4981
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 17, 2015, 11:11:02 am »
20s is quicker than 60% for you, unless you've suddenly got 12.0 sped. 
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4982
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 17, 2015, 11:09:33 am »
last night:
- glute raises x 12,12,12
- glute march x 10,10,10
- four-way hip extension x 12,12/side
- shoulder dislocates
- joint circles
- calf stretching
- glute raises x 12,12,12
- glute march x 10,10,10
- four-way hip extension x 12,12/side
- shoulder dislocates
- joint circles
- calf stretching
4984
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.
4985
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.
4986
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.
4987
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
4988
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 12, 2015, 05:06:35 pm »
4989
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?
4990
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.
4991
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. 
4992
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: June 11, 2015, 06:00:06 pm »
in seriousness have you gotten that shit checked?
4993
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.
4994
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.
4995
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.