7171
Introduce Yourself / Re: first post of many
« on: March 13, 2013, 10:22:36 pm »
what is your track training like and what events are you planning to compete in?
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7172
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 13, 2013, 10:18:33 pm »
yeah man, i pretty much suck at jumping relative to my strenf. no idea where rvj is at right now but i'm sure it's terrible.
7173
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 13, 2013, 10:08:45 pm »
WEIGHT: 177
SORENESS: none
ACHES/INJURIES: left wrist, left knee a little during squat warm up but otherwise okay
MENTAL STATE: fine, unremarkable, felt a little stupid cause i made it all the way to the gym from my office without realizing i was carrying the wrong bag. had to turn around and go back.
- warm up
- rudimentary hops
- SVJ x 4
25.5, meh
- depth jump 20" x 4; 12" x 4
20" is too high, i got one jump at 26 but the rest were clumsy. 12" is easier to get coordinated, hit several 26 and one 27, but i'm still clumsy with these. lots of room for improvement.
- squat 345 x 1; 355 x 1; 280 x 4,4
355 went up strong. should get 360 soon.
- S1: back extension +35 x 10
- S1: pull up x 7,7,4+2+1
- S1 info: 3 rounds, 30s rest.
jesus christ, weak on the pull ups. time to get back into these, did horribly today. back extensions get a good light pump.
- S2: DB bench 60s x 7
- S2: roman chair leg raise x 15
- S2 info: 3 rounds, 30s rest
- stretch
SORENESS: none
ACHES/INJURIES: left wrist, left knee a little during squat warm up but otherwise okay
MENTAL STATE: fine, unremarkable, felt a little stupid cause i made it all the way to the gym from my office without realizing i was carrying the wrong bag. had to turn around and go back.
- warm up
- rudimentary hops
- SVJ x 4
25.5, meh
- depth jump 20" x 4; 12" x 4
20" is too high, i got one jump at 26 but the rest were clumsy. 12" is easier to get coordinated, hit several 26 and one 27, but i'm still clumsy with these. lots of room for improvement.
- squat 345 x 1; 355 x 1; 280 x 4,4
355 went up strong. should get 360 soon.
- S1: back extension +35 x 10
- S1: pull up x 7,7,4+2+1
- S1 info: 3 rounds, 30s rest.
jesus christ, weak on the pull ups. time to get back into these, did horribly today. back extensions get a good light pump.
- S2: DB bench 60s x 7
- S2: roman chair leg raise x 15
- S2 info: 3 rounds, 30s rest
- stretch
7174
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 13, 2013, 09:52:08 am »
front squats look great. you still have a weird hitch in your giddyup on the back squat that you don't on the front squat, but it does look better than before. the first rep looks good and then you start breaking kind of jerkily at the knees. i wonder why front and back are so different for you w/r/t knees.
7175
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 12, 2013, 11:41:42 pm »
that makes no sense.
tonight:
- foam roll x 35-40 mins
really hit adductors hard.
tonight:
- foam roll x 35-40 mins
really hit adductors hard.
7176
Strength, Power, Reactivity, & Speed Discussion / Re: hitting a pr did more bad than good?
« on: March 12, 2013, 11:15:45 am »I never got pinned... ever. I never understood why you'd put yourself in that situation.
"Oh, it means you don't try hard enough". STFU
It means I'm smart enough to know when to stop and how to listen to my body. Why the heck would you try a rep when you feel 99% sure you're going to fail it? What would that rep DO for you and your training? Absolutely nothing. I don't get this pinned thing.
The closest I've been to a pin was during a 137.5x5 set, but that was just because I had a spotter. He helped me stabilize the weight at the half squat depth, I wouldn't have recovered back at the 5th rep without his help. Other than that, even when I did my max 160 kg squat PR I was pretty far away from getting pinned.
Lol is this post a joke? Because if it is it sure is hella funny. Hahah.
why would you think it's a joke?
7177
Strength, Power, Reactivity, & Speed Discussion / Re: the theoretical jump and reps calculator
« on: March 11, 2013, 11:57:47 pm »i did 265 x 10, okay form... and got pinned 315 x 2... the reps calculator is off by so much. 265 x 10 = 353 max... 315 x 2 = 324 max, and i couldn't do it...
...for you. it's an estimate generator, and a pretty simple one at that. it ought to go without saying that ymmv.
7178
Strength, Power, Reactivity, & Speed Discussion / Re: hitting a pr did more bad than good?
« on: March 11, 2013, 11:48:57 pm »
i think you get pinned too much, man. go read the anti-ego lifting thread.
7179
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 11, 2013, 11:48:11 pm »
i warm up squats like so:
HIGH BAR
- bar x 45-60s in bottom position, moving around and bouncing and rocking back and forth
- 95 x 5 with long pause at bottom
- 135 x 5 with long pause at bottom
- 185 x 5 with pause at bottom
LOW BAR
- 225 x 3-5 with pause at bottom
- 275 x 2-3 no pause
- 315 x 1
then work sets. why on earth would you max out AFTER doing other work sets? that'd be like running a few 400s and then trying to max out your 40.
HIGH BAR
- bar x 45-60s in bottom position, moving around and bouncing and rocking back and forth
- 95 x 5 with long pause at bottom
- 135 x 5 with long pause at bottom
- 185 x 5 with pause at bottom
LOW BAR
- 225 x 3-5 with pause at bottom
- 275 x 2-3 no pause
- 315 x 1
then work sets. why on earth would you max out AFTER doing other work sets? that'd be like running a few 400s and then trying to max out your 40.
7180
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 11, 2013, 10:04:07 pm »
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: left wrist (?)
MENTAL STATE: fine, okay, but something a little off due to wacky weekend sleep schedule
- warm up
- rudimentary hops
- jump squat 40 x 2,2,2
- SVJ x 4
first 26+, rest ~25-26
- depth jump x 4
first 27+, rest 25.5-26.5
- SVJ x 3
i fatigue so fast on these.
- squat 345 x 1; 275 x 4,4
was not focused enough for heavy rep. second backoff set was very strong.
- push press 145 x 3,3
man i don't know what happened to these. a couple of weeks ago i felt like things were clicking and now it's a hot mess. will get some vid next time, i'm sure i'm doing stuff wrong.
- C1: back extension +25 x 10
- C1: pull down x 20
- C1: inverted row x 12
- C1 info: 3 rounds, minimal rest. need to find a better way to mount the back extensions, when the weight gets heavier i'm going to have a hard time bringing it to my shoulders. even with the little bar.
- stretch
whatever.
SORENESS: none
ACHES/INJURIES: left wrist (?)
MENTAL STATE: fine, okay, but something a little off due to wacky weekend sleep schedule
- warm up
- rudimentary hops
- jump squat 40 x 2,2,2
- SVJ x 4
first 26+, rest ~25-26
- depth jump x 4
first 27+, rest 25.5-26.5
- SVJ x 3
i fatigue so fast on these.
- squat 345 x 1; 275 x 4,4
was not focused enough for heavy rep. second backoff set was very strong.
- push press 145 x 3,3
man i don't know what happened to these. a couple of weeks ago i felt like things were clicking and now it's a hot mess. will get some vid next time, i'm sure i'm doing stuff wrong.
- C1: back extension +25 x 10
- C1: pull down x 20
- C1: inverted row x 12
- C1 info: 3 rounds, minimal rest. need to find a better way to mount the back extensions, when the weight gets heavier i'm going to have a hard time bringing it to my shoulders. even with the little bar.
- stretch
whatever.
7182
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 11, 2013, 06:50:24 pm »Foam rolling the IT band especially in the middle is the most sorest thing, that i have to stop because the pain is unbearable.
Man is this normal.
dunno if it's normal but yeah ITB can hurt. mine is not as bad as it used to be, if that's any comfort.
7183
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 11, 2013, 04:44:11 pm »
people have such short memories. that's an awesome dunk but the dunk of the year is JR smith's oop from early january, where he caught it at his waist, mid-flight, and reverse tomahawked it.
7184
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 11, 2013, 04:38:02 pm »
np. also, meant to mention, i use the lacrosse ball and sometimes a golf ball for heels/plantar flexors.
7185
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: March 11, 2013, 02:19:19 pm »