6841
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.
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lol.
6842
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.
6843
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.
6844
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.
6845
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 14, 2013, 06:52:07 pm »
the eric bishop one is awesome. 
6846
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
6847
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.
6848
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?
6849
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.
6850
Basketball / Re: spiderman ballin`
« on: July 11, 2013, 11:18:13 am »
also the fact that the channel it links to is called "ProfessorLive." 
6851
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.
6852
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.
6853
400m Sprinting or Shorter / Re: gatlin over bolt
« on: July 10, 2013, 12:28:37 pm »
silmon's hops before they start are awesome.
6855
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.