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Messages - LBSS

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9571
Introduce Yourself / Re: Finally registered lol
« on: September 03, 2010, 11:14:25 am »
Ankle Injury Sufferers of the World Unite!

Make sure you rehab that shit loooooong after it feels "better," dude. Keep doing calf raises, keep stretching, keep doing balancing exercises and strengthening your feet. Even if it feels strong again, I assure you, it is not.

Do not replicate my mistakes of the past 7 years.

And  :welcome:

9572
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 03, 2010, 09:29:21 am »
Quote from: adarqui on September 03, 2010, 02:29:17 am

- 5.5 mile run


What happened to 7? Pussy.

9573
Track & Field / Re: Chris Huffins
« on: September 02, 2010, 10:46:55 pm »
10.22 for a decathlete is insane...

9574
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 02, 2010, 03:59:13 pm »
Quote from: vag on September 01, 2010, 01:28:46 pm
Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5

3d week that i get very sore , damn!


Looks like the age half of the equation is catching up to you  ;D

9575
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 02, 2010, 03:06:29 pm »
I was just re-reading the ratio technique article and the other thing that occurs to me is that I could do sprint/jump days completely lift-free. Have strength-hypertrophy and strength-power be done in the gym and something like "reactivity-power" done at the track and on the court. Would simplify logistics a lot.

E.g.

strength-hypertrophy : strength-power : reactivity-power : stim

phase 1, neutral = 2:2:2:0 x2
phase 2, power = 1:2:2:0 x2
phase 3, reactivity/peaking = 0:1:3:1 x1

Pulled those numbers completely out of my ass, but something like that.

Thoughts?

9576
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 02, 2010, 10:47:20 am »
Quote from: adarqui on September 02, 2010, 04:31:25 am


u got rabb'd brah! crossfit ftw!

btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.

??

pc

LOL, at least it was just nausea and I didn't feel like I was going to shit my intestines out.

I'm trying to figure out what to do about sprints and jumps. One possible solution would be to get a bike, thus cutting down on the time it takes to get from a field/track to basketball courts to the gym. Another would be to split sprints/jumps and weights into morning and evening workouts. Would require a major schedule shift, though. A third possibility would be to try to find a really flat section of road near the gym and sprint there. My gym's neighborhood is mostly residential -- lots of embassies and the like -- so not much traffic. But running on concrete/asphalt is, um, not optimal.

Speaking of my gym's neighborhood, I was watching Top Chef DC last night and realized that the house the contestants lived in during shooting is half a block from the gym. Saw them shooting once or twice but didn't think much of it. Funny.

9577
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 01, 2010, 08:52:12 pm »
My ankle/foot/leg is officially schizo. Everything felt great today from jump rope on through. I mean,  :) but WTF.

warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility

ankle rehab circuit (standard)

work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15

cool down
stretch
lie on the floor trying not to puke
stretch

I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.

9578
Nutrition & Supplementation / Re: Protein powder
« on: September 01, 2010, 04:51:35 pm »
Quote from: askfordev on September 01, 2010, 03:41:29 pm
girlfriends never like protein

Depends on the form it comes in  ;)

9579
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 01, 2010, 09:52:15 am »
Quote from: Glenn Pendlay
But, I think more important is the fact that you are going right up to failure every time you do this exercise, and are so emotionally hung up on your reps. Everyone has an exercise that they are prone to get too emotional about. One exercise that they base some of their "self image" on, or base an inapropriate amount of their feelings of going forward or backward in training on.

You have to fight that shit, and fight it hard. The more you can divorce emotion from the training process, the better. Training is a process of loading the body a certain amount that causes an adaptation to that load. It is not a process of coming to the gym and proving how strong you are or proving that you have not lost strength or muscle, etc.

I don't have a problem with this when I lift because for me lifting is just fun. But jumping is another story. I hate not being able to jump as well as I want and that's bad news. Need to remind myself of this quote when I start jumping again in earnest. I get so pissed at myself for jumping poorly and that is such a stupid cycle to be in. Training is about getting better a little bit at a time.

9580
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: August 31, 2010, 01:23:52 pm »
News flash: Weighted core exercises make your core sore.

9581
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 31, 2010, 09:39:10 am »
Quote from: adarqui on August 31, 2010, 05:49:51 am
Quote from: Flander on August 31, 2010, 05:46:04 am
Hit that head! Hit that head!  :headbang:

would be an amazing moment, i have to make it happen somehow.

:D

Only if you catch it on film.

9582
Nutrition & Supplementation / Re: Protein powder
« on: August 31, 2010, 09:38:39 am »
Quote from: wes135 on August 30, 2010, 10:46:39 pm
TrueProtein huh... looks like a great deal on the website. Hows the taste?

Taste is fine. I usually mix it with milk and chocolate syrup, which then just tastes like thick chocolate milk (can't taste the powder at all), or with a smoothie. My girlfriend says it makes the smoothie taste a little bit weird, but I actually like it.

9583
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: August 31, 2010, 08:52:27 am »
Quote from: adarqui on August 31, 2010, 05:03:36 am


how bad was the pain ? :/

Not sharp, stabbing pains. More like the kind of deep ache where the muscle feels really weak, almost like when someone gives you a deadarm. All the way up the outside of my calf to the back/outside of my knee. Needless to say, not the most stable feeling in the world, so I didn't push it. Got to make another PT appointment to get it checked up on.

9584
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: August 30, 2010, 09:38:12 pm »
K so my ankle is not better. Was getting some pains up and down the outside of my calf during my warm up so I scrapped my planned workout (lower body) and did ankle rehab plus core.

warm up
blah

work
ankle circuit x2
--calf raises x10, 10 w/5s pause at the top
--balancing on cushion x60s/ea
--stretch calf and soleus x10-15s
--double unders + other jump rope x a bunch
core circuit x3x40# DB
--weighted crunches x15
--leg lowers x10 (unweighted)
--side bend x10/ea
--GM w/DB behind head x10

cool down
row x500m
stretch

9585
Nutrition & Supplementation / Re: Protein powder
« on: August 30, 2010, 02:59:37 pm »
That's interesting. Those "recommended max" estimates tend to be super conservative. If you're worried stay away from EAS and MuscleMilk, but you should be doing that anyway because both of those are a huge ripoff.

FWIW, I get my WPC from TrueProtein, which you mentioned. No sweetener, just vanilla flavoring (you can customize it). Cheap as I've seen (although I haven't checked out CEL) and mixes very well. Might be chock-full of cadmium, for all I know, but it has been highly recommended by people I trust on this kind of thing (see signature). I wouldn't freak out too much.

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