8536
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 07, 2011, 06:14:12 pm »
front squats for quad development?
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8537
Pics, Videos, & Links / Re: beast
« on: June 07, 2011, 02:30:48 pm »Nah, LeBron just isn't a creative dunker (see Cannon Brown in the dunk contest). So it works only if you like power dunks/very high dunks (I like them by the way).
yeah but if he'd put even a little thought and practice in he could have done anything except javale mcgee's awesome two-basket dunk. you can't practice height, and even more important you can't practice an 18-foot wingspan.
8538
Pics, Videos, & Links / Re: beast
« on: June 07, 2011, 10:23:54 am »
who said it was 55"? point is he clearly had a significant part of his head over the rim. in the middle of a game.
i'll never forgive him for not doing the dunk contest. fuck elbow in rim, lebron looks like he could do armpit in rim.
i'll never forgive him for not doing the dunk contest. fuck elbow in rim, lebron looks like he could do armpit in rim.
8539
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2011, 10:09:48 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
5 x 10-15y @85% == uphill on asphalt
- jumps : 2 step & vert
court in use so subbed DJ 4 x 5 == meh, okay
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
5,5,5,5 == did on asphalt so knees were not happy, kept reps low as a result
- Pogos: 4 x 5 MAX EFFORT
10,5,5,5 == ME, felt not bad for the first time
- REA squat : 4 x 3 (40%)
135,135,135,135 == pretty good
- MSEM squat: 2 x 4 (~90%)
300,300 == strong
- BSS : 3 x 3
- core
ab roll out 3 x 20
- stretch
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
5 x 10-15y @85% == uphill on asphalt
court in use so subbed DJ 4 x 5 == meh, okay
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
5,5,5,5 == did on asphalt so knees were not happy, kept reps low as a result
- Pogos: 4 x 5 MAX EFFORT
10,5,5,5 == ME, felt not bad for the first time
- REA squat : 4 x 3 (40%)
135,135,135,135 == pretty good
- MSEM squat: 2 x 4 (~90%)
300,300 == strong
- BSS : 3 x 3
- core
ab roll out 3 x 20
- stretch
8540
Strength, Power, Reactivity, & Speed Discussion / Re: wide stance vs narrow stance squatting
« on: June 06, 2011, 04:33:34 pm »wide stance is only for people who plan to be soliciting sex in bathrooms in the minneapolis-st. paul airport
How do you know that precise location? Have you... you know...
No, but this guy has...
8541
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: June 06, 2011, 02:32:43 pm »sup?
MAVS 2011 NBA CHAMPIONS
2-1 miami, sup?
a great series is what's up. i'm over hating lebron and the heat, they will absolutely have earned it if they pull this series off. i'd still like dallas to win so dirk and kidd can get theirs before it's too late, though.
8542
Strength, Power, Reactivity, & Speed Discussion / Re: wide stance vs narrow stance squatting
« on: June 06, 2011, 02:29:39 pm »
wide stance is only for people who plan to be soliciting sex in bathrooms in the minneapolis-st. paul airport. if your stance is too narrow there no one can see your coded foot taps. narrow stance, which protects the bunghole rather than inviting penetration by anonymous strangers, is much better suited to building general leg strength.
duh.
duh.
8543
Pics, Videos, & Links / Re: beast
« on: June 06, 2011, 11:16:35 am »
oh god, oh god, oh god, oh god, oh god
8544
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 06, 2011, 11:10:50 am »
I hate that shit, when I feel like I can get 1-2" below peak with ease, over and over but then can't get beyond it. Oh well, just gotta try to do better next time.
8545
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 03, 2011, 03:22:35 pm »
get a shave and a haircut, you fucking hippie.
dunks at 3:45 and 9:00 are extra nice.
dunks at 3:45 and 9:00 are extra nice.
8546
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 03, 2011, 12:34:55 am »
jet lag caught up with me
BW = ???
SORENESS = hamstrings a tiny bit, not really noticeable
ACHES/INJURIES = none
FATIGUE = moderate to high
session 1: volume
- warm up
- sprints : 10-20's
2 x 60%, 4 X 90%
- DLRVJ
x 15-20 == started with some drop steps, then second full run-up was very good considering how tired I was today, probably legit 32, grabbed rim easily. downhill from there, though, most other jumps in the 30.5 range. oh well, still felt pretty good.
- squat 3 x 5
285,285,285
- BSS 3 x 5
skipped because i think these are causing some knee pain, gotta get that figured out
- light calf raise: 4 x 5
185,185,185,185
- core
--chin up x 10+3+3 lol
--dip + 43 x 3, +33 x5,5 lol
--ab wheel roll out 3 x 20
- stretch
upper body is weeeeeak. fml.
BW = ???
SORENESS = hamstrings a tiny bit, not really noticeable
ACHES/INJURIES = none
FATIGUE = moderate to high
session 1: volume
- warm up
- sprints : 10-20's
2 x 60%, 4 X 90%
- DLRVJ
x 15-20 == started with some drop steps, then second full run-up was very good considering how tired I was today, probably legit 32, grabbed rim easily. downhill from there, though, most other jumps in the 30.5 range. oh well, still felt pretty good.
- squat 3 x 5
285,285,285
skipped because i think these are causing some knee pain, gotta get that figured out
- light calf raise: 4 x 5
185,185,185,185
- core
--chin up x 10+3+3 lol
--dip + 43 x 3, +33 x5,5 lol
--ab wheel roll out 3 x 20
- stretch
upper body is weeeeeak. fml.
8547
Introduce Yourself / Re: I like running
« on: June 02, 2011, 11:47:44 am »
As you've already experienced, you can't do everything at once. If you want to work on strength, you have to dedicate some time and effort to it, and that includes recovery time. If you're running twice a day, especially if you're running hard, that might get problematic.
As an example, you could replace 3 days of running with weight training for two months, eat a bunch more protein than you're probably used to, and see how much progress you make on the strength side. Your endurance will suffer a little but you can always get it back, and if you want to progress in one area another will have to suffer for a little while. Then, when August rolls around and it's time to start getting into track shape again, cut the weights back to one or two times a week, heavy-ish but low volume, and add the running days back into the mix.
What weight training, you ask? Hardly matters. You're a beginner so you'll make progress doing nearly anything as long as you keep your form solid (i.e. don't get hurt) and add weight to the bar. For instance:
jump squat or power clean/snatch 3 x 2
squat 3 x 5
bench 3 x 5
chin ups 3 x 5 (add weight once it gets easy)
DL or trap bar DL 1 x 5
core x whatever (leg raises, ab roll outs, etc.)
The main takeaway is: if you want to lift productively and are already training twice a day, you're gonna have to cut back on some part of your training. This will not hurt you, especially in the off-season, and in the long run may make you faster.
As an example, you could replace 3 days of running with weight training for two months, eat a bunch more protein than you're probably used to, and see how much progress you make on the strength side. Your endurance will suffer a little but you can always get it back, and if you want to progress in one area another will have to suffer for a little while. Then, when August rolls around and it's time to start getting into track shape again, cut the weights back to one or two times a week, heavy-ish but low volume, and add the running days back into the mix.
What weight training, you ask? Hardly matters. You're a beginner so you'll make progress doing nearly anything as long as you keep your form solid (i.e. don't get hurt) and add weight to the bar. For instance:
jump squat or power clean/snatch 3 x 2
squat 3 x 5
bench 3 x 5
chin ups 3 x 5 (add weight once it gets easy)
DL or trap bar DL 1 x 5
core x whatever (leg raises, ab roll outs, etc.)
The main takeaway is: if you want to lift productively and are already training twice a day, you're gonna have to cut back on some part of your training. This will not hurt you, especially in the off-season, and in the long run may make you faster.
8548
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 01, 2011, 08:24:13 pm »
Was in San Francisco visiting friends from Thursday-Tuesday. Absolutely amazing. Didn't work out but did get in plenty of catch, hiking and stretching and mostly just relaxing and being around people that I miss a lot and wish I could see more often, but they live 3,000 miles away.
Got back late last night and DC is now basically the Amazon but with less biodiversity. Didn't sleep well and hadn't worked out in days so was planning to just get in the gym, warm up, sprint a bit, jump a bit, do some random other shit, stretch and call it a day. Mission accomplished, plus a pleasant surprise.
BW = 170.2 and lean as fuck, you jokers who said I didn't have abs in those pics a while back should see me now. I got abzzzz, kids.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
shot around, lacrosse balled the buhjesus out of my shoulders and hips
- sprints x 15y
2 x 70%, 2 x 90%
- drop step VJ
a few submax, maybe 10
- DLRVJ
a few submax, maybe 8, but 4 or 5 were 30.5+ with a couple of 31-31.5's and a possible 32. wowthatwasnutswtf.
- pull ups and chin ups x some
- push ups and chest-tap push ups x some
- KB swings 3 x 8 x one of the big ones
- stretch
it's brutal outside. window A/C unit is going in right the fuck now.
Got back late last night and DC is now basically the Amazon but with less biodiversity. Didn't sleep well and hadn't worked out in days so was planning to just get in the gym, warm up, sprint a bit, jump a bit, do some random other shit, stretch and call it a day. Mission accomplished, plus a pleasant surprise.
BW = 170.2 and lean as fuck, you jokers who said I didn't have abs in those pics a while back should see me now. I got abzzzz, kids.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
shot around, lacrosse balled the buhjesus out of my shoulders and hips
- sprints x 15y
2 x 70%, 2 x 90%
- drop step VJ
a few submax, maybe 10
- DLRVJ
a few submax, maybe 8, but 4 or 5 were 30.5+ with a couple of 31-31.5's and a possible 32. wowthatwasnutswtf.
- pull ups and chin ups x some
- push ups and chest-tap push ups x some
- KB swings 3 x 8 x one of the big ones
- stretch
it's brutal outside. window A/C unit is going in right the fuck now.
8549
Strength, Power, Reactivity, & Speed Discussion / Re: super overanalysis and possibly insanely retarded post: timing of arm swing
« on: June 01, 2011, 02:41:19 pm »
some math/physiology dudes at my gym are trying to figure this out as part of a larger project to help measure work done over the course of a workout. they're crosstarded, unfortunately, but otherwise they're both very smart so it should be kind of cool to see what they come up with.
bit of a useless post, this one, but anyway, interesting thread, wot wot, pip pip cheerio, my, what's that over there?!?!
<runs away>
bit of a useless post, this one, but anyway, interesting thread, wot wot, pip pip cheerio, my, what's that over there?!?!
<runs away>
8550
Pics, Videos, & Links / Re: 2011: Elite Mens 60m/100m Sprinting Video's.
« on: June 01, 2011, 02:32:23 pm »
sick. 