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Messages - LBSS

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6931
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 06, 2013, 02:59:00 pm »
Quote from: Raptor on June 06, 2013, 11:58:31 am
I don't think it's really the ankles... for a pistol to be successful, and I know this because I can compare my left and right legs (I can deep pistol squat pretty easily with my left leg and I can barely get to parallel on my right), it's important to be able to "reach" the glutes and lower abs and to stabilize that pelvis.

On my right leg it's usually a lack of glute/posterior chain control/recruitment that I have that prevents me from getting all the way down, plus the lack of strength.

wrong. for me it is unquestionably the ankles. the one small change of raising my heel by 3/4" or 1" is the difference between complete inability to do a deep pistol and ability to rep them out with ease.

6932
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2013, 10:45:25 am »
haha sorry about the confusion with my screen name. didn't think about that acronym when i came up with it however many years ago. maybe i should just change it a la hyperdunk.

and yeah, avishek is just better at producing power than i am. his movements look lighter than mine, on hops and jumps he doesn't muscle through stuff the way i do. hopefully with bounding and sprints that will improve. on friday if it's not raining i'm going to hit up the track and measure out 40y and 60m. sprinting on turf in sneakers is not ideal. one thing avishek mentioned during our session was that he's gotten his best power development from working not on acceleration but on top-end speed. i should do more 60's, in other words, and fewer 40's.

6933
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 06, 2013, 09:44:53 am »
Quote from: T0ddday on June 06, 2013, 09:11:04 am
Quote from: LBSS on June 05, 2013, 12:51:47 pm
yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.

Been outa town for so long... great to see these videos.  Ankle mobility can be really hard to work on.  You can increase dorsiflexion in your structures in the back of your leg are tight... but if the restriction is in the front (as it may be if you have oft-injured ankles) there seems to not be much you can do besides get a raised heel... KFs dorsiflexion might be his greatest asset to his functional squatting.   A reason why a lot of athletes simply don't benefit from such a low squat.

interesting and kind of depressing point. would be nice to do a barefoot pistol. i have strength enough for days but i can't flex my ankle enough to keep from pitching backward. regardless, will continue to work on dorsiflexion while squatting in my oly shoes.

6934
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2013, 09:42:15 am »
Quote from: Raptor on June 06, 2013, 04:59:13 am
Do you have a GHR machine?

yep. vid coming.

ETA vid of GHR and paused squats. notes:

i do not fire my glutes properly on GHRs. on the set after this one (it was the second of three) i focused on squeezing my glutes and extending my hips at the top and trying to maintain that all the way through. made the movement harder and i still lost some glute contraction at the bottom; transferred to hamstrings.

paused squats were just bad yesterday, this should not have been as ugly as it was. will stick with 285 next time but i'll be mad if it's not better than this. interesting to note that these are really full depth sans back rounding -- they don't look as deep as they feel. guess that's where the dorsiflexion comes in. you can see from old vids and the screen cap i posted that i don't usually lean this far forward. i came way up on my toes on the third rep. will do better next time.

<a href="http://www.youtube.com/watch?v=w6VvmllVvVk" target="_blank">http://www.youtube.com/watch?v=w6VvmllVvVk</a>

<a href="http://www.youtube.com/watch?v=03mF1JEpzj4" target="_blank">http://www.youtube.com/watch?v=03mF1JEpzj4</a>


6935
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2013, 09:38:08 am »
HA! suck it, avishek.

6936
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 05, 2013, 09:37:49 pm »
WEIGHT: 175
SORENESS: triceps
ACHES/INJURIES: lot of quad tightness
MENTAL STATE: calm, focused

- warm up

- superset x 2
-- jump squat 20 x 3
-- SVJ x 4
SVJs were pretty bad, 24.5-25, except one solidly at 26 when i got the arm swing right

- paused squat 285 x 5,4
could have gotten five on second set but would have been grindy. lame. felt the quad tightness on these.

- GHR x 5,5,5
focusing on form per alex v video. will post vid in a bit

- circuit x 3
-- pull up x 8
-- paused calf raise 415 x 10
-- DB OHP 100 x 6

- windshield wipers x 4,4,3
i tried these the other day and they were fun. not sure why but i was swinging forward and back today and that made it harder.

- stretch

6937
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 05, 2013, 12:51:47 pm »
yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.

6938
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: June 05, 2013, 08:11:16 am »
lebron is 6'9 in shoes. his head is roughly an inch over the rim there. that's a 39 inch jump in the middle of a game. so, so nasty.

also, i just came across this pic. look at kobe.



 :highfive:

6939
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 04, 2013, 08:33:18 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: tops of feet from new work shoes
MENTAL STATE: good, much better day today, very ready to work out

- warm up

- mobility/core stuff x 30 mins

my roommate moves out tomorrow after four years of living together. so no full workout. back on the horse tomorrow.

6940
Pics, Videos, & Links / Re: beast
« on: June 04, 2013, 08:26:53 pm »
if he did leg day he wouldn't be able to fit into the skinny jeans that are the essence of wolverine's character.

6941
Pics, Videos, & Links / Re: beast
« on: June 04, 2013, 05:25:34 pm »
Quote from: Raptor on June 01, 2013, 06:00:30 pm
It is rumored that Ivan Ukhov can pistol squat with 150 kg on his back. If anybody finds a video...

that doesn't even make sense. how would he not pitch backward? i have an easier time imagining a 150kg pistol with the bar in the front squat position. unless he has insane ankle mobility, i guess.

6942
Pics, Videos, & Links / Re: beast
« on: June 04, 2013, 05:21:34 pm »
didn't you hear, bro? he's intermittent fasting.

6943
Pics, Videos, & Links / Re: beast
« on: June 04, 2013, 04:40:40 pm »
wolverine at 44 years old:


6944
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 04, 2013, 08:22:02 am »
it ain't july yet, mang.

also, for god's sake, go easy on switching to barefoot running and do not force your foot to land a particular way.

6945
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 04, 2013, 12:34:28 am »
please take vid, i bet they will be hilarious-looking.

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