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Messages - LBSS

Pages: 1 ... 546 547 [548] 549 550 ... 706
8206
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 26, 2012, 12:04:47 am »
BW = 172.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- slight uphill sprint 4 x 15y @90-95%

- SS1: miniband-resisted jump x 3
- SS1: SVJ x 2,3
- SS1 info: 2 rounds. looped a yellow miniband around each foot and over each shoulder. minimal rest between resisted and free jumps. would take more next time, the potentiation feeling was cool.

- squat 285 x 5,5,5
easy. ego swallowed. progress resumed.

- pull up +8 x 10+3+3+3

- dip +50 x 10+3+3+3

- SS2: pull down x 15
- SS2: back extension +10 x 10
- SS2 info: 3 rounds.

- curlzzzz 25 x 10e

- unilateral tricep pushdown 40 x 10e

- USATF foot/ankle drills

- stretch

basketball took over the court so no jumps. i wish there were an actual calendar on the gym's website so i could plan around that shit. hopefully i'll get friday off work and be able to go during the day when there are fewer people. it's important to do some kind of cool down and loosening up after the back extensions. otherwise the pump in my lower back gets in the way of stretching my hips. i just ate a lot of food. finally cracked 172 again. here we go.

8207
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 25, 2012, 06:43:30 pm »
steven miller:


8208
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 25, 2012, 06:13:00 pm »
better, better...  :ibsquatting:

8209
Progress Journals & Experimental Routines / Re: 5 x 245 x 3, accomplished
« on: July 24, 2012, 11:44:30 pm »
you should give your journal an actual title.

8210
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 24, 2012, 05:31:21 pm »
what do you mean by "plyos"?

8211
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 24, 2012, 12:12:09 pm »
OP, i think you mean "size" in your sig there.

and the answer is all of the exercises. or, in other words, your question is completely useless without more information. take a look around the forum, there's a thread somewhere about baseline information. fill that out and post it. then see where you're at.

EDIT: found that form for you.

AGE:

HEIGHT:

REACH:

WEIGHT:

SLEEP SCHEDULE: 

BODY TYPE:

GOALS:

CURRENT ABILITY:

INJURY HISTORY:

TRAINING HISTORY & ACHIEVEMENTS:

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:

BRIEF OVERVIEW OF CURRENT DIET:

IMPORTANT ACTIVITIES:

8212
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2012, 08:05:55 am »
Quote from: vag on July 24, 2012, 05:06:46 am
Quote from: LBSS on July 23, 2012, 09:04:26 pm
i blame vag Mark Rippetoe.

 :-*

LOL in real life.  :highfive:  :D

8213
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2012, 09:04:26 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- DSVJ x 5-6

fucking classes took over the court

- depth jump 3 x 4
good

- squat 305 x 4(F) | 285 x 5,F | 225 x 5
god fucking damn it. i was supposed to do 3 x 5 x 285 today but i was feeling good so i skipped right up to 305. did not happen, failed halfway up 5th rep. second set was too hard despite extra rest, walked out third set but did not attempt. did 5 x 225 just to get the reps in. more food, more sleep. i blame vag.

- dip +50 x 10+3+3+2

- pull up +7.5 x 10+3+2

- shoot around x a bit

- stretch

awful workout. fuck it.

8214
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: July 23, 2012, 08:26:30 am »
it's not a question of "should" -- there are all kinds of reasons for people to have the ratios they do. but with a 210 bench for reps it seems like you "should" be DL'ing more.

8215
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 23, 2012, 08:13:57 am »
35" SVJ is boss.  :highfive:

8216
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2012, 07:20:58 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left hip wonky (glute med, hip flexor)
FATIGUE = low

- jump rope + SMR + stretching x 40 mins

- MB OH throw 30 x 3,3 | 40 x 3

just wanted to get HR up and work on ITB and left shoulder in particular. during OH throws, left hip started tweaking, so i rolled and did some extra stuff for that, too. wanted to do a full workout but got stuck in traffic for an hour -- fucking AIDS parade was blocking everything downtown -- so didn't get to the gym until 45 minutes before closing time. back tomorrow for the full workout.

8217
Article & Video Discussion / blood-flow restriction training
« on: July 20, 2012, 10:27:01 am »
Q & A with Jeremy Loennecke on occlusion/blood-flow restriction training: http://www.kylehuntfitness.com/blood-flow-restriction-training-q-and-a-with-jeremy-loenneke/


8218
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2012, 10:01:08 am »
true, but the week has also been kind of shit-tastic on a couple of important fronts -- i.e., sleep and diet -- and, while 275 was easy, i could not have gotten 305 yesterday. i will build back up quickly, in 10 lb/workout jumps. that'll have me skipping 300 and going straight back to 305 next week.

MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.

8219
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2012, 10:28:58 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- warm up

DLRVJ x 5
awful, 30.5, stopped. they didn't feel plodding but i was just not getting any lift.

- depth jump x 3,3,3,3

- squat 275 x 5,5,5
missed badly on 305, dropped back but will add weight as quickly as possible.

- pull up +5 x 10+3+3+3

- dip +45 x 10+3+3+3

- SS1: pull down x 15
- SS1: hyper +5 x 10
- SS1: feet-elevated bridge x 20s
- SS1 info: 3 rounds, minimal rest

- curls and tricep push downs

- stretch

8220
Strength, Power, Reactivity, & Speed Discussion / Re: how to fly like MJ off of a sprint...
« on: July 19, 2012, 02:41:30 pm »
Quote from: chrisbro1 on July 19, 2012, 11:45:37 am
Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball. 

+1,000 layups a day for 20 years

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