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Great info lance. Basically your saying dont play your best cards all at once, work hard with the basics and progress to more advanced techniques when needed, well im in it for the long run so its all good, thanks for your time mane.

WHERE IS HARVEY M?!??!?! READ THAT SHIT, HARVEY M!!!! READ THAT SHIT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

god i just got so excited, that's pretty much the best, most succinct way i've ever seen that put in writing. MMK is today's winner.

Quote from: LBSS on January 05, 2012, 12:13:46 am

from the other day, 350 squat at 171-172 lbs bw (in boxers, shorts, tshirt and socks).
http://www.youtube.com/watch?v=_i48vau718c

nice squat man!

thanks lance! 

yes, it could be any of those things, or any number of other things. go see a doctor.

first workout of 2012. happy new year, y'all.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = 172
SORENESS = hamstrings
ACHES/INJURIES = left toe
FATIGUE = low

- warm up

- one-on-one knockout x12
played to 10 against a friend, got my ass beat. doesn't help that he actually, you know, plays basketball

- jumps x 15
mixed some SLRVJ in there because same friend came out and jumped a bit. he's a single-leg jumper and was amazed at how much higher i get off of two. jumped okay considering legs felt pretty lifeless, mostly around 32.

- MR half tuck x 10(ME),20,20

- squat 5 x 275,275,275

- OHP 8 x 95,85

- stretch

THANKS LOOPIE!  

2011 was an okay year. progress has been pretty damn slow although it picked up over the last few months of the year. traveling doesn't help because of the detraining but it wasn't so much after all -- maybe two months total. i'm still at least 2.5-3 inches away from being able to dunk off a lob. but i set some PR's and i'm stronger and can jump higher now than ever in my life.

i'm a bit fat at the moment, probably 11-12% where i've usually been around 9-10%. i can still see my abs but only in the right light. obviously, i'm still not actually fat by any means. when i look at the other people on here with more or less my profile -- not super athletic naturally but dedicated and patient -- it seems like my best course of action is just to get stronger. that means building my squat while continuing to jump frequently to maintain and improve movement efficiency. it also probably means sucking it up and gaining a bit of weight on purpose. if i got up to 180 over the course of the next 2-3 months while pushing my squat on a relatively high-volume routine like smolov junior (hey dreyth!), then cut 5-6 pounds of fat and was walking around at 175 at 10% bf, instead of 170-172 at 11-12%, i could see a big jump, no pun intended.

TLDR version: here's what i'm thinking for the next two months

WEEKS 1-3
Monday: jump + squat 3x5 + upper push 2x8
Wednesday: jump + squat 3x5 + upper pull 2x8
Friday/Saturday jump + squat 3x5 + upper push/pull 2x8

WEEK 4
Monday: jump + squat MSEM x6, squat 2x8 + upper push 2x8
Wednesday: jump + squat MSEM 2x3 + upper pull 2x8
Friday/Saturday: jump + upper push/pull

WEEK 5-7
MWFS: jump (low intensity OR low volume) + Smolov Junior + upper push OR pull 2x8

WEEK 8
Monday: rest
Wednesday: jump test + squat test
Friday/Saturday: jump + squat easy 3x5 + upper push/pull

weeks 1-3 would start easy (squat's gonna be 3x5x260 today) and i'd try to add as steadily as possible throughout. same obviously goes for smolov junior. jumping will probably take a hit, but that's okay if in the long run it's higher. after week 8 i would reevaluate, especially w/r/t any weight/fat gain.

thoughts, anybody? lance? vag? kingflush? dreyth?

detraining + family + drinking + great jumps = successful holiday

tyler david eckstein wes welker lewis, the great white undersized hope.