8251
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 18, 2011, 03:20:57 pm »
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8252
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2011, 08:07:48 pm »
basketball league has started up again, so no court access. damn it.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 elbow
FATIGUE = low
- warm up
- depth jumps 3 x 5
meh, third set best
- MR half tuck 3 x 15
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3
295,295,295
315,320,320
- stretch
- shoot around a bit
- DLRVJ x a few
considering it was end of the workout, pretty okay, easily getting a knuckle over the rim.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 elbow
FATIGUE = low
- warm up
- depth jumps 3 x 5
meh, third set best
- MR half tuck 3 x 15
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3
295,295,295
315,320,320
- stretch
- shoot around a bit
- DLRVJ x a few
considering it was end of the workout, pretty okay, easily getting a knuckle over the rim.
8253
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 14, 2011, 10:10:10 am »
last night. i always forget that thursday is old man basketball night. except now there's these three young dudes, including one who has to have been a D1 athlete of some sort. 6-2 or 6-3, probably 215-220, long legs, jacked if not super lean, can dunk without trying. he's not much better than i am at basketball, which is kind of funny.
anyway, it worked out because volume day is supposed to be depth jumps, anyway. gym was too fucking crowded.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 forearm and elbow
FATIGUE = low to moderate
- warm up
- MR half tucks 3 x 15
- depth jumps 3 x 5
meh, too many people around, hard to jump when at the back of my mind i'm worried i'm going to run into someone
- squat 3 x 5 x 275
- fat bar BOR 3 x 8 x 125
felt like mixing it up, forearm bugging so didn't want to do chin ups
- stretch
- shoot around x 10 minutes
handles are a little better, almost by accident. still laughable, but not AS laughable.
anyway, it worked out because volume day is supposed to be depth jumps, anyway. gym was too fucking crowded.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 forearm and elbow
FATIGUE = low to moderate
- warm up
- MR half tucks 3 x 15
- depth jumps 3 x 5
meh, too many people around, hard to jump when at the back of my mind i'm worried i'm going to run into someone
- squat 3 x 5 x 275
- fat bar BOR 3 x 8 x 125
felt like mixing it up, forearm bugging so didn't want to do chin ups
- stretch
- shoot around x 10 minutes
handles are a little better, almost by accident. still laughable, but not AS laughable.
8254
MOVIES & ENTERTAINMENT & SHeeT! / Re: Favorite Movies
« on: October 14, 2011, 10:03:18 am »I like series movies, so Star Trek TNG takes the cake, by far. Then it is Fresh Prince of Bel Air and Prison Break.
negged because these are not movies.
8255
MOVIES & ENTERTAINMENT & SHeeT! / Re: Favorite Movies
« on: October 14, 2011, 10:02:52 am »two movies I can think of right now are Wolverine and Sherlock Holmes.
lol.
8256
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 12, 2011, 12:06:22 am »
diet and sleep sucked this weekend, through lunchtime today. was violently sick on monday morning. kind of confused about it, as this is the second weekend in a row that i've had bizarre severe-hangover-like symptoms despite moderate drinking. it's not really like a hangover, either, the headache and nausea just feel different and last weekend was different from this. very weird. discipline has been poor in general, time to refocus. can't blame work anymore, that beast of a proposal is behind me and i have control of evenings and stress levels again for the most part. more foam rollering, more sleep, more veggies, fewer sweets, more sleep, more stretching, fewer sweets, more protein.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 to moderate
- warm up
- sprints 2 x 10y
- DSVJ x 3
- DLRVJ x ~20
didn't feel great but it seems as though my baseline "meh" day has gone up 1-1.5" from where it was even a month ago. so that's good. was around 31-31.5 for most jumps.
- MR half tuck x 20,15,15
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3 x 315
felt good so went for the third plate, do not regret it. strong except for the last rep, when i lost focus. must work on focus. shooting free throws is a good way to do that.
- OHP 5 x 115, 3 x 125, 1 x 135
lol
- shoot around to cool down a bit
meh, ended with 38/50 FTs, which sucks even by my standards. oh well.
- stretch
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 to moderate
- warm up
- sprints 2 x 10y
- DSVJ x 3
- DLRVJ x ~20
didn't feel great but it seems as though my baseline "meh" day has gone up 1-1.5" from where it was even a month ago. so that's good. was around 31-31.5 for most jumps.
- MR half tuck x 20,15,15
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3 x 315
felt good so went for the third plate, do not regret it. strong except for the last rep, when i lost focus. must work on focus. shooting free throws is a good way to do that.
- OHP 5 x 115, 3 x 125, 1 x 135
lol
- shoot around to cool down a bit
meh, ended with 38/50 FTs, which sucks even by my standards. oh well.
- stretch
8257
Strength, Power, Reactivity, & Speed Discussion / Re: Out of the gym, on to the street with a vest!
« on: October 11, 2011, 10:16:48 am »
i remember seeing at least one study that found that just walking around all day with the weight vest on had awesome if relatively short-lived potentiation effects.
8258
Introduce Yourself / Re: Here I am. Hope to help contribute.
« on: October 11, 2011, 09:49:24 am »
i am interested in computational biology because i don't know anything about it. link please and thanks.
8259
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2011, 11:49:23 am »
yay, site's back. whiny assholes of the world unite!
last week blew because of work, so
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
10/5
BW = ???
SORENESS = none
ACHES/INJURIES = shoulders and neck, too much sitting and too much stress
FATIGUE = very high
at work until really late, didn't get to the gym until 9
- warm up
- foam roller x a million years
felt awesome, by the time i was done it was 10 until 10 and i had to leave
10/7
BW = ???
SORENESS = none
ACHES/INJURIES = left acromion process tweaking during setup for squats... not as bad as that one time
FATIGUE = very high
- warm up
- sprints 4 x 10y
- DSVJ x 5
- DLRVJ x ~20
started out awesome, was totally in the mindset of, "fuck yes, i'm gonna PR right now." then went to get my phone so i could do some filming and couldn't find it. freaked out a little bit, eventually found it but by that point CNS excitement was down. jumped meh, ~31, by i was getting easy 32+ on my first couple of jumps so i'm pretty pissed. better luck today.
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3 x 315
not great, not bad. will cut down to 305 next time and see how that does. more important to be solid and fast than to have those extra ten pounds.
- OHP 3 x 105, 3 x 115, 4 x 125
possible PR on the last set?
- chin ups 5 x 5
- stretch
last week blew because of work, so
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
10/5
BW = ???
SORENESS = none
ACHES/INJURIES = shoulders and neck, too much sitting and too much stress
FATIGUE = very high
at work until really late, didn't get to the gym until 9
- warm up
- foam roller x a million years
felt awesome, by the time i was done it was 10 until 10 and i had to leave
10/7
BW = ???
SORENESS = none
ACHES/INJURIES = left acromion process tweaking during setup for squats... not as bad as that one time
FATIGUE = very high
- warm up
- sprints 4 x 10y
- DSVJ x 5
- DLRVJ x ~20
started out awesome, was totally in the mindset of, "fuck yes, i'm gonna PR right now." then went to get my phone so i could do some filming and couldn't find it. freaked out a little bit, eventually found it but by that point CNS excitement was down. jumped meh, ~31, by i was getting easy 32+ on my first couple of jumps so i'm pretty pissed. better luck today.
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3 x 315
not great, not bad. will cut down to 305 next time and see how that does. more important to be solid and fast than to have those extra ten pounds.
- OHP 3 x 105, 3 x 115, 4 x 125
possible PR on the last set?
- chin ups 5 x 5
- stretch
8260
Strength, Power, Reactivity, & Speed Discussion / Re: What To Do
« on: October 04, 2011, 03:48:33 pm »Jumping with bands put five inches on my vertical in under a month. Worked way better for increasing my speed than weightlifting ever did.
I'm far from an expert on this, but from what I can tell weightlifting is more a way to demonstrate existing strength and speed than it is to build it. I bring up my shitty build for weightlifting because I suspect that people who are built to move more weight with the clean and snatch are likely to get more out of it than long-armed people like me. But that is only a suspicion based on observation and experience and I'm not suggesting anyone take my word for it.
But yeah, I spent a couple years trying to use weightlifting to jump higher and run faster with zero results. I then spend a few weeks jumping with bands and put inches on my vertical. But I do love weightlifting so it's hard for me to let it go entirely. I love the idea of a day with snatches, cleans, jerks and front squats. I just don't know if it would be as productive for me as jumping and sprinting.
interesting, thanks for the thoughts. i'm pretty sure others on here have had similar experiences with jump squats vs. oly variations (kingfish comes to mind).
8261
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 04, 2011, 11:44:36 am »
the plan you mentioned looks like what i remember cressey's generic routines looking like. plus you posted a video of tony gentilcore. my bad if it wasn't actually from him.
8262
Strength, Power, Reactivity, & Speed Discussion / Re: What To Do
« on: October 04, 2011, 11:41:47 am »
two questions:
1. why the switch to bands? your form on the oly stuff is good, you clearly have the mobility for it (still in awe of those CG OH squats) and, as you say, it's great for speed and mobility. jump squats are okay but i think the oly stuff is better. i'm trying to move that direction myself but my shoulder mobility and form are limiting so far.
2. on the heavy day, have you thought about doing something like MSEM instead of just the one single? adarq has an article about it, just search the forum for "maximum strength effort method".
1. why the switch to bands? your form on the oly stuff is good, you clearly have the mobility for it (still in awe of those CG OH squats
) and, as you say, it's great for speed and mobility. jump squats are okay but i think the oly stuff is better. i'm trying to move that direction myself but my shoulder mobility and form are limiting so far. 2. on the heavy day, have you thought about doing something like MSEM instead of just the one single? adarq has an article about it, just search the forum for "maximum strength effort method".
8263
Pics, Videos, & Links / Re: New dunk video... 360s and sh*t
« on: October 04, 2011, 09:16:19 am »
nice dunks. how tall are you?
8264
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2011, 10:52:00 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 acromion process tweaking during setup for squats...wtf?
FATIGUE = moderate
- warm up
- line hops 3 x 10s
21,23,22
- DSVJ
bad
- DLRVJ
awful, bagged it after one jump. not worth it when my legs feel that heavy
- depth jump 3 x 5
bad
- squat x 5,5,10 x 265
felt good, lost focus on the last couple reps of the last set but it was still easy
- chin x 5,5,5,5,8
- dip x 10,10,8
- stretch
meh. shitty workout. whatever.
8265
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 01, 2011, 07:07:53 pm »
first real workout in a week at least. holla.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 really
FATIGUE = none
- warm up
- DSVJ x 4
- DLRVJ x ~30
major consistency prize, nothing below 31 until the very end and most 32. stopped when i had two jumps in a row around 30.5. best jumping ever with people around.
- MR 1/2 tucks 3 x 15
- jump squat 3 x 2
- MSEM squat 2 x 3
295,305,305
315,315,315
strong
- OHP 5 x 105, 3 x 115, F(3) x 125
another in the tank
- chin 5 x 5
- stretch
lazy.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
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 really
FATIGUE = none
- warm up
- DSVJ x 4
- DLRVJ x ~30
major consistency prize, nothing below 31 until the very end and most 32. stopped when i had two jumps in a row around 30.5. best jumping ever with people around.
- MR 1/2 tucks 3 x 15
- jump squat 3 x 2
- MSEM squat 2 x 3
295,305,305
315,315,315
strong
- OHP 5 x 105, 3 x 115, F(3) x 125
another in the tank
- chin 5 x 5
lazy.