8011
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 24, 2012, 05:31:21 pm »
what do you mean by "plyos"?
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8012
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 24, 2012, 12:12:09 pm »
OP, i think you mean "size" in your sig there.
and the answer is all of the exercises. or, in other words, your question is completely useless without more information. take a look around the forum, there's a thread somewhere about baseline information. fill that out and post it. then see where you're at.
EDIT: found that form for you.
AGE:
HEIGHT:
REACH:
WEIGHT:
SLEEP SCHEDULE:
BODY TYPE:
GOALS:
CURRENT ABILITY:
INJURY HISTORY:
TRAINING HISTORY & ACHIEVEMENTS:
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
BRIEF OVERVIEW OF CURRENT DIET:
IMPORTANT ACTIVITIES:
and the answer is all of the exercises. or, in other words, your question is completely useless without more information. take a look around the forum, there's a thread somewhere about baseline information. fill that out and post it. then see where you're at.
EDIT: found that form for you.
AGE:
HEIGHT:
REACH:
WEIGHT:
SLEEP SCHEDULE:
BODY TYPE:
GOALS:
CURRENT ABILITY:
INJURY HISTORY:
TRAINING HISTORY & ACHIEVEMENTS:
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
BRIEF OVERVIEW OF CURRENT DIET:
IMPORTANT ACTIVITIES:
8013
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2012, 08:05:55 am »i blamevagMark Rippetoe.
LOL in real life.
8014
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2012, 09:04:26 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high
- warm up
- DSVJ x 5-6
fucking classes took over the court
- depth jump 3 x 4
good
- squat 305 x 4(F) | 285 x 5,F | 225 x 5
god fucking damn it. i was supposed to do 3 x 5 x 285 today but i was feeling good so i skipped right up to 305. did not happen, failed halfway up 5th rep. second set was too hard despite extra rest, walked out third set but did not attempt. did 5 x 225 just to get the reps in. more food, more sleep. i blame vag.
- dip +50 x 10+3+3+2
- pull up +7.5 x 10+3+2
- shoot around x a bit
- stretch
awful workout. fuck it.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high
- warm up
- DSVJ x 5-6
fucking classes took over the court
- depth jump 3 x 4
good
- squat 305 x 4(F) | 285 x 5,F | 225 x 5
god fucking damn it. i was supposed to do 3 x 5 x 285 today but i was feeling good so i skipped right up to 305. did not happen, failed halfway up 5th rep. second set was too hard despite extra rest, walked out third set but did not attempt. did 5 x 225 just to get the reps in. more food, more sleep. i blame vag.
- dip +50 x 10+3+3+2
- pull up +7.5 x 10+3+2
- shoot around x a bit
- stretch
awful workout. fuck it.
8015
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: July 23, 2012, 08:26:30 am »
it's not a question of "should" -- there are all kinds of reasons for people to have the ratios they do. but with a 210 bench for reps it seems like you "should" be DL'ing more.
8016
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 23, 2012, 08:13:57 am »
35" SVJ is boss.
8017
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2012, 07:20:58 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left hip wonky (glute med, hip flexor)
FATIGUE = low
- jump rope + SMR + stretching x 40 mins
- MB OH throw 30 x 3,3 | 40 x 3
just wanted to get HR up and work on ITB and left shoulder in particular. during OH throws, left hip started tweaking, so i rolled and did some extra stuff for that, too. wanted to do a full workout but got stuck in traffic for an hour -- fucking AIDS parade was blocking everything downtown -- so didn't get to the gym until 45 minutes before closing time. back tomorrow for the full workout.
SORENESS = none
ACHES/INJURIES = left hip wonky (glute med, hip flexor)
FATIGUE = low
- jump rope + SMR + stretching x 40 mins
- MB OH throw 30 x 3,3 | 40 x 3
just wanted to get HR up and work on ITB and left shoulder in particular. during OH throws, left hip started tweaking, so i rolled and did some extra stuff for that, too. wanted to do a full workout but got stuck in traffic for an hour -- fucking AIDS parade was blocking everything downtown -- so didn't get to the gym until 45 minutes before closing time. back tomorrow for the full workout.
8018
Article & Video Discussion / blood-flow restriction training
« on: July 20, 2012, 10:27:01 am »
Q & A with Jeremy Loennecke on occlusion/blood-flow restriction training: http://www.kylehuntfitness.com/blood-flow-restriction-training-q-and-a-with-jeremy-loenneke/
8019
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2012, 10:01:08 am »
true, but the week has also been kind of shit-tastic on a couple of important fronts -- i.e., sleep and diet -- and, while 275 was easy, i could not have gotten 305 yesterday. i will build back up quickly, in 10 lb/workout jumps. that'll have me skipping 300 and going straight back to 305 next week.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
8020
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2012, 10:28:58 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
DLRVJ x 5
awful, 30.5, stopped. they didn't feel plodding but i was just not getting any lift.
- depth jump x 3,3,3,3
- squat 275 x 5,5,5
missed badly on 305, dropped back but will add weight as quickly as possible.
- pull up +5 x 10+3+3+3
- dip +45 x 10+3+3+3
- SS1: pull down x 15
- SS1: hyper +5 x 10
- SS1: feet-elevated bridge x 20s
- SS1 info: 3 rounds, minimal rest
- curls and tricep push downs
- stretch
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
DLRVJ x 5
awful, 30.5, stopped. they didn't feel plodding but i was just not getting any lift.
- depth jump x 3,3,3,3
- squat 275 x 5,5,5
missed badly on 305, dropped back but will add weight as quickly as possible.
- pull up +5 x 10+3+3+3
- dip +45 x 10+3+3+3
- SS1: pull down x 15
- SS1: hyper +5 x 10
- SS1: feet-elevated bridge x 20s
- SS1 info: 3 rounds, minimal rest
- curls and tricep push downs
- stretch
8021
Strength, Power, Reactivity, & Speed Discussion / Re: how to fly like MJ off of a sprint...
« on: July 19, 2012, 02:41:30 pm »Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball.
+1,000 layups a day for 20 years
8022
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 19, 2012, 12:09:33 pm »
pendulous, swinging balls to pull off a dunk like this in a game, even in a summer league game that no one cares about.
<a href="http://www.youtube.com/watch?v=h60pSZyaJBo" target="_blank">http://www.youtube.com/watch?v=h60pSZyaJBo</a>
8023
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 19, 2012, 11:59:29 am »A question for power snatch-- Is it possible to power snatch for example 135 lbs, but not be able to shoulder press 135 lbs? Because isn't the power snatch a combination of a deadlift, hang clean, and should press?
lol'd in real life.
8024
Sports Discussion / Re: Ultimate frisbee
« on: July 19, 2012, 10:57:25 am »
boss athleticism. the original reason i wanted to dunk was to be able to fly like guys like this during games. obviously my training has taken on a life of its own now. (photos locked so i can't embed. 'cept the one at the bottom.)
i'm pretty sure this is josh ziperstein. another pick of him at bottom, making a catch over the guy from earlier in the thread who jumps over a guy: http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h842eb78
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h3240ac73
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h466a594
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h294882fc
probably a foul: http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#hc1b267d
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h6b7f03c
i'm pretty sure this is josh ziperstein. another pick of him at bottom, making a catch over the guy from earlier in the thread who jumps over a guy: http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h842eb78
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h3240ac73
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h466a594
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h294882fc
probably a foul: http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#hc1b267d
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h6b7f03c
8025
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: July 18, 2012, 04:51:09 pm »
so what's the tat?