8431
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: September 13, 2011, 07:28:24 am »
glad to see you're back putting in work. 
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
8432
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 12, 2011, 09:17:14 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 = a tiny bit in upper legs
ACHES/INJURIES = right big toe
FATIGUE = low to moderate
- warm up
- SMR x 50-60 minutes
- handstand practice x a bit
basically wanted to roll the ever-loving shit out of my legs. mission accomplished.
8433
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 12, 2011, 11:46:29 am »
i just realized that two days ago was the two-year anniversary of this log.
downside: i'm still far from achieving my goal
upside: i'm still dedicated and i'm still working
work. work. work. work. work. work.
i will fucking get there.
downside: i'm still far from achieving my goal
upside: i'm still dedicated and i'm still working
work. work. work. work. work. work.
i will fucking get there.
8434
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 11, 2011, 07:52:20 pm »
empty gym. holler.
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 = 170.0
SORENESS = none
ACHES/INJURIES = left hip
FATIGUE = moderate, didn't get to sleep until really late last night because of the michigan-notre dame game
- warm up
just shot around, some ME layups
- DSVJ x 6-8
getting up pretty well, decided to go for DLRVJ
- DLRVJ x 12-15
out of absolutely nowhere, was jumping very well. several easily at 32, one at 32.5, one possible 33. but i've never had that much consistency at that height. so call it a volume PR if nothing else.
- squat 3 x 5 x 275
much better
- BSS 2 x 10e x 120
hip was feeling wonky and the gym was closing
- stretch
sweet.
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 = 170.0
SORENESS = none
ACHES/INJURIES = left hip
FATIGUE = moderate, didn't get to sleep until really late last night because of the michigan-notre dame game
- warm up
just shot around, some ME layups
- DSVJ x 6-8
getting up pretty well, decided to go for DLRVJ
- DLRVJ x 12-15
out of absolutely nowhere, was jumping very well. several easily at 32, one at 32.5, one possible 33. but i've never had that much consistency at that height. so call it a volume PR if nothing else.
- squat 3 x 5 x 275
much better
hip was feeling wonky and the gym was closing
- stretch
sweet.
8435
ADARQ & LanceSTS - Q&A / Re: LBSS plan - pls critique
« on: September 11, 2011, 07:22:41 pm »Looks pretty good to me, youre just going to have monitor performance closely on some of those days after 3 or 4 jump training exercises, if you handle it fine then its great, some dont though. Worst case scenario you drop an exercise or two and focus more intensely on the 2 you have left.
thanks lance. will incorporate an AREG element: if i'm bouncing all over the place, keep going. if not, pare back. make sense?
8436
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2011, 09:38:48 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 = quads a little bit
ACHES/INJURIES = none, everything pretty much okay
FATIGUE = low but felt like shit in the early part of the day, bad headache
- warm up
- DSVJ x 6-7
slipped a good foot on the first plant, that was it
- ME sprints 4 x 10-15y
- played 21, scored 14 but know these two things: i suck at basketball and the other two guys were 2" and 4" taller than me. made at least 6 free three pointers in a row at one point
- OHP x 5,5,F
85 (bad at counting, should have been 75)
85
95 x 10
- chin up x 8,8,10
- stretch
8437
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2011, 09:32:21 pm »How's your standing vertical? I wonder why you're not jumping higher even though we have similar body structure & weight and you have a stronger squat also. Has your previous RVJ max been higher after a power/speed cycle?
standing vertical is in the 27-28" range, i would guess. don't know why my jump sucks so much, especially as i'm generally pretty coordinated and not bad at sports. not especially reactive, obviously. for some reason i have a hard time coordinating a powerful jump. often a very "soft" or slow run-up is at least partially the culprit. i don't do very well transforming horizontal movement into vertical movement.
8438
ADARQ & LanceSTS - Q&A / LBSS plan - pls critique
« on: September 09, 2011, 03:03:26 pm »
cross-posted from my log.
okay, reached intermediate goal of 2x/bw squat in mid-august and then was out of commission for three weeks. spent a week playing tennis, swimming and bike riding, then a week either in a plane or working my balls off in mozambique, with a few random-ish workouts thrown in, then most of a week recovering from the trip. now, having spent two months adding 25 pounds (should have been 30, god damn it) to my squat without putting on any weight, but also not putting any noticeable inches on my vert, it's time to focus on turning that new strength into better jumps.
so. here is my new plan. big h/t to adarq and arowe, this borrows pretty heavily from the plan that arowe used with a lot of success.
also, my diet has sucked the past few weeks but because i am blessed with awesome staying-lean genes, i've not gained an appreciable amount of weight or fat. going forward, i will focus a lot more heavily on meeting my protein quota, getting enough vegetables and staying away from refined sugars. in part because i'm so lean and generally like the way i look, i have a hard time being any more anal than that.
comments welcome from anybody who feels like it (well, unless adarq and lance really don't want other people commenting in here). the link to the post in my log is here: http://www.adarq.org/forum/progress-journals-experimental-routines/no-bounce-need-bounce/msg60756/#msg60756.
relevant recent maxes:
squat: 345
DLRVJ: 32-32.5"
workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
(- if feeling explosive, DLRVJ)
- depth jump 3 x 5
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- OHP x 5,5,F
- chin up x 8,8,F
- core
- stretch
workout 2: power
- warm up
- sprints x 3-5
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- ankle hops 2 x 20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 3,3,F
- chin up x 8,8,F
- core
- stretch
workout 3: power
- warm up
- sprints x 3-5
- speed line hops 3 x 10s/e
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 5,3,1(F)
- chin up x 8,8,F
- core
- stretch
workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ submax x 5-10
- DLRVJ x until tired
- dips + # x 8,8,F
- DB row x 8,8,F/e
- core
- stretch
ad hoc off days
- foam roll
- light conditioning (tempo sprints OR long walks OR messing about in the gym, e.g. TGUs, handstand practice, farmers' walks, etc.)
- stretch
okay, reached intermediate goal of 2x/bw squat in mid-august and then was out of commission for three weeks. spent a week playing tennis, swimming and bike riding, then a week either in a plane or working my balls off in mozambique, with a few random-ish workouts thrown in, then most of a week recovering from the trip. now, having spent two months adding 25 pounds (should have been 30, god damn it) to my squat without putting on any weight, but also not putting any noticeable inches on my vert, it's time to focus on turning that new strength into better jumps.
so. here is my new plan. big h/t to adarq and arowe, this borrows pretty heavily from the plan that arowe used with a lot of success.
also, my diet has sucked the past few weeks but because i am blessed with awesome staying-lean genes, i've not gained an appreciable amount of weight or fat. going forward, i will focus a lot more heavily on meeting my protein quota, getting enough vegetables and staying away from refined sugars. in part because i'm so lean and generally like the way i look, i have a hard time being any more anal than that.
comments welcome from anybody who feels like it (well, unless adarq and lance really don't want other people commenting in here). the link to the post in my log is here: http://www.adarq.org/forum/progress-journals-experimental-routines/no-bounce-need-bounce/msg60756/#msg60756.
relevant recent maxes:
squat: 345
DLRVJ: 32-32.5"
workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
(- if feeling explosive, DLRVJ)
- depth jump 3 x 5
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- OHP x 5,5,F
- chin up x 8,8,F
- core
- stretch
workout 2: power
- warm up
- sprints x 3-5
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- ankle hops 2 x 20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 3,3,F
- chin up x 8,8,F
- core
- stretch
workout 3: power
- warm up
- sprints x 3-5
- speed line hops 3 x 10s/e
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 5,3,1(F)
- chin up x 8,8,F
- core
- stretch
workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ submax x 5-10
- DLRVJ x until tired
- dips + # x 8,8,F
- DB row x 8,8,F/e
- core
- stretch
ad hoc off days
- foam roll
- light conditioning (tempo sprints OR long walks OR messing about in the gym, e.g. TGUs, handstand practice, farmers' walks, etc.)
- stretch
8439
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2011, 02:42:19 pm »
okay, reached intermediate goal of 2x/bw squat in mid-august and then was out of commission for three weeks. spent a week playing tennis, swimming and bike riding, then a week either in a plane or working my balls off in mozambique, with a few random-ish workouts thrown in, then most of a week recovering from the trip. now, having spent two months adding 25 pounds (should have been 30, god damn it) to my squat without putting on any weight, but also not putting any noticeable inches on my vert, it's time to focus on turning that new strength into better jumps.
so. here is my new plan. i posted a version of it on page 74 but have revised it somewhat. big h/t to adarq and arowe, this borrows pretty heavily from the plan that arowe used with a lot of success.
also, my diet has sucked the past few weeks but because i am blessed with awesome staying-lean genes, i've not gained an appreciable amount of weight or fat. going forward, i will focus a lot more heavily on meeting my protein quota, getting enough vegetables and staying away from refined sugars. in part because i'm so lean and generally like the way i look, i have a hard time being any more anal than that.
comments welcome from anybody who feels like it. i'm also posting this in a new thread.
relevant recent maxes:
squat: 345
DLRVJ: 32-32.5"
workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
(- if feeling explosive, DLRVJ)
- depth jump 3 x 5
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- OHP x 5,5,F
- chin up x 8,8,F
- core
- stretch
workout 2: power
- warm up
- sprints x 3-5
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- ankle hops 2 x 20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 3,3,F
- chin up x 8,8,F
- core
- stretch
workout 3: power
- warm up
- sprints x 3-5
- speed line hops 3 x 10s/e
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 5,3,1(F)
- chin up x 8,8,F
- core
- stretch
workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ submax x 5-10
- DLRVJ x until tired
- dips + # x 8,8,F
- DB row x 8,8,F/e
- core
- stretch
ad hoc off days
- foam roll
- light conditioning (tempo sprints OR long walks OR messing about in the gym, e.g. TGUs, handstand practice, farmers' walks, etc.)
- stretch
so. here is my new plan. i posted a version of it on page 74 but have revised it somewhat. big h/t to adarq and arowe, this borrows pretty heavily from the plan that arowe used with a lot of success.
also, my diet has sucked the past few weeks but because i am blessed with awesome staying-lean genes, i've not gained an appreciable amount of weight or fat. going forward, i will focus a lot more heavily on meeting my protein quota, getting enough vegetables and staying away from refined sugars. in part because i'm so lean and generally like the way i look, i have a hard time being any more anal than that.
comments welcome from anybody who feels like it. i'm also posting this in a new thread.
relevant recent maxes:
squat: 345
DLRVJ: 32-32.5"
workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
(- if feeling explosive, DLRVJ)
- depth jump 3 x 5
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- OHP x 5,5,F
- chin up x 8,8,F
- core
- stretch
workout 2: power
- warm up
- sprints x 3-5
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- ankle hops 2 x 20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 3,3,F
- chin up x 8,8,F
- core
- stretch
workout 3: power
- warm up
- sprints x 3-5
- speed line hops 3 x 10s/e
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 5,3,1(F)
- chin up x 8,8,F
- core
- stretch
workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ submax x 5-10
- DLRVJ x until tired
- dips + # x 8,8,F
- DB row x 8,8,F/e
- core
- stretch
ad hoc off days
- foam roll
- light conditioning (tempo sprints OR long walks OR messing about in the gym, e.g. TGUs, handstand practice, farmers' walks, etc.)
- stretch
8440
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 07, 2011, 09:45:38 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 = hamstrings, traps a bit
ACHES/INJURIES = right toe, hands (wtf?)
FATIGUE = low to moderate
- warm up
took my sweet time
- sprints
- jumps
gym was full, it is pouring rain, and they would have been the ugliest and slowest sprints and jumps in months, which is saying something
- MR half tuck 4 x 15
sluggggggish, legs felt dead throughout workout
- snatch drills x 5-6
- squat 3 x 5 x 275
way harder than it should have been, still not hard -- surprise! two weeks without squatting detrains the squat a bit
- chin ups 2 x 5, pull ups x 5
- stretch
no energy, whole body felt kind of dead, legs especially. weird because i've gotten a lot of sleep the past two nights. even woke up before my alarm this morning. chalk it up to sprinting hard for the first time in who knows how long, plus two weeks of make-do workouts or none at all, plus two 17-18-hour flights within a week. better luck next time.
8441
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 07, 2011, 06:28:15 pm »
good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.
http://www.ncbi.nlm.nih.gov/pubmed/1474076
http://www.ncbi.nlm.nih.gov/pubmed/1474076
Quote
J Appl Physiol. 1992 Nov;73(5):1986-95.
Evaluation of protein requirements for trained strength athletes.
Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP.
Source
Department of Pediatrics, McMaster University, Hamilton, Ontario, Canada.
Abstract
Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1-13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.
8442
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 10:39:21 pm »^32-34" max if the rim im using is still 10ft.
go fuck yourself.
8443
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 05:10:08 pm »
so like one of my jumps, in other words, but less unathletic. no pressure to get a vid but it would be cool to see. how high do you think you're getting on those? ~32"?
8444
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 02:58:52 pm »
this is insane:
Quote
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.
8445
Nutrition & Supplementation / Re: Any Help Would Be Great
« on: September 06, 2011, 12:08:37 pm »Post a picture. I want to see how 30% bf looks like on a 75 kg, 6' guy.
like this?
