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Messages - LBSS

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8911
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2011, 09:46:54 am »
last night:

Rolled entire hips with a partially deflated soccer ball, taking my time (maybe 30 minutes). Started from hamstring and worked around the inside until spiraled into the glute. Then rolled hamstrings, ITB, adductors, quads, calves, soleus, QL, upper back, scaps and traps. Did some posterior rocking and light stretching.

this morning:

Just rolled the hips, posterior rocking and light stretching.

8912
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2011, 09:37:22 am »
Quote from: ARowe on February 24, 2011, 10:20:01 pm
Congrats on tying pr. That is exactly what happened to me, vert was low, started this phase, tied pr's pretty quick then passed them up.

For the sprints I kept them to 10 yards and only did a few. Like 2 submax then 2-4 100%. For the bounding I would go until I was tired each set, so a few of them were with fatigue. Usually got 12-14 each set. Really powerful arm swing and pushing off the ground as hard as I could.


My vert would usually go down a little bit each session and then a few days after session 3 msem it would supercompensate and that's when I set most of my pr's.

You are definitely gonna pr soon. 32 is gonna be old news soon!

Thanks man. What rest did you take between sets and movements? E.g. during bounds?

8913
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2011, 09:35:39 am »
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

8914
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: February 25, 2011, 09:12:46 am »
Quote from: Dreyth on February 20, 2011, 06:58:10 am
Update me
http://www.youtube.com/watch?v=NJQb2DlLifE
http://www.youtube.com/watch?v=zDHtz-A5NeE



you're crazy man, that shit is high-bar, plain and simple. nice.

8915
Strength, Power, Reactivity, & Speed Discussion / Re: High cut calves
« on: February 25, 2011, 09:10:47 am »
Quote from: Raptor on February 25, 2011, 03:07:34 am
Nightfly has similar calves to these guys ^^^ and jumps over 40 off one leg. Maybe a shorter tendon might be thicker and get stiff easier? At the same time, a longer, bigger calf muscle has a chance of getting even bigger than a shorter muscle (more hypertrophy potential).

Yeah but hypertrophy isn't really the key here. Those dudes' calves aren't really THAT big.

I'm with dreyth, that shit gives me and my low-cut calves hope of actually being springy one day.

8916
Olympic Weightlifting / Re: World's Strongest Teenager - WTF
« on: February 24, 2011, 10:03:38 pm »
Quote from: vagINA on February 24, 2011, 07:34:48 pm
this guy is fat as hell, on steroids, tried out for both the brazil and US olympic weightlifting team and both told him no for whatever reasons. i know most people think bb.com is a stupid troll site, but they are all over him there in his tests he failed and how he can't sign shit anywhere cuz no one wants him on their weightlifting team. this guy is fat as hell too.

that may be true. but he's still insanely strong, especially for his age.

8917
MUSiC anD SHeeT! / Re: Metal & Hardcore anyone?
« on: February 24, 2011, 06:02:55 pm »
Not really into metal but I love this song:

<a href="http://www.youtube.com/watch?v=FRiu3Tew0kY" target="_blank">http://www.youtube.com/watch?v=FRiu3Tew0kY</a>

8918
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 24, 2011, 03:50:03 pm »
MORE PUSH/PULL BALANCE IS NECESSARY

8919
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 24, 2011, 09:38:08 am »
how's your ankle?

8920
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2011, 09:23:23 am »
Quote from: vag on February 24, 2011, 05:11:40 am
Quote from: LBSS on February 23, 2011, 09:08:44 pm

- jumps : 2 step & vert  
:personal-record: tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.



 :highfive:

Thanks vag! I felt like all of a sudden I could do a lot more, the earlier jumps had been okay but that one was like a full inch higher and not even more pumped up or anything, just, "Flex knees, get lower." If I can get this hip thing figured out I might actually be able to jump higher next time!

8921
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2011, 09:22:04 am »
Quote from: ssr7 on February 24, 2011, 01:11:36 am
congrats on the tied PR man! you seeing patrick lally?

Nah, my oly lifting coach (if I can call him that at this point...) also does PT. And he doesn't charge for answering questions. BTW I will most likely be in the gym on the 3rd and 6th. The 3rd I might actually have to be at work very late, but hoping not. Thursdays I'm typically in the gym by 6:45 or 7 and Sundays it varies, although I prefer to go mid-late afternoon, when basically no one else is there. Anyway, just PM me if you're gonna come down and we can coordinate.

8922
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2011, 09:10:14 pm »
Quote from: Zetz on February 21, 2011, 01:20:58 pm
What exactly did you do for a warmup? It might be that you didn't get adequate motion or flexibility going in your hips. Used to happen to me once in a while too on similar lifts when I didn't warmup properly.

I warm up pretty well although I'm obviously starting to do more for my hips. I think it's partially just the long, long term imbalance between right and left. PT also told me to try doing like one extra rep for left leg on unilateral stuff, and to stretch/roll it a little more. Seems reasonable.

8923
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2011, 09:08:44 pm »
BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = hip tweak has radiated around deep into my ass muscles...yeah...sit with that image
FATIGUE = low-moderate
DIET = not enough veggies, otherwise solid

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert 
:personal-record: tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

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

- Pogos: 4 x 5 MAX EFFORT
forgot, i'm so retarded i'm not even sure where my nose is

- REA squat : 4 x 3 (40%)
125,125,125 == hip tweak bad

- MSEM squat: 2 x 4 (~90%)
285,285,285,285 == weight flew, hip tweak rotating deep into piriformis etc. but not as bad on sets 2 and 4

- BSS : 3 x 3
150,150,150

- core
circuit x3
--MB OH throw x20
--KTE x5

- stretch
and roll

My coach/PT told me basically to just chill for a few days, roll all the way around the hip, avoid stretching, and do ice massage. So that's what I'll do. No sense letting this turn chronic.

VERY pleased about the jump, even if the rest of the workout had sucked (and it didn't, pain or not it was good) I'd be happy.

8924
Introduce Yourself / Re: Norwegian Girl
« on: February 23, 2011, 02:34:33 pm »
http://www.charliefrancis.com/community/index.php

Francis himself might be dead but there are a bunch of good coaches on there who will be happy to give you form advice.

8925
Pics, Videos, & Links / Re: Team Logo Decision. please help me pick one
« on: February 23, 2011, 02:31:31 pm »
Quote from: Dreyth on February 23, 2011, 12:24:23 pm
EEEEEEEEEEEEEEEEEEEEEEEE

x7 million

Everyone else here is on crack.

Otherwise, the old one.

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