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Messages - LBSS

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8146
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 20, 2011, 10:06:28 am »
thanks my pine-tree worshiping friend.

last night. court was occupied by a make-up game. also i didn't sleep much on sunday night; i actually ended up taking an ambien around 1:15, which i never do. anyway:

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = left toe like a motherfucker, left hip tweaked during warm up but no trouble during work sets
FATIGUE = moderate

- warm up

- depth jump x 5,5,5
seemed like every third rep was great and 2/3 sucked. inconsistent coordination.

- MR half tuck x 25,25,25

- squat 5 x 295,295,295
easy, no elbow pain. after the second set one of the oly lifters looked at me, shook his head and said, "that is a perfect squat."  :highfive:

- lat pull down 10 x 70,80,80

- OHP 5 x 95,95,95
lazy, doing it just to do it

- stretch

left hip is creaky today. i feel like an old person.  :(

gonna go to the gym tonight, get warm and do some serious SMR and stretching and maybe a little upper body and core work.

8147
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 19, 2011, 02:49:52 pm »
Quote from: Flander on December 19, 2011, 01:58:08 pm
What were you doing in Afghanistan?

You are around a 2xBW squat then?

I work for an NGO and one of my projects is in northern Afghanistan, so I'm over there for 2-3 weeks a year. Might end up being more next year but we'll see.

Most recent actual 1RM was 345, or just over 2xbw.

8148
Strength, Power, Reactivity, & Speed Discussion / Re: The right and wrong way to squat
« on: December 19, 2011, 02:48:02 pm »
Quote from: LanceSTS on December 19, 2011, 01:46:49 pm
Quote from: LBSS on December 19, 2011, 11:36:51 am
why are you all wasting your time with this?


  Normally I let that shit go but I dont want new members that come to this forum to see a thread like this,  where things are stated as fact, rather than a beginners opinion, and follow blindly, end up getting hurt. If he had said, "In my opinion, you should squat on your ....." then that would be fine.

fair enough.

8149
Strength, Power, Reactivity, & Speed Discussion / Re: Completely Ignoring Upper Body?
« on: December 19, 2011, 01:21:35 pm »
Quote from: Avishek on December 18, 2011, 02:50:18 pm
Most people on this forum have a relgious belief that muscle mass hampers vertical jump.

really?

harvey: i don't think you should do smolov or smolov junior or anything but 3x5 or 5x5 or 3x8 or some other simple linear progression scheme. but if you really, really want to do it because it's the new texas method or WSBB or whatever (and i identify with that, for real), then yes, you can do upper body. you just can't do upper body as balls-out as you might otherwise be able to.

do something SIMPLE and STRAIGHTFORWARD like [press 3 x 5, chinups 3 x F], or [DB bench 3 x 10, DB row 3 x 10] after you squat. pick something and be consistent with it and push but don't kill yourself on it.

8150
Program Review / Re: Smolov Tips?
« on: December 19, 2011, 11:48:38 am »
don't do it. do starting strength instead.

8151
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 19, 2011, 11:47:08 am »
Quote from: Flander on December 18, 2011, 04:17:31 am
Remind me how tall you are and what you usually weigh.

height almost exactly 180cm (5-10.875, fucking doctor wouldn't give me the extra eighth of an inch to be a round 5-11), weight around 77 kg/170 lbs, give or take a kilo.

in the early summer i was down to 73-74 kg, after i got back from afghanistan.

Quote from: Harvey M. on December 18, 2011, 04:52:11 am
It's definitely progress if you're hanging on the rim. There is actually quite a large difference between grabbing the ring and hanging on it. You can't hang on it if you only have the upper half of your fingers around the rim. You need the whole finger - well done on achieving this.

thanks man! hanging on the rim pretty much means 3.5" of clearance, which with my 80" reach means about a 33.5" vertical. to dunk weakly i probably need to touch 10-7 (someone correct me if i'm wrong here), so that means another 3.5" to go.

8152
Strength, Power, Reactivity, & Speed Discussion / Re: The right and wrong way to squat
« on: December 19, 2011, 11:36:51 am »
why are you all wasting your time with this?

8153
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2011, 07:43:13 pm »
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- touch football/messing around x 1.5 hours

- rest x 1.5 hours
ate a cheeseburger and shake and some fries in this window

- warm up

- depth jump 2 x 3 x 30"
higher than i'm used to, a couple of the jumps were good and the rest not so much

- MR half tuck x 20,10(ME),20

- squat MSEM 2 x 3 x 320
easy-peasy except my elbow started hurting again. fffffffuuuu....

- lacrosse ball SMR

- stretch

gym was closing so didn't get to any upper body stuff. happy about the squats, might go up to 325 next time.

8154
Progress Journals & Experimental Routines / Re: Lean Machine
« on: December 16, 2011, 02:55:02 pm »
crossfit sucks. it sucks, it sucks, it sucks, it sucks. completely and truly, forever. fuck crossfit in the ear, nose and throat.

i hate it.

8155
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2011, 09:47:31 pm »
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = left ankle (?), left toe badly after workout
FATIGUE = low to moderate

- warm up

- sprint x 10y
felt pretty fast

- DSVJ x 5
low, 30-30.5

- DLRVJ x ~20
not good, best around 32 but it was just the once, most around 31. just had no bounce somehow, or was getting approach wrong, or something.

- MR half tuck 3 x 20
no bounce until third set, which was a bit better. i think i was just uncoordinated today

- squat MSEM 2 x 3 x 320
first set very strong, 4th and 5th reps only okay but last rep very strong. saved the workout from being a complete mess.

- lat pull down 3 x 10 x 70
pause at bottom, short rests

- dips 3 x 10
just to do 'em

- stretch

8156
Boxing / Re: Amir Khan vs Peterson
« on: December 14, 2011, 11:34:24 am »
i don't know anything about boxing, but YEAH DC!

http://deadspin.com/5867648/how-to-get-robbed-in-dc-amir-khan-vs-lamont-peterson

8157
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 14, 2011, 10:16:42 am »
 :highfive: :highfive: :highfive: :ibjumping: :ibjumping: :ibjumping:

8158
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2011, 10:07:54 am »
last night:

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x ~15
terrible, legs felt completely dead. dribbling around to rest at one point, i went to make a lay up and my left leg just kind of buckled. i wasn't even trying to jump high. still better than my bad days a few months ago but sheesh. pretty bad.

- MR half tuck 3 x 15
dead legs said, "nuh-uh," so i did ankle hops 3 x 10

- squat 3 x 5 x 295
harder than it should have been, which was not surprising given how ugly the first part of the workout was

- SMR

- stretch

we had people coming over last night so i had to cut it off before upper body stuff. gonna get my rest tonight and hopefully have a bit more luck tomorrow.

the long weekend over christmas will be a natural break, so i think i will push until then and then retest and reevaluate on the 29th. test will be, in order of importance:

1. DLRVJ
2. squat 1RM
3-10. vacant
11. OHP 1RM
12. chin up 3RM
13. dead lift
14. broad jump

reevaluation will include a look back at the year, which i haven't done yet in any kind of concentrated way.

8159
Injury, Prehab, & Rehab talk for the brittlebros / Re: Frequency With Permanent Knee Injury
« on: December 12, 2011, 11:29:10 pm »
fwiw, i started doing pause squats during my warm ups recently also, almost by accident, and have found they help not just my knees but my hips and core. i get way better activation all over on work sets if i do pause squats through 185 or 225. up to 135 i'll even do a 2- or 3-count before coming out of the hole.

just my n=1.

8160
Pics, Videos, & Links / Re: Chris Hickson 800lb deadlift
« on: December 12, 2011, 11:04:28 pm »
didn't he get hurt?

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