6676
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 17, 2013, 08:14:00 am »
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
6677
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 16, 2013, 11:26:35 pm »
spent a big chunk of the afternoon and evening in the waiting room outside the ICU at georgetown hospital. my little brother took a turn for the worse today. did not get in all my mobility stuff but i'm not going to beat myself up about it. shitty day.
6678
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 15, 2013, 09:58:58 pm »
WEIGHT: 172
SORENESS: traps
ACHES/INJURIES: none
MENTAL STATE: normal
- warm up
- squat 260 x 8,5,3(exp),3(exp)
(exp)=explosive, popping the bar off my shoulders.
- bench 175 x 5,5
- DB row 80 x 8,8
- GHR ISO hold x 3; strict reps x 2,2
strict reps are haaaard.
- tuck windshield wiper x 10,10,10
- calf raise 415 x 10,10
more weight next time
- stretch
now gonna eat and then do my mobility workout. i refuse to call it a WOD, as useful a term as that may be.
the downside of the starrett book is that i'm thinking too hard now during squats. i need to relax and trust my form, which is still solid, and not overthink mid-set. also i think my legs were tired from yesterday. might be time to move away from straight sets of 4x8 and switch back to 3x3 + 3x8 once a week and MSEM once or twice a week.
SORENESS: traps
ACHES/INJURIES: none
MENTAL STATE: normal
- warm up
- squat 260 x 8,5,3(exp),3(exp)
(exp)=explosive, popping the bar off my shoulders.
- bench 175 x 5,5
- DB row 80 x 8,8
- GHR ISO hold x 3; strict reps x 2,2
strict reps are haaaard.
- tuck windshield wiper x 10,10,10
- calf raise 415 x 10,10
more weight next time
- stretch
now gonna eat and then do my mobility workout. i refuse to call it a WOD, as useful a term as that may be.
the downside of the starrett book is that i'm thinking too hard now during squats. i need to relax and trust my form, which is still solid, and not overthink mid-set. also i think my legs were tired from yesterday. might be time to move away from straight sets of 4x8 and switch back to 3x3 + 3x8 once a week and MSEM once or twice a week.
6679
Pics, Videos, & Links / Re: beast
« on: July 15, 2013, 04:41:09 pm »
wilt chamberlain as a senior at kansas, eating his opponents alive. check out 0:55. shit that dude was fast.
<a href="http://www.youtube.com/watch?v=S8JuK2dVky0" target="_blank">http://www.youtube.com/watch?v=S8JuK2dVky0</a>
6680
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 15, 2013, 01:49:47 pm »Glute activation sounds like some gimmick fitness thing raptor would obsess about but it can't hurt to try. Next thing you know i'll be doing those bar humping exercises he talks about.
not sure if serious.
6681
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 15, 2013, 12:45:15 pm »6682
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 15, 2013, 09:44:42 am »
6683
Strength, Power, Reactivity, & Speed Discussion / Re: Lifting Fast and Lifting Slow on the same day is bad!?
« on: July 15, 2013, 09:43:45 am »
downvoted for the text portion, upvoted for the great pic. so, no vote. nice work on that jump, you're getting really close!
6684
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 15, 2013, 09:41:21 am »That's a great idea.
Can you show me how to make one like the way you did one for gym and one for track.
lol.
6685
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 15, 2013, 09:40:10 am »
lolololololololol that video is cracking me up. something about the insistence of your pointing. haahhahahahahahahahahaha
in seriousness, probably can't hurt to keep doing glute activation stuff like those banded bridges. also, just a guess, but working on posture throughout the day might help -- the first big takeaway i had from starrett's book is that engaging your glutes is sine qua non for maintaining proper posture. something i've been doing consciously throughout every day and it seems to be helping. i even noticed having an easier time maintaining a good stance while playing tennis yesterday. just a thought.
in seriousness, probably can't hurt to keep doing glute activation stuff like those banded bridges. also, just a guess, but working on posture throughout the day might help -- the first big takeaway i had from starrett's book is that engaging your glutes is sine qua non for maintaining proper posture. something i've been doing consciously throughout every day and it seems to be helping. i even noticed having an easier time maintaining a good stance while playing tennis yesterday. just a thought.
6686
400m Sprinting or Shorter / Re: Asafa Powell & Tyson Gay Fail Drug Tests
« on: July 15, 2013, 09:35:23 am »
oh come on, it's not like seifullah is the first person to make that comment about bolt. practically every article i've seen on this has some version of, "what about usain bolt, hmmmmm?"
i agree with you though that USADA and WADA are going overboard with this shit.
i agree with you though that USADA and WADA are going overboard with this shit.
6687
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 14, 2013, 10:34:39 pm »
just added a new column to the progress tracker: mobility (y/n). i've set my first three activities to focus on (forgive the california-inflected names):
1. lacrosse/tennis ball forearm smash
2. t-spine extension smash
3. hip capsule mobilization
i will spend at least 15 minutes working on these things every day (~5 minutes each). if i have extra time, i'll go deeper on one or more of them or work on something else that's a consistent problem. this is over and above what i do during workouts anyway. when i feel like i've made some progress on a given exercise, i'll swap it out for something else that i need to work on.
1. lacrosse/tennis ball forearm smash
2. t-spine extension smash
3. hip capsule mobilization
i will spend at least 15 minutes working on these things every day (~5 minutes each). if i have extra time, i'll go deeper on one or more of them or work on something else that's a consistent problem. this is over and above what i do during workouts anyway. when i feel like i've made some progress on a given exercise, i'll swap it out for something else that i need to work on.
6688
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 14, 2013, 06:52:07 pm »
the eric bishop one is awesome.
6689
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 14, 2013, 06:29:45 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, right toe tweaked during a sprint start but not badly
MENTAL STATE: okay, happy
- warm up
- avishek SL bounds x 4
- sprint 30m x 6
worse than last week, which is annoying because i was much fresher today and it wasn't as hot. 4.06 to 4.30, although those were probably too generous/ungenerous. probably like 4.16-18 for most except the fastest one. hip flexors feeling it.
- 20m fly x 2
tough, my top speed sprinting is a mess as t0ddday pointed out the other day.
cut short because...
*30 mins later*
- SVJ, DSVJ, SLRVJ, DLRVJ x ~50 jumps
dropped avishek off and then went to the outdoor court at the middle school near my parents' house. the court is asphalt and slanted -- long-time readers may recall a vid taken there a while ago -- but the rims are ~9' and ~9'8", so i was able to get a lot of grabs and stuff. this was good.
*later*
- anterior hip, adductors, modified pigeon x 15-20 mins
- painting my parents' house x 2 hours
*later*
- tennis x 30 mins
/later
- more mobility shit
SORENESS: none
ACHES/INJURIES: none, right toe tweaked during a sprint start but not badly
MENTAL STATE: okay, happy
- warm up
- avishek SL bounds x 4
- sprint 30m x 6
worse than last week, which is annoying because i was much fresher today and it wasn't as hot. 4.06 to 4.30, although those were probably too generous/ungenerous. probably like 4.16-18 for most except the fastest one. hip flexors feeling it.
- 20m fly x 2
tough, my top speed sprinting is a mess as t0ddday pointed out the other day.
cut short because...
*30 mins later*
- SVJ, DSVJ, SLRVJ, DLRVJ x ~50 jumps
dropped avishek off and then went to the outdoor court at the middle school near my parents' house. the court is asphalt and slanted -- long-time readers may recall a vid taken there a while ago -- but the rims are ~9' and ~9'8", so i was able to get a lot of grabs and stuff. this was good.
*later*
- anterior hip, adductors, modified pigeon x 15-20 mins
- painting my parents' house x 2 hours
*later*
- tennis x 30 mins
/later
- more mobility shit
6690
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 13, 2013, 05:35:59 pm »
yesterday:
- some stretching and SMR throughout the day (couch stretch and adductor/VMO rollering in particular) but not enough
today:
- mobility (SMR+stretching) x 35-40 mins
hit t-spine, adductors, and glutes.
- some stretching and SMR throughout the day (couch stretch and adductor/VMO rollering in particular) but not enough
today:
- mobility (SMR+stretching) x 35-40 mins
hit t-spine, adductors, and glutes.