4561
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2015, 01:31:31 am »
holy crap 15 hours of sleep.
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4562
Strength, Power, Reactivity, & Speed Discussion / Re: squat form
« on: November 14, 2015, 05:30:19 pm »
not full depth and your right heel flutters a little on at least one of the reps. otherwise they look pretty solid.
4563
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 14, 2015, 10:33:53 am »
yesterday (11/13):
DIET
breakfast: smoothie, cup of coffee
lunch: steak, mashed potatoes
dinner: korean bbq sandwich
other: cappuccino, five beers over the course of 12 hours
SLEEP
7.5 hours
today:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- DLRVJ x ~10-12
good not great. couple of dodgeball dunks, also front rimmed an attempt smh.
- squat 280 x 5,5,5
still getting there but this was solid.
- bench 165 x 5,5,5
- BB row 130 x 8,8,8
- leg praise calf raise 275 x 20,20,20
- stretch
DIET
breakfast: smoothie, cup of coffee
lunch: pad thai with chicken, cup of milk
dinner: small amount of pulled pork and bean salad
other: chocolate milk, three beers, small glass of whiskey
SLEEP
7.5 hours
DIET
breakfast: smoothie, cup of coffee
lunch: steak, mashed potatoes
dinner: korean bbq sandwich
other: cappuccino, five beers over the course of 12 hours
SLEEP
7.5 hours
today:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- DLRVJ x ~10-12
good not great. couple of dodgeball dunks, also front rimmed an attempt smh.
- squat 280 x 5,5,5
still getting there but this was solid.
- bench 165 x 5,5,5
- BB row 130 x 8,8,8
- leg praise calf raise 275 x 20,20,20
- stretch
DIET
breakfast: smoothie, cup of coffee
lunch: pad thai with chicken, cup of milk
dinner: small amount of pulled pork and bean salad
other: chocolate milk, three beers, small glass of whiskey
SLEEP
7.5 hours
4564
Article & Video Discussion / Re: BoingVert - It's a SECRET SOCIETY - Boing Vert - How to jump like T-dub
« on: November 14, 2015, 10:31:57 am »
yeah he was definitely creative. and he definitely believed what he was saying, or at least that whatever he was doing was worth trying. the couple of workouts we did together were normal sprint workouts, for the most part, although he had a thing for "horizontal depth jumps" -- basically a submax broad jump that transitions to a SVJ.
4565
Article & Video Discussion / Re: BoingVert - It's a SECRET SOCIETY - Boing Vert - How to jump like T-dub
« on: November 12, 2015, 09:02:43 pm »
man i wonder how avishek is doing these days. he was an athletic dude, could definitely have dunked with a good chunk of normal training.
4566
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: November 12, 2015, 02:35:32 pm »
when do you put on wrist wraps? like at what weight? curious because i just started benching again and my wrists are taking some time to adjust, even at the light weights i've been using. never used wraps before, although i never got that strong, something like 225 for sets of 5.
some of the discomfort is just relearning the grip, i know.
some of the discomfort is just relearning the grip, i know.
4567
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 12, 2015, 08:18:29 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- squat MSEM 275 x 1; 295 x 1; 305 x 1,1,1,1,1
very solid. kept sweatpants and sweatshirt on. forgot how much i like squatting in sweatpants. also stayed very warm.
- jump rope x 250,350,(15),(15),(15),(15)
1-2 mins rest, only made one mistake on the first set, everything else clean. will go for at least one 500 next time. it's just mental to get there.
DIET
breakfast: smoothie, cup of coffee
lunch: turkey sandwich, milkshake (roll tide)
dinner: rest of mush, protein shake
other: cup of coffee, milk, baby carrots
SLEEP
7.5 hours, much better
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- squat MSEM 275 x 1; 295 x 1; 305 x 1,1,1,1,1
very solid. kept sweatpants and sweatshirt on. forgot how much i like squatting in sweatpants. also stayed very warm.
- jump rope x 250,350,(15),(15),(15),(15)
1-2 mins rest, only made one mistake on the first set, everything else clean. will go for at least one 500 next time. it's just mental to get there.
DIET
breakfast: smoothie, cup of coffee
lunch: turkey sandwich, milkshake (roll tide)
dinner: rest of mush, protein shake
other: cup of coffee, milk, baby carrots
SLEEP
7.5 hours, much better
4568
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 11, 2015, 02:09:05 pm »Maybe because i am doing newbie weights?
Thanks!
haha that even rhymes.
4569
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 11, 2015, 09:37:51 am »
getting PRs at newbie rates.
4570
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 11, 2015, 09:36:30 am »
yessssss scooby. keep the t0ddday method going. let the steps flow through you.
4571
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: November 11, 2015, 09:20:01 am »
i dreamt that as i was winding my watch, the knob kept coming out farther and farther, and the back of the watch started to come apart. not fall apart, but kind of expand and rearrange itself like a little transformer. then i couldn't figure out how to push it all back together.
4572
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 11, 2015, 07:50:44 am »
missed logging yesterday. drank three beers on a date. no exercise.
today morning:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: meh
- shoot around + a few layups x 10 mins
fuck that, uncoordinated and right knee hurting. this is only viable if i really get enough sleep.
- easy KB work (swings, TGUs) x 10 mins
- mobilizations/activation
evening:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip wigged out during squat warm up but just once; wrists during first bench work set
MENTAL STATE: good
- warm up
- depth jump @8" x 10,10
- squat 215 x 5,5
- bench 165 x 5,5,5
- BB row 125 x 8,8,8
- leg press calf raise +90 x 20,20,20
- stretch
mediocre workout. no explosiveness. will go to the gym tomorrow and if i'm feeling good i'll do the MSEM squats.
DIET
breakfast: smoothie, cup of coffee
lunch: chipotle
dinner: mush (did not finish, used chard), protein shake
other: cup of coffee, cup of milk
SLEEP
<7 hours. NOT OKAY.
today morning:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: meh
- shoot around + a few layups x 10 mins
fuck that, uncoordinated and right knee hurting. this is only viable if i really get enough sleep.
- easy KB work (swings, TGUs) x 10 mins
- mobilizations/activation
evening:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip wigged out during squat warm up but just once; wrists during first bench work set
MENTAL STATE: good
- warm up
- depth jump @8" x 10,10
- squat 215 x 5,5
- bench 165 x 5,5,5
- BB row 125 x 8,8,8
- leg press calf raise +90 x 20,20,20
- stretch
mediocre workout. no explosiveness. will go to the gym tomorrow and if i'm feeling good i'll do the MSEM squats.
DIET
breakfast: smoothie, cup of coffee
lunch: chipotle
dinner: mush (did not finish, used chard), protein shake
other: cup of coffee, cup of milk
SLEEP
<7 hours. NOT OKAY.
4573
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 10, 2015, 05:31:38 pm »
why.
the fuck.
did you do 2x6.
struggle.
and then add weight.
the fuck.
did you do 2x6.
struggle.
and then add weight.
4574
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 10, 2015, 11:16:28 am »
getting drunk to deal with frustration is kind of worrisome, dude.
4575
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 10, 2015, 11:14:49 am »Hey Andrew,
I have a question if you don't mind
How would you go about fixing bad dorsi -> plantar flexion in single leg bounding?
Basically, I tend to just land on my forefoot/toes instead of keeping dorsi flexion mid air as I cycle the leg and doing a proper heel to toe roll.
Is it just a matter of practicing it + dorsi flexion strengthening exercises?
not andrew, and not an expert, but my n=1 is that the way to fix the footstrike in SL bounding is just to reach farther in front. if your lead foot is far enough ahead, you have to land on your heel. that plus building up intensity over time.