6256
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 30, 2013, 09:54:02 am »
when was the last day in a row you *didn't* squat 400+?
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6257
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 29, 2013, 04:06:43 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- some SLRVJ and DLRVJ out to four-step, incl. a few dodgeball dunks
- paused squat 245 x 3,3
very explosive, bar popping way off shoulders at the top
- pull up/dip ladder x 1,2,3,4,5
- some pull aparts and shrugs
- stretch
wanted to keep things relatively light given that this is the first workout in almost a week and i want to work out again tomorrow. will go harder then. stretching felt gooood.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- some SLRVJ and DLRVJ out to four-step, incl. a few dodgeball dunks
- paused squat 245 x 3,3
very explosive, bar popping way off shoulders at the top
- pull up/dip ladder x 1,2,3,4,5
- some pull aparts and shrugs
- stretch
wanted to keep things relatively light given that this is the first workout in almost a week and i want to work out again tomorrow. will go harder then. stretching felt gooood.
6258
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: December 29, 2013, 12:16:17 pm »
what are you doing in belgium? i just learned that that country, which is the size of my home state, which is to say the 43rd-largest state in the US, has nearly 400 breweries.
6259
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 24, 2013, 12:46:52 pm »
god damn it, everyone starts out unskilled.
also are you fucking kidding about steve nash and kevin love being unathletic? steve nash had one of the highest beep test scores ever recorded and is a lock for the hall of fame. kevin love is an all-star. they are elite athletes by definition.
also are you fucking kidding about steve nash and kevin love being unathletic? steve nash had one of the highest beep test scores ever recorded and is a lock for the hall of fame. kevin love is an all-star. they are elite athletes by definition.
6260
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 23, 2013, 02:57:53 pm »
dunked size three soccer ball with authority. 
6261
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 23, 2013, 02:56:10 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good
- warm up
- jumps x a bunch, out to four-step
huge milestone, about three strong dunks with size 3 soccer ball. the ball i'd been using is really deflated but this one isn't, much harder to cheat to get the ball down hard.
- squat 315 x 2,2; 190 x 20
fun.
- superset x 4,5,6,5,4
-- assisted natural GHR
-- pull up
-- DB OHP x 50s (45s on last set)
- decline sit up 30 x 10
- stretch
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good
- warm up
- jumps x a bunch, out to four-step
huge milestone, about three strong dunks with size 3 soccer ball. the ball i'd been using is really deflated but this one isn't, much harder to cheat to get the ball down hard.
- squat 315 x 2,2; 190 x 20
fun.
- superset x 4,5,6,5,4
-- assisted natural GHR
-- pull up
-- DB OHP x 50s (45s on last set)
- decline sit up 30 x 10
- stretch
6263
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 23, 2013, 10:30:59 am »
weird, why do you think the shoulder work hurts so much? i wouldn't think it's directly fatiguing to the back and other than stabilizing the bar your shoulders and chest aren't directly involved in the squat.
6264
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 23, 2013, 09:08:45 am »
fwiw, the SL-DL gap for me used to be like yours, 10" or something. then i started doing lots of layups a few times a week as a warm up. submax jumps but not low-effort. the gap is more like 5-6" now, and my DL jump has gone up in the past two months. food for thought.
practice matters, as we all know.
practice matters, as we all know.
6265
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2013, 03:48:32 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: knees a little bit
MENTAL STATE: good
- warm up
- squat 275 x 2,2,2
last set super explosive, finally starting to figure form out again. threw a few jumps in between warm up sets
- superset x 3
-- inverted row x 15
-- dip x 15
-- SVJ x 3 (last set did some SL SVJ, too)
- decline sit up 35 x 10
- pronated grip inverted row x 15
- stretch
SORENESS: none
ACHES/INJURIES: knees a little bit
MENTAL STATE: good
- warm up
- squat 275 x 2,2,2
last set super explosive, finally starting to figure form out again. threw a few jumps in between warm up sets
- superset x 3
-- inverted row x 15
-- dip x 15
-- SVJ x 3 (last set did some SL SVJ, too)
- decline sit up 35 x 10
- pronated grip inverted row x 15
- stretch
6266
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 20, 2013, 09:31:50 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee kind of bad
MENTAL STATE: okay
- shoot around
- a few submax jumps
terrible. knee hurt, shot was way off probably because bending me knees was so uncomfortable, no pop at all, handles even more embarrassingly bad than usual. at least i had the place to myself. glad i went and moved around but otherwise this was shitty.
SORENESS: none
ACHES/INJURIES: right knee kind of bad
MENTAL STATE: okay
- shoot around
- a few submax jumps
terrible. knee hurt, shot was way off probably because bending me knees was so uncomfortable, no pop at all, handles even more embarrassingly bad than usual. at least i had the place to myself. glad i went and moved around but otherwise this was shitty.
6267
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: December 19, 2013, 11:58:51 am »
900 feet? three football fields between you and the road? you live out in the country or something?
6268
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 18, 2013, 10:16:09 pm »
those are some good-looking squats.
6269
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2013, 10:11:25 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left big toe
MENTAL STATE: tired as fuck
- shoot around
- jumps x a bunch
shot was pretty on, jumps good despite not sleeping well in days. 33-34+
- squat 275 x 2,2
- giant set x 2
-- assisted natural GHR x 8
-- dips x 12
-- pull up x 8
-- RDL 185 x 10
-- DB OHP 45s x 5
-- DB row 70 x 10
- stretch
SORENESS: none
ACHES/INJURIES: left big toe
MENTAL STATE: tired as fuck
- shoot around
- jumps x a bunch
shot was pretty on, jumps good despite not sleeping well in days. 33-34+
- squat 275 x 2,2
- giant set x 2
-- assisted natural GHR x 8
-- dips x 12
-- pull up x 8
-- RDL 185 x 10
-- DB OHP 45s x 5
-- DB row 70 x 10
- stretch
6270
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 18, 2013, 09:30:36 am »
yeah vag, get with the program. all the cool kids are doing high volume now. it's not like you're PR'ing once a week with your current set up.