8716
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 12, 2011, 03:52:49 pm »
Boss.
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8717
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 12, 2011, 10:54:50 am »^^^^^
Yes , i still can't get why you're not jumping way higher. 320@169, WTF , that should have you in the 35 area.
You're very strong relatively and absolutely , lean , you do your plyos , you jump often , don't get it!
Then again you had many derails, those are major bitches.
High-freq jumping sounds nice , be sure not to wear yourself out though. When i was jumping almost every day last year , i would label most of those sessions as 'submax'. Psychology trick , just like you described about gym session : no expectations , no disappointments , just adaptation and technique improvements. So i would go like , e.g. , Monday submax , Wed submax , Saturday caff-up + ME. Worked nice.
Just saying...
yeah this is pretty much what i was thinking. jump more, care just enough to try to do it properly but not enough to get down on myself when i'm not jumping well, keep getting stronger. in other words, back on the arowe plan but with more or less DLRVJ depending on how i'm feeling that day.
also, i wouldn't say i'm very strong either relatively or absolutely. especially compared to some of the other dudes on here. but all that means is there's nowhere to go but up.
8718
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 11, 2011, 09:04:27 pm »
BW = 169
SORENESS = lower back
ACHES/INJURIES = right big toe, flaring up today for some reason, arthritis is a bitch
FATIGUE = low
DIET = good
-warm up
shoot around x 30 mins
a few jumps at the rim, WAY submax
foam roll x 10 mins
stretch x 10 mins
-BSS 3 x 5
50,50,50 (goblet squat position)
-squat a bunch x a bunch
95 for all sets, switched between low bar, mid bar, high bar and front squat, just pumping up and down (pause).
-S1: chin up 2 x 5
-S1: OHP 2 x 5
30,30
-jump rope x a bunch but FUCK MY TOE
-incline walk x a few minutes
-the end
Realized that I was having no fun at the gym. Putting too much pressure on every workout and getting pissed at myself for regressing after my work trip/being sick last week. That leads to me doing retarded shit like failing twice on 340 yesterday for NO FUCKING REASON. So tonight I just went with no plan and just dicked around, kept it REALLY light, enjoyed myself. Or at least had nothing to be pissed or disappointed about. I've decided that I need to jump every workout and nearly every day if possible, even if the workout doesn't call for it or if it's an "off" day. If I'm feeling super springy that day, jump more. Off days I'd obviously still keep volume low. If need be, jump a ton and cut back on everything else. I'm trying to get better at jumping. That should be the priority, always. Kind of a "duh" moment, I guess.
SORENESS = lower back
ACHES/INJURIES = right big toe, flaring up today for some reason, arthritis is a bitch
FATIGUE = low
DIET = good
-warm up
shoot around x 30 mins
a few jumps at the rim, WAY submax
foam roll x 10 mins
stretch x 10 mins
-BSS 3 x 5
50,50,50 (goblet squat position)
-squat a bunch x a bunch
95 for all sets, switched between low bar, mid bar, high bar and front squat, just pumping up and down (pause).
-S1: chin up 2 x 5
-S1: OHP 2 x 5
30,30
-jump rope x a bunch but FUCK MY TOE
-incline walk x a few minutes
-the end
Realized that I was having no fun at the gym. Putting too much pressure on every workout and getting pissed at myself for regressing after my work trip/being sick last week. That leads to me doing retarded shit like failing twice on 340 yesterday for NO FUCKING REASON. So tonight I just went with no plan and just dicked around, kept it REALLY light, enjoyed myself. Or at least had nothing to be pissed or disappointed about. I've decided that I need to jump every workout and nearly every day if possible, even if the workout doesn't call for it or if it's an "off" day. If I'm feeling super springy that day, jump more. Off days I'd obviously still keep volume low. If need be, jump a ton and cut back on everything else. I'm trying to get better at jumping. That should be the priority, always. Kind of a "duh" moment, I guess.
8719
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 11, 2011, 08:55:58 pm »
damn vag, pr'ing left and right!
8720
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 10, 2011, 09:55:11 pm »
BW = 169
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = good
-foam roll x 20 mins
-stretch x 20 mins
-pogos submax 3 x 20
-squat 1RM max attempt
275,320(PR tie),340(fail),340(fail)
-bunch of chin ups
Pissed. All kinds of reasons. Don't want to talk about it.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = good
-foam roll x 20 mins
-stretch x 20 mins
-pogos submax 3 x 20
-squat 1RM max attempt
275,320(PR tie),340(fail),340(fail)
-bunch of chin ups
Pissed. All kinds of reasons. Don't want to talk about it.
8721
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 09, 2011, 01:49:46 pm »
BW = 168.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
DIET = good
-foam roll x 20 mins
-jog x 20 mins
-stretch x a lot
Not sick anymore. Just wanted to get my heart rate up a bit and stretch a bunch. Mission accomplished.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
DIET = good
-foam roll x 20 mins
-jog x 20 mins
-stretch x a lot
Not sick anymore. Just wanted to get my heart rate up a bit and stretch a bunch. Mission accomplished.
8722
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2011, 08:39:09 pm »
Went to the gym but motivation was zero, energy was zero, CNS fried. Shot around for an hour, bunch of layups, was pretty good, then foam rollered, then called it a night.
8723
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2011, 09:59:39 am »
I'm sick. Woozy, achey, sore throat, deaf in my left ear, headache, serious shits. FML. Gonna try to work out tonight but probably will not push anything too hard.
8724
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: April 07, 2011, 09:58:10 am »
squat looked pretty good. 
8726
Pics, Videos, & Links / Re: beast
« on: April 06, 2011, 01:21:19 pm »8727
Pics, Videos, & Links / Re: beast
« on: April 06, 2011, 01:15:24 pm »8728
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2011, 11:05:44 pm »
BW = 169.3
SORENESS = none
ACHES/INJURIES = right calf but almost better
FATIGUE = high
DIET = shite, there was no food in my house until I went grocery shopping after the gym
session 1: volume
- warmup
- sprint warmup
- sprints : 10-20's
4 x 15y
did a few relaxed one-step and RVJs, actually weren't bad
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
4 x 5 x 18"
- squat : 3 x 5
165,165,165
- BSS : 3 x 5 each
bw,bw,bw
- light calf raise: 4 x 5
bw,bw,45,45
- core
- stretch
Literally the worst workout of my life in which I didn't end up injured. I meant to take it easy, first time doing any of this stuff plus my history of tweaking this and that made me want to be cautious. But the sprints were slow in every way, the depth jumps were slow and completely without power. I had no energy so just went through the motions to get the workout over with. Still recovering from the trip, I guess. Hopefully better diet + continued good sleep will mean better workouts the rest of the week and beyond. Sheesh.
SORENESS = none
ACHES/INJURIES = right calf but almost better
FATIGUE = high
DIET = shite, there was no food in my house until I went grocery shopping after the gym
session 1: volume
- warmup
- sprint warmup
- sprints : 10-20's
4 x 15y
did a few relaxed one-step and RVJs, actually weren't bad
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
4 x 5 x 18"
- squat : 3 x 5
165,165,165
- BSS : 3 x 5 each
bw,bw,bw
- light calf raise: 4 x 5
bw,bw,45,45
- stretch
Literally the worst workout of my life in which I didn't end up injured. I meant to take it easy, first time doing any of this stuff plus my history of tweaking this and that made me want to be cautious. But the sprints were slow in every way, the depth jumps were slow and completely without power. I had no energy so just went through the motions to get the workout over with. Still recovering from the trip, I guess. Hopefully better diet + continued good sleep will mean better workouts the rest of the week and beyond. Sheesh.
8729
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 05, 2011, 05:25:38 pm »
damn, son. 
8730
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: April 05, 2011, 01:08:17 pm »
weird, seems reasonable. why do you think you were having such a hard time with the runs?