6391
Injury, Prehab, & Rehab talk for the brittlebros / Re: ACL Rehab. Strength imbalance in between both legs.
« on: February 10, 2014, 10:43:17 am »
did your PT not give you exercises to keep doing after you stop with him? some guy.
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6392
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 09, 2014, 11:08:34 pm »
- foam roll t-spine, ITB, quads, glutes
- wrist/hand mob
- captains of crush T Lx5,5,7; Rx5,5,17
- wrist/hand mob
- captains of crush T Lx5,5,7; Rx5,5,17
6393
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 09, 2014, 08:08:40 pm »
just when you think you'll never see a new dunk.
6394
Strength, Power, Reactivity, & Speed Discussion / Re: How to Structure a Weekends-Only Routine
« on: February 09, 2014, 02:36:25 pm »
why don't you just do a UB/LB split? e.g.:
saturday:
squats 3x5
RDL 3x10
GHR/ham curl 3x10
calf raises 3x15
weighted decline sit up/toes to bar 2x10
sunday:
bench 3x5
pendlay row 3x8
DB OHP 3x8
pull up 3x8
curls 2x12
triceps 2x12
saturday:
squats 3x5
RDL 3x10
GHR/ham curl 3x10
calf raises 3x15
weighted decline sit up/toes to bar 2x10
sunday:
bench 3x5
pendlay row 3x8
DB OHP 3x8
pull up 3x8
curls 2x12
triceps 2x12
6395
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2014, 09:01:36 am »
SVJ from yesterday. first jump nicked the rim, second jump just shy. 
<a href="http://www.youtube.com/watch?v=zxTTRgJdD2w" target="_blank">http://www.youtube.com/watch?v=zxTTRgJdD2w</a>
one-step, two-step, three-step. all pretty bad except the one-step. ultimate step and jump stop look even worse on video than it felt IRL.
<a href="http://www.youtube.com/watch?v=e4l5FQ8uyMA" target="_blank">http://www.youtube.com/watch?v=e4l5FQ8uyMA</a>
couple of four-step. first one was ~33, second and third ~34. legs felt heavy the whole day. jumps are at 0:17, 0:55 and 1:36 if you don't want to watch me pace around. at the end i'm showing where my palm hit the rim.
<a href="http://www.youtube.com/watch?v=gR6uQaLFxZE" target="_blank">http://www.youtube.com/watch?v=gR6uQaLFxZE</a>
one-step, two-step, three-step. all pretty bad except the one-step. ultimate step and jump stop look even worse on video than it felt IRL.
couple of four-step. first one was ~33, second and third ~34. legs felt heavy the whole day. jumps are at 0:17, 0:55 and 1:36 if you don't want to watch me pace around. at the end i'm showing where my palm hit the rim.
6396
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2014, 08:53:21 am »
thanks man!
6397
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.)
6398
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
6399
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: February 06, 2014, 03:56:08 pm »6400
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.
6401
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 06, 2014, 03:32:19 pm »
you're the vert measurement doctor. i defer.
6402
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.
6403
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.
6404
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.
6405
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.