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Messages - LBSS

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6661
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 26, 2013, 01:34:21 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- SVJ x 3

- DLRVJ out to 2-step x a bunch
horrifyingly bad. barely touching rim.  :huh:

- explosive box squat 225 x 2,2,2,2,2,2

- cable hip thrust 9(?) x 20,20

- assisted natural GHR x 8,8
tried to use a plate to hold my legs down on the second set. kind of worked although i was not able to activate my hamstrings as much as the first set, when i got a dude to hold my ankles down. it wasn't uncomfortable with the plate, though. will try with more weight next time.

- DB OHP 50 x 8,8(6L)

- neutral chin up x 8,8

- decline situp +30 x 10,10

- stretch

jumping was atrocious. did not help that there was a guy at the other end shooting around and dunking effortlessly every once in a while. he was significantly taller than me and obviously a basketball player. mental weakness.

6662
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 25, 2013, 12:28:49 pm »
that advice makes no sense, maybe he was trying to say something else? think about KF, his supplemental work is overwhelmingly for his back.

6663
Pics, Videos, & Links / Re: beast
« on: October 25, 2013, 10:39:28 am »
<a href="http://www.youtube.com/watch?v=byBkmHtTaX0" target="_blank">http://www.youtube.com/watch?v=byBkmHtTaX0</a>

2:13, you think he's gonna front squat 215...no. he's push presses it.  :gtfo:

6664
Pics, Videos, & Links / Re: beast
« on: October 25, 2013, 08:31:03 am »
it's liu xiaojun, check out the title of the vid. :trollface:

6665
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 25, 2013, 07:46:52 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: neck normal morning stiffness, left hip in certain ROM
MENTAL STATE: okay, i definitely have a cold

- warm up

- SVJ x 3

- one-step RVJ x ~8

- two-step RVJ x ~10

- cool down

garbage. just garbage. did not go out to three-step because two-step was maybe 0.5" higher than one-step. barely a full knuckle over.

6666
Pics, Videos, & Links / Re: 131018 This is the closest I had ever been to dunking a regular size ball
« on: October 25, 2013, 07:41:45 am »
Quote from: Raptor on October 25, 2013, 06:00:41 am
You're right there, keep on doing what you do.

+1000

6667
News, Announcements, & Suggestions / Re: recent downtime - server broke and had to wait for host to fix
« on: October 24, 2013, 10:20:31 pm »





6668
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2013, 10:16:39 pm »
MASH'ALLAAAAAAAAHHHH!!!!!!!

the forum is back

Quote from: acole14 on October 19, 2013, 10:18:19 pm
Good news about the knee. Did that exercise I suggested seem to help?

i guess, hard to say.

10/21

MORNING:

- warm up

- SVJ x 3

- DLRVJ (approach out to 2- and 3-step) x a bunch
best 1.5-2 knuckles over. better than last time.

- stretch

EVENING:

- warm up
so tired.

- broad jump x 4
~12 yards

- DL bound x 4,4,4
same or worse as broad jumps, bad

- SL bound x 12,12,12

- sprint 30m x 4
4.4, 4.6, 4.5, 4.4 -- not terrible for me actually. felt fast.

- stretch

slept very badly last night as i think i was anxious about getting up on time to jump. sucks to be tired during the day but that’s a good sign in the long run.

10/22

WEIGHT: 173.5

- warm up

- squat 315 x 1,1,2,1
later reps easier, squat weakness is clearly (mostly) neural.

- superset x 2
-- OHP 115 x 5,5
-- pull up x 8,8

- superset x 2
-- assisted natural GHR x 5
-- cable tricep pressdown 120 x 10
-- DB curl 30 x 5; 22.5 x 10
-- DB shrug 95 x 8; 80 x 8
i am weak at shrugs.

- stretch

- decline sit up 15 x 10; 25 x 10

10/24 (today)

wussed out on morning workout. work has been bad the past few days, 11-13 hours with some early morning shit. tonight it was cold enough that i could see my breath.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip flexor has been doing some wonky shit off and on
MENTAL STATE: tired

- warm up

- broad jump x 4
bad, more than a foot shorter than low-normal day.

- DL bound x 4,4,4
bad but better than the broad jumps

- SL bound 20y x 2
L:12.5,12.5; R:11.5,12.5

- sprint 30m x 2; 60m x 3
4.5,4.5; 8.4,8.2,8.4 - right calf twingey at end of last 60m

- stretch

mediocre workout, not least i think because it's cold out.

praise the lord.

6669
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 19, 2013, 01:29:54 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left calf, left glute; no knee pain, though!  :)
MENTAL STATE: okay, early afternoon is sub-optimal training time. legs felt heavy

- warm up

- 1-2 jumps x some

- sprint 55m x 5
7.8, 7.8, 7.7, 7.7, 7.8 -- this was awful, very slow and felt it. i'm straining too hard somehow. on the plus side, no knee pain whatsoever during set up. there was a bit of a headwind but still.

- SL bound x 20m/12, whichever comes first
L better than R because i can keep the cycle going the whole time, R i lean forward too much toward the end and lose the cycle. but fewer steps/greater distance for R.

- tempo 150m x 1
calf and glute were like, uh, no, that's enough. no point in inviting cramps.

- stretch

for the 55m in january i think i can shoot for 7.2. t0ddday definitely motivated me to focus on speed and jumping rather than gym stuff, he's right that i'm probably strong enough to dunk right now and my deficiencies are in speed, power and movement efficiency. especially movement efficiency.

6670
Pics, Videos, & Links / Re: Body Fat Decreased?
« on: October 17, 2013, 04:49:20 pm »
Quote from: scoobychau on October 17, 2013, 02:56:25 am
Quote from: Raptor on October 09, 2013, 06:16:46 am
It actually looks really good... you seem to have better hip extension right now. Why didn't you dunk it in the last attempt?

Because.. I had pretty much never jump with a ball.... not even a self lope pass...

I wonder... i had never seen video on people practice self loop Pass...

is there any tips or method to do so?

practice a whole fucking lot. it's not rocket science.

6671
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 17, 2013, 04:46:53 pm »
great success!

6672
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2013, 04:45:57 pm »
this morning:

- jog to gym

- warm up
dribbling practice

- SVJ-to-RVJ progression x 20 mins
went out to 2-step, very low. legs felt a bit heavy and was awkward.

- stretch

- jog home

very pleased with myself for actually sucking it up and getting myself to the gym before 7. this was 45 minutes door-to-door. i'm going to be tired tonight but this will be sustainable if i do better about bedtime. more practice, more practice, more practice. will do some kind of track work tonight unless it rains.

tonight:

WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little; left pinky, top knuckle (???)
MENTAL STATE: okay

- warm up

lights cut out  :pissed:

no idea why they did that, lights are usually on until 10:30 on weekdays. anyway in the dark i attempted some bounds and strides and my legs were like, uh-uh, no no no, go home. so i went home. recovery fail. extra stretching tonight. no earthly idea what happened to my pinky finger.

6673
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 17, 2013, 04:41:41 pm »
if you click and drag on the menu to scroll, and the cursor is hovering over text or an arrow when you click to drag instead of empty space, when you release it loads the subforum you clicked on rather than just releasing. means you have to be careful where you hover the cursor when you click to drag. nbd but kind of annoying.

6674
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2013, 11:30:47 pm »
right on. i'm gonna try the ball thing again, thanks for the tip.

WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little during squats
MENTAL STATE: tired

- warm up

- submax SLRVJ and a couple of DSVJ
just some dudes shooting around on the court so i joined and did some layups and a few short-approach rim jumps. the rim is lower than 10' for sure, i could make it touch it off two feet without a huge effort.

- squat 315 x 1; 295 x 1,1
holy shit this felt heavy. 315 was near max tonight. fuck.

- OHP 75 x 5; 85 x 5; 95 x 9
lol. weak.

- pull up x 5,5,9

- decline sit up @18lb bar x 10
t0ddday showed me this exercise. get on the decline bench, get someone to hand you the bar, put it behind your neck (HBBS position) and do full-ROM sit ups.

- jump approach progression
another t0ddday-based thing. start with SVJ, then do a (true) DSVJ, then a one-step DLRVJ, etc. until the added step doesn't help anymore. stopped myself at one-step and kept intensity low. tomorrow morning will be first pre-work jumping session.

- stretch

sucking on the squats i'm sure is just a function of not having squatted in more than a week and only three times in the past three weeks (!!!!!). being sick blows. otherwise, good workout. should measure the rims.

6675
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2013, 04:03:13 pm »
just signed up to run in an indoor all-comers meet in january or february. there are three and it's cheap to sign up so i went ahead and booked myself into all three because i don't know what my schedule will be like then. i didn't realize until after i signed up that it's not FAT, which is annoying, but it'll still be fun to race.

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