4786
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4787
Strength, Power, Reactivity, & Speed Discussion / Re: windmill specific upperbody plyos
« on: August 14, 2015, 11:46:13 am »
get 5kg and 10kg if you can get two. if only one, get 10kg. less-bouncy are easier to use, IME.
4788
Strength, Power, Reactivity, & Speed Discussion / Re: windmill specific upperbody plyos
« on: August 14, 2015, 09:24:59 am »
good call on the med ball stuff. overhead slams are good, too: bring the ball up overhead and throw it against the ground as hard as you can. depending on the ball, be careful it doesn't hit you in the face on the way up!
4789
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 13, 2015, 08:51:11 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe a little
MENTAL STATE: good
- warm up
- DLRVJ submax x 15-20
- squat 295 x 1,1,1,1,1,1; 185 x 20
the 20-rep set was easier than i hoped it'd be.
- superset x 3
-- DB OHP 45s x 10,8,6
-- inverted row x 15,15,14
weak pressing.
- stretch
and now, la playa. i might journal at some point mid-week because i have to take my work comp -- concurrent emergency situations in pakistan and tajikistan will do that -- but not holding myself to it. vacay, brah.
SORENESS: none
ACHES/INJURIES: right toe a little
MENTAL STATE: good
- warm up
- DLRVJ submax x 15-20
- squat 295 x 1,1,1,1,1,1; 185 x 20
the 20-rep set was easier than i hoped it'd be.
- superset x 3
-- DB OHP 45s x 10,8,6
-- inverted row x 15,15,14
weak pressing.
- stretch
and now, la playa. i might journal at some point mid-week because i have to take my work comp -- concurrent emergency situations in pakistan and tajikistan will do that -- but not holding myself to it. vacay, brah.
4790
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: August 13, 2015, 04:07:07 pm »4791
Strength, Power, Reactivity, & Speed Discussion / Re: Weight Vested Plyo's
« on: August 13, 2015, 10:13:43 am »
^^^kelly baggett has been an advocate for those in the past.
4792
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: August 13, 2015, 10:11:21 am »
AND THE WINNER IS...[drumroll]...Flander, with a time of 12:38, besting Eric's 13:10. Pretty close there, fellas. Do another one!
4793
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.
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.
4794
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.
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.
4795
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.
the vest might be causing you more pain just by making you heavier.
4796
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.
4797
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.
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.
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.
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.
4798
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
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
4799
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 06, 2015, 10:00:17 am »
4800
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?