8986
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 24, 2011, 09:38:08 am »
how's your ankle?
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8987
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2011, 09:23:23 am »
- jumps : 2 step & verttied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.
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!
8988
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2011, 09:22:04 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.
8989
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2011, 09:10:14 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.
8990
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
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.
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
tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.- 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.
8991
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.
Francis himself might be dead but there are a bunch of good coaches on there who will be happy to give you form advice.
8992
Pics, Videos, & Links / Re: Team Logo Decision. please help me pick one
« on: February 23, 2011, 02:31:31 pm »EEEEEEEEEEEEEEEEEEEEEEEE
x7 million
Everyone else here is on crack.
Otherwise, the old one.
8993
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 22, 2011, 10:34:58 pm »
BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = blisters on my heels from new shoes that fit in the store and then FFFFUUUUUUU on the way to work
FATIGUE = moderate-high
DIET = shite
modified Agile 8
shoulder stretching on rings
calf stretching
circuit x10
--pull up x1-2
--glute march x5e
--push up x2
--glute bridge x20s
stretch
Felt nice.
SORENESS = none
ACHES/INJURIES = blisters on my heels from new shoes that fit in the store and then FFFFUUUUUUU on the way to work
FATIGUE = moderate-high
DIET = shite
modified Agile 8
shoulder stretching on rings
calf stretching
circuit x10
--pull up x1-2
--glute march x5e
--push up x2
--glute bridge x20s
stretch
Felt nice.
8994
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 22, 2011, 10:25:57 pm »
damn them some fancy shits.
8995
Basketball / Re: Carmelo Traded To Knicks
« on: February 22, 2011, 05:23:17 pm »OK Melo, you got what you wanted. Now fucking prove you're worth it because I'm really not convinced.
agreed, but, would be funny if NY competes with the heat now over the next few years, ruining their finals-dreams etc.. back when i cared about basketball, NY was a serious thorn in miami's side, cracks me up now that they are all of a sudden relevant again.
i think this will be a pretty impressive force, melo+amare+billups is a pretty skilled trio btu the team itself is anything but deep at this point.
should be interesting though
chicago is the real dark horse now though, they have a solid team.
yeah and they play defense.
8996
Basketball / Re: Carmelo Traded To Knicks
« on: February 22, 2011, 04:46:46 pm »
OK Melo, you got what you wanted. Now fucking prove you're worth it because I'm really not convinced.
8998
Strength, Power, Reactivity, & Speed Discussion / Re: Buttocks
« on: February 21, 2011, 12:21:15 pm »
clicked on this thread expecting to see hot asses. fuck you all.
8999
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2011, 08:58:27 pm »
AROWE WORKOUT PLAN DAY 1
BW = ?
SORENESS = none
ACHES/INJURIES = left hip
FATIGUE = low
DIET = solid
session 1: volume
- warmup
- sprint warmup
- sprints : 10-20's
15y x4
- dj (18-24") : 4 x 8 (18")
hip tweaking immediately. fml. tried to massage/stretch it out but fix was temporary, tweak always came back.
- squat : 3 x 5
started warm up but hip kept tweaking.
- BSS : 3 x 5 each
tweaky tweak tweak
- light calf raise: 4 x 5
was discombobulated and pissed off and had been at the gym for 90 minutes thanks to all the stretching and massaging and long rests, so i just left
- core
- stretch
ARowe plan day 1, abject failure.
BW = ?
SORENESS = none
ACHES/INJURIES = left hip
FATIGUE = low
DIET = solid
session 1: volume
- warmup
- sprint warmup
- sprints : 10-20's
15y x4
- dj (18-24") : 4 x 8 (18")
hip tweaking immediately. fml. tried to massage/stretch it out but fix was temporary, tweak always came back.
- squat : 3 x 5
started warm up but hip kept tweaking.
- BSS : 3 x 5 each
tweaky tweak tweak
- light calf raise: 4 x 5
was discombobulated and pissed off and had been at the gym for 90 minutes thanks to all the stretching and massaging and long rests, so i just left
- core
- stretch
ARowe plan day 1, abject failure.
9000
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2011, 08:54:00 pm »Gonna start the ARowe plan on Sunday. Here will be the approximate layout
Sunday = session 1
Monday = active rest
Tuesday = session 2
Wednesday = active rest
Thursday = session 3
Friday = total rest
Saturday = active rest
Sunday = session 4
Rinse, repeat. Active rest might even just be foam rollering and mobility/activation, or it might be light cardio, e.g. a long walk or jump rope or stationary bike or something like that. I want to be in the gym more often, basically. Highest jumps should (insh'allah) be on Sunday, which is good cause that's the surest time to have the gym to myself.
Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats.
screw you
EDIT: Screw them for me.