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Messages - LBSS

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9466
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2010, 09:06:59 pm »
warm up
foam roll
core stretches

work
jog x35:50 @ easy pace, 4.2 miles, 8:32/mile

cool down
stretch

Seven things:
1. Knees are buggin' a little, not sharp just kind of dull. Don't bother me at all during the run. Not a new feeling by any means, but thought I'd note it tonight anyway.
2. Perfect night, mid-50s and no wind.
3. Happy Halloween.
4. Fuck DC taxi drivers.
5. I finally got a stopwatch again so I'm going to start tracking my runs a little bit better.
6. Got some video of the decent jumps from the other day, including the ~31.5" one that was halfway down my second knuckle. Will post later.
7. Michigan AND Skins lost this weekend to inferior teams. FML.

9467
Strength, Power, Reactivity, & Speed Discussion / Re: Latest Kelly Baggett's article including VJB 2.0 announcement!!!
« on: October 31, 2010, 06:28:48 pm »
Quote from: Kellyb on October 31, 2010, 01:29:44 pm

Quote
Well , the ratio you designed for yourself is definately better.
Kelly gave out a long-term schedule transitioning in 5 phases , from GPP to peak. It is a god damn good program , but it is for everyone. Yours is 100% customised to your needs, starting from neutral and not GPP or hypertrophy etc.
Having said that , i was also very much tempted reading that template.
But my mind is already made up , ill complete my ratio , hopefully achieve significant gains in strength and work capacity and then i will do the high-freq template he gave in his previous article...

Man I'd say stick with what you're doing. I really like what you do. If you were to consult me likely the only thing I might suggest thinking about from a VJ perspective is how much you really benefit from a distinct hypertrophy phase.  I'm not sure if it's the best thing in the world for you given your current size and qualities.

Was this addressed to my training or vag's?

9468
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2010, 06:18:55 pm »
Word, will start doing this. When the court is open, would it be alright to basically do the same thing but just throw the 1-step (and eventually 2-step, 3-step, etc.) jumps beforehand?

9469
Pics, Videos, & Links / Re: funny / horrible training videos
« on: October 31, 2010, 01:27:00 am »
Quote from: adarqui on October 30, 2010, 11:30:45 pm
Quote from: Joe on October 30, 2010, 07:56:50 pm
<a href="http://www.youtube.com/watch?v=JWYOq3d40W8" target="_blank">http://www.youtube.com/watch?v=JWYOq3d40W8</a>

wow............................

Yeah, groovin' that perfect crossfit technique at a young age. Over/under on this kid's lifetime cumulative physical therapy bills: $55,000.

9470
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 30, 2010, 10:41:03 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

Didn't get a chance to post yesterday. Bit of a bust cause the gym, unannounced, had shut down the basketball court. I didn't have a backup plan so ended up doing some random shit. Closed today and tomorrow, too.

warm up
foam roll
stretch

work
jump rope x a bunch, about 35 total double unders
tuck jump x10
pogos x10

Then realized that I could use the court as long as I didn't bring any equipment on it, e.g. a basketball.

sprint x3
1-step x5 -- sucked, nothing over 29
repeat, but wasn't jumping well at all, so I cut myself off

More tuck jumps and pogos, some random broad jumps...mostly a waste of time cause I didn't have a backup plan. Oops.

cool down
stretch

adarq, any ideas for the SR sessions, especially now that it's getting cold and sprints are gonna get harder to do? I know we talked about this before but I'm evidently incapable of putting something reasonable together on my own.

9471
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2010, 05:13:22 pm »
Surely soccer balls are easy to find and inexpensive in Denmark.

9472
Introduce Yourself / Re: Hi , new guy who wants to dunk
« on: October 29, 2010, 09:39:49 am »
Quote from: smnman on October 29, 2010, 06:09:09 am
you think air alert will help me ?

No. It might help you rub the grim, though, lol!  :P

 :welcome:

9473
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: October 29, 2010, 09:38:16 am »
Quote from: Zetz on October 29, 2010, 01:02:28 am
Oh, one more thing to note about my sprinting. I feel like the strength in each of my strides is better, and I'm getting my knees high like I should. But I need to work on turnover. I feel only slightly faster than last year and it seems purely from strength. If I can work more on actually moving my legs faster along with getting more distance in each step I think that will help me get much faster.

Not the same to say about long jump. The extra pop in my step is definitely going to make for some impressive jumps this coming year. I'm excited to see how well that goes.

Decided to split the upperbody into tomorrow. Squats yesterday were overkill after being sick so I'm going to go a bit lighter until next week.

Forgive me if I've asked this before, but have you gone over to Charlie Francis's forum yet? There are some track coaches on there with a ton of experience who are willing to help with technique, drills, etc., if you ask.

9474
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2010, 09:35:05 am »
Quote trees get so ridiculous on this site. Flander, if you can't get your hands on a foam roller, just use a soccer ball. A little harder to balance on for some things but it'll have the same effect. In Stretch to Win they actually recommend a ball over a foam roller for most things because it's more maneuverable.

9475
Pics, Videos, & Links / Re: beast
« on: October 29, 2010, 09:22:28 am »
You were not previously familiar with Mr. Enamait? I hadn't visited Ross Boxing in a while but I think it's time to get back into the habit. Love that guy. And yeah, he's a freaking monster. I want to be able to jump rope like that.

9476
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 27, 2010, 08:40:11 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
shoot hoops -- not good
core stretches

work
tucks x10
pogos x10
sprint x4
1-step x17 -- getting better, omg, all at least 30 except 2 or 3, 1 or 2 might even have been 31

REA 2x3x95
jump squat 3x3x95
squat 3x2x285 -- way better than Monday
OHP worked up to top set of 5x125
chins worked up to top set of 5xbw+25 -- too easy

crunched for time so called it there.

9477
Introduce Yourself / Re: Yo Everyone
« on: October 27, 2010, 05:48:53 pm »
Quote from: H-Pour on October 27, 2010, 05:46:09 pm
I cant really say i am that athletic, im just a very quick learner. But i hope i am more athletic than i think i am.


ARE YOU A DONKEY? OR A RACEHORSE?

9478
Introduce Yourself / Re: Yo Everyone
« on: October 27, 2010, 05:48:14 pm »
adarq: college in UK =/ college in US

our man h-pour is 16 and british. my guess is he's talking about UK college.

US college = UK uni

add it to the list of things all english speakers in the world say wrong except americans.  :highfive:

9479
Pics, Videos, & Links / Re: Myree "Reemix" Bowden jumps for highest touch on backboard.
« on: October 27, 2010, 05:37:48 pm »
Quote from: Raptor on October 27, 2010, 03:38:26 pm
Nope... dunk contest dunkers practice dunking all time in a dunk contest/freeway to the rim environment. In game dunkers and basketball players do this as well but don't have the time/rest/resources to only do this so they also practice basketball skill and dunk in games, which is different.

Which is why the dunks by Shannon Brown, Rudy Gay, etc. are so freaking amazing. It's one thing to get a full run-up and a perfect toss. It's something completely different to throw down a sweet dunk in the fourth quarter when Kendrick Perkins and Paul Pierce are simultaneously trying to stop you.

9480
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 27, 2010, 05:22:22 pm »
Quote from: vag on October 27, 2010, 03:02:21 pm
Quote from: adarqui on October 27, 2010, 02:26:44 pm
I WOULD BEAT LBSS TO A LIVING PULP RIGHT NOW THEN DRINK HIM IN A SMOOTHIE MIXTURE, BUT I AM GOING TO SEE "RED" AND GO GET A CHOCOLATE MOO FROM JAMBA JUICE, THEN GET PHILLY CHEESE STEAKS, SO ILL BE GONE UNTIL LATER TONIGHT. YOU ARE LUCKY LBSS.


Raptor , that's also a great idea for easy consumed nutritional extra  ;D  :P

Quote from: Raptor on October 27, 2010, 05:17:39 pm
Thanks a lot, I'm a genius! :ninja:

Motherfuckers, if you think it would be easy to beat me into smoothie-making condition, you've got another think coming. At best you will end up in a caloric deficit from the energy you expend trying to beat me. At worst I will eat you alive. No fucking around with smoothies, either, I'm talking scrap by scrap.

Paleo, motherfuckers! What! WHAT!

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