5896
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5897
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 04, 2014, 10:10:56 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- jog x 12 mins
- bit o'stretching
- KB swing x 10,10,10,10,10
- KB clean x some
- KB snatch x a couple
left shoulder displeased
- more stretching and SMR
wanted to sprint but the track was closed by the time i got home from baltimore. thought it was open later. so got the blood flowing a bit instead. early bedtime tonight and jumping tomorrow morning.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- jog x 12 mins
- bit o'stretching
- KB swing x 10,10,10,10,10
- KB clean x some
- KB snatch x a couple
left shoulder displeased
- more stretching and SMR
wanted to sprint but the track was closed by the time i got home from baltimore. thought it was open later. so got the blood flowing a bit instead. early bedtime tonight and jumping tomorrow morning.
5898
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 04, 2014, 09:44:15 pm »
that guy can go jump in a lake.
5899
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 01, 2014, 10:30:36 pm »
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: low back tight, left hip a little, left shoulder a little
MENTAL STATE: good
- warm up
- DLRVJ x ~8
excellent, some good clean dunks with the dodgeball. 35+ on a few, all over 34
- basketball x 2 games
i suck but wind is better
- bench 215 x 5,5,5
- kroc row 80 x 22(R),20(L)
- inverted row x 10,10,10
- dip x 15
walk home, change shoes, jog 0.5 mile to track
- strides
- LRLR bounds x 3
- sprint 30m x 1; 40y x 2; 50m x 2; 100m x 1
hand timing is bad. got 4.5 on the 30, ~5.3 on the 40s, ~6.8 on the 50, and 13.5 (
although to be fair it was at the end of a long workout and i am NOT fit) on the 100
- walk home
- stretch
the 6.8 on the 50 gives me a 12.5 estimate for the 100. the 4.5 30 gives me an 11.88. the 13.5 on the 100 gives me a...13.5. pretty clear what my problem is, i think.
later:
- foam roller hips, t-spine; some more quad and hip stretching.
SORENESS: none
ACHES/INJURIES: low back tight, left hip a little, left shoulder a little
MENTAL STATE: good
- warm up
- DLRVJ x ~8
excellent, some good clean dunks with the dodgeball. 35+ on a few, all over 34
- basketball x 2 games
i suck but wind is better
- bench 215 x 5,5,5
- kroc row 80 x 22(R),20(L)
- inverted row x 10,10,10
- dip x 15
walk home, change shoes, jog 0.5 mile to track
- strides
- LRLR bounds x 3
- sprint 30m x 1; 40y x 2; 50m x 2; 100m x 1
hand timing is bad. got 4.5 on the 30, ~5.3 on the 40s, ~6.8 on the 50, and 13.5 (
although to be fair it was at the end of a long workout and i am NOT fit) on the 100- walk home
- stretch
the 6.8 on the 50 gives me a 12.5 estimate for the 100. the 4.5 30 gives me an 11.88. the 13.5 on the 100 gives me a...13.5. pretty clear what my problem is, i think.
later:
- foam roller hips, t-spine; some more quad and hip stretching.
5900
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 01, 2014, 11:27:34 am »
yesterday afternoon:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, back a little tight
MENTAL STATE: stressed out, sluggish
- warm up
- jumps x a bunch
just awful, 32-33 with maybe one or two 33-34. uncoordinated, no speed or bounce. ;ajwoeinf;asciv;alxighasoirjta;o inj:OSIDJF:OIQJ#R:P(#@J$
- donkey ankle bounces x 15,15,15
- superset x 3
-- step up bar x 10
-- natural GHR x 6
that's all i had time for. meant to go back in the evening but i was working until 9 and then my head was splitting open by the time i knocked off. i think tonight i'll play a game of pickup and then do some earnest jumping and lifting, even if it's not at the rim.
later i worked over my quads, ITB and t-spine with the foam roller and stretched.
NOTE TO VAG, RAPTOR, ACOLE, CHRIS, WHOEVER ELSE READS THIS: if i do not log SMR and/or stretching apart from my workout on a particular day, please call me out on it.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, back a little tight
MENTAL STATE: stressed out, sluggish
- warm up
- jumps x a bunch
just awful, 32-33 with maybe one or two 33-34. uncoordinated, no speed or bounce. ;ajwoeinf;asciv;alxighasoirjta;o inj:OSIDJF:OIQJ#R:P(#@J$
- donkey ankle bounces x 15,15,15
- superset x 3
-- step up bar x 10
-- natural GHR x 6
that's all i had time for. meant to go back in the evening but i was working until 9 and then my head was splitting open by the time i knocked off. i think tonight i'll play a game of pickup and then do some earnest jumping and lifting, even if it's not at the rim.
later i worked over my quads, ITB and t-spine with the foam roller and stretched.
NOTE TO VAG, RAPTOR, ACOLE, CHRIS, WHOEVER ELSE READS THIS: if i do not log SMR and/or stretching apart from my workout on a particular day, please call me out on it.
5901
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 01, 2014, 09:25:00 am »
forgot that you don't have DBs. god i would kill to be able to work out at home. to have a garage...
volume OHP ftw.
volume OHP ftw.
5902
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 29, 2014, 03:48:48 pm »
that makes a lot of sense.
5903
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 29, 2014, 09:54:32 am »
your explanation of your misunderstanding of vag's post is bewildering. the calculation is not complicated.
measure five toe-to-heel steps. say* that's 1.22m. in order to get 100m you need 100/1.22=81.97 or basically 82 sets of five steps. 82*5=410 steps=100m. you could do the same thing with bigger strides and it'd be quicker if a little less accurate. the equation stays the same. three strides=9.1m. 100/9.1=10.99 or basically 11 sets of three strides. 33 strides=100m. bingo.
*JUST FOR THE SAKE OF THE EXPLANATION, THIS NUMBER IS NOT INTENDED TO REFLECT YOUR ACTUAL LIVED REALITY.
measure five toe-to-heel steps. say* that's 1.22m. in order to get 100m you need 100/1.22=81.97 or basically 82 sets of five steps. 82*5=410 steps=100m. you could do the same thing with bigger strides and it'd be quicker if a little less accurate. the equation stays the same. three strides=9.1m. 100/9.1=10.99 or basically 11 sets of three strides. 33 strides=100m. bingo.
*JUST FOR THE SAKE OF THE EXPLANATION, THIS NUMBER IS NOT INTENDED TO REFLECT YOUR ACTUAL LIVED REALITY.
5904
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 28, 2014, 10:28:26 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left posterior shoulder; low back a bit tight
MENTAL STATE: tired, low motivation, feeling sluggish
- warm up
- depth jump @12" x 5,5,5
- some two-step SLRVJ and DLRVJ
no target, just in the aerobics room. alternated left and right-foot plants. a few of the RL DLRVJ felt pretty good, interestingly.
- donkey ankle bounces x 10,10,10
- superset x 3
-- DB OHP 55s x 5
-- pull up x 5
chest to bar on the pull ups
- DB shrug 80s x 10,10
- pull up x 5
- stretch
kind of a mediocre workout. i'd have headed to the track but it was pouring rain and cold.
SORENESS: none
ACHES/INJURIES: left posterior shoulder; low back a bit tight
MENTAL STATE: tired, low motivation, feeling sluggish
- warm up
- depth jump @12" x 5,5,5
- some two-step SLRVJ and DLRVJ
no target, just in the aerobics room. alternated left and right-foot plants. a few of the RL DLRVJ felt pretty good, interestingly.
- donkey ankle bounces x 10,10,10
- superset x 3
-- DB OHP 55s x 5
-- pull up x 5
chest to bar on the pull ups
- DB shrug 80s x 10,10
- pull up x 5
- stretch
kind of a mediocre workout. i'd have headed to the track but it was pouring rain and cold.
5905
Pics, Videos, & Links / Re: beast
« on: April 28, 2014, 04:38:11 pm »1471 total at 130.
5906
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 28, 2014, 03:04:58 pm »
how are you measuring the distance? suggestion: google maps has a little plugin that allows you to measure distances pretty accurately, especially for straight lines.
5907
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 28, 2014, 11:42:58 am »
yeah you've had bad history with OHP. you could do it for volume, though. when i've hurt myself doing OHP it's always been when i tried to go heavy. doing DB presses or lighter weight BB presses for high reps don't bother me. if you're trying to build mass then 3x10 might not hurt.
i really like DB presses and of course the adarq.org member with the beastliest upper back, kingfish, swears by them.
i really like DB presses and of course the adarq.org member with the beastliest upper back, kingfish, swears by them.
5908
News, Announcements, & Suggestions / Re: The forum is VERY slow nowadays
« on: April 27, 2014, 11:24:45 pm »
adarq, i literally have no idea what any of that means.
5909
Strength, Power, Reactivity, & Speed Discussion / Re: Help Me Restart
« on: April 27, 2014, 11:16:24 pm »
oof. well, a fuckload of WPC and milk will do the trick. for snacking, nuts are good. i used to munch on almonds like it was my job during my brief paleo flirtation like 5 years ago. EDIT: also yeah a second to vag's suggestion of peanuts. added benefit: they are delicious.
5910
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 27, 2014, 11:14:29 pm »
when it rains, it gets hard.