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Messages - LBSS

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8686
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2011, 04:30:52 am »
this morning

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = no idea, jet lag is weird

- warm up
jumping jacks 30/30 x 5
joint circles, leg swings

- C1: bw squat x 20
- C1: push up x 5
- C1 info: 20 rounds, starting on the minute, work/rest ended up being about 25s/35s

- stretch
legs twice through

pretty easy, just good to get the blood flowing. missed game six even though i was awake at the right time because ESPN was showing fucking BMX trick riding. what the hell.

8687
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 11, 2011, 02:22:36 pm »
Quote from: vag on June 10, 2011, 07:06:18 pm
Quote from: LBSS on June 10, 2011, 01:53:28 pm
heading to afghanistan and pakistan today. back in three weeks. knock on some wood for me. will keep updating log as possible and will be working out as much as possible. probably little to no strength work so i'll focus on low-level plyos and conditioning.

peace.

Fuck those afghanistan and pakistan derails!!!
Work is work though , keep at it as much as you can and stay safe!
*knocks wood*

thanks vag. it is frustrating, especially this trip because it's so long. but hey, it's not like progress was soaring before. maybe a few weeks of pogos, drop steps, conditioning and soft tissue work will do me good.

ac-cen-tu-ate the positive...

8688
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2011, 01:53:28 pm »
heading to afghanistan and pakistan today. back in three weeks. knock on some wood for me. will keep updating log as possible and will be working out as much as possible. probably little to no strength work so i'll focus on low-level plyos and conditioning.

peace.

8689
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: June 10, 2011, 11:16:30 am »
this series is so awesome. go mavs but oh my god i just want two more games of basketball played this hard and this well before the great desert of summer, when baseball is the only sport happening.

8690
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 08, 2011, 09:48:10 pm »
BW = ???
SORENESS = traps
ACHES/INJURIES = none
FATIGUE = low

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
really short

- jumps : 3 step
meh

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
meh

- Pogos: 4 x 5 MAX EFFORT
nice

- REA squat : 4 x 3 (40%)
135,135,135,135

- C1: MSEM squat: 1 x 6 (~80%)
255,255

- C1: jump squat : 2 x 2 (30%)
95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3

- core
chin x 10+3,3,3,3
dip +23 x 10,3,3,3,3

- stretch

8691
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 08, 2011, 09:58:53 am »
Quote from: Kingfish on June 07, 2011, 06:19:18 pm
^ yes.. but front squats get my collar bone dirty. prefer to have the black squat mark on my back.  :P

lol. just wear black, pansy.  ;D

8692
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 07, 2011, 06:15:14 pm »
nice, does that mean your approach is getting better? gotta post another vid.

8693
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 07, 2011, 06:14:12 pm »
front squats for quad development?

8694
Pics, Videos, & Links / Re: beast
« on: June 07, 2011, 02:30:48 pm »
Quote from: Raptor on June 07, 2011, 01:47:11 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.

8695
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.

8696
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

8697
Strength, Power, Reactivity, & Speed Discussion / Re: wide stance vs narrow stance squatting
« on: June 06, 2011, 04:33:34 pm »
Quote from: Raptor on June 06, 2011, 03:57:51 pm
Quote from: LBSS 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

How do you know that precise location? Have you... you know...

No, but this guy has...


8698
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 »
Quote from: adarqui on June 06, 2011, 11:32:18 am
Quote from: tychver on May 31, 2011, 03:16:02 am
Quote from: adarqui on May 26, 2011, 11:32:10 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.

8699
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.

8700
Pics, Videos, & Links / Re: beast
« on: June 06, 2011, 11:16:35 am »
oh god, oh god, oh god, oh god, oh god

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