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Messages - LBSS

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5956
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2014, 10:30:59 pm »
WEIGHT: ???
SORENESS: hamstrings, esp. right
ACHES/INJURIES: left shoulder, right knee but in a different spot than yesterday
MENTAL STATE: low motivation, otherwise okay

- warm up

- sprint 60m x 4, walk back recovery

- sprint 300m x 1
48.5 but i did not run 100%. wussed out on the back stretch instead of kicking as hard as i could. stupid.

- brianmac-style core circuit 30/30
-- plank
-- side plank L
-- side plank R
-- reverse hyper
-- bicycle crunch
-- plank
-- side plank L
-- side plank R
-- alternating leg reverse hyper

- stretch

meh workout. right knee was bothering me on the first three 60s.

struck up a conversation with a couple of howard soccer players who've been doing 800s and 1200s and such the past month or so at more or less the same time as i work out. turns out the taller one is a goalie and is down to do some sprint work once or twice a week while the field players do their six-mile runs. i'll get in touch with him next week. should be fun to have someone to race.

5957
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2014, 11:58:06 am »
oh, i wore them in the race. just not for training. hopefully i'll be faster next time but it won't be footwear-related.

5958
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 21, 2014, 09:43:46 am »
word. couple notes for when you try it: focus on maintaining rigid and neutral spine with glutes flexed. it'll be tempting to "cheat" by breaking at the waist, especially on the concentric portion, but resist. you'll probably have to assist yourself by pushing off the handles. cheating can still give you a great hamstring pump but you're robbing yourself of the "glute" part of "glute-ham raise."

5959
400m Sprinting or Shorter / Re: Sprint Videos
« on: July 21, 2014, 09:34:24 am »
i may have been feeling like entropy last week, but having just done 4x200m in 29-32 with >2 mins rest, at least i'm not insane enough to compare myself to carl lewis. something to aspire to, in the way that averaging 450 over the course of a 25-match scrabble tournament is something to aspire to.

5960
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 21, 2014, 09:29:31 am »
well then big ups on the full plate chins!  :lololol:

5961
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2014, 09:27:11 am »
Quote from: Mutumbo000 on July 20, 2014, 11:34:19 pm
Running repeat 200s definitely brings out the lactic acid!

Sorry if this has been answered before but what kind of spikes do you have?

asics that i bought on super-duper sale for like $25. i've still never screwed in the actual spikes. but i typically don't train in them, just in my racing flats. no real reason for that other than "t0ddday said so."

5962
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 20, 2014, 09:54:37 pm »
i forget, how do you load your chins? DB, or do you have a belt+plates?

5963
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 20, 2014, 09:45:37 pm »
GHR is a great hamstring exercise. i like to mix it up with RDLs (alternating workouts) so you focus on both the knee-flexing and hip-extending aspects of the muscle.

5964
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2014, 02:34:46 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good

- warm up
SL bounds x 5: 11.5, 12.5 R; 11, 12 L (yards)

- sprint 300m x 1; 200m x 3 w/200m walk recovery; 5 min rest, 200m
45; 32, 31, 32; 29. didn't have stopwatch so times are approx using an analog watch. had one false start with the 300 where i got to about 150 and my right knee was just too tight. pulled up, walked back, stretched and shook it out and massaged quad and TB a bit and then started over. hamstrings tightened up a bit after the third 200.

- stretch

didn't complete the full t0ddday Rx. legs were tightening up and felt pre-crampy so i cut it off. this was still a reasonably challenging workout. next time i'll do the full 2x3x200.

5965
Strength, Power, Reactivity, & Speed Discussion / Re: Supersetting Advantages
« on: July 18, 2014, 03:45:06 pm »
Quote from: stuckintheaiir on July 18, 2014, 03:29:33 pm
Quote from: LBSS on July 18, 2014, 02:59:43 pm
uh, yeah. people superset stuff like curls and press downs all the time. i did it earlier this week. last night, i supersetted dips and lat pull downs. then i supersetted GHRs and leg press and calf raises.

I know it's done, but why isn't it almost always done? Why are there people that choose not to?

it depends on the exercise and the intensity, i guess. i don't think it has any significant advantages other than efficiency -- the training effect of working the agonists and antagonists one after the other is probably zero to tiny.

5966
Strength, Power, Reactivity, & Speed Discussion / Re: Supersetting Advantages
« on: July 18, 2014, 02:59:43 pm »
uh, yeah. people superset stuff like curls and press downs all the time. i did it earlier this week. last night, i supersetted dips and lat pull downs. then i supersetted GHRs and leg press and calf raises.

5967
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2014, 08:27:03 am »
Quote from: acole14 on July 18, 2014, 02:19:31 am
Quote from: LBSS on July 17, 2014, 11:43:38 pm
seriously, i feel like entropy right now.

Haha, well I'm going to ignore that neg then.

yeah i feel a bit sheepish about that. undone.

5968
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2014, 11:43:38 pm »
seriously, i feel like entropy right now.

5969
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2014, 11:39:09 pm »
Quote from: Mutumbo000 on July 17, 2014, 10:03:39 pm
Don't worry man the first time I entered a race was about 18 months ago and I ran 11.84. Within a month I got that down to 11.55 and after 6 months it was 11.37w before I tore my hamstring.
Same with the 200 I went from 23.95 to 23.18 within a month and after 6 months I got to 23.15 but that was my first 200m for the season so I was out of shape and everybody else that I ran against that week ended up runing 0.4-0.5 seconds quicker in the next race a couple of weeks later so I'm pretty fkn sure that I would've gone sub 23 if my fkn hamstring didn't tear.

Anyway the point is it's pretty quick to improve from your first race and if you've done sub 13 in training than it's only a matter of time before you hit sub 13 at a meet. Same for the 200.

right, the first time you entered a race you ran 1.5 seconds faster than i did. that is an eon.

Quote from: acole14 on July 17, 2014, 10:15:18 pm
Oh come on. It's not that bad really. So what if I ran faster than that at 12 years old?  :D



Quote
But seriously, low 13s is pretty much spot on based on your background and recent training. It takes a long time to build up the fitness to run fast for the full distance, as I found out when returning to the sport.

yeah i know it's spot on given my training, such as it is. it just sucks.

5970
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2014, 09:51:37 pm »
results of my race last weekend are up and i'm not posting that shit because it's straight-up embarrassing. 13.30. the more i think about it, the more i realize how terrible that is. i finished behind five women and three men 50 years old or older. the wind was -0.2 for my heat, so, negligible. my only consolation is that i beat one other young guy.

will post link to results when i've beaten all the 50-year-olds.  :-[

sub-12 would have gotten me into the top 20 out of the 97 people who entered. fastest time was 11.07; fastest 200 was 22.20. fastest woman ran 12.08/24.37.

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