8236
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.
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8237
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
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
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
8238
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 04, 2012, 09:38:36 am »
just put it down real gentle-like.
8239
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
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
8240
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?
8241
Football / Re: Former NFL Star Junior Seau Found Dead
« on: May 03, 2012, 09:08:33 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).
8242
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.
i'm a terrible basketball player, but i can hit shots all day in rhythm with no one guarding me.
just a thought.
8243
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.
- 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.
8244
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
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
8245
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.
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.
8246
Basketball / Re: new name, same animal
« on: April 27, 2012, 05:30:52 pm »
^^^
no. you are wrong.
no. you are wrong.
8247
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2012, 11:48:38 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!
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.
8248
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2012, 08:09:30 am »
last night:
BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low to moderate
- warm up
- bench 5 x 185, 3 x 195, 3 x 205
- pull ups 5 + 10, 3 + 15, 6 + 20
- SS1: OHP 10 x 65
- SS1: BOW 10 x 65
- SS1: x 3
- SS2: MB slam 10 x 14
- SS2: L-sit x 20s
- SS2: x 2
- stretch
the elbow pain/discomfort was back last night after not being a problem at all the day before. did some digging around in there and it feels alright this morning. hopefully it's not going to turn into some nagging bullshit like it did last fall.
BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low to moderate
- warm up
- bench 5 x 185, 3 x 195, 3 x 205
- pull ups 5 + 10, 3 + 15, 6 + 20
- SS1: OHP 10 x 65
- SS1: BOW 10 x 65
- SS1: x 3
- SS2: MB slam 10 x 14
- SS2: L-sit x 20s
- SS2: x 2
- stretch
the elbow pain/discomfort was back last night after not being a problem at all the day before. did some digging around in there and it feels alright this morning. hopefully it's not going to turn into some nagging bullshit like it did last fall.
8249
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2012, 06:55:32 pm »congrats man. 20%?
what are u doin again? and hahahaha, wats the pay package like now if u dont mind my asking?
25% man! more than i would have asked for if i'd been asked!
i make $40k now (but with very good benefits) and will make $50k as of tuesday.
i work for a large international NGO.
8250
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2012, 06:05:53 pm »
I GOT A PROMOTION AND A BIG-ASS RAISE.
that is all. workout tonight will be upper and core only.
fuck yeah.
that is all. workout tonight will be upper and core only.
fuck yeah.