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Messages - LBSS

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5191
Olympic Weightlifting / Re: Kings of Weightlifting
« on: March 09, 2015, 09:31:04 am »
haha YT has been trying to get me to watch that vid for weeks. 32 minutes is long. gotta watch it piecemeal.

EDIT: the pyrros dimas lifts starting around 10:30 are completely insane. power snatch doubles of 140. power clean to jerk at 170 and it doesn't even look like he's trying.

EDIT 2: also, aukhadov doing clean-grip stationary-jerk-to-OHS with 180kg, at about 16:30. wat.

5192
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: March 09, 2015, 09:30:28 am »
reminds me of something i read years ago from tony gentilcore: if you want to not eat sugary stuff, then throw it out. if it's in your house, chances are you'll eat it.

5193
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 09, 2015, 09:27:57 am »
why have the assistance day for PC? why not just more PC?

5194
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 09, 2015, 09:08:24 am »
you're still shuffling your feet, man. so many wasted steps, so much wasted movement. the point of the t0ddday method is to make sure that each step adds useful speed and power, i.e. speed and power than you can convert into vertical movement. your full run-up approaches are still incredibly inefficient. i almost never take more than four steps anymore, and never more than five, because that's the most my body can handle to get up to the max speed i can convert into a jump.

5195
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 09, 2015, 09:05:21 am »
last night:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb; left shoulder
MENTAL STATE: good

- KB swing 30/30 x 5

- X-band walks 30/30 x 3

- hip thrust x 20,20

- band pull-apart x 20,20

- some other stuff that i forget

- stretch

just to get the blood flowing and the glutes activated. bout 20 minutes start to finish.

5196
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 07, 2015, 04:42:43 pm »
Quote from: Coges on March 05, 2015, 08:23:12 pm
Did it look like this???



I'm going home to watch Rocky 4 now.

lol yeah, that except blind because i couldn't see through the snow sticking to my glasses.

5197
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 07, 2015, 04:42:17 pm »
WEIGHT: ???
SORENESS: quads (?)
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb; left shoulder
MENTAL STATE: good, a bit slow

- warm up

- DRLVJ & SLRVJ x some
back-ironed little dodgeball a couple times. not great.

- pogo x 8,15,15
focus on extension through feet

- squat MSEM 295 x 6
all very strong except fifth rep

- superset x 3
-- DB row 65 x 15/each
-- push up x 15

- decline sit up +18 x 10,10

- stretch

decent workout. so beginneth my beating myself into the ground for the next two weeks before i go camping in the southwest for 4-5 days at the end of march/beginning of april.

5198
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 06, 2015, 05:41:19 pm »
Quote from: Eric on March 06, 2015, 04:53:43 pm
Quote from: LBSS on March 03, 2015, 12:28:58 pm
^^^jesus christ! there's nothing like that on the east coast. some of the western mountains might be in range but i've only ever skied in vermont and massachusetts. killington has something like 130km of trails and 22 lifts, about 1000m drop between summit and base.

Hey now I think thats about 4hrs or so from me, small world!  If I ever went skiing though I'd end up in a body cast

lol you definitely would have been the biggest guy on the mountain.

5199
Bios / Re: Animals
« on: March 06, 2015, 11:24:22 am »


hallo.

5200
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 06, 2015, 09:54:47 am »
Quote from: vag on March 03, 2015, 03:32:07 am
So when do you know you reached lactic acid threshold? Is it a matter of distance, intensity or both? Do you feel it, or do you just know it from the numbers? Is it that burn that spreads in your quads while you put effort? ( this is so very familiar in prolonged non-stop skiing downhills ).
I like to get into running again now that the weather improves. But i am not into long distances, i like to do a mile at ~80%, and then either tempos ( something like 10-15x100m ) or max sprints ( about 5 max-out runs, distances varying from 80m to 300m ). But a longer run seems interesting too for aerobic fitness and fat loss, just don't want it to have any consequences at recovery and endurance muscle fiber adaptations. Is 5K at a moderate pace 'safe'?

you know the threshold feeling, it's what you said: when your muscles start to burn. if you keep your low-intensity steady-state cardio low-intensity and relatively low volume, you should be fine. and as long as you build up to it slowly. one idea, which i'm considering implementing once the roads and sidewalks here are no longer covered in ice, is a medium-distance run (starting with two miles and building up to 3 or 4) one day a week and extensive tempo or a fartlek one day a week. that overall volume is low enough that i wouldn't be too worried about compromising the gym adaptations.

5201
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 05, 2015, 04:53:43 pm »
WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb
MENTAL STATE: good

- jog x 21 mins
through snow, very slow going and i am NOT in running shape. still glad to fight through it, though.

- stretch

more later.

5202
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 05, 2015, 11:11:32 am »
federal government closed today so the gym is also closed.  :raging:

i will go for a run later and then do KB swings and band/bw stuff.

5203
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: March 03, 2015, 11:46:58 pm »
death to ice.

5204
Strength, Power, Reactivity, & Speed Discussion / Re: Olympic Lifting Shoes
« on: March 03, 2015, 11:45:20 pm »
go cheap, no need to spend 300 bucks. i have pendlay do-wins that i got about five years ago on sale for $70. they're more expensive now because weightlifting/crossfit has blown up, but still in the $120-130 range. they're fantastic shoes, i've had to replace the laces but otherwise they're basically like new after years of multiple-times-per-week use.

dunno about heel height. i think the do-wins are 3/4" and that's been great for me. i do wonder if another quarter inch would make a difference, but not enough to get new shoes.

5205
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 03, 2015, 09:37:07 pm »
WEIGHT: ???
SORENESS: right tricep (?)
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb
MENTAL STATE: okay

- warm up

- SVJ x 5,5

- one-step RVJ x 5,5

- pogo x 10,10
focus on extending through toes

- squat 225 x 8,8
low back felt a little wonky before i started warm up sets and then was fine. AELS 4lyfe.

- superset x 2
-- DB OHP 40s x 10
-- inverted row x 20

- DB SLRDL 50s x 10,10/each

- stretch

okay workout. very limited space-wise as all the courts were being used except the one that's mostly covered in gym mats. didn't have space for anything longer than a step.

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