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Messages - LBSS

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5491
i got video somewhere, will try to remember to post before i go on my trip.

5492
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back a little bit
MENTAL STATE: very good

- warm up

- jumps x ~20 mins
good but not great, back-ironed a bunch of attempts with the dodgeball and squeezed one down weakly.

- squat
low back felt weird with the bar on, no need to push it

- superset x 3
-- DB BSS 40s x 5,8,8
-- assisted natural GHR x 8
right knee felt weird on first set, which is why i only did 5 there. adjusted for subsequent sets and was fine.

- superset x 2
-- bench 205 x 5
-- seated cable row 110 x 12; 140 x 12
left wrist hurt after first bench set

- some dips and pull ups
- 4-way cable hip extension a la korfist

- rudiment hops

- stretch

edited to add the dips, pull ups, and hip extensions.

5493
technically i'm going to central asia, but yeah it's not easy. probably would be easier in israel or jordan or egypt than in tajikistan, actually.

also, my gf pointed out last night that my headache frequency has gone WAY up the past 3 months or so. it's funny because as soon as she said it i knew it was true, but i hadn't thought about it until that moment. anyway she said i should go see a doctor and she's probably right. something to add to the list for when i'm home from my trip.

5494
neat. thanks for link.

5495
leaving on a 2.5-week trip next tuesday: tajikistan for a week and a half and then afghanistan for a week. bringing the old jump rope and will basically do a lot of low-intensity plyos and bodybuilding stuff.

Boo. I know career>>>jumping and all that, but still. Boo.

i know, it sucks. it's not even like career>jumping, it's just that in my career, which is how i pay my bills, there's no choice whether to travel or not. if tajikistan had ANY basketball courts (believe me, i've searched*), i'd try to get some jumping in. kabul does but they're not in places i can go: maybe army bases, which i never go near, a couple of afghan places that are off-limits to me for security reasons, and maybe the embassy compound, which i can pretty much only get into for meetings with an escort and shit and it's a giant hassle.

*actually there is one, hilariously situated next to a churning rapid on a river about halfway between the capital and the main city in the east. hilariously because the rapid is so powerful that it's constantly spraying water all over the court, and therefore the court is perpetually wet. it's on this bizarro resort owned by the national aluminum company where i stayed once last year. strange, strange place. i'll be lucky to get out of the capital at all on this trip, let alone have any free time anywhere. dushanbe doesn't even have a real track.

5496
WEIGHT: ???
SORENESS: pecs a tiny bit
ACHES/INJURIES: none
MENTAL STATE: tired

- warm up

- squat 255 x 5,5,5
solid

- RDL 255 x 8,8,8
straps. loving these.

- DB OHP 40s x 8

- pull up x 8

weak. was up at 5:15 for work this morning and worked until 7:30.

5497
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 16, 2014, 01:16:53 pm »
"deltoid anterior"

5498
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 16, 2014, 10:55:30 am »
does greek usually place adjectives after nouns?

5499
WEIGHT: ???
SORENESS: hamstrings, glutes a little
ACHES/INJURIES: left shoulder a little, left calf was cramping yesterday but okay today
MENTAL STATE: still really tired, stressed

- warm up

- jumps x 15 minutes or so
pretty crap, although i got 32 off one step and 33+ off two it was all downhill from there. legs felt a little dead and work has been really stressful this week, so not surprised that i'm off at the gym.

- bench 185 x 3+1
weak. very weak. abandoned normal plan.

- superset x 4
-- bench 135 x 10
-- BB row 135 x 10

- stretch

pretty terrible but again, not surprising. this should have been last night but i didn't get home until 30 minutes before the gym closes. leaving on a 2.5-week trip next tuesday: tajikistan for a week and a half and then afghanistan for a week. bringing the old jump rope and will basically do a lot of low-intensity plyos and bodybuilding stuff.

5500
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 14, 2014, 04:34:11 pm »
hm, yeah, interesting to look back. lots of setbacks. my training history is similar, tbh.

5501
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 14, 2014, 08:25:04 am »
do you think you maybe just started this block a little too conservatively? i mean, i've squatted 315x5,5,5 and benched 225x5,5,4 at 20-25 pounds lighter than you are right now and we all know you're leaner and more athletic than i am.

5502
then get stronger -- squats are great, plus RDLs, GHRs, etc.

box jumps, squat jumps, and other overloaded jump variations are also great.

most importantly, though, you need to sprint and do change-of-direction drills.

5503
friday:

sick. did 7DVJC at full Rx'd sets/reps but it was about all i could muster.

today:

WEIGHT: 174.5
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: wiped the fuck out

- warm up

- jumps x some
got one dunk with the dodgeball and a bunch of misses of various kinds. once i got owned by the front of the rim i shut it down.

- squat 225 x 5; 245 x 5,5
no discomfort, not difficult, but third set was wack: hips and knees all over the place. not solid.

- MR half tucks x ~18,18,18

- rudiment hops

slept very badly last night and had to wake up early this morning so didn't have a lot of juice for this workout. on the plus side i don't feel sick today for the first time since last week.

5505
what are you actually trying to get good at? like, what are your main one or two goals? just saying you want to improve power, speed and explosiveness doesn't give a lot to go on, it's too general.

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