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Messages - LBSS

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6391
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2013, 09:44:45 pm »
Quote from: Raptor on December 10, 2013, 07:54:53 pm
Haha told ya you were there!

And you still have a ways to go until you can say "I'm very good at movement efficiency now" - meaning, you can still jump higher by continuing with practicing jumps and whatever else that you currently do now that got you here.

surely. for one thing, i noticed today that i had to take off from a bit farther away than normal, maybe 0.5m, in order to be taking off from the right spot. that means i was covering more ground with each step, which means i was putting more power into the floor with each step. good stuff.

on the SLRVJ, i think it's mostly a matter of having been practicing a lot. just doing a lot of layups. but still pleeeeeenty of room to improve.

6392
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 10, 2013, 04:36:19 pm »
SLRVJ PR off both legs - 30" (touching rim for the first time off one)

DSVJ PR - 30" (touching rim off drop step for the first time)

three-step RVJ PR tie - 34"

four-step RVJ all-time PR - 35.6 or maybe even 36

first time cleanly dunking a mini ball (dodgeball sized, had put it in ugly before but never straight down through the rim).

 :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:

6393
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2013, 04:33:23 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good

- warm up

- SVJ x 2
recent if not all-time PR, probably 28"

- bunch of jumps out to a few at four-step
probably 30 minutes' worth. all-time PR on drop step (just under 30, touching rim), recent PR off one-step (32.5), recent PR off three-step (34), possible all-time PR, period off four-step (35.5-36), cleanly dunked that little yellow ball twice and put it in ugly a bunch more times, PR off SLRVJ off both legs (30" for both, touching rim for the first time off one leg).

whoa.

 :almostascoolasnyancat:

6394
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 10, 2013, 10:31:59 am »
Quote from: T0ddday on December 10, 2013, 09:05:57 am
Quote from: vag on December 10, 2013, 05:07:40 am
LBSS that is 5'10''/180 will consider 27'' quads huge while entropy that is 6'3''/210+ is just content with them. Mine are 25,5'' now and they don't even look big. I remember the other day, avishek logged that his arms are 14'' and everyone at the gym is checking him out and i was like wtf, mine are 16,5'' and i feel they look just above average. But then i remembered avishek is 5'9''/165 or so, while i am 6'1''/200+ so his 14'' arms should indeed look proportionaly bigger.
Yeah, obvious analysis is obvious.

AHEM. i am 5'11 173...

Quote from: T0ddday on December 10, 2013, 09:05:57 am
Naw.... This is different.  Avisheks arm's are not big but if they are lean they will look muscular wheras 16 inch arms won't look impressive if your bodyfat is high...  But 27'' quads are huge ESPECIALLY when you consider entropy is 6'3 and long legged.  If his quads are really 27'' (28'' post workout) they should dwarf his physique.   My quads are big enough that I have to buy custom suits for correct waist quad ratio and at my fattest and biggest my quads are 24.5'' when I am 5'11 220.    To put it in perspective Frank Zane and Franco Columbo had 26'' quads, Arnold Schwarzenegger had 28'' quads.  Only today's bodybuilders ( Jay Cutler and Ronnie Coleman have 31'' and 36'' inch quads) have significantly larger quads then Entropy and they are 100 pounds heavier and when you see then in person they look like actual cartoon characters...

http://www.buzzle.com/articles/best-bodybuilders-of-all-time.html

The only possibility here is that Entropy measured incorrectly (maybe converting to imperial or something) OR this is a sign of some crazy body dismorphia.   His main goal is to jump higher... His quads are certainly not a hindrance in this department and would look silly compared to those of world class jumpers.  If anything he should take this measurement to mean he has added enough mass to his quads already!

...and my thighs are 24.5" cold. like t0ddday, i have to buy custom suits and buy normal pants several sized too big and have the waist taken in. i still don't get how he outweighs me by nearly 50 pounds. i wonder what entropy was actually measuring the first time around, because thigh measurement is generally, at least when buying pants, taken to mean the widest part of the thigh, right below the hip. how would one measure one's "quads" separately from the whole leg?

on a related note, the guy who used to be the fencing coach at UNC famously had 30" thighs. fucking huge.

6395
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2013, 09:58:47 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left right toe
MENTAL STATE: good, aggressive

- warm up

- superset x 2
-- DB swing 40 x 10
-- SVJ x 5
first couple reps of each SVJ set felt very high.

- squat 295 x 2,2
second set super easy. more weight next time.

- superset x 2
-- inverted row x 15 (+15)
-- dip x 15

- DB shrugs 60s x 10,10

- decline situp 30 x 10; bw x 10

- shoot around plus some layups and drop step shots x ~10 mins

gonna stretch now. kept LB stuff very light because i'm going to work from home tomorrow, which means i can go and jump at a reasonable hour (early afternoon before lunch) and i'd like to take full advantage. of course, knowing myself, i will get there and jump like shit. but let's see.

EDIT: my right toe still hurts like hell. annoying, hasn't bothered me for an extended period in a while. hopefully it'll be back to normal by tomorrow.

6396
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 09, 2013, 09:54:47 pm »
 :personal-record: :ibsquatting: :highfive:

6397
Strength, Power, Reactivity, & Speed Discussion / video: unracking the bar for a back squat
« on: December 09, 2013, 11:54:11 am »
<a href="http://www.youtube.com/watch?v=7WIaslust4A" target="_blank">http://www.youtube.com/watch?v=7WIaslust4A</a>

 :ibsquatting:

6398
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 09, 2013, 09:01:51 am »
if you think you can take it psychologically, i'd try doing one assistance exercise at a time for your back, low weight, moderate-to-high reps, after squatting. so start with 3x10 really light good mornings, maybe. or hypers, which you can do on a bench.

also, 27" is huge! :o

6399
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2013, 08:48:15 am »
thanks vag, i remember that piece by kellyb. what i meant with chris (and i think i said it higher up, or maybe in another thread) is that i'm going to try to work on the 1-2 plant at low intensities and short approaches, but continue to jump ME doing as little thinking as possible in the event. if i end up getting any carryover into my full run-up, that'll be great. but yeah, trying to change course consciously at high speed is a recipe for clumsy movement.

6400
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: December 09, 2013, 08:26:20 am »
you should see the old dudes in afghanistan, man. fingers like sausages. they don't really do "firm" handshakes there, it's more of a light touch and then hand to your heart, thank god. i have decent-sized, square hands (dad's side were farmers going way back), but they look like a little kid's in comparison. there's no replacement for just spending all day working with your hands.

this has inspired me to finally get grip trainers. something else to do while watching TV.

6401
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 09, 2013, 08:15:45 am »
not complicated to get back stronger. ask kingfish: hypers and revsere hypers, and lots of heavy pulling for the upper back. done.

6402
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2013, 08:12:26 am »
raptor, just watched the video again and i definitely don't always bend my knees that much. i do it when i'm jumping because it helps me get lower in the approach. if my legs are stiff when i start i stay too high. still probably have tight hamstrings and hip flexors, though.

6403
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2013, 08:10:22 am »
@chris: yeah, i will work on the 1-2 thing.
@acole: it's not 34 when i'm hanging from the rim, more like 32.5 judging by where my finger felt bruised all weekend.  :uhhhfacepalm:
@undoubtable: thanks man, bit frustrating to feel like i'm just below where i was a year ago after spinning my wheels for 12 months but at least i'm back on a court with some consistency.

Quote from: ian459 on December 07, 2013, 05:29:07 pm
Yeah, I have that problem too and I can do the 1-2 much better on outdoor courts.

LBSS, what's your vert at right now compared to your all time PR? And how's your strength now compared to then? Just curious.

about 1.5" lower than all-time PR. i could dunk a ball the size of the one in that video a year ago. strength...don't know how to answer that. i squatted within 10 pounds of my PR (350, PR is 360) on a random saturday in september, after not really working at it, so that's good. couldn't squat that much now but only because i haven't been squatting as much since i got back from my trip a few weeks ago. if i got back into it i'd be back at 350 soon. but i don't want to, it's a distraction. one of these days i'll squat 405, though. just not right now.

Quote from: Raptor on December 07, 2013, 06:14:13 pm
It actually looks good... I have two observations as well:

1) Do you always have this tendency to walk/stand around in a bent knee position? It looks to me from the way you walk around, stand etc that you prefer to take away some tension from your hamstrings/your hamstrings are tight/you prefer to walk around with some tension in your quads? Is any of this true?

2) If you pause at the moment of hip extension, especially with the ball in your hand, you don't go "all the way through" with it. You're better without the ball but looking at it it feels like there isn't a lot of hip HYPERextension ROM going on. I have the same problem.

So what does that mean? It means either the glutes don't fire properly in that particular movement and/or the hip flexors are tight. Have you ever been consistent doing hip thrusts and then stretching the hip flexors?

I think for both you and me, if we solve this hip hyperextension problem, because it's so glaring and obvious, it could make a ton of difference even at our current levels of strength. It messes MORE up than just the power output - it messes positioning, coordination, what the arms do when the legs do something etc etc etc. It's more than just power leakage.

1) good point, i don't know. i don't think so, but maybe. never thought about it before. will try to pay attention today.
2) i've gone through periods where i was very consistent stretching hip flexors. i don't tend to stretch or do much activation during morning workouts because time is so compressed, but i should get back into doing stretching and activation stuff when i'm not in the gym. i've fallen off the wagon.

6404
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2013, 05:13:00 pm »
thanks for the feedback. i've tried to 1-2 it but it just makes me think too hard and everything goes to hell. something to work on on short approaches at low intensity while continuing to just jump from three steps on out. because yeah it probably does kill some momentum.

didn't occur to me that i was thinking too hard but in retrospect you might be right. i was not in the zone today, nor have i been in a while.

6405
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2013, 04:41:21 pm »
not pretty.

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

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