5176
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 22, 2015, 02:02:02 pm »
free high-tops, huh? 1:42 is awesome.
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5177
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 21, 2015, 09:06:13 pm »
RSR proves to be much more demanding than i what i thought when seeing it on paper.
Legs are constantly tired. Moar sleep&food, must stretch/SMR too.
lolduh.
5178
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 21, 2015, 09:03:27 pm »
^^^yeah that's what i'm afraid of. would be weird because my right leg has always been stronger than my left, at least since i started fencing like 16-17 years ago.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- superset x 3
-- plate swing 45 x 10
-- pogo x 12
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- superset x 3
-- plate swing 45 x 10
-- pogo x 12
- stretch
5179
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 21, 2015, 01:28:59 pm »
i mean i can't quite figure out if those reps are crappy or not. they felt fine as i was doing them, very stable and easy, not even a lower back pump, let alone pain or discomfort. and i don't think i'm waggling my hips. but the tilt...looks weird.
5180
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 21, 2015, 08:42:37 am »
yep that's what i meant. why are you doing a 1RM in running shoes?
5181
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 20, 2015, 09:44:28 pm »
here are today's squats. you can see the lean pretty clearly. need to correct it. some of it may just be the fact that my right shoulder is lower than my left. some is clearly more serious than that, though.
EDIT: may not look it with the angle but these are all below parallel.
<a href="http://www.youtube.com/watch?v=QD5DRU5FHEI" target="_blank">http://www.youtube.com/watch?v=QD5DRU5FHEI</a>
EDIT 2: for an imperfect comparison, here is 350x1 from fall 2013.
<a href="http://www.youtube.com/watch?v=OkGlV2kB4MA" target="_blank">http://www.youtube.com/watch?v=OkGlV2kB4MA</a>
EDIT: may not look it with the angle but these are all below parallel.
EDIT 2: for an imperfect comparison, here is 350x1 from fall 2013.
5182
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 20, 2015, 09:36:44 pm »
no worries, b. i got a little jump start on it tonight, see below.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little, left shoulder bugged at one point and then was okay
MENTAL STATE: good
- warm up
- DLRVJ submax: one-step x 2; two-step x 2; three-step x 2; four-step x 6
reached with both hands on most reps, but hit a very relaxed 33 on one of the four-step jumps. that's good.
- LTMP SKWAAAAT
-- gentle stretch: hip flexors inside and out, hamstrings, glutes (pigeon), quads, calves, lats x 30s,15s
-- squat 195 x 20
meant to go to failure, per the LTMP volume blog post, but 20 was a lot more than i thought i'd get (true failure might have been ten more reps! who knew i had that in me?) and i'm still a bit concerned about my form, so i cut it off there.
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little, left shoulder bugged at one point and then was okay
MENTAL STATE: good
- warm up
- DLRVJ submax: one-step x 2; two-step x 2; three-step x 2; four-step x 6
reached with both hands on most reps, but hit a very relaxed 33 on one of the four-step jumps. that's good.
- LTMP SKWAAAAT
-- gentle stretch: hip flexors inside and out, hamstrings, glutes (pigeon), quads, calves, lats x 30s,15s
-- squat 195 x 20
meant to go to failure, per the LTMP volume blog post, but 20 was a lot more than i thought i'd get (true failure might have been ten more reps! who knew i had that in me?) and i'm still a bit concerned about my form, so i cut it off there.
- stretch
5183
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 20, 2015, 11:49:12 am »
man you should totally do it. quick google reveals that the USATF tennessee association championships are in june but i bet there are smaller meets. here's an open track club in knoxville: http://www.tnelitetc.org/.
not to push you in that direction or anything!
not to push you in that direction or anything!
5184
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 20, 2015, 11:42:56 am »
real 720 is real. god damn.
5185
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 20, 2015, 11:37:20 am »
not really a plyometric exercise, more akin to a jump squat. kellyb has advocated that kind of weighted BSS jump, i think, although when i've done them before i've split the weight into two lighter DBs, rather than using one held at chest level.
EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?
EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?
5186
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 20, 2015, 11:16:10 am »
the windmill at 0:16 is gnarly
5187
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2015, 11:21:42 pm »
alright so adarq had some advice for me, as i mentioned. a few things:
- more DLRVJ
- more squatting
-- consider LTMP*, maybe in conjunction with MSEM
-- consider MEBM once per week
- some reactivity/power accessory work for shoulder power and power in triple extension
- keep post-jumping weight room work brief because of sneaky CNS fatigue
basically, i responded okay to the FIF workout frequency, but it didn't necessarily give me the best bang for the buck in terms of exercise prescription. i need to be stronger, and i need to be better AT JUMPING.
i'm still trying to figure out how to turn that into a weekly schedule. one thing i should definitely do is get back to early bed/early wakeup. jumping before work is much easier than after because the gym is generally free before 7:30 AM. i tried it before and my problem was bedtime discipline. but if i'm in bed by 11 i can make it work. on that note, i'm going to bed.
*good excuse to go read this vintage adarq.org post: http://www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/
- more DLRVJ
- more squatting
-- consider LTMP*, maybe in conjunction with MSEM
-- consider MEBM once per week
- some reactivity/power accessory work for shoulder power and power in triple extension
- keep post-jumping weight room work brief because of sneaky CNS fatigue
basically, i responded okay to the FIF workout frequency, but it didn't necessarily give me the best bang for the buck in terms of exercise prescription. i need to be stronger, and i need to be better AT JUMPING.
i'm still trying to figure out how to turn that into a weekly schedule. one thing i should definitely do is get back to early bed/early wakeup. jumping before work is much easier than after because the gym is generally free before 7:30 AM. i tried it before and my problem was bedtime discipline. but if i'm in bed by 11 i can make it work. on that note, i'm going to bed.
*good excuse to go read this vintage adarq.org post: http://www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/
5188
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: January 19, 2015, 11:13:10 pm »
congrats on the PRs 
5189
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 19, 2015, 07:19:44 pm »
haha that makes me think of the deandre jordan one that inspired this gif (which i have already posted but bears reposting every once in a while):
5190
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 19, 2015, 07:05:22 pm »
sick on the 315x10. 