8371
Strength, Power, Reactivity, & Speed Discussion / Re: The right and wrong way to squat
« on: December 19, 2011, 11:36:51 am »
why are you all wasting your time with this?
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8372
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2011, 07:43:13 pm »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 = none
ACHES/INJURIES = none
FATIGUE = low
- touch football/messing around x 1.5 hours
- rest x 1.5 hours
ate a cheeseburger and shake and some fries in this window
- warm up
- depth jump 2 x 3 x 30"
higher than i'm used to, a couple of the jumps were good and the rest not so much
- MR half tuck x 20,10(ME),20
- squat MSEM 2 x 3 x 320
easy-peasy except my elbow started hurting again. fffffffuuuu....
- lacrosse ball SMR
- stretch
gym was closing so didn't get to any upper body stuff. happy about the squats, might go up to 325 next time.
8373
Progress Journals & Experimental Routines / Re: Lean Machine
« on: December 16, 2011, 02:55:02 pm »
crossfit sucks. it sucks, it sucks, it sucks, it sucks. completely and truly, forever. fuck crossfit in the ear, nose and throat.
i hate it.
i hate it.
8374
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2011, 09:47:31 pm »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 = none
ACHES/INJURIES = left ankle (?), left toe badly after workout
FATIGUE = low to moderate
- warm up
- sprint x 10y
felt pretty fast
- DSVJ x 5
low, 30-30.5
- DLRVJ x ~20
not good, best around 32 but it was just the once, most around 31. just had no bounce somehow, or was getting approach wrong, or something.
- MR half tuck 3 x 20
no bounce until third set, which was a bit better. i think i was just uncoordinated today
- squat MSEM 2 x 3 x 320
first set very strong, 4th and 5th reps only okay but last rep very strong. saved the workout from being a complete mess.
- lat pull down 3 x 10 x 70
pause at bottom, short rests
- dips 3 x 10
just to do 'em
- stretch
8375
Boxing / Re: Amir Khan vs Peterson
« on: December 14, 2011, 11:34:24 am »
i don't know anything about boxing, but YEAH DC!
http://deadspin.com/5867648/how-to-get-robbed-in-dc-amir-khan-vs-lamont-peterson
http://deadspin.com/5867648/how-to-get-robbed-in-dc-amir-khan-vs-lamont-peterson
8376
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 14, 2011, 10:16:42 am »
8377
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2011, 10:07:54 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 = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- sprint 2 x 10y
- DSVJ x 3
- DLRVJ x ~15
terrible, legs felt completely dead. dribbling around to rest at one point, i went to make a lay up and my left leg just kind of buckled. i wasn't even trying to jump high. still better than my bad days a few months ago but sheesh. pretty bad.
- MR half tuck 3 x 15
dead legs said, "nuh-uh," so i did ankle hops 3 x 10
- squat 3 x 5 x 295
harder than it should have been, which was not surprising given how ugly the first part of the workout was
- SMR
- stretch
we had people coming over last night so i had to cut it off before upper body stuff. gonna get my rest tonight and hopefully have a bit more luck tomorrow.
the long weekend over christmas will be a natural break, so i think i will push until then and then retest and reevaluate on the 29th. test will be, in order of importance:
1. DLRVJ
2. squat 1RM
3-10. vacant
11. OHP 1RM
12. chin up 3RM
13. dead lift
14. broad jump
reevaluation will include a look back at the year, which i haven't done yet in any kind of concentrated way.
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 = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- sprint 2 x 10y
- DSVJ x 3
- DLRVJ x ~15
terrible, legs felt completely dead. dribbling around to rest at one point, i went to make a lay up and my left leg just kind of buckled. i wasn't even trying to jump high. still better than my bad days a few months ago but sheesh. pretty bad.
dead legs said, "nuh-uh," so i did ankle hops 3 x 10
- squat 3 x 5 x 295
harder than it should have been, which was not surprising given how ugly the first part of the workout was
- SMR
- stretch
we had people coming over last night so i had to cut it off before upper body stuff. gonna get my rest tonight and hopefully have a bit more luck tomorrow.
the long weekend over christmas will be a natural break, so i think i will push until then and then retest and reevaluate on the 29th. test will be, in order of importance:
1. DLRVJ
2. squat 1RM
3-10. vacant
11. OHP 1RM
12. chin up 3RM
13. dead lift
14. broad jump
reevaluation will include a look back at the year, which i haven't done yet in any kind of concentrated way.
8378
Injury, Prehab, & Rehab talk for the brittlebros / Re: Frequency With Permanent Knee Injury
« on: December 12, 2011, 11:29:10 pm »
fwiw, i started doing pause squats during my warm ups recently also, almost by accident, and have found they help not just my knees but my hips and core. i get way better activation all over on work sets if i do pause squats through 185 or 225. up to 135 i'll even do a 2- or 3-count before coming out of the hole.
just my n=1.
just my n=1.
8379
Pics, Videos, & Links / Re: Chris Hickson 800lb deadlift
« on: December 12, 2011, 11:04:28 pm »
didn't he get hurt?
8380
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2011, 09:02:28 am »
slept like shit friday night, fell asleep in the afternoon instead of going to the gym and when i finally got around to it, place was closed. 
(i was up at my gf's in baltimore all weekend, so was relying on her school's gym). went sunday midday instead. also, my diet sucked this weekend. poor quality food, not enough protein, too many sweets. this is a problem when i go stay with her. need to think about a solution.
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 = none
ACHES/INJURIES = toes
FATIGUE = moderate
- warm up
- sprint 2 x 10y
- DSVJ x 3
ew
- DLRVJ x 10
these sucked, not sure if it was the strange setting or dim light or the fact that my legs felt heavy and dead. got one jump around 31-31.5 and the rest barely 30. ouch.
- DL bounds 2 x 10
- squat MSEM 2 x 3 x 315
standard, very good depth (stupid gym had mirrors everywhere so i was staring right at myself)
- lat pull downs 10 x 60,60,75
- stretch
also slept like garbage last night and had to get to work at 7:30, so i will try to work out tonight but don't have high hopes for much in the way of good performance. oh well. kind of a lost weekend training-wise.
(i was up at my gf's in baltimore all weekend, so was relying on her school's gym). went sunday midday instead. also, my diet sucked this weekend. poor quality food, not enough protein, too many sweets. this is a problem when i go stay with her. need to think about a solution.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 = none
ACHES/INJURIES = toes
FATIGUE = moderate
- warm up
- sprint 2 x 10y
- DSVJ x 3
ew
- DLRVJ x 10
these sucked, not sure if it was the strange setting or dim light or the fact that my legs felt heavy and dead. got one jump around 31-31.5 and the rest barely 30. ouch.
- DL bounds 2 x 10
- squat MSEM 2 x 3 x 315
standard, very good depth (stupid gym had mirrors everywhere so i was staring right at myself)
- lat pull downs 10 x 60,60,75
- stretch
also slept like garbage last night and had to get to work at 7:30, so i will try to work out tonight but don't have high hopes for much in the way of good performance. oh well. kind of a lost weekend training-wise.
8381
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 12, 2011, 07:36:11 am »
what kind of harness/setup do you use for sled drag?
8382
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 09, 2011, 03:56:46 pm »
Just read this, lol at the counting 60m. 6.5 while counting without spikes isn't good, it's freaking world class fastest man in the world type time. Which might be a good reason to reconsider your method.
+1 i hadn't noticed that before, either. counting in your head while sprinting as a way to time yourself...
8383
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2011, 12:10:32 pm »
thanks vag 
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 = none
ACHES/INJURIES = left toe
FATIGUE = low
- warm up
- sprint x 10y
- DSVJ x 3
- DLRVJ x 18-20
worst jumping in a few weeks. the bright rim was occupied by a couple of dudes who had chosen the area right under it to do power-clean-to-overhead-press-to-burpee-with-hands-on-the-bar. once they finished i switched over there and jumped a bit better -- amazing what difference it makes, i almost wonder if it's lower but the rims are both straight and it's a regulation gym, so who knows. but anyway, mostly kind of bad but still not as bad as a few months ago. progress is a slow process.
- MR half tuck 3 x 15
okay
- squat MSEM 2 x 3 x 145(kg)
used kilo plates because i was on the platform -- the racks were being used. weight was flying, felt light as shit.
- squat 2 x 4 x 125(kg)
same deal
- SS1: db bench 10 x 110
- SS1: db row 10e x 55
- SS1 info: 2 roudns
- pull downs 2 x 10 x 60
- stretch
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 = none
ACHES/INJURIES = left toe
FATIGUE = low
- warm up
- sprint x 10y
- DSVJ x 3
- DLRVJ x 18-20
worst jumping in a few weeks. the bright rim was occupied by a couple of dudes who had chosen the area right under it to do power-clean-to-overhead-press-to-burpee-with-hands-on-the-bar. once they finished i switched over there and jumped a bit better -- amazing what difference it makes, i almost wonder if it's lower but the rims are both straight and it's a regulation gym, so who knows. but anyway, mostly kind of bad but still not as bad as a few months ago. progress is a slow process.
- MR half tuck 3 x 15
okay
- squat MSEM 2 x 3 x 145(kg)
used kilo plates because i was on the platform -- the racks were being used. weight was flying, felt light as shit.
- squat 2 x 4 x 125(kg)
same deal
- SS1: db bench 10 x 110
- SS1: db row 10e x 55
- SS1 info: 2 roudns
- pull downs 2 x 10 x 60
- stretch
8384
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 07, 2011, 12:30:46 pm »
squatdr sighting at 3:15!! 
8385
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.
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.