high school. she's a trainer for problematic dogs.
4505
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 24, 2016, 08:48:38 am »
yeah i've been meaning to ask you about cutting back on bball. was it just by accident that you haven't played, or are you going to focus more on lifts for the next while?
4506
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2016, 10:03:28 pm »
WEIGHT: 186.6 (172.2)
SORENESS: traps a little, tib anterior (both legs)
ACHES/INJURIES: right knee a little, SI joint less than this morning
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
- suitcase KB jump squats x 8,8
- one-step RVJ x 3,3,3
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
SORENESS: traps a little, tib anterior (both legs)
ACHES/INJURIES: right knee a little, SI joint less than this morning
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
- suitcase KB jump squats x 8,8
- one-step RVJ x 3,3,3
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
4508
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 23, 2016, 11:20:06 am »I like to push the envelope, so I have tested as much as 16%.... Although I think percent is far less important than adaptation. If you add a 5-10lb vest and cant jump within am inch or 2 of PR you have too much weight.
interesting statement. i have gotten within 1-2" of my PR for SVJ with a 10lb vest on, but i don't think i could get that close to my RVJ PR.
4509
Progress Journals & Experimental Routines / Re: Operation Save 2 dollars on Clothes at Walmart
« on: February 23, 2016, 11:17:48 am »
lol good journal title.
4510
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 23, 2016, 11:17:28 am »
it's just you, depth still looks really good.
4511
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 23, 2016, 11:15:15 am »Also, if anyone knows (aradqui) about doing long slow cardio to improve your endurance base before moving to more high intensity work I'd be super interested.
begin: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-2-miles-build-champions.html
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-3-tempo-and-sweet-spot-training.html
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-4-threshold-training.html
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-5-interval-training-part-1.html
and so on. it's a really long series. good info.
4512
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2016, 11:11:17 am »
also i've been having some SI joint discomfort over the past few days, which i've forgotten to log. nothing serious right now but certainly something to monitor with the new low-back-centric exercises (deficit DLs, decline sit ups).
4513
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. 
4514
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.
4515
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
