6691
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 12, 2013, 09:59:19 am »
not gonna share the progress tracker?
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not gonna share the progress tracker?
6692
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2013, 11:50:36 pm »
WEIGHT: 171.5
SORENESS: none
ACHES/INJURIES: none really
MENTAL STATE: fine, good
- warm up
- jump squat 45 x 3; 65 x 3,3
- squat 255 x 8,8,8,8
last set hard but solid. third set flew, very strong.
- OHP 115 x 5,4
still weak but not as horrifying as the other day
- pull up +25 x 5,5
- GHR ISO holds 10s x 4
- superset x 2
-- paused calf raise 415 x 10
-- tuck windshield wiper x 10
- stretch
posture/spinal alignment work continues throughout the day. two people at work today told me independently that i seemed taller. i don't think the posture thing gives me more than half an inch in actual height but hey, maybe it makes me look taller. who knows. one side benefit i think will be improved glute activation: if glutes are turned on at a low level whenever i'm standing up or walking around, it will be easier to engage them and maintain a neutral spine during exercise.
SORENESS: none
ACHES/INJURIES: none really
MENTAL STATE: fine, good
- warm up
- jump squat 45 x 3; 65 x 3,3
- squat 255 x 8,8,8,8
last set hard but solid. third set flew, very strong.
- OHP 115 x 5,4
still weak but not as horrifying as the other day
- pull up +25 x 5,5
- GHR ISO holds 10s x 4
- superset x 2
-- paused calf raise 415 x 10
-- tuck windshield wiper x 10
- stretch
posture/spinal alignment work continues throughout the day. two people at work today told me independently that i seemed taller. i don't think the posture thing gives me more than half an inch in actual height but hey, maybe it makes me look taller. who knows. one side benefit i think will be improved glute activation: if glutes are turned on at a low level whenever i'm standing up or walking around, it will be easier to engage them and maintain a neutral spine during exercise.
6693
Basketball / Re: spiderman ballin`
« on: July 11, 2013, 11:18:13 am »
also the fact that the channel it links to is called "ProfessorLive." 
6694
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: July 11, 2013, 11:15:41 am »
245 is >1.5xbw if you're still at 160. nice.
6695
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 10, 2013, 10:13:00 pm »
WEIGHT: 171.5
SORENESS: none
ACHES/INJURIES: outside lower right leg
MENTAL STATE: annoyed
was on my way to the track and it started lightning and thundering. and then it started to rain. so i went to the gym instead.
- warm up
- depth jump @12" x 3,3,3,3,3
got a couple of 'em on video, will combine with some other stuff from the workout later and post. knees coming way too far forward on most sets, i think.
- SL pogo x 5,5,5
- air squat motor learning x some
- sprint form drills x a few
- standing ab wheel roll outs x 3,3
same problem as with GHRs, really interestingly. i lose tension in my abs and butt and overextend my lumbar spine. the roll outs highlight because of the load.
- walk home
/later
- extensive stretching and SMR for t-spine, ITB, adductors, and feet
i have indulged on sweets more than i should but have only gained a pound in the eight days since i started my tracker. i am getting enough protein and veggies but still, i need to limit myself more on the processed sugar front.
SORENESS: none
ACHES/INJURIES: outside lower right leg
MENTAL STATE: annoyed
was on my way to the track and it started lightning and thundering. and then it started to rain. so i went to the gym instead.
- warm up
- depth jump @12" x 3,3,3,3,3
got a couple of 'em on video, will combine with some other stuff from the workout later and post. knees coming way too far forward on most sets, i think.
- SL pogo x 5,5,5
- air squat motor learning x some
- sprint form drills x a few
- standing ab wheel roll outs x 3,3
same problem as with GHRs, really interestingly. i lose tension in my abs and butt and overextend my lumbar spine. the roll outs highlight because of the load.
- walk home
/later
- extensive stretching and SMR for t-spine, ITB, adductors, and feet
i have indulged on sweets more than i should but have only gained a pound in the eight days since i started my tracker. i am getting enough protein and veggies but still, i need to limit myself more on the processed sugar front.
6696
400m Sprinting or Shorter / Re: gatlin over bolt
« on: July 10, 2013, 12:28:37 pm »
silmon's hops before they start are awesome.
6698
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 10, 2013, 09:31:12 am »
why not back off on squats for a little (like to 425s or even 405s) for an extended period while adding some heavy back-specific work like pendlay rows? i know you've done hypers and stuff in the past for your low back but it sounds like that's not where you're failing anymore.
6699
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 10, 2013, 09:18:32 am »Have you read Kelly Starrett's book?
in progress. really enjoying it so far. i wish he were a better writer but at least he's clear.
6700
Article & Video Discussion / Re: Rippetoe goes off
« on: July 10, 2013, 08:38:28 am »6701
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2013, 10:24:03 pm »
WEIGHT: ???
SORENESS: hams, mid-back
ACHES/INJURIES: left foot and calf cramping but not as badly as yesterday. walking makes it worse.
MENTAL STATE: fine
- spinal alignment work per kelly starrett
- stretching legs and hips
EDIT: later:
- heel cord/plantar flexor SMR and air squat motor control work
SORENESS: hams, mid-back
ACHES/INJURIES: left foot and calf cramping but not as badly as yesterday. walking makes it worse.
MENTAL STATE: fine
- spinal alignment work per kelly starrett
- stretching legs and hips
EDIT: later:
- heel cord/plantar flexor SMR and air squat motor control work
6702
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2013, 08:50:58 am »
yeah it's not a long-term thing. just trying to get my work capacity back to somewhere moderately respectable. i'll switch back to some form of waveloaded gym work soon, probably along the lines of what adarq prescribed 18 months ago. stay tuned.
6703
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2013, 10:25:39 pm »
WEIGHT: 171
SORENESS: hams, mid-back, calves
ACHES/INJURIES: left foot and calf cramping
MENTAL STATE: okay, ready, a bit worried about the cramping
- warm up
forgot jump rope so did KB swings instead
- depth jump x 4
at least 2" lower than the other day, realized that i don't need to be doing these the day after sprinting if my legs feel beat up
- squat 250 x 8,8,8,4
had the last set if i'd sacked up but lost concentration thinking about my calf
- OHP 115 x 3,3,3
pathetic
- pull up x 8,8
- GHR ISO holds 10-12s x 3
- ab pull downs x 20
- stretch
double-long stretching session. also stretched left calf and hamstring throughout workout.
SORENESS: hams, mid-back, calves
ACHES/INJURIES: left foot and calf cramping
MENTAL STATE: okay, ready, a bit worried about the cramping
- warm up
forgot jump rope so did KB swings instead
- depth jump x 4
at least 2" lower than the other day, realized that i don't need to be doing these the day after sprinting if my legs feel beat up
- squat 250 x 8,8,8,4
had the last set if i'd sacked up but lost concentration thinking about my calf
- OHP 115 x 3,3,3
pathetic
- pull up x 8,8
- GHR ISO holds 10-12s x 3
- ab pull downs x 20
- stretch
double-long stretching session. also stretched left calf and hamstring throughout workout.
6704
Nutrition & Supplementation / Re: Cheapest Protein Powder in the History of Mankind
« on: July 08, 2013, 04:12:01 pm »
if a serving is 30g (and it is, if the per-serving protein amount is 25g), then unless the NOW stuff also has magical physics-bending properties, there's no way it has 162 servings for a 5lb tub. there are 453g per lb, so there are 2265g in a 5lb tub, or 75.5 servings. give or take.
super grade whey protein concentrate from truenutrition.com is 10lbs for $90 shipped, which is cheaper per pound than the price you quoted. the high grade stuff is even cheaper but it doesn't mix as nicely.
super grade whey protein concentrate from truenutrition.com is 10lbs for $90 shipped, which is cheaper per pound than the price you quoted. the high grade stuff is even cheaper but it doesn't mix as nicely.
6705
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2013, 12:15:30 pm »
thanks t0ddday. i wish i had vid of the 60m, the transition was so bad that i could actually feel it sucking as i did it. from pure feel, i think my knee lift was better during the last 3-4 strides of the 60, but everything between the fifth stride or so and right before the finish was rough. something to work on.
it's definitely a huge help to have proper shoes and to be running on a proper track. now if only that start would lead to me jumping higher. there was no target to speak of at the UMd track so I didn't do any jumping yesterday.
it's definitely a huge help to have proper shoes and to be running on a proper track. now if only that start would lead to me jumping higher. there was no target to speak of at the UMd track so I didn't do any jumping yesterday.