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Messages - LoopieMclooperson

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856
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: January 15, 2011, 05:13:29 pm »
I thought the same as LBSS.
you were getting up on the 10' vid tho. 37.5 seems more like it.
Hope to see more vids when you are back 100%! :ibjumping:

857
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 15, 2011, 04:59:55 pm »
CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming

DAILY PHYSICAL & MENTAL STATE
1/13/11 generally good. well rested
1/15/11 well rested. kink in the neck
1/17/11 good. a bit unfocused

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.

SORENESS
1/13/11 near none
1/15/11 back/arms/neck
1/17/11 minor overall

ACHES/INJURIES
1/13/11 none
1/15/11 neck
1/17/11 none

FATIGUE
1/13/11 low
1/15/11 moderate
1/17/11 lowerish

SLEEP SCHEDULE THE PREVIOUS NIGHT
1/13/11 8 hours
1/15/11 10 hours
1/17/11 9.5 hours

STRETCHING
1/13/11 dynamic pre. static post
1/15/11 static post
1/17/11 dynamic pre. static post

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

SQUATTING
1/13/11 185 x 4, 235 x 5, (2) 235 x 4, 135 x20
1/17/11 jump squats 80# 3 x 5. 185 x 5, 225 x 2. MSEM 8 x 245. MSEM 6 x 245 -PR

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
 
REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph

AB/CORE
1/15/11 Core circuit



858
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 15, 2011, 04:40:47 pm »
Quote from: adarqui on January 14, 2011, 05:11:15 am
hey man check to see how i do it in my journal.. copy and paste the pre-formatted template from that blog article, it's in a little section by itself.. because what you're going to wantto do is put the date and then the squat etc, UNDER the headline.. so it becomes a list.

check my journal out bout to post my stuff from today, you'll get the idea better now that i have 3 days done.

pc


Thanks......... I saw it was wrong but to late at night for me to mess with it.
I checked your journal. looks good.
I will go for attempt #2 now.

859
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 14, 2011, 02:11:58 am »
CURRENT GOALS - 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES - upcoming

DAILY PHYSICAL & MENTAL STATE - well rested, generally good

BODYWEIGHT = 181.8

DIET - protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.

SORENESS - near none

ACHES/INJURIES none

FATIGUE- low

SLEEP SCHEDULE THE PREVIOUS NIGHT - 8 hours

STRETCHING - post w/o


EXERCISES & SESSIONS - 1/13/11 Thur

JUMPS/DUNK SESSIONS - none

SQUATTING - 185 x 4, 235 x 5, (2) 235 x 4, 135 x20

BENCH - none

ANCILLARY WORK - ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

REACTIVE WORK - pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6

CONDITIONING - treadmill 30min 3.5 inline 4.5mph

AB/CORE - none



860
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.





861
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

862
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.

863
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


864
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.

865
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.

866
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:


867
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

868
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:

869
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.

870
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:

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