4801
Basketball / Re: Andre Iguodala 2015 Finals MVP
« on: June 17, 2015, 11:08:32 am »
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4802
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: June 17, 2015, 11:07:26 am »
aw come on, they had no chance. they played hard, the only reason it was close as it was is that JR hit some ludicrous shots at the end. GS just outmatched them.
it's a travesty that lebron didn't win MVP, though. iggy was awesome but come on now. without lebron this cleveland team struggles to win 20 games.
it's a travesty that lebron didn't win MVP, though. iggy was awesome but come on now. without lebron this cleveland team struggles to win 20 games.
4803
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 15, 2015, 10:57:58 pm »
WEIGHT: 172 (whoa! light)
SORENESS: none
ACHES/INJURIES: lateral right ankle/foot, esp on squats; posterior right shoulder was wigging out earlier in the day but not during workout
MENTAL STATE: good
- warm up
- DRLVJ x a few
PR tie or more off one step, 33.5. hit a few good jumps off four steps but didn't push it. stick to the plan.
- depth jump @8" x 10,10
- jump squat 45 x 8,8
ankle started bothering a little here
- squat 245 x 6; 255 x 6; 260 x 6,6,6
ankle/foot very bothersome on some sets, especially on the first couple reps. other sets okay. this was tiring.
- push up x 31 (TF)
future push up workouts will be 60% of this until i can do no more sets
- inverted row x 20 (TF)
awkward set up, might be able to get a few more with normal bench for feet. anyway, same deal: 60% sets
- stretch
totally gassed, light headache during squats and at the end. dehydration and insufficient kcal, i think. it was beastly hot and humid today. no proximate cause that i can think of for the ankle. guess is it'll just go away on its own. constant nagging injury of something or other is my lot in life. so it goes.
SORENESS: none
ACHES/INJURIES: lateral right ankle/foot, esp on squats; posterior right shoulder was wigging out earlier in the day but not during workout
MENTAL STATE: good
- warm up
- DRLVJ x a few
PR tie or more off one step, 33.5. hit a few good jumps off four steps but didn't push it. stick to the plan.
- depth jump @8" x 10,10
- jump squat 45 x 8,8
ankle started bothering a little here
- squat 245 x 6; 255 x 6; 260 x 6,6,6
ankle/foot very bothersome on some sets, especially on the first couple reps. other sets okay. this was tiring.
- push up x 31 (TF)
future push up workouts will be 60% of this until i can do no more sets
- inverted row x 20 (TF)
awkward set up, might be able to get a few more with normal bench for feet. anyway, same deal: 60% sets
- stretch
totally gassed, light headache during squats and at the end. dehydration and insufficient kcal, i think. it was beastly hot and humid today. no proximate cause that i can think of for the ankle. guess is it'll just go away on its own. constant nagging injury of something or other is my lot in life. so it goes.
4804
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 14, 2015, 10:21:52 pm »
in re: the cook hip thrust/lift/whatever, i don't think i logged this but i noticed an asymmetry. left leg felt much more in glute max, right leg more in glute med. something is the matter there.
4805
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2015, 12:49:35 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee once i started full run-up jumps
MENTAL STATE: good
- warm up
- DLRVJ x a few
PR-tie off of one step (33) and two (34+) but three and four-step approaches sucked and then my knee started acting up. did some submax jumps but not too many. fuck.
- superset x 2
-- DB shrug 80s x 20
-- DB curl 25s x 10
-- DB kickback 20s x 10
- superset x 2
-- ab pull down 120 x 15
-- cook hip thrust x 15
- stretch
SORENESS: none
ACHES/INJURIES: right knee once i started full run-up jumps
MENTAL STATE: good
- warm up
- DLRVJ x a few
PR-tie off of one step (33) and two (34+) but three and four-step approaches sucked and then my knee started acting up. did some submax jumps but not too many. fuck.
- superset x 2
-- DB shrug 80s x 20
-- DB curl 25s x 10
-- DB kickback 20s x 10
- superset x 2
-- ab pull down 120 x 15
-- cook hip thrust x 15
- stretch
4806
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 12, 2015, 05:06:35 pm »
4807
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 12, 2015, 11:33:42 am »
last night:
- feldenkrais "rolling to sit part 1" x 30 mins
meh, again didn't feel much difference. doing it with an instructor is better, someone to correct me from trying to hard. mostly i just need to figure out which lessons are really going to help. i wish i could figure out a way to turn this set: http://www.flowingbody.com/pastlow.htm into recordings. maybe i should just record them myself, but that would take hours and hours. tried text-to-audio but the things i tried were no good. either didn't work at all or couldn't process the amount of text in those lessons.
anyone know a good text-to-audio program?
- feldenkrais "rolling to sit part 1" x 30 mins
meh, again didn't feel much difference. doing it with an instructor is better, someone to correct me from trying to hard. mostly i just need to figure out which lessons are really going to help. i wish i could figure out a way to turn this set: http://www.flowingbody.com/pastlow.htm into recordings. maybe i should just record them myself, but that would take hours and hours. tried text-to-audio but the things i tried were no good. either didn't work at all or couldn't process the amount of text in those lessons.
anyone know a good text-to-audio program?
4808
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 12, 2015, 11:23:03 am »
i like the look of those cook hip lifts. was doing a feldenkrais lesson last night that's about dissociating the hip joints from the pelvis and lower back, seems worth exploring.
4809
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 12, 2015, 11:19:48 am »
sucks man, +1 to what coges said. i got nothing to offer you, my own breakup is still weighing on me pretty heavily. 
4810
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: June 11, 2015, 06:00:06 pm »
in seriousness have you gotten that shit checked?
4811
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2015, 11:20:11 pm »
^^^i always stretch hip flexors prior to jumping.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left hamstring cramped a little during warm up, right achilles felt weird until it got warmed up, right knee during depth jumps
MENTAL STATE: good
- warm up
- depth jump @8" x 10,10
focus on quick ground contact and full triple extension. right knee bothered me a bit.
- jump squat 45 x 5,5
oops, supposed to 8,8. right knee a little irksome again.
- squat 285 x 1; 295 x 1; 305 x 1; 315 x 1; 280 x 1,1,1,1
all strong.
- DB OHP 45s x 10
might have had another rep but will use this as the starting point
- pull up x 12
could not have done 13.
- stretch
well, now i have a baseline for DB OHP and pull ups. gonna do 35s until 3x10 is easy, then add and repeat. for pull ups will do sets of 7 until i can't finish a set and then will rest-pause the last set. first full week starts on monday. here goes nothing.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left hamstring cramped a little during warm up, right achilles felt weird until it got warmed up, right knee during depth jumps
MENTAL STATE: good
- warm up
- depth jump @8" x 10,10
focus on quick ground contact and full triple extension. right knee bothered me a bit.
- jump squat 45 x 5,5
oops, supposed to 8,8. right knee a little irksome again.
- squat 285 x 1; 295 x 1; 305 x 1; 315 x 1; 280 x 1,1,1,1
all strong.
- DB OHP 45s x 10
might have had another rep but will use this as the starting point
- pull up x 12
could not have done 13.
- stretch
well, now i have a baseline for DB OHP and pull ups. gonna do 35s until 3x10 is easy, then add and repeat. for pull ups will do sets of 7 until i can't finish a set and then will rest-pause the last set. first full week starts on monday. here goes nothing.
4812
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: June 10, 2015, 05:08:20 pm »
fair enough, and yeah figured you'd checked out all the online resources. just putting it out there in case 
. if you're getting that much deliberate practice then you're on the right track. all i'm saying is that the best huckers i've known have not been particularly strong. alan kolick comes to mind, i played against him in WAFC. he's the guy in the middle here: http://mlultimate.com/wp-content/uploads/2014/06/KolickNeckband.jpg.
doesn't mean getting stronger won't help.
. if you're getting that much deliberate practice then you're on the right track. all i'm saying is that the best huckers i've known have not been particularly strong. alan kolick comes to mind, i played against him in WAFC. he's the guy in the middle here: http://mlultimate.com/wp-content/uploads/2014/06/KolickNeckband.jpg. doesn't mean getting stronger won't help.
4813
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2015, 05:00:47 pm »
@final phenom, yeah, you're right. PAP is the shit.
4814
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2015, 05:00:16 pm »
first: constraints.
1. the golden age i've been in where the basketball court is free almost every night is coming to a close. the league has started up again. that leaves saturday and sunday mornings as the only near-certain times to have access, in addition to very early on weekday mornings.
2. doing ME work in the morning is not an option, because my body simply doesn't wake up fast enough to make that feasible before work. i have in the past and could conceivably in the future do submax or conditioning work in the mornings. that could include jumping skill work.
3. i work 9-6 (or, often, later) five days a week.
4. i am a social person and unwilling to commit to an ironman-style training schedule. hanging out with friends is important to me and i can turn down booze as needed (did it two nights ago in fact) but if a good friend is in town for one night only and i don't get to see him or her that often, i have to work around that for my own sanity.
5. i'm going to move overseas at some point this year. would be great to end up in a city with basketball courts and gyms but there's no guarantee. might be forced to switch tacks for a while and, i dunno, turn into a poor man's ross enamait.
6. gym closes at 6 on fridays.
7. i really shouldn't sprint, given the weird knee tracking thing. i want to get that figured out at some point because training for a 400 would be a fun next goal. but for the time being it's not worth the effort because the knee doesn't bother me doing anything else.
second: goals.
1. increase DLRVJ by enough to dunk a basketball.
2. dunk a basketball.
6. DB OHP 60s x 10
7. pull ups +15 x 10
8. push ups x 30
9. inverted row x 30
third: deadline.
i think it's time to set myself one. that will help give shape to my training and give it a sense of urgency that's been missing for a long time. so, how about this: i will add 1 inch to my running vertical jump by august 15, 2015. that gives me nine weeks and change. plan starts tonight, although for the upper stuff i'll test tonight because i don't have good baselines. will use squat 1RM of 330, which i hit fairly recently.
fourth: priorities.
1. improve power
2. improve elasticity
3. improve strength
4. improve skill
5. improve conditioning
fifth: plan.
nine weeks, conjugate periodization. i went back and looked at some old KB articles and i think i'm just gonna lift something he put out there as a sample conjugate plan, with a couple of tweaks for my own purposes.
-----------------------------------------
LBSS'S DUNK GOD DAMN IT TAKEN PRETTY MUCH LITERALLY FROM KB EVEN THOUGH HE SAID NOT TO TAKE IT LITERALLY BUT IT LOOKS OKAY TO ME PLAN
workouts within each block are on a weekly cycle. inclusion of morning workouts means i need to get better about going to bed earlier. that is doable. warm up and cool down/stretching go without saying. also, i'm going to start counting calories and macros again. i'm pretty lean but it wouldn't hurt me to be a little leaner. i've never tried to cut before but i'm thinking about it for the explosiveness and elasticity phases. the morning sessions will be very submax, mostly just to make sure i maintain some time on the court, practice jumps in a very chill and relaxed way, and get my blood flowing more often.
block 1: strength focus, 4 weeks
workout A (evening)
- depth jump @low x 10,10
- jump squat 45 x 8,8 (add 5 lbs/week)
- squat 5x6; add weight for first three sets then maintain (top sets add 5 lbs/week)
- DB OHP
- pull ups
workout B (evening)
- depth jump @low x 10,10
- jump squat 45 x 8,8 (add 5 lbs/week)
- squat 8x1; add weight first 4-5 sets up to a heavy but solid single, then reduce by 10% and do 3-4 more
- push up
- inverted row
workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins
workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go for ME and if not keep it submax
- maybe some beach work
- feldenkrais
block 2: explosiveness, 2 weeks
workout A (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x1 @90%
- DB OHP
- pull ups
workout B (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x2 @60%
- push up
- inverted row
workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins
workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work
block 3: elasticity, 2 weeks
workout A (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 6 x 1-3 @85%
- DB OHP
- pull ups
workout B (evening)
- depth jump @medium x 5,5,5,5
- feldenkrais
workout C (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 3x3 @5RM
- push ups
- inverted rows
workout D (morning 2x/week)
- feldenkrais
workout E (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work
block 4: peak, 1 week
workout A (evening)
- depth jump @low x 10,10
- superset x 2
-- jump squat x 5 @15%
-- squat x 5 @50%
workout B (morning and/or evening 2x/week)
- DLRVJ @submax
workout C (saturday OR sunday)
- pray for a motherfucking PR
thoughts? anyone? bueller?
1. the golden age i've been in where the basketball court is free almost every night is coming to a close. the league has started up again. that leaves saturday and sunday mornings as the only near-certain times to have access, in addition to very early on weekday mornings.
2. doing ME work in the morning is not an option, because my body simply doesn't wake up fast enough to make that feasible before work. i have in the past and could conceivably in the future do submax or conditioning work in the mornings. that could include jumping skill work.
3. i work 9-6 (or, often, later) five days a week.
4. i am a social person and unwilling to commit to an ironman-style training schedule. hanging out with friends is important to me and i can turn down booze as needed (did it two nights ago in fact) but if a good friend is in town for one night only and i don't get to see him or her that often, i have to work around that for my own sanity.
5. i'm going to move overseas at some point this year. would be great to end up in a city with basketball courts and gyms but there's no guarantee. might be forced to switch tacks for a while and, i dunno, turn into a poor man's ross enamait.
6. gym closes at 6 on fridays.
7. i really shouldn't sprint, given the weird knee tracking thing. i want to get that figured out at some point because training for a 400 would be a fun next goal. but for the time being it's not worth the effort because the knee doesn't bother me doing anything else.
second: goals.
1. increase DLRVJ by enough to dunk a basketball.
2. dunk a basketball.
6. DB OHP 60s x 10
7. pull ups +15 x 10
8. push ups x 30
9. inverted row x 30
third: deadline.
i think it's time to set myself one. that will help give shape to my training and give it a sense of urgency that's been missing for a long time. so, how about this: i will add 1 inch to my running vertical jump by august 15, 2015. that gives me nine weeks and change. plan starts tonight, although for the upper stuff i'll test tonight because i don't have good baselines. will use squat 1RM of 330, which i hit fairly recently.
fourth: priorities.
1. improve power
2. improve elasticity
3. improve strength
4. improve skill
5. improve conditioning
fifth: plan.
nine weeks, conjugate periodization. i went back and looked at some old KB articles and i think i'm just gonna lift something he put out there as a sample conjugate plan, with a couple of tweaks for my own purposes.
-----------------------------------------
LBSS'S DUNK GOD DAMN IT TAKEN PRETTY MUCH LITERALLY FROM KB EVEN THOUGH HE SAID NOT TO TAKE IT LITERALLY BUT IT LOOKS OKAY TO ME PLAN
workouts within each block are on a weekly cycle. inclusion of morning workouts means i need to get better about going to bed earlier. that is doable. warm up and cool down/stretching go without saying. also, i'm going to start counting calories and macros again. i'm pretty lean but it wouldn't hurt me to be a little leaner. i've never tried to cut before but i'm thinking about it for the explosiveness and elasticity phases. the morning sessions will be very submax, mostly just to make sure i maintain some time on the court, practice jumps in a very chill and relaxed way, and get my blood flowing more often.
block 1: strength focus, 4 weeks
workout A (evening)
- depth jump @low x 10,10
- jump squat 45 x 8,8 (add 5 lbs/week)
- squat 5x6; add weight for first three sets then maintain (top sets add 5 lbs/week)
- DB OHP
- pull ups
workout B (evening)
- depth jump @low x 10,10
- jump squat 45 x 8,8 (add 5 lbs/week)
- squat 8x1; add weight first 4-5 sets up to a heavy but solid single, then reduce by 10% and do 3-4 more
- push up
- inverted row
workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins
workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go for ME and if not keep it submax
- maybe some beach work
- feldenkrais
block 2: explosiveness, 2 weeks
workout A (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x1 @90%
- DB OHP
- pull ups
workout B (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x2 @60%
- push up
- inverted row
workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins
workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work
block 3: elasticity, 2 weeks
workout A (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 6 x 1-3 @85%
- DB OHP
- pull ups
workout B (evening)
- depth jump @medium x 5,5,5,5
- feldenkrais
workout C (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 3x3 @5RM
- push ups
- inverted rows
workout D (morning 2x/week)
- feldenkrais
workout E (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work
block 4: peak, 1 week
workout A (evening)
- depth jump @low x 10,10
- superset x 2
-- jump squat x 5 @15%
-- squat x 5 @50%
workout B (morning and/or evening 2x/week)
- DLRVJ @submax
workout C (saturday OR sunday)
- pray for a motherfucking PR
thoughts? anyone? bueller?
4815
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2015, 03:42:55 pm »
so. progressive overload. i've been spinning my wheels on microcycles for too long. need to think better about mesocycles and macrocycles. this ain't power lifting, where you can pretty much follow a system someone else developed because 8 bajillion people are also trying to be better at squat/bench/dead.
my current DLRVJ PR, repeated on 3-4 widely-spaced occasions over the past 18 months or so, is about 36 inches. that is, i've gotten all but an inch of my palm up over the rim. to dunk, even off a lob, it's generally understood that you need to have your whole palm over. for me, that means 37 inches. so i need a one-inch improvement on my PR in order to dunk. i'll leave aside for a second the need to also have someone throwing me lobs because my hands are too small to hold onto the ball during a full arm swing.
on an average day, i can hit between 34 and 35 inches. bad days more like 33. good days are 35+.
jumping is a combination of strength, power, elasticity (or bounce or reactivity or springiness or whatever you want to call it -- i'm talking about tendons and ligaments and how well they store and release energy), and skill. here is my self-assessment of each of these abilities on a scale of 1-10, where 1 is a fat alcoholic smoker who's never worked out, 5 is an average, reasonably in-shape 28-year-old, and 10 is a world-record holder:
one other thing that's not listed here is conditioning, which isn't needed for a single ME jump but which contributes to ability to train well. i'd rate my conditioning as a 6. probably a shade above average for a 28-year-old, but not good. with proper conditioning (and other factors like sleep, diet, and alcohol consumption under better management) i should be able to increase the share of average-to-good jumping days.
next post will consider what my goals should be and how i should try to get there.
my current DLRVJ PR, repeated on 3-4 widely-spaced occasions over the past 18 months or so, is about 36 inches. that is, i've gotten all but an inch of my palm up over the rim. to dunk, even off a lob, it's generally understood that you need to have your whole palm over. for me, that means 37 inches. so i need a one-inch improvement on my PR in order to dunk. i'll leave aside for a second the need to also have someone throwing me lobs because my hands are too small to hold onto the ball during a full arm swing.
on an average day, i can hit between 34 and 35 inches. bad days more like 33. good days are 35+.
jumping is a combination of strength, power, elasticity (or bounce or reactivity or springiness or whatever you want to call it -- i'm talking about tendons and ligaments and how well they store and release energy), and skill. here is my self-assessment of each of these abilities on a scale of 1-10, where 1 is a fat alcoholic smoker who's never worked out, 5 is an average, reasonably in-shape 28-year-old, and 10 is a world-record holder:
- strength: 7 (have squatted 2x bw, around 1.9x last time i tested after an extended period of de-emphasizing squats, still could be better)
- power: 6 (SVJ is comfortably 30-31 and PR is 32 -- pretty good but not great)
- elasticity: 5 (13.0 100m)
- skill: 7 (i think that at this point i've grooved a pretty efficient, consistent approach that would, with improvements in one or all of the other areas, lead to dunk-level jump height)
one other thing that's not listed here is conditioning, which isn't needed for a single ME jump but which contributes to ability to train well. i'd rate my conditioning as a 6. probably a shade above average for a 28-year-old, but not good. with proper conditioning (and other factors like sleep, diet, and alcohol consumption under better management) i should be able to increase the share of average-to-good jumping days.
next post will consider what my goals should be and how i should try to get there.