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Messages - LBSS

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4666
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 13, 2015, 10:10:11 am »
you're probably right about not getting CNS ramped up enough. the workout you quoted is a bad example, though, it's probably the worst i've felt going into a workout in at least the last three months.

two things that i did a good job of at the beginning of the year and then fell off in late spring and summer are getting enough sleep and limiting alcohol intake, especially during the week. after my gf and i broke up at the end of may i've felt driven to be a lot more social. fill the void, i guess. and friends visiting from far away compounds that. the drinking has gone down -- didn't have a drop between sunday and today -- but this fall i need to recommit to sleeping enough, consistently. no screens after 11 PM and lights out by midnight, sunday-thursday.

4667
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 12, 2015, 09:32:43 pm »
WEIGHT: ???
SORENESS: right shin a little
ACHES/INJURIES: right toe a little
MENTAL STATE: still low motivation

- warm up

- SVJ x 3,3

- depth jump @14" x 4,4

- jump squat 45 x 5

- squat warm up

- stretch

turns out coming to the end of a program that seemed pretty sensible and seemed to be working pretty without a real PR is a downer. will work out at least once more this week before i head to the beach. beach will be tennis, maybe some easy jogging with my mom, maybe some kayaking, and maybe some bounds and sprints and crap. back on the horse for real when i get back.

4668
Strength, Power, Reactivity, & Speed Discussion / Re: Weight Vested Plyo's
« on: August 12, 2015, 03:30:42 pm »
i haven't read anything about weighted vests in a while, but IIRC they're most useful for stim if you just wear them around all day. contraindicated for plyos and bounds and stuff because you're already overloading the joints, the vest is superfluous for training effect and, as you said, can worsen movement efficiency.

the vest might be causing you more pain just by making you heavier.

4669
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: August 12, 2015, 12:29:39 pm »
i got flander's time, tryna see what you got.

4670
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 10, 2015, 09:40:53 pm »
yesterday:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe a little
MENTAL STATE: great

- squash x an hour
basketball court was in use by the fucking krav maga children. so my best friend and i played squash for the first time since college. we're evenly matched in most things but back in the day he beat me more often than not in squash. but i had my revenge yesterday: 16-14, 15-13, 17-15, 13-15. winning is good.  :D

made me want to play more, such a fun game.

today:

WEIGHT: ???
SORENESS: right shin, left lat, glutes
ACHES/INJURIES: right toe
MENTAL STATE: tired, zero motivation, had to drag myself to the gym

- jump rope and joint circles x 20 mins

- stretch

better than nothing.

4671
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 08, 2015, 02:19:53 pm »
thanks adarq.

gymmed today but my buddy couldn't come, so i did a kind of potentiation workout in anticipation of max effort tomorrow. then found out that some fucking krav maga group rented the gym from 10-5 and there's basketball league after that. fml. i'll try to go in the morning but there's a less than 1% chance that my buddy will come down that early, and PRing in the morning is basically impossible for me anyway. damn it damn it damn it.

was hoping to PR before leaving for the beach next saturday but that's looking unlikely. may just bust my ass this week instead, then take the beach week off/light, then try to PR the last week of august.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe a little, right posterior shoulder a little (?)
MENTAL STATE: okay

- warm up

- DLRVJ x 3
was getting up pretty good but didn't want to tire myself out.

- depth jump @14" x 4,4
very explosive.

- fuck around with some dead-stop chest-to-bar pull ups and some paused dips

- stretch

4672
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 06, 2015, 10:00:17 am »




 :trollface:

4673
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 06, 2015, 09:59:21 am »
how heavy are the bands on those jump squats?

4674
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: August 06, 2015, 09:57:56 am »
Quote from: jumperer on August 06, 2015, 01:54:23 am
i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though

does not compute. however, sounds like you've got something to work on. a 7' broad jump is woeful. i'm in the middle of the pack on here explosiveness-wise and my broad jump is over 9'.

let your knee guide you to what's safe, but i'd suggest starting with glute activation stuff like single-leg bridges, bridge holds, ISO BSS, x-band walks, and 4-way cable hip extensions. keep it light and high-rep, and focus hard on activating your butt. you can also do stuff like KB/DB swings, focusing on the hip snap, and RDLs.

i wouldn't do anything with high impact until my knee felt better, if i were you.

4675
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 05, 2015, 08:04:37 pm »
^^^trying not to let the pressure build too much. i tend to overthink it when that happens and everything goes to shit.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe a little
MENTAL STATE: a little tired

- warm up

- depth jump @18" x 5,5,5,5

- superset x 3
-- DB OHP 45 x 10,8,8
-- pull up x 10,8,8

- stretch

4676
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: August 05, 2015, 04:24:29 pm »
so happy that this video is back online. the song is good but don't just listen. watch.

<a href="http://www.youtube.com/watch?v=g-xDgWIh2Qo" target="_blank">http://www.youtube.com/watch?v=g-xDgWIh2Qo</a>

4677
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: August 04, 2015, 10:40:32 am »
winners of this year's national geographic traveler photo contest: http://www.theatlantic.com/photo/2015/08/winners-of-the-2015-national-geographic-traveler-photo-contest/400373/?utm_source=SFFB#

e.g.


4678
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 03, 2015, 09:45:47 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good then weirdly weak

- warm up

- depth jump @24" x 5,5,5,5
all over the place. a few good reps but mostly meh. not as good as saturday.

- jump squat 50 x 5,5

- squat 280 x 1,2,1,2,1,2

- upper shit
did one rep of DB OHP with 45s and felt so, so weak. very strange feeling. bagged rest of workout and came home.

4679
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 03, 2015, 06:07:12 pm »
of those, sleep is probably the most important. sleep sleep sleep sleep is everything.

and don't sleep on chocolate milk.  ;)

4680
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 03, 2015, 12:16:04 pm »
Quote from: ChrisM on August 03, 2015, 11:42:12 am
Then get after it! You've got this!  You'll be surprised how motivated a close miss can make you ;)

see my signature. my buddy who's in from out of town is gonna come work out with me this weekend. he is flaky and always late, but if the gym is open on saturday the way it was today i'll try to get him down there when the court is open. and he can throw me lobs. i've tried the adarq self-lob method, it's really freaking hard and messes up my timing. much easier to get a tosser.

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