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Messages - LBSS

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8101
400m Sprinting or Shorter / Re: Charlie Francis Seminar Reviews (Copy and Paste)
« on: May 16, 2012, 10:33:32 am »
Quote from: Mutumbo000 on May 16, 2012, 10:10:32 am
Quote from: LBSS on May 16, 2012, 09:50:47 am
confused. charlie francis died two years ago. how did you "recently" attend one of his seminars?

Read the title- it clearly says "(Copy and Paste)", which means it wasn't me that wrote this. I found this on another website and copied it across. The original links don't work because these seminar reviews were written 5+ years ago.
E.g http://www.charliefrancis.com/2007/0...f_charlie.html
http://the-elite-edge.com/forum/viewtopic.php?t=158&highlight=francis

just saying you copy and pasted something is not how attribution works. you have to say where you copied and pasted it from. but now you have, so no worries.

8102
400m Sprinting or Shorter / Re: Charlie Francis Seminar Reviews (Copy and Paste)
« on: May 16, 2012, 09:50:47 am »
confused. charlie francis died two years ago. how did you "recently" attend one of his seminars?

8103
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2012, 09:38:58 pm »
BW = ???
SORENESS = hamstrings a tiny bit
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint 6 x 5 yards
only had half the court

- depth jump 3 x 5

- knock out x 10 mins

- DLRVJ x 10-12
bad, all ~31. tried a few SLRVJ, too. collapse.

- skips 3 x 6

- line hop 3 x 20
8.3x, 8.9x, 8.6x

- power snatch/drills x 15-20 mins

- squat 2 x 5 x 290
warm up sets sucked, surprised at how strong these were.

- SS1: DB bench 10,10,18 x 40e
- SS1: chin up x 8,8,9
- SS1: pull down x 12,12,23
- SS1 info: each exercise started at the top of the minute. chin ups really bad. used a thicker band on the pull downs.
followed immediately by
- jump rope 20/40 x 5

- SS2: calf raise 10 x 90
- SS2: curl 10 x 25e
- SS2 info: 2 rounds

- stretch

i'd tried a few DLRVJ before the depth jumps but they were really terrible. even though i ended up jumping badly, i'm glad i went back and did some more after the knockout, which was just opportunistic. part of my problem is still just technique: i'm jump-stopping most of the time. more reps can't hurt, really.

8104
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: May 15, 2012, 10:18:01 am »
apretado.tumblr.com

8105
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 15, 2012, 10:02:06 am »
Quote from: steven-miller on May 15, 2012, 09:54:36 am
Quote from: Raptor on May 15, 2012, 03:56:31 am
It was? I thought that was kinda bad, probably not a max attempt either.

lol

lol x2

strong girl is strong

8106
Injury, Prehab, & Rehab talk for the brittlebros / Re: naproxen intake
« on: May 15, 2012, 10:00:12 am »
http://www.mayoclinic.com/health/drug-information/DR602223/DSECTION=proper-use

8107
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2012, 09:55:15 am »
last night:

- foam roller/stretch x 20 mins
IT bands, hamstrings, soleus, quads, VMO

8108
Pics, Videos, & Links / Re: beast
« on: May 15, 2012, 08:45:25 am »
<a href="http://www.youtube.com/watch?v=Dpbk6wITm0k" target="_blank">http://www.youtube.com/watch?v=Dpbk6wITm0k</a>

<a href="http://www.youtube.com/watch?v=_RJI0x3f9k0" target="_blank">http://www.youtube.com/watch?v=_RJI0x3f9k0</a>

he's 22.

8109
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 14, 2012, 10:49:42 am »
RDL is not about how straight you keep your legs. it's about starting at the top of the movement and only going through part of the range of motion of a full dead lift.

i haven't dead lifted in ages but i did a single while goofing around a little while ago, so:

full squat PR: 350
dead lift PR: 360
RDL: never done them

8110
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2012, 10:05:01 am »
saturday:

- hike x 5-5.5 miles

sunday:

BW = 171
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint 2 x 15y

- DLRVJ x ~15
most solid session since vacation ("injury"). all 31+, a couple 32-32.5. nothing as high as the one jump last week but not as horrible as it's been.

- power snatch
gym was closing soon, subbed:
- REA squat 2 x 3 x 135
second set much better than first. focused on driving up as i was falling, if that makes sense.

- squat 3 x 10 x 215
super fast

- SS1: feet-elevated pushup x 15,15,25
- SS1: pull up x 5,5,8
- SS1: pull down x 12,12,30

- stretch

set up pull downs with the band higher up. much harder. tonight will try to get back in the gym for some recovery work.

8111
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 10, 2012, 11:47:23 pm »
BW = 172
SORENESS = traps
ACHES/INJURIES = persistent pain in left planter flexor throughout the day
FATIGUE = low to moderate

- warm up

- sprint 2 x 5 yards
no space, needed to protect turf from crossfitters.

- DLRVJ x ~15
mostly pretty bad but one or two okay and one clean 33, a post-vacation  :personal-record:

- skips for height 4 x 6

- line hop 3 x 20
8.2x, 8.4x 8.8x

- power snatch/drills x a bunch x 34kg, a bunch more x 40kg
about 30 mins total, got a technique  :personal-record: on the last snatch of the day

- squat 2 x 5 x 285

- SS1: OHP 5 x 120
- SS1: inverted row x 20
- SS1: ab pull down x 18
- SS1 info: 3 rounds

- stretch

- CURLZZZZZZZZZZZZ 2 x 10 x 25e

mostly kind of meh, but the one really good jump made it all worth it. such a relief.

8112
Pics, Videos, & Links / Re: beast
« on: May 10, 2012, 05:40:12 pm »
<a href="http://www.youtube.com/watch?v=eNTKcqr9o7U" target="_blank">http://www.youtube.com/watch?v=eNTKcqr9o7U</a>

8113
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 10, 2012, 01:26:44 pm »
Quote from: TheWoppity on May 10, 2012, 10:57:20 am
Is that the new EarthTrekks in Rockville?  (I climbed there 2 years ago b4 they renovated) 5.10 first time out in awhile is solid; unfortunately stamina becomes a problem really quickly in that sport if you don't train regularly

yup, that's the place. it's freaking amazing in there. huge, tons of ropes, they apparently change the courses all the time. but expensive if you don't have your own gear and aren't a member.

i'd say stamina became a problem within 15 minutes, lol.

8114
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 10, 2012, 09:52:37 am »
thanks y'all.

last night:

BW = ???
SORENESS = none
ACHES/INJURIES = right toe
FATIGUE = moderate

- rock climb/boulder x 1.5 hours

did not do much during that time as it's been ten years since i climbed anything above a 5.6 (went out and did some really easy outdoor top rope climbing about 5 years ago but it barely counts). but a buddy of mine invited me to go along to the largest indoor climbing gym in north america, which is coincidentally in rockville. so i said why not and it was a blast. my fingers hurt a little today and my forearms were burning like shit last night -- veins were popping out even 20 minutes after i stopped climbing. today most of the soreness is in my lats of all places. EDIT: and lower traps.

on my second climb i did a 5.10 -- not bad for my first day in 10 years! it was all downhill from there, though. bouldering was terrible because my technique is hilariously bad, although at one point i managed to finish an easy bouldering course without using my feet.  ;D got some street cred for that. once i started top-roping again my forearms were too tired for me to fight my way through stuff and i flamed out on a 5.8.  :-[

if it wasn't so expensive i'd seriously consider going once a week or something. great workout, incredibly fun, not likely to interfere with my main goals.

8115
Pics, Videos, & Links / Re: Frank Yang Returns to the Gym
« on: May 09, 2012, 04:36:24 pm »
bump cause damn, he got huge:

<a href="http://www.youtube.com/watch?v=Byfc6SBqM-w" target="_blank">http://www.youtube.com/watch?v=Byfc6SBqM-w</a>

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