8161
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 20, 2012, 02:27:27 pm »
no no no no, i meant more of THESE
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8163
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 20, 2012, 07:25:41 am »This is impressive as hell. I don't know any guys 150 or below who are anywhere near your lifts. Good work.
+1
now, more milkshakes.
8164
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 19, 2012, 09:05:29 pm »
BW = ???
SORENESS = upper hamstrings, quads
ACHES/INJURIES = left knee but very mild, right calf kind of tight
FATIGUE = low to moderate
- warm up
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
- hanging leg raise 3 x 10
- stretch
tomorrow is gonna bloooow. i have to get to work by 5:45 or so to get something ready for people in almaty. will try to at least either get out early or take a nap in the afternoon. so inadequate rest is pre-ordained. still will try to do the last intro microcycle squat workout.
SORENESS = upper hamstrings, quads
ACHES/INJURIES = left knee but very mild, right calf kind of tight
FATIGUE = low to moderate
- warm up
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
- hanging leg raise 3 x 10
- stretch
tomorrow is gonna bloooow. i have to get to work by 5:45 or so to get something ready for people in almaty. will try to at least either get out early or take a nap in the afternoon. so inadequate rest is pre-ordained. still will try to do the last intro microcycle squat workout.
8165
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 18, 2012, 11:39:31 pm »
read: http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html.
you might not be taking good enough care of your body -- inadequate nutrition, inadequate warm up, not enough soft tissue work, poor form, something else -- but you're probably not overtrained.
you might not be taking good enough care of your body -- inadequate nutrition, inadequate warm up, not enough soft tissue work, poor form, something else -- but you're probably not overtrained.
8167
Strength, Power, Reactivity, & Speed Discussion / Re: Jumpsole almost Complete. Time to deload? Change things up?
« on: March 18, 2012, 10:41:08 pm »
VAG + LBSS = CHAMPIONS
8168
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 18, 2012, 10:38:57 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low
- warm up
- ME broad jumps x 2
- MR half tuck x 21,20,20
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
- bench 5 x 165,165 || 10 x 165
no spotter, had one or two more for sure
- pull up 4 x 5 +15
- decline situp 3 x 10 + 45
- stretch
basketball game going on on the court, so no jumping. gonna work every day this week, per the smolov intro microcycle, then i'll be on vacation for a week. no planned workouts for the trip although i might play some basketball and i'll be doing some hiking. when i get back i'll probably do the intro microcycle again and get into things properly. likely pakistan/afghanistan trip will change my schedule around but there's no point planning for it now because i don't know the timing yet.
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low
- warm up
- ME broad jumps x 2
- MR half tuck x 21,20,20
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
- bench 5 x 165,165 || 10 x 165
no spotter, had one or two more for sure
- pull up 4 x 5 +15
- decline situp 3 x 10 + 45
- stretch
basketball game going on on the court, so no jumping. gonna work every day this week, per the smolov intro microcycle, then i'll be on vacation for a week. no planned workouts for the trip although i might play some basketball and i'll be doing some hiking. when i get back i'll probably do the intro microcycle again and get into things properly. likely pakistan/afghanistan trip will change my schedule around but there's no point planning for it now because i don't know the timing yet.
8169
Injury, Prehab, & Rehab talk for the brittlebros / Re: Anyone had this ?
« on: March 16, 2012, 10:05:43 am »
i see...a time lapse close up photography of the moon, during an eclipse, on a partly cloudy night.
8170
Strength, Power, Reactivity, & Speed Discussion / Re: Jumpsole almost Complete. Time to deload? Change things up?
« on: March 15, 2012, 11:52:21 pm »
i still don't get it. i thought what vag thought, that he'd gone to 85% of parallel depth. seemed kind of odd.
so what was it?
1. 85% of parallel depth
2. 385 was 85% of his one-rep max (in which case, how does he know?)
3. other
so what was it?
1. 85% of parallel depth
2. 385 was 85% of his one-rep max (in which case, how does he know?)
3. other
8171
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 15, 2012, 10:36:05 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low
- warm up
- DSVJ x 4-5
very good
- DLRVJ x 7-8
got a couple tennis ball dunks and a great jump without, 33.5. then a dude came over and started talking to me and by the time he was done i could not coordinate worth shit. it was ugly. stopped. i'm too nice.
- jump rope x a bit
- MR half tuck x 25,20,20
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
fast, easy
- bench 5 x 155 || 3 x 165 || 10 x 175
last rep ugly but got it, rest good
- pull up 4 x 5 +10
- ab roll out 3 x 10 x 185
boring, need to do something harder for core
- stretch
great workout, feel awesome.
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low
- warm up
- DSVJ x 4-5
very good
- DLRVJ x 7-8
got a couple tennis ball dunks and a great jump without, 33.5. then a dude came over and started talking to me and by the time he was done i could not coordinate worth shit. it was ugly. stopped. i'm too nice.
- jump rope x a bit
- MR half tuck x 25,20,20
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
fast, easy
- bench 5 x 155 || 3 x 165 || 10 x 175
last rep ugly but got it, rest good
- pull up 4 x 5 +10
- ab roll out 3 x 10 x 185
boring, need to do something harder for core
- stretch
great workout, feel awesome.
8172
400m Sprinting or Shorter / Re: Marvin Bracy -High School National Record 6.08 55 Meters
« on: March 15, 2012, 02:42:38 pm »
fast. the screen cap before you click play is tight.
8174
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 14, 2012, 03:06:11 pm »
0:25 - 0:36 is just stupid.
8175
Strength, Power, Reactivity, & Speed Discussion / Re: Jumpsole almost Complete. Time to deload? Change things up?
« on: March 14, 2012, 10:35:08 am »
De-load calories.
hahaha, one more and you're officially on a role with the quick one-liners.