Author Topic: a fast and explosive donkey! (Read 1213467 times)

LBSS · « **Reply #2790 on:** December 08, 2014, 05:11:13 pm »

putting this gif here for later use because it is awesome.

LBSS · « **Reply #2791 on:** December 09, 2014, 12:31:58 am »

yesterday: FIF Day 7
- rest

tonight: FIF Day 8

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- low front-to-back depth jump x 20,20

- reverse hyper x 12; +10 x 12
used ankle weights that they had in the gym after trying and failing to use a DB.

- squat 275 x 5,5,5

- BSS ISO x 60s/leg

- advanced glute bridge ISO x 60s

- calf raise 355 x 20,20
remembered that the sled weighs 50lbs.

- some OHPs and pull ups

- stretch

LBSS · « **Reply #2792 on:** December 09, 2014, 09:31:36 pm »

FIF Day 9

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- SVJ x 4; two-step RVJ x 6 @90%

- plank x 30s,30s

- leg raise x 13,13

- SL glute raise x 50/leg (25,15,10)

- seated hip flexor raise w/3s pause x 8,8/leg

- stretch

LBSS · « **Reply #2793 on:** December 12, 2014, 09:20:07 am »

skipped wednesday because of office holiday party.

last night:

FIF Day 10

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired

- warm up

- side-to-side depth jump x 20,20

- BB hip thrust 155 x 12,12

- DB BSS 50s x 10,10,10

- BSS ISO x 60s/leg

- calf raise 365 x 20,20,20

- bench 135 x 10+3+3+3

- pull ups x 19/total

- stretch

LBSS · « **Reply #2794 on:** December 13, 2014, 02:40:26 pm »

last night:

FIF Day 11

WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- SVJ and RVJ

- plank x 30s,30s

- leg raise x 15,15

- SL glute thrust x 50/leg (20,20,10)

- seated hip flexor w/3s pause x 8,8/leg

- stretch

rushed and gym closed on saturday night so no warm up or jumps.

LBSS · « **Reply #2795 on:** December 14, 2014, 03:59:25 pm »

yesterday: FIF Day 12

WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: feet, lower back
MENTAL STATE: good

- warm up

- SVJ x 4 @90-100%; RVJ x 5 @90-100%
because i couldn't yesterday and the court was open. considering how sore my glutes were these were not terrible.

- reverse hyper x 15,15

~~- squat~~
low back not feeling it, no sense at all in pushing.

- BSS ISO x 60s/leg
getting easier

- advanced glute bridge ISO x 60s
also getting easier

- calf raise 385 x 20,20,20

- stretch

LBSS · « **Reply #2796 on:** December 16, 2014, 09:28:27 am »

yesterday: FIF Day 13

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, tired

- warm up

- SVJ x 4; RVJ x 5 @90%

- plank x 30s,30s

- leg raise x 15,15
legs basically straight now

- SL glute thrust x 50/leg (25,25)

- seated hip flexor w/3s pause x 8,8/leg

- stretch

well, i'm a day behind now.

LBSS · « **Reply #2797 on:** December 16, 2014, 10:02:45 pm »

FIF Day 14

~~- rest~~

skipped because i did it yesterday

FIF Day 15

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little stressed at the beginning but calmed down while warming up

- warm up

- depth jump @15" x 5,5,5,5
pretty much always twist to the right on these, about 20 degrees. interesting.

- jump squat 70 x 8,8,8,8
no reset except on third set. 70lbs=40% of system weight, as rx'd.

~~- RVJ or SVJ x 2 (optional)~~
skipped because i did a couple during warm up

- reverse hyper x 15,15,15
pointed toes, more challenging, more engagement from hamstrings. made it easier to keep feet together, as well.

- stretch

LBSS · « **Reply #2798 on:** December 18, 2014, 11:18:58 am »

last night: FIF Day 16

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: fine

- plank x 30s,30s

- leg raises x 16,16

- SL glute bridge w/3s pause x 10,10/leg
was supposed to do advanced glute bridge but circumstances meant could only do SL. too complicated to explain why. got 'em done, that's what counts.

- hip flexor raise w/3s pause x 8,8/leg

LBSS · « **Reply #2799 on:** December 18, 2014, 10:17:29 pm »

FIF Day 17

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up
i can consistently get 30 on a SVJ without max effort. that is good.

- depth jump @ 15" x 5,5,5,5
first set awesome, got progressively worse until the last couple reps.

- half squat 275 x 3,3,3,3

- reverse hyper x 12,12,12

- superset x 2
-- DB OHP 40s x 10
-- pull up x 6+4

- stretch

LBSS · « **Reply #2800 on:** December 21, 2014, 05:30:26 pm »

friday: FIF Day 18

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little
MENTAL STATE: good

- warm up

- plank x 30s,30s

- leg raise x 16,16

- advanced glute bridge w/3s hold x 10,10

- standing hip flexor raise w/3s hold x 8,8

combined yesterday and today, today: FIF Day 19+20

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: right knee (full squats good, half squats BAD!)
MENTAL STATE: good

- warmup
dunked small dodgeball, fucked hand up on rim with big dodgeball. a bit swollen now but nothing serious.

- depth jump @15" x 5,5,5,5

- DB jump squat 35s x 8,8,8,8

- reverse hyper x 13,13,13

- circuit x 2
-- dip x 10
-- plank x 30s
-- pull up x 6+4
-- leg lower x 17

- circuit x 2
-- DB OHP 45s x 10,8
-- advanced glute bridge w/3s hold x 12
-- DB row 80 x 10
-- standing hip flexor w/3s hold x 8

- stretch

right knee is NOT happy about the half squats. never again without a box or pins.

LBSS · « **Reply #2801 on:** December 28, 2014, 07:09:39 pm »

vacation was good, worked out a couple of times in the hotel to nearly complete FIF. i missed a couple of workouts over the course of the four weeks and did not do the priming/pre-test day today that i wanted to, as i spent most of the day (and most of last night) with a nasty headache.

plan for the rest of the week is:

monday
- jumps
- depth jumps
- jump squats
- squats
- upper shit

tuesday
- bw shit, with holds and isos

wednesday
- rest

thursday
- test
- (if testing doesn't go super well) squats

friday
- rest

saturday
- test part 2

weights throughout for low reps, relatively high intensity.

LBSS · « **Reply #2802 on:** December 29, 2014, 05:08:51 pm »

seifullaah's journal got me thinking: who's around or below my level of explosiveness among active posters? him obviously, vag, loopy, scooby...maybe eric but he doesn't count because he's twice my size...probably adarq at this point...raptor...anybody else? chris, acole, mutombo, gukl, kf, dreyth, coges are all more explosive than i am. meh, it's neither here nor there, just idle thinking.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: chest cold
MENTAL STATE: good

- warm up

- depth jump x 4

- DLRVJ x ~8
meh, peaked around 34

- DB jump squat 35s x 2,2

- squat 275 x 3,3

- superset x 2
-- DB OHP 50s x 5
-- pull up x 8

- stretch

ok.

LBSS · « **Reply #2803 on:** December 30, 2014, 11:43:23 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: chest cold
MENTAL STATE: good

- warm up
extra-long, lots of low-intensity layups and dribbling.

- advanced glute bridge w/3s hold x 10,10

- SL reverse hyper x 10,10/leg

- stretch

could not hit the broad side of a barn with my shot tonight. also felt pretty slow. probably didn't help that i smoked weed for the first time in a long time last night -- friends in town, felt great at the time, not the best for training even before a light day.

aiir · « **Reply #2804 on:** December 31, 2014, 09:23:41 pm »

That explosiveness thing reminded me of the ancient rankings thread...wish we could resurrect it, nothings a better motivator then competition.

Lovin' the extracurricular activities haha

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1213467 times)

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