6091
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2014, 08:53:21 am »
thanks man!
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6092
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 07, 2014, 04:05:26 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- jumps x a bunch
pretty mediocre, mostly in the 33 range, a couple 34+ that i got on camera. will link to vids later.
- paused squat 245 x 3,3
fine but the pop wasn't that great.
- bench 195 x 5,5,5
technique still coming along, once i've grooved this a bit better i think i'll make some decent progress
- kroc row 55 x 25
- DB RDL 70s x 10,10,10
- superset x 2
-- hanging leg raise x 10
-- tricep pressdown 120 x 10
-- DB curl 20 x 10
- stretch
pretty disappointed with this workout. better luck next week.
(ETA the DB RDL, which i forgot but of which my hamstrings reminded me this morning.)
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- jumps x a bunch
pretty mediocre, mostly in the 33 range, a couple 34+ that i got on camera. will link to vids later.
- paused squat 245 x 3,3
fine but the pop wasn't that great.
- bench 195 x 5,5,5
technique still coming along, once i've grooved this a bit better i think i'll make some decent progress
- kroc row 55 x 25
- DB RDL 70s x 10,10,10
- superset x 2
-- hanging leg raise x 10
-- tricep pressdown 120 x 10
-- DB curl 20 x 10
- stretch
pretty disappointed with this workout. better luck next week.
(ETA the DB RDL, which i forgot but of which my hamstrings reminded me this morning.)
6093
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2014, 09:18:14 pm »
WEIGHT: ???
SORENESS: quads
ACHES/INJURIES: none
MENTAL STATE: stressed
- warm up
- SVJ x 3
- superset x 2
-- DB jump squat 16 x 3
-- SVJ x 3
- superset ladder (2,4,6)x2
-- dips
-- pull ups
- stretch
SORENESS: quads
ACHES/INJURIES: none
MENTAL STATE: stressed
- warm up
- SVJ x 3
- superset x 2
-- DB jump squat 16 x 3
-- SVJ x 3
- superset ladder (2,4,6)x2
-- dips
-- pull ups
- stretch
6094
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: February 06, 2014, 03:56:08 pm »6095
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 06, 2014, 03:34:07 pm »
if there's not going to be a gym where you are, ross enamait's card deck workout is always fun. each suit means an exercise, face value means a number of reps. so like spades-squat, hearts-push ups, clubs-band pull aparts, diamonds-sit ups. work your way through the deck.
6096
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 06, 2014, 03:32:19 pm »
you're the vert measurement doctor. i defer.
6097
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 06, 2014, 11:24:33 am »
those are good-looking jumps but i just can't quite believe they're 34". his feet don't look three feet off the ground. i could just be envious that the 6'3 guy with long arms jumps as high as i do with less apparent effort.
6098
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2014, 10:05:02 am »
meant to mention, i've been playing around with my kettlebell, mostly doing TGUs and cleans/snatches and OHP for a rep or two at a time. just getting a feel for the thing, i've never worked with KBs before. also, did some work with the captains of crush yesterday, playing around with hand positioning. i found a good hold for my left hand but not yet my right, although right is (obviously, i'm right-handed) much stronger.
6099
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 05, 2014, 02:42:13 pm »
a cool animation of the insane posterization i posted the other day.
6100
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 04, 2014, 10:00:47 pm »
WEIGHT: 176
SORENESS: hip flexors, adductors, obliques, intercostals, quads, feet (yes)
ACHES/INJURIES: right toe
MENTAL STATE: okay
- warm up
- hip thrust 85 x 15,15,15,15
- paused squat 225 x 3,3,3
- superset x 2
-- dips x 15
-- pull ups x 6
- kroc row 65 x 18
- stretch
a garbage workout but that's to be expected when so sore. will work out again tomorrow and possibly thursday and am taking friday off. hopefully i'll be shipshape enough by then to get a good long workout in in the afternoon.
SORENESS: hip flexors, adductors, obliques, intercostals, quads, feet (yes)
ACHES/INJURIES: right toe
MENTAL STATE: okay
- warm up
- hip thrust 85 x 15,15,15,15
- paused squat 225 x 3,3,3
- superset x 2
-- dips x 15
-- pull ups x 6
- kroc row 65 x 18
- stretch
a garbage workout but that's to be expected when so sore. will work out again tomorrow and possibly thursday and am taking friday off. hopefully i'll be shipshape enough by then to get a good long workout in in the afternoon.
6101
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 04, 2014, 05:10:05 pm »
the potomac valley track club just announced their spring/summer meet schedule. there are FAT 100m and 200m races on may 19, june 9 and 30, july 20 and august 10. pretty soon it'll be warm enough to start training outside again and i'm going to head back out to the track. gonna sign up for one or more of these and finally learn just how slow i really am.
EDIT: avishek's gonna do one of them with me. more motivation.
spring workouts plan is to jump 3-4 days a week, train on the track 2-3 days a week, and lift 2 days a week. something like:
D1: ME jumping + lifting
D2: rest OR low-intensity track
D3: jumping + high-intensity track
D4: jumping + lifting
D5: rest OR low-intensity track
D6: jumping + high-intensity track
D7: rest
that may be overly ambitious. given that i'm making progress on my current set up and my overall goal remains dunking,high-intensity track will be the first thing to go if it's too much. i do think i reaped some benefits from the sprinting last summer/fall, and it'll be interesting to see if i can continue to do that after a winter that's seen me get closer to my goal than ever before.
high-intensity track would be various bounds and max-effort sprints. low-intensity track would be basically extensive tempo. i'll start conservatively, as always.
might get back to jumping before work, as well, as that'll allow me to get back on the track without having overly complicated evenings or being unpleasantly surprised by the court being filled with 8-year-olds.
EDIT: avishek's gonna do one of them with me. more motivation.
spring workouts plan is to jump 3-4 days a week, train on the track 2-3 days a week, and lift 2 days a week. something like:
D1: ME jumping + lifting
D2: rest OR low-intensity track
D3: jumping + high-intensity track
D4: jumping + lifting
D5: rest OR low-intensity track
D6: jumping + high-intensity track
D7: rest
that may be overly ambitious. given that i'm making progress on my current set up and my overall goal remains dunking,high-intensity track will be the first thing to go if it's too much. i do think i reaped some benefits from the sprinting last summer/fall, and it'll be interesting to see if i can continue to do that after a winter that's seen me get closer to my goal than ever before.
high-intensity track would be various bounds and max-effort sprints. low-intensity track would be basically extensive tempo. i'll start conservatively, as always.
might get back to jumping before work, as well, as that'll allow me to get back on the track without having overly complicated evenings or being unpleasantly surprised by the court being filled with 8-year-olds.
6102
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: February 03, 2014, 08:30:27 pm »Me neither. Maybe it's for the types of people that have muscles with too low of a fluid content and creatine improves on that and adds better "leverage" if you will for the muscle fibers to push against?
upvoted for sheer creativity.
6103
Pics, Videos, & Links / Re: beast
« on: February 03, 2014, 02:21:13 pm »
800 lb front squat:
<a href="http://www.youtube.com/watch?v=RxZ2-q1c5UI" target="_blank">http://www.youtube.com/watch?v=RxZ2-q1c5UI</a>
6105
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 03, 2014, 11:46:38 am »
sure enough, i'm sore in most of the expected areas: the little muscles in my hips (adductors, hip flexors), lower back, obliques, and to a lesser extend quads and hamstrings. all the stabilizing muscles that are taxed for quick cutting and starting and stopping. tib anterior and peroneals are, unexpectedly, totally fine.