Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - LBSS

Pages: 1 ... 544 545 [546] 547 548 ... 693
8176
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2012, 11:39:51 am »
also, i've decided that upper body and core should be done as circuits like i did yesterday. much more efficient, keeps things fun, and i don't give that much of a shit about my bench. doing them the way i'd laid out just takes way too long. i don't mind working out for two hours but i don't always have that much time.

8177
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2012, 11:36:38 am »
this morning, i took one of the greatest shits of my life. epic in size, perfect in consistency. definitely a  :personal-record: over the past couple of years.

8178
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: May 07, 2012, 11:05:54 am »
missed this before but CONGRATULATIONS ON YOUR NEW SON!

8179
Pics, Videos, & Links / Re: beast
« on: May 07, 2012, 09:42:24 am »
yeah vag i think you screwed the pooch on that one. a 6'6 nba player can dunk NINE WHOLE TIMES without taking a break? zomg.

 :-X

8180
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2012, 06:15:34 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- warm up

- line hop 3 x 20
one rep is over and back. 9.1x, 8.9x, 8.7x

- sprint 6 x 5 yards

- depth jump 3 x 5

- skip for height 3 x 6

- power snatch
was running short on time, so subbed jump squat 2 x 3 x 95

- squat 2 x 280

- SS1: OHP 5 x 115
- SS1: pull up x 10,8,5
- SS1: ab pull down x 15
- SS1 info: three rounds, start each exercise on the top of the minute, plus one extra minute between rounds

** walk to field **

- touch football x 75 minutes

- stretch

8181
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 04, 2012, 09:38:36 am »
just put it down real gentle-like.

8182
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 03, 2012, 10:47:49 pm »
didn't get out of work until 8 so ran out of time at the gym.

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

- warm up

- sprint 4 x 12y

- submax LRLR bounds 5 x 6
hilariously awkward and shitty. practice practice practice. i'm not nearly good enough for these to be hard; could have done 12 sets.

- depth jump 3 x 5
first two sets good, third set not as good but not bad

- power snatch 35kg x a bunch of complexes and reps

- squat 3 x 10 x 205

- stretch

8183
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 03, 2012, 09:20:41 am »
yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?

8184
Football / Re: Former NFL Star Junior Seau Found Dead
« on: May 03, 2012, 09:08:33 am »
Quote from: Raptor on May 03, 2012, 07:58:44 am
What's CEE?

CTE is chronic traumatic encephalopathy. apparently a lot of football players suffer from it after a lifetime of repeated impacts to the head. has been linked to depression, early-onset dementia, and parkinson's-like effects (tremors and such).

8185
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 02, 2012, 03:32:21 pm »
during practice, are you practicing shots off of screens, off the dribble, off passes, with someone in your face, etc.? or are you practicing stationary jump shot after stationary jump shot? if the latter, consider doing the former.

i'm a terrible basketball player, but i can hit shots all day in rhythm with no one guarding me.

just a thought.

8186
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2012, 07:38:35 am »
last night (plyo bits done with a buddy)

- warm up

- sprint 6 x 15y
it's nice to have someone to race.

- DLRVJ x ~15

- skips for height 4 x 6

- depth jump 4 x 6 @ 12"

- power snatch 4 x 40kg, 5 x 50kg
moar humility is needed. i still suck at these. stick with 40kg until i suck less, even though getting 50kg overhead is not hard.

- squat 2 x 5 x 275

- bench 3 x 5 x 180

- pull ups 3 x 5 + 15

- SS1: calf raise 3 x 10 x 50

- SS1: L-sit 3 x 30s,10s,20s

- stretch

legs were done by the end of this. GPP, commence! i know this didn't conform exactly with the plan but i'm not terribly worried about that. i felt good so the higher-volume depth jumps were fine.

8187
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 30, 2012, 10:44:51 am »
new routine will be as follows. usually will have one day of rest between workouts, occasionally two. some days off will include light activity, e.g., tennis, touch football, hiking, easy running, intervals, circuit training, whatever.

a buddy pointed out the other day that my SLRVJ isn't just slow, it looks incredibly awkward. he said he thought i was going to roll my ankle or something when i did a right-footed jump. i'm a right-footed jumper, to whatever extent i'm a single-leg jumper at all. that needs fixin'. hence the SL skips and bounds. layups or other submax SL jumps will become part of my warm up.

Day 1
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10-15 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- skips for max height 3 x (4-6 each foot)
- power snatch/clean 6 x 2
- squat 2 x 5
- SS1: bench 3 x 5
- SS1: pull up 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

Day 2
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- submax LRLR bounds 3 x (6-8 each foot)
- power snatch/clean 6 x 2
- squat 3 x 10
- SS1: OHP 3 x 5
- SS1: bent over row 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

8188
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 28, 2012, 06:58:07 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- girlfriend squat x 10,20,20
gym closed before i had a chance to get there, so i threw my gf over my shoulders (110-115 pounds) and squatted her a bunch of times.

- stretch

will do full workout tomorrow.

8189
Basketball / Re: new name, same animal
« on: April 27, 2012, 05:30:52 pm »
^^^

no. you are wrong.

8190
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2012, 11:48:38 pm »
Quote from: cowed77 on April 26, 2012, 01:06:15 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!  :P

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.

Pages: 1 ... 544 545 [546] 547 548 ... 693