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Messages - LBSS

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6061
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 13, 2014, 09:31:28 pm »
sunday played tennis with my dad until it got dark.

yesterday worked until 11 PM so no workout. foam rollered and stretched and went to bed.

tonight:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: toes esp. left toe, left shoulder, front and back of neck, jaws -- i think i'm getting sick? feel fine other than this weird neck pain
MENTAL STATE: good but tired

- warm up

- LRLRLR bound x 4
getting smoother

- sprint 30m x 3; 60m x 2; 100m x 2
4.4 for the 30s, 13.2 for the 100s

then came lightning.  :pissed:

- walk home

- stretch

i wonder if my focus should be on the longer stuff, 60s and up. i'm okay to 30m, 4.4 gives me a predicted 100 of 11.7, which would thrill me obviously. that's mutumb0000 speed, avishek speed. so clearly top speed and speed maintenance are bigger problems. and considering that sprinting is really GPP for me and jumping is the more important goal, shouldn't i be spending more time getting those max-effort ground contacts in? does that even make sense?

later in the evening:

- lacrosse ball work in shoulders

6062
Boxing / Re: Charlie Zelenoff GREATEST HITS
« on: May 13, 2014, 06:18:31 pm »
thread resurrection because... http://gawker.com/watch-an-undefeated-heavyweight-champ-fight-a-loudmouth-1575933459

<a href="http://www.youtube.com/watch?v=9iu7YBoe_Pg" target="_blank">http://www.youtube.com/watch?v=9iu7YBoe_Pg</a>

 :trolldance:

6063
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 13, 2014, 01:32:56 pm »
dude he could dunk over yao.  :huh:

6064
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 13, 2014, 12:24:29 pm »
YOUR LINK IS INVALID.

6065
Strength, Power, Reactivity, & Speed Discussion / Re: Revisiting the Lance/Adarqui/Rippetoe half squat debate
« on: May 12, 2014, 02:36:58 pm »
you're welcome, that was me. you're welcome.

6066
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 09, 2014, 06:08:20 pm »
WEIGHT: ???
SORENESS: hamstrings, abs a tiny bit
ACHES/INJURIES: lower back still sensitive but not bothering me most of the time, left shoulder
MENTAL STATE: good, then pissed

- jumps
gym schedule said open gym, showed up and turns out it was pre-k soccer lesson time. this wouldn't have pissed me off except that i planned my fucking afternoon around when the court would be free. jumps would have sucked anyway but still. so instead...

- bound practice x a whole bunch of LRLR and RLRL
got a couple on film, will post shortly. still ugly and inconsistent. in my mind i should be planting heel-toe but that just is not happening in real life. to the point where i think that maybe you're just supposed to plant on these as if you were sprinting? t0ddday? calves were wrecked by the end of these.

- donkey ankle bounces x 15,15,15,15

- bench 220 x 3; 215 x 5; 220 x 5
spotter gave a wonky lift on the first set and it threw me off. second and third sets were really strong. 225 next time.

- feet elevated inverted row x 15,15,15

- ab cable pull down 60 x 10; 90 x 10; 110 x 10
110 is closer to the appropriate weight. these i felt a wee bit in the back. i wish my left shoulder would let me do hanging leg raises.

- stretch

later:

- lacrosse ball smashing glutes

6067
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2014, 09:41:59 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back
MENTAL STATE: good

- warm up

- bounds x a bunch
still bad but started to feel it on one or two reps. mostly bad.

- sprint 30m x 3; 60m x 3; 110m x 3
(4.3,4.3,4.3)(7.9,7.9,8.4)(15.7,15.0,15.3)

- cool down

- stretch

the dropoff after the second 60 is obviously very dramatic. smoked after the third 110. did the first 110 submax and it was only 0.7 slower than the second rep -- second and third felt all-out although i do wonder if i'd run faster if i had someone to race. either way, yikes.

also, tony reali -- stat boy from PTI for my fellow american espn-watchers -- was doing some kind of intervals around the track. dude's in solid shape.

6068
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: May 08, 2014, 04:25:07 pm »
<a href="http://www.youtube.com/watch?v=g-xDgWIh2Qo" target="_blank">http://www.youtube.com/watch?v=g-xDgWIh2Qo</a>

 :almostascoolasnyancat:

6069
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 08, 2014, 11:32:37 am »
u r 2 smart 4 me

6070
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 08, 2014, 10:09:57 am »
you never do that when you're frustrated, vag?

a;oiwefj;awef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawe;oijawef;oijawef;oij

6071
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 08, 2014, 10:08:35 am »
this link: http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/msg99402/#msg99402

caption: "found poetry, brought to you by seifullaah and lbss"

6072
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 07, 2014, 09:13:21 am »
i'm going to kill you in your sleep, then steal your CNS.

6073
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: May 07, 2014, 09:12:34 am »
nice man, not even a hint of hip help! i got a muscle up the first time i tried but it was definitely crossfit-style. i'm sure i could not do one without swinging my hips.

6074
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2014, 09:51:07 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back
MENTAL STATE: okay

- warm up

- a ton of skips and bounds x 20-25 mins

- easy sprint 130m x 4

- some more skips

- superset x 3
-- push up x 20
-- crunch x 50

- stretch and a bit of mob for shoulders

well, that could have gone a lot worse. back felt okay despite a few twinges, even somewhat looser by the end of the workout. smart to keep everything easy, though. left stopwatch at home to force myself to slow down. i am still horrific at bounding, unable to put any kind of power into the ground or get my lead foot out in front where it should be in order to sweep back up and under.

6075
News, Announcements, & Suggestions / change the "comment" at the top of the page?
« on: May 06, 2014, 06:02:43 pm »
yo adarq: might just be me being stupid, but i can't change the comment at the top away from KF's 470-lb paused squat. tryna put up that seifullaah found poetry.

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