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Messages - LBSS

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6241
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: February 21, 2014, 10:39:26 am »
squatting always came back last after ankle injuries because of the dorsiflexion. SL stuff like BSS came back first if you feel stable enough (and if you do, SL stuff is good because it helps with balance) and then RDLs.

6242
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 21, 2014, 10:23:03 am »
almost a week of talking and you're not in love yet? move on.

 :pokerface:

 :almostascoolasnyancat:

6243
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 20, 2014, 02:38:38 pm »
Quote from: Raptor on February 20, 2014, 01:32:56 pm
I could never understand how people can eat... stuff like that.

meat and vegetables? what do you eat?

6244
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 20, 2014, 11:51:04 am »
crock pot changed my life, man. just saying:

1.5 pounds beef chuck roast
2 onions
2 carrots
1 celery rib
1 28-ounce can diced tomatoes
spoonful of tomato paste
1/2 cup water
splash of white wine
oregano
salt
pepper

chop the shit out of the onions (tiny pieces) and saute them for a while, until they're getting soft. chop the shit out of the carrots and celery (tiny pieces) and add them to the onions. stir 'em around, cook 'em for a few minutes. add oregano, salt, pepper, canned tomatoes, and white wine. cook for like 30 seconds, then throw into the crock pot. cut the chuck roast into four pieces and bury them in the onion mixture. set crock pot to high, then leave it alone for 6-8 hours. when it's done, shred the beef with a pair of forks and it is DELICIOUS. i eat it with pasta but if you're low-carbing you could just add some parmesan cheese (or not) and go to town.

if you do the pre-crock-pot steps in a pasta pot, then you can add the beef and just stick it in the oven on 400 for like 3-4 hours. uncovered. it's done when you can pull the beef apart with forks.

6245
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2014, 09:38:46 pm »
WEIGHT: ???
SORENESS: abs, hamstrings a little
ACHES/INJURIES: posterior left shoulder
MENTAL STATE: blah

- warm up

- SVJ x 3,3
first cluster better

- paused squat 255 x 3,3
much better, second set very good

- superset x 3
-- assisted natural GHR x 10
-- dip x 10
-- pull up x 5

- unsupported kroc row 65 x 15

shit workout, felt weird. left shoulder still irking me so i decided not to bench. tried DB OHP and that wasn't happening either. good old trusty dips.

6246
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 19, 2014, 05:18:55 pm »
superslow is superdumb. when is your leg doing a smooth, continuous eccentric movement for five seconds on a ski slope?

6247
Pics, Videos, & Links / Re: Latest training result...worth sharing.
« on: February 19, 2014, 12:08:39 pm »
Quote from: Kingfish on February 19, 2014, 11:35:33 am
palm to the rim.. not bad  :headbang:

drop another 6-8 lbs to peak the jump while being as strong/explosive and ud get another +1-2".. do that for up to two weeks.. any longer and the weight loss will get you weaker.

do your jumps in wood floors if you can before your knees eventually tell you to that its enough.

lose...weight? holy shit, maybe it's time for athletic anorexia...  :ninja:

6248
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 19, 2014, 10:19:56 am »
<a href="http://www.youtube.com/watch?v=alR2DGNWLAs" target="_blank">http://www.youtube.com/watch?v=alR2DGNWLAs</a>

6249
Pics, Videos, & Links / Re: beast
« on: February 17, 2014, 06:33:18 pm »
all the weight lifting WRs in one video.

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

6250
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 17, 2014, 06:32:37 pm »
Quote from: Raptor on February 17, 2014, 04:46:58 pm
You shouldn't really care about your squat performance at this point - as long as the jumps become:

1) Higher
2) Smoother
3) Faster
4) Easier (less effort is needed)
5) BETTER

Then you're good to go.

oh, trust me, i don't care about squat performance right now. but it was notable to struggle with 255 after overpowering it easily the past few workouts.

6251
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 17, 2014, 04:12:11 pm »
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: posterior left shoulder tweaking a wee bit
MENTAL STATE: very good

- warm up

- jumps x ~20
got a few good dunks with the dodgeball but inconsistent, missed more than i made. still felt good.

- paused squat 255 x 2; 225 x 3
legs weak/enervated weirdly. the 225 x 3 was explosive but 255 felt awful. huh.

- bench 185 x 8+3+3+3+3
nice pump

- cable pull through 140 x 20; 150 x 20,20

- kroc row 80 x 17(L),18(R)

- superset x 2
-- decline sit up 35 x 10
-- DB shrug 60s x 10
-- band pull apart x 10

some random other shit in there like a 2x25 DB plate pinch, some clapping pull ups, etc. good workout.

6252
Progress Journals & Experimental Routines / Re: chasing athleticism -- SPP phase -- W4D4 (of 12wks)
« on: February 16, 2014, 09:22:11 am »
Quote from: entropy on February 15, 2014, 11:08:49 pm

Training today, abs and chinups, can't wait.

motivation still high: winning.

6253
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 16, 2014, 09:19:03 am »
thanks y'all. unathletic shortish guys of the world unite! interesting point about hip hyperextension, raptor. i'm trying to do a better job of pre-activating my glutes and hopefully that'll help, too.

6254
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 14, 2014, 07:03:54 pm »
that's the hope! here are some vids from today.

<a href="http://www.youtube.com/watch?v=p_u56lTECBg" target="_blank">http://www.youtube.com/watch?v=p_u56lTECBg</a>

<a href="http://www.youtube.com/watch?v=jmWZAD_3DpE" target="_blank">http://www.youtube.com/watch?v=jmWZAD_3DpE</a>

<a href="http://www.youtube.com/watch?v=xaiZOr-tOcw" target="_blank">http://www.youtube.com/watch?v=xaiZOr-tOcw</a>
 :lololol:

<a href="http://www.youtube.com/watch?v=mxmvy5eue7E" target="_blank">http://www.youtube.com/watch?v=mxmvy5eue7E</a>

<a href="http://www.youtube.com/watch?v=Gnn2KH_DrOY" target="_blank">http://www.youtube.com/watch?v=Gnn2KH_DrOY</a>

6255
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 14, 2014, 02:58:21 pm »
WEIGHT: 175
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good

- warm up

- jumps x ~15
got a few dunks with the big dodgeball (volleyball-sized), some very good jumps without it, as well. plenty of video, will post later. not quite all-time PR height but close.

- paused squat 255 x 3,3
vid of first set. second set was better.

- bench 205 x 5,5,5
tough but clean. wobbled a little on the last rep of the first set and everything else was clean.

- assisted natural GHR x 8,8,9
did a few clapping pull ups in between sets

- kroc row 60 x 25

- stretch

great workout.

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