Author Topic: a fast and explosive donkey!  (Read 371913 times)

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LBSS

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Re: no bounce, need bounce
« Reply #60 on: November 10, 2009, 09:40:08 pm »
0
Run 40-45 mins @ easy pace, HR ~140-150
Cool down
Stretch
Mini core/pushup workout

Felt nice, beautiful night.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: no bounce, need bounce
« Reply #61 on: November 11, 2009, 08:16:26 pm »
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Warm up
Shot hoops
The usual

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

Cool down

stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: no bounce, need bounce
« Reply #62 on: November 14, 2009, 03:32:46 pm »
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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.
« Last Edit: November 14, 2009, 03:50:49 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #63 on: November 14, 2009, 04:36:10 pm »
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nice, hope you get some goods gains on vert during this upcoming deload!

LBSS

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Re: no bounce, need bounce
« Reply #64 on: November 15, 2009, 02:52:39 pm »
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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.
« Last Edit: November 16, 2009, 11:50:37 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #65 on: November 16, 2009, 10:04:06 pm »
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Deload.

Warm up
as usual

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

Cool down
stretch

Easy-peasy.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #66 on: November 17, 2009, 09:53:03 pm »
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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)
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #67 on: November 19, 2009, 12:35:30 am »
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Warm up
stationary bike x10'
mobility

Work
squat 3x5x195
bench 3x5x155
DL 5x270

Cool down
stretch but definitely bs'd it, not sure why. now i'm up way too late and gotta go to bed.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #68 on: November 20, 2009, 10:49:43 am »
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Workout last night:

Foam roll upper legs x20 minutes

Yes, this counts as a workout. At least, it was harder than the rest of my workouts have been this week. It's really interesting to notice the difference between pain and tightness when I roll my right (dominant) leg versus my left (weaker) leg. The right one hurts so much more; I actually can barely roll out the VMO (teardrop muscle). I have to take some weight off it or it hurts too much. But it feels awesome afterwards and if I keep it up the tension should go down a lot.

Also, this morning I woke up and had a strange urge to try a one-armed pushup. Never done one before, but I got it! Right arm only, left was a fail. Still, was kind of a nice surprise.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #69 on: November 21, 2009, 05:46:47 pm »
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Workout was a bit weird today. I was drunk as hell last night (my birthday) and then Ohio State ruined my god damn birthday for the sixth year in a row. So I was kind of depressed and low-energy. Forced myself to go to the gym anyway, didn't really do much of a warm-up, and then, well...went off script a bit.

Work
squats 3x5x195
OHP 5x95 (about here is where I said screw this)
jump squat 4x4x95 supersetted with
pull ups 4x5xbw (third set I climbed a 15' rope w/o legs instead)

Core
Russian twist 3x30 (60 touches), 30" rest

Cool down
Stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #70 on: November 21, 2009, 09:06:28 pm »
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tell me about it, i pretty much stopped watching UM games..

the dolphins have a nice team though, i love NFL alot more than NCAA FB too so.. but ya ohio ST and UM fell off.

LBSS

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Re: no bounce, need bounce
« Reply #71 on: November 21, 2009, 10:10:06 pm »
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Yeah but I fucking WENT to Michigan, so I still have to watch the games. Painful. Just painful. And my NFL team is the Skins, so basically this year sucks.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #72 on: November 23, 2009, 06:32:59 am »
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Yeah but I fucking WENT to Michigan, so I still have to watch the games. Painful. Just painful. And my NFL team is the Skins, so basically this year sucks.

hahaha you are an OSU fan and went to michigan? wow thats nuts.

i have a few friends who went to OSU, they say its WAR over there come rivalry week/game day etc.. and well all the time..

best rivalry in sports i'd say.

why'd you end up going to michigan?

LBSS

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Re: no bounce, need bounce
« Reply #73 on: November 23, 2009, 11:47:46 am »
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Huh?
Quote
Ohio State ruined my god damn birthday for the sixth year in a row.

I freaking hate Ohio State. They have won six straight games against Michigan, always within 2 days of my birthday. What makes you think I'm a fan?!?!?!? I went to Michigan because I wanted to get the hell out of Maryland for a while (lived my whole life there). Plus it's a great school and everything. Good choice, I loved it there, even with the cold.

And yeah, the UM-Ohio State rivalry is just awesome. People go nuts for a whole week beforehand and then it pretty much dictates the mood on campus for weeks afterward. Although I have to say, the best rivalry in American sports is UNC-Duke basketball. My mom went to Duke and my dad went to UNC, so I got in on that one as a baby and nothing else gets me fired up like my Blue Devils whupping on the Heels (yeah, yeah, mama's boy, whatever ;D). And nothing crushes me like Carolina winning. In other words, it's been a really, really bad year for me as a sports fan.

  • Duke getting blown out in the NCAA tourney
  • UNC winning the title
  • Michigan losing to OSU for the sixth year in a row
  • Michigan missing out on a bowl for the second year in a row for the first time since like 1963
  • Redskins sucking ass
  • Dan Snyder still the owner of the Skins
  • Wizards one of the worst teams in the NBA in 08-09
  • Wizards still mediocre despite getting semi-healthy again
  • At least we have the Caps, but then again, Pittsburgh won the title last year so F that

I think I should take up stamp collecting or something.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #74 on: November 23, 2009, 07:05:59 pm »
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Tried to test vert today but forgot shorts at home. Gave it a shot anyway but I wasn't focused at all. Warmed up, took the recommendation of a paper I read recently and did two sets of five CMJ's with 7.5# dbs in each hand, ample rest. Then I stepped on the mat and my best effort was...28.5". Weak. A PR, but still I feel like I should/could be jumping so much higher. I just peaced out after that and will try again tomorrow with a proper workout afterward.

Any tips on warming up for the jump attempts? I know the iso stim thing works but my gym doesn't have one of those machines. A regular GHR might work, though.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter