7096
Pics, Videos, & Links / Re: beast
« on: January 31, 2013, 10:00:47 am »
"it's still your motherfuckin' set. let's get it done."
words to live by.
words to live by.
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7097
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2013, 08:39:47 am »Damn, the paused leg press calf raises were that bad in terms of generating soreness? Or was it that + the basketball game?
the former. although my shins are sore today and that's unquestionably from the game.
7098
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 30, 2013, 11:28:47 pm »7099
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 30, 2013, 09:37:38 pm »
WEIGHT: ???
SORENESS: calves holy shit ow
ACHES/INJURIES: none
MENTAL STATE: feeling virtuous, also irritated at how sore my calves are
- warm up
- depth drops x 5
-pogosLOLNO
calves would absolutely not allow this. full explosive contraction was not happening no way no how.
- squat 265 x 5,5
- stretch
kept it short. another game tomorrow, rest friday, full body workout again on saturday and hopefully next week i won't be quite such a wreck.
SORENESS: calves holy shit ow
ACHES/INJURIES: none
MENTAL STATE: feeling virtuous, also irritated at how sore my calves are
- warm up
- depth drops x 5
-
calves would absolutely not allow this. full explosive contraction was not happening no way no how.
- squat 265 x 5,5
- stretch
kept it short. another game tomorrow, rest friday, full body workout again on saturday and hopefully next week i won't be quite such a wreck.
7100
Strength, Power, Reactivity, & Speed Discussion / Re: Time spent in gym
« on: January 30, 2013, 09:35:21 pm »It takes me about 50 mins to 1 hour to complete my weightlifting:
I do 3 combound exercises, 1 legs - 1 push - 1 pull. Each consists of 3 sets, 3 minutes rest between them, 3-5 minutes rest between exercises. My warm-up sequence is the same for all exercises, 3 sets building up intensity, ~1 min between those sets. I don't do abs or stretch at the gym, i leave right after the last working set.
Yep see this is my problem right here. All the rest periods (I know they're required) drive me crazy. Doing this VJB program the plyo exercises alone on one day have about 35 minutes of rest. Then doing 4-5 sets of squats and RDLs with 3 minutes rest between each and warm up sets gives another 30 plus minutes of rest. That's over an hour without even including lifting time.
I'm sure there's a way to fit it all in to 40 mins and make if effective and would be glad if anyone has any suggestions.
yeah, there is. sacrifice intensity. if you want to work at the upper ranges of intensity and have it work, you have to rest a lot.
7101
Strength, Power, Reactivity, & Speed Discussion / Re: Time spent in gym
« on: January 30, 2013, 04:51:29 pm »Lol! I could invite the woman for some cardio in the middle....
LBSS its probably an average from a study. I'd venture to say it differs greatly from person to person. Supposedly diet, fitness level and your tolerance to lifting can all slow the release.
yeah, probably. and i'm with you on the differing person to person. that's why i feel like a number like that is probably completely useless on an individual level.
7102
Strength, Power, Reactivity, & Speed Discussion / Re: Time spent in gym
« on: January 30, 2013, 03:02:33 pm »I read somewhere that after 47 minutes the cortisol level starts to build up pretty fast so...
source? sounds dubiously specific.
7103
Pics, Videos, & Links / Re: fs and dl form check thread
« on: January 30, 2013, 11:12:12 am »
yeah work on t-spine extension and overhead shoulder mobility. i have trouble in those areas, too. here's a good start: https://www.youtube.com/watch?v=eveYJP1indI&feature=relmfu.
7104
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: January 30, 2013, 09:37:49 am »
nah, it is. that's what a roman chair is in my mind, too.
7105
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 30, 2013, 09:36:33 am »
just grab some maalox, man. you'll be sub-75 in no time.
7106
Strength, Power, Reactivity, & Speed Discussion / Re: Time spent in gym
« on: January 30, 2013, 09:35:38 am »
two hours from soup to nuts, give or take.
7107
Pics, Videos, & Links / Re: fs and dl form check thread
« on: January 30, 2013, 09:35:09 am »
yeah i'd agree, looks pretty solid. one little comment: the bar seems to be coming forward a bit. that is, your center of mass is moving forward and back when you basically want to be moving just up and down. not a huge problem and you seem to be keeping your elbows up and the bar stable in any event. dunno, just something that might start to affect things once you're going heavier.
7108
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 29, 2013, 10:52:50 pm »
WEIGHT: ???
SORENESS: calves
ACHES/INJURIES: left knee announcing itself but no pain or even discomfort
MENTAL STATE: excited, nervous
- warm up
- indoor ultimate x 60 mins
sweet baby god i'm out of shape. i played okay my first couple of shifts in (indoor is hockey-style w/r/t subs) but after that i couldn't do jack shit. got my lungs back alright each spell on the sideline but once my legs got tired they did not recover. then the rust really showed. i was in the wrong place at the wrong time a lot, i got beat under and deep, my cuts were shit. i had one incredibly boneheaded sub-out where i left my mark open. oof. at least i can still throw a bit. and i did have one good deep D after i was gassed. but mostly, i sucked.
anyway, nothing i didn't expect, really. it was a little embarrassing. also, we lost. 25-21, i think. the game was sloppy on both sides, lots of throwaways and drops. kind of akin to a basketball game that ends 75-68 with both teams shooting 38% from the floor and turning the ball over 20 times.
all that said, it was fun and i was glad to be playing again.
SORENESS: calves
ACHES/INJURIES: left knee announcing itself but no pain or even discomfort
MENTAL STATE: excited, nervous
- warm up
- indoor ultimate x 60 mins
sweet baby god i'm out of shape. i played okay my first couple of shifts in (indoor is hockey-style w/r/t subs) but after that i couldn't do jack shit. got my lungs back alright each spell on the sideline but once my legs got tired they did not recover. then the rust really showed. i was in the wrong place at the wrong time a lot, i got beat under and deep, my cuts were shit. i had one incredibly boneheaded sub-out where i left my mark open. oof. at least i can still throw a bit. and i did have one good deep D after i was gassed. but mostly, i sucked.
anyway, nothing i didn't expect, really. it was a little embarrassing. also, we lost. 25-21, i think. the game was sloppy on both sides, lots of throwaways and drops. kind of akin to a basketball game that ends 75-68 with both teams shooting 38% from the floor and turning the ball over 20 times.
all that said, it was fun and i was glad to be playing again.
7109
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 29, 2013, 10:39:41 pm »
the best part of that video is what creates the fast break: the guy on the blue team doinking his layup off the bottom of the rim.
7110
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 29, 2013, 04:32:18 pm »
wait, blacking out? during OHP? what? um...that's not good. you should probably figure that one out before you do OHP again.