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Messages - LBSS

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9976
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 17, 2009, 09:53:03 pm »
Workout -- cardio and core

Warm up
none

Cardio
Row x15' (~3200m)
Stationary bike x10'
Row x5' (~1250m)

Core x3
T push-up x10 (5/side)
Russian twist x15 (30 touches)
Pallof press x10/sidex50#
Chin-ups x5 (need to start doing more of these because I've gotten worse at them in the past couple of months)

Cool down
stretch
foam roll legs and low back (hooooooooly shit I need to get back into doing this regularly cause it hurt like a mother, especially my right IT band and quad)

9977
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 17, 2009, 11:46:24 am »
no heartburn this time?  ;D

9978
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 16, 2009, 10:04:06 pm »
Deload.

Warm up
as usual

Work
Squat 3x5x195
OHP 3x5x105
Pull ups 3x5
Chin ups x5

Cool down
stretch

Easy-peasy.

9979
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 15, 2009, 02:52:39 pm »
Quote from: adarqui on November 14, 2009, 04:36:10 pm
nice, hope you get some goods gains on vert during this upcoming deload!

Thanks man. I'm hoping for 30" but we'll see. Workout today:

Warm up
abbreviated varsity warm-up
leg swings

Tempo run (1=100yards, 2=200y, +=40s rest, pace 20s/100y)
1+1+1++
1+2+1+1++
2+1+2+1++
1+2+1+1++
1+1+1++

Core circuit x3
pushups x15
crunches x30
side crunches x15 each
supermans x15

Stretch

Tempo run was niiiice and easy, 20s/100y is a leisurely pace even for the likes of me. But it felt great, got the heart rate up and the blood pumping.

EDIT: the total volume for the tempo run was 2200m.

9980
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 14, 2009, 03:32:46 pm »
Warm up
as usual

Work
Squat 3x5x245
Bench 3x5x175
Dead lift 3x320 FAIL: did these as singles and could not get the fourth rep off the floor without form going to shit
Pallof press 2x10/sidex60
Bunch of pullups, rows, inverted rows scattered throughout

Cool down
stretch

These all felt hard, except the second set of bench presses. Time for a deload after pretty much a month straight of linear gains. Starting Monday I'm dropping back down to the weights I started with, then I'll test standing vert before ramping back up the following week.

EDIT: I finally sucked it up and ordered straps, so my DL can keep going up without me having to worry about grip.

9981
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2009, 04:42:58 pm »
Quote from: adarqui on November 12, 2009, 04:47:56 am
ps: ghr's gave me massive heartburn

crazy shit

WTF? You sure it wasn't something you ate? I got mad heartburn the other day and couldn't figure out what it was from but it had to be food. Maybe you were doing the GHRs so fast the centripetal force got hold of your stomach acid LOL.

9982
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 11, 2009, 08:16:26 pm »
Warm up
Shot hoops
The usual

Work
Depth jump 3x5
Squat 3x5x240
OHP 3x5x120
Bunch of chins and pullups thrown in

Cool down
stretch

9983
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 10, 2009, 09:40:08 pm »
Run 40-45 mins @ easy pace, HR ~140-150
Cool down
Stretch
Mini core/pushup workout

Felt nice, beautiful night.

9984
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 09, 2009, 10:04:23 pm »
Warm up
jog to gym x10' sloooowwww
mobility shit

Work
Squat 3x5x235
Bench 3x5x170
Dead lift 5x310

Cool down
stretch
shoot hoops x5'
jog home x10' sloooowwww

Found an absolutely awesome resource on soccer training via Charlie Francis' forums (saw your name somewhere on there, adarqui). Tons of great info but loooots of crap to wade through over there, and this guy duxx (Mladin Jovanovic is his real name) put together a sick PowerPoint of his soup-to-nuts training philosophy. I know everyone here is pretty much focused on vert (well, except adarq), but if anyone's interested I'd be happy to email it around.

9985
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 08, 2009, 04:26:50 pm »
Yeah and it wasn't even on landing that I was looking down, it was the whole damn time. Easy enough to fix, just need to focus on it until it becomes natural. Training today: Feldenkrais class. Continues to be awesome.

9986
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 07, 2009, 04:36:02 pm »
Frisbee was fun. It's just fall rec but I'd been busy with club or other shit for the past month and a half so it was only my second game with this team. We won despite trying very hard to lose towards the end of the game. I was running and cutting okay but will definitely need to do some more specific stuff as next spring approaches. For the time being legs felt good, throws were still there, and winning is fun.

9987
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 07, 2009, 12:23:11 am »
Yeah I need to find something I can reach to, it definitely seems to help. I figured out after a couple of weeks of box jumps that my natural tendency after I land is to look down, which is not conducive to jumping high. So for the time being my big improvement is just to remind myself to look up. Anyway, speaking of depth jumps, they fucking sucked today for some reason. See first part of log title. Workout:
Warm up
Shoot around, bricks everywhere, ball was too bouncy
The usual
Work
Depth jump 3x5
Squat 3x5x230
OHP 3x5x115
bunch of random sets of 5-6 pullups/chinups
Cool down
Stretch

Also I was fidgety as shit, barely could keep still between sets, just kind of wandered around, did some bridging, jumped onto and off of stuff, etc. Lots of energy for some reason. And now I'm tired as fuck and going to bed at 12:30 on Friday. Frisbee game tomorrow for the first time in weeks.

9988
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 04, 2009, 06:57:37 pm »
Workout today:

Run 28 minutes, easy pace, covered a bit over 3 miles but spent around 3-4 minutes waiting for lights to change. Screw running downtown at rush hour. HR ~156 at the end due to the second 1/2 being entirely uphill, average HR for the run was closer to 140

Cool down
Foam roll
stretch

I'd almost forgotten how much I love running. Gonna start doing it a little more, mixing in the Frees and FiveFingers depending on temperature and how fast I feel like going. Frees are a necessity for fartleks and such because decelerating from a sprint in FiveFingers on cement is a recipe for disaster.

9989
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 04, 2009, 09:41:38 am »
Quote from: adarqui on November 04, 2009, 03:16:47 am
very nice work on 300 x 5..



Thanks. I'll be happy when that number is high enough for me to throw down. Forgot to mention the other day, when I was shooting around before getting into my warm up, I got a full knuckle on the rim for the first time. Kind of surprised myself, in a good way. I've been able to touch 120 before, but I mean barely, so I'd guess I hit around 121, which would mean a 31-32" running vert without really thinking about the jump. Seven more inches to go.

9990
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 03, 2009, 08:13:10 pm »
Workout felt great today. No jumps because I was trying to get it in before the Crossfitters took over the gym. Stupid Crossfit. Anyway, here goes:

Warm up as usual, adarq, you're right when you say jumping rope wears out the shoulders. I did some higher speed stuff today and was definitely feeling it.

Work
  • Squat 3x5x225 (two plates!)
  • Bench 3x5x165
  • Dead lift 5x300

Cool down stretch

Considering that the first time I ever tested a dead lift 1RM, last December, I could lift 275, 5 reps of 300 going up easy feels pretty good. Progress continues to be week to week, although some of that is probably still the fact that I scaled back a little from my 1RMs when estimating the progression. Some is probably neural. Also I've gained a little bit of weight (~5lbs) since then. Not sure I like that, I have no interest in being much more muscular than I am, but it's not a big deal.

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