9211
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2011, 10:54:36 am »
I only have running shoes.
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9212
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.
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: pullups @ 3 x AF
- STRETCH
gym closed before I could get to the dips and pullups.
9213
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.
9214
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2011, 10:37:30 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.
9215
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.
9216
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: January 14, 2011, 10:22:17 am »
How's weight gain going?
9217
Program Review / Re: So which is it? Jump Manual, Vertfreak or Flying in Four?
« on: January 14, 2011, 10:06:00 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.
9218
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?
9219
Program Review / Re: So which is it? Jump Manual, Vertfreak or Flying in Four?
« on: January 13, 2011, 03:15:09 pm »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.
9220
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.
9221
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.
SMR stands for self-myofascial release. Foam rolling (or PVC rolling) is one way to try to do it.
9222
Pics, Videos, & Links / Re: funny / horrible training videos
« on: January 13, 2011, 09:39:33 am »LOL<a href="http://www.youtube.com/watch?v=JdibjaoxmhE" target="_blank">http://www.youtube.com/watch?v=JdibjaoxmhE</a>
If JaVale McGee doesn't do that dunk where the kid holds the ball between his elbows, I'm gonna be pissed. On 10' that would be so freaking awesome.
9223
Injury, Prehab, & Rehab talk for the brittlebros / Re: Right Hip Pain
« on: January 13, 2011, 09:26:25 am »
PVC pipe will work but be CAREFUL with it. Don't do anything that causes you genuine pain. I've made that mistake and it's just dumb. If something really hurts, find a way to work around it or to lessen the pressure.
Serious pain during SMR usually backfires.
Serious pain during SMR usually backfires.
9224
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2011, 09:21:14 am »
didn't log last night because i actually kept discipline and WENT TO SLEEP. 
BW = idk but I'm about to buy a scale finally bought a scale, it's shipping
SORENESS = none
ACHES/INJURIES = none
FATIGUE = a bit, gf slept over and she had to get up at 6, which fucked my shit up a little
DIET = solid
s3: power
- RATING (7/10)
- warmup
- 10 yard dashes x 5
i shudder to think what the feedback would be on the CF forum w/r/t my form, but felt fast anyway
- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins: game going so subbed:
depth jumps 3x3
depth drops 3x3
felt better than the other day
- ME MR tuck: 5 x 5
likewise
- ME MR pogo: 3 x 5
likewise
- SQUAT 3 x 8
205,205,205
- OHP: 3x5
125, 135 PR
- DB row: 3x8
- UNILATERAL: 3 x 8e (BSS)
- OPTIONAL: CORE (Y/N?)
- STRETCH
Got off work super late, so got to gym super late, so ran out of time to finish this workout. Got pissed and decided that instead of rushing through OHP, DB rows, BSS and stretching with the 15 minutes I had left after my first OHP set, I would try to PR with 135 and call it a night. Nailed it, and RPE wasn't even that high, maybe a 7. Totally irrelevant to vert, but whatever. Still felt okay about it afterward.
I will save the
gif for jump or MAYBE squat related PRs.
BW = idk but I
SORENESS = none
ACHES/INJURIES = none
FATIGUE = a bit, gf slept over and she had to get up at 6, which fucked my shit up a little
DIET = solid
s3: power
- RATING (7/10)
- warmup
- 10 yard dashes x 5
i shudder to think what the feedback would be on the CF forum w/r/t my form, but felt fast anyway
depth jumps 3x3
depth drops 3x3
felt better than the other day
- ME MR tuck: 5 x 5
likewise
- ME MR pogo: 3 x 5
likewise
- SQUAT 3 x 8
205,205,205
- OHP: 3x5
125, 135 PR
- DB row: 3x8
- UNILATERAL: 3 x 8e (BSS)
- OPTIONAL: CORE (Y/N?)
- STRETCH
Got off work super late, so got to gym super late, so ran out of time to finish this workout. Got pissed and decided that instead of rushing through OHP, DB rows, BSS and stretching with the 15 minutes I had left after my first OHP set, I would try to PR with 135 and call it a night. Nailed it, and RPE wasn't even that high, maybe a 7. Totally irrelevant to vert, but whatever. Still felt okay about it afterward.
I will save the
gif for jump or MAYBE squat related PRs.
9225
Strength, Power, Reactivity, & Speed Discussion / Re: Blake Griffin training
« on: January 12, 2011, 10:25:57 am »
LOL.