7741
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?
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7742
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 29, 2012, 10:21:54 pm »
BW = 176 
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.
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.
7743
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?
7744
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.
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.
7745
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. 
i can also do standing ab wheel rollouts, so maybe i'm actually kind of strong in the core.
i can also do standing ab wheel rollouts, so maybe i'm actually kind of strong in the core.
7746
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.
core stuff is easy to do, too, you don't even need to do it with the rest of your workout.
7747
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2012, 11:55:44 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.
7748
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
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
7749
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 27, 2012, 04:58:23 pm »
slow but steady... 
7750
Nutrition & Supplementation / Re: Bcaa
« on: August 27, 2012, 03:02:50 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.
7751
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 27, 2012, 02:58:56 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.
7752
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 24, 2012, 01:17:24 pm »
squat looked good man. 
7753
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.
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.
7754
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 22, 2012, 02:13:53 pm »
BW = ???
SORENESS = right rear shoulder, bicep, and wrist extensors
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
- squat 315 x 5,5,2
- hanging leg raise x 10
- stretch
had to make it a quick run to the gym in part because i had trouble finding the place. damn google maps. no idea about bw but based on ab definition i'd guess i'm a little bit lighter than last week. kind of mad about the squatting but whatever, i'm on vacation. hitting all five reps on the second set is an improvement, and i think i'm closer to 170 than 175, so there's that.
brothers didn't end up coming, hoping to go again with one or both tomorrow.
SORENESS = right rear shoulder, bicep, and wrist extensors
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
- squat 315 x 5,5,2
- hanging leg raise x 10
- stretch
had to make it a quick run to the gym in part because i had trouble finding the place. damn google maps. no idea about bw but based on ab definition i'd guess i'm a little bit lighter than last week. kind of mad about the squatting but whatever, i'm on vacation. hitting all five reps on the second set is an improvement, and i think i'm closer to 170 than 175, so there's that.
brothers didn't end up coming, hoping to go again with one or both tomorrow.
7755
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 21, 2012, 12:16:22 am »
at beach in NC now. been getting in lots of low-to-moderate intensity exercise (swimming, tennis, walking, driving range, etc.) eating, and relaxing. been trying to keep calories up but it's fucking vacation so i'm not tracking. so far, so awesome.
gym tomorrow, will see about hitting 3x5x315. at least one brother might come with, which would be fun.
gym tomorrow, will see about hitting 3x5x315. at least one brother might come with, which would be fun.