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Messages - LoopieMclooperson

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871
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

872
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!

873
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?


874
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?

875
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 20, 2010, 11:31:45 pm »
12/20/10 Mon

Dynamic warm up

jump rope 5 min

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
4 x 5 x 225

Bulgarian split squat 20# db's
3 x 8

ham curl 100#
4 x 8

seated toe raisers
4 x 12

reverse hyper BW+10
4 x 12

Treadmill 15 mins
3.5 inline 4.0 mph

876
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 19, 2010, 11:16:11 pm »
12/19/10 Sun

dynamic warm up

sprints 85-90%
3 x 3 x 30 yards

treadmill 25 mins
5.0 mph 5.0 incline

877
Introduce Yourself / Re: my name is...
« on: December 17, 2010, 11:43:08 pm »
Damn son, you get up. Nice vid you are good inspiration for the folks that can't jump high yet.

878
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 17, 2010, 11:37:51 pm »
12/17/10 Fri

Dynamic warm up

Jump rope 5 min

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
5 x 225
5 x 235
2 x 4 x 235

barbell lunge 135#
3 x 7

ham curl 100#
4 x 10

seated toe raisers 45#
4 x 12

reverse hyper BW +20
3 x 10

static streching and out. no sprints tonight  :'(

879
Pics, Videos, & Links / Re: Squat PR (120x5, 130x3) and some 30 kg snatches
« on: December 16, 2010, 09:46:45 pm »
Great videos. You made the 130 x 3 look easy!

880
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 16, 2010, 12:47:23 am »
Quote from: adarqui on December 14, 2010, 05:25:08 am
short sprints make you *human* :) get em` in ! intervaling them sub max helps with cardio too.. but max effort short sprints (10m-20m etc) just does wonders for your health.

peace man

Sprints feel good. I plan on hitting some thursday night. definately one of the missing links!

Comeback road is hard, but I feel a little better everyday.

881
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 16, 2010, 12:41:43 am »
12/15/10 Wed

dynamic warmup

jump rope 5min

1 leg step ups 18" box
3 x 6

On box jumps 24" box (no leg bend)
3 x 8

Depth drops 24" box
3 x 6

power cleans 135#
3 x 3

Bench
6 x 185
3 x 6 x 195

Pull ups
10,8,6

Dips BW
3 x 20

Seated cable rows 100#
3 x 8

Treadmill
20 min 4.0 inline x 4.0 mph

static streching

No soreness from Monday's w/o. pretty low intensity but I feel energized after it. :headbang:

882
Pics, Videos, & Links / Re: Cskin gettin up nicely!@!
« on: December 13, 2010, 11:43:50 pm »
Great Jump. Made it look effortless.

883
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 13, 2010, 11:37:50 pm »
12/13/10

Dynamic warm up.

Power cleans 135#
2 x 3

Reactive squats 85#
3 x 5

Squats
5 x 135
3 x 185
3 x 225
2 x 245
1 x 265
1 x 225

Deadlift
6 x 135
3 x 6 x 225

Reverse Hyper BW+10
4 x 12

Seated toe raisers 45#
3 x 10

Leg curls 85#
3 x 8

Ab work. stretch.

Pretty gassed, felt weak and without direction tonight. Crowed gym and no plyo boxes available.
Wanted to see if I could tie PR from last year on squat. probably a bad night to try. Don't think I could of hit 275. so left on positive.

Need more cardio. lifting makes me feel horribly out of shape. (Which I am)

884
Introduce Yourself / Re: Long time Lurker, first time caller
« on: December 13, 2010, 11:31:10 pm »
Quote from: ghettoracer on December 13, 2010, 07:53:45 pm
:welcome:

your frame is nearly identical mine.  :)

Thanks!

Looks like you have some springs. Keep it up. Love to see you dunking at 40!

885
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 13, 2010, 01:28:51 am »
12/12/10

dynamic warmup

sprints - warmed up to 3 sets of about 30yard sprints 85-90%
(dark, rain and gravel = less than ideal. I will have to come up with a better solution)

tested standing vertical 26" ( using rhino hoop and raising one crank at a time until I couldn't hit.( one crank= about 1/2")
reach is dead on 7'6" in waffles. hit 9'8" standing.
couldn't get RVJ due to rain/ slick surface. If I add in my standard 3" running increase. I would still miss a 10' ring by 1".

Standing vertical is down about 2", but I am also up about 12lbs. Hopefully I can gain 1" with a drop of 6lbs?

Ran on treadmill 30 min 5.0mph 5.0 incline. 2nd time this week. I feel fat and slow.

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