8461
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 20, 2012, 10:38:13 pm »
february 7th was a month and a half ago, breh.
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8462
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 20, 2012, 08:06:50 pm »
BW = 172 (lightest in a while)
SORENESS = quads but very mild
ACHES/INJURIES = massive trigger point in right calf for much of the day but i worked the shit out of it and seems to be okay
FATIGUE = moderate to high
- warm up
three games of knockout, got my ass beat
- squat 8 x 265,265,265 || 3 x 285 || 2 x 280,280 || 1 x 315
so it turns out that after waking up at 4:45 and working from 5 AM to 5 PM, i can't count. progression should have been 245,265,280,315. but i did it heavier so i ain't even mad.
- bench 2 x 3 x 175, 11 x 175
with spotter (not touching the bar but psychologically it helps)
- pull ups 4 x 5 +20
- walk home
- stretch
so fucking beat. i was sleepy throughout most of the workout but only during rest periods. all sets of squat were excellent, good speed and very solid form. no jumps but that's okay on the third day in a row of squats. got some props on my squats today, too. all in all, a great workout. now it's time to eat and sleep like the dead.
SORENESS = quads but very mild
ACHES/INJURIES = massive trigger point in right calf for much of the day but i worked the shit out of it and seems to be okay
FATIGUE = moderate to high
- warm up
three games of knockout, got my ass beat
- squat 8 x 265,265,265 || 3 x 285 || 2 x 280,280 || 1 x 315
so it turns out that after waking up at 4:45 and working from 5 AM to 5 PM, i can't count. progression should have been 245,265,280,315. but i did it heavier so i ain't even mad.
- bench 2 x 3 x 175, 11 x 175
with spotter (not touching the bar but psychologically it helps)
- pull ups 4 x 5 +20
- walk home
- stretch
so fucking beat. i was sleepy throughout most of the workout but only during rest periods. all sets of squat were excellent, good speed and very solid form. no jumps but that's okay on the third day in a row of squats. got some props on my squats today, too. all in all, a great workout. now it's time to eat and sleep like the dead.
8463
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 20, 2012, 02:27:27 pm »
no no no no, i meant more of THESE
8465
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 20, 2012, 07:25:41 am »This is impressive as hell. I don't know any guys 150 or below who are anywhere near your lifts. Good work.
+1
now, more milkshakes.
8466
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 19, 2012, 09:05:29 pm »
BW = ???
SORENESS = upper hamstrings, quads
ACHES/INJURIES = left knee but very mild, right calf kind of tight
FATIGUE = low to moderate
- warm up
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
- hanging leg raise 3 x 10
- stretch
tomorrow is gonna bloooow. i have to get to work by 5:45 or so to get something ready for people in almaty. will try to at least either get out early or take a nap in the afternoon. so inadequate rest is pre-ordained. still will try to do the last intro microcycle squat workout.
SORENESS = upper hamstrings, quads
ACHES/INJURIES = left knee but very mild, right calf kind of tight
FATIGUE = low to moderate
- warm up
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
- hanging leg raise 3 x 10
- stretch
tomorrow is gonna bloooow. i have to get to work by 5:45 or so to get something ready for people in almaty. will try to at least either get out early or take a nap in the afternoon. so inadequate rest is pre-ordained. still will try to do the last intro microcycle squat workout.
8467
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 18, 2012, 11:39:31 pm »
read: http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html.
you might not be taking good enough care of your body -- inadequate nutrition, inadequate warm up, not enough soft tissue work, poor form, something else -- but you're probably not overtrained.
you might not be taking good enough care of your body -- inadequate nutrition, inadequate warm up, not enough soft tissue work, poor form, something else -- but you're probably not overtrained.
8469
Strength, Power, Reactivity, & Speed Discussion / Re: Jumpsole almost Complete. Time to deload? Change things up?
« on: March 18, 2012, 10:41:08 pm »
VAG + LBSS = CHAMPIONS
8470
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 18, 2012, 10:38:57 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low
- warm up
- ME broad jumps x 2
- MR half tuck x 21,20,20
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
- bench 5 x 165,165 || 10 x 165
no spotter, had one or two more for sure
- pull up 4 x 5 +15
- decline situp 3 x 10 + 45
- stretch
basketball game going on on the court, so no jumping. gonna work every day this week, per the smolov intro microcycle, then i'll be on vacation for a week. no planned workouts for the trip although i might play some basketball and i'll be doing some hiking. when i get back i'll probably do the intro microcycle again and get into things properly. likely pakistan/afghanistan trip will change my schedule around but there's no point planning for it now because i don't know the timing yet.
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low
- warm up
- ME broad jumps x 2
- MR half tuck x 21,20,20
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
- bench 5 x 165,165 || 10 x 165
no spotter, had one or two more for sure
- pull up 4 x 5 +15
- decline situp 3 x 10 + 45
- stretch
basketball game going on on the court, so no jumping. gonna work every day this week, per the smolov intro microcycle, then i'll be on vacation for a week. no planned workouts for the trip although i might play some basketball and i'll be doing some hiking. when i get back i'll probably do the intro microcycle again and get into things properly. likely pakistan/afghanistan trip will change my schedule around but there's no point planning for it now because i don't know the timing yet.
8471
Injury, Prehab, & Rehab talk for the brittlebros / Re: Anyone had this ?
« on: March 16, 2012, 10:05:43 am »
i see...a time lapse close up photography of the moon, during an eclipse, on a partly cloudy night.
8472
Strength, Power, Reactivity, & Speed Discussion / Re: Jumpsole almost Complete. Time to deload? Change things up?
« on: March 15, 2012, 11:52:21 pm »
i still don't get it. i thought what vag thought, that he'd gone to 85% of parallel depth. seemed kind of odd.
so what was it?
1. 85% of parallel depth
2. 385 was 85% of his one-rep max (in which case, how does he know?)
3. other
so what was it?
1. 85% of parallel depth
2. 385 was 85% of his one-rep max (in which case, how does he know?)
3. other
8473
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 15, 2012, 10:36:05 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low
- warm up
- DSVJ x 4-5
very good
- DLRVJ x 7-8
got a couple tennis ball dunks and a great jump without, 33.5. then a dude came over and started talking to me and by the time he was done i could not coordinate worth shit. it was ugly. stopped. i'm too nice.
- jump rope x a bit
- MR half tuck x 25,20,20
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
fast, easy
- bench 5 x 155 || 3 x 165 || 10 x 175
last rep ugly but got it, rest good
- pull up 4 x 5 +10
- ab roll out 3 x 10 x 185
boring, need to do something harder for core
- stretch
great workout, feel awesome.
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low
- warm up
- DSVJ x 4-5
very good
- DLRVJ x 7-8
got a couple tennis ball dunks and a great jump without, 33.5. then a dude came over and started talking to me and by the time he was done i could not coordinate worth shit. it was ugly. stopped. i'm too nice.
- jump rope x a bit
- MR half tuck x 25,20,20
- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280
fast, easy
- bench 5 x 155 || 3 x 165 || 10 x 175
last rep ugly but got it, rest good
- pull up 4 x 5 +10
- ab roll out 3 x 10 x 185
boring, need to do something harder for core
- stretch
great workout, feel awesome.
8474
400m Sprinting or Shorter / Re: Marvin Bracy -High School National Record 6.08 55 Meters
« on: March 15, 2012, 02:42:38 pm »
fast. the screen cap before you click play is tight.
