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Messages - LoopieMclooperson

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856
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 12, 2011, 01:07:29 am »
1/11/11 Tues
BW= 182.2
Eat big and clean. Hit the b-ball court for two hours of play. still getting fingers to rim for running 30" flat, But with no spring and jello legs so I feel good. 18 year old guys that play 5-6 times a week make me feel old.  :(

I updated plan is to play b-ball on tuesdays every time I can. Hit legs ratio technique (strength:msem = 2:1).
Ditch the MWF set days and make progress every w/o with 48 hours rest or so in between leg days.  Make actual progress on upperbody lifts and gain general fitness. I know that I need to hit sprints also. My kids, my vagina and the snow are my current excuses.





857
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 11, 2011, 12:05:24 am »
Quote from: adarqui on January 08, 2011, 07:31:09 pm
how long was basketball? got to eat real big the day before important strength training.. so if you didn't do that, in combination with basketball, ya, definitely will feel weak.

peace man!

2.5 hours of basketball after not playing for a year took alot out of me. I also eat non-clean the day before to boot.
Eating big the day before heavy weight is someting I have not been doing. I have been eating clean during the week and losening up on the weekend depending on whats happening.

I plan on playing more basketball to get into better sports shape.


1/10/11 Mon BW=182.2

jump rope 5 min

on box jumps 24"
3 x 8

depth jumps 24" to 24"
4 x 6

bench press
5 x 185
5 x 205
6 x 205
2 x 5 x 205

pull up BW
8,6,6

Dips BW
4 x 15

hang clean and press 95#
3 x 8

seated cable row 120#
3 x 8

treadmill 15min
5.0 incline 3.5mph

858
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 08, 2011, 12:33:05 am »
1/7/11 Fri

BW= 182.2
strength level= weak

warm up

pogo hops
3 x 8

on box jumps 24"
2 x 8

depth jumps 24" to 24"
3 x 6

jump squats #75
3 x 5

squats
3 x 185
5 x 225
3 x 3 x 235
20 x 135

ham curl 105#
3 x 10

seated toe raiser 45#
4 x 10

bombed this workout. squats felt very heavy, I could only hit tripples with good form.
I think the basketball and the MSEM back to back wiped me out.

859
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 06, 2011, 12:37:46 am »
Quote from: adarqui on January 05, 2011, 05:25:38 am
cool man

i feel much better on coffee+protein shake than an energy drink.. energy drinks make me woozy sometimes but really amp'd, the feeling wouldn't be good for sports imo.. but for sports, i feel great on just instant coffee (1-2 teaspoons) + a milk/protein drink.

good job on those jumps with the fatigue!

pc

Thanks for the tips and encouragement. no more rockstar, I can't handle my caffine.

1/5/11 Wed
BW=180.2

upperbody with cardio.

bench press
5 x 135
5 x 185
5 x 195
2 x 5 x 205
18 x 135

seated cable row 120#
4 x 10

pull ups BW
3 x 6

dips BW
4 x 15

ab and core work throughout

treadmill 20 mins
4.5 inlcine 4.5mph


860
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 05, 2011, 02:00:00 am »
1/4/11 Tues

Played b-ball about 2.5 hours. 1st time in over a year. I love and miss sports. Still feeling the MEBM even with the light weight. drank a rockstar on the way out, which was a bad idea. I really feel the caffine. even with the fatique got some easy 30" jumps. ( finger tips level with rim )
I would probably feel the STIM from monday if I played on wednesday, but not an option. oh well.
Couple more pounds off, better condtioning and some more weight on my back and I am going to hit some PR's in the next two months. good shit.

861
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 03, 2011, 11:17:23 pm »
1/3/11 Mon

BW=181.2

pogo hops
3 x 8

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
3 x 135
3 x 185
2 x 225
8 x 245 MSEM
6 X 245 MSEM
20 X 135 MEBM

Felt great after workout. ran last couple of nights on treadmill, starting to get cardio back.
Plan to play some pick-up ball tomorrow night and get some ME jumps and see were my progress is.

862
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: January 02, 2011, 02:08:19 am »
grave digging......

38.5/70*100= 55.0

too bad long torso doesn't = big ups :ibjumping:


863
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 02, 2011, 01:47:15 am »
1/1/11 Sat

treadmill 30min
5.0 incline 4.5mph

bench press
6 x 135
3 x 5 x 205
 
pull ups BW
10,10,8

inverted rows BW
3 x 10

dips BW
3 x 20

hang clean and press 95#
3 x 8

864
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 31, 2010, 06:14:56 pm »
12/31/10 Fri

BW=180.2 almost back in the 170's

dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way! :ibsquatting:

865
Pics, Videos, & Links / Re: Dunks from today, rim 9'11 (3.02m)
« on: December 30, 2010, 08:21:01 pm »
smooth dunks man. very fluid.

I like your extension. makes me want to go foam roll my lats.

+1 on the high socks.

866
Performance Training Blog / Re: Max Effort Beast Mode (MEBM)
« on: December 29, 2010, 09:01:16 pm »
Damn son, that is beast!

+ the rusted squat rack in the backyard= beast

I feel like a pussy for lifting in a gym and not busting out another 20 reps after my workout. Thanks :headbang:

867
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 27, 2010, 11:13:11 pm »
12/27/10 Mon

trashed after holiday, feel weak and fat (like a lady).
heres the workout:

dynamic warm up

jump rope 5 min

on box jumps 24"
2 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
5 x 135
5 x 185
2 x 225
5 x 235
3 x 3 x 235

ham curl 105#
4 x 10

seated toe raiser 45#
4 x 12

reverse hyper BW +10
4 x 12

ab and core circuit

treadmill 20 min
4.7 mph 3.0 incline

static stretching and out

868
Pics, Videos, & Links / Re: power clean video snapshot
« on: December 24, 2010, 01:28:11 pm »
that guy ripped off my clean platform. I of course set mine up in the middle of the street at night while wearing all black for max training effect!

869
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 24, 2010, 01:25:06 pm »
Quote from: adarqui on December 24, 2010, 06:06:05 am
ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?


870
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 24, 2010, 12:43:53 am »
12/23/10 Thur

Lack of sleep going into this workout about 9 hours sleep total last two nights.

dynamic warm up

pogo hops
3 x 5

on box jumps 24"
3 x 6

depth drops 24"
3 x 6

Squats
5 x 135
5 x 185
2 x 225
2 x 245
1 x 265
295 unrack hold 10 seconds
missed 275 (no focus)
feels good to get heavy weight on my back even if I can't lift it.

Power cleans to ease frustration of missed PR tie on squats.
3 x 135
3 x 145
1 x 155
1 x 165 new PR

Bench press
5 x 135
5 x 185
2 x 5 x 205

cable row 100#
4 x 10

+ ab and core punishment.

still need more cardio. I'm out of shape and can really feel it on multiple reps in weight room. bright side I'm down about 3 pounds in the past 3 weeks.

ready to move into some MSEM sets in the coming workouts. any ideas on best way to implement?

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