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Messages - LBSS

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9166
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2010, 10:39:22 pm »
warm up
foam roll legs and back
core stretches

work
run @ easy pace x ~41:20, 4.45 miles

cool down
stretch

Felt like absolute shit, like my legs were filled with concrete. Form felt awful and inconsistent, breathing was easy but HR was too high. Bizarre run. Didn't help that it was pretty windy. Had to stop about 1/2 mile in cause my tibia was starting to tweak. Massaged it for a bit and it was fine.

9167
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2010, 06:02:24 pm »
Yeah man when I think "tuck" I think "knees to chest." Realized belatedly that that's not right. I might scrap them altogether because I find it hard to be sure I'm getting triple extension when I do them. Okay to add another set or two of pogos in lieu of tuck jumps?

Suggested alternative name: MR half-tuck jumps.

9168
Performance Training Blog / Re: OLD: Instant RFD Part 2: ISO Extension Stim (IES)
« on: November 23, 2010, 12:16:35 pm »
Dumb question: Would this work on a GHR? My guess is not, but we don't have that fancy bench at my gym so I figured I'd ask. Maybe a swiss ball...

9169
Article & Video Discussion / Re: PENultimate Step Explained
« on: November 23, 2010, 11:34:17 am »
http://www.youtube.com/watch?v=eXRu9qfwTxY

9170
ADARQ & LanceSTS - Q&A / Re: Cardio for fat loss when being on caloric surplus?
« on: November 23, 2010, 09:44:19 am »
Quote from: LanceSTS on November 23, 2010, 08:54:28 am
IMO it would depend alot on the intensity and contents of the workout, if you stimulated enough growth then that should work out as you planned it. The low intensity, not too taxing, cardio session is always a good idea, it will not only burn SOME bodyfat, it will also aid in your overall gpp and help you recover between sets and during your workout.  This overtime correlates to more reps, more weight, less recovery time needed, etc., all very big factors in accomplishing your goal of building muscle tissue. 

This. As long as the surplus is still there and you're getting enough protein and doing the heavy work, a bit of light cardio can only be good.

9171
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 23, 2010, 09:21:26 am »
lol was that dude trying to dunk in flip flops? that's what it looked like.

9172
ADARQ & LanceSTS - Q&A / Re: Bodyweight
« on: November 23, 2010, 07:50:12 am »
I'd add that it's important to stretch when you're done, too.

9173
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2010, 07:46:46 am »
Quote from: kbm12345 on November 23, 2010, 07:43:23 am
Do tuck jumps always hurt your back? Thats like the only exercise that slightly aggravates my back for some reason, dont know why though?

Nope, never had a problem with them before. And didn't yesterday when I did them again. I think it was just some overenthusiastic hip flexion.

9174
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2010, 09:32:11 pm »
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
foam roll
stretches
jump rope

work
tuck jump 4x15
pogo 4x5 -- neither of these felt especially bouncy, even by my standards
jump squat 3x3x85 -- pretty good
squat 5x275 -- best squat set I've had in a while, after a bunch in a row with shit form
OHP 3x5x115
chin 3x5x53.5
core x3
--crunch x50
--side crunch x25/ea
--superman x25

cool down
stretch

9175
Strength, Power, Reactivity, & Speed Discussion / Re: Measurements
« on: November 22, 2010, 05:06:37 pm »
Quote from: Flander on November 16, 2010, 04:05:17 am
Quote from: LBSS on October 07, 2010, 09:51:25 pm
Quote from: Flander on July 30, 2010, 06:04:46 am
Quote from: adarqui on July 29, 2010, 07:09:35 pm
http://www.yewhealth.com/estimated-1rm-for-the-big-3/

I should be benching 220 and oly squatting 300. Im a bit below that.  ;D

I assume you mean kilos. Cause there's no way in hell my estimated max bench is 381 and yours is 220.

Yeah of course kilos. 484 bench and 660 oly squat that is.

Phew, you had me worried there for a second. I guess we're fraternal twins.

9176
Introduce Yourself / Re: One more inch
« on: November 22, 2010, 04:48:22 pm »
Yeah I think Charlie Francis (RIP) would have an aneurysm if he saw 8x80 recommended as a way to build explosiveness and/or speed (EDIT: Except for someone already highly trained and already well into their training year). Seems pretty retarded to me.

9177
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: November 22, 2010, 01:44:44 pm »
Quote from: LanceSTS on November 22, 2010, 01:38:17 pm
 In squatting for jumping improvement, IN MY OPINION, the amortization phase, the point in the movement where the bar goes from downward motion to upward, is the single most important part of the lift.  I have seen and strongly believe that the athletes who can turn the lift around the fastest will always have the best carryover to jumping.  It is more about how quickly you can get to top speed at that particular point in the lift, than the overall speed attained during the movement.  

Interesting point and I think adarq has said this before in reference to REA squatting and jump squatting. I'm pretty sure I suck at this part of the movement. Any cues/tips on improving it?

9178
Pics, Videos, & Links / Re: Blake Griffin
« on: November 22, 2010, 01:41:05 pm »
He's a monster. Too bad he plays for the Clips...

9179
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 22, 2010, 01:40:25 pm »
It'll hurt like a bitch if it's what stops your upward movement.

9180
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2010, 12:27:33 pm »
Quote from: dmarrone39 on November 22, 2010, 11:13:40 am
yea I did the same doing tuck jumps the other day. Hurt like hell but just adjusted how high I brought my knees.

That's interesting. I'll try less flexion the next time I do them, see how it goes.

Quote from: dmarrone39 on November 22, 2010, 11:13:40 am
lol im 24 also, happy birthday

Thanks!

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