5461
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: November 04, 2014, 11:30:44 am »
look upstream. glute minimus and hamstrings can refer pain down. especially glute minimus. forgive the huge image, but:
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5462
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 04, 2014, 02:31:06 am »
5463
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 03, 2014, 11:46:20 pm »
lipek vs. kilganon. white men can't jump.
<a href="http://www.youtube.com/watch?v=bNbIeQNZPbk" target="_blank">http://www.youtube.com/watch?v=bNbIeQNZPbk</a>
5464
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 03, 2014, 09:19:33 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip during beginning of jog but it went away
MENTAL STATE: good
- easy-to-moderate hill workout on treadmill x 20 mins
HR 155-165
- superset x 3
-- DB OHP 50s x 5
-- neutral chin x 5
- dip x 5
- neutral chin x 5
- dip position leg raise x 10,10
- stretch
ETA: someone reminded me tonight that kabul is 6000 feet (1800m) above sea level. does make a difference.
SORENESS: none
ACHES/INJURIES: right hip during beginning of jog but it went away
MENTAL STATE: good
- easy-to-moderate hill workout on treadmill x 20 mins
HR 155-165
- superset x 3
-- DB OHP 50s x 5
-- neutral chin x 5
- dip x 5
- neutral chin x 5
- dip position leg raise x 10,10
- stretch
ETA: someone reminded me tonight that kabul is 6000 feet (1800m) above sea level. does make a difference.
5465
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 03, 2014, 12:25:41 am »
for RDLs, if you're doing them for volume, you could just use a light weight and DL it before doing the partial reps from the top.
and yeah bench reverse hypers can be good. belly on the bench, holding onto the uprights, DB between the ankles if you want to add weight. the fact that you can't do full ROM doesn't really matter that much, you can still definitely get a good pump.
and yeah bench reverse hypers can be good. belly on the bench, holding onto the uprights, DB between the ankles if you want to add weight. the fact that you can't do full ROM doesn't really matter that much, you can still definitely get a good pump.
5466
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: November 03, 2014, 12:22:04 am »
fwiw, with jumping practice, i've found that even just doing some drop-steps or one-step approaches (as i did last night) can be an okay substitute for real running jumps at the rim. helps to groove the pattern at least, and it's not like you're going to be able to do real max/PR-attempt jumps with all the other volume you're doing.
5467
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2014, 01:12:57 pm »
back in kabul.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: center-front of right foot
MENTAL STATE: good
- warm up
- depth jump 18" x 5,5,4
third set best.
- superset x 2
-- DB jump squat 15s x 3; 20s x 3
-- one-step RVJ x 4
- pogo x 5,8,8
- stretch
wanted to work out last night to make up for the day i missed but i was too tired/headachey from traveling. waking up at 2:20 AM and spending the next 13 hours in transit will do that. my feet often get a bit fucked up after extended time in planes, today's ache was NBD and will be gone by tomorrow.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: center-front of right foot
MENTAL STATE: good
- warm up
- depth jump 18" x 5,5,4
third set best.
- superset x 2
-- DB jump squat 15s x 3; 20s x 3
-- one-step RVJ x 4
- pogo x 5,8,8
- stretch
wanted to work out last night to make up for the day i missed but i was too tired/headachey from traveling. waking up at 2:20 AM and spending the next 13 hours in transit will do that. my feet often get a bit fucked up after extended time in planes, today's ache was NBD and will be gone by tomorrow.
5468
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 02, 2014, 09:17:45 am »
major, major props on finally putting up some video, even if it's a little wobbly. i'll let acole or somebody else comment on it but for getting it up here.
weird they didn't knock you out for your wisdom tooth removal. i got all four out about 6-7 years ago, i was definitely fully anesthetized.
for getting it up here. weird they didn't knock you out for your wisdom tooth removal. i got all four out about 6-7 years ago, i was definitely fully anesthetized.
5469
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 02, 2014, 09:09:51 am »
i like RDLs better than GMs because i feel like i can engage my glutes more easily throughout the movement. both hit lower back pretty well, and obviously hamstrings. YMMV.
that said, you're already doing DLs so if you want a curl instead of an extension movement, maybe try swiss ball hamstring curls? or natural GHR? and then swiss ball or bench hypers for your lower back?
that said, you're already doing DLs so if you want a curl instead of an extension movement, maybe try swiss ball hamstring curls? or natural GHR? and then swiss ball or bench hypers for your lower back?
5470
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2014, 10:10:56 am »
thanks man. gotta keep just doing something.
tonight:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: okay
- warm up
- depth jump 16" x 4,4,4
- superset x 3
-- DB jump squat 8s x 2
-- SVJ x 2
flying on the SVJs. felt high.
- pogo x 8,8,8
- stretch
tonight:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: okay
- warm up
- depth jump 16" x 4,4,4
- superset x 3
-- DB jump squat 8s x 2
-- SVJ x 2
flying on the SVJs. felt high.
- pogo x 8,8,8
- stretch
5471
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 30, 2014, 10:42:41 pm »the NBA is back!
5472
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 30, 2014, 01:20:54 pm »
WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: left shoulder a little
MENTAL STATE: okay
- warm up
- DB OHP 16s x 10+3+3+3+3+3
- neutral chin up x 10+3+3+3+3+3
- stretch
today was the biggest day of the whole trip, so i didn't finish working until about 9:30. got back to my room, threw on some shorts, and the above was what i had time for (minus the stretching, which i did in my room) before the gym closed at 10. better than nothing.
SORENESS: hamstrings a little
ACHES/INJURIES: left shoulder a little
MENTAL STATE: okay
- warm up
- DB OHP 16s x 10+3+3+3+3+3
- neutral chin up x 10+3+3+3+3+3
- stretch
today was the biggest day of the whole trip, so i didn't finish working until about 9:30. got back to my room, threw on some shorts, and the above was what i had time for (minus the stretching, which i did in my room) before the gym closed at 10. better than nothing.
5473
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 29, 2014, 01:36:02 pm »
WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: left shoulder a little
MENTAL STATE: tired
- warm up
jog 2km in 10:10. heart rate up a bit but this was not challenging.
- depth jump ~18-20 x 3,3,3
first and third sets were better. second set clunky landings, was overthinking.
- SVJ x 4,4
- pogo x 5,5,5
- stretch
finished work very late and then couldn't find my shorts, which i'd sent down with my laundry this morning. i should have just forgotten about it til tomorrow and just done some shit in my room, but i called the front desk to find them and an incredibly stupid saga ensued. so i ended up getting to the gym 10 minutes before it closed, doing that jog you see there, and working out in my room anyway. and it's late as hell now and the most important/insane day of my trip is tomorrow.
SORENESS: hamstrings a little
ACHES/INJURIES: left shoulder a little
MENTAL STATE: tired
- warm up
jog 2km in 10:10. heart rate up a bit but this was not challenging.
- depth jump ~18-20 x 3,3,3
first and third sets were better. second set clunky landings, was overthinking.
- SVJ x 4,4
- pogo x 5,5,5
- stretch
finished work very late and then couldn't find my shorts, which i'd sent down with my laundry this morning. i should have just forgotten about it til tomorrow and just done some shit in my room, but i called the front desk to find them and an incredibly stupid saga ensued. so i ended up getting to the gym 10 minutes before it closed, doing that jog you see there, and working out in my room anyway. and it's late as hell now and the most important/insane day of my trip is tomorrow.
5474
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 29, 2014, 04:45:15 am »
note to self: reintroduce a bit of feldenkrais (or pseudo-feldenkrais), especially on non-workout days. my lower back went from tight and aching to smooth and awesome-feeling last night with a bit of making-it-up-as-i-went pelvic stuff. low back, neck, shoulders, and arms all feel nice today.
5475
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2014, 01:40:10 pm »
streak broke tonight. went out for dinner with colleagues and got home too late to go to the gym. could not fail to do either thing, out of politeness to people i need to have a good relationship with.
did some feldenkrais (shoulders and neck) and SMR (quads, adductors, calves, soleus) and long stretching session but that does not a workout make.
i will half-forgive myself if i manage to work out twice on any day between now and when i head home.
did some feldenkrais (shoulders and neck) and SMR (quads, adductors, calves, soleus) and long stretching session but that does not a workout make.
i will half-forgive myself if i manage to work out twice on any day between now and when i head home.