Author Topic: a fast and explosive donkey! (Read 1092040 times)

LBSS · « **Reply #75 on:** November 23, 2009, 07:07:07 pm »

Quote from: LBSS on November 23, 2009, 11:47:46 am

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 ). 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.

EDIT: That might sound a lil bit harsh. Not intentional. I just get a bit hyped about my teams, you see.

adarqui · « **Reply #76 on:** November 25, 2009, 02:24:44 am »

Quote from: LBSS on November 23, 2009, 07:05:59 pm

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.

well, the iso stim stuff works ya, but, i'd go with just amping up on some caffeine.. ;0

caffeine works so damn good, i would use it once a week to make sure certain jump sessions were never stale..

pre jump workouts ive seen these things work good (after a really good warmup):
- caffeine
- iso ext stim
- heavy db swings for ~3 reps
- med ball scoop tosses
- 18" dj's

the med ball/iso/db swings i would complex with the VJ's.. i dont think you should complex the DJ's with the VJ's..

so any of those, ive seen vj get boosted up..

peace man

adarqui · « **Reply #77 on:** November 25, 2009, 02:25:35 am »

Quote

EDIT: That might sound a lil bit harsh. Not intentional. I just get a bit hyped about my teams, you see.

nah, it was fine.. i misread you, you should have been more harsh..

im a duke fan, and i always root for OSU to own MICH..

i worked with a guy who played 4 years at mich, he would get SO heated prior to that game.. (after he had graduated etc).. people f'd with him non stop.

LBSS · « **Reply #78 on:** November 25, 2009, 11:24:04 pm »

Quote from: adarqui on November 25, 2009, 02:24:44 am

Quote from: LBSS on November 23, 2009, 07:05:59 pm
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.

well, the iso stim stuff works ya, but, i'd go with just amping up on some caffeine.. ;0

caffeine works so damn good, i would use it once a week to make sure certain jump sessions were never stale..

pre jump workouts ive seen these things work good (after a really good warmup):
- caffeine
- iso ext stim
- heavy db swings for ~3 reps
- med ball scoop tosses
- 18" dj's

the med ball/iso/db swings i would complex with the VJ's.. i dont think you should complex the DJ's with the VJ's..

so any of those, ive seen vj get boosted up..

peace man

Good advice, I'll give that stuff a try. Maybe the heavy DB/KB swings. Also this trainer at my gym has a vertimax thing, which could also work. Kind of a pain to set up, though, and I can only do it when there's no one playing basketball. Whatever.

Fuck Ohio State.

LBSS · « **Reply #79 on:** November 29, 2009, 11:38:47 pm »

Alright, after a too-long break for Thanksgiving, family, overeating like crazy (gained four pounds at dinner alone on Thanksgiving day, not including hors d'oeuvres or dessert), etc., tomorrow it's back to work.

adarqui · « **Reply #80 on:** November 30, 2009, 03:03:01 am »

nice, good eatin'

LBSS · « **Reply #81 on:** November 30, 2009, 09:21:45 pm »

Warm up
the usual

Work
Squat 3x5x235
Bench 3x5x170
DL 4x320...son of a BITCH! These all sucked and while I got the fourth rep up, it barely counts because I forced it up through sheer pissed-offness

Cool down
stretch x10'

Squats felt great, bench felt meh, DL still feels like crap. I was trying straps for the first time, but I don't think that was it. Well, I'm just gonna keep progressing on the others and leave the DL at 320 until I can get five reps.

LBSS · « **Reply #82 on:** December 01, 2009, 09:37:11 pm »

Check that, low back feels wonky as shit today. Might re-start DLs at 300 while moving everything else up. Also, gonna do higher depth jumps. Workout today:

Run x32' @ easy pace, ~3.4 miles, HR ~150

Rest x10'

Core
plank circuit 3x90", 60" rest (left 30" middle 60" right 30")

Cool down
stretch
foam roller

LBSS · « **Reply #83 on:** December 04, 2009, 09:07:15 pm »

Schedule got all fucked up this week. I'm mad at myself about it but there's nothing to do but get back to work tomorrow. I did manage to run today.

Workout
Run @ easy-ish pace x~33', 3.9miles, HR ~160-165 by the end, which is too high, mostly because I was pissed at myself

Cool down
a few pushups
stretch

Weak sauce

LBSS · « **Reply #84 on:** December 08, 2009, 09:32:31 pm »

Fell off the wagon a bit recently, in case you couldn't tell. Felt like my form had gone completely to hell on everything, despite dropping the weights a lot. Oh well, no sense being upset about it, just gotta get back to work.

Warm up
shoot around x10'
mobility stuff (ish...I still need to sit down and write out a warm-up routine to use consistently)

Work
Squat 3x5x225
Bench 3x5x165
DL 5x300
Pallof press 3x20x60 (10 each side)

Cool down
stretch

adarqui · « **Reply #85 on:** December 08, 2009, 11:59:35 pm »

ya your last tough w/o was on the 30th, maybe you just had to recharge a bit.

LBSS · « **Reply #86 on:** December 10, 2009, 10:23:10 pm »

Stupid life got in the way again today...cousin is in town who's headed out to Iraq in January, last chance to see him. There are priorities and then there are priorities. Anyway still got an abbreviated workout in. Form felt like garbage again but the weight wasn't hard. Also I got stuck in a rack that's right in front of a mirror, which I absolutely hate.

Warm up
quick jog to gym
mobility
USATF foot warmup

Work
Squat 3x5x235

Cool down
stretch

LBSS · « **Reply #87 on:** December 13, 2009, 08:52:23 pm »

Did this workout yesterday then had no time to post it. Squats felt better, OHP felt okay. Back on the regular schedule starting Tuesday.

Warm up
recliner bike (hated this, will not do again)
mobility

Work
Squat 3x5x245
OHP 3x5x105

Cool down
stretch

LBSS · « **Reply #88 on:** December 16, 2009, 07:59:46 am »

The holidays are a great time for many reasons, but they sure make it harder to get to the gym

Anyway, yesterday I just had time for squats, but I finally felt like the form was back and I started progressing again.

Warm up
abbreviated

Work
Squat 3x5x250

Cool down
stretch

adarqui · « **Reply #89 on:** December 16, 2009, 02:24:46 pm »

Quote from: LBSS on December 16, 2009, 07:59:46 am

The holidays are a great time for many reasons, but they sure make it harder to get to the gym Anyway, yesterday I just had time for squats, but I finally felt like the form was back and I started progressing again.

Warm up
abbreviated

Work
Squat 3x5x250

Cool down
stretch

why is it harder to get to the gym?

thats why i liked having the key to MSC.. we'd go do workouts on x-mas & other holidays ;0

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Author Topic: a fast and explosive donkey! (Read 1092040 times)

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce