8086
Basketball / Re: new name, same animal
« on: April 27, 2012, 05:30:52 pm »
^^^
no. you are wrong.
no. you are wrong.
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8087
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2012, 11:48:38 pm »Damn! I thought I was being optimistic when I said 20%, hardly anyone gets that much where I'm, but u one upped that.
U must hv been a key performer or some top kickass dude at work.
Great job!
yeah i would not have even thought to ask for that much, but obviously i wasn't gonna turn it down!
thanks cowed.
today:
BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low
- warm up
- sprint 2 x 10y
- DLRVJ x ~15
for once not bad. first tennis ball dunk in over a month. also got owned a bunch of times on tennis ball dunks. but better than i've been. ugh. also, elbow started bothering me in the middle of these.
- skips for height 3 x 8
- MR half tuck x 20,20,15
- power snatch 2 x 40kg || 4 x 2 x 60kg
- squat MSEM 2 x 3 x 295
elbow was most displeased at this point. lots of lacrosse ball/thumb SMR. helped but i'm still feeling it a tiny bit.
- random core shit
elbow bothering me too much to do anything interesting so i did some decline situps and a few other things.
- stretch
focus on RF and calves again.
8088
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2012, 08:09:30 am »
last night:
BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low to moderate
- warm up
- bench 5 x 185, 3 x 195, 3 x 205
- pull ups 5 + 10, 3 + 15, 6 + 20
- SS1: OHP 10 x 65
- SS1: BOW 10 x 65
- SS1: x 3
- SS2: MB slam 10 x 14
- SS2: L-sit x 20s
- SS2: x 2
- stretch
the elbow pain/discomfort was back last night after not being a problem at all the day before. did some digging around in there and it feels alright this morning. hopefully it's not going to turn into some nagging bullshit like it did last fall.
BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low to moderate
- warm up
- bench 5 x 185, 3 x 195, 3 x 205
- pull ups 5 + 10, 3 + 15, 6 + 20
- SS1: OHP 10 x 65
- SS1: BOW 10 x 65
- SS1: x 3
- SS2: MB slam 10 x 14
- SS2: L-sit x 20s
- SS2: x 2
- stretch
the elbow pain/discomfort was back last night after not being a problem at all the day before. did some digging around in there and it feels alright this morning. hopefully it's not going to turn into some nagging bullshit like it did last fall.
8089
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2012, 06:55:32 pm »congrats man. 20%?
what are u doin again? and hahahaha, wats the pay package like now if u dont mind my asking?
25% man! more than i would have asked for if i'd been asked!
i make $40k now (but with very good benefits) and will make $50k as of tuesday.
i work for a large international NGO.
8090
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2012, 06:05:53 pm »
I GOT A PROMOTION AND A BIG-ASS RAISE.
that is all. workout tonight will be upper and core only.
fuck yeah.
that is all. workout tonight will be upper and core only.
fuck yeah.
8091
LanceSTS's Performance Blog / Re: Force Vector Test/ SVJ
« on: April 25, 2012, 10:30:34 am »
i landed with my heels on the line. consistent across several attempts. couple of times my left foot was an inch or two in front of my right.
8092
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 24, 2012, 10:17:10 pm »
trying to figure out what's next
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
- DSVJ/DLRVJ x ~15-18
awful, just truly awful. so frustrated.
- sprint 4 x 10y
- skip for height 3 x 8
- foam roller ITB, hamstrings, calves
- front squats x a bunch with very little weight
- power snatch 8-10 x 65, 4-5 x 75, 4-5 x 95
guessing on the reps, didn't really count. failed on a couple of the 95's cause i was thinking too hard. technique still bad, not getting enough pop in my hips. on the bright side, 95 is super easy. also on the bright side, it's my first time power snatching in many moons.
- squat 5 x 245
so, so weak. oh well, build from here. might go back to my old MSEM 2 x 3 one day, MSEM 1 x 6 the other day. liked that. why did i ever switch off that block. idiot.
- foam roller quads
ow ow ow ow ow ow ow ow ow ow ow ow ow ow
- stretch
focus on rectus femoris and calves
i've rarely been more discouraged than i was while jumping today. it just felt so slow and i couldn't muster up anything better. no difference between DSJV and DLRVJ in terms of height.
basically, i need to think about my vacation like an injury, and the last month or so like time spent coming off an injury. shit happens and the only thing to do is regroup, come up with a decent plan, and keep grinding.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
- DSVJ/DLRVJ x ~15-18
awful, just truly awful. so frustrated.
- sprint 4 x 10y
- skip for height 3 x 8
- foam roller ITB, hamstrings, calves
- front squats x a bunch with very little weight
- power snatch 8-10 x 65, 4-5 x 75, 4-5 x 95
guessing on the reps, didn't really count. failed on a couple of the 95's cause i was thinking too hard. technique still bad, not getting enough pop in my hips. on the bright side, 95 is super easy. also on the bright side, it's my first time power snatching in many moons.
- squat 5 x 245
so, so weak. oh well, build from here. might go back to my old MSEM 2 x 3 one day, MSEM 1 x 6 the other day. liked that. why did i ever switch off that block. idiot.
- foam roller quads
ow ow ow ow ow ow ow ow ow ow ow ow ow ow
- stretch
focus on rectus femoris and calves
i've rarely been more discouraged than i was while jumping today. it just felt so slow and i couldn't muster up anything better. no difference between DSJV and DLRVJ in terms of height.
basically, i need to think about my vacation like an injury, and the last month or so like time spent coming off an injury. shit happens and the only thing to do is regroup, come up with a decent plan, and keep grinding.
8093
Strength, Power, Reactivity, & Speed Discussion / Re: From a strictly speed/explosiveness/jumping standpoint...
« on: April 24, 2012, 05:27:09 pm »
"neg" is a pretty common internet forum term for voting something down. steven-miller's post had a negative vote when i posted that. that means someone had "negged" it. i didn't see much neg-worthy in there. was curious who'd done it. then i upvoted it, to bring it back to 0.
8094
Basketball / Re: new name, same animal
« on: April 24, 2012, 04:06:09 pm »I hate Harden, so I love this. Incidental contact. Protect yourself at all times.
what? why do you hate harden?
Because I just do. I hate him, Rip Hamilton, Chauncey Billups, Ben Wallace, Tim Duncan, Manu Flopobili, Rashit Wallace, Bruce Bowen, Meta World Piss and a few others I can't think about right now. Basically floppers and people with no talent that are just annoying and like to wreck other peoples' games by just fouling and saying "they're good defenders".
8095
Crazy Weird Analysis & Stuff :) / Re: plyometrics helps you shit better?
« on: April 24, 2012, 10:07:55 am »
plyos do not make me shit, that i've noticed. running, on the other hand... i turtled a few times during XC races in high school before i figured out that i needed to force out a shit before the race started, no matter how long the line for the bathroom.
this is the funniest thread topic on here in a very, very long time.
this is the funniest thread topic on here in a very, very long time.
8096
Basketball / Re: new name, same animal
« on: April 24, 2012, 09:57:10 am »I hate Harden, so I love this. Incidental contact. Protect yourself at all times.
what? why do you hate harden?
8097
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 24, 2012, 09:47:50 am »
that's not how your brain works, adarq. but whatever.
8098
Strength, Power, Reactivity, & Speed Discussion / Re: Changing focus - but to what
« on: April 24, 2012, 09:46:46 am »
CHASE POWERLIFTING RECORD. you'll probably never be an olympic decathlete, but having a chance to set a national record is too good to pass up. give it a year and then re-assess.
then, decathlon.
for the fats:
http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook
http://www.bodyrecomposition.com/a-guide-to-flexible-dieting
then, decathlon.
for the fats:
http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook
http://www.bodyrecomposition.com/a-guide-to-flexible-dieting
8099
Strength, Power, Reactivity, & Speed Discussion / Re: From a strictly speed/explosiveness/jumping standpoint...
« on: April 23, 2012, 10:55:31 pm »There is probably some truth to that assumption. But I would personally not recommend such an outlook on things. It won't hurt you much to include press, bench-press and chin-ups into your training. And with those three exercises and the minimal time/resource investment that comes with training them (even half-heartedly), you already cover all the bases.
Another thing is, that you often do not know which exercise you will later have to do to get those last inches. You might have a big squat and deadlift already, but you might profit from a bigger powersnatch to help utilizing your strength for explosive events. But if your shoulder strength is not up to par, you might not be able to stabilize big weights over head and practicing the powersnatch becomes much less effective - and therefore your VJ training.
So essentially, training your upper body as well
1) gives you training options you otherwise would not have
2) makes you a better athlete over all (think about throwing, blocking, hitting etc.) and
3) prevents power leaks in explosive events ("core strength").
who negged this?
8100