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Messages - LBSS

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6616
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 29, 2013, 11:45:50 pm »
from yesterday:

<a href="http://www.youtube.com/watch?v=EdykX2BPIEc" target="_blank">http://www.youtube.com/watch?v=EdykX2BPIEc</a>

<a href="http://www.youtube.com/watch?v=IqDR5sfbuJk" target="_blank">http://www.youtube.com/watch?v=IqDR5sfbuJk</a>

<a href="http://www.youtube.com/watch?v=OkGlV2kB4MA" target="_blank">http://www.youtube.com/watch?v=OkGlV2kB4MA</a>

<a href="http://www.youtube.com/watch?v=7kicH5wPDlY" target="_blank">http://www.youtube.com/watch?v=7kicH5wPDlY</a>

6617
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 29, 2013, 10:48:11 pm »
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: left mid back
MENTAL STATE: fine

- warm up

- SVJ x 5

- depth jump @12" x 3,3

- squat 350 x 1; 360 x F

- superset x 3
-- dip x 10
-- ab wheel roll out standing x 10,10; kneeling x 10
-- pull up x 7

- stretch

wack, abbreviated. some vids coming. this was to try out the new place and it's different. the bball court was in use so i could not use it.

6618
Pics, Videos, & Links / Re: beast
« on: September 27, 2013, 05:44:12 pm »
anquan boldin is famous for playing two weeks after SHATTERING HIS FACE.

so yes, a true beast.

6619
Pics, Videos, & Links / Re: beast
« on: September 27, 2013, 02:31:57 pm »
suzanne hartwig-gary shitting on the squats of almost everyone in this forum, myself included, at 52kg.

3.3xbw.

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

this would be the equivalent of me squatting 580, and that's not even taking into account that i'm a man and she's a woman.

6620
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 27, 2013, 02:30:50 pm »
https://www.youtube.com/watch?v=sbFGdpQD_O0&feature=youtube_gdata_player

That's Blenderate. Tigerak is some tiny asian powerlifter who is pretty strong and friends with Yang.

btw i just watched that vid. had seen it before, the gym is in rockville, near where my gf's parents live. too far to work out at regularly. the woman who co-owns it is a BEAST, world record holder in the squat for her weight class.

6621
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: September 27, 2013, 10:07:49 am »

6622
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2013, 08:21:54 pm »
don't sass me, vag.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hamstring and hip, but went away with warm up
MENTAL STATE: good but a little stressed

- warm up

- SL bound x 10,10,10

- sprint 55? x 5
7.2, 7.2, 7.5 (stupid bitch walked RIGHT across the lane as i was sprinting, momentarily slowed and yelled, this time doesn't count), 7.3, 7.3

- tempo 200m x 3

normal track had a game going on so it was closed. secondary track is marked "55" on the side but i don't know if that's 55m or 55 yards. i kind of hope it's meters because these sprints felt fast-ish, i was getting a little float, and extrapolating the times using USTFCCCA conversion tables that's 7.7-7.9 range, which would be better than usual. if it's yards, FML. the 200s for tempo were ~35s. ran out of time because i had to come home and interview yet another person to move into my place.

6623
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2013, 11:37:33 am »
Maybe you could do smolov or something for squatting. It'd be great to get a higher squat but if you put on weight you're going to negate the advantages of having a higher squat- as far as for sprinting.

Edit- It'll be sweet seeing a vid of you guys training together. I wish I could train with people from here.

i'm not talking about racing up to see how fast i can catch KF at 210. i'm talking about a conscientious bulk where i actually focus on diet and muscle/strength gain as a goal. i feel like if i gained 10 pounds while doing something like smolov, i'd be squatting four plates in no time. 405/185 is a better ratio than 360/175. this is not an immediate plan, just something i've been ruminating on. it's actually holding me back from switching gyms, because as unused as the squat rack seems to be at the JCC, smolov or some other squat-centric routine is a dick move when there's only one rack. 10x3 takes a long time. OTOH, basketball court.

6624
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2013, 09:38:11 am »
How much correlation are you seeing to how you jump on a certain day and your sprint times?   Your squat has consistently improved; your also seemingly getting better at bounding but having more variable performance.   Good to see the focus on sprints, I think the improvement to your vertical is long term but will help.   By the way, no more correcting your to you're for me:

http://www.killtheapostrophe.com/

Lol.  Look forward to training with you, we will have to get a session semi filmed so others can get sense of the workout.

my squat hasn't really improved, or if it has, not by much. i hit 315 for three sets of five a year and a half ago and have spun my wheels for the most part since then. this is also part of why i always have the nagging desire at the back of my brain to just really focus on squatting+gaining weight for a while.

but to answer your question, the correlation is near-perfect. if i sprint well, i jump well. if i don't sprint well, i jump poorly. if i feel springy, i feel springy. on rare occasions i can warm up past feeling sluggish but usually i know right away whether i'm going to be fast/jump high on a given day. i'll be sure to bring my camera and tripod when we work out so everyone can see just how slow i am over 60m (it's impossible to film by myself the whole thing at the track where i run).

long live proper orthography.

6625
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2013, 09:30:36 am »
Don't kill the apostrophe. Bring back the diaeresis in places other than the New Yorker.

can't we all just coƶperate?

6626
400m Sprinting or Shorter / Re: Sprint Videos
« on: September 26, 2013, 08:37:24 am »
how about slow seniors?  :trolldance:

6627
400m Sprinting or Shorter / Re: Sprint Videos
« on: September 25, 2013, 10:20:08 am »
^^^that. the same goes for something like baseball, where the coaching you get and the level of play around you has a HUGE impact on how well you develop. i have a friend who saw five kids in his high school class get drafted by MLB teams. is that because peabody, massachusetts has an unusually high number of freakishly talented baseball players? no, it's because all the boys play baseball and the athletic kids are funneled to baseball and coached very well from a young age. they won the babe ruth league world series when my buddy was 14. and when the initial selection is going on, the kids who are ahead developmentally have an advantage. that's not to say that some younger kids don't eventually rise to the top, or even that some younger kids aren't always obviously more athletic (viz. nate robinson). but it is to say that, in aggregate, relatively older kids have an advantage.

don't take my word for it, go check out the various pieces the science of sport guys have done on this over the years:

http://www.sportsscientists.com/2009/01/matthew-effect.html

http://www.sportsscientists.com/2013/02/long-term-athlete-development.html

also, one other point: i think that, even for "pure" sports like track and field or swimming, it's actually not that interesting to look at people like asafa, bolt, michael phelps, etc. they are true freaks and it's hard to extrapolate anything from them. how many guys have run 9.7? like, six? but dozens have run 10.0 and hundreds have run 10.3, which is still an elite time! i feel like you can learn much more interesting to look at the broader picture of elite athletes.

6628
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 24, 2013, 09:36:41 pm »
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: still kind of tired

- warm up

- SVJ x 5
1-1.5" below normal

- depth jump x 8
1-1.5" below normal, except on really great jump that was at least 2.5" higher than all the others

- squat 315 x 1; 335 x 1,1; 295 x 5
felt off

- bar walk out 405 x 10s,10s
just to see what it felt like. clearest stress was upper back. interesting.

- bench 175 x 10+3+3+3
finally

- BOR 155 x 10+3+3+3
above this form gets wonky

- GHR x 3,3,3
strict-ish, hard

- DB RDL 85s x 10,10

- superset x a few
-- kneeling ab roll out x 10
-- wide grip pull up x 5

- stretch

wack.

6629
Pics, Videos, & Links / Re: beast
« on: September 24, 2013, 09:24:53 pm »
that is both horrifying and very impressive.

6630
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: September 24, 2013, 02:20:52 pm »
how do you figure depth on the quarter squats. to pins, adarq style? or just by feel? seems like an interesting thing to add in.

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