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Messages - LBSS

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7111
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 11, 2013, 11:41:03 pm »
interesting points which require more thought when i am fed. initial thoughts: the kipping pull ups comparison has the tempting ring of verisimilitude but i'm not sure i buy it. again, will consider more later.

i had thought to bound on a bball court (it's hardwood, fwiw) but will stay away if you say so.

WEIGHT: 180
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a bit down, distracted going into the workout but fine once i started warming up

- warm up

- ME broad jump x 4

- SVJ x 7
bad

- squat 315 x 5,5,5
PR tie, i'm pretty sure. whatever.

- push press 95 x 5,5

- S1: DB RDL 140 x 8
- S1: DB row 70 x 8
- S1 info: 2 rounds, 30s rest or less

- stretch

it was humid as shit in the warm up room. the walls were wet. got some vid of OH squat, which i did before starting my normal squat warm ups. ugly but just wanted to try it out. i'm mobility-deficient all over the place and i have some ideas about where specifically to work on based on this vid and how the squats felt, but input's appreciated as always.

<a href="http://www.youtube.com/watch?v=eao3mL_-M3M" target="_blank">http://www.youtube.com/watch?v=eao3mL_-M3M</a>

7112
Introduce Yourself / Re: Hello from a guy who wants jump high
« on: February 11, 2013, 04:22:27 pm »
confused. you already jump high.

7113
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 11, 2013, 03:25:02 pm »
right so thanks again to everyone for the feedback. except kingfish, who just wanted a chance to show off his standing two-handed dunks again.  :trollface:

but also, @kingfish: i don't expect things to happen quick. i'm conditioned, in fact, to seeing gains come slowly and sporadically. but since i started doing SVJ instead of RVJ, two months ago, i have seen no real gains. squat strength has also not moved significantly since a year ago. so yes, you're absolutely right in that squatting more will not instantly transform into jumping gains or vice versa. i'd say, though, that there are a bunch of dudes on here whose squat is weaker than mine, relative to bw or absolutely, but who jump a lot higher than i do. raptor is one, vag is another, i'm sure there are others. not saying i'm strong, just that strength under the bar isn't everything, and it seems to me that my strength under the bar is out of proportion to my ability to jump high. and who knows, with a shift to speed and explosiveness for a while my squat could go up.

EDIT: the new dude whose username i forget at the momentis another good example of someone who is weaker than i am (barely DL's 300 pounds!) but who jumps a LOT higher than i do. dunking from a standstill with two hands is undoubtedly badass. but it's not actually my goal. my goal is to dunk off a run-up.

acole's quote stuck out: it's obvious that i need to try something different for a while. not going to abandon my modified texas method QUITE yet -- i'd like to have a week where 330 is going up strong on all reps on the MSEM day. talked to my buddy who's running the morning pickup basketball at the old gym and he said that i could probably have it to myself from 7:40-8, maybe even past that if i work out something separate with the manager guy. my thought is to show up around 7:15, warm up a bit, play a game of pick up to get the juices flowing, and then do a modified version of the T0ddday explosive/reactive workout. [broad jumps - bounds - sprints - running jumps]. sprints longer than ~15m aren't possible because there's not enough room to decelerate. and i don't have a shot yet. then in the evening do [snatch - squat - push press - assistance circuit - SVJ].

so

monday AM: explosive/speed
monday PM: RFD/strength

tuesday PM: ultimate or tempo or conditioning (e.g. fan bike, jump rope) or rest

wednesday AM: explosive/speed
wednesday PM: RFD/strength

thursday PM: ultimate or tempo or conditioning or rest

friday AM: explosive/speed

saturday: RFD/strength

sunday: tempo or conditioning or rest

given work and life, one or two of those tempo/conditioning sessions is likely to be rest. ultimate is not draining anymore. could do short fartleks or something until the tracks are open again. i'm going to try to get back into snatching but i'm not sure about OH mobility so will be careful about those until i'm comfortable. squat will be as t0ddday suggested: work up to a heavy but not grinding single, then do 2-3 x 3-4 at 80% of that.

/procrastination

7114
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: February 11, 2013, 12:27:38 pm »
looks okay, although the bar comes forward a little and you end up with your weight on your toes. if you look you can see your heels coming off the ground a bit. try to keep weight evenly spread on the foot. best cue for me for that is good old "spread the floor".

7115
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 09, 2013, 01:19:19 pm »
thanks guys for the responses. you're all right, i need to mix things up. i have more detailed thoughts but gotta roll at the moment.

t0ddday, baltimore is close and i'm there a lot because my gf lives there (and some other friends). i'll pm you later.

7116
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2013, 09:46:38 pm »
WEIGHT: 179
SORENESS: none
ACHES/INJURIES: left hip impingey-type feeling
MENTAL STATE: okay, ready to go but not especially fired up

- warm up

- SVJ x 6
first 3 were 24, then did a couple of jump squats with an empty bar and the last three were all 25-25.5. file that one away for future reference.

- low box depth jump x 5

- squat MSEM 330 x 3,2
not sure why i didn't do the last one. i took a longer rest after the second rep than i meant to and then when i went to unrack the bar i was just like, nope. first set was solid, second set not as much.

- S1: feet elevated inverted row x 10
- S1: paused push up x 10
- S1: back extension x 10
- S1: hanging leg raise x 10
- S1 info: 2 rounds, minimal rest between exercises

- stretch

7117
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 08, 2013, 02:05:01 pm »
wait, so you took a sick day? or you used a day of vacation? if you used a day of vacation rather than a sick day to stay home when you were sick*, you're dumber than i thought.

*whatever your definition of "sick" is, your health status prevented you from going into work.

7118
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2013, 12:39:46 am »
revisiting the "stole acole14's template" thread, here is what t0ddday originally prescribed. goal is to get two of each type in per week. avishek, where you at? you want to do these track workouts when it gets warm? banneker high school? or cardozo? t0ddday, how much rest between each workout? 4 a week means at least one day with no rest. unless i do 2-a-days.

on that note, i also got in touch with my buddy who has the old gym booked for bball in the mornings. that would lend itself to 2-a-days.

either way, will not shift gears until indoor ultimate season is over, at which point i'll be in better shape and also once again have rest days in the middle of the week.

Quote
*** Track Workout ***

1) Dynamic Warmup, Leg swings, Fast leg, Skips, Strides
2) 10 Measured overhead backward shot tosses (16lbs, aim to get better at these every workout, do these on a field where you can measure your throw, more than 13 yards is required, getting close to 15 yards is good, close to 17 is very very good).

- Bounding/ Jumping ( choose about 3 of them and also include the running SL vertical jump and REALLY focus on improvement) -

1) 3-6 standing broad jumps
2) 3-6 Depth broad jumps (should go a lot farther on these)
3) 2-3 4 double leg bounds, 8 DL leg bounds (again measure these, hopefully you 4 DL bound is better than 4X standing broad jump)
4) Measured Single leg bounds** (ie LLLL or RRRR)
5) Measured Standing Triple jumps**
6) Running SL vertical jump (3 step, 6 step)
 
- Running -

1) 3-4 Full effort measured 60m sprints (Hand time will suffice as long as you have a buddy who can provide somewhat repeatable times)
2) Tempo Work (If necessary for fat loss, skip if you do weights following track work)

** Either do these full intensity and try to progress OR if you don't feel like you have the hang of it (ie you go less than 10 yards, or you don't get a full cycle in each leg or can't coordinate the arm swing... Then include them as part of the warmup and drill the form until you have it)

**** Weights/Gym Workout ****

1) Warmup
2) Powerclean or Powersnatch -> work up to a challenging weight for a couple triples
3) Squat.   Work up to a challenging but not max single.  Do 2-3 sets of 3-5 with 80% of this.
4) Standing Push Press
5) Deadlifts (Optional)
6) Circuit (Here is where you can do RDLs, Calves, Pullups, etc.  This stuff is important but your mindset when you come into the gym should be in order of preference:  Squat more, Snatch\clean more, push press more/deadlift more.  Thinking about much more than this will cause you to lose focus. )
7) Standing vertical jumps/Running vertical jumps [10 each]

7119
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2013, 12:18:18 am »
you're absolutely right, but situations like that don't present themselves too me that conveniently. now that i've started playing frisbee again i'm getting into some more situations where the juices are flowing naturally, but that doesn't help me in the gym (not in that way, at least; there are other benefits).

7120
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 08, 2013, 12:15:20 am »
Quote from: LanceSTS on February 07, 2013, 11:11:24 pm
Quote from: entropy on February 05, 2013, 01:32:10 am

Re lower back strength, you guys have convinced me. Im going to push my lower back strength up like crazy. My legs are weak but my back is even weaker. Squatting makes my legs a bit stronger sure. But nothing is making my back stronger which is a problem. If I want to be a good sprinter i'll def have to prioritise my lower back.

 Making your legs stronger will help your sprinting and athleticism around 200355459084458000.7 times more than worrying about your lower back.  Youve made great gains in athleticism so far doing what youve been doing, why start spinning your wheels now?

hey everyone, lance is still alive!

7121
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 07, 2013, 12:42:26 pm »
yeah for the record i did not mean GOMAD BRO!!!!!!!!!!

not sure what t0ddddddday means by my "advice to cut" -- maybe just mistyped. my advice was to stop cutting and to begin thinking about adding muscle. that can obviously be done the rippetoe way, but the rippetoe way is sub-optimal in this context as we have all discussed. for what it's worth i agree completely with t0ddday and i think we were saying the same thing. he just did so in greater depth and fewer references to jesus.

7122
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 07, 2013, 12:35:39 pm »
Quote from: pelham32 on February 07, 2013, 11:26:38 am
Quote from: vag on February 03, 2013, 11:45:28 am
I am getting repetitive here but WHY-THE-FUCK-IS-YOUR-SVJ-AT-25''-WHEN-YOU-CAN-SQUAT-MID-300s-ROUTINELY-DOING-EVERYTHING-ELSE-RIIGHT?!?!?!?!?
I don't expect an answer, i just don't get it , just yelling in true frustration and anger!!!
:raging:

LBSS do you think it is maybe that your not really in a competitive or adrenalized state? I mean with your strength to BW ratio it seems like you could 30 standing easy. Do you lack rate of force development? I guess I wanna see somebody with that strength be at least up to par with their projected jump.

it's both, i think.

on mental state: i have a hard time pysching myself up in the gym, and when i do it tends to backfire -- i get too psyched and get all uncoordinated and shit. that was especially true when i was still doing RVJ regularly: unless i was stimulated by something competitive or just for some reason "on" that day, any attempt to get myself amped would have ugly results. basically i have trouble finding a happy medium -- left to my own devices i'm either unstimulated or overstimulated. rarely am i in the sweet spot and there doesn't seem to be a whole lot of consistency to when i find myself there. getting to bed early enough helps and frankly i've been bad about that during the week recently. it would probably help to have a workout partner (or coach) but i don't.

on RFD: honestly i don't know what my issue is. i probably focus too much on strength and not enough on speed, but i've done speed work in the past and my SVJ is basically the same as it was when i squatted 80 pounds less than i do now (weighing ~12 pounds less). i haven't done a measured RVJ in months and i suspect it'd be garbage right now, but unlike my SVJ it has gone up in the past three years and it'd come back if i switched to practicing it again.

another thought: going back over my videos i'm heavier than i was a year ago with not much more strength to show for it. basically, i've spun my wheels for a year. i had my all-time PR jumps at the end of december 2011, and squatted just 5 pounds less than my most recent PR attempt*. that sucks. it suuuuuucks. fuuuuuuuuuuuuck that. part of it is hard to avoid: even one-week trips for work force me to reset when i get back, and if the trip is longer and i get sick, the reset is worse.

i'm open to any and all ideas.

*which was, to be fair to myself, not in the most favorable conditions.

7123
Pics, Videos, & Links / Re: beast
« on: February 06, 2013, 11:59:57 pm »
god he's an animal.  :wowthatwasnutswtf:

7124
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2013, 11:56:17 pm »
WEIGHT: 180
SORENESS: quads a bit, hamstrings a bit
ACHES/INJURIES: fourth toe on the right foot and surrounding area, various shit was wigging out deep in my hips while i was stretching during warm up
MENTAL STATE: tired

- warm up

- REA squat 135 x 4,4
first time doing these in a while.

- squat 265 x 5,5
second set much stronger after a buddy pointed out that i was coming forward a bit. got hips more involved. losing focus is bad, maintaining focus is good.

- calf raise 405 x 10,10
fuck high reps, time to add weight. will try smith machine next time. i think i said that before but i mean it. tryna get that kingfish iso core strenf.

- sundry upper body pulls and pushes and back extensions

- stretch

really just did this to stay on schedule with my squats. first time working out two days in a row in a long while. not as bad as i expected. need to be gentler with hips and remember to do my SMR.

7125
Nutrition & Supplementation / Re: chicken vs beef
« on: February 06, 2013, 05:03:52 pm »
Quote from: UAcompression on February 06, 2013, 03:55:14 pm
Which one is better?  Factoring in cost.  Beef is obv more expensive.  I've heard "studies" or "findings" that chicken may be hard to digest and/or absorbed because of lechitin.  OBV salmon beats all.

Anyway please discuss.

 :gtfo:

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