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Messages - LBSS

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9436
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 05, 2010, 11:35:35 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

bit of a mixed bag today. jumps were meh, but I think the DL is a PR for a set of 5. scaled bench and rows way back to focus on form.

warm up
shoot around -- mixed, mostly bad. I think having my glasses on complicates things.
core stretches
tuck jumps x10
pogos x5

work
sprint x4x15y
1-step jumps x10
2-step jumps x a few

squat 3x5x260 -- last rep on first and last sets was a little good-morninged
DL 5x325
bench 2x8x135
BOR 2x8x115
ab wheel roll outs 2x20
side plank x45s/ea

cool down
walk home

9437
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: My mom's new dog, gizmo 2.0, post #20,000
« on: November 05, 2010, 08:11:41 am »
LOL @ that last pic

9438
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2010, 07:02:03 pm »
Life/work has gotten in the way of training this week. Way not enough sleep + high stress = worthless training session today. Had to be at work at 7 AM today so last night was even less sleep than the rest of the week (~5 hours).

warm up
shoot hoops -- awful, couldn't focus, form sucked, blah
foam roll
core stretches -- even more tightness than usual in hip flexors

work
sprints x4 -- slow
1-step jumps x6-8 -- one 30, one 29.5, everything else ~29, just felt really shitty

Canned it there because there was no way I was putting any kind of weight on my back. Gonna eat, veg out for a little bit, go to bed super early and go get it tomorrow.

9439
Surfing, Skateboarding, Motorcross, Extreme Sports, etc. / Re: Nick Jensen Commercial - Nice vid - skateboarding
« on: November 04, 2010, 06:54:50 pm »
Quote from: Joe on November 04, 2010, 04:54:49 pm
LBSS if you like freestyle skateboarding you should get this guy out:

http://www.youtube.com/watch?v=9VdEvy_eimM


Awesome.

9440
Surfing, Skateboarding, Motorcross, Extreme Sports, etc. / Re: Nick Jensen Commercial - Nice vid - skateboarding
« on: November 04, 2010, 04:32:21 pm »
Call me old(ish)-school, but nothing I've ever seen can top Rodney Mullen:

<a href="http://www.youtube.com/watch?v=PcbCCFb0zXI" target="_blank">http://www.youtube.com/watch?v=PcbCCFb0zXI</a>

9441
Pics, Videos, & Links / Re: beast
« on: November 04, 2010, 11:21:49 am »
Quote from: Flander on November 04, 2010, 10:12:54 am
Quote from: LBSS on November 02, 2010, 10:38:10 am
Quote from: adarqui on October 31, 2010, 04:11:29 pm
http://www.youtube.com/watch?v=sHtE8K1H_bg&feature=sub

Holy fuckin smokes, I thought he was gonna dead lift it.  :o

Nah man. Im pretty sure he has DLed over 400kg. Hes an absolute beast this guy.

I know, but I was still startled.

9442
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: November 04, 2010, 09:56:39 am »
Did you end up getting access to CF?

9443
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 03, 2010, 03:45:18 pm »
Quote from: steven-miller on November 03, 2010, 01:56:41 pm
I don't like how Zach is butchered as an example of a failed diet in this ridiculous thread. His goal was to get bigger and stronger, both of which he accomplished very well. His goal was not to enter a physique contest or to be an underwear model. Just get over it, that there are people who couldn't care less if they have a six pack or not. Also notice that those who cry the loudest about this being an example of how not to approach eating and training are often also those who never got an average kid as strong as fast - good diet or not.

Would I encourage eating this way for an athlete that wants to jump higher? No, probably not since athletes will usually need to be in contest shape for a big proportion of the year. But if the objective is to get as strong as possible as fast as possible eating a ton of stuff with GOMAD is likely going to meet your needs very well.

 :highfive:

9444
Pics, Videos, & Links / Re: beast
« on: November 03, 2010, 09:34:43 am »
It's all great, but don't bother with anything but the last jump (~2:56).

<a href="http://www.youtube.com/watch?v=8GszNJ1NCWo" target="_blank">http://www.youtube.com/watch?v=8GszNJ1NCWo</a>

9445
Strength, Power, Reactivity, & Speed Discussion / Re: My calves.
« on: November 02, 2010, 11:08:25 pm »
http://www.youtube.com/watch?v=DksSPZTZES0&ob=av2e

9446
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2010, 05:54:40 pm »
My soleuseseseseses are sore.

9447
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 02, 2010, 11:04:54 am »
Quote from: n00bEM on November 02, 2010, 12:16:46 am
I think the general consensus is: Do the Session A: 3x8
                                                     and Session B: 3x5

but do your bounds, barbell skips, depth drops, sprints before hand or you're going to spin your wheels again. I did a couple years of hypertrophy work for my glutes, hamstrings and quads. Sure it made me more athletic, but I'm certain I'd be jumping a good number of inches higher than I am now, if only I had included my plyos while getting bigger.

That's the reason I was the guy RDL'ing 170kg for reps but only single leg jumping 31 inches. If I actually trained to jump higher (What a shock if you want vert huh?) and let the muscle gain take care of itself through getting stronger and diet, I would be jumping higher than I am now. That is my opinion and experience.

Strong post. This has been my experience, as well. I can DL 370# at a bw of 168 but my BEST running jumps are 30.5". That's because I spent a long time wanting to get stronger to get my vert better but not actually jumping while I was doing it. In retrospect, this was beyond stupid.

Quote from: Raptor
Yes but I won't be able to jump this winter since it will be cold outside, and I don't WANT to jump while gaining weight (muscle and fat). I want to only strength train.

This is dumb. See above.

Quote from: Raptor
And no, I can't "eat like an athlete". I already have irritable bowel syndrome and feel like puking all day long (literally all day long) so that's a no-no for me. I try to but I can't. The word "eat" make me feel like I want to puke.

If you're sick, get some help!

9448
Pics, Videos, & Links / Re: beast
« on: November 02, 2010, 10:38:10 am »
Quote from: adarqui on October 31, 2010, 04:11:29 pm
http://www.youtube.com/watch?v=sHtE8K1H_bg&feature=sub

Holy fuckin smokes, I thought he was gonna dead lift it.  :o

9449
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2010, 10:00:41 am »
Quote from: adarqui on November 02, 2010, 06:34:37 am
Quote from: LBSS on November 02, 2010, 12:17:16 am
12:15 AM and I'm still awake because of the stupid bodybuilding.com girls pics threads.

I am a fucking idiot. Good night.

6:34 am and i'm still awake because of the IRC's.

:/

Yeah but you don't have to wake up at 7:30 for work.  :(

Also, I'd never tried to use the hangtime calculator before but I see what people mean when they say it's a rough guess at best. If my best jump the other day was 23 frames, it was ~28.59". If it was 24 frames, ~30.87". Not sure which, but based on where my finger got to I'm going to go with 30.5".

9450
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 02, 2010, 09:38:01 am »
Have you considered adding some steady-state cardio or extensive intervals? Improved aerobic fitness = quicker recovery between bouts of exercise, among other positive adaptations.

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