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Messages - LoopieMclooperson

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841
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 08, 2011, 12:33:05 am »
1/7/11 Fri

BW= 182.2
strength level= weak

warm up

pogo hops
3 x 8

on box jumps 24"
2 x 8

depth jumps 24" to 24"
3 x 6

jump squats #75
3 x 5

squats
3 x 185
5 x 225
3 x 3 x 235
20 x 135

ham curl 105#
3 x 10

seated toe raiser 45#
4 x 10

bombed this workout. squats felt very heavy, I could only hit tripples with good form.
I think the basketball and the MSEM back to back wiped me out.

842
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 06, 2011, 12:37:46 am »
Quote from: adarqui on January 05, 2011, 05:25:38 am
cool man

i feel much better on coffee+protein shake than an energy drink.. energy drinks make me woozy sometimes but really amp'd, the feeling wouldn't be good for sports imo.. but for sports, i feel great on just instant coffee (1-2 teaspoons) + a milk/protein drink.

good job on those jumps with the fatigue!

pc

Thanks for the tips and encouragement. no more rockstar, I can't handle my caffine.

1/5/11 Wed
BW=180.2

upperbody with cardio.

bench press
5 x 135
5 x 185
5 x 195
2 x 5 x 205
18 x 135

seated cable row 120#
4 x 10

pull ups BW
3 x 6

dips BW
4 x 15

ab and core work throughout

treadmill 20 mins
4.5 inlcine 4.5mph


843
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 05, 2011, 02:00:00 am »
1/4/11 Tues

Played b-ball about 2.5 hours. 1st time in over a year. I love and miss sports. Still feeling the MEBM even with the light weight. drank a rockstar on the way out, which was a bad idea. I really feel the caffine. even with the fatique got some easy 30" jumps. ( finger tips level with rim )
I would probably feel the STIM from monday if I played on wednesday, but not an option. oh well.
Couple more pounds off, better condtioning and some more weight on my back and I am going to hit some PR's in the next two months. good shit.

844
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 03, 2011, 11:17:23 pm »
1/3/11 Mon

BW=181.2

pogo hops
3 x 8

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
3 x 135
3 x 185
2 x 225
8 x 245 MSEM
6 X 245 MSEM
20 X 135 MEBM

Felt great after workout. ran last couple of nights on treadmill, starting to get cardio back.
Plan to play some pick-up ball tomorrow night and get some ME jumps and see were my progress is.

845
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: January 02, 2011, 02:08:19 am »
grave digging......

38.5/70*100= 55.0

too bad long torso doesn't = big ups :ibjumping:


846
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 02, 2011, 01:47:15 am »
1/1/11 Sat

treadmill 30min
5.0 incline 4.5mph

bench press
6 x 135
3 x 5 x 205
 
pull ups BW
10,10,8

inverted rows BW
3 x 10

dips BW
3 x 20

hang clean and press 95#
3 x 8

847
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 31, 2010, 06:14:56 pm »
12/31/10 Fri

BW=180.2 almost back in the 170's

dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way! :ibsquatting:

848
Pics, Videos, & Links / Re: Dunks from today, rim 9'11 (3.02m)
« on: December 30, 2010, 08:21:01 pm »
smooth dunks man. very fluid.

I like your extension. makes me want to go foam roll my lats.

+1 on the high socks.

849
Performance Training Blog / Re: Max Effort Beast Mode (MEBM)
« on: December 29, 2010, 09:01:16 pm »
Damn son, that is beast!

+ the rusted squat rack in the backyard= beast

I feel like a pussy for lifting in a gym and not busting out another 20 reps after my workout. Thanks :headbang:

850
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 27, 2010, 11:13:11 pm »
12/27/10 Mon

trashed after holiday, feel weak and fat (like a lady).
heres the workout:

dynamic warm up

jump rope 5 min

on box jumps 24"
2 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
5 x 135
5 x 185
2 x 225
5 x 235
3 x 3 x 235

ham curl 105#
4 x 10

seated toe raiser 45#
4 x 12

reverse hyper BW +10
4 x 12

ab and core circuit

treadmill 20 min
4.7 mph 3.0 incline

static stretching and out

851
Pics, Videos, & Links / Re: power clean video snapshot
« on: December 24, 2010, 01:28:11 pm »
that guy ripped off my clean platform. I of course set mine up in the middle of the street at night while wearing all black for max training effect!

852
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 24, 2010, 01:25:06 pm »
Quote from: adarqui on December 24, 2010, 06:06:05 am
ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?


853
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 24, 2010, 12:43:53 am »
12/23/10 Thur

Lack of sleep going into this workout about 9 hours sleep total last two nights.

dynamic warm up

pogo hops
3 x 5

on box jumps 24"
3 x 6

depth drops 24"
3 x 6

Squats
5 x 135
5 x 185
2 x 225
2 x 245
1 x 265
295 unrack hold 10 seconds
missed 275 (no focus)
feels good to get heavy weight on my back even if I can't lift it.

Power cleans to ease frustration of missed PR tie on squats.
3 x 135
3 x 145
1 x 155
1 x 165 new PR

Bench press
5 x 135
5 x 185
2 x 5 x 205

cable row 100#
4 x 10

+ ab and core punishment.

still need more cardio. I'm out of shape and can really feel it on multiple reps in weight room. bright side I'm down about 3 pounds in the past 3 weeks.

ready to move into some MSEM sets in the coming workouts. any ideas on best way to implement?

854
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 20, 2010, 11:31:45 pm »
12/20/10 Mon

Dynamic warm up

jump rope 5 min

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
4 x 5 x 225

Bulgarian split squat 20# db's
3 x 8

ham curl 100#
4 x 8

seated toe raisers
4 x 12

reverse hyper BW+10
4 x 12

Treadmill 15 mins
3.5 inline 4.0 mph

855
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 19, 2010, 11:16:11 pm »
12/19/10 Sun

dynamic warm up

sprints 85-90%
3 x 3 x 30 yards

treadmill 25 mins
5.0 mph 5.0 incline

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