5446
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: December 19, 2014, 03:20:48 pm »
yeah man how is that job search going?
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5447
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 19, 2014, 02:21:28 pm »
mash'allah
5448
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 19, 2014, 10:32:20 am »
super solid, good job.
5449
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 19, 2014, 10:30:38 am »Do you have any advice on how to improve my overhead squat (other than actually overhead squatting)?
better thoracic spine and shoulder mobility and stability.
5450
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2014, 10:17:29 pm »
FIF Day 17
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
i can consistently get 30 on a SVJ without max effort. that is good.
- depth jump @ 15" x 5,5,5,5
first set awesome, got progressively worse until the last couple reps.
- half squat 275 x 3,3,3,3
- reverse hyper x 12,12,12
- superset x 2
-- DB OHP 40s x 10
-- pull up x 6+4
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
i can consistently get 30 on a SVJ without max effort. that is good.
- depth jump @ 15" x 5,5,5,5
first set awesome, got progressively worse until the last couple reps.
- half squat 275 x 3,3,3,3
- reverse hyper x 12,12,12
- superset x 2
-- DB OHP 40s x 10
-- pull up x 6+4
- stretch
5451
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 18, 2014, 07:14:14 pm »
5452
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2014, 11:18:58 am »
last night: FIF Day 16
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: fine
- plank x 30s,30s
- leg raises x 16,16
- SL glute bridge w/3s pause x 10,10/leg
was supposed to do advanced glute bridge but circumstances meant could only do SL. too complicated to explain why. got 'em done, that's what counts.
- hip flexor raise w/3s pause x 8,8/leg
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: fine
- plank x 30s,30s
- leg raises x 16,16
- SL glute bridge w/3s pause x 10,10/leg
was supposed to do advanced glute bridge but circumstances meant could only do SL. too complicated to explain why. got 'em done, that's what counts.
- hip flexor raise w/3s pause x 8,8/leg
5453
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 17, 2014, 09:09:49 am »
you thought you had cut down on choppy steps, but you had not cut them out. be more efficient, be faster. be more efficient, be faster. be more efficient, be faster.
and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.
and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.
5454
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2014, 10:02:45 pm »
FIF Day 14
- rest
skipped because i did it yesterday
FIF Day 15
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little stressed at the beginning but calmed down while warming up
- warm up
- depth jump @15" x 5,5,5,5
pretty much always twist to the right on these, about 20 degrees. interesting.
- jump squat 70 x 8,8,8,8
no reset except on third set. 70lbs=40% of system weight, as rx'd.
- RVJ or SVJ x 2 (optional)
skipped because i did a couple during warm up
- reverse hyper x 15,15,15
pointed toes, more challenging, more engagement from hamstrings. made it easier to keep feet together, as well.
- stretch
skipped because i did it yesterday
FIF Day 15
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little stressed at the beginning but calmed down while warming up
- warm up
- depth jump @15" x 5,5,5,5
pretty much always twist to the right on these, about 20 degrees. interesting.
- jump squat 70 x 8,8,8,8
no reset except on third set. 70lbs=40% of system weight, as rx'd.
skipped because i did a couple during warm up
- reverse hyper x 15,15,15
pointed toes, more challenging, more engagement from hamstrings. made it easier to keep feet together, as well.
- stretch
5455
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 16, 2014, 01:19:53 pm »
your approach sucks, way too many choppy steps that add nothing. t0ddday method, t0ddday method, t0ddday method, t0ddday method, t0ddday method. go look in dreyth's journal, it's on the second-to-last page now if you need a reference.
5456
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2014, 09:28:27 am »
yesterday: FIF Day 13
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, tired
- warm up
- SVJ x 4; RVJ x 5 @90%
- plank x 30s,30s
- leg raise x 15,15
legs basically straight now
- SL glute thrust x 50/leg (25,25)
- seated hip flexor w/3s pause x 8,8/leg
- stretch
well, i'm a day behind now.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, tired
- warm up
- SVJ x 4; RVJ x 5 @90%
- plank x 30s,30s
- leg raise x 15,15
legs basically straight now
- SL glute thrust x 50/leg (25,25)
- seated hip flexor w/3s pause x 8,8/leg
- stretch
well, i'm a day behind now.
5457
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 06:24:52 pm »
yeah sorry, i meant cowed, not scooby. the post is here: http://www.adarq.org/progress-journals-experimental-routines/from-bull-to-beast-hopefully/msg102949/#msg102949.
one thing to add is that it's also useful as a day-to-day AREG thing. for example, i always jump higher off a step than from standing (obviously). but on days when i'm not super bouncy or smooth for whatever reason i might get no more benefit off three steps than two. so that day i only do two step jumps.
Quote
1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.
you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.
one thing to add is that it's also useful as a day-to-day AREG thing. for example, i always jump higher off a step than from standing (obviously). but on days when i'm not super bouncy or smooth for whatever reason i might get no more benefit off three steps than two. so that day i only do two step jumps.
5458
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 02:10:09 pm »i'm mostly impressed that you're getting that high off two with no arm swing.
That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.
I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.
that's the thing, though: swinging the ball down hard is a boost but can't come close to a full-amplitude arm swing. if you practiced a bit (t0ddday technique, see my or scooby's journals for an explanation) i bet you'd be at 40".
5459
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 09:17:45 am »
i'm mostly impressed that you're getting that high off two with no arm swing.
5460
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2014, 09:15:12 am »
nah nah adarq, if you keep getting into running i give even odds that you end up doing an ultra. maybe not a hundred, but an ultra. you don't seem to do things halfway very much...