7216
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2012, 09:32:17 am »How did the 32 kg KB swings felt like?
felt easy but like, "why am i doing this?"
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felt easy but like, "why am i doing this?"
7217
Pics, Videos, & Links / Re: beast
« on: December 17, 2012, 09:30:20 am »
1:45 - 1:50 of the tyson video is so sick.
7218
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2012, 08:06:57 am »
WEIGHT: ???
SORENESS: hamstrings and glutes a tiny bit
ACHES/INJURIES: none
MENTAL STATE: good, jittery
- warm up
- SVJ x 7
- depth jump x 4,4,4
pretty bad. on the plus side, i found something in the gym i can reach for and touch to get a sense of how high i'm jumping. only works if the gym is uncrowded.
- KB swing 70.5 x 10,10,10
- DB OHP 60 x 4; 50 x 8
60 was really heavy, much more than i'd have expected
- DB row 65 x 8,8
- SS1: curlzzzz 30 x 10
- SS1: tricep pull down 130(?) x 10
- SS1 info: 2 rounds
- stretch
SORENESS: hamstrings and glutes a tiny bit
ACHES/INJURIES: none
MENTAL STATE: good, jittery
- warm up
- SVJ x 7
- depth jump x 4,4,4
pretty bad. on the plus side, i found something in the gym i can reach for and touch to get a sense of how high i'm jumping. only works if the gym is uncrowded.
- KB swing 70.5 x 10,10,10
- DB OHP 60 x 4; 50 x 8
60 was really heavy, much more than i'd have expected
- DB row 65 x 8,8
- SS1: curlzzzz 30 x 10
- SS1: tricep pull down 130(?) x 10
- SS1 info: 2 rounds
- stretch
7219
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: December 14, 2012, 10:19:13 am »
yeah that's why i think extended planks are silly. you can make it harder in other ways. lift one leg and one arm or put a weight on your back or wear a vest.
7220
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2012, 10:10:45 am »
WEIGHT: 177.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: distracted for obvious reasons
- warm up
- SVJ x 7
didn't feel very explosive
- squat MSEM 330 x 4
there must be something in the water over here, this was great.
- RDL 225 x 10,10,10
i'm probably doing these wrong, nevertheless felt primarily in glutes and hams
- BSS 110 x 8,8,8
knees felt bad after doing them. ???
- SS1: OHP 55 x 8,8
- SS1: low cable row 160 x 8,8
- SS1 info: no rest between sides, about 30 seconds between exercises
- ab pull down x 25,25,25
- stretch
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: distracted for obvious reasons
- warm up
- SVJ x 7
didn't feel very explosive
- squat MSEM 330 x 4
there must be something in the water over here, this was great.
- RDL 225 x 10,10,10
i'm probably doing these wrong, nevertheless felt primarily in glutes and hams
- BSS 110 x 8,8,8
knees felt bad after doing them. ???
- SS1: OHP 55 x 8,8
- SS1: low cable row 160 x 8,8
- SS1 info: no rest between sides, about 30 seconds between exercises
- ab pull down x 25,25,25
- stretch
7221
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2012, 10:06:01 am »my brother got arrested for robbery last night and is in jail.
dafuq???
How old , what kind of robbery , why would he do that?
Not being indiscreet , don't answer if its personal...
don't know particulars but he was surely stealing whatever it was to buy drugs. my youngest brother is mentally ill and a hardcore drug addict. it's a very sad state of affairs when i'm relieved that he's in jail. deeply sad, too, obviously. but that's a general feeling, not specific to him being in jail.
There is no problem that is too big to be solved. I know what he is going through. And he needs to find somethign in life that he is passionate about that will fill the void that he has, and drugs obviously is not the answer.
finding something he's passionate about would help, but he's powerfully mentally ill, so that's not really going to be enough. thanks for the words, though.
7222
Track & Field / Re: WWII fitness test
« on: December 14, 2012, 10:04:46 am »I'm guessing you're meant to do the exercises one after another with no rest? I might give this a go when I'm 100% again. I know I could probably do the situps and pushups, 20 strict form pullups would kill me though.
i don't think it's quite with no rest. it was meant to be done with large groups, in waves. you can probably take 5-10 minutes between.
also, are you sure about the sit ups? they're to be done with legs straight, and elbow to opposite knee at the top of the movement. takes a bit longer than a regular sit up. i don't think i could get 79 in 120 seconds. or 54 push ups chest-to-floor, for that matter.
7223
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: December 13, 2012, 04:26:10 pm »
nice job on that squat, man. looked clean.
7224
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 13, 2012, 03:03:26 pm »my brother got arrested for robbery last night and is in jail.
dafuq???
How old , what kind of robbery , why would he do that?
Not being indiscreet , don't answer if its personal...
don't know particulars but he was surely stealing whatever it was to buy drugs. my youngest brother is mentally ill and a hardcore drug addict. it's a very sad state of affairs when i'm relieved that he's in jail. deeply sad, too, obviously. but that's a general feeling, not specific to him being in jail.
7225
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 13, 2012, 01:54:14 pm »
my brother got arrested for robbery last night and is in jail. 
7226
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 13, 2012, 12:38:28 pm »His words on the dunk: "I got nervous. I had to do what I knew would go in, so I did a 360. You see I almost broke my back afterward, so maybe next time I should just lay it up or something."
7227
Pics, Videos, & Links / Re: beast
« on: December 12, 2012, 05:06:35 pm »
i've posted this guy before. 3" deficit deads with 455.
<a href="http://www.youtube.com/watch?v=Vjpc_oe6zZQ" target="_blank">http://www.youtube.com/watch?v=Vjpc_oe6zZQ</a>
7228
Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck
« on: December 12, 2012, 04:44:15 pm »machine squats and quarter squats are a way to go for quads.
FTFY
7229
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2012, 11:36:31 am »So you squatted 320lbs x 5 and you weigh 179.5lbs, which brings your standing vertical jump 33 inches.
is this estimate close to your actual jump and your running jump should be about 34-36 inches depending on power dispacement
oh man, if only it were that simple. i'm pretty sure my standing vert is still under 30. it'll go up with some practice and hopefully that'll carry over to running jumps. i have a big gap right now between running and standing, like at least 5".
court update: my buddy made a big donation to the church so it's now available monday, wednesday and friday mornings from 6-8. they'll be playing basketball on it but he said i can use it for jumping if the game isn't full-court. this would require some planning.
also, some friends and i are talking about making a donation to the church and setting up an informal lifting coop in the old gym space. that would be so fucking cool.
7230
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 12, 2012, 09:44:06 am »
you can shift the focus of BSS within your leg by moving your forward foot closer to or farther from the bench. closer = more quad, farther = more hip. have you considered doing TKE's or something as part of the warm up? you might just have trouble activating your quads at all, "feeling" them working.
for low back it's all about hypers and reverse hypers. you can do reverse hypers on a kitchen table.
for low back it's all about hypers and reverse hypers. you can do reverse hypers on a kitchen table.