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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
) 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. 