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Messages - LBSS

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9181
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2011, 10:29:25 pm »
BW = idk but you know the drill
SORENESS =  none
ACHES/INJURIES = something was but i forget now lol
FATIGUE = none
DIET = solid

s1: volume-strength

- RATING (8/10)

- warmup

- ME jumps (~5-7 x 2) game going so subbed:
depth jumps 3x3
depth drops 3x3
Raptor is today's winner. Focused on keeping hips back on the landing and also used a lower box. Result = better jumps = profit.

- MR double leg bounds: 5 x 5 no space to subbed:
MR half tucks 5x5 == last three sets felt very good

- SQUAT: 3 x 8
215,215,215

- trap bar DL 3x5
300,300,300

- OHP: 3x5
120,120,120

- DB row: 3x8
75,75,75

- UNILATERAL: 3 x 8e (BSS)
150,150,150

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Nice workout.

9182
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2011, 10:17:26 pm »
looks like i've got some catching up to do in terms of quality jump sessions. nice work.  :highfive:

9183
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2011, 07:13:55 pm »
Quote from: Raptor on January 16, 2011, 03:56:32 pm
No but really, you're probably either landing weird, using too much quad (break a lot at the knees and very little at the hips) and/or use too high of a box.

You should learn to land first, doing depth drops, and then put in the jump part.

Actually I think this is probably right. I'm heading to the gym in a second, will try a couple of these to see where I break. Hm.

9184
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2011, 03:51:45 pm »
Quote from: Raptor on January 16, 2011, 11:55:44 am
Do them barefooted :D

If you suck even more and get injured, we'll know you weren't using proper landing mechanics. Bad, but heck, at least we know something.

Haha, maybe I'll give that a try.

9185
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2011, 10:54:36 am »
I only have running shoes.

9186
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2011, 07:21:42 pm »
good point, should do that.

BW = idk but I finally bought a scale, it's shipping
SORENESS =  none
ACHES/INJURIES = none
FATIGUE = none
DIET = wack, went to tea with my grandmother and it was sugar city

s4: deload-reactive

- RATING (8/10)
- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2)
good news: no one on the court, no slipping. bad news: jumps blew, best was 31 at most, nothing else above 30.5, most around 30. crap.

- ME MR double leg bounds: 5 x 5

- ME MR tuck: 5 x 5

- ME MR pogo: 5 x 5

- S1: dips @ 3 x AF

- S1: pullups @ 3 x AF

- STRETCH

gym closed before I could get to the dips and pullups.

9187
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2011, 06:43:42 pm »
Wanted to go do ME jumps tonight but there's ball going on so no court. Fuck more depth jumps, I need to go at the rim. I suck at depth jumps. Will sleep well tonight and go tomorrow afternoon.

9188
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2011, 10:37:30 am »
Quote from: adarqui on January 14, 2011, 03:17:06 am
your use of the strikethrough formatting is cracking me up.. hahafsuhaah

congrats on that PR and finally getting some good sleep ;d

pc


Haha yeah well I figure it's best to hold myself accountable and note when I've skipped or subbed something. Plus tbh I don't really like your format, so I'm just gonna stick with this.

yesterday:

BW = idk but I finally bought a scale, it's shipping
SORENESS =  none
ACHES/INJURIES = right quad was bugging off and on all day
FATIGUE = none
DIET = solid

work
SMR x over an hour

Quad was flipping out for some reason and I've been bad about SMR, so I did a real thorough job, bottoms of feet all the way up to traps. Feet especially were tough. I really like the SMR exercise I found for them, though: Take two tennis balls, find something to hold onto for balance, and just step on the balls, alternating feet and moving them back and forth to hit different spots. Intense and my left foot was a bit pissed right afterward, but feet felt better after that.

Also, I got plenty sleep last night.

9189
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: January 14, 2011, 10:24:01 am »
Confused. You dunked on 10' with a 7'5.5 reach and 36" RVJ? Does not compute, my reach is .5" higher and I was figuring I'd need 38" to dunk.

9190
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: January 14, 2011, 10:22:17 am »
How's weight gain going?

9191
Program Review / Re: So which is it? Jump Manual, Vertfreak or Flying in Four?
« on: January 14, 2011, 10:06:00 am »
Quote from: Damien on January 14, 2011, 09:55:29 am
Quote from: nba8340 on January 14, 2011, 04:04:26 am
not sure why you guys are your saying flying in four is a scam.  I have it, it's legit.  I'm pretty sure kelly wrote the workouts.  All it is is basically three different 4 week programs, beginner , intermedaite, advanced and it includes a little about stretching , the testing day what to do.

4 inches in 4 weeks...

I would pay for this only if it pertained to increasing my penis length and only if the testimonials were REALLY solid and believable.

9192
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: January 14, 2011, 09:49:30 am »
Why'd you stop above your chest on the OHP?

9193
Program Review / Re: So which is it? Jump Manual, Vertfreak or Flying in Four?
« on: January 13, 2011, 03:15:09 pm »
Quote from: KokoyPinoy on January 13, 2011, 10:45:47 am
Quote from: LBSS on January 13, 2011, 10:42:03 am
8x100 sprints are a TERRIBLE way to produce any kind of physiological quality that you'd want as a sprinter. Terrible.

Well I don't know. But that 8x 100m sprint is a light hill incline about a pace above jog. Described as 70% of sprints speed. I think it's a form of recovery session. Sorry, I didn't explain it earlier.

Oh. Never mind, then.

9194
Program Review / Re: So which is it? Jump Manual, Vertfreak or Flying in Four?
« on: January 13, 2011, 10:42:03 am »
8x100 sprints are a TERRIBLE way to produce any kind of physiological quality that you'd want as a sprinter. Terrible.

9195
Injury, Prehab, & Rehab talk for the brittlebros / Re: Right Hip Pain
« on: January 13, 2011, 10:31:17 am »
Strong post, raptor. Strong post.

SMR stands for self-myofascial release. Foam rolling (or PVC rolling) is one way to try to do it.

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