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Messages - LBSS

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7636
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 30, 2012, 04:13:00 pm »
Quote from: Raptor on August 30, 2012, 02:14:04 pm
Haha, right.

And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)

Quote from: Kingfish on August 30, 2012, 01:58:24 pm


i did not improve on the weight on the bar.. in fact, i was already in the repeatable 425-435 with 440-445 peak paused reps last year. the progress i made was being withing the 400s while leaning out to a peak 166 dry weight, averaging 168-170, 172-174wet weight. 





7637
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 30, 2012, 01:43:07 pm »
not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.

7638
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: August 30, 2012, 10:27:17 am »
30 jumps just seems like so many... well, are they ME jumps?

7639
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 29, 2012, 10:21:54 pm »
BW = 176  :personal-record:
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- DLRVJ x a few
not good, not bad

- jump squat 45 x 3,3

- squat 305 x 5,5,5
strong

- BOR 165 x 5,5,5

- dip x 15,10,10
one minute between sets

- chin up x 10,10

- BSS x 10e,10e
just to get a little more blood flowing in the legs

- stretch

milkshakes, bros. milkshakes. come on, 315 x 5,5,5.

7640
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: August 29, 2012, 01:06:03 pm »
what is the point of high-volume snatch pulls? do you mean snatch grip dead lifts?

7641
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: August 28, 2012, 03:57:51 pm »
hm, maybe once i get my stupid 3x5x315 squat i'll switch to

Day 1
MSEM 2x3

Day 2
MSEM 1x6

Day 3
4x8-10

i think i made my best jumping gains on MSEM. maybe time to switch back to that.

7642
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 28, 2012, 10:55:42 am »
i can do those ones with my arms all the way out, too.  ;D

i can also do standing ab wheel rollouts, so maybe i'm actually kind of strong in the core.

7643
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 28, 2012, 10:44:08 am »
17s plank is pretty bad. my friend jimmy, when he gets new clients, one of the tests he uses is plank for max time. if you can hold for 30s or more, okay, if not, core work becomes an focus of the training. a one minute hold would not be challenging for me, it's more interesting to add variations (plank using rings, plank with one arm and one leg raised, etc.).

core stuff is easy to do, too, you don't even need to do it with the rest of your workout.

7644
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2012, 11:55:44 pm »
Quote from: acole14 on August 27, 2012, 11:07:09 pm
Bad luck man, was it just fatigue? Going for a heavy 3x5 would be pretty mentally draining for me.

yes, fatigue probably a major factor. i've been really tired the past two days, don't know why. vacation hangover? dunno. speaking of which, it's time for bed...

will go for 305 on wednesday and then 315 again this weekend. i've finally switched to whole milk, too. not sure what took me so long. let the eating continue.

7645
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2012, 09:33:30 pm »
BW = 175 -- surprised
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- depth jump x 4,4

- MR half tuck x 30,30

- squat 315 x 3,1 | 295 x 5,5
god fucking damn it motherfucker shit bitch fuck damn it fuck god damn it. weak.

- OHP 115 x 5,5,5

- BOR 155 x 5,5,5

- hanging leg raise x 10,10,10

- stretch

 :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed:

7646
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 27, 2012, 04:58:23 pm »
slow but steady...  :strong:

7647
Nutrition & Supplementation / Re: Bcaa
« on: August 27, 2012, 03:02:50 pm »
Quote from: Flander on August 27, 2012, 02:40:44 pm
Anyone use this and what is your opinion? Got it recommended with my diet.

if you're referring to special bcaa supplements, spend your money on something else. nothing special about it, based on science! so sez alan aragon and he's smart and shit.

7648
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 27, 2012, 02:58:56 pm »
Quote from: Raptor on August 26, 2012, 08:03:29 pm
I get PR level jumps after playing aggressive defense 3 on 3 basketball. I get so hot and "fluid" that I'm at the top level of athleticism at that point. It makes a HUGE difference, I never get this warmed up during my regular warmups.

i don't play basketball, but when i can play something competitive -- or race someone -- before jumping, it's always better. unfortunately my gym is too small and too rife with crossfitters and boot campers for that to be viable day in and day out.

7649
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 24, 2012, 01:17:24 pm »
squat looked good man.  :highfive:

7650
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 24, 2012, 01:11:04 pm »
haha thanks man.

BW = ???
SORENESS = mild legs
ACHES/INJURIES = headache
FATIGUE = low

- warm up

- bench 175 x 8,8,8

- BOR 135 x 8,8,8

- leg press 478 x 8,8 | 568 x 5
lol

- curls 25e x 10,10

- tricep kickback 25e x 10,10

- hanging leg raise x some, i forget

- stretch

went with bro and head hurt pretty badly so i ended up doing a beach workout day. it was fun. also, tennis this morning. smoked my dad 6-0. if the rain holds off i'll play beach volleyball this afternoon.

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