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Messages - LBSS

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7171
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 03, 2013, 10:05:23 am »
solid.

7172
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 03, 2013, 10:02:00 am »
I wonder how tall he is?

title of the video says 5'10. that shit is gross.

7173
Maybe you should try some low weight snatch grip deadlifts, see how they feel. If you do them right they should do pretty well in glute development, especially if you prestretched the hip flexors before and you exaggerate that posterior pelvic tilt.

no. thanks for the input, but no. too many exercises, not enough focus.

7174
WEIGHT: 181
SORENESS: upper hamstrings pretty bad, rest of hamstrings, quads, glutes a little. and teres major/minor and lats.
ACHES/INJURIES: none
MENTAL STATE: neutral, kind of whatever

- warm up

- KB swing 70.5 x 5,5,5
just for some activation

- SVJ x 5
shitty, 24.5 ish on all

- squat 260 x 5,5
light day is fun! upper hamstrings were feeling it on these, though.

- pull up x 40 (8,7,6,5,6,5,3)
going to try to get down to where i can do this in four sets. see how that goes.

- SS1: calf raise paused 245 x 20,20,20
- SS1: DB OHP 50 x 8,6,6
- SS1 info: about a minute between exercises

- roman chair crunch x 10,10,10,10

- stretch

psyched to hit it hard this weekend, hopefully no residual soreness and i can get 2x3x335 MSEM-style.

7175
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 02, 2013, 09:22:02 pm »
Thanks Vag, I couldn't get it too embed on my phone for some dumb reason.

 
And to think that kids only in 10ththe grade?!?!?!?!?!?! WTF. Nasty

 :motherofgod:

i hope he's training for high jump or something because sweet baby christ does he get up.

7176
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 02, 2013, 05:57:12 pm »
i literally JUST posted the first video in your post.

7177
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 02, 2013, 05:35:38 pm »
<a href="http://www.youtube.com/watch?v=ah4Z7LadZx0" target="_blank">http://www.youtube.com/watch?v=ah4Z7LadZx0</a>

7178
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 02, 2013, 04:05:59 pm »
sweet baby jesus. so quick.

7179
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 02, 2013, 12:39:15 pm »
long underwear and a thermos full of hot cider?

7180
that took an hour and a half?

7181
WEIGHT: 181
SORENESS: upper legs a tiny bit but went away with warm up
ACHES/INJURIES: left hip sticky in socket
MENTAL STATE: glad to be working out

- warm up

- SVJ x 7
2-3 at 26, rest 25

- squat 295 x 5,5,5,5,5
not especially challenging. 305 next week.

- pull up x 8,7,6,7,4(F)
supposed to do 8 on last set, could not.

- calf raise with strict pause 225 x 20,20
oh man. the pause. ow. okay, now i know how to do these properly.

- DP OHP 60 x 4,4

gym had been closed and the last other dude there was leaving so i dipped. 30 mins later, at home:

- SS1: glute bridge x 10,10,10
3s pause at top, focus on squeezing glutes throughout
- SS1: push up x 15,15,15

- leg lowers x 10,10,10,10,10

- stretch

HAPPY NEW YEAR EVERYBODY!

7182
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 31, 2012, 04:00:06 pm »
^^^

  :uhcomeon:

7183
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 31, 2012, 03:45:15 pm »
that dude is a beast.. what's up with him in that all black ninja garb dunking at some french dunk contest? any footage of that?

i haven't seen footage, only pics: http://www.pb86.fr/reportage/basket/28/the-unknown-dunker


7184
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 31, 2012, 02:25:21 pm »
http://ballislife.com/unkown-hooper-almost-dunks-from-the-ft-line-off-two-feet-shuts-the-gym-down/.

as ever, the crowd reaction is the best part. i like the dude at the very end, just sitting there shaking his head and looking sad.

7185
I'd use depth jumps (I actually do that) before squats to get in some calf stimuli too. Also I'd really get the weight down on the hip thrusts and do them very slow tempo (think 3-3-3 or something) with your mind connected to your glutes so to speak. Same with the RDLs - lower the weight if there's too much back involvement and focus on the hip hinge. Try to never let the glutes relax and force that posterior pelvic tilt (at the end of the movement) to really get the hips into hyperextension and the glutes firing.

I'd also do the calf raises in another day, an upperbody day. You need to FOCUS on them, not do them as an afterthought.

For example I do my calf raises, in humongous volumes, after chinups, as the 2nd exercise of that particular day. Then I do dips and some ab work and call it a day.

this is good advice. oddly, my left leg has been sorer than my right over the past two days. time to join AELS and focus on getting the right muscles involved.

i don't think i'm prepared to dedicate a day to calf work, although high volume and strict pauses, yes. i don't/won't do upper/lower split days. i realistically have three gym days per week and i want to be able to do legs in all of them.

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