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Messages - LBSS

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8341
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2011, 10:16:37 am »
yesterday:

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.

- PT session w/dry needling x 1 hour
went to see a guy in rockville who was recommended by a couple of my friends at the gym. he did an assessment and then decided to focus on my elbow, which is the thing that's been the most acutely problematic recently (during squatting -- all the sessions where it's been a problem were lost with the forum data). dry needling is weird, unlike anything else i've ever felt. we'll see tomorrow how much of a difference it made; today my elbow is just sore. i hope it works.

the guy also gave me some proactive things to do for my toes, to improve tracking, which is great. even if they don't work, it's nice to be told to do something i've never tried before. the other PT's and doctors i've seen haven't done that.

8342
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 07, 2011, 10:10:19 am »
<a href="http://www.youtube.com/watch?v=Yk1IN4OVQxg" target="_blank">http://www.youtube.com/watch?v=Yk1IN4OVQxg</a>

8343
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2011, 10:06:30 am »
for both of the above: http://www.adarq.org/forum/news-announcements-suggestions/we-lost-1-month%27s-worth-of-data/?topicseen

8344
Pics, Videos, & Links / Re: beast
« on: December 07, 2011, 09:46:58 am »
we have a way of determining the fastest man ever known. it's called elite-level track and field. you know, where a bunch of very fast guys meet in an organized competition and race either for money or for a medal? maybe you haven't heard of it, but there are a few big competitions a year. the world record is now almost half a second faster than bob hayes's WR.

so you can argue that he's the fastest man the world has ever known, but you'd be objectively wrong.

8345
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 07, 2011, 09:40:12 am »
ME jumps before REA squats?

8346
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 05, 2011, 11:51:54 pm »
<ONE MONTH OF REALLY SOLID PROGRESS, INCLUDING A REPEATED PR OF ~33" AND ME ACTUALLY HANGING ON THE RIM FOR THE FIRST TIME AFTER A COUPLE OF MONTHS OF BEING ABLE TO GRAB IT WEAKLY>

last few days:

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.

12/1/2011

- lacrosse ball feet, butt, shoulders

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x ~15
inconsistent but flew on a couple. also, did something i'd never done before: hung on the rim after grabbing it. usually i release right away or i'm not quite high enough to get a good grab. but i actually hung there for a couple of seconds. yeah, that felt good.

- MR half tuck x 20,20,16
ankles bugging

- squat MSEM 2 x 3 x 320
solid but not great, will not go heavier on these for a while

- OHP RP x 8,3,3,3,3

- chin up RP x 8,3,3,3,3

- stretch

12/3/2011

- warm up

- depth jumps 3 x 5
meh

- MR half tuck 3 x 20
good

- squat MSEM 3 x 315,320

- SS1: BSS 10 x 110
- SS1: DB bench 10 x 110
- SS1: DB row 10 x 55/e
- SS1 info: 2 rounds, no rest between exercises, 2 mins between sets

- foam roll

-stretch

12/4/2011

soreness: butt, quads, back

- touch football x an hour or so
weird dead feeling in elbow/upper arm that i started getting while squatting, and previously had only gotten while squatting, came and went throughout.

12/5/2011

BW = ???
SORENESS = glutes, quads, back, obliques
ACHES/INJURIES = toes, left elbow, radiating up and down, right wrist
FATIGUE = low

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x 12-15
a few really good, hung (dangled) on rim a couple of times, some other good ones, some okay ones. surprised given how sore i was.

- MR half tuck x 15,15,18
legs dead for some reason

- squat 3 x 5 x 285
good

- roll left arm on lacrosse ball x a bunch

- pull down 10 x 40,50
trying to get to where i can do a true full ROM pull up. can do a true chin up now but pull ups get stuck. will work on pull downs for the time being.

- stretch

8347
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 25, 2011, 09:41:28 am »
last night:

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.

BW = ???
SORENESS = traps a little
ACHES/INJURIES = right wrist
FATIGUE = low to moderate

- warm up

- sprint 4 x 10y
felt pretty fast, lighter on my feet than usual

- DSVJ x 3

- DLRVJ x ~15
first jump was best, all downhill from there. kind of a shitty day. could be that i slipped on the second jump but it wasn't a bad slip so i don't know whether that's it. still, my shitty days now are significantly better than my shitty days three months ago. progress! :highfive:

- squat 4 x 5 x 285
meant to do three sets. third set sucked, got pissed, fourth set was solid and fast.

- OHP 5 x 100,110,120

- DB row 3 x 5e x 85
hard

- shoot around x 10-15 mins

- stretch

8348
Nutrition & Supplementation / Re: which whey protein is best?
« on: October 24, 2011, 02:41:01 pm »
Quote from: Kingfish on October 24, 2011, 02:10:32 pm
^ get the most basic micronized creatine by higher power. put in hot water/coffee to solubilze/dissolve. then mix with cold whey protein shake. load 5g/day for a week. maintain 2g/day. win



i might do this when i switch back to lots of squatting. hm...

thanks kf

8349
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2011, 12:06:37 pm »
yesterday:

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.

BW = ???
SORENESS = traps a little
ACHES/INJURIES = none
FATIGUE = oddly high

- tennis with dad x ~an hour
awful. just awful. i was all over the damn place until about 40 minutes in.

...drive to gym...

shit, forgot that sundays have basketball all the way up to closing time now.

- warm up

- DL line hops 4 x 10s

- depth drops 2 x 5 x ~36"
have vid, will post asap

- REA squat 3 x 135

- jump squat 3 x 135

felt like crap and it was getting late so i just called it. gonna go again tonight and do what i actually meant to do (volume day).

EDIT: modifying reminder to remove foam rolling from before workout. i don't think it actually helps and it takes up a lot of time. better off leaving until the end of the workout or off days. still need to be more consistent about it.

8350
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 21, 2011, 05:33:09 pm »
Quote from: Raptor on October 21, 2011, 04:20:08 pm
180 kg / 400 lbs deadlift :personal-record: today. That's a 2.19 ratio.

 :highfive: :highfive: :highfive: :highfive:

8351
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: October 21, 2011, 07:48:20 am »
i was walking around the gwu campus. in the dream, there was a giant statue of the man himself (george washington, that is) in the middle of a little circular plaza surrounded by a half-wall. somehow everyone understood that you had to take a picture of yourself holding a smooth basketball-sized ball next to the statue, in order to compete in some kind of contest. in the dream i understood the rules/point, sadly have forgotten all that now.

i went up one day with a couple of friends to take their picture and the statue was gone! there was a big trash bucket in its place and some other construction material type stuff lying around. we knew this was coming but not so soon. then we looked over and saw a plaque on the wall. the inscription read, "4U5W: Whoever plays music up here while having sex with five girls at once can keep the statue forever." And I immediately knew that I needed that statue and that I could do it, I'd just have to wait until dark and make sure the music I chose was pretty chill. Then I woke up.

Never did get around to the orgy.  :(

8352
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 20, 2011, 08:44:25 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 = none
FATIGUE = moderate

- warm up

- sprint 2 x 10y

- DSVJ x 4

- DLRVJ x 15-20
started off okay, drop steps were pretty good, too. then everything went to shit and i lost an inch plus, couldn't figure out why. bah.

- ME pogo 4 x 5

- MR half tuck x 15,20,20

- OHP 3 x 8 x 95

- chin up 3 x 8

- ab wheel 3 x 20

- stretch

meh. been neglecting upper a bit. what i did today wasn't especially hard, though, so i don't seem to have lost too much.

also, i think i'm going to try another month or two on the current volume-MSEM-MSEM-reactive cycle i've been on, then re-test, then start smolov junior, eat a ton and see if gaining a little bit of weight doesn't help boost my squat a bit. winter is the time to do that.

8353
Injury, Prehab, & Rehab talk for the brittlebros / Re: Fixing Up Knees With Heavy Ass Quarter Squats
« on: October 20, 2011, 03:19:37 pm »
very interesting. wonder how much of the effect is acute and how much is really lasting.

are you going to incorporate them into training from now on? if yes, how? or was it a one-and-done thing?

8354
Pics, Videos, & Links / Re: beast
« on: October 20, 2011, 11:26:29 am »
might already have been posted, but worth another watch. dude does 20 x 462 and then, during the same workout, works up to a single of 606.

<a href="http://www.youtube.com/watch?v=sbFGdpQD_O0" target="_blank">http://www.youtube.com/watch?v=sbFGdpQD_O0</a>

8355
800m+ Running and/or Conditioning / Re: patrick makau marathon world record ::: 26 miles in 02:03:38
« on: October 20, 2011, 09:54:43 am »
 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

awesome, thanks for posting that adarq. for a detailed breakdown of the race, check these guys out: http://www.sportsscientists.com/2011/09/berlin-2011-inside-makaus-20338-world.html

Quote
Makau put himself in an excellent position by halfway, blew the race wide open with an incredible sixth interval of 14:20 (25 to 30km), and then hung on to the finish. 

he ran a 14:20 5k after ALREADY HAVING RUN 25K.

 :huh:

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