9406
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9407
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 14, 2010, 06:32:54 pm »
REA squats with 143 lbs is ridiculous. I can barely do them with 95 and I'm probably only doing them well when the weight gets down to 75.
9408
Injury, Prehab, & Rehab talk for the brittlebros / Re: Stretch to Win
« on: November 14, 2010, 05:50:30 pm »LBSS, you hear about this book through defranco? He often remarks how all the stretching techniques he learned were from the Fredricks.
Adarq, have you ever tried the rectoris femoris/psoas stretch kelly baggett recommends?
Nah, saw it recommended on Lyle's forum. Probably by Lyle, actually, now that I think about it. But if Lyle likes it and DeFranco likes it, you can be pretty sure it's a badass book.
9409
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 14, 2010, 05:47:25 pm »
Today I jumped out of a plane at 13,500 feet. No workout.
9410
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 13, 2010, 05:11:00 pm »Welcome to my world. This week I skipped a couple workouts because I literally didn't have time in the day to eat. Ironically my Sunday journal entry was about how much more I've been eating lately. Musical rehearsals at school shot that down. I'm hardly home right now.
That's rough, man. Makes me think of that old Checkers commercial:
You gotta eat.
What are you do-in'?
Said who do you think you are?
You won't get far.
You gotta eat.
Checkers.
9411
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 13, 2010, 05:09:42 pm »
Up at my parents' watching the dogs cause family is out of town. Took advantage by going over to the middle school to dunk on their sub-10-feet baskets. Unforunately, the only ball in the whole house that isn't a tennis ball is...a softball. So I had to use that. Still, felt nice to actually put something through a basket for once, instead of trying just to get a knuckle above the rim. Not sure of the height but I'll go back and measure at some point. Got some video, too, which I'll upload when I get back to my house.
warm up
medium-speed down-and-backs on the basketball court
mobility drills, leg swings, etc.
15y sprints x2 @80-85%
work
1-step jumps x8-10 -- some with ball some without
full run-up jumps x8-10 -- same
cool down
stretch
Again, not sure how high I was getting but the video plus a measuring tape will help with that. Felt nice. Full run-ups were good, I was actually starting gradually and then accelerating into the plant somewhat. Need to focus on getting low cause I'm damn sure not reactive enough to jump high otherwise.
warm up
medium-speed down-and-backs on the basketball court
mobility drills, leg swings, etc.
15y sprints x2 @80-85%
work
1-step jumps x8-10 -- some with ball some without
full run-up jumps x8-10 -- same
cool down
stretch
Again, not sure how high I was getting but the video plus a measuring tape will help with that. Felt nice. Full run-ups were good, I was actually starting gradually and then accelerating into the plant somewhat. Need to focus on getting low cause I'm damn sure not reactive enough to jump high otherwise.
9412
Basketball / Re: Rondo dunks hard in game in front of Bosh as Wade watches. lol.
« on: November 12, 2010, 09:18:25 pm »
Yeah Rondo has a freakish reach and truly freakish hands.
9413
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 12, 2010, 09:01:05 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
First workout since Monday, I was so excited. Wasn't an awesome workout, but whatever.
warm up
shoot hoops -- cold then hot
sprinter's warm ups
10y sprints x4 -- pretty light intensity
work
1-step x10-12 -- mostly shitty but a couple I actually got low and hit 30"
tuck jumps 2x10
pogos 2x5
REA squat 2x3x75
jump squat 3x3x75
squat 5x255
OHP 3x5x105 -- figured I might as well progress from 95
chin up 3x5x44 (chain weighs 8.5, so weight from the other day should be 41.5)
cool down
stretch
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
First workout since Monday, I was so excited. Wasn't an awesome workout, but whatever.
warm up
shoot hoops -- cold then hot
sprinter's warm ups
10y sprints x4 -- pretty light intensity
work
1-step x10-12 -- mostly shitty but a couple I actually got low and hit 30"
tuck jumps 2x10
pogos 2x5
REA squat 2x3x75
jump squat 3x3x75
squat 5x255
OHP 3x5x105 -- figured I might as well progress from 95
chin up 3x5x44 (chain weighs 8.5, so weight from the other day should be 41.5)
cool down
stretch
9414
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 12, 2010, 09:05:13 am »
Yesterday I worked from 8 AM to 11 PM.
Gym closes at 10 PM.
You figure out whether I worked out or not.
This will all be over today and then I can actually start working out again.
Gym closes at 10 PM.
You figure out whether I worked out or not.
This will all be over today and then I can actually start working out again.
9415
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 12, 2010, 09:03:56 am »: WEAK!
OK , i've had it with being lazy , i will launch an all out attack:
- more reactive work
- more cardio
- more abs
- more stretching
WTF , its waiting there , GO GET IT!
x2. Work has been getting in the way for me but fuck that noise, time to get back on the horse.
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Strength, Power, Reactivity, & Speed Discussion / Re: Leg power and jumping universal statistic
« on: November 11, 2010, 02:55:22 pm »you can find the article on www.athleticscoaching.ca
Direct link pls.
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Nutrition & Supplementation / Re: What should be my strategy?
« on: November 10, 2010, 02:28:47 pm »I don't know if you're aware of it, but another myth "from the elders" about eggs is that the "evil, intoxicating thing" in the egg yolk is a half-inch "whiteish" color "thing" somewhere in the yolk... if you boil an egg and then crack it, you can see that in the middle of the yolk more often than not.
Whitish foods should be avoided at all costs as they cause muscle protein breakdown as soon as they enter the bloodstream. Studies have also shown a tentative correlation between whitish foods and throat cancer.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 10, 2010, 11:03:35 am »It's 9:59. Leaving work now.
he's the first to show up & the last to leave, that LBSS is a hard worker.
My boss certainly thinks so.
This will all be worth it if A) I get a decent raise at the end of the year and B) I get an ass-kicking recommendation from my boss for whatever job and/or grad school I apply to next.
What do you want to study at grad school?
You should see the hours my brother works, it is ridiculous.
Don't know. Just know that I'll end up there at some point and that it won't be for a useless degree like an MA. What does your brother do?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 10, 2010, 10:12:04 am »LOL , yes , it happens all the time to me , especially when i do my upper body split that has 7 exercises.
This week i had the exact opposite thing happen , i started 11lbs heavier than i wanted to. And i was "WTF , why am i so weak?". Turns out i benched 3x8 with a weight i was only able to do 6 reps for 1 set last time.
Haha, that's awesome! Guess you're not as weak as you thought.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 10, 2010, 10:10:26 am »It's 9:59. Leaving work now.
he's the first to show up & the last to leave, that LBSS is a hard worker.
My boss certainly thinks so
.This will all be worth it if A) I get a decent raise at the end of the year and B) I get an ass-kicking recommendation from my boss for whatever job and/or grad school I apply to next.