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Messages - LBSS

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6871
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 19, 2013, 11:35:36 am »


laughed and said what the fuck, while watching this video.

 :wowthatwasnutswtf:

+1 did same. fuckin cra.

6872
what are dwight howard raises.

6873
Bios / Re: Animals
« on: April 18, 2013, 09:49:13 am »
this dog is better than you at parkour.

<a href="http://www.youtube.com/watch?v=pXElh_VM0Uc" target="_blank">http://www.youtube.com/watch?v=pXElh_VM0Uc</a>

6874
i definitely understood that the tempo needs to be genuine sprints. 17-18s was my memory of the last time i did them, which was a while ago, but it might have been more like 16s. could just be faulty memory. EDIT: went back and looked and should have written 16-17s, which is what i was doing before. i've never really been timed at a full sprint over any distance, even hand timed, but you will be unsurprised to hear that i'm pretty slow. trying to get some hand times soon so i have something to work off of.

on the two-a-days, what was the rest schedule? e.g., on/on/off, on/off/on/off, etc.

6875
WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb
MENTAL STATE: good, solid

- warm up

- SVJ x 10
all over 25, one well over 26. arm swing on that one was different, bigger amplitude, more fluid. tried to replicate it afterward but couldn't quite.

- leg press 415 x 5,5,5,5,5
whatever, rests were 2 mins or less, tried to explode the plates away from myself but it's a 45-degree inverted press and i didn't want to end up catching the platform on locked knees, so i shorted the reps.

- leg press calf raise 415 x 10,10
asymmetrical and i don't get the right firing patterns because of my toes. felt a lot in peroneals, not so much in gastroc.

- DB OHP 45s x 6,6

- pull up x 7,7,7,4,5
not enough rest before fourth set, lame.

- circuit x 3
-- ab pull down x 20
-- hyper x 10

- stretch

whatever, was just glad to be back in the gym. nothing with the bar until i get my stitches out.

6876
I like hearing "soreness in my calves" coming from LBSS. That also probably means Achilles tendon work.

maybe, although the soreness is at the other end of my calves, just below the knee. make of that what you will.

6877
i should think you'd like them, you basically made them up! not planning to do these on the same day, goal would be on/on/off. one thing i might consider is two-a-days (track morning, gym evening, two days' rest or very light tempo-ish stuff), interested to hear your thoughts on that idea.

tempo will be 100s and 200s for repeats. low intensity (17-18s/100m, rest the remainder of the minute). volume is intentionally very low because all this stuff will be relatively new. even the few bounds and sprints i did on sunday were enough to give me decent soreness in my calves. volume and intensity will build as i get more proficient and work capacity improves.

6878
modeled on T0ddday's recommendation from a while back. thoughts? will not be able to start the gym workouts until after i get my stitches out (hopefully saturday). if i do manage to find court access, i'll do something similar to workout A but with DLRVJ after broad jumps, and shorter sprints for obvious reasons.

WORKOUT A - TRACK/COURT

- dynamic warmup, leg swings, fast leg, skips, strides, submax SL jumps/bounds for practice
- measured overhead backward shot tosses x 10

- 4 standing broad jumps (consecutive, with reset)
- 2-3 x 4 DL bounds
- ME SLRVJ (3 step, 6 step) x 10-12

- ME sprint 3 x 60m
- (OPTIONAL) tempo work, start at ~800m

WORKOUT B - GYM

- warmup
- snatch 2-3 x 2-3
- HB squat x 3; 2 x 5 @ 80%
- OHP 2 x 8
- pull ups x 30 (broken up however, add reps once i get it in 4 sets)

- circuit x 3
-- hyper x 8
-- calf raise x 10
-- abs x 10-20

- SVJ x 10
- DLRVJ x 10 (if space in the gym)

6879
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 17, 2013, 10:43:58 am »

sad... (my exam result for the Dec 4 is just out.. and I bombed it... faxk)

sucks man, sorry to hear that.

6880
Pics, Videos, & Links / Re: beast
« on: April 16, 2013, 10:17:41 am »
yes, yes he does.

<a href="http://www.youtube.com/watch?v=-GrB5rv33VE" target="_blank">http://www.youtube.com/watch?v=-GrB5rv33VE</a>

6881
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: April 15, 2013, 10:07:29 pm »
 :uhcomeon:

6882
WEIGHT: ???
SORENESS: upper calves
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb; right shoulder from the tetanus shot; right armpit lymph node is swollen and painful (??)
MENTAL STATE: weirded out by the boston thing, pissed at my injured thumb, motivated to get SOME kind of work done

- fartlek x 3 miles
~35 minutes, mostly very slow jogging and walking with several sprints of 15-30m and a tiny bit of fast jogging. felt good although it's not an ideal way to work out by any means. did manage to check out the fields i was looking at online. the new turf one is supposed to be lit at night but is not. that sucks. guess i'll have to wait until the sun stays out longer to take advantage there. ran a little ways longer to see if the high school over there (dunbar) has a functioning field but i didn't see one. maybe they play somewhere else? they're a powerhouse, vernon davis went there among others, so they must have a nice field. but not along the sides i ran on. there's also a rec center on the route i ran that has an indoor bball court. will need to check that out at some point soon, as well. don't know why i didn't think of public rec facilities earlier. dumb.

- stretch

6883
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 15, 2013, 08:41:26 pm »
i mean some places already do impervious surface taxes. the town next to my hometown, for example, and my girlfriend's hometown. it's a pretty sensible thing to tax, really. for maryland, the bay and its tributaries aren't going to clean themselves up, that shit is expensive. hardtop and roofs and stuff are among the leading contributors to water pollution. solution: tax owners of things that harm the environment to help clean up the environment that we all help damage.

6884
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 15, 2013, 06:17:01 pm »
w/r/t rain tax: not white house, not sure where you heard that. just maryland, where governor o'malley signed a law last year, passed by the maryland legislature, authorizing a tax on impervious surfaces (ones that don't absorb any water when it rains) for 10 counties and baltimore. basically a small fee levied to help pay for upgrading stormwater management systems. it's up to individual counties how to implement it.

6885
Pics, Videos, & Links / Re: chin ups with 75lbs attached
« on: April 15, 2013, 03:19:39 pm »
i don't think adarq has banned anyone yet for trolling. nor should he, trolls are harmless most of the time. hyperdunk is worth an eye roll or a laugh from time to time, although now that he's getting more obvious he's not as funny.

a while back (two years?) i asked adarq for an ignore function but he said no, guess downvoting into oblivion will have to suffice.

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