6481
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 04, 2013, 07:39:08 pm »Then do leg curls after them to get that volume up.
- DB RDL 60s x 10,10
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6482
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 04, 2013, 10:31:44 am »Just two reps on GHR? You need a much higher volume.
you must have missed or forgotten about the discussion with alexv about form on GHRs. i can pump out GHRs if i allow myself to break at the hips, but i'm trying to do them with perfect alignment.
6483
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 03, 2013, 10:30:00 pm »
WEIGHT: 175.5
SORENESS: none
ACHES/INJURIES: toes
MENTAL STATE: good, a bit springy
- warm up
- depth jump @~18-20" x 3,3,3
mostly same or ~0.5" higher than SVJ, last one at least 1" higher. got vid, will upload later.
- 1-2 jump squat 45 x 2,2
- squat 330 x 1,1,1; 290 x 5,5
strong
- bench 165 x 10+3+3+3
- BOR 165 x 10+3+3+3
- GHR x 2,2,2
- rear delt flye 12.5s x 10,10
- DB RDL 60s x 10,10
- windshield wiper x 12,12,12
- double unders x 100
3:05, shitty
- stretch
good workout. 335 next time for squat.
SORENESS: none
ACHES/INJURIES: toes
MENTAL STATE: good, a bit springy
- warm up
- depth jump @~18-20" x 3,3,3
mostly same or ~0.5" higher than SVJ, last one at least 1" higher. got vid, will upload later.
- 1-2 jump squat 45 x 2,2
- squat 330 x 1,1,1; 290 x 5,5
strong
- bench 165 x 10+3+3+3
- BOR 165 x 10+3+3+3
- GHR x 2,2,2
- rear delt flye 12.5s x 10,10
- DB RDL 60s x 10,10
- windshield wiper x 12,12,12
- double unders x 100
3:05, shitty
- stretch
good workout. 335 next time for squat.
6485
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: September 03, 2013, 05:45:32 pm »
nasty.
6486
Track & Field / Re: the T0ddday test
« on: September 03, 2013, 02:45:42 pm »I will try this after my track workout.
start time:
10 pushups, 150m run
stop time
walk 25m
start time
...
lol
6487
Track & Field / the T0ddday test
« on: September 03, 2013, 10:07:46 am »Quote from: T0ddday
A workout I like to make athletes do on the track is repeat 150m sprints with a 25 meter walk between sprints and then 10 pushups before each 150 starts. If you can knock out 5 150's in this manner in a total time of less than 5 minutes. Your in REALLY good shape upper and lower body. [sic all]
who wants to try this with me? seems like a fun way to end a workout the next time i'm at a 400m oval. post times to this thread.
6488
Pics, Videos, & Links / Re: beast
« on: September 02, 2013, 10:58:15 pm »
http://www.latimes.com/nation/nationnow/la-na-nn-diana-nyad-cuba-florida-remarks-20130902,0,1729111.story
Quote
In the end, emerging from the great big ocean wearing a blue swimming cap and goggles -- and having swum roughly 110 miles in 52 hours and 54 minutes -- Diana Nyad still had enough strength to walk ashore Monday.
Failing four times over the years, on her fifth and final attempt this weekend, the 64-year-old Nyad officially became the first swimmer to go the distance from Cuba to Florida without a shark cage.
6489
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 02, 2013, 03:32:29 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: blah, terrible sleep last night and it's hot and humid as shit outside
- warm up
- avishek SL bounds x 3,3,3
- 1-2 jumps x 4,4,4,4,4
- various SL bounds x some
- two-step DLRVJ x some
- sprint ~40m x 1; 55m x 2
?, 7.59, 7.72
unbelievably slow, just awful. the jumps and bounds were bad, too. normal track was unavailable so i had to go to shitty banneker. plus it's a million degrees outside and i got like 3-4 total hours of sleep last night. bad workout, oh well. going to play tennis with my dad later.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: blah, terrible sleep last night and it's hot and humid as shit outside
- warm up
- avishek SL bounds x 3,3,3
- 1-2 jumps x 4,4,4,4,4
- various SL bounds x some
- two-step DLRVJ x some
- sprint ~40m x 1; 55m x 2
?, 7.59, 7.72
unbelievably slow, just awful. the jumps and bounds were bad, too. normal track was unavailable so i had to go to shitty banneker. plus it's a million degrees outside and i got like 3-4 total hours of sleep last night. bad workout, oh well. going to play tennis with my dad later.
6490
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 02, 2013, 01:19:03 pm »
for upper body endurance, try no-weight or very-light-DB overhead presses for SHITLOADS of reps. like do a set of 30, then rest 30s with your arms extended overhead, then do another set.
6491
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 02, 2013, 02:45:42 am »
given my training pattern relative to my goals i'm the last person to be telling you this, but if you want to learn handstands or whatever you're better off doing it a little bit at a time, every day. your stamina will suck at the beginning anyway, so you might as well do a whole bunch of little chunks rather than having one day a week where you hate yourself because after 15 minutes you can't do it at all anymore.
6492
Strength, Power, Reactivity, & Speed Discussion / Re: sleep habits
« on: September 02, 2013, 02:37:58 am »
somewhere between 6.5 and 7.5 per night. 6.5 is not enough but if i get 7 or more i'm golden. right now i'm having a rare insomniac night where it's 2 something in the morning and i'm not tired. that wouldn't be weird if i were out but i'm not; i just watched some tv with my gf and now she's sound asleep and i'm wide awake.
benadryl, do your thing. i'm waiting.
benadryl, do your thing. i'm waiting.
6493
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2013, 02:28:32 am »Just wondering, at a height of 5'10'' and a bodyweight of 210lbs, where are your bf levels at? Because if your bodyfat is >10% I think this is pretty much within the boundaries of lean body mass you maximally can accumulate (genetically) or am I mistaken here?
it's earlier ON THIS PAGE.
6494
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 02, 2013, 02:19:43 am »
wide awake and sober at 2 AM so here i am. thanks for the responses y'all. the low box and long step are deliberate; this is more like a horizontal-hop-plus and i get about 1.5-2" of extra jump height out of the drop. i guess these aren't really depth jumps at all, now that i think about it. because i'm so bad at box jumps (or getting anything out of added speed or stimulus anyway, just look at my RVJ), my plan is to slowly add height. once i get above a certain height the step will be more proportionate and i'll start landing on my toes.
i don't see the R/L difference that entropy pointed out but spot-on about the GCT. that'll go down as the box height goes up. next time i'll go for 12" or something and see how i do.
i don't see the R/L difference that entropy pointed out but spot-on about the GCT. that'll go down as the box height goes up. next time i'll go for 12" or something and see how i do.
6495