8446
Pics, Videos, & Links / Re: beast
« on: August 01, 2011, 10:15:52 am »
gah, fuck that kid, life is so unfair.
why, yes, yes i would.
why, yes, yes i would.
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8447
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 01, 2011, 10:13:54 am »
jesus christ, you go so low on the countermovement! 
8448
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: August 01, 2011, 10:11:53 am »
Peaks and valleys.valley
hate the valleys but what are you gonna do? keep putting in work. then,
then, more valleys.
stupid age, i wish i were 18 again and i'm only 24.
8449
MUSiC anD SHeeT! / Re: "friday" five times slower
« on: August 01, 2011, 10:05:47 am »not funny or entertaining.
so?
o, y did u link it? curious
completely mesmerizing and would even be oddly beautiful if you got rid of her incredibly grating voice.
that's why. not entertaining, not funny, but it mesmerized me.
8450
Basketball / Re: Why does my layup look like crap...
« on: August 01, 2011, 10:04:21 am »
lots of people on here are better qualified than i am to offer advice, so all i'll say is, why are you taking all your layups with the same leg/arm combination? shouldn't the ones from the left be off the right leg and with the left hand? even i can make layups off both feet and with both hands and i suck at basketball.
8452
MUSiC anD SHeeT! / "friday" five times slower
« on: July 29, 2011, 04:24:16 pm »
completely mesmerizing and would even be oddly beautiful if you got rid of her incredibly grating voice.
<a href="http://www.youtube.com/watch?v=U1M5Q3onsX4" target="_blank">http://www.youtube.com/watch?v=U1M5Q3onsX4</a>
8453
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 29, 2011, 04:22:16 pm »
i kinda feel bad for the kid. what kind of fucked up stuff must be going on up there for him to do that?
plus, who jacks off on their knees? fucking weirdo.
plus, who jacks off on their knees? fucking weirdo.
8454
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 29, 2011, 11:20:56 am »
and now, some commentary:
my one ultimate tournament of the summer is this weekend (http://wildwoodultimate.com/), so i decided to take it easy on the squats today. it's a very, very low-pressure tournament but i still want to be relatively fresh. really looking forward to it even though i'm not in great shape cardio-wise.
i'll be on the beach all weekend running around, so no real workout until next week. my plan, pending how wrecked i am after the tournament, is just to start over with week 2 of smolov. 4 x 9 x 240 wasn't that hard, so i think i should be okay. schedule for the next few weeks ends up being:
beach will include lots of low-intensity exercise and probably some ME jumping and light plyos. will reevaluate whether to continue smolov based on how well my 1RM test goes, as well as how well i'm jumping throughout. so far it hasn't killed my jumping as much as i feared, so that's good, but i'm still at the easy end. i'll be shooting for a 345 squat, which would put me just over 2xbw.
rest days may include light exercise like tennis or interval sprints, upper will be sprinkled throughout as it has been.
now that i'm finished prognosticating and planning, i will commence furiously knocking on wood and throwing salt over my left shoulder.
my one ultimate tournament of the summer is this weekend (http://wildwoodultimate.com/), so i decided to take it easy on the squats today. it's a very, very low-pressure tournament but i still want to be relatively fresh. really looking forward to it even though i'm not in great shape cardio-wise.
i'll be on the beach all weekend running around, so no real workout until next week. my plan, pending how wrecked i am after the tournament, is just to start over with week 2 of smolov. 4 x 9 x 240 wasn't that hard, so i think i should be okay. schedule for the next few weeks ends up being:
Quote
july 31------------------------------------------ aug 6
tournament, rest, 4 x 9, rest, 5 x 7, rest, 7 x 5
aug 7 ------------------------------------------ aug 13
10 x 3, rest, 4 x 9, rest, 5 x 7, rest, 7 x 5
aug 14 ------------------------------------------ aug 20
10 x 3, rest, 2 x 2, rest, rest, TEST, leave for beach
aug 21 ------------------------------------------ aug 27
beach, beach, beach, beach, beach, beach, beach
beach will include lots of low-intensity exercise and probably some ME jumping and light plyos. will reevaluate whether to continue smolov based on how well my 1RM test goes, as well as how well i'm jumping throughout. so far it hasn't killed my jumping as much as i feared, so that's good, but i'm still at the easy end. i'll be shooting for a 345 squat, which would put me just over 2xbw.
rest days may include light exercise like tennis or interval sprints, upper will be sprinkled throughout as it has been.
now that i'm finished prognosticating and planning, i will commence furiously knocking on wood and throwing salt over my left shoulder.
8455
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 29, 2011, 11:14:52 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 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 = left toe bugging
FATIGUE = low to moderate
- warm up
- sprints x 10y
2 @ 60%
2 @ 90-95% == felt pretty fast
- DSVJ x 5-6
- DLRVJ x ~14-15
grabbed rim (weakly) on a bunch, strained my forearm on one because i was surprised and held on too long, lol. approaches felt pretty good, wasn't getting all that high (~31-31.5) but that's okay given that i did pretty high volume squats two days ago.
- ME pogos 3 x 5
getting a little better at these
- squat 2 x 3
275,275 == felt heavier than it should, weird
- stretch x 30 minutes
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 = left toe bugging
FATIGUE = low to moderate
- warm up
- sprints x 10y
2 @ 60%
2 @ 90-95% == felt pretty fast
- DSVJ x 5-6
- DLRVJ x ~14-15
grabbed rim (weakly) on a bunch, strained my forearm on one because i was surprised and held on too long, lol. approaches felt pretty good, wasn't getting all that high (~31-31.5) but that's okay given that i did pretty high volume squats two days ago.
- ME pogos 3 x 5
getting a little better at these
- squat 2 x 3
275,275 == felt heavier than it should, weird
- stretch x 30 minutes
8456
Strength, Power, Reactivity, & Speed Discussion / Re: Broad Jump Technique
« on: July 29, 2011, 10:41:15 am »Any tips or cues you can provide?
Ex: How far away should my feet be apart. How high should I jump?
I know this is probably basic but I feel like I'm doing something wrong. I just tested my vert at 37 inches but I was only able to broad jump 9 ft 4 in. I feel like I have the explosive power to atleast be getting 9 ft. 10 in. or even 10 ft.
get a video? your CMJ is a ton higher than mine (like 9-10" higher) but i can broad jump a bit over 9 feet, so yeah, it's possible you're doing something wrong. pretty hard to say what that might be without seeing it, though.
8457
Strength, Power, Reactivity, & Speed Discussion / Re: German Volume Training
« on: July 28, 2011, 04:28:16 pm »Anyone ever done anything like this? Im thinking about trying it for a few weeks just to see what happens.
I understand its designed for gaining size and such and won't benefit max strength/athletic ability massively although with a bit of extra muscle from a few week block of this will make it easier to gain max strength later?
And how good is it for adding size?
(im talking about the 10x10)
10x10 is a lot of volume. if you can grow and add strength on 3x5 -- and the fact that you're asking this suggests that you can -- why not do 3x5 or 3x8 or 3x10?
8458
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 28, 2011, 04:24:36 pm »
nice job vag. you seem to have crossed a plateau.
8459
Article & Video Discussion / Re: BoingVert - It's a SECRET SOCIETY - Boing Vert - How to jump like T-dub
« on: July 28, 2011, 10:39:32 am »Yeah I changed to my real name.
It is an effective exercise but since I was maxing out I compromised form except for the third repetition. Yeah I used to sometimes put my feet on 10lb plates to get that extra achilles tendon involved, so wearing jumpsoles would be good. I usually just do these standing now, excpet I haven't done much lifting this summer since I've been doing bounding + sofa and vert been skyrocketing so doesn't matter. But today I did them again and I like them because I can target the vastus lateralis very well but can't in lunges or anything else as much. You can also rotate the bar as you lift it up, it's tremendous.
Another great variation is once I lift the weight up, I drop it down as fast as possible witout letting it hit the floor (pretty much my feet temporarily leave the floor while hips drop) and this rips up everything quite well, then jump back up. Can do that with lunges, squats, anything as long as the load is moderate and you don't kill yourself.
In all honesty though, that the running vertical jump lift is just a nitpicky way to train slightly more specifically. You'll get similar results in squats except glute/ham activation better with this
you are an amazing dude.
8460
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 27, 2011, 05:54:53 pm »
do you ever do jumps first? might be interesting to see how high you can get if you do them before you squat.