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Members Area => Progress Journals & Experimental Routines => Topic started by: LBSS on September 10, 2009, 04:54:40 pm

Title: a fast and explosive donkey!
Post by: LBSS on September 10, 2009, 04:54:40 pm
July 3, 2013
Time to suck it up and use the progress tracker. http://www.adarq.org/progress-journals-experimental-routines/lbss-progress-tracker/new/#new


October 10, 2012

So, looking back to the first post here for the first time in a long time, seems I've been at this for over three years. I've added 80+ pounds to my squat and 5" to my vertical in that time. Not nothing but not all that great, either. Life has gotten in the way, and indecisiveness and my lack of ability/willingness to go as balls-out as I should. More sacrifice is needed, more consistency is needed. But I'm still at it and I'm not quitting.

After all this wanking about acole14's template, I think I'm just going to go back to the template that adarq wrote out below, last year. It's in the same spirit as acole14's but it's simpler and there's no sprinting day, which I think is probably good. And I had my best gains on it -- first time grabbing rim and hanging on, first batch of sessions where I could get 32" consistently. I haven't really progressed since then in my jumping or anything else, except bodyweight. And I guess I'm a little stronger. Yeah, it's time to jump more. Only differences from the template: CORE is not optional unless I'm late for something, and CORE circuits will include glute bridges/RDLs.

__________________________________________________________________________________

edited by adarq dont delete plz!!


http://www.adarq.org/forum/progress-journals-experimental-routines/no-bounce-need-bounce/msg23825/#msg23825


real quick synopsis, as im being bit by mosquitos..

volume-strength:power:deload-reactive = 1:2:1


session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH


session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH


session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH


session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH


basically:

Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1

so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.

what you think?

peace man!@$!@






Hi everybody. Sorry for the wordiness in advance; I'm a giant dork and A) overthink everything, and B) don't know how to shut myself up once I get going.

I'm looking to improve my very sad and pathetic vertical. Also to get stronger and faster and in better shape, but the number one concern is vert and I obviously can't do everything at once. Currently I've got a 27" CMJ (25" consistently, 27" is my most recent test max) and ~30" running jump. Never measured that but I can graze the rim at a height of 71", reach of 90", so that makes sense. Basically I am the least reactive person on Earth. I can go forever at slow speeds without any training at all but for whatever reason have decided to play an intermittent-sprint sport (ultimate Frisbee). I'd like to get to 35" standing, 38" running. That would allow me to dunk a soccer/volley ball and sky a bunch of people that I currently can't on the ultimate field.

The ultimate season will be over in about a month, so currently I have practice three times a week and do plyos/lift twice a week, except tournament weeks when we have just one practice but 8 hours of ultimate on Saturday and 6 on Sunday. Two of those left before the end of the season. I've never really lifted before this year, and I've had some trouble sticking with a plan. Maybe if I put it up here I'll be better about that. Oh yes, I'm 5-11, 169#, about 9-10% bodyfat. My best dead lift is 335#, front squat 245#, OHP 125#, bench 185#. Want 400/300/165/250 but I'm not pressed about those numbers as much. I'm going to keep muddling along in the gym until Frisbee is done (currently it's plyos plus DL/squat plus some assistance and upper body stuff, but no real consistent plan) but then turn it up a few notches and try to make some improvements. I'm thinking along the lines of Kelly Baggett's ultimate split:

Sunday: low-intensity steady-state cardio 30-40 minutes, Feldenkrais class (trying to move better, too...look it up if you're curious)
Monday: agility ladder drills, donkey ankle bounces, 20-yard sprints, running verticals, dead lifts, OHP/pullups, Bulgarian split squat, core, cool down w/10-15 minutes LISS cardio, strech
Tuesday: LISS cardio 30-40 minutes, stretch, Feldenkrais on my own
Wednesday: agility ladder drills, intervals/high-intensity conditioning
Thursday: completely off (have class from 6-9 at night so this is the natural day to rest)
Friday: agility ladder drills, donkey ankle bounces, 40-yard sprints, depth jumps, front squats, bench/rows, step-ups, core, cool down w/10-15 minutes LISS cardio, stretch
Saturday: ultimate Fall league (medium intensity, a lot more chill than club...will be a decent workout and I just need to play)

Main lifts (DL, FS, bench, OHP) will be 3-5 sets of 3-5 reps. Assistance lifts will be 2-3 sets of 8-10 reps. Sprint/plyo exercises will be done until time/height drops. 1-5 minutes rest between sets, depending. LISS cardio will be either rowing machine or stationary bike on heavy days, probably jogging on off days with possible rowing/biking if I feel like making it to the gym. Heart rate in the 130-140 range. Intervals will Informed Performance-style, above anaerobic threshold. Also I'll be throwing as much as possible to keep my skills up and pick up some new ones. Don't expect that there are too many ultimate players on here, so I'll keep that part to myself.

Diet-wise (this forum doesn't seem to have a lot about diet on it, but it's damn important, so I'm throwing it out there), I'm going to eat at LEAST 170g of protein every day, hopefully more like 200. Other than that a pretty even split of carbs and fat without concerning myself too much with either. I'll try to get ~2800-3500 calories per day, depending on activity level, but I'm not trying to beef up and I've never lost weight in my life, so again, not too much concern about the diet except getting enough protein.

Not sure this will end up being a real day-to-day log because I'm already keeping a journal of my training on my own and spending too much time in forums* as it is without having to babble on to the world every day. As you can see, I'm long-winded. But it's helpful to write everything down and I'm just curious to hear what people think about the plan.

If you've made it this far, thanks for reading.



*Mostly Lyle McDonald's at bodyrecomposition.com, which are (the main one and the hidden one) the best by far** for nutrition and most exercise-related stuff (but not vertical stuff; this place is clearly better for that).
**By. Far.***
***NB: No one else is even close.
Title: Re: no bounce, need bounce
Post by: adarqui on September 10, 2009, 05:43:58 pm
hey welcome man.. real nice first post.

i don't think your "bounce" is that bad.. i mean, if you're getting 25" consistently on standing and 30" on running, a 5" difference is well within the realms of "good" reactivity.. most people aren't going to have 10+ inch differences.

your lifting numbers seem pretty good.. do you know your back squat numbers? i'd assume it would have to be around 305 or so at least, which would be pretty good.. this makes me wonder if "cardio" is constantly "re-programming" you to produce force at a slightly slower rate, which would benefit cardio but negatively impact jumping.. if you're at all like me, a middle distance build, then cardio will always stimulate your body to adapt to what it's best - producing force slower & for alot longer.

how long have you gone without cardio? it seems like you don't neglect it, so i would assume you don't go long without doing it.. it would be interesting how you would react to something I call "overshoot training".. where week 1 would consist of a routine such as you've listed, followed by week 2 consisting of no cardio, all power/strength work with FULL recovery.. week 1 would always cause a tug of war between "high RFD" and "moderate RFD".. week 2 would then only focus on "high RFD", not allowing much interference to cause "moderate RFD" adaptations.. this would by no means negatively impact your cardio either, in fact, week 1 could be intensified.. i originally termed this "overshoot training" because of the idea that week 1 would cause a shift towards type IIa fibers, while week 2 would allow them to re-express to IIx in even greater number, but RFD should also dip during week 1 and then recover/supercompensate by week 2..



and yes i agree, diet/nutrition is huge.. in 2007 and 2008 i ran strength/conditioning camps for baseball players mostly, and the one's who made the most gains definitely adhered to proper protein intake/post workout nutrition/cleaning up their diet... i've also had people set PR's when overloading on spinach - heh..


peace man
Title: Re: no bounce, need bounce
Post by: LBSS on September 11, 2009, 12:17:26 am
I'm not sure I've ever really back squatted. I mean, I messed around a little in high school but have no memory of how much I lifted or if I was doing it properly (probably not) and that was a while ago now anyway. Front squatting is just what I learned when I finally did learn properly, and I have an easier time getting to proper depth with it. The cardio stuff I mean to be more along the lines of active recovery, not even really breathing all that hard, just getting my blood pumping a bit. I have very little supplemental cardio (jogging, fartlek runs, tennis, whatever once a week) going on right now because ultimate is pretty demanding in that regard. Especially tournaments, which are obviously brutal (and awesome ;D). Interesting thought about kind of wave loading the weeks. I was planning three weeks as listed, one week of cutting out the intervals and cutting way back on volume, and then possibly mixing up the speed and plyo exercises, as suggested in Kelly's article. But it might make more sense to fluctuate like that. Maybe combine 'em, so week 1 I do all the LISS and the interval/conditioning stuff and week two I do all the LISS (again, this is REALLY low-intensity) but no intervals/metcon. So no intense non-power day in between the power days. Actually, I like that a lot. Part of my reason for the high frequency is that I know I'll be more consistent about working out if I do it more often, even if not pushing myself (or rather, pushing myself to do less, because running 10-minute miles for 30 minutes or whatever is just so much less fun than a fartlek) during the workout.

Again, overthinking. Too many possibilities and I read too damn much. I think for the moment I've got to just stick with what I've got for at least two months and then reevaluate.

Thanks for the response.
Title: Re: no bounce, need bounce
Post by: LBSS on September 11, 2009, 09:55:56 pm
Workout today:

foam roll

warm-up
jump rope, dynamic mobility for hips, shoulders and thoracic spine

agility ladder
1-in x 2
2-in-1-out shuffle x 2
2-in-2-out lateral x 4
1-in-2-split x 8 (4 each foot)

plyos
donkey ankle bounce x3x20
depth jumps 18" x3x5

strength
A Front Squat x1x10x45; x1x5x135; x3x5x195
B1 step-up to 12" box x3x16x135 (8 each foot)
B2 plank complex x3x90 seconds
C1 bench x3x5x135
C2 bent row x 3x5x115

cool down
row x10 minutes (~2300m), HR ~115

stretch

Good workout. Kept the intensity pretty low across the board but that's fine until ultimate is over and I can really start kicking into gear. Meanwhile, I'll add weight next week but not a huge amount.
Title: Re: no bounce, need bounce
Post by: adarqui on September 11, 2009, 11:32:57 pm
Workout today:

foam roll

warm-up
jump rope, dynamic mobility for hips, shoulders and thoracic spine

agility ladder
1-in x 2
2-in-1-out shuffle x 2
2-in-2-out lateral x 4
1-in-2-split x 8 (4 each foot)
  • this one I got from adarqui's channel...first time I'd done it so it was a bit slow and ugly at first but picked up by the 3rd time through on each leg

plyos
donkey ankle bounce x3x20
depth jumps 18" x3x5
  • box jumps felt really springy and good

strength
A Front Squat x1x10x45; x1x5x135; x3x5x195
B1 step-up to 12" box x3x16x135 (8 each foot)
B2 plank complex x3x90 seconds
C1 bench x3x5x135
C2 bent row x 3x5x115

cool down
row x10 minutes (~2300m), HR ~115

stretch

Good workout. Kept the intensity pretty low across the board but that's fine until ultimate is over and I can really start kicking into gear. Meanwhile, I'll add weight next week but not a huge amount.

do you only do depth jumps by jumping onto a box? or do you also do depth jumps for max height (reaching overhead)?

there are slight differences.. the former being more advantageous for sprinting, the later for svj/rvj.. best to do both.

peace
Title: Re: no bounce, need bounce
Post by: LBSS on September 12, 2009, 10:05:38 am
like this (ish, i like to think mine aren't quite this ugly): http://www.youtube.com/watch?v=BK3-BsCdaAA&NR=1 (http://www.youtube.com/watch?v=BK3-BsCdaAA&NR=1). never tried doing it up onto another box or over a hurdle or anything. i think i'll stick with the current way for a 6-8 weeks and then change up if necessary. also, no sprinting yesterday because it was nasty outside and the basketball court was occupied.
Title: Re: no bounce, need bounce
Post by: adarqui on September 12, 2009, 03:37:22 pm
like this (ish, i like to think mine aren't quite this ugly): http://www.youtube.com/watch?v=BK3-BsCdaAA&NR=1 (http://www.youtube.com/watch?v=BK3-BsCdaAA&NR=1). never tried doing it up onto another box or over a hurdle or anything. i think i'll stick with the current way for a 6-8 weeks and then change up if necessary. also, no sprinting yesterday because it was nasty outside and the basketball court was occupied.


ya i wouldnt do it up onto a box or over a hurdle either..

its best to have something to reach for overhead though, for sure.. most all studies confirm this.

peace man
Title: Re: no bounce, need bounce
Post by: LBSS on September 16, 2009, 03:16:49 pm
so have been sick with H1N1 (just kidding, it's the regular flu...I think) the past several days. felt it coming on over the weekend but just chalked it up to lack of sleep. got hit full-force monday night when fever was up over 101. took the day off from work yesterday and am somewhat better today. still, going home early today and nothing even resembling training will occur between now and the tournament this weekend, except feldenkrais on sunday which was wonderful as usual. the new-agey crap and cultishness are definitely annoying (not as bad as yoga, though, IME), but you can't argue with results and the truth is i feel fantastic every time i finish a lesson. any long-term effects are TBD, obviously, but in the short term it's awesome.

on a related note, the place where i have the most pain due to this whole flu thing has been shoulders and neck. this morning i did an abbreviated version (~10 minutes) of the "rotational use of the arms" lesson from the Open ATM Project http://www-ccs.ucsd.edu/~falk/openatm/#Running (http://www-ccs.ucsd.edu/~falk/openatm/#Running). You don't do anything specifically with your neck in it --it's all about the shoulder blades-- but as it has in the past it went a ways towards freeing up my neck.

hopefully will feel better tomorrow and 100% by saturday.
Title: Re: no bounce, need bounce
Post by: adarqui on September 17, 2009, 04:50:13 am
so have been sick with H1N1 (just kidding, it's the regular flu...I think) the past several days. felt it coming on over the weekend but just chalked it up to lack of sleep. got hit full-force monday night when fever was up over 101. took the day off from work yesterday and am somewhat better today. still, going home early today and nothing even resembling training will occur between now and the tournament this weekend, except feldenkrais on sunday which was wonderful as usual. the new-agey crap and cultishness are definitely annoying (not as bad as yoga, though, IME), but you can't argue with results and the truth is i feel fantastic every time i finish a lesson. any long-term effects are TBD, obviously, but in the short term it's awesome.

on a related note, the place where i have the most pain due to this whole flu thing has been shoulders and neck. this morning i did an abbreviated version (~10 minutes) of the "rotational use of the arms" lesson from the Open ATM Project http://www-ccs.ucsd.edu/~falk/openatm/#Running (http://www-ccs.ucsd.edu/~falk/openatm/#Running). You don't do anything specifically with your neck in it --it's all about the shoulder blades-- but as it has in the past it went a ways towards freeing up my neck.

hopefully will feel better tomorrow and 100% by saturday.

sux about the flu.. seems like its going around, worldwide.. rip got it (USA) and joe got it around the same time also (UK)
Title: Re: no bounce, need bounce
Post by: LBSS on September 21, 2009, 03:45:08 pm
Club Sectionals for ultimate were this weekend so instead of working out I played 14 hours of ultimate over two days. I turned the same ankle I sprained the shit out of last year >:(, so I didn't play nearly as much on Sunday as I could have due to us qualifying for Regionals pretty early on --rendering the rest of our games more or less meaningless-- and me not wanting to risk injuring the damn thing worse. At least I did it while making a cool play (came out of nowhere to D a deep throw against the best team on the East Coast). And the ankle's not that bad. I'm walking normally and will do some active recovery and mobility stuff today to get the blood pumping to the ankle and my sore muscles. I played really well, even with the messed-up ankle. Should be jumping rope and doing some low-impact plyos to get the connective tissue as strong as possible before Regionals in two weeks. After that, the real fun starts.

Well, I said I wouldn't talk about ultimate but I guess I've got it on the brain. Whatever.
Title: Re: no bounce, need bounce
Post by: adarqui on September 22, 2009, 06:11:54 am
Club Sectionals for ultimate were this weekend so instead of working out I played 14 hours of ultimate over two days. I turned the same ankle I sprained the shit out of last year >:(, so I didn't play nearly as much on Sunday as I could have due to us qualifying for Regionals pretty early on --rendering the rest of our games more or less meaningless-- and me not wanting to risk injuring the damn thing worse. At least I did it while making a cool play (came out of nowhere to D a deep throw against the best team on the East Coast). And the ankle's not that bad. I'm walking normally and will do some active recovery and mobility stuff today to get the blood pumping to the ankle and my sore muscles. I played really well, even with the messed-up ankle. Should be jumping rope and doing some low-impact plyos to get the connective tissue as strong as possible before Regionals in two weeks. After that, the real fun starts.

Well, I said I wouldn't talk about ultimate but I guess I've got it on the brain. Whatever.

14 hours of ultimate in two days.. thats insane.

sux about your ankle, heal up.

peace
Title: Re: no bounce, need bounce
Post by: LBSS on September 22, 2009, 11:01:05 am
Recovery workout yesterday felt easy and awesome. I think I'm going to switch to trap bar DLs for the time being; they just feel safer.


Took ~45-60s between exercises in the circuit. Ankle felt totally fine throughout but is still feeling a bit janky today; more NSAIDs and ice when I get home tonight should be good. If I workout on Wednesday (i.e. if we don't have practice), I'll stay off it and stick to upper body stuff.
Title: Re: no bounce, need bounce
Post by: LBSS on September 25, 2009, 09:22:11 pm
Workout today:

bike x10 minutes @easy pace
mobility drills x10 minutes
A1 front squat x5x135
A2 bench x5x105
A3 SLRDL x10x50 (5 each leg)
A4 bent row x5x105
row on C2 x11 minutes @moderate-high pace (2800m)
stretch x10 minutes

The strength part of this workout was super easy by design, although I think it might have been a little TOO easy. The rowing was a bit tougher and just reinforced to me that my work capacity and aerobic capacity are garbage. Those are pretty far down on the ladder in terms of priorities right now but something that I do need to keep improving. Still no work on vert, gonna wait probably two more weeks (giving myself one week after the last frisbee tournament) to get real serious about that. Ankle feels good, Monday will start jumping rope and doing some light plyos.

Also, whey protein came in the mail, finally, and my protein intake has pretty much skyrocketed. It's higher than it needs to be (240g today), actually, so I'm going to cut back to ~180-200g per day.

Awesome link of the day: http://www.youtube.com/user/johnnymnemonic2 (http://www.youtube.com/user/johnnymnemonic2)
Title: Re: no bounce, need bounce
Post by: LBSS on September 30, 2009, 11:38:16 am
Last tournament of the year is this weekend, so I'm still taking it easy with the workouts. I actually intended to do front squats and bench/rows today but the gym was overrun with Crossfitters and the one bar not being used by them was being used by my friend Robin in an endless bench workout. He's about twice as strong as I am, so needless to say the weights were inappropriate for my skinny ass. Oh well, it was cool in the end because I probably shouldn't be going too hard this week despite my gung-ho-ness. Here's what I did:

Bike x5 mins @easy pace
Search for jump rope because they're not where they're supposed to be x5 mins (fucking Crossfit)
Jump rope w/shitty, too-long rope x5x60/60 (60s on, 60s rest)
mobility drills x5 mins
line hops x6x10s (3 sets each foot, about 40-42 ground contacts each set)
uphill sprints x4x30m (felt slow as hell but I'm glad I did these--good to run at least a little bit before this weekend)
A1 SLRDL 2x10x80#
A2 KTE 2x10
A3 back extensions x2x10, 5s pause on last rep
row x15 mins @2:09/500m pace
stretch

Note to self: Do not go to the gym on Tuesday nights. There are a couple of hot Crossfit girls but it's not worth having to go outside to jump rope because there's no room in the gym. Almost got clocked by a bar two or three times. Also, I'm bringing my own jump rope from now on.
Title: Re: no bounce, need bounce
Post by: LBSS on October 05, 2009, 12:03:25 am
Soooo...ultimate's officially over for the year. I'll still play with my fall league team, kind of, but club's done until the spring. I'm sore as &*$! today, so I'm going to take the next week easy and then kick it off. Also, I'm thinking about changing my plan to basically Starting Strength, just with depth jumps instead of power cleans in workout B, done before the squats. I'll still do less-intense plyos and sprinting before lifting every day, but I think it makes sense to try a totally proven plan before getting cute and making shit up on my own. Also, front squats instead of back squats, still. This weekend's workouts:

Sprint x a lot
Walk around x a lot
Shout x a lot
Get drunk x very

Bedtime now. Gym tomorrow w/little brother (in age anyway, he's 4 inches taller than I am, the bastard). Should be fun.
Title: Re: no bounce, need bounce
Post by: LBSS on October 06, 2009, 05:06:12 pm
Light workout again last night.

Shoot hoops w/little brother x20 minutes. God I wish I was 6'3"...

Warm-up
Row x5 minutes @2:12 pace
Hip/t-spine/shoulder drills...I need to get back to doing a routine of these; at the moment I'm just kind of making it up as I go along. Bad discipline
Jump rope x100 2 feet, x100 LRLR, x100 LLRRLLRR...I am shitty and out of practice at jumping rope. This will be a part of the routine from now on.

Strength/recovery
A1 trap-bar DL x5x225#
A2 pushups x15
A3 walking lunge x16x50# (2x25# db)
A4 inverted rows x10

Cardio/recovery
jog on treadmill x20 minutes @10min/mile pace, HR ~125...this was basically not work, just hadn't jogged in a while and the prospect of 20 minutes on the C2 made me want to die. I really need to find my iPod so that the LISS stuff isn't so freaking boring. Or I need to get some running shoes and run outside. Actually that's a nicer option given that the weather is cooling off. (In the gym I wear Vibram FiveFingers and I've run with them on concrete before. Not fun.)

Stretch
Normal stretches x8 minutes

Wednesday I'll go to Feldenkrais, Friday another light workout, then Sunday Feldenkrais and then SS Luke-style begins. Luke-style because I can't do power cleans so I'm doing depth jumps as my explosive exercise in Workout B, before the weight part. And I'm adding weighted chin-ups for a pull in place of the PCs. This will be the template (weights listed are work sets for the first two workouts; warm-up sets not included; I'm starting with 90% of my 1RMs for reference weights, i.e. conservatively):

Workout A

Warm-up
Sprints x4-5 x10-15m
Plyos
Strength

Workout B

Warm up same
Sprints x4-5 x20-25m...I need to see if I can find a bigger space for these cause I'd like to do 40s
Plyos
Strength

This will be MWF. LISS cardio will follow strength as a cool-down, in the 10-15 minute range at low intensity (HR~125). Then stretching and done. The SS novice template is 24 workouts, or 8 weeks. So next week through the first week of December. Any comments/suggestions are welcome, other than, "Dude, why the fuck do you change your mind all the time?"
Title: Re: no bounce, need bounce
Post by: adarqui on October 06, 2009, 05:42:29 pm
looks good.. but will you be doing front squats 3 days a week? if so, why not sub something else in for one of the days.. ?
Title: Re: no bounce, need bounce
Post by: LBSS on October 07, 2009, 05:11:17 pm
looks good.. but will you be doing front squats 3 days a week? if so, why not sub something else in for one of the days.. ?

Because I think too damn much and Starting Strength has three days a week of squatting. I'm already messing with it because I can't back squat to full depth and I can't power clean so I'm depth-jumping instead. If I try to modify it any more what I'll end up with is nothing like the original. Instead, it will be my own BS again. I figure, leave the rest the way it is and see how it goes for two months. It does seem like a lot of squatting, but then again, I'm still relatively a newb so lots of volume will probably help with technique/neural adaptations/whatever. After 2.5 months (program is 8 weeks, plus two weeks for deload...2.5 months) or so I'll probably mix it up.
Title: Re: no bounce, need bounce
Post by: piR on October 07, 2009, 05:58:00 pm
Let me give some advice..
A:
Squat 3x5
Bench 3x5
Deadlift 1x5
One ab movement

B:
Squat 3x5
OHP 3x5
Row 3x5
One ab movement

Don't put a set date on SS; just keep going untill you stall. Keep workouts short, but keep them intense.
Title: Re: no bounce, need bounce
Post by: adarqui on October 07, 2009, 06:55:22 pm
looks good.. but will you be doing front squats 3 days a week? if so, why not sub something else in for one of the days.. ?

Because I think too damn much and Starting Strength has three days a week of squatting. I'm already messing with it because I can't back squat to full depth and I can't power clean so I'm depth-jumping instead. If I try to modify it any more what I'll end up with is nothing like the original. Instead, it will be my own BS again. I figure, leave the rest the way it is and see how it goes for two months. It does seem like a lot of squatting, but then again, I'm still relatively a newb so lots of volume will probably help with technique/neural adaptations/whatever. After 2.5 months (program is 8 weeks, plus two weeks for deload...2.5 months) or so I'll probably mix it up.

if you cant back squat deep, why not just go above parallel, close stance.. pushes the hips back real good, lots of hamstrings and glute.

could go 2x/week front, 1x/week back(above parallel).

peace
Title: Re: no bounce, need bounce
Post by: LBSS on October 08, 2009, 11:29:15 am
Now that I think about it, I should take some video and see what my low back is doing on front and back squats at depth. My self-awareness isn't too hot in the hips (part of what the Feldenkrais is for). Anyhow, if it looks like I'm not rounding too much with back squats, I may just switch to those. On the other hand, why not front squat 3x/week?

Speaking of Feldenkrais, holy crap, it's awesome. The new-agey aspect is annoying but I just feel myself clicking with myself (make sense?) as each class goes on. The lesson we did wasn't as mind-blowing as some of the others I've done but still...pretty cool.
Title: Re: no bounce, need bounce
Post by: adarqui on October 09, 2009, 04:59:13 am
Now that I think about it, I should take some video and see what my low back is doing on front and back squats at depth. My self-awareness isn't too hot in the hips (part of what the Feldenkrais is for). Anyhow, if it looks like I'm not rounding too much with back squats, I may just switch to those. On the other hand, why not front squat 3x/week?

Speaking of Feldenkrais, holy crap, it's awesome. The new-agey aspect is annoying but I just feel myself clicking with myself (make sense?) as each class goes on. The lesson we did wasn't as mind-blowing as some of the others I've done but still...pretty cool.

ya definitely get some vid..

as for why not front squat 3x/week, well, just from a motivation/avoiding staleness standpoint i'd do it.. as for as the CNS is concerned, motor learning is a bit better with interference, such as in adding the back squat day.. for example, from a basketball perspective, when perfecting your jump shot, you dont just shoot from the same spot every day, you mix it up.. now im not saying you'd need to mix it up and be all over the place, but, just a small bit of variety can improve your motor learning since they are such similar lifts, and keep you from getting stale.. staleness is definitely affected greatly by lack of variety, even a small bit of variety will keep you from getting stale.. 3x/week front squat is fine, but, i'd think mon/fri FS and wed BS would be much better..

peace

Title: Form comments, please
Post by: LBSS on October 10, 2009, 06:45:20 pm
Hey, here are a few videos. Any comments regarding form would be appreciated. The vertical was taken after I lifted and I know at least the first swing there is wack. I'm mostly looking for help on the jump itself. Thanks!

Front squat:
http://www.youtube.com/watch?v=lH0V5GNp38I (http://www.youtube.com/watch?v=lH0V5GNp38I)

Back squat:
http://www.youtube.com/watch?v=7kz2-hIW6y4 (http://www.youtube.com/watch?v=7kz2-hIW6y4)

Dead lift:
http://www.youtube.com/watch?v=9fb34lJ5y9Q (http://www.youtube.com/watch?v=9fb34lJ5y9Q)

Standing vertical:
http://www.youtube.com/watch?v=g_ndStqEy5k (http://www.youtube.com/watch?v=g_ndStqEy5k)
Title: Re: Form comments, please
Post by: adarqui on October 11, 2009, 01:38:58 am
Hey, here are a few videos. Any comments regarding form would be appreciated. The vertical was taken after I lifted and I know at least the first swing there is wack. I'm mostly looking for help on the jump itself. Thanks!

Front squat:
http://www.youtube.com/watch?v=lH0V5GNp38I (http://www.youtube.com/watch?v=lH0V5GNp38I)

Back squat:
http://www.youtube.com/watch?v=7kz2-hIW6y4 (http://www.youtube.com/watch?v=7kz2-hIW6y4)

Dead lift:
http://www.youtube.com/watch?v=9fb34lJ5y9Q (http://www.youtube.com/watch?v=9fb34lJ5y9Q)

Standing vertical:
http://www.youtube.com/watch?v=g_ndStqEy5k (http://www.youtube.com/watch?v=g_ndStqEy5k)



man form looks rock solid on everything.. one day i would get oly shoes for the back squatting.. just so much more comfortable than plates under heels, and distributes the weight better from what ive noticed.

what you get on that vert?

im predicting 27 or so.. forgive me if im wrong ! heh

as far as jump form, ive never made people jump different.. REA squats/plyos seem to change the technique automatically.. such as dipping faster or not dipping as low etc, REA squats/plyos seem to take care of that.

the form itself looks fine on your vert.. definitely looks like you're "squatting" your vj..

i've seen so many different styles of jumps, that i just say work on the strength and power exercises, and it should change favorbly by itself.

Title: Re: no bounce, need bounce
Post by: LBSS on October 11, 2009, 10:31:29 am
Haha, not quite 27, more like 25.5. I got ~27 before lifting, though. Felt like a max. I've thought about get lifting shoes, maybe I should just suck it up and do it. Thanks for the feedback, man.
Title: Re: no bounce, need bounce
Post by: LBSS on October 13, 2009, 01:30:02 pm
Like a dumbass, I had some friends in town and got blackout drunk Saturday and Sunday nights (no work yesterday, thanks to this dick: http://www.dickipedia.org/dick.php?title=Christopher_Columbus (http://www.dickipedia.org/dick.php?title=Christopher_Columbus)). I was peachy on Sunday but yesterday could barely move, so gym was not happening. Again, I am dumb. Wednesday will be my official First Day of the new plan.
Title: Re: no bounce, need bounce
Post by: adarqui on October 13, 2009, 06:56:15 pm
hah @ dickipedia, never heard of it..

Title: Re: no bounce, need bounce
Post by: LBSS on October 15, 2009, 08:19:50 am
Was rushed last night for several reasons, so basically warmed up and then did weights, no plyos or cardio. Realized that maybe I should let my work capacity build a little before I try to add other crap. I'll see how Friday goes with the DOMS and whatnot, and hopefully I'll be less rushed then. Anyway, here's what I did (work sets only for weights):

warm-up

weights

stretch
Title: Re: no bounce, need bounce
Post by: LBSS on October 15, 2009, 12:22:18 pm
DOMS today, particularly left quad. If history is any indicator, tomorrow will suck tremendously. Also, I think I should switch to back squats. Not sure why I thought I could outsmart the program, maybe because this one time I read Mike Robertson only uses front squats and blah blah some dumb shit like that. Everyone else and their mother uses back squats as the foundation. I'm going to keep the weights the same to start off, though, because I have a lot less practice with them than FS. Need to take some more video to make sure I'm getting deep enough.
Title: Re: no bounce, need bounce
Post by: LBSS on October 15, 2009, 12:56:24 pm
Also, I love that the "related videos" are all of babies.  ???
Title: Re: no bounce, need bounce
Post by: nba8340 on October 15, 2009, 12:56:46 pm
DOMS today, particularly left quad. If history is any indicator, tomorrow will suck tremendously. Also, I think I should switch to back squats. Not sure why I thought I could outsmart the program, maybe because this one time I read Mike Robertson only uses front squats and blah blah some dumb shit like that. Everyone else and their mother uses back squats as the foundation. I'm going to keep the weights the same to start off, though, because I have a lot less practice with them than FS. Need to take some more video to make sure I'm getting deep enough.

mike boyle only does front squats with all of his guys
Title: Re: no bounce, need bounce
Post by: vag on October 15, 2009, 01:19:53 pm
Also, I love that the "related videos" are all of babies.  ???

its because of your tags.
when you dont enter tags youtube puts the name of the video as tags, so related videos are all the vids from people who did the same and happen to have the same camera brand ( so same initial filename ).
Seems there are more silly dads than VJ trainees doing that! LOL ;)
Title: Re: no bounce, need bounce
Post by: LBSS on October 15, 2009, 11:52:28 pm
Also, I love that the "related videos" are all of babies.  ???

its because of your tags.
when you dont enter tags youtube puts the name of the video as tags, so related videos are all the vids from people who did the same and happen to have the same camera brand ( so same initial filename ).
Seems there are more silly dads than VJ trainees doing that! LOL ;)

Haha, I thought it must be something like this. Thanks for the explanation.
Title: Re: no bounce, need bounce
Post by: LBSS on October 16, 2009, 08:31:28 pm
This weather absolutely sucks. Cold drizzle. Ugh. Anyways, after a loooong week at work I could not wait to get to the gym. I haven't been sleeping well the past few days and I was pretty sore from Wednesday (although not as much as I thought I'd be), but my energy was pretty good. Here's what I did:
warm up x5

Note: Liked this warm up.

Work

Also through in various chin-ups and pull-ups during rest periods and after the OHPs.

Strech x10mins

This whole thing felt great, I'm in a fantastic mood right now despite work, the weather, the fact that I have to wake up at the asscrack of dawn tomorrow. Have a great weekend people.
Title: Re: no bounce, need bounce
Post by: LBSS on October 19, 2009, 11:27:38 pm
Workout today:

Warm up circuit xa bunch

Work

Cardio/cool-down

I've mentioned before that I'm stupid. This held true today as I did the same weight for squats as last Friday, despite having the correct weight written down beforehand. It wasn't super hard, though, so I'll try upping by 10# on Wednesday. Dead lifts need to be more careful; 5x280 is pretty easy and I can lift it with shitty form. If that makes sense. Didn't feel bad, exactly, but I know they were ugly. I need some straps, too. Adjusted my position a tiny bit on the bench and it felt better than last week. Less wobbling with the bar on the way up, straighter path.
Title: Re: no bounce, need bounce
Post by: adarqui on October 20, 2009, 03:53:20 am
Workout today:

Warm up circuit xa bunch
  • Jump rope xa bunch
  • Mobility drills

Work
  • Front squat 3x5x200
  • Bench press 3x5x155
  • Dead lift 1x5x280

Cardio/cool-down
  • row x12 mins @2:08 pace, ~150 bpm
  • stretch

I've mentioned before that I'm stupid. This held true today as I did the same weight for squats as last Friday, despite having the correct weight written down beforehand. It wasn't super hard, though, so I'll try upping by 10# on Wednesday. Dead lifts need to be more careful; 5x280 is pretty easy and I can lift it with shitty form. If that makes sense. Didn't feel bad, exactly, but I know they were ugly. I need some straps, too. Adjusted my position a tiny bit on the bench and it felt better than last week. Less wobbling with the bar on the way up, straighter path.

i've done that about 2 times.. sucks doesn't it?

you ever try any pause benching? one of the best ways to get the bench up IMO.. this kid, russel, 150 lb, came in with 185 x 3 for bench, regular reps... got him on pause benching, could hit 185 x 6 pause bench (5 second pauses) after about 2 months.. hit 185 x 15 or so i forget.. shit works good.. started him at 145 for max reps on pause.. just a good technique if you ever want to mix it up

http://www.youtube.com/user/adarqui#p/search/0/Q2SVmb-XzKA&fmt=22  <-- pause bench at the end of the vid
Title: Re: no bounce, need bounce
Post by: LBSS on October 21, 2009, 02:42:54 pm
Dude the color scheme for the new domain name is wack, black on dark gray makes it hard to see stuff, and there's so much white on the page anyway because of the text entry box. Maybe it's just my screen or something. Anyway, I've never tried pause rep benching cause I only started benching last week. Seems like a good method; takes the stretch reflex out of the rep which is supposed to be good. I'll try it in warm-ups on Friday.
Title: Re: no bounce, need bounce
Post by: vag on October 21, 2009, 03:20:20 pm
Dude the color scheme for the new domain name is wack, black on dark gray makes it hard to see stuff, and there's so much white on the page anyway because of the text entry box. Maybe it's just my screen or something.

I agree , previous scheme was sooo much better.
But then again , its your forum , you choose the schemes! :D
Maybe its a new cutting-edge eye-training shit? LOL
Title: Re: no bounce, need bounce
Post by: adarqui on October 21, 2009, 05:45:00 pm
Dude the color scheme for the new domain name is wack, black on dark gray makes it hard to see stuff, and there's so much white on the page anyway because of the text entry box. Maybe it's just my screen or something. Anyway, I've never tried pause rep benching cause I only started benching last week. Seems like a good method; takes the stretch reflex out of the rep which is supposed to be good. I'll try it in warm-ups on Friday.

ya im playing around with it.. I'm probably going to just download a nice theme instead of doing it by hand.. im getting ready to add a bunch of content to the site.

ya well not only does it take the stretch reflex out, it also builds strength much faster IMO, due to longer time under tension in that weak joint angle.. very rapid eccentric contractions..

peace
Title: Re: no bounce, need bounce
Post by: LBSS on October 21, 2009, 09:54:55 pm
Workout SSSUUUCCKKKKEEEDDD tonight. Got some shit going on that is way in my head today and everything suffered as a result. Fuck it. I didn't get to the gym until 8ish, which was actually great because it meant people were leaving and I had space. At 6:30 the place is a madhouse. Anyway, here was the work out:

Warm up as before

Work

Cool down

Switching to back squats for Friday, that spot on my back is freaking me out.
Title: Re: no bounce, need bounce
Post by: adarqui on October 21, 2009, 10:01:17 pm
i've gotten "that spot" from front squats also.. wouldn't bug me much at all during back squats.

my upper back would just get hammered.. i tweaked a little erector spinae muscle, took a month or so for it to go away.. the upper back just gets taxed so hard, especially since breathing is somewhat 'impaired'..

hope everything is ok with you.. cya
Title: Re: no bounce, need bounce
Post by: LBSS on October 22, 2009, 12:09:34 pm
Yeah this feels like it's between my ribs. Doesn't "hurt" today but I definitely feel it. Front squats are okay as long as they're light but once they get heavy I feel my scapulae start to slide out to the sides, I lose tension and then it can be bad news. 200 felt totally fine but 210 not so much.

Wack.
Title: Re: no bounce, need bounce
Post by: LBSS on October 25, 2009, 12:47:27 am
Awesome workout today. I repeated the last "A" workout because of my back and the switch to back squats. Back squats felt really good; I took my time with the eccentric movement, kept my torso vertical and went deep. And I absolutely rocked the dead lifts. They just felt solid and I didn't have to mix my grip, which just makes things so much easier. Anyway, here's what I did:

Warm up as usual

Work

Cool down static stretch

One issue is that there's something wrong with the way I'm holding the bar on the squats because my wrists end up getting a little sore by the end of a set. I should be supporting more of the weight across my shoulders and not on my arms but don't know exactly what I'm doing wrong. Not a big deal now but one of those things I could see turning into a problem if I do it wrong for a while.

Feldenkrais tomorrow.
Title: Re: no bounce, need bounce
Post by: adarqui on October 25, 2009, 03:32:43 am
if its low bar, it can be stressful on shoulders/wrists.. or it could be that you just dont back squat often..i think you'll be fine, just inhale some big breathes, hold it, while the bar is on the 'shelf' and you should be fine.. if you're doing that you should adapt to it, if thats all it is.

peace
Title: Re: no bounce, need bounce
Post by: LBSS on October 26, 2009, 10:03:38 am
I definitely do low bar, so it's probably just a question of finding the right position w/r/t wrists, elbows, shoulders, etc. Yesterday did a bunch of stretching, which felt great. I slept through Feldenkrais class, which is fine. I needed the sleep more than anything else.
Title: Re: no bounce, need bounce
Post by: LBSS on October 27, 2009, 12:03:26 am
Warm up as usual

Jumping two-step runup

Strength

Cool down

Hips felt really tight. It's remarkable how much less explosiveness and power I have in my left leg than my right. Lots of little box jumps and one-leg box jumps sprinkled throughout rest periods. Weights were good and depth jumps felt good after I realized that I need to make a conscious effort not to look down while I'm leaving the ground. If I look up, I go higher (duh).
Title: Re: no bounce, need bounce
Post by: LBSS on October 28, 2009, 10:21:13 pm
Another good workout today. Went later so the gym wasn't as crowded, which was nice. No jumps, though, because I was worried about finishing before the gym closed.

Warm up

Strength

Cool down

Squats felt great. Grip wasn't quite as awesome as Monday on the DL. But the bench went up super easy, especially (!) on the last set. Neural grooving FTW.
Title: Re: no bounce, need bounce
Post by: LBSS on October 30, 2009, 09:48:17 pm
Messed up one of the OHP sets, otherwise this was strong. Bit of a different warm-up: I was shooting around a little when I got to the gym and this guy challenged me to 21. I lost both games but it was fun to play a little. Hadn't played any kind of basketball in a looong time.

Warm up
21 x2 FAIL
mobility stuff

Work -- sets of 5 chins and pullups mixed in between squats and OHP warm up sets
Depth jump 3x5
Squat 3x5x220
OHP 5x110, 4x110 (shifted grip, failed last rep, dumb), 5x110

Cool down
bike x10mins
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on November 02, 2009, 06:33:53 pm
Lack of sleep finally caught up with me and I actually feel nauseous, I'm so tired. Could make it to the gym but I don't even think I could squat the bar at the moment so what's the point? Schedule is fucked for this week anyway as I have plans on Wednesday. Guess I'll do Tuesday-Friday and get back onto MWF next week.
Title: Re: no bounce, need bounce
Post by: LBSS 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

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.
Title: Re: no bounce, need bounce
Post by: adarqui on November 04, 2009, 03:16:47 am
very nice work on 300 x 5..

Title: Re: no bounce, need bounce
Post by: LBSS on November 04, 2009, 09:41:38 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: adarqui on November 05, 2009, 02:10:23 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.

ya thats worth mentioning.. congrats on that too..

the "not thinking about it" aspect is interesting.. when I was jumping my highest, the last 3-4 months or so, I would wreck my running jumps if I wasn't going for a dunk.. they just didn't feel right, and I'd lose 2-3 inches..

then when i'd do the self lobs, wouldn't think about anything, just go up and get the ball and slam it.. thats why most of my best jumps came off self lobs where the ball bounced a bit too high.. its interesting that your body can give you more..

peace
Title: Re: no bounce, need bounce
Post by: vag on November 05, 2009, 04:12:51 am


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.

ya thats worth mentioning.. congrats on that too..

the "not thinking about it" aspect is interesting.. when I was jumping my highest, the last 3-4 months or so, I would wreck my running jumps if I wasn't going for a dunk.. they just didn't feel right, and I'd lose 2-3 inches..

then when i'd do the self lobs, wouldn't think about anything, just go up and get the ball and slam it.. thats why most of my best jumps came off self lobs where the ball bounced a bit too high.. its interesting that your body can give you more..

peace

I agree 100%.
Watching my dunk sessions videos i noticed that when trying to catch the ball in the air i jumped 2-3'' higher than my best rim jump, especially when the ball was a little higher than it should be, best recorded jumps are all missed dunks! :D
Personaly i have never achieved a lob dunk , i am talking about off the backboard dunks , more or less the same.

Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: adarqui on November 08, 2009, 05:43:50 am
ya looking down is a big nono.. on my DJ's i noticed a huge difference if i looked down.. looking straight ahead upon landing = a few extra inches.
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: adarqui on November 14, 2009, 04:36:10 pm
nice, hope you get some goods gains on vert during this upcoming deload!
Title: Re: no bounce, need bounce
Post by: LBSS on November 15, 2009, 02:52:39 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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)
Title: Re: no bounce, need bounce
Post by: LBSS on November 19, 2009, 12:35:30 am
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.
Title: Re: no bounce, need bounce
Post by: LBSS on November 20, 2009, 10:49:43 am
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.
Title: Re: no bounce, need bounce
Post by: LBSS on November 21, 2009, 05:46:47 pm
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
Title: Re: no bounce, need bounce
Post by: adarqui on November 21, 2009, 09:06:28 pm
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.
Title: Re: no bounce, need bounce
Post by: LBSS on November 21, 2009, 10:10:06 pm
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.
Title: Re: no bounce, need bounce
Post by: adarqui on November 23, 2009, 06:32:59 am
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?
Title: Re: no bounce, need bounce
Post by: 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 ;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.


I think I should take up stamp collecting or something.
Title: Re: no bounce, need bounce
Post by: 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.
Title: Re: no bounce, need bounce
Post by: LBSS on November 23, 2009, 07:07:07 pm
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.

EDIT: That might sound a lil bit harsh. Not intentional. I just get a bit hyped about my teams, you see.
Title: Re: no bounce, need bounce
Post by: adarqui on November 25, 2009, 02:24:44 am
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
Title: Re: no bounce, need bounce
Post by: adarqui 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.
Title: Re: no bounce, need bounce
Post by: LBSS on November 25, 2009, 11:24:04 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: adarqui on November 30, 2009, 03:03:01 am
nice, good eatin' ;)
Title: Re: no bounce, need bounce
Post by: LBSS 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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
Title: Re: no bounce, need bounce
Post by: LBSS 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
Title: Re: no bounce, need bounce
Post by: LBSS 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
Title: Re: no bounce, need bounce
Post by: adarqui 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.
Title: Re: no bounce, need bounce
Post by: LBSS 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
Title: Re: no bounce, need bounce
Post by: LBSS 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
Title: Re: no bounce, need bounce
Post by: 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  :P 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
Title: Re: no bounce, need bounce
Post by: adarqui on December 16, 2009, 02:24:46 pm
The holidays are a great time for many reasons, but they sure make it harder to get to the gym  :P 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
Title: Re: no bounce, need bounce
Post by: LBSS on December 16, 2009, 06:47:17 pm
Getting to the gym is harder just cause there's so much other shit going on, and then I'll be visiting family for Christmas, which is like a blitzkrieg because my mom's family is so big and spread out. I should be able to get a run in or some hill sprints or something and MAYBE get to a gym. And to be perfectly honest, it's easier to blur the line between legit reasons for missing workouts and excuses. Anyway, full-on workout tomorrow for sure, then Sunday if I'm lucky (gonna be on the road) and next Tuesday, then five days without gym access. Oh well, just gonna get some road workout ideas from Ross Enamait and stay active when possible.
Title: Re: no bounce, need bounce
Post by: LBSS on December 18, 2009, 11:46:51 am
Yesterday's workout = money.

Warm up
the usual, but did it right for the first time in a couple of weeks

Work
Squat 3x5x255
Bench 3x5x175 (the second set felt a little wobbly and I didn't hold my shoulder blades together the whole time, but the weight was moving)
Pull-ups 4x5xbw (in between bench warm-up sets)
DL 5x310

Cool down
stretch

DLs felt great. Also I totaled up the weights for the work sets I did and it came to 11,400#. Not including the pull ups it's an even 8000#. Feels cool to put it that way. I moved almost six tons of weight in an hour of lifting.
Title: Re: no bounce, need bounce
Post by: adarqui on December 19, 2009, 11:29:30 pm
Getting to the gym is harder just cause there's so much other shit going on, and then I'll be visiting family for Christmas, which is like a blitzkrieg because my mom's family is so big and spread out. I should be able to get a run in or some hill sprints or something and MAYBE get to a gym. And to be perfectly honest, it's easier to blur the line between legit reasons for missing workouts and excuses. Anyway, full-on workout tomorrow for sure, then Sunday if I'm lucky (gonna be on the road) and next Tuesday, then five days without gym access. Oh well, just gonna get some road workout ideas from Ross Enamait and stay active when possible.

ya man just throw in some sprints, bodyweight stuff, and jumps.. that'd be fine during your time off from the gym.

Title: Re: no bounce, need bounce
Post by: LBSS on December 21, 2009, 07:24:02 pm
Last workout before Xmas blitz. Went swimmingly. Shot around first, then did mobility, then went back out and tried a few running jumps at the rim. Almost seriously grabbed the rim, got top two knuckled on my middle finger over top and one on index and ring...nice! Probably ~32", which would be a PR.

UPDATE: measured my middle finger and looks like I would have had to get more like 32.5" on that jump. Even better! On the other hand, that just means that I really have to hit 38" in order to dunk. Still, progress is progress. Also meant to add that I only did about 6 jumps total, with 20-30s between each. My form during the runup is definitely ugly, so I think I'm gonna add 5 or 6 near-max efforts before each workout, after the warm up, with loads of rest.

Warm up
shoot around
mobility

Work

depth jump 2x5x24"
squat 3x5x260
OHP 3x5x125

Cool down

stretch
shoot around a bit more
Title: Re: no bounce, need bounce
Post by: adarqui on December 21, 2009, 10:37:53 pm
Quote
Probably ~32", which would be a PR.

very nice!
Title: Re: no bounce, need bounce
Post by: LBSS on December 29, 2009, 10:01:28 pm
Not even gonna talk about vacation, no serious workout worth mentioning, just a bunch of long walks and some random jumping here and there, mostly onto walls and stuff. However, despite that and eating like shit today, and feeling like crap at the gym, I set a PR in each working set (well, except bench, kind of).

Warm-up
the usual, kind of half-assed

Work
squat 3x5x265 PR
bench 5x185, 4x185, 5x185 (lost focus in middle set; this was hard)
==>interspersed with bench warm-up sets: pullups 4x5xbw
dead lift 5x320 (fuck yes this felt hard but great)

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on December 30, 2009, 12:51:12 pm
nice PR mang!

spreading the holiday cheer to your back squat.
Title: Re: no bounce, need bounce
Post by: cowed77 on December 30, 2009, 02:35:29 pm
nice stuff... how heavy are u?
post a pic!

Title: Re: no bounce, need bounce
Post by: LBSS on December 30, 2009, 02:46:24 pm
nice PR mang!

spreading the holiday cheer to your back squat.

Thanks man! I guess this starting strength thing is popular for a reason.

cowed77: I weigh 168-172 pounds or 76-78 kg.

Signed in to report that I am sore as hell today. I think it has to do with my food intake yesterday. Thinking about a gym trip later for some hoops, light cardio (32 degrees with a windchill of 24 is too cold to run outside), foam rolling and stretching. At the moment, time to eat and take a nap. Having a paid week off of work is just the best.
Title: Re: no bounce, need bounce
Post by: LBSS on December 31, 2009, 03:16:38 pm
Last workout of the first decade of the 21st century. Cut upper-body work today because my biceps feel like they're about to get strained. I mean, like I strained them a little bit the other day and probably shouldn't push my luck. Anyway, apart from that it was some high-quality work.

Warm up
shoot hoops
varsity warm-up

Work
heavy kb swings x5 supersetted with
max RVJ x3, x6
depth jumps 3x3x24"
lots of rest
squat 3x5x270 (hard)

Cool down
stretch
shoot some more hoops

Got some good height on a few of the RVJs, maybe 31-32." Hips and hamstrings were pretty sore so I feel okay about that. But the whole thing still doesn't feel very smooth and some of the jumps were just awful. More practice will help.

*UPDATE* Noticed that in my post about the last workout, I listed my DL as 5x265. That would have been some weak sauce. It was 5x320. Also, forgot to post yesterday that I did indeed go to the gym, get some light mixed cardio in (shot hoops, a little elliptical, a little running, a little jump rope) plus foam rolling and a good long full-body stretch. Wise choice.
Title: Re: no bounce, need bounce
Post by: adarqui on December 31, 2009, 05:13:56 pm
closing in on 35" rvj man keep it going!

Quote
*UPDATE* Noticed that in my post about the last workout, I listed my DL as 5x265. That would have been some weak sauce. It was 5x320.

ya i was wondering that myself..
Title: Re: no bounce, need bounce
Post by: LBSS on January 04, 2010, 10:21:07 pm
Well I worked out on Saturday and then the rest of the weekend was jammed, so I'm just posting this workout now. I need to drop back to 320 on the DL this weekend, then switch to five lb increases. Ten is just too much. Frustrating, but oh well.

Warm up
shoot hoops
usual

Work
Squat 3x5x275 (might have cheated for depth on a few of these but mostly they were good and solid)
Bench 3x5x185 (again, because of the fail last time)
DL 2x330

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on January 05, 2010, 08:34:32 pm
Felt a bit out of it today because I started a new job. Information overload = me tired. Anyway I bucked up and did squats and started OHPs, but during the first work set something started clicking in my shoulder and, well, it's not the first time. I'm going to try to figure out something to do instead of OHPs.

Warm up
usual

Work
Squat 3x5x280
OHP 5x120
==>supersetted with OHP warm ups: inverted row 3x10

Cool down
stretch (halfassed)
Title: Re: no bounce, need bounce
Post by: adarqui on January 06, 2010, 01:46:04 am
what's your new job about?

im not a big fan of ohp's either. in my working with baseball players/other baseball coaches/trainers, hardly any of them would use any OHP movements. they'd do light overhead prehab-type movements, but never OHP.
Title: Re: no bounce, need bounce
Post by: vag on January 06, 2010, 06:14:10 am
Work
Squat 3x5x280

Thats some serious lifting man , awesome...
Title: Re: no bounce, need bounce
Post by: LBSS on January 08, 2010, 09:36:22 pm
Thanks vag. Hit 285 today!  ;D And CRUSHED the 5x320 DL. Absolutely flew off the floor. Anyway, new job is doing proposal development and program oversight for health and disaster relief programs at an NGO called the Aga Khan Foundation. akdn.org/akf if anyone's curious about that stuff. First week was nuts; I didn't leave work until 8:15 last night and tonight just barely squeaked out of there at 6:35. Workout yesterday got delayed to today because I was just wiped out and a bit overwhelmed. It's been totally great so far, though, other than the long hours (11 on Thursday!).

Warm up
usual, took it seriously for once

Work
Squat 3x5x285 (very hard)
Bench 4x190, 2x5x190, 1x190 (first set wasn't a weight problem: I got distracted and the bar got out of track; these felt lighter than 185)
DL 5x320 KILLED it

Cool down
stretch

I'm going to switch to 5 pound jumps in the DL to see if I can keep getting linear progress that way. Squats I'm getting towards the end of straight linear progress, I think. 285 was hard as balls and I definitely didn't get below parallel on a rep or two. At least hit it for all, though. I'm going to try longer rests (only doing 3-3:30 at the moment) to see if that helps. Also the bball court was set up for volleyball tonight so I couldn't shoot or try rim grabs.

There's a dude at the gym who's starting out powerlifting who keeps harping on me to gain some weight because I'm reasonably strong for my bw at this point (168# measured at the gym today with shoes off). His point is that if I bulk up to like 190 over a few months and can DL 400+ for reps, then cut whatever fat I've gained, I'll be way more athletic than I am right now. Still not sure I want that much lean muscle as a base, though. Right now my LBM is about 151-153# at about 10% body fat. If I bulk to 190 and 15% body fat, I'd end up with ~161# of LBM and then I could cut back to 10% bf for a total weight of ~178#. I don't know, I'll think about it. My lifts would go through the roof if I started bulking, I think.

Sorry if that was boring, just kind of thinking out loud (well, the typing was out loud). It's mostly a vanity thing that I haven't started to consciously bulk already; I like the way I look now and would take a lot of crap from my friends (NONE of whom gives shit about working out and look upon me as a weirdo already for it). I gain muscle easily and have done so unconsciously over the past few months, maybe about 5# or so, pretty lean. The people on Lyle McDonald's boards would absolutely eat me alive if I posted a question like this there and I know it's stupid but whatever. I quit those boards because I was spending like 4 hours a day in them and caring what people on them thought about what I posted and oh my god fuck that. Addictive, they are. Still, his articles rule.

Now it's time for dinner.
Title: Re: no bounce, need bounce
Post by: LBSS on January 09, 2010, 12:34:25 pm
Slept like a baby last night, woke up so refreshed this morning I could barely stop smiling. Falling asleep when you're tired and waking when you're done sleeping is one of the greatest things ever. Read the paper this morning, made a little breakfast, did an errand, then went to the gym for a nice easy workout.

Circuit x15mins (HR ~150, changed exercise each time through)
JR x30-60s
lower body mobility exercise
upper body mobility exercise

Jog @9:13 mile pace x20 mins (HR ~160, felt easy but a bit slow for my HR to be that high...need to get back to work on easy cardio)

Cool down

stretch (niiiice and long)
foam roll

Mood today:  ;D ;D ;D ;D
Title: Re: no bounce, need bounce
Post by: adarqui on January 09, 2010, 12:56:53 pm
Slept like a baby last night, woke up so refreshed this morning I could barely stop smiling. Falling asleep when you're tired and waking when you're done sleeping is one of the greatest things ever. Read the paper this morning, made a little breakfast, did an errand, then went to the gym for a nice easy workout.

Circuit x15mins (HR ~150, changed exercise each time through)
JR x30-60s
lower body mobility exercise
upper body mobility exercise

Jog @9:13 mile pace x20 mins (HR ~160, felt easy but a bit slow for my HR to be that high...need to get back to work on easy cardio)

Cool down

stretch (niiiice and long)
foam roll

Mood today:  ;D ;D ;D ;D

hah nice.. that's one of the best feeling's ever.

akdn.org - pretty cool man, looks like they are doing good things.
Title: Re: no bounce, need bounce
Post by: vag on January 09, 2010, 03:40:06 pm
About your bulking or not:
I remember i left a reply for you once about that , but i couldnt find it in your journal...
Finally , i found it , it was in my journal because thats where it came up, LOL!
Not sure if you read it there so im pasting it here too , if you allready read it just ignore this... :D

Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.

Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.

Well , i think that if your main goal is to improve jumping you should quite often practice jumping.
As for bulking etc , i was thinking 100% like you, but after 2,5 years of training i think i was wrong
Take a look at this , it's exactly about that theme: http://www.higher-faster-sports.com/relativestrengthmyth.html
I tried that on me , gained ~25lbs from August , bodyfat went from ~13% to ~19%.
Still , my running vert is the same ( and feels easier to get it ) and i PR'ed 1'' on standing vert, feeling easier again.
Currently trying to lean back to the middle ( -12 from now , +12 from August ) , i expect huge gains!
Just saying though , each one of us is different , you know better...

Title: Re: no bounce, need bounce
Post by: LBSS on January 10, 2010, 11:29:22 pm
Yo thanks for the link to that article. Kelly's always got interesting things to say. I don't know, I guess I'll just say that I'm thinking about it as a possibility for the first time.
Title: Re: no bounce, need bounce
Post by: LBSS on January 12, 2010, 09:12:57 pm
Okay workout today. Maths iz hard n stuff.

Warm up
jog @ easy pace x6mins
mobility

Work
depth jumps 24" x3, 3, 4
squats 5x280 (dumbass can't count) 2x5x290 (felt good, making it all the more frustrating that I'm a fucktard and wasted the first set)
superset of:
pushups x20, 25, 25
neutral-grip chinups x6, 8, 10

Cool down
stretch
foam roll left IT band

Resting a ton between sets seems to help. Go figure. Gonna stick with 5 minutes for the heavy stuff from now on.
Title: Re: no bounce, need bounce
Post by: LBSS on January 14, 2010, 09:06:12 pm
Workout today sucked ass. Just wasn't feeling good, got stuck with a bar I hate, motherfuckers were being themselves and throwing me off my concentration, whatever. Gonna go hard on Saturday with the same weights as I planned for today then deload for a week and re-test.

Warm up
shoot hoops (way off, problems may have started with this)
usual

Work
squat 5x295, 1x295, 2x5x225
bench warmed up supersetted with pullups 3x6 and called it quits
exercise bike at easy pace x30mins

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on January 16, 2010, 03:40:17 pm
Another shitty workout. This one I can chalk up to getting a horrible night's sleep last night. Also, I've lots weight in the past week, down back at 166 this morning. Time to get my diet back on track, gain a few pounds, and make sure to get decent sleep. And deload for a week. My left elbow was protesting loudly during the bench and the DL warmups. At least a couple of the jumps were okay, but even most of those sucked. Fuck fuck fuck fuck fuck.

Warm up
shoot hoops
Informed Performance-inspired warm-up that I liked

Work
superset of:
heavy kb swing x5
RVJ on basketball court x3
Squat 2x5x295, 4x295
Bench 5x195, 4x190

Fuck fuck fuck fuck fuck. Oh well.
Title: Re: no bounce, need bounce
Post by: adarqui on January 17, 2010, 01:31:08 am
damn sux, how has your diet differed than usual?
Title: Re: no bounce, need bounce
Post by: LBSS on January 17, 2010, 11:55:14 pm
I don't know, mostly just not eating enough I think. Fixed that today, though  ;D
Title: Re: no bounce, need bounce
Post by: LBSS on January 18, 2010, 04:13:28 pm
Workout today

Run @easy pace x30mins, ~3.4 miles

Core circuit x2
Russian twist x20
bird dog x20 (10 each side)

Stretch

Foam roll

Knees felt awesome during the run but are protesting a little bit right now.
Title: Re: no bounce, need bounce
Post by: LBSS on January 19, 2010, 09:57:32 pm
Knees peachy today. Deload is nice. DL still feels meh. Discovered and started reading "Trigger Point Therapy Workbook." Sick book.

Warm up
jog @easy pace x9mins
usual but with more purpose than usual; finally found a routine I like. Actually here it is:
JR x30s
reverse lunge x20
scap pull ups
v roll-ups
bird dogs
PVC OHP squats
PVC dislocates
JR x30s

Work
squat 3x5x225
bench 3x5x135
DL 5x275

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on January 21, 2010, 05:49:53 pm
After deload week (1RM testing on Sunday!) thinking about a switch to 5/3/1. Will go back to Starting Strength probably next winter, if frisbee season goes well and I'm not hurt. Either way, I want to add in some (3-6) max-effort RVJs or SVJs before each workout after the warm-up, depending on space constraints, i.e. if anyone's using the court, SVJs; if court is free, RVJs. Plus box jumps or paused box jumps as assistance exercises on the bench/OHP days. Off days I need to start making sure I stretch and foam roll and stuff and do some light cardio just to get the blood flowing and aid recovery.
Title: Re: no bounce, need bounce
Post by: LBSS on January 21, 2010, 08:03:18 pm
Especially lazy today.

Warm up
shoot hoops x~30mins...wow. Could not make a damn thing.

Work (if you could call it that)
squat 3x5x245

Cool down
stretch
shoot some more hoops
Title: Re: no bounce, need bounce
Post by: adarqui on January 22, 2010, 02:14:14 am
Quote
shoot hoops x~30mins...wow. Could not make a damn thing.

hah sux
Title: Re: no bounce, need bounce
Post by: LBSS on January 22, 2010, 03:13:41 pm
Quote
shoot hoops x~30mins...wow. Could not make a damn thing.

hah sux


haha yup. it was embarrassing. at least the other people on the court were crosstards and were too focused on being hardcore and flipping the tires and such to notice much. i don't know what was happening i would hit like three buckets in a row and then miss six. and not even kind of miss...really miss. whatever.
Title: Re: no bounce, need bounce
Post by: LBSS on January 24, 2010, 03:44:32 pm
Testing today. Vert mat is at the other branch of my gym. Coming back tomorrow. So...incomplete test. Will do DL and VJ on Tuesday.

Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Hit my targets in both, so that's cool. I feel like I could bench more but there's something up with my form cause my left elbow just isn't feeling it.
Title: Re: no bounce, need bounce
Post by: adarqui on January 24, 2010, 04:21:59 pm
Testing today. Vert mat is at the other branch of my gym. Coming back tomorrow. So...incomplete test. Will do DL and VJ on Tuesday.

Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Hit my targets in both, so that's cool. I feel like I could bench more but there's something up with my form cause my left elbow just isn't feeling it.

nice man!

some pop from that max should carry over well to tuesday.
Title: Re: no bounce, need bounce
Post by: vag on January 25, 2010, 04:46:19 pm
Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Epic lifting!!!
Very curious to see how high you will jump!!!
Title: Re: no bounce, need bounce
Post by: LBSS on January 26, 2010, 09:32:17 pm
Weird day. They still hadn't brought the vertimax back from the other branch, so I borrowed a dude's bike, rode over nice and easy, warmed up, tested, then rode back to test DL. VJ was a big disappointment. DL was okay. Hit my target but no further. BW was 170 on the nose post workout.

VJ 26.2, 27.6, 26.2

DL ... 360 365
Title: Re: no bounce, need bounce
Post by: LBSS on January 29, 2010, 03:35:41 pm
First workout of "5/3/1 PLUS" is today. That is what I am calling my new plan. The plus is because at the end of every warm-up, I will do 6-10 maximum-effort RVJs. And because, as assistance exercises on upper body days (OHP and bench) I will do depth jumps and paused box jumps (squat to a box, sit down, then jump onto a higher box from the dead stop), to help work on my very poor explosiveness. The PBJs may eventually be done with a weight vest, but I'll start with bw only.

In other news, I'm procrastinating like a motherfucker and need to get back to work  ;D
Title: Re: no bounce, need bounce
Post by: LBSS on January 30, 2010, 02:17:18 am
Warm up

Work
OHP 5x100, 5x105, 7x110
superset of:
core circuit x3 (Russian twist, plank, OH med ball wall throws, hypers)

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on February 01, 2010, 10:20:43 pm
Warm up
usual
was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards

Work
Squat 5x240, 5x260, 8x270
superset x3
core circuit x3 (low back was feeling it after SLRDL's, so scrapped hypers)

Cool down
stretch
shoot hoops xsuck
Title: Re: no bounce, need bounce
Post by: vag on February 02, 2010, 05:02:51 am

was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards


I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???

Title: Re: no bounce, need bounce
Post by: adarqui on February 02, 2010, 05:42:08 am

was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards


I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???



well i have a few hunches on it based on what we see in the log..

1) he was around 31-32" RVJ on dec 31, which was a PR, so his recent jumping might just be disguised in some fatigue.. he has PR'd what - DL and squat since then right? when you're PR'n in lifts, you're going to have alot of 'oscillations' in jumping, due to the supercompensation/fatigue "cycle" created by PR'n lifts.

2) he's been operating in the 5 rep range for too long.. this is what I really think is happening.. him going into a 5/3/1 setup might cause some new jump PR's to show up.. regardless of 5/3/1, i'm in favor of him (and everyone) not spending too much time at a certain rep range.. i find singles to be the most effective way of getting rid of any fatigue or MAL-ADAPTATIONS from successive rep lifting, ie, negative adaptations in starting strength/RFD.. successive rep lifts (ie 5 reps) are good for muscle/strength gain, but they can produce negative adaptations in starting strength (slowly it down significantly, though it may seem small).

as far as singles go, im talking like 5x1, 8x1, etc, with anywhere from 85-95% 1RM..

you could do 4 weeks of lifting with 5's, then transition into 2 weeks of singles.. or do singles every 3rd-4th workout and try and PR 2 days following the singles.. stuff like that.

weightlifting is a battle between negative adaptations and positive adaptations.. positive adaptations in max strength can lead to negative adaptations in RFD.. the stimuli have to be balanced out so not to wreck RFD, imo.

so him planning to do 5/3/1 might be a good idea.. at least it will spread the spectrum around a bit.


peace man


edit: you could also incorporate light jump squats (not rebounding, ~20-30%) / REA singles-triples before your heavy squat sessions etc.. in order to keep providing that stimulus.

edit #2: oh, if you're referring to his jumping in general, it's an rfd issue.. i'd tackle that by making sure to include some explosive overloaded movement prior to squatting, say, every other session... and then making use of singles in blocks while trying to PR, after spending time in a strength block.. so that goes back to my 4 week strength / 2 week singles comment earlier.

gn im out :)
Title: Re: no bounce, need bounce
Post by: vag on February 02, 2010, 06:03:24 am
That was a damn good article man , take it outta here and post it on the site! LOL
Title: Re: no bounce, need bounce
Post by: adarqui on February 02, 2010, 06:09:29 am
That was a damn good article man , take it outta here and post it on the site! LOL

lol, nah.. i'll leave the "gems" (hah) in the forum, for the cool people to read :) hm, maybe i should put a training blog inside the forum.. honestly i dont like writing articles, thought I would, but i'd rather converse with people than just write an article which has no direct correspondence, if that makes sense?

i'll find some quotes from Prof. Verkhoshansky on singles and 'rest between reps' sets tomorrow.. you'll like those.

peace
Title: Re: no bounce, need bounce
Post by: vag on February 02, 2010, 06:16:34 am
That was a damn good article man , take it outta here and post it on the site! LOL

lol, nah.. i'll leave the "gems" (hah) in the forum, for the cool people to read :) hm, maybe i should put a training blog inside the forum.. honestly i dont like writing articles, thought I would, but i'd rather converse with people than just write an article which has no direct correspondence, if that makes sense?

peace

Yup... makes perfect sense, it was just what i was thinking too , the article comment was to emphasize how good that thing was! :D
Title: Re: no bounce, need bounce
Post by: LBSS on February 02, 2010, 03:19:05 pm
@ both of you guys:

My RFD/explosiveness is garbage, as you've both pointed out. I think Andrew's right: I got some sweet gains in strength from SS (vag: my squat is 320, thankyouverymuch) but definitely got stuck in a rut and mixing things up should be good. I'm going to try 5/3/1 for five or six weeks (one full cycle plus deload), retest and then try a couple of weeks of singles, per Andrew's suggestion. Then test again. Then probably switch to maintenance on the strength part and start working more heavily on sprinting and plyo-type activities, as well as conditioning, because by then it'll be the beginning of April and the ultimate season will be just around the bend.

The paused box jumps and depth jumps are meant to improve RFD and explosiveness/reactivity. Just to be clear, Andrew, you're suggesting that I add jump squats or some similar overloaded explosive movement (suggestions?) before heavy lower leg days, or before upper body days? I wasn't quite clear on what/when you were suggesting with those.

Thanks for the feedback.

Oh, one more thing, actually: The great thing I've discovered in my first two 5/3/1 workouts is that they're SO MUCH FASTER than SS. When you're doing a full warm-up and heavy sets across for two lifts, plus warm up and cool down, that shit takes forever, drains you and doesn't leave much time for anything else. With the new setup I can do core stuff, RFD stuff, etc. without spending 2+ hours in the gym.
Title: Re: no bounce, need bounce
Post by: adarqui on February 02, 2010, 07:25:49 pm
@ both of you guys:

My RFD/explosiveness is garbage, as you've both pointed out. I think Andrew's right: I got some sweet gains in strength from SS (vag: my squat is 320, thankyouverymuch) but definitely got stuck in a rut and mixing things up should be good. I'm going to try 5/3/1 for five or six weeks (one full cycle plus deload), retest and then try a couple of weeks of singles, per Andrew's suggestion. Then test again. Then probably switch to maintenance on the strength part and start working more heavily on sprinting and plyo-type activities, as well as conditioning, because by then it'll be the beginning of April and the ultimate season will be just around the bend.


Quote
The paused box jumps and depth jumps are meant to improve RFD and explosiveness/reactivity. Just to be clear, Andrew, you're suggesting that I add jump squats or some similar overloaded explosive movement (suggestions?) before heavy lower leg days, or before upper body days? I wasn't quite clear on what/when you were suggesting with those.

Thanks for the feedback.

before heavy lower leg days.. some good exercises are, from most simple to advanced:
- paused jumping clean pulls from hang : sets of 3-5
- jump squats for singles (rest between reps of ~30s, like you would when testing vert) (barbell or vest, preferably barbell, 20-30% 1RM)
- REA squat : work up to ~50% initially, 3-5x3.
- depth jumps from at or above SVJ: 3-4x5



np man


Quote
Oh, one more thing, actually: The great thing I've discovered in my first two 5/3/1 workouts is that they're SO MUCH FASTER than SS. When you're doing a full warm-up and heavy sets across for two lifts, plus warm up and cool down, that shit takes forever, drains you and doesn't leave much time for anything else. With the new setup I can do core stuff, RFD stuff, etc. without spending 2+ hours in the gym.

ya man....... that's not a good thing when it comes to peaking your performance.. it can be fine in short blocks, but people tend to spend way too much time in a fatigue state, when it's so easy to jump out using low volume/high intensity training - get in get out type training.

pc man hope this new stuff goes good for you.

if you need links of the clean pulls or whatever tell me, i have them on my youtube.
Title: Re: no bounce, need bounce
Post by: LBSS on February 02, 2010, 10:37:02 pm
Thanks man. What's an REA squat? Workout tonight consisted of two hours of indoor ultimate. My hamstrings and glutes were sore already from the SLRDLs but my whole legs are gonna be dead tomorrow, I predict. Still, it was good to shake out the rust a little and run around. Might postpone the next workout until Thursday to give some recovery time.
Title: Re: no bounce, need bounce
Post by: adarqui on February 03, 2010, 03:36:03 am
Thanks man. What's an REA squat? Workout tonight consisted of two hours of indoor ultimate. My hamstrings and glutes were sore already from the SLRDLs but my whole legs are gonna be dead tomorrow, I predict. Still, it was good to shake out the rust a little and run around. Might postpone the next workout until Thursday to give some recovery time.

http://www.inno-sport.net/Strength-Speed/Video/REA%20Squats.avi

it's a brief freefall, followed by ballistic reversal + concentric.

can be done above parallel, no need to go deep.. much safer this way too.. just have to stay tight during the entire lift.. ie, inhale/hold breathe until almost all the way back up.

this exercise targets the isometric mainly, that brief transition period between ECC and CON... this is very important, yet often overlooked detail in SVJ/RVJ.

cya!
Title: Re: no bounce, need bounce
Post by: LBSS on February 03, 2010, 10:00:17 pm
Warm up
bike @easy pace x10mins
usual

Work
Bench 5x160, 5x170, 8x180
superset x3
core circuit

Cool down
bike @easy pace x5mins
stretch

Shins hurt. Otherwise this was good.
Title: Re: no bounce, need bounce
Post by: LBSS on February 08, 2010, 10:23:48 pm
Well, the rest of last week was a bust because of getting completely drained at work and then getting trapped in Baltimore during yet another epic snowfall. I'm starting to think that my going to Baltimore increases the chances of getting 20+" of snow. In this case it was 26" (officially, seemed like way more in places), good for the largest two-day snowfall in Baltimore history. Got back to DC tonight and went to the gym for the DL workout, was feeling great and then just sucked it up on DLs. Lower back fatigue was rapid. Then the gym was closing, so I just cut my losses and peaced out. Weak :(

Warm up
usual
RVJs ~30-31"

Work
DL 5x270, 5x290, 3x310 aaaand... fuck it.

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on February 09, 2010, 11:20:22 pm
Went to the gym today cause we got out of work early and I didn't really finish last night.

Warm up
usual

Work
run 25 mins @easy pace, hill workout on treadmill
core circuit

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: cowed77 on February 10, 2010, 02:12:57 am
haha, damn u work out nearly every other day!

how old are you? ur ht/wt, and other stuff? basically, a quick bio?
Title: Re: no bounce, need bounce
Post by: LBSS on February 10, 2010, 01:38:41 pm
I'm 23 years old, 5'11", about 170#, bodyfat roughly 10%. And about as explosive as a 12-year-old girl. My athletic history is a little unusual: I played normal sports when I was little (soccer and baseball), then fenced all through middle and high school, got to Junior Olympics a few years, then in college switched to ultimate frisbee but not as seriously. Fencing is super fun but really expensive and my body is just now, six years after I stopped, starting to become balanced right-left (I'm right-handed and left-footed for soccer, but my right leg has been MUCH stronger and bigger than my left because my posture in fencing was technically wrong) I decided a year and a half ago or so that I really, really wanted to dunk and kind of trained half-assedly for a while until ultimate club season started. Then practice and tournaments took over, so I'd say I really started training with focus since about October.

And yeah, I try to work out every other day.
Title: Re: no bounce, need bounce
Post by: LBSS on February 12, 2010, 12:04:29 pm
Workout last night:

Warm up
usual
RVJs x6 or 7, started kind of shitty but got up to ~32"! One full knuckle of my ring finger on the rim. Still pretty sad but I'm getting there. Gotta keep these up, they help (yes, yes, no shit, Sherlock). Did some later on after the main workout, but they weren't as good. Also, while I was shooting around a little kid (maybe 10 years old?) challenged me to one-on-one. I might be a poor basketball player, but I think I could have taken him, haha. Plus he wasn't all that great  ;D

Work
OHP 3x105, 3x110, 5x115
superset x3
core circuit

Cool down

stretch
shoot some hoops, started to get a groove, felt nice
Title: Re: no bounce, need bounce
Post by: LBSS on February 13, 2010, 06:42:37 pm
Sucks for the Olympics that all the snow in the Western Hemisphere fell on the mid-Atlantic. There is still so much freaking snow here. I went out to visit my parents in Maryland last night and there's at least 3 feet there. More like 2.5 down here.

Warm up
usual
RVJs ~I have no fucking idea"

Work
jump squats 2x3x105 (did the first set with a slow descent into a half squat and then an explosion up; the second set like jumps, just with a bar on my back)
squat 3x240, 3x260, 8x270
superset x3
core circuit

Cool down
stretch
spin on stationary bike x5"
Title: Re: no bounce, need bounce
Post by: adarqui on February 13, 2010, 08:50:15 pm
Workout last night:

Warm up
usual
RVJs x6 or 7, started kind of shitty but got up to ~32"! One full knuckle of my ring finger on the rim. Still pretty sad but I'm getting there. Gotta keep these up, they help (yes, yes, no shit, Sherlock). Did some later on after the main workout, but they weren't as good. Also, while I was shooting around a little kid (maybe 10 years old?) challenged me to one-on-one. I might be a poor basketball player, but I think I could have taken him, haha. Plus he wasn't all that great  ;D

Work
OHP 3x105, 3x110, 5x115
superset x3
  • paused box jumps w/5# DB in each hand x5
  • inverted rows x10
core circuit

Cool down

stretch
shoot some hoops, started to get a groove, felt nice


nice, missed that you got 32"..

sucks about the weather man..
Title: Re: no bounce, need bounce
Post by: LBSS on February 16, 2010, 01:10:52 am
Yeah, the snow was really cool when it happened cause I had like 3.5 days off work and, well, I like snow. But now there are five-foot-high mounds of dirty plowed snow on every street corner and once it starts to melt... yikes. Anyway, okay workout today. Hamstrings have been a bit sore from the SLRDLs.

Warm up
spin on bike x10 mins
usual (jump rope felt smoother than usual for some reason)

Work
bench 3x170, 3x180, 5x190
depth jump 4x3, lots of rest

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on February 16, 2010, 03:12:16 pm
Something I thought about right after the last DL workout: Rippetoe and Kilgore say that you shouldn't really do more than one heavy set of 5 DLs at a time to protect your lower back. My lower back is telling me that I should agree with that, plus it feels weird to only be squatting once a week and squatting seems more important, anyway. Add to that the fact that indoor ultimate is starting up on Thursday and will involve 1-2 hours of ultimate twice a week through mid-March, and I'm thinking about cutting DLs back a bit. Main lifts would still be on 5/3/1. Maybe something like this (unilateral lower leg would be SLRDLs, step-ups, or BSS):

workout A:
squat + assistance (weighted jumps before squats, upper body pull, unilateral lower leg)

workout B:
bench + depth jumps

workout C:
squat (trying to get more on final set than workout A) + assistance (weighted jumps before squats, heavy DL x1 set of 5, upper body pull)

workout D:
OHP + assistance (paused box jumps, reactive jumps [e.g. single-leg bounds], sprints once it starts getting nice)

seem workable? Also, for jump squats, which way is right? Slow eccentric and then explode up, or just jumps with a weight on your back (quick descent into quarter squat, explode up)?
Title: Re: no bounce, need bounce
Post by: adarqui on February 16, 2010, 07:23:41 pm
Something I thought about right after the last DL workout: Rippetoe and Kilgore say that you shouldn't really do more than one heavy set of 5 DLs at a time to protect your lower back. My lower back is telling me that I should agree with that, plus it feels weird to only be squatting once a week and squatting seems more important, anyway. Add to that the fact that indoor ultimate is starting up on Thursday and will involve 1-2 hours of ultimate twice a week through mid-March, and I'm thinking about cutting DLs back a bit. Main lifts would still be on 5/3/1. Maybe something like this (unilateral lower leg would be SLRDLs, step-ups, or BSS):

workout A:
squat + assistance (weighted jumps before squats, upper body pull, unilateral lower leg)

workout B:
bench + depth jumps

workout C:
squat (trying to get more on final set than workout A) + assistance (weighted jumps before squats, heavy DL x1 set of 5, upper body pull)

workout D:
OHP + assistance (paused box jumps, reactive jumps [e.g. single-leg bounds], sprints once it starts getting nice)

when will you do normal jumps? is it just not listed?

ya that looks better than your previous setup.. i would let some of those sessions carry over into two days rest if you feel you need it, looks like sometimes you are going to need an extra day of rest.

i like jump squats or REA squats before squatting, really has an effect on your squat.

Quote
seem workable? Also, for jump squats, which way is right? Slow eccentric and then explode up, or just jumps with a weight on your back (quick descent into quarter squat, explode up)?

weighted jumps = jump squats? i like to keep them specific to how svj is performed, try to mimic the depth/speed.. the most important aspects of that exercise are the transition from ECC to CON and exploding all the way through the toes, complete triple-extension.. pause/slow is fine, and that's what you might want to do the first few sessions, but eventually i'd go with being specific to SVJ.


peace
Title: Re: no bounce, need bounce
Post by: LBSS on February 17, 2010, 10:43:09 am
Normal jumps will continue to be done after warm-ups and before anything else. Probably start to mix some SVJs in with the RVJs. I'm not going to plan for two days' rest because it'll happen against my will given how hectic my life is at the moment  ;D The SVJ-mimicking jump squats (as opposed to slow eccentric) were plenty comfortable the other day, so I'm just going to go that route. Thanks again for the feedback.
Title: Re: no bounce, need bounce
Post by: LBSS on February 17, 2010, 08:51:59 pm
I turned my motherfucking ankle on the motherfucking pack ice. On the way to the gym. It's not that bad but enough that it tweaks when I walk and now I'm doing hot/cold and I got an ace bandage, too.

Workout today (such as it was):

foam roll legs (thoroughly)
spin on bike x10mins
stretch a bunch

Was too pissed to do core or anything.
Title: Re: no bounce, need bounce
Post by: adarqui on February 18, 2010, 01:39:42 pm
I turned my motherfucking ankle on the motherfucking pack ice. On the way to the gym. It's not that bad but enough that it tweaks when I walk and now I'm doing hot/cold and I got an ace bandage, too.

Workout today (such as it was):

foam roll legs (thoroughly)
spin on bike x10mins
stretch a bunch

Was too pissed to do core or anything.

wtf how did that happen??????????

god damn.. ive done dumb shit like that, that's the worst.

i completely dislocated my little toe once doing some training barefoot, thing went sideways.

Title: Re: no bounce, need bounce
Post by: LBSS on February 18, 2010, 03:04:58 pm
wtf how did that happen??????????

god damn.. ive done dumb shit like that, that's the worst.

i completely dislocated my little toe once doing some training barefoot, thing went sideways.



After nearly two years of getting better, with only one minor setback, which I wasn't so mad about because it happened during the last ultimate tournament of last year, I just stepped off a curb without looking, my foot landed on a little hump of pack ice (snow that's been beaten down so much that now it's ice, for you warm-weather types) and just snapped to the outside. It's not that serious but I'm definitely not playing ultimate tonight. Which reminds me, I should email my captain.
Title: Re: no bounce, need bounce
Post by: LBSS on February 22, 2010, 09:30:01 pm
So I basically got no sleep this past weekend and my ankle still isn't 100%. If either one of those things weren't true, I would work out today. Instead, I'm going to bed. Gonna get some sleep and then try to test the ankle out tomorrow night.
Title: Re: no bounce, need bounce
Post by: LBSS on February 23, 2010, 09:24:09 pm
Ankle held up okay during frisbee but I was ssllloooowwwwwwwwwww. And my team got housed. But that's okay. Gonna ice it a little now and back in the gym tomorrow. Thank god. The lack of exercise was driving me nuts.
Title: Re: no bounce, need bounce
Post by: LBSS on February 24, 2010, 09:29:51 pm
Warm up
usual
SVJs

Work
jump squat 2x3x95
squat 5x240 5x260 7x270 (felt meh)
superset x3
DL 5x305 (felt great)
7 day vertical jump cure exercises instead of core circuit

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: cowed77 on February 25, 2010, 10:22:40 pm
hey dude, has doing the 7 day cure helped u at all in your opinion? in terms of ur vert, or otherwise..
Title: Re: no bounce, need bounce
Post by: LBSS on February 26, 2010, 12:34:51 am
No idea yet, I just did it for the first time yesterday. Today, definitely not because I had back-to-back frisbee games, which went okay although my ankle was a bit, not sore, but more just kind of tired by the end. I'm going to rest tomorrow except maybe 7DVJC. Honestly I don't think it'll help my vert that much but it's something to try in place of the core circuit I'd been doing. I just read Andrew's article about SLRVJ, it was tight. After I finish 5/3/1 I'm going to switch to the movement efficiency focus with a strength component type scheme for a while and see how that pans out. Strength work would be maintenance for the big lifts and probably walking lunges alternating with step ups. My movement efficiency is just god-awful, as my jumping ability would suggest. So that makes sense.

Back to frisbee, we split our games today. I always forget how frustrating rec league is. We should have won our second game but many, many of my teammates think that they are god's gift to ultimate and have all the throws in the world, when in fact they are fat and slow and incompetent. I am the best player on my team (we have a 6-5 guy who can jump, which is just great, but he throws a lot of shit away), which is never a good sign to begin with, but at least I know my limitations. None of you would know what the hell I was talking about if I continued this rant, so I'm going to stop. At the end of the day, it's just rec, and it's indoor so I should care even less, but we had the second game in our grasp and pissed it away and I couldn't do shit about it because nobody would sub out even though they were gassed (indoor ultimate has wrestling tap-out style substitutions). Fucking retards. Okay, NOW I'll stop.
Title: Re: no bounce, need bounce
Post by: adarqui on February 26, 2010, 02:51:43 am
lol!

nice rant. :)
Title: Re: no bounce, need bounce
Post by: LBSS on February 26, 2010, 09:12:18 pm
Warm up
shoot hoops
usual
bunch of SLRVJs -- these felt awkward with a full run-up, my form must just be awful. I'm going to try to get some video soon.

Work
bench 5x185, 3x195, 2x205
pullups 6xbw, 3xbw+25, 4xbw+25, 5xbw+25
7DVJS

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on February 28, 2010, 05:27:14 pm
Stupid ankle. Was looking forward to this workout (first 5/3/1 for squats with the last set at 305) but after warming up and trying some RVJs (which were terrible, I was overthinking like hell and got mad at myself, which just made me think more) my ankle just didn't feel like it would support full heavy squats.

Warm up
shoot hoops
usual -- getting better at double-unders

Work
jump squat 2x3x95
7DVJS

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on March 01, 2010, 11:50:01 pm
Warm up
jog x10mins
mobility
jump rope xa little

Work
jump squat 2x3x95
squat 5x275, 3x285, 2x305
superset x3
core circuit (old one, not 7DVJS)

Cool down

stretch

My legs are gonna be sore tomorrow from the lunges. But I'm happy to have gotten 305x2. That felt sweet. Ankle still feeling a bit wack so no real jumps today.
Title: Re: no bounce, need bounce
Post by: LBSS on March 02, 2010, 10:03:11 pm
Warm up
usual
no jumps

Work
OHP 5x105, 3x115, 3x120
DB row 5x50, 5x55, 8x55
box jumps 2x5x30" - not intense or anything, just wanted to do them
7DVJS

Cool down
stretch

Sore, as expected, but I sucked it up and did the whole thing and feel good about it.
Title: Re: no bounce, need bounce
Post by: LBSS on March 03, 2010, 09:27:24 pm
Too wiped out today. Brain just wasn't having it.

Warm up
usual

jump squat 2x3x95
squat 3x5x225

Cool down

stretch

That's it.
Title: Re: no bounce, need bounce
Post by: LBSS on March 04, 2010, 02:08:10 pm
This post is going to be a little long.

At this point I think I really need to get into a jumping-dominant focus because my explosiveness and movement efficiency suck ass. My strength could be better, too, but I've been working on it as a primary focus for the past, what, six months. Some okay gains in that time. I'm going to retest everything this weekend and then start the next phase. Basically looking at 4-6 weeks. Will still do max strength work once a week just to maintain (and maybe gain, who knows?).

Here's what I'm thinking for the next month, starting next week based on the power block from the MSEM article. Your thoughts are appreciated if you can make it through the whole thing:

Week 1
Monday upper body
warm up
SLRVJs x6-8
footwork (e.g. agility ladder)
bench 5x165, 5x175, ?x185
weighted pullups 4x3
SS1 clapping pushups 3x10
SS2 fast rope climb x3
core

Tuesday
ultimate

Wednesday lower body
warm up
SS1 KB swing 3xheavy
SS2 max-effort DLRVJ x4-6
LLLRRR bounds x5x20y
jump squats 3x3x95, max effort each rep
squat 5x245, 5x265, ?x275
DL 5x310
core


Thursday
ultimate

Friday
total rest

Saturday lower body
warm up
max effort DLRVJ xdropoff
sprints xdropoffx40y
lots of rest (walk to gym)
squat 3x255, 3x275, ?x285
walking lunge 3x10x110
core

Sunday
warm up
low-intensity cardio (REALLY low, like a long walk or something)

Week 2
Monday
same as W1 except
bench 3x175, 3x185, ?x195

Tuesday
ultimate

Wednesday
same as W1 except
squat 3x265, 3x275, ?x295

Thursday
ultimate

Friday
total rest

Saturday
same as W1 except
squat 5x255, 3x285, ?x315

Sunday
same as W1

Week 3
Monday
same as W1 except
bench 3x5x165
bw pullups 3x3

Tuesday
ultimate

Wednesday
same as W1 except
squat jumps 1x3x95
squat MSEM 2x3

Thursday
Warm up
Steady-state cardio x30-40 mins

Friday
total rest

Saturday
same as W1 except
cut jumping/sprinting volume in half
squat MSEM 2x3

Sunday
same as W1

Week 4
Monday
test bench and weighted pull ups

Tuesday
rest

Wednesday
same as W1 except
squat MSEM 2x3

Thursday
warm up
footwork, maybe some low-intensity hops and stuff
core

Friday
total rest

Saturday
Test RVJ, SVJ, squat, DL

Title: Re: no bounce, need bounce
Post by: LBSS on March 04, 2010, 04:13:54 pm
Oh and I should add that based on vag's thread I'll practice faster runups. Unlike him, I do better with more than two steps, but I kind of float into the RVJs rather than accelerate into them. Not to mention that in the end, running full-tilt and then jumping is way more applicable to my sport.
Title: Re: no bounce, need bounce
Post by: LBSS on March 04, 2010, 09:43:17 pm
Also, more depth jumps instead of squats.
Title: Re: no bounce, need bounce
Post by: adarqui on March 04, 2010, 10:25:48 pm
i edited your post by accident but it's fixed! heh

Quote
This post is going to be a little long.

At this point I think I really need to get into a jumping-dominant focus because my explosiveness and movement efficiency suck ass. My strength could be better, too, but I've been working on it as a primary focus for the past, what, six months. Some okay gains in that time. I'm going to retest everything this weekend and then start the next phase. Basically looking at 4-6 weeks. Will still do max strength work once a week just to maintain (and maybe gain, who knows?).

well with the routine you posted, i don't think you really have a 'strength maintenance' portion in it.. instead, you're basically reducing fatigue & pushing those singles, so I'd assume you will experience some strength gains in those singles. you're coming off months of strength work and then doing MSEM stuff for two weeks, so that's more like a transition into 'peaking' than a maintenance stage.

most people are surprised how strong they get doing MSEM, the weight just starts flying up.

expect some gains.

Quote
Here's what I'm thinking for the next month, starting next week based on the power block from the MSEM article. Your thoughts are appreciated if you can make it through the whole thing:

Week 1
Monday upper body
warm up
SLRVJs x6-8
footwork (e.g. agility ladder)
bench 5x165, 5x175, ?x185
weighted pullups 4x3
SS1 clapping pushups 3x10
SS2 fast rope climb x3
core

Tuesday
ultimate

Wednesday lower body
warm up
SS1 KB swing 3xheavy
SS2 max-effort DLRVJ x4-6
LLLRRR bounds x5x20y
jump squats 3x3x95, max effort each rep
squat 5x245, 5x265, ?x275
DL 5x310
core

love the KB swing + ME DLRVJ complex.. i've always had good success with swing + jump complex.

the only thing I would be "wary" of in that session is the combined squat + DL.

Quote
Thursday
ultimate

Friday
total rest

Saturday lower body
warm up
max effort DLRVJ xdropoff
sprints xdropoffx40y
lots of rest (walk to gym)
squat 3x255, 3x275, ?x285
walking lunge 3x10x110
core

one of the best ways to monitor dropoff on those two exercises, would be to rotate them... ie, after a good warmup on both:

rotation:
DLRVJ's x 3
40YD-SPRINT x 1

that way you aren't training _in dropoff_ during your sprints, and then experience a further dropoff... if you get what I mean.. say you dropoff 3% on dlrvj's, then goto sprint and dropoff another 3%.. well then you're probably dropped off 6%.

with a rotation, you'll be sure you're dropping off at 3%.

that rotation is doable because 40 yard sprints aren't really going to wreck your CNS like a 100 would... so 4-5 minutes rest following the 40, would give you about 3-4 rotations, ie, 9-12 jumps, and 3-4 40's.. which is pretty optimal, especially since the sprints would be done fresh.


Quote
Sunday
warm up
low-intensity cardio (REALLY low, like a long walk or something)

Week 2
Monday
same as W1 except
bench 3x175, 3x185, ?x195

Tuesday
ultimate

Wednesday
same as W1 except
squat 3x265, 3x275, ?x295

Thursday
ultimate

Friday
total rest

Saturday
same as W1 except
squat 5x255, 3x285, ?x315

Sunday
same as W1

Week 3
Monday
same as W1 except
bench 3x5x165
bw pullups 3x3

Tuesday
ultimate

Wednesday
same as W1 except
squat jumps 1x3x95
squat MSEM 2x3

Thursday
Warm up
Steady-state cardio x30-40 mins

Friday
total rest

Saturday
same as W1 except
cut jumping/sprinting volume in half
squat MSEM 2x3

Sunday
same as W1

Week 4
Monday
test bench and weighted pull ups

Tuesday
rest

Wednesday
same as W1 except
squat MSEM 2x3

Thursday
warm up
footwork, maybe some low-intensity hops and stuff
core

Friday
total rest

Saturday
Test RVJ, SVJ, squat, DL

I think it looks pretty good... the 2 weeks of MSEM at the end prior to re-testing should work very well with how that routine is going..

even though the singles are heavy in MSEM, push them with speed, maximal acceleration.. i don't really give a guideline on the eccentric phase, as people have different preference there, but if I did it would be moderate tempo down and right before transition just blast the hell up :)

peace man
Title: Re: no bounce, need bounce
Post by: LBSS on March 04, 2010, 11:46:48 pm
Thanks for the feedback. Any thoughts on adding in depth jumps, maybe replacing a squat day with moderate-intensity depth jumps? Or am I just overthinking it.
Title: Re: no bounce, need bounce
Post by: adarqui on March 04, 2010, 11:58:02 pm
Thanks for the feedback. Any thoughts on adding in depth jumps, maybe replacing a squat day with moderate-intensity depth jumps? Or am I just overthinking it.

i think trying to fit them in at this point is going to make it all cluttered.. instead, you mentioned this routine might go on for "4-6 weeks", well i'd introduce low box dj's (~18") in at week 4, and intensify them through week 6.. combining MSEM + dj's, svj/rvj/sprints could be done prior (in low volume) or during other sessions.. for example:

week 4: DJ's, 2x/week: 2x5 + MSEM
week 5: DJ's, 2x/week: 3x5 + MSEM
week 6: DJ's, 2x/week: 4x5 + MSEM
week 7: test
Title: Re: no bounce, need bounce
Post by: LBSS on March 08, 2010, 01:03:53 pm
In Baltimore over the weekend but I managed to squeeze in a run and a light workout in anticipation of the new routine, starting today. About that, I forgot that I have a one-day ultimate tournament this coming Saturday, which will obviously prevent me from working out that day as well as compromise me for the following couple of days (should be a good 4.5-6 hours of ultimate).

Saturday:

work
run @moderate pace x20mins (in VFF)

I was in a huge rush and didn't have time to stretch or anything. Bad planning. Also this was my first extended run in a while in my VFF's, and I haven't been in barefoot-style shoes in over a month, so my calves and soleus muscles have been crying the past couple of days. Going down stairs is a bitch. Should have been smarter about this. Barefoot running is tops, but I thought I could jump right back into it after a layoff and I was clearly wrong about that.

Sunday:


warm up
bike @easy pace x10mins

work
bench 3x5x170
pullups 4x4xbw+25

nice walk back from the gym to my girlfriend's apartment, then

7DVJS (except the hip flexor raises and glute bridge... girlfriends can be distracting...)

cool down
stretch

Like I said, my calves are hurtin' from the run on Saturday and discipline on Sunday was bad. But that's okay, I can't beat myself up as bad about that as about what happened at work this morning: I had edited this research paper and it was really a godawful mess, so I made all kinds of comments (in Word) to myself like "WTF?" and "this makes my head want to explode." Then I took them all out and just left in the constructive comments. Or so I thought, because I got the response back from the person who wrote it and apparently I left in "this makes my head want to explode." Oh and that comment was selected to apply to like three entire paragraphs. In my defense, they were, and still are, totally incoherent.

Still, how fucking embarrassing is that for everyone involved. Oof.
Title: Re: no bounce, need bounce
Post by: adarqui on March 08, 2010, 06:24:36 pm
Quote

Like I said, my calves are hurtin' from the run on Saturday and discipline on Sunday was bad. But that's okay, I can't beat myself up as bad about that as about what happened at work this morning: I had edited this research paper and it was really a godawful mess, so I made all kinds of comments (in Word) to myself like "WTF?" and "this makes my head want to explode." Then I took them all out and just left in the constructive comments. Or so I thought, because I got the response back from the person who wrote it and apparently I left in "this makes my head want to explode." Oh and that comment was selected to apply to like three entire paragraphs. In my defense, they were, and still are, totally incoherent.

Still, how fucking embarrassing is that for everyone involved. Oof.

wow, that's like a bad dream... that completely sucks.

Title: Re: no bounce, need bounce
Post by: LBSS on March 08, 2010, 10:11:01 pm
UPDATE: Forgot that I did an extra rep (TF) on the last set of pull ups.

Well, mishaps of the day aside, I had a ballin' workout today. Everything felt good except my lower legs (still), but even with that the SLRVJs (well, three-step approach, not really running) were decent, maybe 121-122" touch although it's hard to tell. For me, that would be awesome. My elbows hurt, though, lot of load to bear throughout. On the plus side, I really focused on warm up and stretching and that makes a big difference. I need to start doing that more consistently.

Warm up
jog @ easy pace x7 mins
bike @ easy pace x5 mins
usual
glute march x20
glute bridge x15x3s hold at the top

Work
SL 3-step VJs x8
bench 5x165, 5x175, 7x185
pull ups 3x3, 1x4 xbw+25+chain (however much it weighs, maybe 5#?)
SS x3
core x3 (10# MB)

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on March 09, 2010, 11:24:14 pm
Workout today:

Warm up
throw
not really

Work
frisbee game x2x60mins

Cool down
stretch
really

Gassed. Played inconsistent but made some sick plays, skied a lot of fools. Even if my vertical still sucks, I feel more confident and so I've been playing more aggressive, which is really good. And a dude I had been matched up against in the second game came up to me after and paid me a nice complement, basically called me a great player (which I'm not, but still, was nice) and said I was way better than him, then gave a little bit of constructive criticism. And my team won both our games. First in a walk (by like 30 points) and the second by 6 but it got real chippy in there for a while. The dudes-who-suck-but-think-they're-good got all huffy. Oh well, fun times.
Title: Re: no bounce, need bounce
Post by: LBSS on March 10, 2010, 10:20:38 pm
Knees protesting after the ultimate last night. Sore all day. Still, halfway decent workout even though I forgot to add the extra five pounds to the DL. Oops.

Warm up
bike x5mins
usual, working a little bit on double-unders
glute march and bridging

Work
SS x2
jump squat 3x3x95 -- tried to go deeper on these before exploding up
squat 5x245, 5x265, 6x275 -- hard, not below parallel on some reps I am sure
DL 5x305 -- felt decent

Cool down
stretch

Gym was closing so I skipped core. Also, my knees are feeling it. I might take tomorrow off ultimate and just bike or row or some combo of the two and stretch/roll a bunch. The tournament this weekend is purely for fun, I don't really care how I play, but taking the next two days a little easy still seems smart from an injury standpoint, given my knees and ankle.
Title: Re: no bounce, need bounce
Post by: LBSS on March 11, 2010, 03:35:04 pm
Knees felt janky in the morning but no pain or soreness now, so that's good. Plus the DOMS is finally gone from my calves/soleus. Still undecided whether I'll play ultimate or hit the gym tonight. Leaning gym so I can get some LISS cardio and make up for the core work I skipped yesterday. And foam roll.

Also I scheduled a massage for next week  ;D. Place seems super legit: http://www.pthands-on.com/ (http://www.pthands-on.com/). Gonna ask about my toe, trigger-point and ART in particular. And my lack of foot flexibility. Here's to having kick-ass health insurance that will pay for that shit without even a prescription from a doctor. I might not make bank working for a nonprofit, but I sure do have good benefits.
Title: Re: no bounce, need bounce
Post by: adarqui on March 11, 2010, 08:25:00 pm
Knees felt janky in the morning but no pain or soreness now, so that's good. Plus the DOMS is finally gone from my calves/soleus. Still undecided whether I'll play ultimate or hit the gym tonight. Leaning gym so I can get some LISS cardio and make up for the core work I skipped yesterday. And foam roll.

Also I scheduled a massage for next week  ;D. Place seems super legit: http://www.pthands-on.com/ (http://www.pthands-on.com/). Gonna ask about my toe, trigger-point and ART in particular. And my lack of foot flexibility. Here's to having kick-ass health insurance that will pay for that shit without even a prescription from a doctor. I might not make bank working for a nonprofit, but I sure do have good benefits.

nice.. how often could you get massage/corrective tissue work? would be sick if you could get it 1-2x/week.
Title: Re: no bounce, need bounce
Post by: LBSS on March 11, 2010, 10:23:11 pm
I don't know, I guess I'll find out next week. Today, instead of working out, I got drunk with coworkers. Good night everybody.
Title: Re: no bounce, need bounce
Post by: adarqui on March 11, 2010, 11:03:57 pm
Today, instead of working out, I got drunk with coworkers. Good night everybody.

hahahaha

just funny as hell how you phrased it.
Title: Re: no bounce, need bounce
Post by: LBSS on March 12, 2010, 09:22:58 pm
Given that I had no workout yesterday, I figured I'd go get one in tonight.

Warm up
usual

Work
jog @ easy pace x5mins
row @easy-to-moderate pace x10 mins
jog @easy pace x18mins
core circuit x3

Cool down
stretch

Also, I figured out what's wrong with my toes. I mean, I have a name for it now. Hallux limitus. Basically my big toes have been super stiff ever since at least high school. Not sure why but it sucks, I can't do lunges or anything without shoes on and even then I have to land on the point of the shoe. I'm sure it changes my gait and how much push I can get off my toes at the end of a stride or jump. The left one hurts sometimes when I walk. And apparently it can get worse and become arthritis and even require surgery eventually. Definitely gonna bring that up with the massage therapist next week. And maybe start thinking about a podiatrist visit.
Title: Re: no bounce, need bounce
Post by: adarqui on March 12, 2010, 09:39:30 pm
Given that I had no workout yesterday, I figured I'd go get one in tonight.

Warm up
usual

Work
jog @ easy pace x5mins
row @easy-to-moderate pace x10 mins
jog @easy pace x18mins
core circuit x3
  • MB OH slam x10x14# ball
  • hyper x5
  • Pallof press x20x60# (10 ea side)

Cool down
stretch

Also, I figured out what's wrong with my toes. I mean, I have a name for it now. Hallux limitus. Basically my big toes have been super stiff ever since at least high school. Not sure why but it sucks, I can't do lunges or anything without shoes on and even then I have to land on the point of the shoe. I'm sure it changes my gait and how much push I can get off my toes at the end of a stride or jump. The left one hurts sometimes when I walk. And apparently it can get worse and become arthritis and even require surgery eventually. Definitely gonna bring that up with the massage therapist next week. And maybe start thinking about a podiatrist visit.




"Hallux limitus describes a condition where the hallux (great toe) is limited in its' range of motion. This limited range of motion results in jamming of the 1st metatarsal phalangeal joint (1st mpj or great toe joint). Over time, repetitive jamming will contribute to arthritis of the great toe joint. The most characteristic sign of hallux limitus is a bump (exostosis) on top of the head of the 1st metatarsal. In fact, many doctors also refer to hallux limitus as a dorsal bunion.

Hallux_limtus_x-rayHallux limitus is caused by four contributing factors. These factors include the following;

1. A long 1st metatarsal.
2. An elevated 1st metatarsal (metatarsus primus elevatus).hallux_limitus_x-ray_post-op
3. An impaction injury of the 1st mpj resulting in an osteochondral defect (OCD) of the joint.
4. Systemic diseases that cause injury to the joint such as rheumatoid arthritis, lupus or gout."


damn that sucks..






i need to see the podiatrist also, the bottom of my foot is jacked up.
Title: Re: no bounce, need bounce
Post by: LBSS on March 13, 2010, 12:24:16 pm
Occurred to me today that it could be the fact that my toes were in a weird position for years while I fenced, especially the left one.
Title: Re: no bounce, need bounce
Post by: LBSS on March 13, 2010, 02:31:56 pm
Was in high spirits, lots of energy going into the gym today. But then I warmed up and did my jumps and it felt non-explosive as shit. No sprints as planned (or tournament today, for that matter) because of the rain. Just didn't feel explosive at all, even on the jump squats.

Warm up
usual

Work
SS x2
squat jump 3x3x95
squat 3x265, 3x275, 4x285 -- I feel like these have regressed. Was definitely below parallel on each rep, for whatever that's worth.
step up 20x135, 20x155, 20x175 -- definitely gonna go with 175 at least in the future and raise the box. Too easy.
core circuit x3

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on March 15, 2010, 09:15:25 pm
Only one decent thing to report about the workout today: bench press!

Warm up
jog x7mins
usual
pogos 3x5-8
stiff leg ankle hops x10

Work
SLRVJ xa bunch -- not so hot, or at least a couple of the jumps off my right foot were okay but left all sucked and most of right sucked
bench 3x175, 3s185, 7x195  :o
chinups x10, 6 -- elbow and upper left arm fail

Cool down
stretch

Core
crunches x100
back extensions x60

According to the timinvermont one-rep max calculator, that's a one-rep max of 235 for the bench, or 20 pounds heavier than I've ever actually lifted. And my elbow was not having a happy day. Part of me thinks I should cut back on weight (i.e. intensity) for all exercises and focus on higher reps, get back to basics with technique and make sure my tendons and ligaments are up to speed with my musklez.
Title: Re: no bounce, need bounce
Post by: adarqui on March 15, 2010, 09:26:11 pm
Only one decent thing to report about the workout today: bench press!

Warm up
jog x7mins
usual
pogos 3x5-8
stiff leg ankle hops x10

Work
SLRVJ xa bunch -- not so hot, or at least a couple of the jumps off my right foot were okay but left all sucked and most of right sucked
bench 3x175, 3s185, 7x195  :o
chinups x10, 6 -- elbow and upper left arm fail

Cool down
stretch

Core
crunches x100
back extensions x60

According to the timinvermont one-rep max calculator, that's a one-rep max of 235 for the bench, or 20 pounds heavier than I've ever actually lifted. And my elbow was not having a happy day. Part of me thinks I should cut back on weight (i.e. intensity) for all exercises and focus on higher reps, get back to basics with technique and make sure my tendons and ligaments are up to speed with my musklez.

nice on the benching.
Title: Re: no bounce, need bounce
Post by: LBSS on March 17, 2010, 08:25:57 am
Last night, another double header. We lost the first game by one fucking point because several of my teammates, as I've said before, are fucking morons with a completely distorted sense of reality. We had like a nine-point lead with five minutes to go in the game and just started throwing shit away. AND we beat this team last week. The second game was against the best team in the league -- they're undefeated and blowing everyone out. We lost that game by I don't know how much but they said it was the closest anyone has come. Would have been good to go 1-1 for seeding purposes in the tournament next week, but what are you gonna do.

Also, this morning, the outside of my right knee feels super tight. My dumb ass has got to get better about the roller/trigger point stuff. Hopefully I can learn a thing or two in my massage today.  ;D

Finally, I'm kind of beating myself up right now because instead of coming straight home, eating, and going to sleep last night I met up with some people for dinner and then went to a bar. Spent too much money when I didn't need to and got to bed an hour and a half later than I should have.  So I ended up getting ~5.5 hours of sleep because I had to get up early for work this morning. Not enough. Dumb.
Title: Re: no bounce, need bounce
Post by: LBSS on March 19, 2010, 02:22:41 pm
No workouts last two days. GF is on spring break and free during the week so I have made some decisions this week guided by, um, not my brain. Bad discipline. No use beating myself up about it, just gotta get back on the horse tonight and next week and so on.

Massage on Wednesday was amazing. It was all feet and my left shin. The dude kept talking about how many adhesions I have on my plantar flexors and being like, "I know why you hurt, man." And then he moved on to my shin and said, "I could play your tibials like a bass guitar." Even started counting out the adhesions along my shin and plantar. Lots. It hurt like a bitch but felt great after and I had more ROM (for a couple minutes, it faded eventually) in my left big toe than I've had in at least five or six years. Gonna go back next week for a proper PT evaluation and hopefully diagnosis of some kind, although the bone-on-bone all-cartilage-gone thing makes a lot of sense to me.

Last 5/3/1 bench workout tonight, gonna push it hard. One-day tournament tomorrow, weather's supposed to be awesome so I will enjoy the outdoors and try not to get sunburned and/or injured. Final 5/3/1 squat workout on Monday, indoor playoffs on Tuesday, then it's all workouts, all the time until club starts at the beginning of May.

Speaking of which, too much of my volume is still focused on strength stuff. I need to up the amount of work I devote to jumps and sprinting and reeeeeally cut back on weights. Which sucks, because I like lifting and am less discouraged by it than I am by jumps. But that's exactly the point. Now that it's light out after work, I think I can do jumps at a park near my gym and then do a really short full-body workout (like one top set for squats, one top set for bench, plus one LB assistance and one UB pull, plus core...maybe 30 mins tops).
Title: Re: no bounce, need bounce
Post by: LBSS on March 20, 2010, 05:44:53 pm
Yesterday:

Warm up
usual

Work
DLRVJ x a bunch -- started out really crappy but then realized that I wasn't running up fast enough; I was kind of loping. Got higher once I started actually RUNNING up.
Bench 5x185, 3x195, 3x205
Pullups 3x4xbw+25

Cool down
stretch

Today:

Hat tournament (teams randomly assigned for the day). Absolutely perfect weather, fun people, low-key ultimate. We lost all our games but I don't care. It was great. But my right knee is super tight. God I'm injury prone.
Title: Re: no bounce, need bounce
Post by: adarqui on March 20, 2010, 05:48:47 pm
what do you think your DLRVJ is at right now?
Title: Re: no bounce, need bounce
Post by: LBSS on March 20, 2010, 06:39:25 pm
32, maybe 33 at the way outside? Really hard to tell. Will be easier once I can start jumping to a rim.
Title: Re: no bounce, need bounce
Post by: LBSS on March 21, 2010, 10:04:54 pm
Workout today:

Cut down tree with chainsaw x2
Cut trees up into pieces x a lot

So much fun. Something wrong with my knee. It was worse this morning but it's still wigging out a little bit. I will not be doing any jumps or heavy lower body stuff for the next little while. And DEFINITELY no frisbee on Tuesday, unfortunately. But this thing just demands rest.
Title: Re: no bounce, need bounce
Post by: adarqui on March 21, 2010, 10:06:36 pm
Workout today:

Cut down tree with chainsaw x2
Cut trees up into pieces x a lot

So much fun. Something wrong with my knee. It was worse this morning but it's still wigging out a little bit. I will not be doing any jumps or heavy lower body stuff for the next little while. And DEFINITELY no frisbee on Tuesday, unfortunately. But this thing just demands rest.

damn that sucks man, the knee issue. have you tried icing/foam rolling ITB/light stretching?
Title: Re: no bounce, need bounce
Post by: LBSS on March 22, 2010, 02:34:37 pm

damn that sucks man, the knee issue. have you tried icing/foam rolling ITB/light stretching?

Yeah, I've been icing and doing light stretching as well as some self-massage/my haphazard attempts at trigger point release. Some NSAIDs, too. No foam-rolling, thought, because it means flexing those muscles to keep the knee straight (i.e. untwisted) and I'm not really feeling that at the moment. It feels a little better today. Full-on PT session tomorrow. Will hopefully get some decent answers about the toes and now this.

Also, I was talking with my mom yesterday during a break from all the chainsawing ( ;D) and she suggested that I talk to an orthopedic surgeon that one of her coworkers goes to. Starting to think that wouldn't be such a bad idea. But we'll see what the PT says tomorrow.
Title: Re: no bounce, need bounce
Post by: LBSS on March 23, 2010, 03:43:30 pm
PT was really interesting today. Learned some things, wish I'd been taking notes or recording it because they guy covered a lot of ground. Seemed to know his shit. Got confirmation that the level of extension in my big toes is RIDICULOUSLY low. The guy literally said, "Wow," a bunch of times while he was moving them around with his hands. :(

He also told me that basically my problem is beyond physical therapy. I should be stretching twice a day for 60 seconds even if I don't feel a stretch, just to improve the ROM. No one knows whether that will decrease my pain, though. And the manual therapy can deal with some of the adhesion issues in the bottoms of my feet, on my shins, etc. Beyond that, he said I should see a podiatrist, so I made an appointment for Friday with a guy that the PT recommended. X-rays for sure and we'll go from there. I'm kind of looking forward to seeing the insides of my feet. I still have the X-rays from when I dislocated my collarbone a few years back.

Lastly, and most shittily, the guy told me I'll probably have to get surgery. The toe doesn't hurt when I wear cleats and he said it probably won't get any better or worse over the summer so I should play out my season and then get it operated on in the fall. I'm inclined to believe him because he's not a surgeon so he has no personal interest in that route. But we'll see what the podiatrist says.

In the meantime, he gave me the go-ahead to start biking and doing some exercises for my knee. I've said it before, but my cardio/work capacity could be WAY better. So for the next week, I'm not going to do any loaded shit on my legs, just focus on upper body stuff and then hit the bike for ~30 mins at an extensive aerobic pace (HR ~160). I need to start building some capacity. Won't be jumping or doing heavy squats for a little bit anyhow, may as well start to work hard* at something else. If my jumping/strength/speed go down, well, what can I do, I need healthy legs before I do anything with them. Thinking:

Warm up
spin x5-10mins
usual (minus lunges and other standing leg stuff)
hamstring leg curls w/physioball 2-3x a fuck ton (PT basically said, "smoke 'em")

Work
bench 3-4x6-8
pullups 3-4x6-8
core

spin @low-moderate pace x30mins

Cool down
spin @easy pace x5mins
stretch
foam roll/tennis ball/super ball

Once my knee is feeling 90% or so I'll throw some unilateral shit in there and once it's back to normal I'll go back to jumps, squats, jump squats, DLs, etc.

*To be honest, I'm not sure how "hard" I can work at aerobic stuff right now. That's how much I suck. But I've got to start somewhere.
Title: Re: no bounce, need bounce
Post by: adarqui on March 23, 2010, 04:46:26 pm
sux about the toe/knee, you still going to play ultimate?
Title: Re: no bounce, need bounce
Post by: LBSS on March 23, 2010, 05:26:05 pm
you still going to play ultimate?

No effing way.
Title: Re: no bounce, need bounce
Post by: LBSS on March 23, 2010, 11:10:52 pm
Workout tonight:

Warm up
bike x5mins
usual (ish)

Work
bench 3x8x145 easy as balls
pull-ups 3x8xbw not as easy
       -during rest periods: bike or elliptical x2mins @easy-moderate pace
elliptical x10mins @moderate pace

Cool down
stretch

Ran out of time on the elliptical there cause the gym was closing.
Title: Re: no bounce, need bounce
Post by: LBSS on March 24, 2010, 03:55:47 pm
Gah so I just checked out a Q&A this podiatrist that I'm seeing on Friday did a while back in the Washington Post and the guy is all about orthotics and extra-supportive shoes and so on even for toddlers! The (dominant) side of me that loves being barefoot or wearing as little shoe as possible is reeeeally skeptical right now. If/when I have kids those little fuckers are gonna wear shoes as infrequently as possible. I kind of wish my appointment was RIGHT NOW, I'm really antsy about it for some reason.

Gotta be open minded, gotta be open minded, gotta be open minded.......
Title: Re: no bounce, need bounce
Post by: adarqui on March 24, 2010, 04:21:40 pm
Gah so I just checked out a Q&A this podiatrist that I'm seeing on Friday did a while back in the Washington Post and the guy is all about orthotics and extra-supportive shoes and so on even for toddlers! The (dominant) side of me that loves being barefoot or wearing as little shoe as possible is reeeeally skeptical right now. If/when I have kids those little fuckers are gonna wear shoes as infrequently as possible. I kind of wish my appointment was RIGHT NOW, I'm really antsy about it for some reason.

Gotta be open minded, gotta be open minded, gotta be open minded.......

ya im with you man.. orthotics (&strengthening) for kids in extreme situations with huge deviations, otherwise, strengthen those fuckers up.. It's kind of similar with the ADHD shit now too. Man, I was hyper as fuck as a kid, but that's because I am very imaginative/creative, the mind is always racing between tons of ideas. I'm so glad kids weren't put on that shit as often, probably would have lost a huge amount of creative development.

the over-prescription of america pisses me off pretty bad.

I don't even like taking medicine when I'm sick, yet most americans are pill popping daily for god knows how many "ailments".

so ya, don't rush to a decision on the orthotics, think it through.. those people like to put you on the spot :)

peace
Title: Re: no bounce, need bounce
Post by: LBSS on March 24, 2010, 05:21:53 pm
Gah so I just checked out a Q&A this podiatrist that I'm seeing on Friday did a while back in the Washington Post and the guy is all about orthotics and extra-supportive shoes and so on even for toddlers! The (dominant) side of me that loves being barefoot or wearing as little shoe as possible is reeeeally skeptical right now. If/when I have kids those little fuckers are gonna wear shoes as infrequently as possible. I kind of wish my appointment was RIGHT NOW, I'm really antsy about it for some reason.

Gotta be open minded, gotta be open minded, gotta be open minded.......

ya im with you man.. orthotics (&strengthening) for kids in extreme situations with huge deviations, otherwise, strengthen those fuckers up.. It's kind of similar with the ADHD shit now too. Man, I was hyper as fuck as a kid, but that's because I am very imaginative/creative, the mind is always racing between tons of ideas. I'm so glad kids weren't put on that shit as often, probably would have lost a huge amount of creative development.

the over-prescription of america pisses me off pretty bad.

Word.
Title: Re: no bounce, need bounce
Post by: LBSS on March 25, 2010, 07:35:16 am
Last night:

Warm up
usual (minus lunges)
hamstring curls on physioball 3x30ish

Work
elliptical x32mins @moderate pace, HR ~158
stretch legs, ~5mins rest
core circuit

Cool down
stretch

The elliptical sucks. If I didn't hate the stationary bike so much, I would definitely have done that instead. Going to see about running this weekend, test the ol' knee out a bit. Beautiful day predicted for Saturday + cherry blossom festival = perfect running conditions. But we'll see.
Title: Re: no bounce, need bounce
Post by: LBSS on March 25, 2010, 09:52:57 pm
Got lazy tonight for some reason. Fuck it.
Title: Re: no bounce, need bounce
Post by: LBSS on March 29, 2010, 01:12:33 pm
Well it's been a couple of days of near-complete rest. Today will continue that and then tomorrow it's back on the horse to see how weak I've gotten since last week.

Podiatry update: X-rays taken, temporary orthotics made, stretching prescribed. Talk about surgery and alternatives and will follow up on Wednesday now that the X-rays are in.
Title: Re: no bounce, need bounce
Post by: LBSS on March 30, 2010, 09:00:37 pm
In good news (rare lately when it comes to my body), my knee felt okay today. Nothing too strenuous, just wanted to get back in the gym and get the muscles working a little bit. No jumps yet cause of the knee but I'll try some on Thursday

Warm up
usual

Work
jump squat 3x3x95 -- knees were coming in a little on some of these, had to adjust
squat 3x8x225
SS x3
core circuit x3 (MB 14#)

Cool down
spin x5mins
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on March 31, 2010, 06:25:47 pm
Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.

Also, looking at x-rays of yourself is cool.
Title: Re: no bounce, need bounce
Post by: vag on March 31, 2010, 06:42:10 pm
Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.

Also, looking at x-rays of yourself is cool.

Surgery!!! damn...
hope its for the best and that it doenst draw you back too much...
Title: Re: no bounce, need bounce
Post by: adarqui on March 31, 2010, 06:47:11 pm
Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.

what kind of issues are the orthotics supposed to help? just the toe or pronation issues etc?

Quote
Also, looking at x-rays of yourself is cool.

especially modern x-ray technology.. instantly shows up on bigscreens, excellent detail, etc.

pc man
Title: Re: no bounce, need bounce
Post by: LBSS on March 31, 2010, 08:54:31 pm
Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

Warm up
shoot hoops -- not bad considering I haven't touched a basketball in at least a month
mobility

Work
stiff ankle hops 3x20s, ~30s rest
quick line hops 3x10s, ~30s rest
hamstring curls on physioball 2x35, 40 -- hard but not killing myself
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.
core circuit w/MB

Cool down
stretch
foam roll -- hurt like a mother. Keep saying this but I really do need to get more consistent with soft tissue work.
Title: Re: no bounce, need bounce
Post by: adarqui on March 31, 2010, 09:11:47 pm
Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

ah ok.

Quote
Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

was here today also..

Quote
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.

ya i can't stand running on treadmills, i need changing scenery.

nice man how's the knee?
Title: Re: no bounce, need bounce
Post by: LBSS on April 01, 2010, 10:16:04 am
Yeah but you live in Florida so it's not as special for it to be nice  ;)

Knee feels great, I'd say 95%. Still feel it a bit when I flex all the way back but for the most part it's normal.
Title: Re: no bounce, need bounce
Post by: LBSS on April 01, 2010, 10:56:30 pm
Workout today sucked ass. Also I gained a few pounds, which makes sense because I've been inactive an eating a lot. Funny how simple math works out like that. ANYway, today sucked. I was sore, mostly DOMS from the squatting, which didn't help.

Warm up
some bullshit
glute raises w/ 3s hold at the top

Work
DLRVJ x15-20, not sure how many, most around 29", a couple 30" (see? told you today sucked)
jump squat 3x3x95
OHP 10x95
said fuck it

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on April 05, 2010, 08:59:56 pm
Well, I've been lazy. But the workout tonight was great.

Warm up
usual
glute march
glute bridges w/iso hold

Work
stiff ankle hops 2x20
DLRVJ x~20
SLRVJ x8 (4 ea)
squat 3x3x275

Cool down
roll feet
stretch

Jumps felt good. Went easy on the squat intensity again but it felt nice so I'll bump it to 285 next time. I like 3x3.
Title: Re: no bounce, need bounce
Post by: LBSS on April 06, 2010, 12:00:23 am
YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!
Title: Re: no bounce, need bounce
Post by: adarqui on April 06, 2010, 01:33:42 am
YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!

GO DUKE!!!!!!!

ive always been a lifelong hardcore duke fan this is why im so happy!

ok im kidding i wish that halfcourt shot would have went in, FUCKKKKKKKKKKKKKKKKKK!!!!!!!!!

pc
Title: Re: no bounce, need bounce
Post by: LBSS on April 06, 2010, 09:14:33 am
YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!

GO DUKE!!!!!!!

ive always been a lifelong hardcore duke fan this is why im so happy!

ok im kidding i wish that halfcourt shot would have went in, FUCKKKKKKKKKKKKKKKKKK!!!!!!!!!

pc

fuck all you ho's, get a grip
this album is dedicated to all the teachers
that helped kyle singler pass freshman english
to all the girls that lived on duke's campus and sucked john scheyer's dick after a tough loss
and all the dukies in the struggle
it's all good baby-baby

it was all a dream
i used to love hill and bob hurley
christian laettner and jj redick were heroes to me
hangin pictures on my wall
every saturday duke at home
mr magic basketball
was dyed blue up top
till they're on top
smokin fools like BU, abusin fools like the cops
way back, when i had my blue and white lumberjack
with the hat to match
remember elton brand?
the hard the hard
you never thought that duke u would take it this far
now we won the champ'ship
cause we don't take shit
time to get paid
my pool's like the everglades
born winners
the opposite of a sinner
'member when i used to eat bulldogs for dinner

Etc.

Point is, GO DUKE!!!!!!!!!!!!!!!!!
Title: Re: no bounce, need bounce
Post by: adarqui on April 06, 2010, 05:37:08 pm
ahahah wtf

did u make that up or is that actually some song..

fucking dukies.
Title: Re: no bounce, need bounce
Post by: LBSS on April 06, 2010, 08:22:31 pm
made up the lyrics. this is the song:

http://www.youtube.com/watch?v=OsT8FaZnzdE
Title: Re: no bounce, need bounce
Post by: adarqui on April 06, 2010, 08:39:36 pm
ya i knew it was biggie, didn't know if someone did those duke lyrics before.

damn lbss u should go do a few rap battles.
Title: Re: no bounce, need bounce
Post by: LBSS on April 06, 2010, 09:05:20 pm
Haha you should hear my mom. Best freestyle rhymes I've ever heard. Not exactly rap content, though, if you know what I mean.
Title: Re: no bounce, need bounce
Post by: LBSS on April 07, 2010, 10:11:07 pm
Warm up
usual
glute march
glute bridges w/iso hold
stiff leg ankle hops 3x20
KB swing 2x5

Work
DLRVJ x~15 -- drop-off happened way quicker than Monday. Left quad felt tight.
bench 2x3x185, 6x185
BB row 8x135 -- felt wack
DB row 2x8x55
core circuit x4 (crunch x25, side crunch x10ea, superman x10)

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on April 08, 2010, 12:05:26 pm
Reading a paper I found on Charlie Francis's forum about p-chain development. Thinking about adding GHR as a lower-body assistance exercise.

Here's my idea for the next few weeks, would appreciate anyone's thoughts. Club season starts May 1, so I'll have to adjust my schedule based on that. Saturdays will be draining and we'll probably start having some track work during the week. Also I'm going to Afghanistan for two weeks in mid-May, so that will fuck with training quite a bit. Time to go really hard until then cause I'm not going to have a whole lot of time to do anything but work while I'm out there. For the time being, ABA BAB split, 3x/week.

Workout A
warm up, incl. glute activation
DLRVJ x dropoff
stiff-leg ankle hops 2-3x20
jump squats 3x3 (need to get that jump mat back so I can see any improvement on this)
squats 3-5x3-5
GHR 2-3x5-8
lower body single leg exercise (e.g. step-ups, BSS) 2-3x8-10
stretch

Workout B

warm up, incl. glute activation
DLRVJ x dropoff
stiff-leg ankle hops 2-3x20
bench/OHP 3-5x3-5
row//chinups/pullups 3-4x6-10
core work (e.g. med ball throws, crunches, planks, woodchoppers, etc.)
stretch

At least two off days per week I'll do either LISS or a tempo run a la Charlie Francis (1.5-2.5km total distance. Or, once ultimate starts, a fartlek-style run with the team. Also, the guy who manages my gym said he'd buy a vertec for the gym if I can find 10 people to join up. Anyone in the DC area want to join a great gym?  ;D
Title: Re: no bounce, need bounce
Post by: LBSS on April 08, 2010, 07:56:06 pm
Tempo run today but A) forgot to bring water and B) forgot that 120yds is longer than 100m, so ended up running harder than I meant to. Still, I'm pretty out of shape. Anyway.

Warm up
jog .5mi @ easy pace
varsity warm up

Work
120+120+120++
240+240++
240+120

1200yds total = ~1100m

17-21s per 120yds (steady wind in one direction)
+ = 40s rest

Cool down
jog .5mi @ easy pace
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on April 09, 2010, 09:04:44 pm
Did not eat enough today + tempo run was too hard + I am a pussy = workout was a complete waste of time.

Warm up
shoot hoops (badly)
usual
KB swings

Work
DLRVJ xsuck
jump squat 3x3x95
squat xsuck

Cool down
stretch

Fuck that.
Title: Re: no bounce, need bounce
Post by: adarqui on April 09, 2010, 09:06:21 pm
Did not eat enough today + tempo run was too hard + I am a pussy = workout was a complete waste of time.

Warm up
shoot hoops (badly)
usual
KB swings

Work
DLRVJ xsuck
jump squat 3x3x95
squat xsuck

Cool down
stretch

Fuck that.

u need to hit a tree with an axe, for a workout.

get that anger out.
Title: Re: no bounce, need bounce
Post by: LBSS on April 12, 2010, 09:30:40 pm
run @ easy pace x~3.1mi
about 25 minutes

stretch

really easy. felt great. needed it.
Title: Re: no bounce, need bounce
Post by: LBSS on April 13, 2010, 09:30:00 pm
Felt great tonight. Except for a lone zit (first I've had in a good while) RIGHT where the bar rests on my right shoulder. So that kind of sucked.

Warm up
usual
glute activation

Work
low-box ankle hops x10
DLRVJ xa lot -- kind of inconsistent but the best 8 or 10 jumps were very good
jump squat 3x3x100 (50#db x2)
squat 5x1x295 -- 10-15 breaths between reps
GHR 3x5

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on April 14, 2010, 10:07:54 pm
Warm up
usual
tried a few double-unders but I suck at them. Oh well, not exactly a priority.

Work
low-box ankle hops 3x10 (minimizing ground contact...you know what I mean)
bench 185x3, 195x3, 200x6  :o
DB row 60x5, 60x2x8
core circuit that I made up on the spot and don't like

Cool down
stretch

As you can see, kind of unfocused/no plan going into tonight. Not a good way to do things but it's okay. Felt pretty good and 200x6 is a PR for sure.
Title: Re: no bounce, need bounce
Post by: adarqui on April 15, 2010, 04:04:43 pm
Warm up
usual
tried a few double-unders but I suck at them. Oh well, not exactly a priority.

Work
low-box ankle hops 3x10 (minimizing ground contact...you know what I mean)
bench 185x3, 195x3, 200x6  :o
DB row 60x5, 60x2x8
core circuit that I made up on the spot and don't like

Cool down
stretch

As you can see, kind of unfocused/no plan going into tonight. Not a good way to do things but it's okay. Felt pretty good and 200x6 is a PR for sure.

ya well thats a nice PR.. under your current situation, trying to come up with a "performance enhancement program" is just not needed, who knows how the knee will react etc.. playing it by ear, having fun, and progressing safely is just as effective.

injuries really derail programs.. then we try and stick to the program with the injury, and make everything worse.. heh.
Title: Re: no bounce, need bounce
Post by: LBSS on April 19, 2010, 10:03:46 pm
Saturday was first club ultimate event, just a casual scrimmage for returners and a couple of great pickups before tryouts start next week. It was windy as hell so just a goofy game. Lot of fun. Except one of our great pickups separated his shoulder trying to D me on a swing pass... Fuck. AND he doesn't have insurance so he couldn't go to the hospital. Gotta love this fucking country.

Anyway, today jumps felt terrible. Oh well. I need a new plan now, the knee is feeling pretty solid and I'm frustrated again.

Warm up
jog to gym
usual

Work
DLRVJ (more R this time cause there weren't many people in the gym) x some
jump squat x3x3x100 (trap bar)
squat 2x3x280, 4x280
GHR 3x5xbw -- I'm doing these wrong somehow

Cool down
stretch

I'm kind of thinking a sprint plus jumps day, a high-volume jump plus explosive weights day and a low-volume jump plus full body heavy weights day. Some easy tempo or LISS one or two off days. Even a brisk walk would count. Just to get the blood flowing a little. So like

Monday - depth jumps, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS, DL, step-ups), bench, DB row
Tuesday - LISS/easy tempo
Wednesday - ankle hops, DLRVJs, hurdle jumps, box jumps, SVJs, tuck jumps, etc. (pick three), jump squats, clapping pushups, inverted rows
Thursday - LISS/easy tempo
Friday - rest
Saturday - practice
Sunday - sprints, DLRVJs, core (good that this is on a weekend cause I can do them even if I'm in Baltimore, which I am a lot these days)

Thoughts?
Title: Re: no bounce, need bounce
Post by: adarqui on April 20, 2010, 05:09:59 am
Saturday was first club ultimate event, just a casual scrimmage for returners and a couple of great pickups before tryouts start next week. It was windy as hell so just a goofy game. Lot of fun. Except one of our great pickups separated his shoulder trying to D me on a swing pass... Fuck. AND he doesn't have insurance so he couldn't go to the hospital. Gotta love this fucking country.

Anyway, today jumps felt terrible. Oh well. I need a new plan now, the knee is feeling pretty solid and I'm frustrated again.

Warm up
jog to gym
usual

Work
DLRVJ (more R this time cause there weren't many people in the gym) x some
jump squat x3x3x100 (trap bar)
squat 2x3x280, 4x280
GHR 3x5xbw -- I'm doing these wrong somehow

Cool down
stretch

I'm kind of thinking a sprint plus jumps day, a high-volume jump plus explosive weights day and a low-volume jump plus full body heavy weights day. Some easy tempo or LISS one or two off days. Even a brisk walk would count. Just to get the blood flowing a little. So like

Monday - depth jumps, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS, DL, step-ups), bench, DB row
Tuesday - LISS/easy tempo
Wednesday - ankle hops, DLRVJs, hurdle jumps, box jumps, SVJs, tuck jumps, etc. (pick three), jump squats, clapping pushups, inverted rows
Thursday - LISS/easy tempo
Friday - rest
Saturday - practice
Sunday - sprints, DLRVJs, core (good that this is on a weekend cause I can do them even if I'm in Baltimore, which I am a lot these days)

Thoughts?

i dno.. i personally would go something like:


Monday - DLRVJ, sprints, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS OR DL OR step-ups), bodyweight pullups/pushups(or dips) superset, jump-rope

Tuesday - LISS/easy tempo/jump rope

Wednesday - rest

Thursday - ankle hops (however many), DLRVJ, jump squats, heavy upper (seated row/bench whatever, or weighted chins/bench etc, 2-4 exercises with equal push/pull), bodyweight glute stuff, jump-rope or LISS

Friday -  rest

Saturday - practice

Sunday - ankle hops (2x5), SVJ, box jumps, core



so, using your ideas with this setup, you get:
- two rest days
- the same amount of conditioning, but 2 of the conditioning sessions could be at the end of the lifting days (mon/thurs)
- an rested sprint day on monday, before lower body, which ive never seen effect it negatively, instead its usually the opposite
- two lifting sessions instead of one (lower heavy = monday, upper heavy = thurs), but both of those days still have lower/upper work, such as bodyweight exercises for what is not being emphasized


i dno, took me a little bit of time to come up with that because of what you said about sunday, seems like you can't make it to the gym easily on that day so ..

i dno, that's what i'd do.. with your setup i'd want more lifting to maintain that cns stimulus, and less emphasis on a reactive session considering how your knee is.. you still get in reactive work with this but i just cut out dj's for now, could easily put them back in.

hehe peace
Title: Re: no bounce, need bounce
Post by: LBSS on April 20, 2010, 10:19:40 am
Thanks dude! I think that actually looks pretty good, although it's going to mean a big fluctuation in workout duration. But that's not a big deal at all, now that I think of it. My thought with cutting back on strength stuff was that it comes so much more easily to me than the explosive/reactive stuff that I have a tendency to over-focus on it. It's more encouraging or I feel like I'm really working hard or something. Whereas with jumps I just see where I'm touching and cringe.

Your way looks better, though. I'm gonna give that a try starting tonight with some LISS.
Title: Re: no bounce, need bounce
Post by: adarqui on April 20, 2010, 04:56:32 pm
Thanks dude! I think that actually looks pretty good, although it's going to mean a big fluctuation in workout duration. But that's not a big deal at all, now that I think of it. My thought with cutting back on strength stuff was that it comes so much more easily to me than the explosive/reactive stuff that I have a tendency to over-focus on it. It's more encouraging or I feel like I'm really working hard or something. Whereas with jumps I just see where I'm touching and cringe.

Your way looks better, though. I'm gonna give that a try starting tonight with some LISS.

np man.. glad you liked it.

ya the workout duration will increase, but with that extra rest day, it works perfect.. plus those bodyweight circuits at the end can take anywhere from 5-10 minutes.. it's the conditioning at the end that will take the extra time but it's light stuff so it'll be fine.

i feel you on the jumps thing, but somehow you have to kill that "cringe" reaction.. just jump hard, get intense, fuck those negative thoughts.. sometimes it's hard to do that, for sure, can't always stay 100% focused, but if it's happening nearly every time that's not good.. think of it more of like lifting instead of jumping.

pc!
Title: Re: no bounce, need bounce
Post by: LBSS on April 20, 2010, 08:56:12 pm
Work
jog @easy-moderate pace x3.5 miles, ~27-28 minutes

Cool down

stretch
quick foam roll of IT bands and VMO

Trying to find the right pace after years and years of not running consistently is hard. This run felt pretty good although my pace was a little inconsistent. I think I'll stick to doing one run like this a week, adding a half mile every three or four weeks. See how that goes for a while.
Title: Re: no bounce, need bounce
Post by: LBSS on April 22, 2010, 10:28:37 pm
Warm up
jump rope 30/30 x5mins
usual
glute bridge 2x15x3s

Work
low-box ankle hops 3x20
DLRVJ x30ish -- very inconsistent but a couple of the jumps were decent
jump squat 2x95, 95, 95, 95, 2x95 -- 30s rest between sets
bench 3x5x185
DB rows 3x10x60
GHR x5 -- I'm doing these wrong

row 30/30 x10, setting 7, avg. 1:38/500m -- hard

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on April 24, 2010, 06:41:49 pm
Workout today: Tryouts. Two hours of drills and scrimmaging. Really fun.
Title: Re: no bounce, need bounce
Post by: LBSS on April 26, 2010, 06:21:11 pm
After tryouts on Saturday, a couple of the guys and I got in a big triangle (40-80 yards on a side...we were running around) and just practiced hucks for half an hour. Completing a big huck (aka a deep throw to a receiver cutting away from you towards the end zone) is pretty much the best feeling ever in ultimate, other than skying somebody or laying out past somebody for a big D. But my form is garbage after the winter so my throws were all over the place and my elbow hurt like shit yesterday. Haha, oh well, worth it. I'll get my groove back by summer, elbow shouldn't be a problem.

Couldn't work out yesterday so I'm gonna just push everything back a day for this week.
Title: Re: no bounce, need bounce
Post by: LBSS on April 26, 2010, 10:56:11 pm
Warm up
air squats
divebombers
usual

Work
ankle hops 3x10
glute bridge 2x15x3s
SVJ 2x5
core circuit xouch

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on April 27, 2010, 10:05:27 pm
Work ran long today (and will the rest of the week...and weekend...oof). So didn't get to sprint as I'd planned with one of my teammates. Pissed about that. Also, felt super unreactive.

Warm up
usual

Work
ankle hops to low box 3x10
DLRVJ x~15 -- maybe one or two of these were okay; the rest felt like shit. Worth noting that the only one I can remember being good is one where I got pissed and just attacked the thingy I jump up to.
squat jump 3x3x95 -- yikes
squat 6x1x295 w/20-30s rest -- felt great
BSS 3x8/legx110 -- ouch
superset x3

cool down
stretch
Title: Re: no bounce, need bounce
Post by: lamp on April 27, 2010, 10:53:15 pm
you are strong :)

when you do vert in training do you measure it?

If not, I suggest starting, it makes it easier to track progress and at least for me sets a clear goal as an incentive.


Are you in college?
Title: Re: no bounce, need bounce
Post by: LBSS on April 28, 2010, 08:29:40 am
you are strong :)

Thanks mang. I think I'm one of the stronger people on the forum at the moment just in terms of weight, but that's small comfort cause pretty much everyone can jump, or at least reach, higher than I can. Oh well...

Quote
when you do vert in training do you measure it?

If not, I suggest starting, it makes it easier to track progress and at least for me sets a clear goal as an incentive.

Sort of, but we don't have a vertec at my gym and it's hard to measure running or approach jumps with a vert mat. Plus the manager keeps forgetting to bring the mat back from the other branch of my (small) gym. There's a strap hanging down from the ceiling with a kind of buckle on the end that's around rim height, although I'm not sure exactly how high. I jump to that, so I see how I'm doing mostly by how much above the buckle I can get my fingers. But you're right, it would be awesome to be able to measure every time. If anyone knows of a gym or place in DC that has a vertec, let me know.

Quote
Are you in college?

Nope.
Title: Re: no bounce, need bounce
Post by: LBSS on April 29, 2010, 11:28:08 am
Food poisoning yesterday = no workout yesterday or probably today.  >:( Diarrhea started around 6:30, puking around 8:30. In all I think I made 12-15 trips to the porcelain throne including six or seven times getting up in the night. I'm sort of okay now, but very dehydrated. And all I've eaten and kept down in the past 22 hours is a piece and a half of toast and some orange juice. Oh and a couple of saltines.

Also, I have epic DOMS in my glutes. From the BSS, I'm pretty sure. I think the food poisoning probably didn't help with this.
Title: Re: no bounce, need bounce
Post by: vag on April 29, 2010, 11:36:48 am
Food poisoning yesterday = no workout yesterday or probably today.  >:( Diarrhea started around 6:30, puking around 8:30. In all I think I made 12-15 trips to the porcelain throne including six or seven times getting up in the night. I'm sort of okay now, but very dehydrated. And all I've eaten and kept down in the past 22 hours is a piece and a half of toast and some orange juice. Oh and a couple of saltines.

Also, I have epic DOMS in my glutes. From the BSS, I'm pretty sure. I think the food poisoning probably didn't help with this.

Damn , sux! Heal soon man...
Had it earlier this year , couldn't believe my dehydration level!
If its any encouraging , i had an amazing workout 2 days after it! LOL
Title: Re: no bounce, need bounce
Post by: adarqui on April 29, 2010, 01:34:30 pm
Food poisoning yesterday = no workout yesterday or probably today.  >:( Diarrhea started around 6:30, puking around 8:30. In all I think I made 12-15 trips to the porcelain throne including six or seven times getting up in the night. I'm sort of okay now, but very dehydrated. And all I've eaten and kept down in the past 22 hours is a piece and a half of toast and some orange juice. Oh and a couple of saltines.

Also, I have epic DOMS in my glutes. From the BSS, I'm pretty sure. I think the food poisoning probably didn't help with this.

damn that sucks.. what gave you the poisoning, any idea?

btw when you are feeling better check pm hehe!
Title: Re: no bounce, need bounce
Post by: LBSS on April 29, 2010, 02:36:19 pm
Food poisoning yesterday = no workout yesterday or probably today.  >:( Diarrhea started around 6:30, puking around 8:30. In all I think I made 12-15 trips to the porcelain throne including six or seven times getting up in the night. I'm sort of okay now, but very dehydrated. And all I've eaten and kept down in the past 22 hours is a piece and a half of toast and some orange juice. Oh and a couple of saltines.

Also, I have epic DOMS in my glutes. From the BSS, I'm pretty sure. I think the food poisoning probably didn't help with this.

damn that sucks.. what gave you the poisoning, any idea?

btw when you are feeling better check pm hehe!

pesto at this restaurant near my office. my coworker and i both ate it, we both got sick. the other person we were with had something else and is fine. gonna go try to get our money back tomorrow.

saw your pm but what little brainpower i have at the moment is devoted to work. :P i'll give it a good look later on. thanks.
Title: Re: no bounce, need bounce
Post by: LBSS on May 02, 2010, 08:13:45 pm
Worked late on Friday and all day Saturday, so no workouts cause I was freaking tired.  :-[

Today:

Work
jog @easy-moderate pace x 30-32 mins, bit more than 4 miles
supersets x2 of
pushups x25, crunches x50
arm raises x15, rear leg raises x10

Cool down
stretch

It's humid as shit here today, and by accident I ended up running up a pretty long and steep hill at one point, so my HR was not as low as it should have been. But that's okay. Felt good to get out and get some exercise. I hadn't since I got sick last week!
Title: Re: no bounce, need bounce
Post by: LBSS on May 03, 2010, 09:28:20 pm
Well, shit. I just got home from work. It's 9:25 and the gym closes at 10. It sucks because I have energy and WANT to work out but can't really do it right now without completely fucking my sleep up. On the plus side, my life is gonna get easier when I get back from my trip and my boss gave me permission today to take it a little easy this week because I worked both days over the weekend and have put in a bunch of 12+ hour days. So gym every day for the rest of the week (until I leave on Friday)...yes.
Title: Re: no bounce, need bounce
Post by: adarqui on May 03, 2010, 10:52:21 pm
Well, shit. I just got home from work. It's 9:25 and the gym closes at 10. It sucks because I have energy and WANT to work out but can't really do it right now without completely fucking my sleep up. On the plus side, my life is gonna get easier when I get back from my trip and my boss gave me permission today to take it a little easy this week because I worked both days over the weekend and have put in a bunch of 12+ hour days. So gym every day for the rest of the week (until I leave on Friday)...yes.

sux about gym tonight but cool about rest of the week..

god you are going to see some hardcore people in AFG, rugged cia/special forces peeps.
Title: Re: no bounce, need bounce
Post by: bball2020 on May 03, 2010, 11:37:11 pm
what type of business are you in?
Title: Re: no bounce, need bounce
Post by: LBSS on May 04, 2010, 10:42:20 am
what type of business are you in?

International humanitarian assistance and health. (Other development work, too, but I don't care as much about that. But I'm young so I have to do whatever my bosses want). Still trying to figure out if I'm in this field for the long haul but for the time being I love my job despite the long hours and shitty pay. And any way you slice it, it's great experience.

http://www.akdn.org/akf (http://www.akdn.org/akf)
http://www.akdn.org/focus (http://www.akdn.org/focus)
Title: Re: no bounce, need bounce
Post by: LBSS on May 04, 2010, 09:20:01 pm
Finally had a good, full workout tonight. Gym was jammed and basketball courts all taken outdoors, so I found a tree on a side street with some leaves hanging down around 9'8" or something and jumped to those. Pretty ghetto, haha. Also the sidewalk wasn't exactly flat. Whatever.

Work
DLRVJ x~35
ankle hops to low box 2x10 - felt pretty dead
REA squat 4x3x95
MSEM squat 2x2x300
BSS 3x5x70 (2x35#), jumping on each rep
Title: Re: no bounce, need bounce
Post by: adarqui on May 04, 2010, 09:26:31 pm
Finally had a good, full workout tonight. Gym was jammed and basketball courts all taken outdoors, so I found a tree on a side street with some leaves hanging down around 9'8" or something and jumped to those. Pretty ghetto, haha. Also the sidewalk wasn't exactly flat. Whatever.

Work
DLRVJ x~35
ankle hops to low box 2x10 - felt pretty dead
REA squat 4x3x95
MSEM squat 2x2x300
BSS 3x5x70 (2x35#), jumping on each rep

haha nice, i remember some and1 dude doing jumps to a tree branch and pullups on a branch, in an and1 streetball episode.. 'spider' im pretty sure it was.

pc
Title: Re: no bounce, need bounce
Post by: LBSS on May 05, 2010, 08:41:22 pm
Such a beautiful day, and I got out of work early  ;D ;D ;D

Warm up
10m sprints @50% x4
varsity warm up
20 m sprints
50%x2
accelx2
80%x2

Work
tempo run, 16-17s/100m pace
100+100+100++
100+200+100++
100+200+100++
100+100+100
superset x3

Cool down
stretch

Then played catch for half an hour with a couple of folks who happened to be finishing up their run about the same time I was. Nothing fancy at all, just backhands and forehands. My backhand felt weird, like there was a hitch in it that wasn't there before. Could have been cause I was wearing FiveFingers and planting/pivoting on the left toe is, um, harder than in cleats. Still, was good to throw around.
Title: Re: no bounce, need bounce
Post by: LBSS on May 07, 2010, 10:00:15 am
Last night, with a teammate:

Warm up
jog
varsity warm up

Work
falling starts 4x10y
pushup starts 4x20y
seated reverse starts 2x20y
rest
4x20y @90-95%
4x40y @90-95%
20-40-60 ladder started cause my friend wanted to, then he pulled his hamstring, so we stopped. My motivation kind of died after that, I felt so bad for him. He's had so many problems with that leg (two knee surgeries...he's got a piece of cadaver in there for a tendon!). Now it's gonna be another 3-4 weeks before he can start playing again. Shit.

Cool down

stretch

Not likely to work out today cause I have a bunch of work and haven't even started packing yet :o
Title: I'M BACK, BITCHES
Post by: LBSS on May 24, 2010, 01:13:15 pm
Back from Afghanistan, that is. Wasn't exactly able to exercise with much regularity, but did get a few things in here and there. See below:

 Exercise while in Afghanistan
 
Monday, 5/10

    * morning
          o a few squats, pushups, SVJs
          o
            mobility stuff
          o
            stretching
          o joint circles

 
Tuesday, 5/11

    * morning
          o 21-15-9 of bw squats, pushups, crunches (x2): 3:13
          o stretch
    *  evening
          o warm up: jog x a bit + mobility
          o SVJ 2x5
          o jump squats 3x3x88
          o squats 3x10x198
          o superset x3: pushups x15, pullups x7
          o jog x30 mins
          o stretch

 

May 12-14 (Faizabad and Ishkashim)

 

Joint circles, some mobility, stretching, morning and evening. Oh, and climbing a few hills here and there at 8250-10,000 feet, which does get the heart going a bit, but none of them was long enough to be considered any kind of work. Climbing hills was about the only time I noticed the altitude.

 

May 15 (Faizabad)

 

Joint circles and stretching in the morning. Then, in the afternoon:

 

Jump-rope hops 30/30x5

Glute activation x4”

Superset x4

    * Squat x25
    * Dive bomber pushup x10

Jumping jacks 60/30x4

Stretch x10”

 

Jump rope hops are just imitating jumping rope, without the rope. This was just to get my heart rate up for a little bit (~20” plus the 10” of stretching). The ceiling in my room is way too low to do any kind of actual jumps. I’ve hit my head enough on the door to the bathroom, which is like five feet high, enough for one trip.

 

May 16 (Faizabad and Kabul)

 

Joint circles and stretching in the morning. Need to go find 7-day vertical jump cure, can’t freaking log on to adarq to get the info…
 

May 17 (Kabul)

 

Did nothing in the morning. Too rushed cause I was talking with my parents for the first time since I got here. Need to do some work (including upper body!) tonight.

 

May 18

 

Jumping jacks 60/30 x3

Mobility/calisthenics

 

SVJ 2x5

Jump squat 3x3x88

Pushups 4x20

Plate rows 4x10x44

Squats 2x10x198

 

Jumping jacks 60/30 x10

 
Stretch x10”
 
May 19
 
Morning: joint circles, a few squats, CMJs 3x5, stretching
Evening:
incline walk/jog x10min
mobility
CMJ 2x4
jump squat 2x3x88
triset x3 of
leg press x10
pushups x20
chinups/pullups x6
stretch
 
upper body is weeeeak. I'm going to need to spend some time when I get home just building work capacity up.
 
5/21
 
Jog x10 mins
mobility
superset x2 of
squat x10x185
inv row x10
jog x20 mins
stretch
 
5/22
 
Jog x20 mins
stretch
core circuit x3
Russian twists x10,
leg lowers x10
prone leg raises x10
stretch a bit more
Title: Re: no bounce, need bounce
Post by: LBSS on May 24, 2010, 01:23:02 pm
Anyway, I'm jet lagged as balls today and don't sleep well on planes, so I'm going to take a couple of days to readjust, then probably do a couple of weeks of pretty submax stuff just to get my work capacity back up. More cardio than before, too, preferably in the form of extensive tempo runs and jumping rope. Then I'll start back in with the jumps/sprints + MSEM + some upper body, a la adarq.

BTW, Afghanistan was freaking awesome. I almost died last weekend. (Not joking. One of my colleagues was killed and the brother of another colleague was also killed.) Other than that, though, it was great and I would totally work there.
Title: Re: no bounce, need bounce
Post by: adarqui on May 24, 2010, 02:02:10 pm
Anyway, I'm jet lagged as balls today and don't sleep well on planes, so I'm going to take a couple of days to readjust, then probably do a couple of weeks of pretty submax stuff just to get my work capacity back up. More cardio than before, too, preferably in the form of extensive tempo runs and jumping rope. Then I'll start back in with the jumps/sprints + MSEM + some upper body, a la adarq.

nice that you got some workouts in man but.....

Quote
BTW, Afghanistan was freaking awesome. I almost died last weekend. (Not joking. One of my colleagues was killed and the brother of another colleague was also killed.) Other than that, though, it was great and I would totally work there.

WHAT THE FUCK??????

damn man.. that's one of the craziest paragraphs ive ever seen on a forum.
Title: Re: no bounce, need bounce
Post by: vag on May 24, 2010, 02:15:08 pm

BTW, Afghanistan was freaking awesome. I almost died last weekend. (Not joking. One of my colleagues was killed and the brother of another colleague was also killed.) Other than that, though, it was great and I would totally work there.

WHAT THE FUCK??????

damn man.. that's one of the craziest paragraphs ive ever seen on a forum.


WHAT THE FUCK?????? x 2 !!!

What part of being in high risk of getting killed is awesome?
Oh , unless you went balling in a court surrounded by talibans & snipers so you got some Level-7 50'' jumps! :D :P
Title: Re: no bounce, need bounce
Post by: LBSS on May 24, 2010, 02:23:40 pm
Yeah, not cool. I was on this plane: http://www.guardian.co.uk/world/2010/may/20/afghan-airline-crash-safety-criticism (http://www.guardian.co.uk/world/2010/may/20/afghan-airline-crash-safety-criticism) 18 hours before it became a smoldering pile of twisted metal in the mountains north of Kabul. Not the same kind of plane, not the same airline, the same physical aircraft that is now in pieces. And I flew over the same spot where it crashed, in the same shitty weather (foggy as crap, couldn't see anything out the window), with the same pilot.

My colleagues, that pilot, and the 41 other people on the plane the next morning, weren't so lucky. They still haven't found any bodies but funerals were held last Friday as soon as they spotted the wreckage from the air (too mountainous/weather too bad to do a proper ground search yet, last I checked).

@vag: The high risk of getting killed part wasn't awesome, but most of the time I felt totally safe. The awesome part was the people out there and the work that we do. It's good fucking work and I'm really proud to be part of it. Also, the place I was flying to/from is absolutely, stunningly beautiful.

Closest I came to a level 7 was some explosions when I was up in the mountains, but it was just people blasting rock to use for construction. Still, I was ready to make like Usain Bolt for about two seconds until I figured out what was going on. The guys I was with (both Afghans) made so much fun of me for getting spooked. Afghanistan is a crazy place but 99.99% of the people are just trying to live their life and get by. Most of the people carrying AK-47s, even, and they are everywhere, are just trying to do their job, not hurt anybody.
Title: Re: no bounce, need bounce
Post by: adarqui on May 24, 2010, 02:25:39 pm

BTW, Afghanistan was freaking awesome. I almost died last weekend. (Not joking. One of my colleagues was killed and the brother of another colleague was also killed.) Other than that, though, it was great and I would totally work there.

WHAT THE FUCK??????

damn man.. that's one of the craziest paragraphs ive ever seen on a forum.


WHAT THE FUCK?????? x 2 !!!

What part of being in high risk of getting killed is awesome?
Oh , unless you went balling in a court surrounded by talibans & snipers so you got some Level-7 50'' jumps! :D :P


lol..

level-7++.

that just sounds crazy though i mean fuck afghanistan is a dangerous place.
Title: Re: no bounce, need bounce
Post by: adarqui on May 24, 2010, 02:29:43 pm
Yeah, not cool. I was on this plane: http://www.guardian.co.uk/world/2010/may/20/afghan-airline-crash-safety-criticism (http://www.guardian.co.uk/world/2010/may/20/afghan-airline-crash-safety-criticism) 18 hours before it became a smoldering pile of twisted metal in the mountains north of Kabul. Not the same kind of plane, not the same airline, the same physical aircraft that is now in pieces. And I flew over the same spot where it crashed, in the same shitty weather (foggy as crap, couldn't see anything out the window), with the same pilot.

My colleagues, that pilot, and the 41 other people on the plane the next morning, weren't so lucky. They still haven't found any bodies but funerals were held last Friday as soon as they spotted the wreckage from the air (too mountainous/weather too bad to do a proper ground search yet, last I checked).

damn :/

Quote
@vag: The high risk of getting killed part wasn't awesome, but most of the time I felt totally safe. The awesome part was the people out there and the work that we do. It's good fucking work and I'm really proud to be part of it. Also, the place I was flying to/from is absolutely, stunningly beautiful.

Closest I came to a level 7 was some explosions when I was up in the mountains, but it was just people blasting rock to use for construction. Still, I was ready to make like Usain Bolt for about two seconds until I figured out what was going on. The guys I was with (both Afghans) made so much fun of me for getting spooked. Afghanistan is a crazy place but 99.99% of the people are just trying to live their life and get by. Most of the people carrying AK-47s, even, and they are everywhere, are just trying to do their job, not hurt anybody.

should have done some SVJ's :)

cool man glad everything else went well.
Title: Re: no bounce, need bounce
Post by: LBSS on May 24, 2010, 03:58:35 pm
Okay, here's my rough plan for work days for the next couple of weeks. 3x/week, starting the weights real light and trying to take pretty big jumps from workout to workout, just to get back in the groove. Will start with low volume on the jumps/sprints, too, and add as I go. Should take me through the first week of June. One outside day per week, two inside days. Off days will be either rest or light cardio + stretching. Oh, and practices on Saturday, as before.

warm up
mobility
low-box ankle hops OR skips if I'm outside
DLRVJ x a few, building as I go OR 20-40 yard sprints x a few if I'm outside
jump squat 3x3 OR hurdle hops if I'm outside
squats 3-5x3-5 OR a few more sprints if I'm outside
superset of bench 3-5x3-5 and rows 3-5x8-10 IF I'm inside
jump rope intervals OR tempo run if I'm outside
core circuit of some kind
stretch

My work capacity is garbage right now, time to get it up to a reasonable place.
Title: Re: no bounce, need bounce
Post by: Natho on May 24, 2010, 05:17:08 pm
good your back vag.........crazy what happened in afgan.....how long was the flight?
Title: Re: no bounce, need bounce
Post by: vag on May 24, 2010, 05:19:09 pm
good your back vag.........crazy what happened in afgan.....how long was the flight?

Here i am , who called me?
LOLLLLLLLLLLLLLLLLLLLLLLL :D  ;D :D ;D :D ;D
Title: Re: no bounce, need bounce
Post by: Natho on May 24, 2010, 05:22:04 pm
shhit fuckity shit...............LBSS my bad, my bad  ::)
Title: Re: no bounce, need bounce
Post by: LBSS on May 25, 2010, 10:41:30 am
Haha, here I was thinking you were calling me a vag  ;D

The flight was 13 hours to/from Dubai and 2.5 hours each way between Dubai and Kabul. Too god damn long to be on a plane.

Also, how did I miss that you touched 11-3? That's nuts!
Title: Re: no bounce, need bounce
Post by: Natho on May 25, 2010, 05:14:29 pm
Quote
Haha, here I was thinking you were calling me a vag 

The flight was 13 hours to/from Dubai and 2.5 hours each way between Dubai and Kabul. Too god damn long to be on a plane.

Also, how did I miss that you touched 11-3? That's nuts!

I cant imagine a flight that long, longest ive been on was a ~2 hour flight, and i got pretty sick, cant imagine how you feel.

Today im going to have off/dynamic and ill hopefully pr onn camera........
Title: Re: no bounce, need bounce
Post by: LBSS on May 26, 2010, 11:57:52 am
Just signed up for summer league ultimate. Enough of the participants are regionals/nationals level (and even a worlds player here and there) to make things interesting, but my schedule for the summer changes a little bit. I can still make progress on my vert with the 1-2 games plus practice per week because the games are not super intense and usually there are plenty of subs so they shouldn't be too draining. Thinking medium-term, if I end up getting surgery in the fall (end of October?), that'll push me back even farther. But coming back from that I will focus on nothing other than rehab and then regaining whatever I have by then, then building from there. No ultimate for at least five or six months.

It's funny, I love ultimate but it's definitely postponing achieving my goal, which is kind of discouraging. Life, she is a bitch.

Here's what I think my weeks ought to look like starting the third week of June and going through the first week of August:

Sunday lower body: sprints + jumps + jump squats/heavy squats/light unilaterals + light conditioning (e.g. jump rope)
Monday upper body: bench/press/rows/pull-ups + core + light conditioning (e.g. jump rope)
Tuesday game
Wednesday lower body: jumps + jump squats/moderate squats
Thursday game
Friday rest
Saturday practice

A couple of those weeks will have tournaments on the weekend; in the case I'll just drop the Sunday workout, obviously. Starting today with the plan I set up the other day, I'll build my strength back up to a reasonable place and then the second week of August I'll do week of MSEM squats. And the third week of August will be spent at the beach, so that will be a rest week. Probably jog some, kayak some, play a bit of tennis, but nothing intense at all. When I get back, re-test.

Heavy will be 2-3x2-3; moderate will be 3-5x3-5 just to keep the groove, not pushing weights too much; light will be 2-3x8-10. Foam rolling most days, too, and joint circles in the morning. They feel good.

Also, I just got Lyle's new book Applied Nutrition for Mixed Sports. Super sweet. Time to renew my diet tracking to make sure I'm getting enough protein and veggies. Calories usually take care of themselves, but I need to make sure I'm up over 170g of protein per day.
Title: Re: no bounce, need bounce
Post by: adarqui on May 26, 2010, 06:26:10 pm
Just signed up for summer league ultimate. Enough of the participants are regionals/nationals level (and even a worlds player here and there) to make things interesting, but my schedule for the summer changes a little bit. I can still make progress on my vert with the 1-2 games plus practice per week because the games are not super intense and usually there are plenty of subs so they shouldn't be too draining. Thinking medium-term, if I end up getting surgery in the fall (end of October?), that'll push me back even farther. But coming back from that I will focus on nothing other than rehab and then regaining whatever I have by then, then building from there. No ultimate for at least five or six months.

It's funny, I love ultimate but it's definitely postponing achieving my goal, which is kind of discouraging. Life, she is a bitch.

Here's what I think my weeks ought to look like starting the third week of June and going through the first week of August:

Sunday lower body: sprints + jumps + jump squats/heavy squats/light unilaterals + light conditioning (e.g. jump rope)
Monday upper body: bench/press/rows/pull-ups + core + light conditioning (e.g. jump rope)
Tuesday game
Wednesday lower body: jumps + jump squats/moderate squats
Thursday game
Friday rest
Saturday practice

A couple of those weeks will have tournaments on the weekend; in the case I'll just drop the Sunday workout, obviously. Starting today with the plan I set up the other day, I'll build my strength back up to a reasonable place and then the second week of August I'll do week of MSEM squats. And the third week of August will be spent at the beach, so that will be a rest week. Probably jog some, kayak some, play a bit of tennis, but nothing intense at all. When I get back, re-test.

Heavy will be 2-3x2-3; moderate will be 3-5x3-5 just to keep the groove, not pushing weights too much; light will be 2-3x8-10. Foam rolling most days, too, and joint circles in the morning. They feel good.

Also, I just got Lyle's new book Applied Nutrition for Mixed Sports. Super sweet. Time to renew my diet tracking to make sure I'm getting enough protein and veggies. Calories usually take care of themselves, but I need to make sure I'm up over 170g of protein per day.

cool man.. since the games aren't crazy intense, factoring in the subbing etc, would it be possible to do a workout after them? you could get some work done after the game, maybe an upper body workout or some unilateral lower body etc, which would allow you to get another rest day in on monday or wednesday..

just a thought...

an idea:

Sunday lower body: sprints + jumps + jump squats/heavy squats/light unilaterals + light conditioning (e.g. jump rope)
Monday rest
Tuesday game, upper body: bench/press/rows/pull-ups + core + light conditioning (e.g. jump rope)
Wednesday rest
Thursday game, lower body: jumps + jump squats/moderate squats
Friday rest
Saturday practice

don't know if thats feasible, just an idea, as you can tell I always like to advise you more rest given the knee issue, plus it's good for the cns.. those rest days could always consist of core/dynamic flexibility/prehab etc, even some very light conditioning.

peace man!
Title: Re: no bounce, need bounce
Post by: LBSS on May 26, 2010, 08:53:29 pm
Thanks for the thoughts. The problem with working out after games is that they're at night and not always conveniently located. It's definitely a thought, though. I'm a bit wary of not getting enough rest, too, although the knee has mostly felt very strong and did today. On thinking about it a bit more later today, I think another thing I'll do is just cut the lifting volume even more. So 2x3, 1x5, that kind of thing for squats, going heavy but not pushing super hard. Pretty much give up on big strength gains. All the volume on high-intensity days will be in sprints and jumps, and even that will be relatively low. I could do something like this, though, now that I think about it:

Sunday lower body: jumps + jump squats/heavy squats/light unilaterals + light conditioning (e.g. jump rope)
Monday upper body: bench/press/rows/pull-ups + core + light conditioning (e.g. jump rope)
Tuesday game
Wednesday rest
Thursday sprints + jumps + game
Friday rest
Saturday practice

Might have to involve me dipping out of work a little bit early on Thursdays but I think that can be arranged. Adds an extra rest day there.
Title: Re: no bounce, need bounce
Post by: LBSS on May 26, 2010, 08:56:34 pm
Also, made it to the gym today. Kept everything super easy, felt decent. Tried to record my squats but the idiot at the gym who volunteered to push record pushed it twice and the beginning and then again at the end. So I have footage of my getting under the bar and taking one step out, and then walking back to the camera after re-racking the bar. Haha.

Warm up
JR 30/30 x3
mobility

Work
low box ankle hops 2x10
DLRVJ 2x5, 20s between reps, 3 mins between sets -- only the last two or three of these felt halfway decent
squat 3x5x225

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on May 26, 2010, 09:40:02 pm
Oh yeah, and here's my foot. The money shot is on the right, third bone down from the top.

(http://1.bp.blogspot.com/_hdJ7HNVs92Y/S_6-gKwQI8I/AAAAAAAAAVg/5sG3AbUM27g/s1600/my+left+foot+circled.jpg)

Pre-arthritis FTW!
Title: Re: no bounce, need bounce
Post by: adarqui on May 26, 2010, 11:17:29 pm
Thanks for the thoughts. The problem with working out after games is that they're at night and not always conveniently located.

ahhhh...

Quote
It's definitely a thought, though. I'm a bit wary of not getting enough rest, too, although the knee has mostly felt very strong and did today. On thinking about it a bit more later today, I think another thing I'll do is just cut the lifting volume even more. So 2x3, 1x5, that kind of thing for squats, going heavy but not pushing super hard. Pretty much give up on big strength gains. All the volume on high-intensity days will be in sprints and jumps, and even that will be relatively low. I could do something like this, though, now that I think about it:

Sunday lower body: jumps + jump squats/heavy squats/light unilaterals + light conditioning (e.g. jump rope)
Monday upper body: bench/press/rows/pull-ups + core + light conditioning (e.g. jump rope)
Tuesday game
Wednesday rest
Thursday sprints + jumps + game
Friday rest
Saturday practice

Might have to involve me dipping out of work a little bit early on Thursdays but I think that can be arranged. Adds an extra rest day there.

ya at least 2 rest days, that's better, i like it, only thing that sucks it's not 2x/week lower body lifting anymore, at least it's replaced by sprints/jumps though.

cool man, I like it better now.
Title: Re: no bounce, need bounce
Post by: LBSS on May 27, 2010, 09:19:29 am
adarq, I was looking at the plants thread again and noticed your comment about having the best plants when you were mixing in more plyo type work. What would you recommend throwing in in my case? For jumps I've really just been doing the low-box ankle hops and DLRVJ. Low depth jumps? DJ-to-box-jumps? Bounds of some kind?
Title: Re: no bounce, need bounce
Post by: LBSS on May 27, 2010, 09:04:56 pm
It was hot and humid today. Like July or August. Blech.

jog 30mins @ easy pace, HR ~148-152
stretch

Hips felt super tight at the beginning, took a while to get loose.
Title: Re: no bounce, need bounce
Post by: adarqui on May 27, 2010, 10:56:51 pm
adarq, I was looking at the plants thread again and noticed your comment about having the best plants when you were mixing in more plyo type work. What would you recommend throwing in in my case? For jumps I've really just been doing the low-box ankle hops and DLRVJ. Low depth jumps? DJ-to-box-jumps? Bounds of some kind?

well, for you, I would progress slowly on REA squats, that's one of my favorite exercises for vert/power etc.. can't go all out for a while on it, just have to make sure your knee is fine etc, so i'd start off at like 25-30% 1RM for 4x3-5.

low box dj's, 18", I don't even see the need to go above 18 right now, so i'd stick with that height for 3x5 and 2x10.

jump squats, at about 25% originally, working up to 35% over a period of weeks/months.. again, 4x3-5.


so say you're doing:

Sunday:
- DJ @ 2x10
- REA @ 4x3

Thursday:
- DJ @ 3x5
- JUMP SQUAT @ 4x3

something like that..


other than that, just staying consistent, avoiding injury, improving fitness, general strength work, and jumping/general movement (ultimate) will be fine... biggest key is avoiding injury and improving "fitness", you seem to get thrown off with some of these issues that arise, which I completely understand, I had plenty of setbacks (injuries) in my 2 year vert training.

I attribute most of that "reactiveness" to the REA's/dj's/jump squats I was doing during that period, for that vid you saw.. I was REALLY focusing on those 3 exercises, bigtime.. I remember everyone going "damn your plants look way different than previous videos of recent", and it really did.. I was transitioning very well from ecc to con, and my ankles felt so strong.

One other exercise I was doing then, which I don't really recommend, it's more of an experiment, is barbell stiff leg ankle hops for high volume. For example, I was doing 50-100 reps just bouncing nice and easy stiff legged, reflexive pop, seemed to be helping with the ankles for sure but it definitely was bugging my shoulders/back a little.



peace mang
Title: Re: no bounce, need bounce
Post by: LBSS on May 28, 2010, 11:35:52 am
Word. So comparatively low-volume DLRVJs (three or four step approach), just to practice the movement, plus DJs and then REA squats and jump squats, alternating. See how it works for a couple of months and then adjust from there. Schedule will change once summer league ends, anyway.

Sunday would roughly be:

Warm up
mobility/calisthenics
sprints x 200-250 total yards
DLRVJ x 15-30 total reps (alternate with sprints; if they feel good, do more, if they feel sluggish, do fewer)
walk to gym
DJ ~2x10
REA squat ~4x3
squat (heavy) 5-6 total reps
BSS/step up (light) 20-25 total reps
jump rope x10-15 mins (start simple and add complexity as I get less shitty at it)
stretch

Monday would roughly be:

warm up
mobility
shoulder prehab
bench 3x5 OR press 3x5
rows 3x5-8 OR weighted pullups 3x5
jump rope x15-20 mins
stretch

If the Thursday game is at 7, the workout would roughly be:

warm up
sprints x100-200 total yards
DLRVJ x10-15 total reps
DJ 3x5
rest
game
stretch

If the Thursday game is at 8:30, I can usually make it to the gym beforehand, so the workout would roughly be:

warm up
DLRVJ x15-30 total reps
DJ 3x5
jump squat ~4x3
light stretch
rest/travel to game/eat something
game
stretch

Tuesday's still just the game. Wednesday and Friday are still full rest or really light cardio days (like a long walk or easy jog), with one being a real full rest. We may end up doing team runs on Wednesdays. Saturday is still just practice. Of course, life gets in the way but, given my tendency to jump all over the place, the most important thing is to try to be as consistent as possible and just stick with the plan. In case you couldn't tell I like making plans, I just have a hard time sticking to them sometimes. I wonder how it was just my brother and not me that got diagnosed with ADD when we were little  ;)

Also, just found out that all our games this summer will be on turf fields. High five!
Title: Re: no bounce, need bounce
Post by: adarqui on May 28, 2010, 02:16:05 pm
Word. So comparatively low-volume DLRVJs (three or four step approach), just to practice the movement, plus DJs and then REA squats and jump squats, alternating. See how it works for a couple of months and then adjust from there. Schedule will change once summer league ends, anyway.

Sunday would roughly be:

Warm up
mobility/calisthenics
sprints x 200-250 total yards
DLRVJ x 15-30 total reps (alternate with sprints; if they feel good, do more, if they feel sluggish, do fewer)
walk to gym
DJ ~2x10
REA squat ~4x3
squat (heavy) 5-6 total reps
BSS/step up (light) 20-25 total reps
jump rope x10-15 mins (start simple and add complexity as I get less shitty at it)
stretch

Monday would roughly be:

warm up
mobility
shoulder prehab
bench 3x5 OR press 3x5
rows 3x5-8 OR weighted pullups 3x5
jump rope x15-20 mins
stretch

If the Thursday game is at 7, the workout would roughly be:

warm up
sprints x100-200 total yards
DLRVJ x10-15 total reps
DJ 3x5
rest
game
stretch

If the Thursday game is at 8:30, I can usually make it to the gym beforehand, so the workout would roughly be:

warm up
DLRVJ x15-30 total reps
DJ 3x5
jump squat ~4x3
light stretch
rest/travel to game/eat something
game
stretch

Tuesday's still just the game. Wednesday and Friday are still full rest or really light cardio days (like a long walk or easy jog), with one being a real full rest. We may end up doing team runs on Wednesdays. Saturday is still just practice. Of course, life gets in the way but, given my tendency to jump all over the place, the most important thing is to try to be as consistent as possible and just stick with the plan. In case you couldn't tell I like making plans, I just have a hard time sticking to them sometimes. I wonder how it was just my brother and not me that got diagnosed with ADD when we were little  ;)

Also, just found out that all our games this summer will be on turf fields. High five!

nice!



"In case you couldn't tell I like making plans, I just have a hard time sticking to them sometimes. I wonder how it was just my brother and not me that got diagnosed with ADD when we were little  ;)"

true :F
Title: Re: no bounce, need bounce
Post by: LBSS on May 30, 2010, 01:13:52 pm
Yesterday kept it really low volume. Still trying to get back in shape and considering that I've definitely made a couple of stupid pushing-the-weight-too-fast mistakes in the past, taking it slow now seems like a good idea.

Warm up

sprints x5x10m superset x2 with
DLRVJ x5
depth jump x10
squat x5x255
BSS x10x80
JR 30/30 x5mins

stretch
foam roll x10mins
Title: Re: no bounce, need bounce
Post by: LBSS on May 31, 2010, 05:20:42 pm
Took it niiiice and easy again today, then went to the pool :)

warm up
mobility
shoulder prehab

bench x5x155
BOR x8x135
JR 30/30 x6

stretch
foam roll
Title: Re: no bounce, need bounce
Post by: LBSS on June 01, 2010, 09:28:18 pm
Hot as shit again today. Plus a long day at work. Still, energy was great and it took them cutting the lights at the field where I do tempo runs for me to stop. Coincidentally, the timing was awesome and they cut the lights just at the end of what I'd planned to do (like 20 seconds after I finished).

warm up
jog x.5mi
butt kickers, high knees, shuffles, carioca

work
2x5x100m @16-18s pace -- felt awesome, nice and easy

cool down

jog x.5mi
strech
Title: Re: no bounce, need bounce
Post by: adarqui on June 01, 2010, 09:47:17 pm
Hot as shit again today. Plus a long day at work. Still, energy was great and it took them cutting the lights at the field where I do tempo runs for me to stop. Coincidentally, the timing was awesome and they cut the lights just at the end of what I'd planned to do (like 20 seconds after I finished).

warm up
jog x.5mi
butt kickers, high knees, shuffles, carioca

work
2x5x100m @16-18s pace -- felt awesome, nice and easy

cool down

jog x.5mi
strech

what time does the park close? most parks around here close at 10pm.
Title: Re: no bounce, need bounce
Post by: LBSS on June 01, 2010, 11:31:41 pm
It's a high school athletic field, so they only keep the lights on as long as someone or other has it booked (and pays for it). Tuesday nights (and Thursdays, I think) it's a local rugby club team that finishes practice around 8. Other nights there are adult-league soccer games and the lights are on longer.

EDIT: It's super convenient and really nice (turf), so I'm not in a hurry to find someplace else to do the tempos. If I'm ever out of work too late to run there, I can just do an easy fartlek or something.
Title: Re: no bounce, need bounce
Post by: LBSS on June 02, 2010, 09:08:03 pm
Slowly starting to pick things up. Soleuses (solei?) were a bit sore from yesterday.

warm up

work
low box ankle hops 2x10
two-step VJ x16, varying amounts of rest 10-60s
depth jump 2x5
jump squat 2x3x95
squat 5x265 -- sucked, will stick at this weight next time around to get form back in line. It wasn't even that heavy my form was just awful

cool down
stretch
foam roll
Title: Re: no bounce, need bounce
Post by: LBSS on June 07, 2010, 12:28:59 am
Just got back from my brother's college graduation. He went to art school. Some craaaaazy kids up there. Instead of cap and gown, some guy my brother knows dressed up as a lucha libre wrestler. FUll on, serious costume, nothing half-assed about it. During the point when all the kids were getting their diplomas, instead of shaking the president's hand as he walked across the stage, this guy tackled him. Literally took the president down in front of hundreds of people.

Didn't really exercise much, ate some awesome food, drank a lot. Good weekend.
Title: Re: no bounce, need bounce
Post by: adarqui on June 07, 2010, 02:17:44 am
Just got back from my brother's college graduation. He went to art school. Some craaaaazy kids up there. Instead of cap and gown, some guy my brother knows dressed up as a lucha libre wrestler. FUll on, serious costume, nothing half-assed about it. During the point when all the kids were getting their diplomas, instead of shaking the president's hand as he walked across the stage, this guy tackled him. Literally took the president down in front of hundreds of people.

what the fuck? that could should have been tarred and feathered.

Quote
Didn't really exercise much, ate some awesome food, drank a lot. Good weekend.

nice :D
Title: Re: no bounce, need bounce
Post by: LBSS on June 07, 2010, 10:12:41 am

what the fuck? that could should have been tarred and feathered.
Nah, it was awesome. The president is a giant douche bag and it's not like he got hurt. A+ for the lucha libre guy.
Title: Re: no bounce, need bounce
Post by: LBSS on June 07, 2010, 06:23:49 pm
Just got my club tournament calendar for the rest of the year:

June 26: One-day round-robin with DC area teams (8 of 'em). Informal, kind of just to see where everyone is at.

July 31-August 1: Full tournament in eastern Maryland. Still pretty informal but some teams from around the mid-Atlantic.

August 28-29: Chesapeake Open. Serious tournament, teams from all over the country. Seattle, Bay Area, Boston, Texas, Chicago, Montana, Atlanta, etc. We will get annihilated by a lot of the teams here but it's a good test.

September ??-?? (probably 18-19): Capitol Sectionals. I will light myself on fire if we don't make it out of our section (top X number of teams advance from Sectionals to Regionals; X varies from year to year). In fact, we should finish second or third in this tournament at worst. Our section was LOADED at the top last year but two of the top teams (including last year's national champs*) aren't gonna be there this year so it's a bit more open.

October ??-?? (probably 9-10): Mid-Atlantic Regionals. Goal is to place well (top 5), or, if we get decimated by injuries like last year, say fuck it, drink a lot and heckle teams we don't like. We're not good enough to make Nationals but that's not the point of the team, so no big deal. And if we catch fire and somehow beat teams that are built to easily handle fun-oriented teams like mine, well, we'll need new shorts and plane tickets.

Basically, one tournament a month between now and October. That's pretty good, not as many as I was expecting which means more useful training time. Tournaments are draining and always require at least a couple of days of pure recovery.

*Highlights of my season last year were two sick plays I made in our quick defeat to these guys at Sectionals. I'm an okay player and make good plays from time to time. But it feels so much better to do it against the best competition, even if you're getting blown out in the game.
Title: Re: no bounce, need bounce
Post by: adarqui on June 07, 2010, 08:36:25 pm
nice man sounds fun, if you light yourself on fire though make sure a fire extinguisher is nearby and you record it in high def.

Title: Re: no bounce, need bounce
Post by: LBSS on June 07, 2010, 08:45:09 pm
nice man sounds fun, if you light yourself on fire though make sure a fire extinguisher is nearby and you record it in high def.



lol.

It was too nice out to go to the gym today. Just a perfect evening. So I ran instead. Easy pace, little more than 4 miles, bout half an hour. Now I'm going to hydrate, stretch and foam roll. And eat.
Title: Re: no bounce, need bounce
Post by: LBSS on June 08, 2010, 11:07:24 pm
Damn, getting to be a lot of journals on here. Today:

Warm up
kind of quick cause I got to the gym before anyone was using the court and I wanted to take advantage

Work
DLRVJ from 3+ steps, not so great. Need more practice on a rim. 3 step approaches were better than run-ups.
low-box ankle hops 2x10
jump squat 2x3x95
squat 5x265 -- felt way better than last time
superset x3 of pullups x5 and pushups x20

Cool down
stretch
foam roll
Title: Re: no bounce, need bounce
Post by: LBSS on June 09, 2010, 12:28:20 am
Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U (http://www.youtube.com/watch?v=YWDbyfa-H3U)

Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0 (http://www.youtube.com/watch?v=iVZlK8eClL0)

Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo (http://www.youtube.com/watch?v=BsTbWG_HRuo)

Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM (http://www.youtube.com/watch?v=4s-G82TRYtM)

Thoughts would be appreciated.
Title: Re: no bounce, need bounce
Post by: adarqui on June 09, 2010, 01:58:00 am
Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U (http://www.youtube.com/watch?v=YWDbyfa-H3U)

the biggest problem i see is that you are 'maintaining speed into the plant'.. you build most of your speed right in the beginning then coast into the plant.. it's got to be a smooth acceleration right into the plant.. the plant itself looks a bit interesting, your left ankle is really plantar flexed significantly, don't know if you should try staying back a little more as you plant to keep more of the weight on the mid-foot, not on the very end of the toe..

Quote
Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0 (http://www.youtube.com/watch?v=iVZlK8eClL0)

i don't really like those kind of ankle hops because it's hard to complete triple extension on each rep.. i mean if you look closely you are cutting it short, because you are flexing at the hip to bring the knees up.. i like stiff leg ankle hops in place where you really land completely locked out and then explode through the toes, stiff, so it becomes a true rebound.

Quote
Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo (http://www.youtube.com/watch?v=BsTbWG_HRuo)

i'd drop the weight a little bit, the transition from ECC to CON (EIC) is mega-slow.. i always say 'go as low as you're going to go on your SVJ', which is actually what you're doing since you do go pretty low on your svj's... so the weight is just a bit too much at that depth.. basically the transitions from hips back into that double knee bend is just not happening fast at all, i'd drop weight on the jump squats and start also doing REA squats..

every time you do jump squats, warmup with some REA sets, that'll help wake everything up and give you some more pop at the bottom.. REA's don't even have to be heavy at this point either, that ADA is enough to kickstart the CNS.. try REA's before JS's and see how it effects the transition.

Quote
Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM (http://www.youtube.com/watch?v=4s-G82TRYtM)

Thoughts would be appreciated.


squats looked good!

peace man
Title: Re: no bounce, need bounce
Post by: LBSS on June 09, 2010, 09:10:12 am
Thanks adarq, good advice as usual.

Couple ?s:

Title: Re: no bounce, need bounce
Post by: adarqui on June 09, 2010, 04:15:56 pm
Thanks adarq, good advice as usual.

Couple ?s:

  • I get that plantar flexion is less than ideal w/r/t the plant, but what do you mean by "staying back a little more"?
  • Makes sense about the ankle hops. I'll lose the box. Do you have a preference/recommendation for true stiff-leg hops vs. pogos or even tuck jumps?

as far as staying back, check this thread: http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/various-jumpers-plants/msg6784/#new

maybe it's just the angle of your jump but to me it seems like you're landing basically completely centered over your feet, like say how you would on a depth jump.. that's cool and all but if you were to stay back a bit, which would be an indication of more run up speed (since you're breaking yourself hardcore), you'd load up the quads alot more.

i mean that's just what it looks like to me.. it's hard for me to even screenshot the plant from that camera angle though.

(http://i50.tinypic.com/mx0ry1.png)

basically, you're trying to squat the jump up it seems to me.. which is ok but you are not taking advantage of that forceful deceleration of the run up, which should give you a few more inches..



stiff leg ankle hops are my favorite of the three, for sure.. pogos & tuck jumps are on the same level for me, they both serve different purposes..

stiff leg ankle hops, depending on the intensity, can be done for:
- high intensity: sets of 5-8
- moderate intensity: sets of ~15-20
- low intensity: sets of ~20+

high intensity would be MAX effort while still staying completely stiff.. these are definitely hardcore.. low intensity would be just staying completely stiff and popping off the toes nice and smooth.



as far as pogos/tuck jumps, same kind of recommendations honestly.. pogos would be more of a jumping assistance while tuck jumps would be more of a sprinting assistance (hip flexor power).. i like both of those though too, in fact when i do like 40 MR tuck jumps in a row i am gasses as hell, tough exercise.

hope that helps! if you need more info be sure to ask!

peace
Title: Re: no bounce, need bounce
Post by: LBSS on June 09, 2010, 05:14:24 pm
thanks again, that does help. the bit in there about side planting (vs. straight squat planting, like i do) is good to keep in mind, but i guess there's no real way to practice it other than to get more explosive/reactive and just do it.

it might help me to come in more from the side and then try to jump facing the backboard, now that i think about it. if that makes sense.

also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.
Title: Re: no bounce, need bounce
Post by: adarqui on June 09, 2010, 07:16:45 pm
thanks again, that does help. the bit in there about side planting (vs. straight squat planting, like i do) is good to keep in mind, but i guess there's no real way to practice it other than to get more explosive/reactive and just do it.

yup.

Quote
it might help me to come in more from the side and then try to jump facing the backboard, now that i think about it. if that makes sense.

definitely, the angle you come in at will have a major effect on the plant.. if you do come in from the side a bit more, i would imagine you would learn to turn into your jumps (which would have you really decelerating well).. so just throw a few in each jump session from 2-3 step run ups and see how you feel.. you want to accelerate all the way into the plant though.. look at your vid, you are decelerating into the plant.

Quote
also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.

ya man that's killed me plenty of times.. it's hard to overcome when it's in your head, it can kill your entire jump session.. if i jump too frequently that stuff gets in my head.. i also jump with an ipod, it really helps.. when i was jumping very low a few months ago, like barely 10'2 touches etc, it was getting into my head, so to get it out i would focus mostly on practicing my jump shot/dribbling, then throwing in a few jumps every 5 minutes, it really helped..

letting doubt/negative thoughts creep in really is a killer, it can completely shut you down, i know 100% how you feel as it has happened to me alot, but you have to find some "workaround" in order to get those thoughts out of your head.. for me, that is:
- jumping less frequently (say every other day or every 4th day)
- doing alot more activity in between jumps, such as bball dribbling/shooting.. maybe for you it would be short sprints etc
- having alot of goals instead of just jumping, such as sprints/other movements, takes alot of the weight off of just improving vert

peace man
Title: Re: no bounce, need bounce
Post by: adarqui on June 09, 2010, 07:46:04 pm
btw

Quote
also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.

that attacking mindset is what you need, it probably had you accelerating more into your plant too etc.
Title: Re: no bounce, need bounce
Post by: LBSS on June 09, 2010, 09:42:36 pm
word. i need to get a hockey goal or something set up in the gym so i can practice throws in between jumps and whatever else. two birds, one stone.

today:

warm up
usual

work
ankle hops 2x10 (i'll post a vid in a couple of minutes)
bench 3x5x165
BOR 3x8x135 -- my back is going to be sore tomorrow
core circuit x3 of
front plank x30s
side plank L x30s
side plank R x30s
advanced glute bridge x10x3s hold

cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on June 09, 2010, 10:42:11 pm
ankle hops:
http://www.youtube.com/watch?v=-9671WVt034 (http://www.youtube.com/watch?v=-9671WVt034)

bench:
http://www.youtube.com/watch?v=a85yOjy9FBI (http://www.youtube.com/watch?v=a85yOjy9FBI)
Title: Re: no bounce, need bounce
Post by: adarqui on June 09, 2010, 11:29:01 pm
ankle hops:
http://www.youtube.com/watch?v=-9671WVt034 (http://www.youtube.com/watch?v=-9671WVt034)

bench:
http://www.youtube.com/watch?v=a85yOjy9FBI (http://www.youtube.com/watch?v=a85yOjy9FBI)

you were getting some nice bounce on those ankle hops, looked good! just always remember the cues before doing them:
- prior to landing, glutes and quads locked, toes up

eventually you can add some arm swing, but those ankle hops looked good.. make sure you're not leaning back when you get tired, happened on the 2nd half of the vid.

bench was great form.

peace man!
Title: Re: no bounce, need bounce
Post by: LBSS on June 10, 2010, 09:33:17 pm
So beautiful out today, not nearly as hot as it was supposed to be.

Warm up
feet drills
10m sprints
walking mobility stuff

Work
3x4x100m @16-18s/35-45s with 75-85s between sets
core circuit x4 of
crunches x25
L crunches x15, 3x10
R crunches x15, 3x10
hypers x10

Cool down
stretch

Then there were some dudes from the top men's club team in the area doing a track workout. They finished right around the same time I did, so we ended up throwing around for about half an hour. Was originally just short-to-medium throws, but then the field emptied out so we ended up doing some longer stuff. Lots more sprinting and jumping. Not too much, but still, more intensity than I meant to do today. Whatever, it was worth it to throw around.
Title: Re: no bounce, need bounce
Post by: LBSS on June 11, 2010, 05:26:29 pm
Couldn't make it to the gym today and practice got moved to Sunday cause of the WC tomorrow :D so had to do a little quickie at home.

No warm up ( :-X don't tell anyone)

ankle hops 2x10
CMJ 2x5
BSS iso hold x60s each leg

stretch
foam roll
Title: Re: no bounce, need bounce
Post by: LBSS on June 13, 2010, 05:40:49 pm
Yesterday (Saturday): rest/watch World Cup/drink

Today

practice for a couple hours

Yay! It was hot as shit, though. But I played well and our team is looking a little more coherent since I last made it to a practice.
Title: Re: no bounce, need bounce
Post by: LBSS on June 14, 2010, 09:20:46 pm
Gonna be at a conference all week and ultimate starts tomorrow, so schedule might be a little weird.

Warm up
usual
couple extra things for shoulders/torso

Work
bench 3x5x175
DB row 3x8/armx60

Cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on June 15, 2010, 11:54:49 pm
Workout today

Summer league game 1:

Team seems really cool. Game was fun although pretty disorganized because everyone was still getting to know each other and whatnot. Plus the twin brother of the guy who runs the league is on my team and he sucks, just has horrible instincts and clogs the offense a lot. I played meh D, decent O. Need to improve my mark and also ability to lay out for D's. Scored a bunch of times (5?) on fast breaks which was pretty sweet. They turned the lights off on us with the game tied 15-15, next point wins  >:(

Also I turned my ankle juuuust a little bit so I sat out the last few points. Iced a bit, gonna take some acetaminophen and do nothing tomorrow. Hopefully it'll be okay on Thursday cause we don't have a game and I'd like to do some jumping.
Title: Re: no bounce, need bounce
Post by: adarqui on June 16, 2010, 12:18:11 am
They turned the lights off on us with the game tied 15-15, next point wins  >:(

lol that sux....

Quote
Also I turned my ankle juuuust a little bit so I sat out the last few points. Iced a bit, gonna take some acetaminophen and do nothing tomorrow. Hopefully it'll be okay on Thursday cause we don't have a game and I'd like to do some jumping.

that sux too!

:)
Title: Re: no bounce, need bounce
Post by: LBSS on June 17, 2010, 12:01:33 am
Yup and yup. Ankle felt a bit off this morning but is 95% now. Of course, I couldn't get off scot-free, so now my right knee is acting up. Hamstring insertion on the back/outside (posterior lateral?), same place as before but it's been okay for a while now. FML. More NSAIDs tonight and hopefully it'll be strong tomorrow.

Oh yeah, my workout today was...resting.
Title: Re: no bounce, need bounce
Post by: LBSS on June 17, 2010, 05:26:41 pm
Ankle feels okay although it gets stiff if it's still for too long. Hurt a bit this morning but was okay as soon as I started moving around.

Knee feels okay relaxed or in extension but flexing against resistance from about 30 degrees to about 90 degrees is still a bit uncomfortable. Not really pain, just doesn't feel like the left one does. Either way, gonna try a few jumps later and see how it does. Worse comes to worst I'll just jump rope and do upper body/core.
Title: Re: no bounce, need bounce
Post by: LBSS on June 19, 2010, 04:53:44 pm
It felt great going in, but I rolled my ankle at practice. Not serious but it hurts on flexion and eversion and is not normal. Now it's ice/NSAIDs/wrapping/rest.

Fuck. My. Life.

That is all.
Title: Re: no bounce, need bounce
Post by: adarqui on June 20, 2010, 01:55:30 am
It felt great going in, but I rolled my ankle at practice. Not serious but it hurts on flexion and eversion and is not normal. Now it's ice/NSAIDs/wrapping/rest.

Fuck. My. Life.

That is all.

dammit !

you might need to add in single leg RFI's when you're healthy, and do them 2-3x/week, those are pretty great for ankle stability.
Title: Re: no bounce, need bounce
Post by: LBSS on June 20, 2010, 06:44:32 pm
What are those?

Ankle is worse than I thought btw. Bit of swelling and still painful even 24+ hours later. I've been good about the treatment stuff, too. Shiiiiiiiit.
Title: Re: no bounce, need bounce
Post by: adarqui on June 20, 2010, 07:07:33 pm
What are those?

Ankle is worse than I thought btw. Bit of swelling and still painful even 24+ hours later. I've been good about the treatment stuff, too. Shiiiiiiiit.

the speed line hops, side to side or forward to back.

damn man that sucks :/ keep icing :/
Title: Re: no bounce, need bounce
Post by: LBSS on June 21, 2010, 01:46:31 pm
Word, thanks man.

After taking a few days off, it's time to figure out how I'm going to work around this thing. It's still uncomfortable, but no pain except on extreme dorsiflexion/eversion and plantar flexion/inversion. Any recommendations for lower body exercises that don't involve the ankles?

In the meantime, I will continue to do upper body work and increase the focus on core strengthening. Once the ankle feels normal again: balancing, mobility/stretching, maybe some BSS iso holds, GHR, working in more compound/weighted stuff as it gets stronger. I will probably take a month off from ultimate.

Here we go again...
Title: Re: no bounce, need bounce
Post by: adarqui on June 21, 2010, 06:39:38 pm
Word, thanks man.

After taking a few days off, it's time to figure out how I'm going to work around this thing. It's still uncomfortable, but no pain except on extreme dorsiflexion/eversion and plantar flexion/inversion. Any recommendations for lower body exercises that don't involve the ankles?

In the meantime, I will continue to do upper body work and increase the focus on core strengthening. Once the ankle feels normal again: balancing, mobility/stretching, maybe some BSS iso holds, GHR, working in more compound/weighted stuff as it gets stronger. I will probably take a month off from ultimate.

Here we go again...

gah.. what if you did half squat off pins/rdl/deadlift off pins or something like that? obviously not going max but just using a moderate load to keep your strength? that would allow you to avoid those extreme angles while still recruiting some considerable mass..

:/
Title: Re: no bounce, need bounce
Post by: LBSS on June 21, 2010, 08:03:38 pm
I'm gonna take a while to re-introduce loading but half squats/RDL's would probably be a good place to start once it feels okay again. Good tips though, wouldn't have thought to just reduce ROM. In other words, I'm dumb.   :D

Today:

warm up
none

work
circuit x3 of
pushups x20
crunches x40
L plank x30s
R plank x30s
leg lowers x10

cool down
full body stretch
foam roll upper legs
Title: Re: no bounce, need bounce
Post by: adarqui on June 21, 2010, 08:09:48 pm
I'm gonna take a while to re-introduce loading but half squats/RDL's would probably be a good place to start once it feels okay again. Good tips though, wouldn't have thought to just reduce ROM. In other words, I'm dumb.   :D

lool

i'll try to video tape you this double leg hamstring iso that you could probably do, it actually kills me it's good shit..

description:
- lying down supine, put a small bend in both knees (very small), dorsi flex, squeeze glutes to extend hips off the ground a little..
- you'll be on your heels
- should really feel it in hamstrings, a small bit in low back but it goes away after, never had problems for it
- iso it for time.

You can do that same kind of thing with feet on say an 18" surface (chair) but legs completely locked, that's more of a double leg - stiff leg hip extension.. could rep those or iso it.

I'd imagine single/double leg glute bridges wouldn't feel to bad on the ankle..

And finally you have prone 90 degree glute..


So there you have 5 things:
- double leg hamstring iso
- double stiff leg hip extension (iso or rep out)
- double leg glute bridges (iso or rep out)
- single leg glute bridges (iso or rep out)
- prone glute (rep out)


hope that helps.. it's better than nothing.. could also probably do hamstring curls at the gym but i dno.


peace!

Quote
Today:

warm up
none

work
circuit x3 of
pushups x20
crunches x40
L plank x30s
R plank x30s
leg lowers x10

cool down
full body stretch
foam roll upper legs
Title: Re: no bounce, need bounce
Post by: LBSS on June 24, 2010, 09:23:09 pm
warm up
foot warm up
mobility, shoulder focus

work
bench 2x5x180, 8x180
inv row 3x10

leg circuit x3 of
swiss ball hamstring curls x10
1/4 squat iso hold x60s
adv glute bridge x15x3s hold

core circuit x3 of
kneeling ab rollouts x10
leg lowers x10
side plank x30s/each

cool down
stretch
foam roll

Ankle feeling better but it's got a ways to go.
Title: Re: no bounce, need bounce
Post by: LBSS on June 27, 2010, 02:08:11 pm
warm up

jump rope ( ;D - felt okay!)
mobility stuff

work

bench 185 x5,5,6
inv row 3x12
BSS iso x60s/each

superset x2 of
calf raise x15 (this was pushing it a bit, will not do these next workout)
adv glute bridge x15x3s hold

cool down

stretch
foam roll
Title: Re: no bounce, need bounce
Post by: LBSS on June 28, 2010, 05:37:12 pm
Gonna try to up the ante a bit with lower body stuff today, despite hamstring/knee acting up and ankle still not being all the way there. The BSS iso holds were too easy yesterday (amazingly, they've never been that easy before), so I'm going to try to add 10 pounds and see how that goes. Plus maybe try some GHRs and pull-throughs. Basically mess around and see what is hard but doesn't hurt.
Title: Re: no bounce, need bounce
Post by: LBSS on June 28, 2010, 07:52:06 pm
On second thought, warmed up a bit and tried some glute bridges and the hamstring whatever whatever was acting up even during that  ???  :(

So I wussed out and stopped. I'm gonna make a PT appointment tomorrow. I'm a mess. Fuck this shit.
Title: Re: no bounce, need bounce
Post by: adarqui on June 29, 2010, 12:21:21 am
On second thought, warmed up a bit and tried some glute bridges and the hamstring whatever whatever was acting up even during that  ???  :(

So I wussed out and stopped. I'm gonna make a PT appointment tomorrow. I'm a mess. Fuck this shit.

damn wtf?
Title: Re: no bounce, need bounce
Post by: LBSS on June 29, 2010, 10:33:59 am
like your user title hahaha. you like rosie o'donnell at a bisexual bridal showa.

that video is so funny.

yeah, i don't know what's going on with my legs, they're just a damn mess. left big toe will need surgery eventually, right ankle mildly sprained (again), right hamstring strained or irritated or whatever the hell it is... i'm debating for the first time whether to just take a break from ultimate. not just until my ankle is kind of healed but for a year or something. really focus on getting my legs healthy, getting my vert up, and getting fit. no decision one way or the other yet but the thought had not occurred to me before.
Title: Re: no bounce, need bounce
Post by: LBSS on June 29, 2010, 09:20:15 pm
It's 9:15 and I've been at work for 12 hours now. Looking like no workout today. Hamstring is feeling better, though, and I contacted the PT (although no appointment set yet).

All together now:

Every cloud has a
silver lining, a
silver lining, a
silver lining...
Title: Re: no bounce, need bounce
Post by: adarqui on June 29, 2010, 10:08:42 pm
like your user title hahaha. you like rosie o'donnell at a bisexual bridal showa.

that video is so funny.

ya that vid is on GOAT status..

Quote
yeah, i don't know what's going on with my legs, they're just a damn mess. left big toe will need surgery eventually, right ankle mildly sprained (again), right hamstring strained or irritated or whatever the hell it is... i'm debating for the first time whether to just take a break from ultimate. not just until my ankle is kind of healed but for a year or something. really focus on getting my legs healthy, getting my vert up, and getting fit. no decision one way or the other yet but the thought had not occurred to me before.

ya man, dno, you definitely seem to really be getting injured alot lately.. taking a break from ultimate might be necessary.
Title: Re: no bounce, need bounce
Post by: LBSS on June 30, 2010, 10:37:05 pm
warm up
shot hoops for a bit (barefoot, but for some reason I was in a groove and couldn't miss)
mobility

work
bench 3x5x190 (last rep was shaky on second and third sets, will stay at this weight next workout)
DB row 3x8x60/ea
core circuit x3 of
ab wheel roll out x10
leg lower x10
hamstring curl on swiss ball x10

cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on July 02, 2010, 04:42:11 pm
cont'd from vag's log

...Anyway, thinking about fencing practice, it's basically 90% technique work/drills and 10% bouts. There is no other conditioning, except some running. You get all the conditioning from some of the technique stuff (imagine iso-holding in a half squat while moving forwards and backwards while not moving your torso at all -- for 20 minutes), and they could care less if you do a pushup or lift a weight.*

Thinking about that now, I don't really know how it transfers to the way I train today. I definitely have no problem taking rest days; I get that they're important. And I love the weight room, probably a little too much. Honestly I should probably get back closer to the way I trained in middle school and high school: more technique, more frequently.

*At my MT session this morning, the lady started on my left leg and basically went top to bottom. And as soon as she moved from my left leg to my right  she commented that there's a lot more definition there and it's a log bigger than my left. After all these years, I'm still noticeably asymmetrical because of my fencing posture. The MT was awesome though, I made an appointment for next week. But shiiiiiiiiiiit it hurt. I think I'm gonna have a bruise on my left calf.
Title: Re: no bounce, need bounce
Post by: LBSS on July 02, 2010, 06:26:05 pm
Oh yeah, workout today: Getting fuuuuucked up by my manual therapist this morning. Might do some core work later and back to the gym tomorrow but my legs...no.

EDIT:

warm up
some mobility stuff

core circuit x3 of
crunches x40
leg lowers x10
side plank x30s/ea
hypers x10,15,10

cool down
balancing with eyes closed x2x60s/ea
stretch, especially calves
Title: Re: no bounce, need bounce
Post by: LBSS on July 03, 2010, 04:28:51 pm
Sick  >:( >:( >:( >:(. Good lord, next thing you know I'm gonna get hit by a car.
Title: Re: no bounce, need bounce
Post by: adarqui on July 03, 2010, 04:30:50 pm
Sick  >:( >:( >:( >:(. Good lord, next thing you know I'm gonna get hit by a car.

s/car/bus/g

(sed syntax, string replacement)

:D
Title: Re: no bounce, need bounce
Post by: LBSS on July 06, 2010, 10:08:27 pm
Weak effort over the weekend by yours truly. Plus I tried to run on my ankle (not on purpose, to catch the fireworks!) and that didn't work out so well. It's okay but was buggin' a bit yesterday.

Today:

warm up
walked to gym, it was hot as balls outside
foam rolling x30-35 minutes -- oooouuuuuuuuch
stretching
balancing
shoulder mobility

work
bench 3x5x190 -- felt great
DB row 3x8x65/ea

core circuit x3 of
ab wheel rollouts x10
leg lowers x10
side plank x30s/ea

cool down

stretch
Title: Re: no bounce, need bounce
Post by: LBSS on July 07, 2010, 11:55:11 am
Just cause I want to have access to it later, here's a tight thread on Charlie Francis' forum about training for soccer: http://www.charliefrancis.com/community/showthread.php?t=15334&page=7 (http://www.charliefrancis.com/community/showthread.php?t=15334&page=7). Link is to page 7 cause it was about then that I realized that I'm gonna want to go back to this.

If anyone happens to read it, I corresponded briefly with duxx a few months back. He passed along an updated version of the paper he wrote on his soccer training philosophy. He seemed happy to share them freely, so I can pass them if anyone wants.
Title: Re: no bounce, need bounce
Post by: adarqui on July 07, 2010, 03:50:20 pm
Just cause I want to have access to it later, here's a tight thread on Charlie Francis' forum about training for soccer: http://www.charliefrancis.com/community/showthread.php?t=15334&page=7 (http://www.charliefrancis.com/community/showthread.php?t=15334&page=7). Link is to page 7 cause it was about then that I realized that I'm gonna want to go back to this.

If anyone happens to read it, I corresponded briefly with duxx a few months back. He passed along an updated version of the paper he wrote on his soccer training philosophy. He seemed happy to share them freely, so I can pass them if anyone wants.

i'd love to check out his soccer paper, though i've never fully read that thread.. i've read bits and pieces.

andrew.darqui@gmail.com if you feel like passing it along! :D

peace
Title: Re: no bounce, need bounce
Post by: LBSS on July 07, 2010, 08:55:51 pm
today

warm up
foam roll x20-25 mins
joint circles

work
7DVJC

cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on July 08, 2010, 03:41:34 pm
More trigger point therapy tomorrow morning and also just made an appointment for conventional PT for next week on the recommendation of a teammate of mine who also has chronic ankle stuff. Apparently this dude is really good, so we'll see how that goes.

God damn it, I'll get healthy yet...
Title: Re: no bounce, need bounce
Post by: LBSS on July 09, 2010, 02:22:09 pm
The therapist said I was tighter today than last week.  :(  I've been good all week about foam rolling and such, too.

Title: Re: no bounce, need bounce
Post by: adarqui on July 09, 2010, 04:51:04 pm
The therapist said I was tighter today than last week.  :(  I've been good all week about foam rolling and such, too.



wtf? heh..
Title: Re: no bounce, need bounce
Post by: LBSS on July 09, 2010, 08:26:20 pm
I think it might just be that I was more, um, vocal today. Also she worked on my quads (VMO in particular), which is an especially bad area for me. Didn't hit those last week. Anyway...

warm up
shoulder/thoracic spine mobility

work
bench 3x5x195 (4th rep of each set sucked -- wobbly and lost focus and had to re-do on the final set)
DB row 3x8x70ea

cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on July 10, 2010, 07:13:55 pm
warm up
shot hoops, went well
foam roll x20-25 mins
LB mobility

work
DL line hops forward and back x40, x10s (35)
trap bar DL 3x8x225
BSS x10xbw
BSS iso hold x60s

cool down
stretch

Lower back was pretty tired after DLs so I hedged my bets and just did the iso holds instead of loading up a bar for reps. This was pretty damn weak all the way around. So begins the long, Sisyphean climb back up the hill...

Oh yeah, and for the line hops, the first set I just did 20 over-and-back. The second set I did 10 seconds for touches. Got 35.
Title: Re: no bounce, need bounce
Post by: adarqui on July 11, 2010, 10:48:33 pm
yo lbss, this is just the general idea so far, no sets/reps yet because of course we'll probably have to tweak it.. but the idea will be to really focus more on the movement sessions than lifting, but we're still getting our strength work in.. there will actually be much more drills included, in the movement sessions, not per session, but over the course of multiple sessions to throw in lots of variety, you know?

if we started to implement this rather soon, then all of the drills in the movement sessions could be done submax etc.. those sessions are not intended to be max effort anyway, UNLESS you are feeling great and of course are 100% healthy.. initially they are to be performed at say 70-80%, to just get the work in and adapt slowly.. so for 5-10-5, initially it's not done at 100%, we'd focus on 70-80% and make sure that you are using better mechanics during say, the line touches and change of direction.. this way we'll get the body ready for those kinds of cuts, using position and submax work.

we'd phase in volume etc and all that, so ya keep in mind this is just very general outline of how it would look.. ideally you'd be able to eventually get in 4 movement sessions per week and 2 lifting, beast mode :D at that point you'd be able to handle ultimate or any sport a hell of alot better than you currently can, so that's what we're shooting for.. 2-3 months of this massive GPP.


GOALS FOR THIS BLOCK:
- Get in shape/strong dynamically using a variety of movements, to help prevent future injury & improve work capacity.
- Primarily improve work capacity and ability to withstand a variety of dynamic movements. Secondary, improve strength.

TRAINING:
- MOVEMENT TRAINING can precede STRENGTH TRAINING, or they can be done on separate days.

EXAMPLE SAME DAY:
- Monday: movement-training=session-1=45min, strength-training=session-1=45min
- Tuesday: rest
- Wednesday: movement-training=session-2=45min, strength-training=session-2=45min
- Thursday: rest
- Friday: repeat with monday or another rest day etc..

EXAMPLE SEPARATE DAYS:
- Sunday: movement-training=session-1
- Monday: strength-training=session-1
- Tuesday: rest
- Wednesday: movement-training=session-2
- Thursday: rest
- Friday: strength-training=session-2
- Saturday: rest

I'd go with the first example, trying to fit in 3 movement-training days per week and 2 strength days, so, something like this:
- Sunday: movement-training=session-1=45min, strength-training=session-1=45min
- Monday: rest
- Tuesday: movement-training-session-2
- Wednesday: rest
- Thursday: Movement-training=session-1=45min, strength-training=session-2=45min
- Friday: rest
- Saturday: Movement-training=session-2
- ...



MOVEMENT TRAINING:

Session 1: sprint emphasis, lateral emphasis
- WARMUP
- SPRINT WARMUP:
- 20 YARD SPRINTS:
-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
- 60 YARD TEMPO: 70% SPRINT + WALK BACK


Session 2: jump emphasis (to be done in that basketball gym you train in)
- WARMUP
- SPRINT WARMUP
- JUMP WARMUP
- JUMPS: as many as wanted
-- C1: BACKPEDAL-SPRINT:
-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:
- SINGLE-LEG-RFI: (LAT), (LIN)




STRENGTH TRAINING:

Session 1: weighted upper body + full bodyweight circuit
- WARMUP (if not done directly after session 1)
- PREHAB: SHOULDERS + LOWER-BACK + VMO
- BENCH PRESS:
- DB ROW:
-- C1: bodyweight reverse lunge (or if toe is messed, BSS/elevated stepup thing, ill vid you)
-- C1: pullups or chinups
-- C1: single leg buck (hamstrings)
-- C1: pushups
-- C1: double leg hip extension
-- C1-rest= C1-sets=
- CORE:
- STRETCH:


Session 2: weighted lower body + full bodyweight circuit
- WARMUP (if not done directly after session 1)
- PREHAB: SHOULDERS + LOWER-BACK + VMO
- TRAP BAR DEADLIFT:
- BSS:
-- C1: pullups or chinups
-- C1: single leg buck (hamstrings)
-- C1: pushups
-- C1: double leg hip extension
-- C1-rest= C1-sets=
- CORE:
- STRETCH:


Don't freak out about those circuits, they will be tough but won't take so long.. pretty much a finisher to really just target alot of muscle groups.

Title: Re: no bounce, need bounce
Post by: LBSS on July 12, 2010, 09:45:27 am
Looks excellent. Couple of questions:

What's a single leg buck?
Would light cardio (e.g. brisk walking, C2, stationary bike at first, longer extensive tempo/light jogging as ankle improves) be okay on some, not all, rest days?
Also, what are all of these:
Quote
-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:

-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
?

Thanks again.
Title: Re: no bounce, need bounce
Post by: LBSS on July 12, 2010, 12:23:25 pm
Strong DOMS today in hamstrings and somewhat in low back (only when I extend past normal posture). Thank you, trap bar. Good sign, though.

Diet over the weekend sucked, especially yesterday. On a related but ultimately boring and whiny note, sometimes I hate having a roommate.
Title: Re: no bounce, need bounce
Post by: LBSS on July 12, 2010, 07:08:16 pm
Another question: What about specific core work?
Title: Re: no bounce, need bounce
Post by: adarqui on July 12, 2010, 07:18:57 pm
Looks excellent. Couple of questions:

What's a single leg buck?

i'll make you vids of all this stuff.. it's basically a hamstring isolation exercise.. picture a single leg glute bridge, except, ur mid-foot is on some 18" box (edge), so it's like an elevated glute bridge.. it's a very nice exercise.

Quote
Would light cardio (e.g. brisk walking, C2, stationary bike at first, longer extensive tempo/light jogging as ankle improves) be okay on some, not all, rest days?

yup, it definitely would.. i'd pick walking over most anything right now.. it would allow you to recover alot more on those rest days.. put some classical on your ipod and just walk 4mph for 1-2 hours lool :D so relaxing.

Quote
Also, what are all of these:
Quote
-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:

-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
?

Thanks again.

i'll drop you a vid on wednesday, can't film tomorrow.. if it's not raining i'll do a quick vid of basically everything in the complexes for those movement days, and the single leg buck/glute/hip extension stuff.

cool?

peace
Title: Re: no bounce, need bounce
Post by: LBSS on July 12, 2010, 10:19:38 pm
Today sucked, I'm pretty sure because:
Diet over the weekend sucked, especially yesterday.

Anyway, blah blah blah I barely want to write this down but:

warm up
foam roll x10 mins (ITB, VMO, peroneals)
mobility

work
bench 3x195 SHIT, 2x5x185
DB row 3x8x70

cool down
stretch

Better luck next time.
Title: Re: no bounce, need bounce
Post by: LBSS on July 14, 2010, 02:39:09 pm
Saw real PT this morning. He said 3-6 weeks before I can play again, depending on how recovery progresses. Prohibited from doing any jumps or hops, even linear DL RFIs. This sucks. But the guy really, really seems to know his shit and I'm sick of getting hurt so I'm gonna stick with it for a while. The last time I sprained it badly (two years back) the PT's I saw sucked so I stopped going. That probably wasn't such a great idea in the long run.

Good news is, anything that doesn't hurt or compromise stability too much (no BB step ups) is basically alright. So trap bar DL, iso holds of all sorts, etc. can be done.
Title: Re: no bounce, need bounce
Post by: adarqui on July 14, 2010, 03:15:08 pm
Saw real PT this morning. He said 3-6 weeks before I can play again, depending on how recovery progresses. Prohibited from doing any jumps or hops, even linear DL RFIs. This sucks. But the guy really, really seems to know his shit and I'm sick of getting hurt so I'm gonna stick with it for a while. The last time I sprained it badly (two years back) the PT's I saw sucked so I stopped going. That probably wasn't such a great idea in the long run.

Good news is, anything that doesn't hurt or compromise stability too much (no BB step ups) is basically alright. So trap bar DL, iso holds of all sorts, etc. can be done.

ok cool! once you get this issue sorted then some fun training will begin :)

can you do anything in a pool in the meantime? could do some sprints in there/high knee cardio/swimming?
Title: Re: no bounce, need bounce
Post by: LBSS on July 14, 2010, 09:10:37 pm
Word. Can't do pool stuff, cause no regular pool access. I'll see what the PT says next week about movement. Tonight:

warm up
foam roll x20 mins
incline walk x7 mins @ 7.0 degree slope and 4.0 mph
mobility

work
trap bar DL 3x8x238
BSS iso hold x60s/ea
bw circuit x3
--neutral chin up x10, 10, 6 FAIL
--push up x20
--adv glute thrust x10x3s hold
--leg lower x10 (I am getting beast at these, legs almost straight and almost to the ground and no back movement)

cool down
stretch
Title: Re: no bounce, need bounce
Post by: zgin on July 14, 2010, 09:18:43 pm
u wud save so much energy if u just put lyle mcd and aragon links into ur sig.
Title: Re: no bounce, need bounce
Post by: LBSS on July 14, 2010, 11:13:43 pm
u wud save so much energy if u just put lyle mcd and aragon links into ur sig.

Brilliant.
Title: Re: no bounce, need bounce
Post by: LBSS on July 16, 2010, 10:50:04 am
Last night: aimless shit.

foam roll x20mins
mobility
ankle rehab:
--calf raise on box 2x15x5s hold at the top
--calf stretch 2x15s/ea
--soleus stretch 2x15s/ea
--plantar flexors stretch x15s/ea

row x5mins @easy pace
incline walking x10mins @ easy pace (how can walking not be easy?) 9.0 incline, 4.2 mph
christ indoor cardio is boring

shoot hoops x15-20mins, was on fire for a while and even made a half court shot, first try.  ;D No glass, nothing but net (well, and back rim).

stretch

I'm gonna bring a book next time for the incline walking to see if I can push it a little bit longer. It's boring as crap but my HR did get up to 131 or so, which is just at the bottom of needing to breathe above normal for me. Plus my ankle felt okay on the rows, so that's good news. Mostly I was just looking at different ways to get my HR up a bit without running. Meant to do core but got lazy
Title: Re: no bounce, need bounce
Post by: LBSS on July 16, 2010, 09:59:52 pm
Tonight. Major DOMS in lats.

warm up
shoot hoops
mobility
stretching

work
calf raises on box 2x15x5s hold at top
bench 5x135, 5x155, 9x175 -- could have done at least one or two more reps but no spotter
BB BOR 3x8x135
bw circuit x3
--swiss ball ham curl x15, 20, 20
--ab wheel rollouts x10, 10, 10
--leg lowers x10, 10, 10
--BSS iso hold x60s/ea -- OW

cool down

shoot hoops
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on July 16, 2010, 10:04:28 pm
Tonight. Major DOMS in lats.

warm up
shoot hoops
mobility
stretching

work
calf raises on box 2x15x5s hold at top
bench 5x135, 5x155, 9x175 -- could have done at least one or two more reps but no spotter
BB BOR 3x8x135
bw circuit x3
--swiss ball ham curl x15, 20, 20
--ab wheel rollouts x10, 10, 10
--leg lowers x10, 10, 10
--BSS iso hold x60s/ea -- OW

cool down

shoot hoops
stretch

nice workout, how'd that bw circuit go?

peace
Title: Re: no bounce, need bounce
Post by: LBSS on July 17, 2010, 01:53:32 am
Thanks dude, it felt nice. Can turn everything up a notch on those except the BSS isos. Holy shit man, I was breathing so hard by the end of that shit. My legs were on fiiiiiiiire.
Title: Re: no bounce, need bounce
Post by: LBSS on July 18, 2010, 02:14:18 pm
Yesterday: Walked around a whole bunch.

Today: ankle rehab circuit* plus a bunch more walking around and PIGGING THE FUCK OUT on delicious food.  ;D

*For the record, the ankle rehab circuit goes like this (x2):
--calf raises x15x5s hold at top
--soleus stretch x15s/ea
--calf stretch x15s/ea

then toe/plantar flexor stretch x60s/ea
Title: Re: no bounce, need bounce
Post by: LBSS on July 19, 2010, 09:39:41 am
Ahem, ahem. Ladies and gentlemen (well, gentlemen), I would like to take this occasion to bring y'all's attention to the fact that I am now a Hero Member.

A thank ya, a thankyaverymuzh.
Title: Re: no bounce, need bounce
Post by: adarqui on July 19, 2010, 05:11:27 pm
Ahem, ahem. Ladies and gentlemen (well, gentlemen), I would like to take this occasion to bring y'all's attention to the fact that I am now a Hero Member.

A thank ya, a thankyaverymuzh.

how do i downgrade your status? been trying to find out for hours but i can't fig it out! dammit.

you have been a hero in our hearts since day one, fyi.
Title: Re: no bounce, need bounce
Post by: LBSS on July 19, 2010, 09:43:03 pm
warm up
shoot hoops -- had the stroke, everything was falling
foam roll x15-20mins
mobility

ankle rehab circuit

work
trap bar DL 3x8x250
BSS 2x10x50 -- too easy
circuit x3
--chin ups x10, pull ups x5, chin ups x5 -- pussy
--pull throughs x10x70, 100, 100
--push ups x20
--sit ups x50
side plank x30s/ea

cool down
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on July 19, 2010, 10:19:27 pm
warm up
shoot hoops -- had the stroke, everything was falling
foam roll x15-20mins
mobility

ankle rehab circuit

work
trap bar DL 3x8x250
BSS 2x10x50 -- too easy
circuit x3
--chin ups x10, pull ups x5, chin ups x5 -- pussy
--pull throughs x10x70, 100, 100
--push ups x20
--sit ups x50
side plank x30s/ea

cool down
stretch

damn gotta get those chinups up!
Title: Re: no bounce, need bounce
Post by: LBSS on July 19, 2010, 10:26:53 pm
I had no energy and high-rep chins were the most taxing part of the workout in terms of mental focus. Gotta just make sure I get something else to eat in the afternoon so I'm not dying after the main part of the workout.
Title: Re: no bounce, need bounce
Post by: zgin on July 19, 2010, 10:33:26 pm
come on lyle. i mean alan, er i mean lbss  ;)
Title: Re: no bounce, need bounce
Post by: LBSS on July 21, 2010, 03:52:06 pm
LOL, thanks zgin.

Meant to post this yesterday so I can reference it later.

Report on first full session of PT: Got there, they threw a heat pack around my ankle and let it sit for about ten minutes. Then the PT did some massage and manipulation of the foot and knee. Then she took me through some assisted stretches for each leg. She's a student (main guy was working with other patients but had an eye on, like last time) so I'm not sure she was doing the stretches exactly right. Then she had me do band-resisted exercises for dorsiflexion, plantar flexion, inversion and eversion. Then sitting up and picking up little stones with my toes and putting them in a bucket. Then moving a rolled towel across the floor by grabbing with my toes and moving them in without shifting my heel -- not sure I was doing this right and, again, not sure she knew enough to correct me. But that's okay.

Then bosu squats while shaking a Body Blade, set of 20. Then throwing a heavy ball against the angled trampoline while standing on each foot, 20 normal then 20 taking the ball back over my shoulder before throwing it. Then band around the upper part of the knees, spreading knees out while keeping feet together. Sets of 20 with a 5 second hold, first on my back and then on each side. These sucked, particularly lying on my left side, i.e. using my right glute. Then sideways band walks, 2 sets of down-and-back. Then prone hamstring curls, which I've been doing on my own.

Then 15 minutes of electrostim with my foot wrapped in an ice pack.

Then done.
Title: Re: no bounce, need bounce
Post by: LBSS on July 21, 2010, 09:30:55 pm
warm up
shoot hoops -- sucked ass, like whoa nitro
foam roll x15-20mins
ankle rehab circuit
mobility

work
bench 3x165, 3x175, 10x185 -- woot
BOR 3x8x145
circuit x3
--hip-up, foot on ground x15/ea
--ab wheel rollouts x10
--pull ups x5
--leg lowers x10
side plank x45s/ea

cool down

stretch
Title: Re: no bounce, need bounce
Post by: adarqui on July 22, 2010, 12:12:10 am
warm up
shoot hoops -- sucked ass, like whoa nitro
foam roll x15-20mins
ankle rehab circuit
mobility

work
bench 3x165, 3x175, 10x185 -- woot
BOR 3x8x145
circuit x3
--hip-up, foot on ground x15/ea
--ab wheel rollouts x10
--pull ups x5
--leg lowers x10
side plank x45s/ea

cool down

stretch

nice on bench, what's whoa nitro?
Title: Re: no bounce, need bounce
Post by: LBSS on July 22, 2010, 07:33:45 am
nice on bench, what's whoa nitro?


Thanks! I was pleased. Not sure but I think that's some kind of PR. "Like whoa nitro" is something my little something my brothers and I used to say to make something extreme. So, "That chick is hot like whoa nitro," or, "Holy shit, I sucked at basketball today like whoa nitro." Goofy, don't have any idea where it came from, but we used to say it all the time and we still do when we're around each other.

EDIT According to the Tim In Vermont ORM calculator (http://www.timinvermont.com/fitness/orm.htm), that gives me a max of 247, or almost 1.5xBW! Those things are pretty inaccurate but still that's nice. Closing in on the standard there. Can't wait for the first 5/3/1 workout (Saturday, I think) to see how many times I can rep out 195.
Title: Re: no bounce, need bounce
Post by: adarqui on July 22, 2010, 03:29:18 pm
nice on bench, what's whoa nitro?


Thanks! I was pleased. Not sure but I think that's some kind of PR. "Like whoa nitro" is something my little something my brothers and I used to say to make something extreme. So, "That chick is hot like whoa nitro," or, "Holy shit, I sucked at basketball today like whoa nitro." Goofy, don't have any idea where it came from, but we used to say it all the time and we still do when we're around each other.

ah.. i remember "like whoa" used to be pretty badass after that rap song, appending "nitro" to it adds a level of geekness. good work.

Quote
EDIT According to the Tim In Vermont ORM calculator (http://www.timinvermont.com/fitness/orm.htm), that gives me a max of 247, or almost 1.5xBW! Those things are pretty inaccurate but still that's nice. Closing in on the standard there. Can't wait for the first 5/3/1 workout (Saturday, I think) to see how many times I can rep out 195.

nice man.. ya 1.5xBW bench is strong stuff, good job keep it up.
Title: Re: no bounce, need bounce
Post by: LBSS on July 24, 2010, 12:18:20 pm
Thursday: Rehab + lazy
Yesterday: Lazy
Today: full body workout + punishing myself for being lazy
Title: Re: no bounce, need bounce
Post by: Joe on July 24, 2010, 12:21:02 pm
LBSS's girl's log will be entitled "no jiggle, need jiggle"
Title: Re: no bounce, need bounce
Post by: cowed77 on July 24, 2010, 02:28:29 pm
1.5 bench is solid! u go dude!
Title: Re: no bounce, need bounce
Post by: LBSS on July 24, 2010, 06:17:12 pm
Haha joe you're funny. My girlfriend jiggles just the right amount, though  ;D  And thanks cowed! Some bench frustration today but I think I'll have the 1.5xbw soon.

warm up
shoot hoops -- mixed bag
mobility
ankle rehab

work
trap bar DL 3x8x255 -- all reps felt fine but low back is feeling it a bit now. Got a vid, will post later.
bench 5x175, 3x185, 3x195 -- had more in me but the fucking spotter just grabbed the bar after three and re-racked it! WTF!
DB row 3x8x75 -- low back was feeling it so no BOR
circuit x4
--lunge x50 -- felt okay in stiff sneakers but I'll never be able to do these loaded cause I'm not stable enough when my left foot is back
--ab wheel rollout x10
--leg lower x10
side plank x45s/ea

cool down
stretch

EDIT Just looked at trap bar DL vid and I did 9 reps in the first set because I apparently have the counting skills of a 2-year-old.
Title: Re: no bounce, need bounce
Post by: adarqui on July 24, 2010, 06:34:20 pm
bench 5x175, 3x185, 3x195 -- had more in me but the fucking spotter just grabbed the bar after three and re-racked it! WTF!

i did that once to someone, I felt so bad..

when you have a less than optimal bench session, why don't you finish with some bench assistance? such as paused db bench/paused bb bench sets, etc?

peace man
Title: Re: no bounce, need bounce
Post by: LBSS on July 26, 2010, 10:11:45 am
You're right, I should have. I even thought about it at the time but I was kind of thrown off by it and confused, so I ended up moving on. Oh well.

Glutes and low back were sore all day yesterday from the lunges and DL. No pain, though, which is good. Just soreness.
Title: Re: no bounce, need bounce
Post by: steven-miller on July 26, 2010, 11:48:01 am
bench 5x175, 3x185, 3x195 -- had more in me but the fucking spotter just grabbed the bar after three and re-racked it! WTF!


Oh man, I feel ya, that sucks big time. Good job on the 185 lbs x 10, that's pretty strong for your weight!
Title: Re: no bounce, need bounce
Post by: LBSS on July 26, 2010, 11:53:47 am
Thanks stevenhyphenmiller!
Title: Re: no bounce, need bounce
Post by: LBSS on July 26, 2010, 10:08:34 pm
warm up
row x5mins @easy pace (~1100m)
mobility
ankle rehab

work
bench 5x165, 5x175, 9x185 -- no spotter for last set so stopped a bit early
BOR 3x165, 2x8x155, 8x135 -- form on these sucks so I dropped weight
core circuit x3
--ab wheel roll outs x12
--Pallof press x10x70/ea

cool down
stretch

Three things about today: didn't get enough sleep last night, got a sweet new TV (split with roommate), blueberries were cheaper than I have ever seen them at the grocery store.
Title: Re: no bounce, need bounce
Post by: LBSS on July 27, 2010, 12:26:24 am
Trap bar DL from Saturday.

http://www.youtube.com/watch?v=c74jIajUW8s
Title: Re: no bounce, need bounce
Post by: zgin on July 27, 2010, 12:51:35 am
nice tbdead  make sure to breath...
Title: Re: no bounce, need bounce
Post by: adarqui on July 27, 2010, 01:55:57 am
warm up
row x5mins @easy pace (~1100m)
mobility
ankle rehab

work
bench 5x165, 5x175, 9x185 -- no spotter for last set so stopped a bit early
BOR 3x165, 2x8x155, 8x135 -- form on these sucks so I dropped weight
core circuit x3
--ab wheel roll outs x12
--Pallof press x10x70/ea

cool down
stretch

Three things about today: didn't get enough sleep last night, got a sweet new TV (split with roommate), blueberries were cheaper than I have ever seen them at the grocery store.

there's alot of win in this post, especially the cheap blueberries part.



trap bar dead's looked great.
Title: Re: no bounce, need bounce
Post by: LBSS on July 28, 2010, 12:09:00 am
More win in this post. No ankle rehab cause I had PT this morning. Some new exercises, more intense than before. Actually challenging.

warm up
row @easy pace x5mins (~1150m)
mobility

work
trap bar DL 3x8x265
step up 2x10x135 -- will add weight next time, just getting used to the movement
circuit x3
--pull ups x6
--leg lowers x12
--push ups x20
--physio ball hamstring curls x20

cool down
stretch

Also, tonight I saw "The Secret in Their Eyes." It won the best foreign film Oscar this year. Argentine movie (my roommate is Argentine and found out it was playing near here so...). It was absolutely fucking awesome and you should all see it.
Title: Re: no bounce, need bounce
Post by: vag on July 28, 2010, 04:54:19 am
Your lifts are becoming beasty...
Great stuff, keep it up!
Title: Re: no bounce, need bounce
Post by: LBSS on July 28, 2010, 09:55:40 am
Thanks vag! Still can't jump, though. Gonna ask the PT about it tomorrow. Soon enough we'll see whether my lifting improvements will mean that I can grab rim net  :D
Title: Re: no bounce, need bounce
Post by: LBSS on July 28, 2010, 09:57:29 am
Also, update: Low back was definitely getting involved on the last 5 or 6 reps of the third set. But I held it together and form was actually better on the last 2 or 3 reps. And no soreness today at all. Fuck yeah.
Title: Re: no bounce, need bounce
Post by: vag on July 28, 2010, 10:09:57 am
Thanks vag! Still can't jump, though. Gonna ask the PT about it tomorrow. Soon enough we'll see whether my lifting improvements will mean that I can grab rim net  :D

I had a bad ankle sprain on December 2008. I could walk normally even the next day but whenever i tried to push ( jump or sprint ) it would hurt like hell , maybe re-injuring!
I had to be really patient , in the beginning i wasnt , i would want to try to jump to see where i am and that would throw recovery back. After 1 month like that i decided to stop , i never jumped again , i was lifting normally , doing some self PT at home etc.
Finally , i went on a jumping session at end of April 2009 ( 4 months after the sprain ) and BAM , i was better than before.
It wasnt at 100% yet , but every week it was improving. So what im trying to say sharing my experience is be patient , dont push it until its ready , keep PT and lifts and when the ankle heals the vert gains will be there! :D
Title: Re: no bounce, need bounce
Post by: LBSS on July 29, 2010, 06:20:19 pm
Thanks again for the words of encouragement, vag! PT said today that we're gonna start jumping next week and running the week after that, hallelujah!
Title: Re: no bounce, need bounce
Post by: LBSS on July 29, 2010, 10:55:03 pm
warm up
foam roll x25 mins
row x5 mins, ~1150m
mobility

work
bench 3x165, 3x185, 10x195
BOR 3x10x135
circuit
--squat
--a bunch of other crap that I forget but I took it from a Dan Pfaff circuit. Took about 15 minutes.

cool down
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on July 30, 2010, 05:41:29 am
warm up
foam roll x25 mins
row x5 mins, ~1150m
mobility

work
bench 3x165, 3x185, 10x195
BOR 3x10x135
circuit
--squat
--a bunch of other crap that I forget but I took it from a Dan Pfaff circuit. Took about 15 minutes.

cool down
stretch

that bench is beast homie!
Title: Re: no bounce, need bounce
Post by: LBSS on July 30, 2010, 10:10:05 am
Thanks dude.  ;D

Using the same calculator I get an estimated 1RM of 260, or a bit over 1.5xbw. Gonna have a couple of days for real testing soon. Probably should pick a day to work toward so I'm gonna go with August 16 and 18. That's 18 and 20 days from today. First day for jumping and main lifts, second day for endurance/work capacity tests. Assuming I get the go-ahead from the PT for full-on jumping. I want to know maxes for:

--DLRVJ (and maybe SLRVJ on each leg if I'm feeling like I need a humility check haha)
--SVJ
--20m and 40m dash
--trap bar DL
--bench
--max pull ups
--max push ups in 60s
--max inv rows in 60s
--beep test score (got 11/3 the last time I took this, which is "very good" according to topendsports.com but "very not good enough" according to lbss.com)

Work going forward will obviously still be focused on vert but I'd like to know all those things.
Title: Re: no bounce, need bounce
Post by: Joe on July 30, 2010, 10:30:13 am
Can you sprint right now, or is all high impact foot stuff off the table?
Title: Re: no bounce, need bounce
Post by: LBSS on July 30, 2010, 11:33:36 am
Can you sprint right now, or is all high impact foot stuff off the table?

All off the table until at least next week. My ankle feels strong enough to sprint but I'm trying to actually do what the PT says this time around, instead of trusting my own obviously untrustworthy self-perception. That means nothing high-impact until at least next week and maybe the week after.
Title: Re: no bounce, need bounce
Post by: Joe on July 30, 2010, 01:02:09 pm
Can you sprint right now, or is all high impact foot stuff off the table?

All off the table until at least next week. My ankle feels strong enough to sprint but I'm trying to actually do what the PT says this time around, instead of trusting my own obviously untrustworthy self-perception. That means nothing high-impact until at least next week and maybe the week after.

Oh, well I hope you recover quickly.
Title: Re: no bounce, need bounce
Post by: adarqui on July 30, 2010, 03:09:59 pm
Thanks dude.  ;D

Using the same calculator I get an estimated 1RM of 260, or a bit over 1.5xbw. Gonna have a couple of days for real testing soon. Probably should pick a day to work toward so I'm gonna go with August 16 and 18. That's 18 and 20 days from today. First day for jumping and main lifts, second day for endurance/work capacity tests. Assuming I get the go-ahead from the PT for full-on jumping. I want to know maxes for:

--DLRVJ (and maybe SLRVJ on each leg if I'm feeling like I need a humility check haha)
--SVJ
--20m and 40m dash
--trap bar DL
--bench
--max pull ups
--max push ups in 60s
--max inv rows in 60s
--beep test score (got 11/3 the last time I took this, which is "very good" according to topendsports.com but "very not good enough" according to lbss.com)

Work going forward will obviously still be focused on vert but I'd like to know all those things.

nice.. alot of those are intertwined so, results in one will have some effect in the other.. it's a good performance profile for this next phase you'll be in.

peace!
Title: Re: no bounce, need bounce
Post by: LBSS on August 03, 2010, 01:21:28 pm
Was out of town all weekend, so no exercise other than lots of walking around. But it was fun as crap. Rehab this morning, gonna work out tonight. Still no jumping :(
Title: Re: no bounce, need bounce
Post by: LBSS on August 03, 2010, 11:29:51 pm
Low back was tweaking so bagged DL's after second warm-up set and added lunges to the circuit. Next time.

warm up
row x5mins
mobility

work
step up 3x10x165/ea
circuit x4
--lunge x50
--pull up x6
--leg lower x12
--push up x22

cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on August 04, 2010, 09:50:24 pm
warm up
row x3mins
mobility

work
bench 5x165, 5x175, 8x185
row 3x8x135,135,140
Pallof press 2x10x80

cool down

stretch

Short and sweet even though 8x185 is meh.
Title: Re: no bounce, need bounce
Post by: LBSS on August 06, 2010, 12:00:13 am
warm up
shoot hoops
foam roll
row x5mins (~1215m)

work
ankle rehab
trap bar DL 3x8x275 -- last few reps were singles on the last set, gonna keep the weight here next workout

cool down
stretch
Title: Re: no bounce, need bounce
Post by: zgin on August 06, 2010, 07:26:41 am
this log is so boring and depressing to read.
Title: Re: no bounce, need bounce
Post by: LBSS on August 06, 2010, 07:54:17 am
this log is so boring and depressing to read.

Then why are you reading it?
Title: Re: no bounce, need bounce
Post by: adarqui on August 06, 2010, 07:08:13 pm
this log is so boring and depressing to read.

Then why are you reading it?

x2
Title: Re: no bounce, need bounce
Post by: LBSS on August 07, 2010, 06:20:45 pm
Went to practice today. Threw around some, ran a couple drills. Didn't cleat up. At the end did a little light sprinting + pushups and situps workout with a few of my teammates. Ankle felt okay.
Title: Re: no bounce, need bounce
Post by: adarqui on August 07, 2010, 08:51:22 pm
Went to practice today. Threw around some, ran a couple drills. Didn't cleat up. At the end did a little light sprinting + pushups and situps workout with a few of my teammates. Ankle felt okay.

nice!
Title: Re: no bounce, need bounce
Post by: Joe on August 07, 2010, 08:53:29 pm
Went to practice today. Threw around some, ran a couple drills. Didn't cleat up. At the end did a little light sprinting + pushups and situps workout with a few of my teammates. Ankle felt okay.

nice!

x2
Title: Re: no bounce, need bounce
Post by: LBSS on August 09, 2010, 09:25:52 pm
warm up
shoot hoops -- on fucking fire (for me), at least 80% going in from mid-range out to three point range
foam roll x40 mins (not a typo, this was intense)
mobility + jump rope

ankle rehab

work
trap bar DL 3x8x280 -- breezy (touch and go on second and third sets, but still)
BSS 5x120/ea, 2x5x100/ea (DBs)
Pallof press 3x10x70

cool down
stretch

Dicked around with the jump rope towards the end, felt great, no tweaking in the ankle and even got a good double-under roll going.
Title: Re: no bounce, need bounce
Post by: adarqui on August 10, 2010, 03:19:20 am
warm up
shoot hoops -- on fucking fire (for me), at least 80% going in from mid-range out to three point range
foam roll x40 mins (not a typo, this was intense)
mobility + jump rope

ankle rehab

work
trap bar DL 3x8x280 -- breezy (touch and go on second and third sets, but still)
BSS 5x120/ea, 2x5x100/ea (DBs)
Pallof press 3x10x70

cool down
stretch

Dicked around with the jump rope towards the end, felt great, no tweaking in the ankle and even got a good double-under roll going.

nice session man, what's up with that foam rolling ??? lol.. did you feel good after? that's a pretty ELITE warmup :)

nice about the ankle too mang
Title: Re: no bounce, need bounce
Post by: LBSS on August 10, 2010, 09:37:03 am
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.
Title: Re: no bounce, need bounce
Post by: Joe on August 10, 2010, 10:23:10 am
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.

Get a deep tissue massage?
Title: Re: no bounce, need bounce
Post by: LBSS on August 10, 2010, 02:12:21 pm
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.

Get a deep tissue massage?

Been there, done that. See my log a few pages back, all that trigger point therapy stuff is basically targeted deep tissue. It hurts like a motherfucker but once I'm done with conventional PT I'll probably start doing the manual therapy again like once a month or so.
Title: Re: no bounce, need bounce
Post by: Joe on August 10, 2010, 02:18:58 pm
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.

Get a deep tissue massage?

Been there, done that. See my log a few pages back, all that trigger point therapy stuff is basically targeted deep tissue. It hurts like a motherfucker but once I'm done with conventional PT I'll probably start doing the manual therapy again like once a month or so.

Right-O.
Title: Re: no bounce, need bounce
Post by: LBSS on August 10, 2010, 02:51:56 pm
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.

Get a deep tissue massage?

Been there, done that. See my log a few pages back, all that trigger point therapy stuff is basically targeted deep tissue. It hurts like a motherfucker but once I'm done with conventional PT I'll probably start doing the manual therapy again like once a month or so.

Right-O.

BTW, I couldn't recommend deep tissue/TPT more highly. It feels great. Afterward.
Title: Re: no bounce, need bounce
Post by: Joe on August 10, 2010, 04:03:53 pm
With respect to the foam rolling, my legs (IT bands, parts of quads, calves, peroneals, parts of hamstrings, soleus, etc.) are a mess. I basically just reeeeally took my time yesterday, doing long pauses on painful spots, of which I have lots. They feel fine most of the time but as soon as I start applying pressure the fun begins.

Get a deep tissue massage?

Been there, done that. See my log a few pages back, all that trigger point therapy stuff is basically targeted deep tissue. It hurts like a motherfucker but once I'm done with conventional PT I'll probably start doing the manual therapy again like once a month or so.

Right-O.

BTW, I couldn't recommend deep tissue/TPT more highly. It feels great. Afterward.

Yeah, I plan to get a/some deep tissue massage(s) done when I get back to London. The guy I am going to has brought grown men to tears.
Title: Re: no bounce, need bounce
Post by: LBSS on August 10, 2010, 04:08:41 pm
Ending that quote tree right there. I recommended my place to this weird guy at my gym who has unbelievably impinged shoulders (like when he tries to put his arms over his head, he can't go past his eyes). Apparently the last time he was there the lady turned the music up because she "didn't want everyone else to hear the screaming."
Title: Re: no bounce, need bounce
Post by: Joe on August 10, 2010, 04:17:46 pm
Ending that quote tree right there. I recommended my place to this weird guy at my gym who has unbelievably impinged shoulders (like when he tries to put his arms over his head, he can't go past his eyes). Apparently the last time he was there the lady turned the music up because she "didn't want everyone else to hear the screaming."

Awesome. I am looking forward to it. I will put on my Patrick Bateman face that day.
Title: Re: no bounce, need bounce
Post by: Joe on August 10, 2010, 04:21:20 pm
(http://www.twikeodream.com/images/7752389funny-pictures-the-cat-massage-1OV.jpg)

I thought this was pertinent.
Title: Re: no bounce, need bounce
Post by: adarqui on August 10, 2010, 07:03:54 pm
(http://www.twikeodream.com/images/7752389funny-pictures-the-cat-massage-1OV.jpg)

I thought this was pertinent.

hhahahahaha!

i have a massage schedule with the "Happy Ending Swedish Massage Clinic" next week.. wish me luck.
Title: Re: no bounce, need bounce
Post by: LBSS on August 10, 2010, 09:21:30 pm
i have a massage schedule with the "Happy Ending Swedish Massage Clinic" next week.. wish me luck.

As long as this is the reason it's "Swedish," that's cool (really NSFW): http://www.nothingtoxic.com/media/1253751277/Swedish_Hottie_Has_The_Perfect_Body (http://www.nothingtoxic.com/media/1253751277/Swedish_Hottie_Has_The_Perfect_Body).
Title: Re: no bounce, need bounce
Post by: LBSS on August 10, 2010, 09:23:23 pm
warm up
foam roll x25 mins
jump rope a little bit
mobility

work
bench 3x175, 3x185, 9x195
BOR 8x135, 2x8x155
row x1000m, 4:12
incline walk 4.2mph @11 degree incline x10 mins

cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on August 12, 2010, 05:08:26 pm
Okay, here's the plan for the next week.

Today: ankle rehab, trap bar DL, BSS, jump rope, metcon/core
Friday: rest
Saturday: ankle rehab, bench, BOR, jump rope, metcon/core; practice
Sunday: rest
Monday: test SVJ, DLRVJ, 20yd and 40yd dash, trap bar DL, bench
Tuesday: rest
Wednesday: beep test, max pullups, max inv rows in 60s, max pushups in 60s

Between now and then, I need to get my hands on a beep test (someone at my gym has it) and figure out how I'm going to time the dashes. If I can't do the beep test, I'm going to do a 2000m rowing test. Fast as possible. Either way, it will suck.
Title: Re: no bounce, need bounce
Post by: Joe on August 12, 2010, 06:00:26 pm
Damn right the beep test and 2k row suck.

Perhaps you should do the pullups, rows and pushups before the endurance test?

Title: Re: no bounce, need bounce
Post by: adarqui on August 12, 2010, 06:19:06 pm
Okay, here's the plan for the next week.

Today: ankle rehab, trap bar DL, BSS, jump rope, metcon/core
Friday: rest
Saturday: ankle rehab, bench, BOR, jump rope, metcon/core; practice
Sunday: rest
Monday: test SVJ, DLRVJ, 20yd and 40yd dash, trap bar DL, bench
Tuesday: rest
Wednesday: beep test, max pullups, max inv rows in 60s, max pushups in 60s

Between now and then, I need to get my hands on a beep test (someone at my gym has it) and figure out how I'm going to time the dashes. If I can't do the beep test, I'm going to do a 2000m rowing test. Fast as possible. Either way, it will suck.

niceeee! sounds fun.
Title: Re: no bounce, need bounce
Post by: LBSS on August 12, 2010, 06:29:28 pm

Perhaps you should do the pullups, rows and pushups before the endurance test?



Yeah I meant for it to come last. Good point.
Title: Re: no bounce, need bounce
Post by: Joe on August 12, 2010, 06:32:42 pm

Perhaps you should do the pullups, rows and pushups before the endurance test?



Yeah I meant for it to come last. Good point.

Ah, cool.
Title: Re: no bounce, need bounce
Post by: LBSS on August 12, 2010, 11:23:08 pm
warm up
perfunctory foam roll
played catch (baseball)
jump rope
mobility

ankle rehab

work
trap bar DL 3x8x290
BSS 3x12x80 -- like the high reps
row x500m to cool legs down
core x2
--front plank x60s
--side plan x30s/ea

cool down
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on August 13, 2010, 02:16:01 am
warm up
perfunctory foam roll
played catch (baseball)
jump rope
mobility

ankle rehab

work
trap bar DL 3x8x290
BSS 3x12x80 -- like the high reps
row x500m to cool legs down
core x2
--front plank x60s
--side plan x30s/ea

cool down
stretch

damn, 12 rep bss is no joke.
Title: Re: no bounce, need bounce
Post by: nba8340 on August 13, 2010, 02:43:09 am
ye areal good stuff man
Title: Re: no bounce, need bounce
Post by: LBSS on August 13, 2010, 11:54:51 am
Thanks fellas.

In other news, I used a "Tiger Tail" last night for the first time. Gonna have to get me one of those at some point. For the time being foam roller + lacrosse ball works great but the roller is, um, kind of hard to carry around. I continue to love my gym. Cool people all around.

http://www.amazon.com/Tiger-Tail-Rolling-Muscle-Massager/dp/B000FE82QU/ref=sr_1_1?ie=UTF8&s=hpc&qid=1281714837&sr=8-1-catcorr (http://www.amazon.com/Tiger-Tail-Rolling-Muscle-Massager/dp/B000FE82QU/ref=sr_1_1?ie=UTF8&s=hpc&qid=1281714837&sr=8-1-catcorr)
Title: Re: no bounce, need bounce
Post by: Joe on August 13, 2010, 12:09:40 pm
How does the tiger tail compare to the foam roller in terms of efficacy?
Title: Re: no bounce, need bounce
Post by: LBSS on August 13, 2010, 01:57:41 pm
How does the tiger tail compare to the foam roller in terms of efficacy?

From my ten minutes or so messing with the thing, it has pluses and minuses.

Pluses: you can really control where you're applying pressure and how much pressure you're applying; it's portable
Minuses: it's awkward to reach and apply enough pressure to some places (hamstrings, for example) because of the angle you have to work with

The upshot is that it seems like a really useful tool with some limitations.
Title: Re: no bounce, need bounce
Post by: Joe on August 13, 2010, 02:22:20 pm
Thanks. Looks promising for travel.

For home use, do you prefer the foam roller or the tiger tail, or is each tool superior to the other for certain areas?
Title: Re: no bounce, need bounce
Post by: LBSS on August 13, 2010, 02:48:59 pm
Thanks. Looks promising for travel.

For home use, do you prefer the foam roller or the tiger tail, or is each tool superior to the other for certain areas?

Foam roller superior for hamstrings, ITB, glutes and back. Tiger tail superior for quads and lower legs. Sitting or lying with the foam roller close to COG is easy, sitting or lying with it farther away is harder. Quads are probably a wash, actually, now that I think about it. But for lower legs, Tiger Tail ftw.
Title: Re: no bounce, need bounce
Post by: Joe on August 13, 2010, 03:07:16 pm
Thanks. I may just look into one.
Title: Re: no bounce, need bounce
Post by: LBSS on August 14, 2010, 06:53:17 pm
Today:

Practice x2 hours. Ran all drills, was throwing pretty well, ankle felt solid. Didn't scrimmage at the end until the very end when people were leaving and I just went in in sneakers and jogged. Warm body. Upshot: I'm slow as crap and out of shape but I can do this.  :)

Then

warm up
shoot hoops x10 mins
mobility

work
bench 5x185, 3x195, 5x205 -- should have gotten more but after practice... I'm not too pissed
DB row 3x10x60/ea

cool down
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on August 15, 2010, 05:55:12 pm
Foam roll upper legs x25 minutes.
Title: Re: no bounce, need bounce
Post by: LBSS on August 16, 2010, 01:54:31 pm
Soreness in quads (I think from foam rolling), hamstrings and shins/ankles/feet (I think from practice).
Title: Re: no bounce, need bounce
Post by: LBSS on August 16, 2010, 09:58:41 pm
Testing today after work:

The good:

trap bar DL 370

The bad:

everything else. Among other things:

bench 235 -- fuck that noise that is pathetic
fucked my hip up doing sprints and it wasn't even over a measured distance, just one I can go back to later (marked on sidewalk)
couldn't jump cause no mat and forgot camera

In other words, other than the DL, which was okay, EPIC MOTHERFUCKING FAIL.

How's that for depressing, zgin? I fucking suck.
Title: Re: no bounce, need bounce
Post by: adarqui on August 17, 2010, 02:12:44 am
Testing today after work:

The good:

trap bar DL 370

The bad:

everything else. Among other things:

bench 235 -- fuck that noise that is pathetic
fucked my hip up doing sprints and it wasn't even over a measured distance, just one I can go back to later (marked on sidewalk)
couldn't jump cause no mat and forgot camera

In other words, other than the DL, which was okay, EPIC MOTHERFUCKING FAIL.

How's that for depressing, zgin? I fucking suck.

damn :/

sucks man.. everythang gon` be alright tho.

is your hip actually hurt or was it just some temporary tweak ? :/

look on the bright side, trap bar is nice tho mang :)
Title: Re: no bounce, need bounce
Post by: LBSS on August 17, 2010, 09:13:40 am
Thanks adarq. On reflecting this morning, I think I was probably a bit too hard on myself. Work was stressful yesterday and I was there late and I should have been more patient with stuff. All I really had yesterday were trap bar and bench. So I should have stuck with that and saved the other stuff for Wednesday. Hip is just tweaked: still feeling it this morning but it was loosening up and feeling better with each step on the walk to work. So that's good.

And hey, 370 is pretty nice considering I was a full-on gimp two months ago.  :)
Title: Re: no bounce, need bounce
Post by: PoPe on August 17, 2010, 12:16:28 pm
i use a barbell (noweights) for trigger points, the weight of it alone is enough pressure. sittin down rollin it over the quads, it really goes deep.

kneelin down i roll it over the calfs, found sum deep soleus ones that i hadnt found before with that. soleus is an importnat one kuz of its role in circulating teh blood back up the body

the one tool that everyone should have is a golf ball, its good for the whole body, head to toe, especially the feet, and tension in the feet can lead all the way up the leg. its good for the piriformis, deep in ur butt, another important one kuz if thats tight it can compress the sciatic nerve causing tightness in hamstrings.


PAIN IS WEAKNESS LEAVING THE BODY xD

i hav this in pdf if any1 is interested, i can hook u up
http://www.triggerpointbook.com/
peace
Title: Re: no bounce, need bounce
Post by: Joe on August 17, 2010, 12:38:13 pm
PoPe, LBSS has posted in his log numerous times about trigger point therapy and similar self massage methods.
Title: Re: no bounce, need bounce
Post by: PoPe on August 17, 2010, 01:21:18 pm
aight cool, sorry to dble up the info xD
Title: Re: no bounce, need bounce
Post by: LBSS on August 17, 2010, 02:42:13 pm
aight cool, sorry to dble up the info xD

No worries, man. For what it's worth, I prefer a lacrosse ball to a golf ball. Smooth rolling over the floor > bumpy rolling over the floor. But that's just personal preference.
Title: Re: no bounce, need bounce
Post by: LBSS on August 18, 2010, 08:57:41 pm
Today was better.

warm up
jump rope incl. some double unders
mobility

ankle rehab

work
row x2000m = 7:19 -- Pleased with this considering how out of shape I am.
push ups in 60s = 43
inv rows in 60s = 28 -- cheated on two of these (chest not quite touching bar), so could call it 26

cool down
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on August 19, 2010, 04:54:47 am
Today was better.

warm up
jump rope incl. some double unders
mobility

ankle rehab

work
row x2000m = 7:19 -- Pleased with this considering how out of shape I am.
push ups in 60s = 43
inv rows in 60s = 28 -- cheated on two of these (chest not quite touching bar), so could call it 26

cool down
stretch

nice, when you going to test vert etc?

peace
Title: Re: no bounce, need bounce
Post by: LBSS on August 21, 2010, 03:43:00 pm
When I get back from the beach  ;D ;D ;D ;D ;D

Leaving tomorrow, going for a week. Will jump rope, do some bw stuff and some really beginner-level power and reactive stuff (think line hops, SVJ, etc.). Then it's back in action for realz.
Title: Re: no bounce, need bounce
Post by: adarqui on August 21, 2010, 04:32:24 pm
When I get back from the beach  ;D ;D ;D ;D ;D

Leaving tomorrow, going for a week. Will jump rope, do some bw stuff and some really beginner-level power and reactive stuff (think line hops, SVJ, etc.). Then it's back in action for realz.

nice, which beach you going to ?

peace
Title: Re: no bounce, need bounce
Post by: LBSS on August 24, 2010, 01:45:18 am
Emerald Isle, NC.

Since I'm online anyway, here's what I did yesterday and today (in addition to walking on the beach and swimming in the ocean):

Sunday 8/22 -- biked x6 miles, played tennis x45 minutes, low intensity

Monday 8/23 -- played tennis x60 minutes, low intensity, played kadima x20 minutes, very low intensity.

Forgot my !(*#&$(*& jump rope at home. Oops.

Also, adarq,  :highfive: for the new emoticons.
Title: Re: no bounce, need bounce
Post by: adarqui on August 24, 2010, 01:57:36 am
Emerald Isle, NC.

Since I'm online anyway, here's what I did yesterday and today (in addition to walking on the beach and swimming in the ocean):

Sunday 8/22 -- biked x6 miles, played tennis x45 minutes, low intensity

Monday 8/23 -- played tennis x60 minutes, low intensity, played kadima x20 minutes, very low intensity.

Forgot my !(*#&$(*& jump rope at home. Oops.

Also, adarq,  :highfive: for the new emoticons.

jump rope without a rope like alex maroko, just mimic the movement.. lolsjk.

nice man, i like the workouts.. having fun & getting back in shape :D

np about the emoticons :)

peace
Title: Re: no bounce, need bounce
Post by: Joe on August 24, 2010, 08:19:29 am
I was confused about what Kadima was...I knew it was a political party in Israel, but I figured that you were not playing that, so I googled it. Up comes the political party. In Israel, which is the only country I have ever seen that game played, it is called matkot.

Thought you would like to know that.
Title: Re: no bounce, need bounce
Post by: LBSS on August 29, 2010, 11:05:47 pm
I was confused about what Kadima was...I knew it was a political party in Israel, but I figured that you were not playing that, so I googled it. Up comes the political party. In Israel, which is the only country I have ever seen that game played, it is called matkot.

Thought you would like to know that.

Good to know. Knew the game was Israeli but just assumed Kadima was what they called it there, too. I'm still calling it Kadima, though.

Anyway, back home after a record-setting drive (6.5 hours, usually takes eight). Beach was so awesome, I really needed the break. Dreading work tomorrow morning a little bit, though. I'll probably spend the entire day going through emails and I'm afraid my boss is going to be pissed that I didn't check email at all last week. Oh well. Worth it. Going to try to work out tomorrow, too. Foot was feeling a little wack about midway through the week but it's gotten better. Played tennis today with my dad after we got home and everything felt great. Time to start really training.
Title: Re: no bounce, need bounce
Post by: LBSS on August 30, 2010, 10:09:30 am
Alright, let's do this again:

AGE: 23

HEIGHT: 5-11 (reach 7-6)

WEIGHT: 169-173

SLEEP SCHEDULE: pretty regular, ~7 hours/night

BODY TYPE: borderline ecto/meso (i.e. "athletic")

GOALS: dunk, dunk, dunk, dunk. Be faster. Be in better shape.

CURRENT ABILITY: can't do it, can't do it, can't do it, can't do it. Am pretty "game-fast" in my sport of choice because I'm smart. But my pure acceleration and straight-line speed leave a lot to be desired. Am in "good shape" relative to the general population but not so much relative to where I want to be.

INJURY HISTORY: right ankle sprain x4, right collarbone dislocation x1, lots of nagging shit here and there over the years

TRAINING HISTORY & ACHIEVEMENTS:
more or less regular training for two years now. Beyond simple strength improvements, I haven't achieved much of anything

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I work at a desk, so my activity from 9-6 is mainly just however much fidgeting I do, which is a lot. Walk to and from work and the gym, it's a triangle about a mile on each side. So 2-4 miles of walking per day. Work out in the gym three days per week plus ultimate frisbee practice on Saturdays. Tournament September 11-12 will require several days of recovery and, insh'allah, similar thing will happen on October 2-3.

BRIEF OVERVIEW OF CURRENT DIET: It's fine.

IMPORTANT ACTIVITIES:
Work can be erratic. Usually out by 6-6:15 but sometimes have to be here until 7:30 or 8. Can cause stress, which undoubtedly affects workouts. Ultimate on Saturdays.

So, what do you think, adarq? What's the plan?
Title: Re: no bounce, need bounce
Post by: LBSS on August 30, 2010, 09:38:12 pm
K so my ankle is not better. Was getting some pains up and down the outside of my calf during my warm up so I scrapped my planned workout (lower body) and did ankle rehab plus core.

warm up
blah

work
ankle circuit x2
--calf raises x10, 10 w/5s pause at the top
--balancing on cushion x60s/ea
--stretch calf and soleus x10-15s
--double unders + other jump rope x a bunch
core circuit x3x40# DB
--weighted crunches x15
--leg lowers x10 (unweighted)
--side bend x10/ea
--GM w/DB behind head x10

cool down
row x500m
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on August 31, 2010, 05:03:36 am
K so my ankle is not better. Was getting some pains up and down the outside of my calf during my warm up so I scrapped my planned workout (lower body) and did ankle rehab plus core.

warm up
blah

work
ankle circuit x2
--calf raises x10, 10 w/5s pause at the top
--balancing on cushion x60s/ea
--stretch calf and soleus x10-15s
--double unders + other jump rope x a bunch
core circuit x3x40# DB
--weighted crunches x15
--leg lowers x10 (unweighted)
--side bend x10/ea

cool down
row x500m
stretch

how bad was the pain ? :/
Title: Re: no bounce, need bounce
Post by: LBSS on August 31, 2010, 08:52:27 am


how bad was the pain ? :/

Not sharp, stabbing pains. More like the kind of deep ache where the muscle feels really weak, almost like when someone gives you a deadarm. All the way up the outside of my calf to the back/outside of my knee. Needless to say, not the most stable feeling in the world, so I didn't push it. Got to make another PT appointment to get it checked up on.
Title: Re: no bounce, need bounce
Post by: LBSS on August 31, 2010, 01:23:52 pm
News flash: Weighted core exercises make your core sore.
Title: Re: no bounce, need bounce
Post by: Joe on August 31, 2010, 02:04:23 pm
News flash: Weighted core exercises make your core sore.

(http://www.funnycatpix.com/_pics/no_wai.jpg)
Title: Re: no bounce, need bounce
Post by: LBSS on September 01, 2010, 09:52:15 am
Quote from: Glenn Pendlay
But, I think more important is the fact that you are going right up to failure every time you do this exercise, and are so emotionally hung up on your reps. Everyone has an exercise that they are prone to get too emotional about. One exercise that they base some of their "self image" on, or base an inapropriate amount of their feelings of going forward or backward in training on.

You have to fight that shit, and fight it hard. The more you can divorce emotion from the training process, the better. Training is a process of loading the body a certain amount that causes an adaptation to that load. It is not a process of coming to the gym and proving how strong you are or proving that you have not lost strength or muscle, etc.

I don't have a problem with this when I lift because for me lifting is just fun. But jumping is another story. I hate not being able to jump as well as I want and that's bad news. Need to remind myself of this quote when I start jumping again in earnest. I get so pissed at myself for jumping poorly and that is such a stupid cycle to be in. Training is about getting better a little bit at a time.
Title: Re: no bounce, need bounce
Post by: adarqui on September 01, 2010, 04:29:35 pm
Quote from: Glenn Pendlay
But, I think more important is the fact that you are going right up to failure every time you do this exercise, and are so emotionally hung up on your reps. Everyone has an exercise that they are prone to get too emotional about. One exercise that they base some of their "self image" on, or base an inapropriate amount of their feelings of going forward or backward in training on.

You have to fight that shit, and fight it hard. The more you can divorce emotion from the training process, the better. Training is a process of loading the body a certain amount that causes an adaptation to that load. It is not a process of coming to the gym and proving how strong you are or proving that you have not lost strength or muscle, etc.

I don't have a problem with this when I lift because for me lifting is just fun. But jumping is another story. I hate not being able to jump as well as I want and that's bad news. Need to remind myself of this quote when I start jumping again in earnest. I get so pissed at myself for jumping poorly and that is such a stupid cycle to be in. Training is about getting better a little bit at a time.

definitely.. when i get too into jumping i always get pissed at my performance, but the last few months whenever that happens, i just focus on distance running/sprints/something else to get that shit out of my mind.. it's annoying and stupid to get all bent out of shape over jumps or any exercise, because instead of helping it actually makes you perform worse.. but at the same time, there still needs to be some progress, but that can come from many factors, such as getting stronger in trap bar dl/squat etc.. if you're improving hollistically, then eventually you have more ability to improve your main goal, but you don't beat yourself into the ground as much, that's for sure.

if anyone gets depressed over 'jumping' or 'performance' it's me.. breaking out of that was hard, i'm a training addict.. that's why having tons of goals instead of just one, makes everything alot better for me. such as yesterday, i jumped shitty, then ran 7 miles, and felt great because of that distance work, feel even better today :)

peace man
Title: Re: no bounce, need bounce
Post by: LBSS on September 01, 2010, 08:52:12 pm
My ankle/foot/leg is officially schizo. Everything felt great today from jump rope on through. I mean,  :) but WTF.

warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility

ankle rehab circuit (standard)

work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15

cool down
stretch
lie on the floor trying not to puke
stretch

I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.
Title: Re: no bounce, need bounce
Post by: zgin on September 01, 2010, 11:40:16 pm
I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.

10 rep squats are tough man. i hate those. gets you strong though.
Title: Re: no bounce, need bounce
Post by: adarqui on September 02, 2010, 04:31:25 am
My ankle/foot/leg is officially schizo. Everything felt great today from jump rope on through. I mean,  :) but WTF.

warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility

ankle rehab circuit (standard)

work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15

cool down
stretch
lie on the floor trying not to puke
stretch

I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.

u got rabb'd brah! crossfit ftw!

btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.

??

pc
Title: Re: no bounce, need bounce
Post by: LBSS on September 02, 2010, 10:47:20 am


u got rabb'd brah! crossfit ftw!

btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.

??

pc

LOL, at least it was just nausea and I didn't feel like I was going to shit my intestines out.

I'm trying to figure out what to do about sprints and jumps. One possible solution would be to get a bike, thus cutting down on the time it takes to get from a field/track to basketball courts to the gym. Another would be to split sprints/jumps and weights into morning and evening workouts. Would require a major schedule shift, though. A third possibility would be to try to find a really flat section of road near the gym and sprint there. My gym's neighborhood is mostly residential -- lots of embassies and the like -- so not much traffic. But running on concrete/asphalt is, um, not optimal.

Speaking of my gym's neighborhood, I was watching Top Chef DC last night and realized that the house the contestants lived in during shooting is half a block from the gym. Saw them shooting once or twice but didn't think much of it. Funny.
Title: Re: no bounce, need bounce
Post by: adarqui on September 02, 2010, 02:19:55 pm


u got rabb'd brah! crossfit ftw!

btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.

??

pc

LOL, at least it was just nausea and I didn't feel like I was going to shit my intestines out.

lol, ya man i don't squat when i feel like i have to shit.. i've seen that vid.

Quote
I'm trying to figure out what to do about sprints and jumps. One possible solution would be to get a bike, thus cutting down on the time it takes to get from a field/track to basketball courts to the gym. Another would be to split sprints/jumps and weights into morning and evening workouts. Would require a major schedule shift, though. A third possibility would be to try to find a really flat section of road near the gym and sprint there. My gym's neighborhood is mostly residential -- lots of embassies and the like -- so not much traffic. But running on concrete/asphalt is, um, not optimal.

bike solution sounds best.. dno, morning/evening and asphalt don't sound too good.. i mean, if you are used to doing stuff on asphalt/hard surfaces then i'd say go for it but i doubt you are.. i grew up playing on hard street courts every day for hours and hours so i really have no problem doing plyos/sprints/whatever on pavement etc.. heh

bike sounds like best option, and it'll be a nice warmup.

morning/evening is cool but it's too much of a PITA (pain in the ass) and a drastic shift in schedule.

Quote
Speaking of my gym's neighborhood, I was watching Top Chef DC last night and realized that the house the contestants lived in during shooting is half a block from the gym. Saw them shooting once or twice but didn't think much of it. Funny.

hah nice.. shoulda went over and asked for a sampler.
Title: Re: no bounce, need bounce
Post by: LBSS on September 02, 2010, 03:06:29 pm
I was just re-reading the ratio technique article and the other thing that occurs to me is that I could do sprint/jump days completely lift-free. Have strength-hypertrophy and strength-power be done in the gym and something like "reactivity-power" done at the track and on the court. Would simplify logistics a lot.

E.g.

strength-hypertrophy : strength-power : reactivity-power : stim

phase 1, neutral = 2:2:2:0 x2
phase 2, power = 1:2:2:0 x2
phase 3, reactivity/peaking = 0:1:3:1 x1

Pulled those numbers completely out of my ass, but something like that.

Thoughts?
Title: Re: no bounce, need bounce
Post by: LBSS on September 03, 2010, 10:06:17 pm
warm up
shoot hoops
mobility

movement
10 yard sprint @90% x5
DLRVJ @90% x10
double unders x25 (plus other jump rope)

weights
bench 3x5x185 -- nice and fast
BOR 3x8x135 -- same

cool down
stretch

Jumps were quite low (~28-29") but considering the fact that tonight was the first time I've jumped at all in over two months, I feel okay about that. Legs were reasonably sore, too.
Title: Re: no bounce, need bounce
Post by: cowed77 on September 03, 2010, 10:43:35 pm
i hate not jumping as high as i think i can, seeing how all my lifts are going up.

just gotta believe that what im doing is working and keep at it though.

people keep telling me to do plyos, and while i also see the need to incorporate that, they were saying that i should do plyos exclusively. they dun understand that what got me those inches was the weight room, and when i did some air alert shit in the past, while it got me to barely the rim, it also gave me pretty bad knees.
Title: Re: no bounce, need bounce
Post by: LBSS on September 04, 2010, 07:31:59 pm
warm up
throw
jog
light stretches

work
practice x1.5 hours, mostly drills and then some 3-on-3 and 4-on-4 at the end

cool down
nope

Ankle felt solid.  ;D ;D :highfive:
Title: Re: no bounce, need bounce
Post by: LBSS on September 04, 2010, 07:34:33 pm
Also, http://scores.espn.go.com/ncf/recap?gameId=302470130 (http://scores.espn.go.com/ncf/recap?gameId=302470130).

HAIL, MOTHERFUCKERS!
Title: Re: no bounce, need bounce
Post by: adarqui on September 05, 2010, 03:18:58 am
Also, http://scores.espn.go.com/ncf/recap?gameId=302470130 (http://scores.espn.go.com/ncf/recap?gameId=302470130).

HAIL, MOTHERFUCKERS!

(http://www.slashgear.com/gallery/data_files/7/4/Nate_Wolverine_2.jpg)
Title: Re: no bounce, need bounce
Post by: LBSS on September 06, 2010, 01:14:00 pm
(http://static.foxsports.com/content/fscom/img/2010/09/04/Denard-Robinson-_20100904200841_660_320.JPG)

:headbang:

Yesterday, went hiking/trail running/bouldering with my brother and a couple other kids. Culminated with jumping into the Potomac River off a 40-50 foot cliff. Some kayaker passing by filmed us and then filmed me spelling out my email address (lol) so hopefully we'll have some footage soon! We got a $75 ticket (each) for "entering the Potomac" which is apparently illegal because mad people have drowned in it this year, but whatever. Fucking worth it.
Title: Re: no bounce, need bounce
Post by: adarqui on September 06, 2010, 08:12:26 pm
Yesterday, went hiking/trail running/bouldering with my brother and a couple other kids. Culminated with jumping into the Potomac River off a 40-50 foot cliff. Some kayaker passing by filmed us and then filmed me spelling out my email address (lol) so hopefully we'll have some footage soon!

hah sounds fun.. jumping into canals around here is scary shit, i used to do it alot though it's fun as hell.

how'd you spell out your email address?

Quote
We got a $75 ticket (each) for "entering the Potomac" which is apparently illegal because mad people have drowned in it this year, but whatever. Fucking worth it.

wtf? that is whack
Title: Re: no bounce, need bounce
Post by: LBSS on September 07, 2010, 12:20:21 am

how'd you spell out your email address?

Guy paddled over and pointed his camera at me, and I spelled it out to the camera.
Title: Re: no bounce, need bounce
Post by: adarqui on September 07, 2010, 04:26:03 am

how'd you spell out your email address?

Guy paddled over and pointed his camera at me, and I spelled it out to the camera.

imagine if he was like some psychopathic serial killer and now he's going to hunt you down, because in his twisted mind he thinks you pooped in the canal and destroyed some wildlife.

shit.
Title: Re: no bounce, need bounce
Post by: LBSS on September 07, 2010, 09:18:58 am

how'd you spell out your email address?

Guy paddled over and pointed his camera at me, and I spelled it out to the camera.

imagine if he was like some psychopathic serial killer and now he's going to hunt you down, because in his twisted mind he thinks you pooped in the canal and destroyed some wildlife.

shit.


In your dreams, adarq.

No, really, I mean that.
Title: Re: no bounce, need bounce
Post by: adarqui on September 07, 2010, 10:49:16 pm

how'd you spell out your email address?

Guy paddled over and pointed his camera at me, and I spelled it out to the camera.

imagine if he was like some psychopathic serial killer and now he's going to hunt you down, because in his twisted mind he thinks you pooped in the canal and destroyed some wildlife.

shit.


In your dreams, adarq.

No, really, I mean that.

ya, sounds like something i'd dream about.. hehe
Title: Re: no bounce, need bounce
Post by: LBSS on September 08, 2010, 06:25:06 pm
Not enough sleep last night + Feel a cold coming on + Tournament this weekend = I will not feel guilty about not working out.
Title: Re: no bounce, need bounce
Post by: Flander on September 09, 2010, 12:26:24 am
Basket tournament?
Title: Re: no bounce, need bounce
Post by: adarqui on September 09, 2010, 05:13:31 am
Basket tournament?

probably ultimate frisbee, didn't know he was ready to do tournaments though either.

get better lbss brosef.
Title: Re: no bounce, need bounce
Post by: LBSS on September 09, 2010, 10:05:08 am
Basket tournament?

probably ultimate frisbee, didn't know he was ready to do tournaments though either.

get better lbss brosef.

Correctamundo. Yeah, practice has gone well the last two times ankle-wise, feeling strong, and this is basically my last chance to play this year before the season ends and I plow into training with no athletic distractions. So I'm playing, but the slightest tweak will end my weekend. Hopefully there will be no tweak, and hopefully if the tweak comes it's just that.

EDIT: Vitamin C superdosing + placebo effect = feeling better.  :highfive:
Title: Re: no bounce, need bounce
Post by: LBSS on September 09, 2010, 08:43:54 pm
Just did a little running today to loosen my legs up. Everything was barefoot on turf except the warm up jog

warm up
jog x.5 mi
sprint drills (high knees, butt kickers, etc.)
10 yard build-ups

work
20 yard sprint x5
tempo run 1000m -- 11111 11111 -- 16-19s pace, 40s between reps, 80s between sets

cool down
stretch
Title: Re: no bounce, need bounce
Post by: Chris Hickson on September 09, 2010, 10:40:33 pm
Just did a little running today to loosen my legs up. Everything was barefoot on turf except the warm up jog

warm up
jog x.5 mi
sprint drills (high knees, butt kickers, etc.)
10 yard build-ups

work
20 yard sprint x5
tempo run 1000m -- 11111 11111 -- 16-19s pace, 40s between reps, 80s between sets

cool down
stretch


40 time?
100m time?
mile time?
Title: Re: no bounce, need bounce
Post by: LBSS on September 09, 2010, 11:12:29 pm
Assuming you meant mine...

40 time?

Good question

100m time?

Good question

mile time?

Good question

Haha. I'm still out of shape at the moment, so my guess for each would be suck, suck and suck. I'm booked this weekend but my last attempt at testing was a complete wash, so I'm going to do some real baseline, with proper planning, probably the weekend after this (will take me at least a week to recover from my tournament this weekend).

I'm not especially concerned with any of the things you asked about, but the fact of your asking makes me want to know. So either thanks for motivating me or fuck you for complicating things, I'm not sure which, lol.  ;D
Title: Re: no bounce, need bounce
Post by: adarqui on September 10, 2010, 03:36:20 am
I'm not especially concerned with any of the things you asked about, but the fact of your asking makes me want to know. So either thanks for motivating me or fuck you for complicating things, I'm not sure which, lol.  [/quote]

lol

don't test 100m off the bat though, if anything test 40yd soon, then eventually 60m/100m (later on when you feel beast).

pc
Title: Re: no bounce, need bounce
Post by: LBSS on September 10, 2010, 07:49:30 am
Word, I would want to work my way up to that and the mile, too, considering I haven't run more than 100m in a straight line at any speed since...June?
Title: Re: no bounce, need bounce
Post by: adarqui on September 11, 2010, 01:04:47 am
Word, I would want to work my way up to that and the mile, too, considering I haven't run more than 100m in a straight line at any speed since...June?

ya that'll improve your overall fitness and won't have any detrimental effect on vert/speed/power, it'll in fact have a positive effect imo..

peace
Title: Re: no bounce, need bounce
Post by: LBSS on September 11, 2010, 07:24:46 pm
Well the tournament was a complete fucking wash. Our captains are nice guys but they suck. One of them got us disqualified for violating the roster rules. So we played three games but needless to say they're all forfeit and we don't get to play tomorrow. I played unevenly but not horribly and my ankle felt 100% throughout. So that was a win.

Also a win: http://scores.espn.go.com/ncf/conversation?gameId=302540087 (http://scores.espn.go.com/ncf/conversation?gameId=302540087)
Title: Re: no bounce, need bounce
Post by: LBSS on September 11, 2010, 07:25:22 pm
With respect to that last point above:

RRRRAAAAAAAAAAAAAAHHHHHHHHHHHHHHHH YES YES YES YES YES YES YES YES YES YES YES YES
Title: Re: no bounce, need bounce
Post by: Chris Hickson on September 11, 2010, 07:34:23 pm
With respect to that last point above:

RRRRAAAAAAAAAAAAAAHHHHHHHHHHHHHHHH YES YES YES YES YES YES YES YES YES YES YES YES
I remember my first energy drink lmao
Title: Re: no bounce, need bounce
Post by: LBSS on September 11, 2010, 09:26:57 pm
No energy drink needed, brah. Just a close-as-hell Michigan victory over our second-most-hated rival. GO BLUE.
Title: Re: no bounce, need bounce
Post by: adarqui on September 11, 2010, 10:54:55 pm
Well the tournament was a complete fucking wash. Our captains are nice guys but they suck. One of them got us disqualified for violating the roster rules. So we played three games but needless to say they're all forfeit and we don't get to play tomorrow. I played unevenly but not horribly and my ankle felt 100% throughout. So that was a win.

Also a win: http://scores.espn.go.com/ncf/conversation?gameId=302540087 (http://scores.espn.go.com/ncf/conversation?gameId=302540087)

nice to hear about the ankle man! wordd!!!!!

(http://www.coolest-homemade-costumes.com/images/coolest-wolverine-costume-21302690.jpg)
Title: Re: no bounce, need bounce
Post by: Chris Hickson on September 12, 2010, 12:43:04 am
No energy drink needed, brah. Just a close-as-hell Michigan victory over our second-most-hated rival. GO BLUE.
oo i gotcha....
Title: Re: no bounce, need bounce
Post by: LBSS on September 13, 2010, 12:10:03 am
Today I foam rolled and went to town on my thighs and calves (left in particular felt tight as hell) with the theracane. Felt good and feels even better now. Woot.

Also, started reading Stretch to Win on the recommendation of many. So far, so good.
Title: Re: no bounce, need bounce
Post by: LBSS on September 13, 2010, 10:13:04 am
Soreness shockingly low today, although not gone altogether.  :highfive:

No more ultimate until next year and I'm not hurt at the end of the season, for the first time in three years (!).  :highfive:

Now, no distractions and no reason not to make gains.  :highfive:

Yes, that's three high fives.

adarq, you got any thoughts in terms of approach/ratio of workouts? I can't find the PM I sent you, so I have the sessions I made up (strength-hypertrophy, strength-power, speed-reactivity) but not the setup, which was pulled completely out of my ass anyway.

EDIT: Also, it's a bit early but you got any ideas for me for stim? I realize I didn't include that before.

EDIT 2: Think I will take it relatively easy this week and then test on Friday and Saturday.
Title: Re: no bounce, need bounce
Post by: Flander on September 13, 2010, 10:16:34 am
Sucks about the tournament man. But good thing with your ankle.
Title: Re: no bounce, need bounce
Post by: adarqui on September 13, 2010, 02:25:02 pm
Soreness shockingly low today, although not gone altogether.  :highfive:

No more ultimate until next year and I'm not hurt at the end of the season, for the first time in three years (!).  :highfive:

Now, no distractions and no reason not to make gains.  :highfive:

Yes, that's three high fives.

adarq, you got any thoughts in terms of approach/ratio of workouts? I can't find the PM I sent you, so I have the sessions I made up (strength-hypertrophy, strength-power, speed-reactivity) but not the setup, which was pulled completely out of my ass anyway.

EDIT: Also, it's a bit early but you got any ideas for me for stim? I realize I didn't include that before.

EDIT 2: Think I will take it relatively easy this week and then test on Friday and Saturday.

i wouldn't worry about stim just yet, it'll consist of reactive/power work and singles though.

you might want to actually change phase 1 and extend it a bit:

phase 1, neutral = 1:1:1:0 x4

instead of:

phase 1, neutral = 2:2:2:0 x2

that would allow you to get in a nice 3 workouts per week for the month, consisting of strength/hyp, strength/power, reactive/power.

in these blocks, just don't do anything crazy that'll cause a setback, keep it simple/safe.. we want a real good consistent 3 phase block.





here's your plan, wasn't a pm, it was a post in your journal.. this is solid:

Quote
I was just re-reading the ratio technique article and the other thing that occurs to me is that I could do sprint/jump days completely lift-free. Have strength-hypertrophy and strength-power be done in the gym and something like "reactivity-power" done at the track and on the court. Would simplify logistics a lot.

E.g.

strength-hypertrophy : strength-power : reactivity-power : stim

phase 1, neutral = 2:2:2:0 x2
phase 2, power = 1:2:2:0 x2
phase 3, reactivity/peaking = 0:1:3:1 x1

Pulled those numbers completely out of my ass, but something like that.

Thoughts?




peace mang
Title: Re: no bounce, need bounce
Post by: LBSS on September 13, 2010, 02:59:24 pm
LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.
Title: Re: no bounce, need bounce
Post by: adarqui on September 13, 2010, 05:47:19 pm
LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.

yup looks good
Title: Re: no bounce, need bounce
Post by: LBSS on September 13, 2010, 06:53:27 pm
Alright then, here we go.  :strong:
Title: Re: no bounce, need bounce
Post by: LBSS on September 13, 2010, 09:13:08 pm
So at some point today I developed a gigantic knot in the middle of my back, on the left side. Thought it would go away with rolling, a good warm up and stretching. I was wrong. Legs still sore, too, foam rolling at the gym on the harder roller was paaaaainful.

warm up
foam roll x30 minutes
jump rope, mobility, stationary bike, stretching

work
jump squat 3x3x65
fucked around with a bunch of other squatting, BSS, etc., but nothing heavy or worth noting thanks to my big fat knot. It's okay, it'll be gone tomorrow or Wednesday.

cool down
stretch
Title: Re: no bounce, need bounce
Post by: vag on September 14, 2010, 03:55:05 am
LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.

Ratios FTW!
I like too how you planned it , less emphasis on limit strength as you're already very good there, more emphasis on getting that bounce.
Nice , cant wait to see how it will go...
As for the length , i did a ~13-week thing last year , liked it so much that this year it will take like 6-7 months!
You don't have to worry about the length at all IMO , because every cycle ends with power/stim workouts so you create mini-peaks pretty often. And keep the "official testing" / major peaks for every phase end.

### End hijacking / coach-pretending ###

Title: Re: no bounce, need bounce
Post by: LBSS on September 14, 2010, 08:29:07 am
lol, thanks for the words of wisdom, vag. Feel free to offer coaching whenever you please; I do it all the time from my amateur seat over here   ;)

With respect to the length, I was more worried that it was too short, rather than too long. But I don't think that's going to be such a big deal, now that I think about it. I can give it a go, see where it takes me, and then reevaluate.
Title: Re: no bounce, need bounce
Post by: adarqui on September 14, 2010, 04:09:35 pm
lol, thanks for the words of wisdom, vag. Feel free to offer coaching whenever you please; I do it all the time from my amateur seat over here   ;)

With respect to the length, I was more worried that it was too short, rather than too long. But I don't think that's going to be such a big deal, now that I think about it. I can give it a go, see where it takes me, and then reevaluate.

short blocks are great though from a stagnation standpoint, especially for that reason you listed.. you can really get a good idea of what this block is 'doing to your body/physiology' without dedicating a crazy long time to finding that out.

pc
Title: Re: no bounce, need bounce
Post by: LBSS on September 15, 2010, 08:30:53 pm
So it turns out that not squatting for a while means that you lose the form somewhat. In my case, apparently because I can't probably abduct my thighs anymore on the way up. So I'll start light.

warm up
shoot hoops
jump rope
stretching/mobility

work
SVJ 2x5
ice skater 2x10
pogo 2x10
jump squat 2x3x75
squat 2x5x255, 4x255 -- fail cause I was focusing too hard on abducting...oops
SS x3
--dips x10
--chin up x5

cool down
stretch

Nice and easy...
Title: Re: no bounce, need bounce
Post by: adarqui on September 16, 2010, 01:14:39 am
it'll come back quick don't worry..

pc
Title: Re: no bounce, need bounce
Post by: LBSS on September 19, 2010, 04:18:08 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops
mobility
EDIT: ankle rehab, but cut it a bit short because I realized it was dumb to be working my calves before I do anything else; will move these to the end of future workouts
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise  :)
ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on September 19, 2010, 04:26:57 pm
warm up
shoot hoops
mobility
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise  :)
ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch

nice about the jumps man! nice workout too
Title: Re: no bounce, need bounce
Post by: LBSS on September 19, 2010, 04:42:02 pm
Thanks adarq!
Title: Re: no bounce, need bounce
Post by: LBSS on September 20, 2010, 02:07:48 pm
Bizarrely, I could not get to sleep last night until like 5:30. Woke up at 7:30 (normal time) and emailed my boss to say I'd be late to work, then slept until 10. WTF.
Title: Re: no bounce, need bounce
Post by: adarqui on September 20, 2010, 03:13:44 pm
Bizarrely, I could not get to sleep last night until like 5:30. Woke up at 7:30 (normal time) and emailed my boss to say I'd be late to work, then slept until 10. WTF.

wtf?
Title: Re: no bounce, need bounce
Post by: LBSS on September 20, 2010, 11:26:53 pm
Ran ~2 miles, very easy pace, just to get blood circulating a bit. Stretched a bit.

Sore.
Title: Re: no bounce, need bounce
Post by: LBSS on September 21, 2010, 09:49:28 am
Journal edit: A la vag, I'm going to stick to the ratio set up. Green means a completed workout. SH=strength/hypertrophy, SP=strength/power, SR=speed/reactivity.
Title: Re: no bounce, need bounce
Post by: vag on September 21, 2010, 10:05:10 am
Journal edit: A la vag, I'm going to stick to the ratio set up. Green means a completed workout. SH=strength/hypertrophy, SP=strength/power, SR=speed/reactivity.

Yup ,  that workout-by workout thing is great!
Unfortunately cant keep with it this year because it's too extended ( 4 phases , 10 total cycles , 35 total workouts ) so im loging it by "phase". The 2-letters thing is a great idea though!  :highfive:
Title: Re: no bounce, need bounce
Post by: LBSS on September 21, 2010, 09:38:42 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

pain: none
soreness: hamstrings, glutes, shoulders

warm up
jump rope
foam roll hips and upper legs
core stretches from Stretch to Win, done and slow-fast pace
sprinter's warm ups

work
10y sprint x5, uphill
DSVJ RL x15 or so -- my dominant plant is LR, so I figured I'd get some practice going the other way
ice skater x2x5 -- balance was off
tuck jump x2x5 -- um, slow

REA squat x2x3x95 -- too heavy
jump squat x3x3x75 -- better
core circuit x3
--ab wheel x12
--leg lower x10
--side plank x30s/ea

cool down
stretch

Soreness definitely played a role in all the work today. This will all feel better once I've gotten into a groove.
Title: Re: no bounce, need bounce
Post by: LBSS on September 23, 2010, 10:00:55 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

My mood right now:  :D

warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups

work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s

cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches

No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway ;D. Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.
Title: Re: no bounce, need bounce
Post by: adarqui on September 24, 2010, 05:40:27 am
My mood right now:  :D

warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups

work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s

cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches

No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway ;D. Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.

hah nice man.. good stuff on the jumps & getting props for being a chris johnson.

keep this going, don't do anything too far beyond threshold and get a set back, just a reminder :F
Title: Re: no bounce, need bounce
Post by: LBSS on September 24, 2010, 09:12:14 am

hah nice man.. good stuff on the jumps & getting props for being a chris johnson.

keep this going, don't do anything too far beyond threshold and get a set back, just a reminder :F


Yeah thanks for the reminder. I did manage to stop myself as soon as I felt the sprints getting a little slower and the jumps a little lower and even that felt good. Like, Yeah, I have self-control! Low volume is okay if quality is good and there's no point in beating yourself up for not doing more, if you've done what you can.
Title: Re: no bounce, need bounce
Post by: LBSS on September 26, 2010, 05:46:01 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Having internet issues at home. Annoying. Anyway, yesterday:

warm up
jump rope/double unders
STW core stretches

work
5 yd sprint x a few
DLRVJ x a few
tuck jumps x10
ice skaters x10

squat 3x5x245
DL 5x295
bench 2x5x195, 4x195 (no spotter and lost focus, should have had last rep)
BOR 3x8x145
circuit x3
--BSS x12x95
--pull up x5
--dip x10

cool down

stretch

Felt good, squat was much better than last weekend. Gym is better on Sunday because there's basketball all day on Saturdays, but didn't have a choice because I had to go up to Pennsylvania today to see my brother.
Title: Re: no bounce, need bounce
Post by: LBSS on September 26, 2010, 11:26:05 pm
The internet, she has returned. That was weird.
Title: Re: no bounce, need bounce
Post by: adarqui on September 27, 2010, 05:39:13 am
The internet, she has returned. That was weird.

big brother is watching u.
Title: Re: no bounce, need bounce
Post by: LBSS on September 27, 2010, 05:05:21 pm
The internet, she has returned. That was weird.

big brother is watching u.

God damn, I knew it!
Title: Re: no bounce, need bounce
Post by: LBSS on September 28, 2010, 09:14:21 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
double unders
core stretches
sprinter's warm up

work
10y sprints uphill x3 -- my toes are fuuuucked up. Time to actually make an appt with an ortho. Ugh.
DLRVJ x10 -- inconsistent but okay
ice skaters 2x10
tuck jumps 2x10

REA squat 2x3x75
jump squat 3x3x75
circuit x3
--push up x25
--leg lower x12
--chin up x8
--crunch +40x15

cool down
core stretches, slow
other stretches
rolled butt and ITB
Title: Re: no bounce, need bounce
Post by: adarqui on September 29, 2010, 03:43:42 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
double unders
core stretches
sprinter's warm up

work
10y sprints uphill x3 -- my toes are fuuuucked up. Time to actually make an appt with an ortho. Ugh.
DLRVJ x10 -- inconsistent but okay
ice skaters 2x10
tuck jumps 2x10

REA squat 2x3x75
jump squat 3x3x75
circuit x3
--push up x25
--leg lower x12
--chin up x8
--crunch +40x15

cool down
core stretches, slow
other stretches
rolled butt and ITB

how are toes messed up? from jamming into the shoe?
Title: Re: no bounce, need bounce
Post by: LBSS on September 29, 2010, 09:26:06 am
No, same problem I've been having for months with the left toe. My avatar is an x-ray of my left foot, showing the bone spur and malformed metacarpophalangeal joints. (Fun word, isn't it?) Problem is, now the pain has spread to the right big toe, and for whatever reason -- I haven't adapted or figured out how to compensate yet, maybe -- the right one hurts a lot more. They feel normal most of the time, but anything where my toes have to be in serious extension is hard. Sprinting, for example. I cut off the sprints because the starts hurt too much.

Larger photo is somewhere back in the recesses of this journal. Let me see if I can find it.
Title: Re: no bounce, need bounce
Post by: LBSS on September 29, 2010, 09:31:23 am
Found the x-ray:

(http://3.bp.blogspot.com/_hdJ7HNVs92Y/TKM_jfi8LjI/AAAAAAAAAVw/mLhpGczT6Tw/s1600/my+left+foot+circled.jpg)
Title: Re: no bounce, need bounce
Post by: LBSS on September 29, 2010, 08:24:53 pm
jog x20-25 minutes, easy pace

STW core stretches

felt nice, beautiful night
Title: Re: no bounce, need bounce
Post by: adarqui on September 30, 2010, 04:13:14 am
Found the x-ray:

(http://3.bp.blogspot.com/_hdJ7HNVs92Y/TKM_jfi8LjI/AAAAAAAAAVw/mLhpGczT6Tw/s1600/my+left+foot+circled.jpg)

daayum.. bigger xray is big, and scary.. that looks "sharp".
Title: Re: no bounce, need bounce
Post by: LBSS on September 30, 2010, 05:30:47 pm
I must beat Joe to 1000 posts.
Title: Re: no bounce, need bounce
Post by: LBSS on September 30, 2010, 05:30:55 pm
DONE! I AM KING OF THE ADARQ.ORG NERDS!
Title: Re: no bounce, need bounce
Post by: LBSS on September 30, 2010, 07:58:52 pm
Stupid fucking tropical rainstorm Nicole. Was supposed to do sprints and jumps today but everything is soaking wet. Oh well. I wish I were still in college...
Title: Re: no bounce, need bounce
Post by: LBSS on September 30, 2010, 08:00:32 pm
On the plus side, I finally got a new pair of running shoes today. Ladies, I give you the Brooks Racer ST 4:

(http://cycling-shoes.co.uk/img/2/377.jpg)
Title: Re: no bounce, need bounce
Post by: Flander on October 01, 2010, 01:04:53 am
Looks nice. Ive considered a brooks shoe. Just dont have the money right now.
Title: Re: no bounce, need bounce
Post by: Joe on October 01, 2010, 03:33:26 am
I must beat Joe to 1000 posts.

:(
Title: Re: no bounce, need bounce
Post by: adarqui on October 01, 2010, 04:45:44 am
DONE! I AM KING OF THE ADARQ.ORG NERDS!

CHANGING POSTCOUNT TO 100.
Title: Re: no bounce, need bounce
Post by: adarqui on October 01, 2010, 04:46:10 am
On the plus side, I finally got a new pair of running shoes today. Ladies, I give you the Brooks Racer ST 4:

(http://cycling-shoes.co.uk/img/2/377.jpg)

ooooh nice... those will look good with a yellow unitard.

ballin`.
Title: Re: no bounce, need bounce
Post by: LBSS on October 01, 2010, 09:10:06 am


ooooh nice... those will look good with a yellow unitard.


When/if I am ever actually able to dunk, I'll make a video dunking while wearing this:

(http://docostume.com/images/l/200901/12311418070.jpg)

And you will know...THE POWER OF YELLOW.
Title: Re: no bounce, need bounce
Post by: adarqui on October 01, 2010, 03:33:56 pm


ooooh nice... those will look good with a yellow unitard.


When/if I am ever actually able to dunk, I'll make a video dunking while wearing this:

(http://docostume.com/images/l/200901/12311418070.jpg)

And you will know...THE POWER OF YELLOW.

haha!

btw i already know the power of yellow, bananas mang!
Title: Re: no bounce, need bounce
Post by: LBSS on October 01, 2010, 08:13:13 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Mmmm...banana...

Workout tonight was frustrating because it's Friday, so my normal track was occupied by a football game. Had to run a bit farther to the track at Howard, which is fine except there's nothing to jump to. So my jumps were definitely submax and kind of hard to judge. On the bright side, new shoes felt awesome. So. Light. Weight.

warm up
jog x1 mile
1st set of core stretches
sprinter's warm ups

work
SS x3
--sprint 20y x3
--various jumps x10-15

cool down
jog x1 mile
stretch

Sprints were okay. A couple felt excellent, a couple not. Right calf starting getting wonky at the start of the fourth set so I called it a night
Title: Re: no bounce, need bounce
Post by: adarqui on October 02, 2010, 06:55:51 pm
bet you shat your pants a little during the mich/indiana game.
Title: Re: no bounce, need bounce
Post by: LBSS on October 03, 2010, 01:12:36 am
bet you shat your pants a little during the mich/indiana game.

You have no idea. Agony.

Today: walked a lot, bunch of miles, not sure how many. Beautiful day.
Title: Re: no bounce, need bounce
Post by: bedouindunker on October 03, 2010, 02:36:56 am

hey LBSS... what should i do about this pain in my waist area (i dont know if its hip flexor, groin, core)... it hurts when i do lunges or just by bending over... its more the right area... 
Title: Re: no bounce, need bounce
Post by: LBSS on October 03, 2010, 02:59:50 pm

hey LBSS... what should i do about this pain in my waist area (i dont know if its hip flexor, groin, core)... it hurts when i do lunges or just by bending over... its more the right area... 

sent you a pm.
Title: Re: no bounce, need bounce
Post by: LBSS on October 03, 2010, 06:30:26 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- lot of bricks
core stretches, fast
sprinter's warm ups

work
10y sprint x5
DLRVJ x10 -- mostly ~30, one ~31

squat 3x5x250
DL 5x305
bench 3x5x195
BOR 3x8x145
circuit x3, 2 min rest between circuits
--BSS 12x100
--crunch 20x40
--chin up x7
--dip x12

cool down
core stretches slow
other stretches

Got some video of sprints and a couple of 30" jumps. Will upload in a bit. I'm not being aggressive enough on the run-up for the DLRVJs. Same problem I've had. The best jump I had was the one where I took a couple of seconds to visualize and then really attacked. Need to get more consistent with that.
Title: Re: no bounce, need bounce
Post by: adarqui on October 03, 2010, 10:21:44 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- lot of bricks
core stretches, fast
sprinter's warm ups

work
10y sprint x5
DLRVJ x10 -- mostly ~30, one ~31

squat 3x5x250
DL 5x305
bench 3x5x195
BOR 3x8x145
circuit x3, 2 min rest between circuits
--BSS 12x100
--crunch 20x40
--chin up x7
--dip x12

cool down
core stretches slow
other stretches

Got some video of sprints and a couple of 30" jumps. Will upload in a bit. I'm not being aggressive enough on the run-up for the DLRVJs. Same problem I've had. The best jump I had was the one where I took a couple of seconds to visualize and then really attacked. Need to get more consistent with that.

nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..

but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.

peace
Title: Re: no bounce, need bounce
Post by: LBSS on October 04, 2010, 12:51:22 pm


nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..

but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.

peace

Word. It's not so much a psyching up thing for me at this point, mostly just visualizing what it should look like as I approach the hoop: aggressive acceleration, big step into the jump and rotate whole body as right foot plants and I launch off the ground. Psyching myself up for real tends to just make me tight, I try too hard.

With respect to adding more reactive stuff, I'm going to wait until I've actually followed through on the current set up. Or would you recommend adding more reactive stuff to SR sessions starting in the next phase? The one thing I've thought seriously about adding was a couple of heavy squat singles or doubles on the power day, just to keep advancing strength as much as possible. My technique is back in an okay place: no knee collapse or wobble and good depth. Thoughts?
Title: Re: no bounce, need bounce
Post by: adarqui on October 04, 2010, 04:46:11 pm


nice man, ya i do that visualize/self talk stuff when i do my big sessions.. it really helps.. i can't remember the last time i didn't jump insane high after i say to myself: "this is the only jump that matters, everything else is in the past".. works every time, got it from that olympic triple jumper interview vid haha..

but ya, once you go at this for a while, then you can start incorporating more reactive work (id say no dj's, more like pogos/tucks/etc), then your RVJ should feel way different.

peace

Word. It's not so much a psyching up thing for me at this point, mostly just visualizing what it should look like as I approach the hoop: aggressive acceleration, big step into the jump and rotate whole body as right foot plants and I launch off the ground. Psyching myself up for real tends to just make me tight, I try too hard.

ya, if i get tight im screwed too, i psyche up while trying to stay relaxed, which sounds pretty odd.. my psyching up = self talk, deeper breathing, visualization.


Quote
With respect to adding more reactive stuff, I'm going to wait until I've actually followed through on the current set up. Or would you recommend adding more reactive stuff to SR sessions starting in the next phase? The one thing I've thought seriously about adding was a couple of heavy squat singles or doubles on the power day, just to keep advancing strength as much as possible. My technique is back in an okay place: no knee collapse or wobble and good depth. Thoughts?

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

what do you plan on doing for the strength-rective sessions? sure you could definitely incorporate some heavy singles into the strength-power sessions.. a few singles isn't going to cause any excess fatigue unless they are done psyched up/1RM.. if you hit singles at anything under 1RM while 'staying relaxed', there's really 0 fatigue.. volume has to be really low though, like a nice low volume work up to 1-3 singles.

peace
Title: Re: no bounce, need bounce
Post by: LBSS on October 04, 2010, 06:01:23 pm
SR sessions are planned as max 20 yard sprints and max DLRVJs, although given the limitations of the facilities I have available, that might have to change (e.g. there isn't always something to jump to, sometimes it's raining outside so the track is out, etc.). Might be helpful to have a menu of activities, actually. Thoughts on that?
Title: Re: no bounce, need bounce
Post by: adarqui on October 04, 2010, 06:29:29 pm
SR sessions are planned as max 20 yard sprints and max DLRVJs, although given the limitations of the facilities I have available, that might have to change (e.g. there isn't always something to jump to, sometimes it's raining outside so the track is out, etc.). Might be helpful to have a menu of activities, actually. Thoughts on that?

i thought sprints were bugging your toe?

you can sub sprints with mr tucks, mr pogos, high speed jump rope (100 turns), stair sprints etc

pretty hard to sub for DLRVJ, but if i had to, i'd pick MR DL (double leg) BOUNDS for distance, not max distance/deep landings though.. so using no deeper than a half squat landing, bound for distance, around 5 bounds, keeping note of where you landed, maybe putting a marker, and trying to beat that each set.. you could go on for 10-15 total sets.

i have vid in exercise index and other vid on my youtube (over hurdles), over hurdles gives pretty much the optimal trajectory, so if you don't have hurdles, you want to mimic that style of dl bound vs those deep dl bounds you see strength dominant throws/other athletes doing.

Title: Re: no bounce, need bounce
Post by: LBSS on October 04, 2010, 07:44:11 pm
Sprints in Nike Frees were bugging. New kicks still not ideal but definitely improve things enough that I can set up okay. Should try push-up starts. Thanks for the other suggestions.
Title: Re: no bounce, need bounce
Post by: LBSS on October 04, 2010, 08:36:03 pm
warm up
foam roll legs x10 mins

work
easy jog x30 mins, ~3.4 miles

cool down
walk some
stretch

HR was around 130-135, just about perfect for a recovery run. Felt extremely easy, could have kept going at that pace for a long time.
Title: Re: no bounce, need bounce
Post by: LBSS on October 04, 2010, 08:51:47 pm
Inspired by zgin:

The Luke Smoothie


est. cost: no idea

ingredients:
one banana
half cup of frozen strawberries
quarter to half cup of frozen blueberries
scoop of protein powder
three spoonfulls of plain nonfat yogurt
water

procedure:
place strawberries in blender first, followed by blueberries
add scoop of protein powder, then yogurt
slice up banana on top
add cold water until it's filled in the gaps below and just reached the bottom of the banana
blend
stop
scrape sides of blender
blend some more
enjoy the greatest smoothie ever created by man or beast.
Title: Re: no bounce, need bounce
Post by: LBSS on October 04, 2010, 11:56:38 pm
Vid from yesterday: http://www.youtube.com/watch?v=Pi4vXsFgvig

Sprint is full of problems, I know. No triple extension on the first step, for one thing. First jump is awful, the second and third not so bad. Didn't record the best jump of the day, which was about 31" or maybe a bit more.
Title: Re: no bounce, need bounce
Post by: LBSS on October 06, 2010, 08:43:13 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Time was a factor tonight, got to work early and left late for the second day in a row. Tomorrow, back to work at 8.  >:(

warm up
walk fast as shit to the gym
core stretches, fast
couple of jumps, arm circles, YTW

work
MR tuck jumps 2x10
MR pogos 2x10

REA squat 2x3x85
jump squat 3x3x85

cool down
stretch

Low back felt a little iffy on the REA squats, will stay at this weight next time through.
Title: Re: no bounce, need bounce
Post by: ssr7 on October 06, 2010, 09:04:22 pm
Vid from yesterday: http://www.youtube.com/watch?v=Pi4vXsFgvig

Sprint is full of problems, I know. No triple extension on the first step, for one thing. First jump is awful, the second and third not so bad. Didn't record the best jump of the day, which was about 31" or maybe a bit more.

yo, looks like you got rim on the last one man! worrrrddd
Title: Re: no bounce, need bounce
Post by: LBSS on October 07, 2010, 07:16:58 am
Psh, I touched rim on all of them. Last one was the highest, though.
Title: Re: no bounce, need bounce
Post by: cowed77 on October 07, 2010, 11:17:30 am
ur runup looks like it would benefit from a little more speed dude...

and wat fucking gym is that? theres a big ass tyre for flippin there? on the courts? wont it mess up the place quick?
awesome!
Title: Re: no bounce, need bounce
Post by: cowed77 on October 07, 2010, 11:19:00 am
that shake looks like it would taste weird, i mean, so many different fruits...

i dun like the blender, gives shakes a frothy and bubbly texture... :/
Title: Re: no bounce, need bounce
Post by: LBSS on October 07, 2010, 11:34:30 am
ur runup looks like it would benefit from a little more speed dude...

and wat fucking gym is that? theres a big ass tyre for flippin there? on the courts? wont it mess up the place quick?
awesome!

That's my gym, dude. Balance Gym, in good old Kalorama, Washington, DC. People flip the tires all the time, lot of "functional" training around. We have basically no lifting machines except a cable tower, but three squat racks, an olympic lifting platform, benches, jump ropes, med balls of various types and sizes, DBs up to 125 or something like that, etc. It gets cramped at times cause of the classes (especially Crossfit), but otherwise it's a great gym. I gotta admit, flipping tires is super fun. Don't think it really messes up the floors, although the court is getting a bit old and there are some dead spots. Not from the tires, though.

You're totally right about my run-up. It's kind of "mushy" at the moment, as adarq said the other day.

that shake looks like it would taste weird, i mean, so many different fruits...

i dun like the blender, gives shakes a frothy and bubbly texture... :/

Tastes so good, you have no idea. If you don't like the blender, how do you make shakes?
Title: Re: no bounce, need bounce
Post by: cowed77 on October 07, 2010, 11:48:25 am
i mix my whey with milk when im at home, or water if im at work. i try not to shake it too much, and sorta swirl it till it mixes...

and wow, u own a gym, and one which sounds like the kinda gym i'd like to be a member of. totally BADASS status!!
Title: Re: no bounce, need bounce
Post by: LBSS on October 07, 2010, 01:17:43 pm
LOL, I don't own the gym. I'm just a member. Feel like I own the place, sometimes, though.  ;D

I'd settle for owning a home gym, but that's off the table at the moment because I don't even own a home.
Title: Re: no bounce, need bounce
Post by: LBSS on October 09, 2010, 01:41:49 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

I'm coming down with the cold that my GF had last week. So just felt a bit sluggish. Some tightness in my left calf, too.

warm up
easy jog
core stretches

work
20 yard sprints and various jumps (DLRVJ on grass, SVJ, stair jumps, DSVJ) x a bunch
core circuit x3
--crunches x50
--side plank x30s ea
--reverse hyper on ground x20

cool down
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on October 09, 2010, 06:43:59 pm
lbss is a sad panda.. edit: even worse, OSU is #1 now..

(http://tehgeek.com/storage/post-images/sad-panda.jpg?__SQUARESPACE_CACHEVERSION=1270942189661)
Title: Re: no bounce, need bounce
Post by: LBSS on October 09, 2010, 07:08:42 pm
That shit does not even begin to describe my sadness right now. I'm a happy guy, and I haven't smiled in like two hours.
Title: Re: no bounce, need bounce
Post by: adarqui on October 09, 2010, 09:07:38 pm
That shit does not even begin to describe my sadness right now. I'm a happy guy, and I haven't smiled in like two hours.

:<

miami (my team) vs fsu right now, going to go train though. i don't get sad anymore though, my allegiences are dying, fau never had a good football team either so.
Title: Re: no bounce, need bounce
Post by: LBSS on October 11, 2010, 10:59:02 am
Yesterday, played frisbee golf with my brothers for ~2 hours. Lots of walking around and some running to make sure we didn't lose discs in the woods. Hadn't ever played a full course of disc golf before. It was fun but man do disc golf discs fly different than ultimate ones. Still hadn't gotten the hang of it by the end.
Title: Re: no bounce, need bounce
Post by: Joe on October 11, 2010, 11:03:43 am
Yesterday, played frisbee golf with my brothers for ~2 hours. Lots of walking around and some running to make sure we didn't lose discs in the woods. Hadn't ever played a full course of disc golf before. It was fun but man do disc golf discs fly different than ultimate ones. Still hadn't gotten the hang of it by the end.

No scratch handicap?
Title: Re: no bounce, need bounce
Post by: LBSS on October 11, 2010, 09:24:21 pm
Went to the gym today just to move around some, roll a lot and stretch a lot.

Shoot hoops x 20-25 mins -- money in the bank, shorty whatcha drank. Could not miss.
EDIT: Interspersed were ~15 DLRVJs -- best was about 30.5", most 29.5-30, pretty weak, was thinking about the runup too much
jump rope incl double unders practice -- totaled about 50 double unders and a bunch more stuff
row x 2000m, easy if inconsistent pace, ~8:30

SMR x25-30 mins
stretch x15 mins

Felt nice.
Title: Re: no bounce, need bounce
Post by: adarqui on October 12, 2010, 06:29:22 am
Went to the gym today just to move around some, roll a lot and stretch a lot.

Shoot hoops x 20-25 mins -- money in the bank, shorty whatcha drank. Could not miss.
EDIT: Interspersed were ~15 DLRVJs -- best was about 30.5", most 29.5-30, pretty weak, was thinking about the runup too much
jump rope incl double unders practice -- totaled about 50 double unders and a bunch more stuff
row x 2000m, easy if inconsistent pace, ~8:30

SMR x25-30 mins
stretch x15 mins

Felt nice.

hahaha lol'd.
Title: Re: no bounce, need bounce
Post by: LBSS on October 12, 2010, 07:11:09 am
Yesterday, played frisbee golf with my brothers for ~2 hours. Lots of walking around and some running to make sure we didn't lose discs in the woods. Hadn't ever played a full course of disc golf before. It was fun but man do disc golf discs fly different than ultimate ones. Still hadn't gotten the hang of it by the end.

No scratch handicap?

No pars listed so we just decided everything should be par 4, haha.
Title: Re: no bounce, need bounce
Post by: LBSS on October 12, 2010, 08:32:49 pm
Temperature: 99.5

Workout: foam roll and stretch

I feel very weak and my joints hurt. Bit reminiscent of last year's flu. Fuck.
Title: Re: no bounce, need bounce
Post by: adarqui on October 13, 2010, 04:39:51 am
Temperature: 99.5

Workout: foam roll and stretch

I feel very weak and my joints hurt. Bit reminiscent of last year's flu. Fuck.

you're getting sick ?? flu??

:/
Title: Re: no bounce, need bounce
Post by: LBSS on October 13, 2010, 10:13:21 am
Temperature: 99.5

Workout: foam roll and stretch

I feel very weak and my joints hurt. Bit reminiscent of last year's flu. Fuck.

you're getting sick ?? flu??

:/

Feels like flu, yeah. Been sick the past few days but just was like a chest cold, lots of coughing but otherwise felt fine. Shit hit the fan last night but I'm feeling progressively better today. Aches are subsiding, no more fever, head only hurts when I cough. Hopefully will be back to normal by tonight.
Title: Re: no bounce, need bounce
Post by: ssr7 on October 13, 2010, 10:54:47 am
dang man! feel better!
Title: Re: no bounce, need bounce
Post by: LBSS on October 14, 2010, 11:24:57 am
Thanks dude. I actually feel worse today, bad headache on the right side. No fever though, which is good. The other weird thing about whatever it is I have at the moment: the phlegm or mucus or whatever that comes up when I cough tastes absolutely nasty. I can't remember having a cough where that happened.
Title: Re: no bounce, need bounce
Post by: LBSS on October 14, 2010, 04:57:01 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Still felt like shit this morning/early afternoon but managed to get up and make myself some breakfast. Started feeling better so went to the gym. Workout was a bit of a wash but it's okay, I'm still glad I went. Didn't finish all my stuff so I'll throw some extra on after the next workout (SP).

warm up
shoot hoops x a while -- not bad but not as good as the other day
core stretches
glute bridges

work
DLRVJ x15-20 -- pretty consistently around 29.5-30, nothing bad just nothing great
two-step VJ x7-8 thrown in -- got 30 on a couple of these, maybe should switch to two-step for a while before trying full run ups again

squat 3x5x255
DL 5x315 -- back to three plates, baby!
bench 5x185, 2x175 -- fail, this just felt wrong for some reason
DB row 8x60/ea, 2x10x60/ea

cool down
shoot some more hoops
stretch
Title: Re: no bounce, need bounce
Post by: adarqui on October 14, 2010, 06:18:18 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Still felt like shit this morning/early afternoon but managed to get up and make myself some breakfast. Started feeling better so went to the gym. Workout was a bit of a wash but it's okay, I'm still glad I went. Didn't finish all my stuff so I'll throw some extra on after the next workout (SP).

warm up
shoot hoops x a while -- not bad but not as good as the other day
core stretches
glute bridges

work
DLRVJ x15-20 -- pretty consistently around 29.5-30, nothing bad just nothing great
two-step VJ x7-8 thrown in -- got 30 on a couple of these, maybe should switch to two-step for a while before trying full run ups again

squat 3x5x255
DL 5x315 -- back to three plates, baby!
bench 5x185, 2x175 -- fail, this just felt wrong for some reason
DB row 8x60/ea, 2x10x60/ea

cool down
shoot some more hoops
stretch

on the DLRVJ's, just hit 2-step lead in, and 3-step lead in.. that two step was good considering you're sick/missing training lately because of it, add one more step after you hit some 2-step leads, see how that goes.. ya avoid full run up for a while, see what you can do with 2&3-step-lead DLRVJ.

pc
Title: Re: no bounce, need bounce
Post by: LBSS on October 17, 2010, 06:16:46 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot around -- pretty good
core stretches
adv glute bridge x15

work
1 step jumps x~20 -- mostly around 29", bit weak/slow
2 step jumps x~8 -- mostly around 30", same

REA squat 2x3x85
jump squat 3x3x85
bench 3x5x185 -- went a bit light given my epic fail last time
BOR 3x8x145 -- best BOR sets yet, I think; will up weight next time
circuit x3, rest as needed between exercises, 90s rest between circuits
--BSS 12x110 (ow)
--crunch 15x45
--chin up x8 -- form sucked on these
--push up x20

cool down
walk home
stretch
Title: Re: no bounce, need bounce
Post by: LBSS on October 18, 2010, 02:31:47 pm
Glutes are sore today. No surprise there.

In other news, I think I'm going to keep bench, BOR and some other work in there on SP days just because the frequency (1/3 workouts) doesn't seem like enough to progress on those exercises and I don't see any reason why I shouldn't be. Progressing, I mean. Nothing grindy or too draining, obviously. The main focus of the workout won't change, I'll just add some upper body and core stuff after the jumps, REA squats and jump squats.
Title: Re: no bounce, need bounce
Post by: LBSS on October 18, 2010, 08:12:46 pm
jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.
Title: Re: no bounce, need bounce
Post by: adarqui on October 18, 2010, 11:15:19 pm
jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$
Title: Re: no bounce, need bounce
Post by: LBSS on October 19, 2010, 09:49:20 am
jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$


Yeah, dude. Nothing feels quite like falling into a smooth cadence at an easy pace. There's something hypnotic and relaxing about it. Plus my second-day DOMS from the BSS is better than it would have been thanks to the running and the nice stretch I did afterward.

Supposed to rain tonight, so I may have to sub some gym exercises in for the sprints and running jumps. Gotta give some thought to that today, want to have adequate volume so the workout is kind of comparable to what I would do outside.

Something like
jump rope x whatever, mix in double unders
RFIs 3x10s/ea (count contacts)
ice skaters 2x10
pogos 3x10
tuck jumps 3x10
drop step jumps x15-20

core circuit

Thoughts?
Title: Re: no bounce, need bounce
Post by: adarqui on October 19, 2010, 03:25:33 pm
jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$


Yeah, dude. Nothing feels quite like falling into a smooth cadence at an easy pace. There's something hypnotic and relaxing about it. Plus my second-day DOMS from the BSS is better than it would have been thanks to the running and the nice stretch I did afterward.

Supposed to rain tonight, so I may have to sub some gym exercises in for the sprints and running jumps. Gotta give some thought to that today, want to have adequate volume so the workout is kind of comparable to what I would do outside.

Something like
jump rope x whatever, mix in double unders
RFIs 3x10s/ea (count contacts)
ice skaters 2x10
pogos 3x10
tuck jumps 3x10
drop step jumps x15-20

core circuit

Thoughts?

i'd change it to:


jump rope x whatever, mix in double unders
tuck jumps 3x10
pogos 3x10
drop step jumps x15-20
RFIs 3x10s/ea (count contacts)
ice skaters 2x10

core circuit



rfi for 10s before that stuff usually isn't a good idea, too fatiguing on calfs.

peace man
Title: Re: no bounce, need bounce
Post by: LBSS on October 19, 2010, 08:36:29 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- solid until people started showing up, lol
basketball court was open but the volleyball people were starting to gather, so I just went straight into:
1-step VJ x~12-15, more consistently ~30" than the other day, felt better
2-step VJ x~5, no improvement over the 1-step, except one or two; still felt better than the other day

then

warm up cont'd
foam roll

work (60s between sets, 120s between exercises)
tuck jump 3x10
pogo 3x10
ice skate 2x10
RFI 3x10s (L 42, 42, 40; R 42, 44, 40)

cool down
stretch

On to the "power" phase...
Title: Re: no bounce, need bounce
Post by: LBSS on October 21, 2010, 09:06:00 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

soleus sore/dead on both sides. energy was low because i didn't eat enough today. dumbass. gonna go eat a bunch right now.

warm up
shoot hoops -- rough start but then money
core stretches
random KB swings

work
1-step x15ish -- mostly shitty, 29-29.5" dude who was also using the court pointed out that I was stepping out with my right foot rather than straight forward. corrected it and gained an inch automatically on the next jump. then back to meh.
2-step x5ish -- meh
tuck jumps 2x10
pogos 2x10

squat 3x5x265
DL 5x325 -- I think this ties a rep PR
bench 3x5x195 -- easy
BOR 3x8x155 -- not easy
circuit x3, bit more rest than usual so quality was higher. smart move.
--BSS 12x110, better depth than the other day
--DB OHP x8x40/ea
--crunch x15x45
--chin up x8, much better than the other day

cool down
stretch
lie still
stretch some more
Title: Re: no bounce, need bounce
Post by: LBSS on October 23, 2010, 07:37:05 pm
In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.
Title: Re: no bounce, need bounce
Post by: adarqui on October 23, 2010, 07:56:00 pm
In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.

that sucks, the day of the business trip vacation is over.
Title: Re: no bounce, need bounce
Post by: LBSS on October 24, 2010, 11:09:07 pm
In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.

that sucks, the day of the business trip vacation is over.

Haha, it's not over, I hope. But this particular trip was packed and exhausting. Back to work (the gym, I mean) tomorrow.
Title: Re: no bounce, need bounce
Post by: LBSS on October 25, 2010, 09:33:28 pm
Yes. Right hip is buggin and left knee tweaked during the jump squats but this workout felt very good.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- hot and cold
core stretches fast

work
tuck jumps x10
pogos 2x10
15y sprint x4
1-step jump x15*

REA squat 2x3x95
jump squat 3x3x95
squat 3x2x285 -- first rep was awful but rest were pretty good
OHP 3x5x95 -- super light but hadn't done these in a while, so
chin 3x10
core circuit x3, no rest between exercises, 60s between sets
--Pallof press x10x80/ea
--crunch x18x45
--leg lower x12

cool down -- took about 35 minutes, felt great
foam roll
stretch

*These felt as good as jumps have felt for me. Was consistently hitting 30-30.5, when last workout I think I might have hit 30 once. I was just amped for them at the beginning and got a knuckle on the rim on my first jump. I think the sprints helped with that. Dropoff was pretty clear after about the 12th jump, but that's okay. Will get better as work capacity improves.
Title: Re: no bounce, need bounce
Post by: adarqui on October 26, 2010, 06:28:37 am
Yes. Right hip is buggin and left knee tweaked during the jump squats but this workout felt very good.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- hot and cold
core stretches fast

work
tuck jumps x10
pogos 2x10
15y sprint x4
1-step jump x15*

REA squat 2x3x95
jump squat 3x3x95
squat 3x2x285 -- first rep was awful but rest were pretty good
OHP 3x5x95 -- super light but hadn't done these in a while, so
chin 3x10
core circuit x3, no rest between exercises, 60s between sets
--Pallof press x10x80/ea
--crunch x18x45
--leg lower x12

cool down -- took about 35 minutes, felt great
foam roll
stretch

*These felt as good as jumps have felt for me. Was consistently hitting 30-30.5, when last workout I think I might have hit 30 once. I was just amped for them at the beginning and got a knuckle on the rim on my first jump. I think the sprints helped with that. Dropoff was pretty clear after about the 12th jump, but that's okay. Will get better as work capacity improves.

nice jumping man! good stuff

hope nothing is up with your hip/knee.
Title: Re: no bounce, need bounce
Post by: LBSS on October 26, 2010, 09:27:19 am
Yeah, I have a bit of hypermobility in my knees: they go back a bit too far when I extend them fully, as in, you know, an explosive triple extension. The extra poundage just got to me last night, I think. SI joint is hypermobile, too. I can put my palms flat on the ground with my legs straight. That doesn't seem to affect anything, though, just saying.
Title: Re: a fast and explosive donkey!
Post by: LBSS on October 27, 2010, 12:14:59 pm
Nota bene: Journal log changed to "a fast and explosive donkey!" Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard, which states, "Thus, both coaches and scientists know that it is not possible to turn a donkey into a racehorse by means of exercise and training. Hard work will, at the most, turn the donkey into a fast and explosive donkey!"

My friends, I may not be a racehorse. But I will be god damned if I can't turn myself into a fast and explosive donkey. HEE HAW!
Title: Re: a fast and explosive donkey!
Post by: zgin on October 27, 2010, 02:26:02 pm

Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard,

you actually read those?
Title: Re: a fast and explosive donkey!
Post by: LBSS on October 27, 2010, 03:00:46 pm

Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard,

you actually read those?


Yes, zgin. Yes, I do. All the time.
Title: Re: a fast and explosive donkey!
Post by: Flander on October 27, 2010, 03:07:26 pm

Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard,

you actually read those?


Yes, zgin. Yes, I do. All the time.

The names look danish.

I love that idea. Were are not racehorses bro. We are fast and explosive barnyard animals. You, a donkey. Me, a baboon.  :ninja:
Title: Re: a fast and explosive donkey!
Post by: Joe on October 27, 2010, 03:18:38 pm

Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard,

you actually read those?


Yes, zgin. Yes, I do. All the time.

The names look danish.

I love that idea. Were are not racehorses bro. We are fast and explosive barnyard animals. You, a donkey. Me, a baboon.  :ninja:

Baboon. Barnyard animal.
Title: Re: a fast and explosive donkey!
Post by: LBSS on October 27, 2010, 05:12:21 pm

Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard,

you actually read those?


Yes, zgin. Yes, I do. All the time.

The names look danish.

I love that idea. Were are not racehorses bro. We are fast and explosive barnyard animals. You, a donkey. Me, a baboon.  :ninja:

Baboon. Barnyard animal.

In Mozambique. Duh.
Title: Re: a fast and explosive donkey!
Post by: LBSS on October 27, 2010, 08:40:11 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up

shoot hoops -- not good
core stretches

work
tucks x10
pogos x10
sprint x4
1-step x17 -- getting better, omg, all at least 30 except 2 or 3, 1 or 2 might even have been 31

REA 2x3x95
jump squat 3x3x95
squat 3x2x285 -- way better than Monday
OHP worked up to top set of 5x125
chins worked up to top set of 5xbw+25 -- too easy

crunched for time so called it there.
Title: Re: a fast and explosive donkey!
Post by: Flander on October 28, 2010, 12:29:40 am

Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard,

you actually read those?


Yes, zgin. Yes, I do. All the time.

The names look danish.

I love that idea. Were are not racehorses bro. We are fast and explosive barnyard animals. You, a donkey. Me, a baboon.  :ninja:

Baboon. Barnyard animal.

In Mozambique. Duh.

Clearly Joe has never been to a barn or a yard.  :ninja:
Title: Re: a fast and explosive donkey!
Post by: Zetz on October 28, 2010, 12:44:04 am
Nota bene: Journal log changed to "a fast and explosive donkey!" Inspired by the introduction to the paper "Effects of Strength Training on Muscle Fiber Types and Size: consequences for athletes training for high-intensity sport," by JL Andersen and P Aagaard, which states, "Thus, both coaches and scientists know that it is not possible to turn a donkey into a racehorse by means of exercise and training. Hard work will, at the most, turn the donkey into a fast and explosive donkey!"

My friends, I may not be a racehorse. But I will be god damned if I can't turn myself into a fast and explosive donkey. HEE HAW!

Damn, that logic is brilliant.
Title: Re: a fast and explosive donkey!
Post by: Joe-Y on October 28, 2010, 12:51:11 am
sup man what are those SH,SP,SR??
Title: Re: a fast and explosive donkey!
Post by: adarqui on October 28, 2010, 01:13:28 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up

shoot hoops -- not good
core stretches

work
tucks x10
pogos x10
sprint x4
1-step x17 -- getting better, omg, all at least 30 except 2 or 3, 1 or 2 might even have been 31

REA 2x3x95
jump squat 3x3x95
squat 3x2x285 -- way better than Monday
OHP worked up to top set of 5x125
chins worked up to top set of 5xbw+25 -- too easy

crunched for time so called it there.


sick#@%@#%@#^%@#
Title: Re: a fast and explosive donkey!
Post by: adarqui on October 28, 2010, 01:14:42 am
sup man what are those SH,SP,SR??

strength hypertrophy, strength power, strength reactive..

those are types of sessions (or blocks) that he's doing..

peace man
Title: Re: a fast and explosive donkey!
Post by: Joe-Y on October 28, 2010, 01:18:08 am
sup man what are those SH,SP,SR??

strength hypertrophy, strength power, strength reactive..

those are types of sessions (or blocks) that he's doing..

peace man


cheers man
Title: Re: a fast and explosive donkey!
Post by: LBSS on October 30, 2010, 10:41:03 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Didn't get a chance to post yesterday. Bit of a bust cause the gym, unannounced, had shut down the basketball court. I didn't have a backup plan so ended up doing some random shit. Closed today and tomorrow, too.

warm up
foam roll
stretch

work
jump rope x a bunch, about 35 total double unders
tuck jump x10
pogos x10

Then realized that I could use the court as long as I didn't bring any equipment on it, e.g. a basketball.

sprint x3
1-step x5 -- sucked, nothing over 29
repeat, but wasn't jumping well at all, so I cut myself off

More tuck jumps and pogos, some random broad jumps...mostly a waste of time cause I didn't have a backup plan. Oops.

cool down
stretch

adarq, any ideas for the SR sessions, especially now that it's getting cold and sprints are gonna get harder to do? I know we talked about this before but I'm evidently incapable of putting something reasonable together on my own.
Title: Re: a fast and explosive donkey!
Post by: adarqui on October 31, 2010, 03:57:06 am
Didn't get a chance to post yesterday. Bit of a bust cause the gym, unannounced, had shut down the basketball court. I didn't have a backup plan so ended up doing some random shit. Closed today and tomorrow, too.

that shit pisses me off.. i feel your pain, happens to me all the time now, with the courts around here... i'll have only 30-45 min to dunk and i get there and the lights are off, never used to be like that.. FFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUUU$!@


Quote
warm up
foam roll
stretch

work
jump rope x a bunch, about 35 total double unders
tuck jump x10
pogos x10

Then realized that I could use the court as long as I didn't bring any equipment on it, e.g. a basketball.

sprint x3
1-step x5 -- sucked, nothing over 29
repeat, but wasn't jumping well at all, so I cut myself off

More tuck jumps and pogos, some random broad jumps...mostly a waste of time cause I didn't have a backup plan. Oops.

cool down
stretch

adarq, any ideas for the SR sessions, especially now that it's getting cold and sprints are gonna get harder to do? I know we talked about this before but I'm evidently incapable of putting something reasonable together on my own.

ya, higher rep tuck jumps, jump rope speed intervals, more volume on the pogos.

for example, a SR session that mimics more of a sprinting session would look something like:

blah:
- REAL GOOD WARMUP
- TUCK JUMPS: 4 x 20-30 initially, near max effort on each rebound but not absolute max effort
- POGOS: 4-5 x 5
- ICE SKATERS: 3 x 5-10
- OPTIONAL: BALLISTIC JUMP ROPE INTERVAL: 3-5 x 50 max speed (OR) SL RFI LINE HOPS (OR) REBOUNDING QUICK LUNGES (you can't do those koz of your toe)
 
the take home point is, increase the tuck jump reps per set, you can eventually even work up towards 50, i wouldn't go more than 50.. you'll be completely spent like you just ran a 200m.. keep pogo volume lower so you can really work on getting that stiff reactive bounce, not just submax reps.

there's some single leg tuck jump stuff you can do in place but i don't think that's necessary.

so gradually improve that tuck jump volume.

peace man
Title: Re: a fast and explosive donkey!
Post by: LBSS on October 31, 2010, 06:18:55 pm
Word, will start doing this. When the court is open, would it be alright to basically do the same thing but just throw the 1-step (and eventually 2-step, 3-step, etc.) jumps beforehand?
Title: Re: a fast and explosive donkey!
Post by: LBSS on October 31, 2010, 09:06:59 pm
warm up
foam roll
core stretches

work
jog x35:50 @ easy pace, 4.2 miles, 8:32/mile

cool down
stretch

Seven things:
1. Knees are buggin' a little, not sharp just kind of dull. Don't bother me at all during the run. Not a new feeling by any means, but thought I'd note it tonight anyway.
2. Perfect night, mid-50s and no wind.
3. Happy Halloween.
4. Fuck DC taxi drivers.
5. I finally got a stopwatch again so I'm going to start tracking my runs a little bit better.
6. Got some video of the decent jumps from the other day, including the ~31.5" one that was halfway down my second knuckle. Will post later.
7. Michigan AND Skins lost this weekend to inferior teams. FML.
Title: Re: a fast and explosive donkey!
Post by: LBSS on October 31, 2010, 10:40:23 pm
jumps

http://www.youtube.com/watch?v=-sN6q1OMMUI
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 01, 2010, 12:39:20 am
jumps

http://www.youtube.com/watch?v=-sN6q1OMMUI

runups/plants are looking better, that jump at 15s was very nice.
Title: Re: a fast and explosive donkey!
Post by: Flander on November 01, 2010, 02:57:02 am
jumps

http://www.youtube.com/watch?v=-sN6q1OMMUI

So thats how an explosive donkey looks like.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 01, 2010, 01:10:07 pm
jumps

http://www.youtube.com/watch?v=-sN6q1OMMUI

So thats how an explosive donkey looks like.

No, that's how a slow and unexplosive donkey looks. But I will become fast. I will become explosive. And then, I will dunk on lazy racehorses until the cows come home (and the baboons :D).
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 01, 2010, 03:35:54 pm
Update on toes after orthopedic surgeon visit this morning:

Both big toes are arthritic, although the left is more pronounced. The joints are malformed and cartilege has worn away, although it's not completely gone. But my stride is pretty normal-looking, even barefoot. Eventually, I'll need surgery, with the preference being for joint replacement ( :o ) over fusing the bones together. But the doctor said that because the state of replacements for toes is not as advanced as those for knees or hips (which each have about a 95% success rate), it'd be best to wait a while to see if procedures improve over the next 10-15 years. In the meantime, he told me to take Aleve for 10 days or so (3-4 times the max amount on the bottle, confirming my suspicion that dose recommendations on OTC painkillers are a complete joke) and see if that improves the inflammation or pain any. He also told me to get some more arch support, to prevent overpronation (okay, will think about it, although I'm worried about my feet getting even weaker than they already are), and to get a shoe with a rocker bottom (over my dead body).

Glass half-empty: I will need surgery and in the meantime am stuck with overly stiff, occasionally painful big toes.
Glass half-full: I can hold off on the surgery for a while and can continue to go about my business until then without worrying that this will get any worse.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 01, 2010, 03:36:11 pm
Also, I got a bunch more x-rays   :D
Title: Re: a fast and explosive donkey!
Post by: Flander on November 01, 2010, 03:40:03 pm
jumps

http://www.youtube.com/watch?v=-sN6q1OMMUI

So thats how an explosive donkey looks like.

No, that's how a slow and unexplosive donkey looks. But I will become fast. I will become explosive. And then, I will dunk on lazy racehorses until the cows come home (and the baboons :D).

Yeah!!  :headbang: :highfive:
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 01, 2010, 07:42:43 pm
Update on toes after orthopedic surgeon visit this morning:

Both big toes are arthritic, although the left is more pronounced. The joints are malformed and cartilege has worn away, although it's not completely gone. But my stride is pretty normal-looking, even barefoot. Eventually, I'll need surgery, with the preference being for joint replacement ( :o ) over fusing the bones together. But the doctor said that because the state of replacements for toes is not as advanced as those for knees or hips (which each have about a 95% success rate), it'd be best to wait a while to see if procedures improve over the next 10-15 years. In the meantime, he told me to take Aleve for 10 days or so (3-4 times the max amount on the bottle, confirming my suspicion that dose recommendations on OTC painkillers are a complete joke) and see if that improves the inflammation or pain any. He also told me to get some more arch support, to prevent overpronation (okay, will think about it, although I'm worried about my feet getting even weaker than they already are), and to get a shoe with a rocker bottom (over my dead body).

Glass half-empty: I will need surgery and in the meantime am stuck with overly stiff, occasionally painful big toes.
Glass half-full: I can hold off on the surgery for a while and can continue to go about my business until then without worrying that this will get any worse.

damn that sucks ass, how did that arthritis even happen, it's just because of how the joints formed as you grew up? are you prone to having more of your joints becoming arthritic? i mean, is there an increased risk because of this toe shit?
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 01, 2010, 09:57:25 pm
Not sure how it happened. Probably a combination of things. I don't think it means other joints are at risk, because the main problem seems to be that A) the joints are the wrong shape and B) the cartilage has worn away and so the toe bone is too close to the foot bone. The rest of the toes are fine.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 01, 2010, 10:01:16 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
jump rope x some
foam roll
core stretches

work
tuck jumps 4x20 -- harder than I expected
pogos 4x5
ice skater 3x10
RFI 3x10s -- (L/R) 42/40, 40/39, 40/42 -- wtf super slow

bench 5x195
realized my form needs work, left shoulder is obviously less stable than the right as it slips out on the first rep of any kind of weight
bench 2x5x135, solid form
BOR 3x8x135, very solid form

cool down

stretch
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 01, 2010, 10:06:56 pm
work
tuck jumps 4x20 -- harder than I expected

yup, high rep tuck jumps are brutal.. very effective though.

pc
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 02, 2010, 12:17:16 am
12:15 AM and I'm still awake because of the stupid bodybuilding.com girls pics threads.

I am a fucking idiot. Good night.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 02, 2010, 06:34:37 am
12:15 AM and I'm still awake because of the stupid bodybuilding.com girls pics threads.

I am a fucking idiot. Good night.

6:34 am and i'm still awake because of the IRC's.

:/
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 02, 2010, 10:00:41 am
12:15 AM and I'm still awake because of the stupid bodybuilding.com girls pics threads.

I am a fucking idiot. Good night.

6:34 am and i'm still awake because of the IRC's.

:/

Yeah but you don't have to wake up at 7:30 for work.  :(

Also, I'd never tried to use the hangtime calculator before but I see what people mean when they say it's a rough guess at best. If my best jump the other day was 23 frames, it was ~28.59". If it was 24 frames, ~30.87". Not sure which, but based on where my finger got to I'm going to go with 30.5".
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 02, 2010, 05:54:40 pm
My soleuseseseseses are sore.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 04, 2010, 07:02:03 pm
Life/work has gotten in the way of training this week. Way not enough sleep + high stress = worthless training session today. Had to be at work at 7 AM today so last night was even less sleep than the rest of the week (~5 hours).

warm up
shoot hoops -- awful, couldn't focus, form sucked, blah
foam roll
core stretches -- even more tightness than usual in hip flexors

work
sprints x4 -- slow
1-step jumps x6-8 -- one 30, one 29.5, everything else ~29, just felt really shitty

Canned it there because there was no way I was putting any kind of weight on my back. Gonna eat, veg out for a little bit, go to bed super early and go get it tomorrow.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 05, 2010, 11:35:35 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

bit of a mixed bag today. jumps were meh, but I think the DL is a PR for a set of 5. scaled bench and rows way back to focus on form.

warm up
shoot around -- mixed, mostly bad. I think having my glasses on complicates things.
core stretches
tuck jumps x10
pogos x5

work
sprint x4x15y
1-step jumps x10
2-step jumps x a few

squat 3x5x260 -- last rep on first and last sets was a little good-morninged
DL 5x325
bench 2x8x135
BOR 2x8x115
ab wheel roll outs 2x20
side plank x45s/ea

cool down
walk home
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 08, 2010, 09:32:26 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Starting to think I'm going to come out of this little stretch without much improvement at all. But I'll cross that bridge when I come to it. I did something extra idiotic during tonight's workout. Bonus points to anyone who can figure out what it was.

warm up
jump rope
foam roll
core stretches
more jump rope

work
tuck jump 2x15
pogo 2x5
REA squat 2x3x95
jump squat 3x3x95 -- last two sets felt pretty good
squat 5x275
OHP 3x5x95
chin up 3x5xbw+35
crunches 3x20+45
side plank x45s/ea

cool down
stretch
Title: Re: a fast and explosive donkey!
Post by: ssr7 on November 08, 2010, 11:51:15 pm
nice workout mayne! decide against training at SSPT?
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 09, 2010, 03:38:52 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Starting to think I'm going to come out of this little stretch without much improvement at all. But I'll cross that bridge when I come to it. I did something extra idiotic during tonight's workout. Bonus points to anyone who can figure out what it was.

not throw in some ME jumps??? last jump session = nov 5, get it in!@#!@

as long as everything is feeling good, you might want to start throwing in some depth drops and progress over the next few sessions (18, 24, 24, 30, 30, possibly go higher than 30, ie, around 34 tops .. ).. 3x5.


Quote
warm up
jump rope
foam roll
core stretches
more jump rope

work
tuck jump 2x15
pogo 2x5
REA squat 2x3x95
jump squat 3x3x95 -- last two sets felt pretty good
squat 5x275
OHP 3x5x95
chin up 3x5xbw+35
crunches 3x20+45
side plank x45s/ea

cool down
stretch

nice w/o.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 09, 2010, 07:31:45 am
nice workout mayne! decide against training at SSPT?

Thanks man. Yeah, for now I think it's just too far away. My gym is getting crowded as hell most weeknights, which is annoying. But the location just can't be beat.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 09, 2010, 07:40:17 am
@adarq: This is gonna sound like whining, but there was literally no space to do ME jumps until like 8:15, IOW until I was over an hour into the workout and had done my squats and everything. ME would have been, ahem, weak. I can usually get there either early or late, but yesterday the timing just sucked.

So, you might call that stupid, but it wasn't the stupid thing I was talking about.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 09, 2010, 11:22:43 am
Greedy, greedy, greedy.

Because this has been nagging at me for a while, here is a list of material things I want:

1) Risto or Do-Win lifting shoes
2) Bloodlands, by Timothy Snyder
3) 1491, by Charles Mann
4) A meal at Komi, Minibar, Citronelle, CityZen, etc. (That is, a fucking awesome fancy-ass meal.)
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 09, 2010, 11:45:45 am
Also, some hilarious news came the other day. My club ultimate team, which fizzled out absolutely at the end of last season and which everyone thought had died a quiet death, may be coming back. The reason: We're named Orange Joose, after the caffeinated malt beverage. Equivalent of eight cups of coffee and three beers in every .5L can. The makers of Joose were doing some trademark research and when you Google "orange joose," 5 of the first 6 links are to our team.

Instead of suing us, they've offered to sponsor us: buy us jerseys, discs, probably a big banner to hold up at tournaments and, assumedly, lots of Joose.

God, I hope this happens. If it does,  :headbang: :headbang: :headbang: :headbang:
Title: Re: a fast and explosive donkey!
Post by: vag on November 09, 2010, 11:50:28 am
bla bla bla , nice list , bla bla bla great news about the sponsorship bla bla bla...

Now tell us the extra-idiotic thing you did!  ;D
Title: Re: a fast and explosive donkey!
Post by: Joe on November 09, 2010, 11:59:47 am
That Joose sponsorship is fucking awesome.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 09, 2010, 03:20:52 pm
OK vag, you win.  :D


OHP 3x5x95

Should have been 3x5x125. I warmed up and ended up with 25# on each side of the bar. "Aha!" I thought to myself. "Now it's time for the work sets."

They felt super light and I thought to myself, "Holy crap, I'm stronger than I thought! Alright!" Not until I was replacing the plates did I realize my mistake.  :-[
Title: Re: a fast and explosive donkey!
Post by: Zetz on November 09, 2010, 05:27:30 pm
Also, some hilarious news came the other day. My club ultimate team, which fizzled out absolutely at the end of last season and which everyone thought had died a quiet death, may be coming back. The reason: We're named Orange Joose, after the caffeinated malt beverage. Equivalent of eight cups of coffee and three beers in every .5L can. The makers of Joose were doing some trademark research and when you Google "orange joose," 5 of the first 6 links are to our team.

Instead of suing us, they've offered to sponsor us: buy us jerseys, discs, probably a big banner to hold up at tournaments and, assumedly, lots of Joose.

God, I hope this happens. If it does,  :headbang: :headbang: :headbang: :headbang:

Sounds awesome. Hope you get it.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 09, 2010, 06:50:40 pm
@adarq: This is gonna sound like whining, but there was literally no space to do ME jumps until like 8:15, IOW until I was over an hour into the workout and had done my squats and everything. ME would have been, ahem, weak. I can usually get there either early or late, but yesterday the timing just sucked.

So, you might call that stupid, but it wasn't the stupid thing I was talking about.

definitely not taken as whining.. sucks when we can't get our jumps in.

pc
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 09, 2010, 10:01:39 pm
It's 9:59. Leaving work now.
Title: Re: a fast and explosive donkey!
Post by: vag on November 10, 2010, 03:23:27 am
OK vag, you win.  :D


OHP 3x5x95

Should have been 3x5x125. I warmed up and ended up with 25# on each side of the bar. "Aha!" I thought to myself. "Now it's time for the work sets."

They felt super light and I thought to myself, "Holy crap, I'm stronger than I thought! Alright!" Not until I was replacing the plates did I realize my mistake.  :-[

LOL , yes , it happens all the time to me , especially when i do my upper body split that has 7 exercises.
This week i had the exact opposite thing happen , i started 11lbs heavier than i wanted to. And i was "WTF , why am i so weak?". Turns out i benched 3x8 with a weight i was only able to do 6 reps for 1 set last time.  ;D
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 10, 2010, 03:35:38 am
It's 9:59. Leaving work now.

he's the first to show up & the last to leave, that LBSS is a hard worker.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 10, 2010, 10:10:26 am
It's 9:59. Leaving work now.

he's the first to show up & the last to leave, that LBSS is a hard worker.


My boss certainly thinks so  ;D.

This will all be worth it if A) I get a decent raise at the end of the year and B) I get an ass-kicking recommendation from my boss for whatever job and/or grad school I apply to next.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 10, 2010, 10:12:04 am
LOL , yes , it happens all the time to me , especially when i do my upper body split that has 7 exercises.
This week i had the exact opposite thing happen , i started 11lbs heavier than i wanted to. And i was "WTF , why am i so weak?". Turns out i benched 3x8 with a weight i was only able to do 6 reps for 1 set last time.  ;D

Haha, that's awesome! Guess you're not as weak as you thought.  :strong:
Title: Re: a fast and explosive donkey!
Post by: Joe on November 10, 2010, 10:46:48 am
It's 9:59. Leaving work now.

he's the first to show up & the last to leave, that LBSS is a hard worker.


My boss certainly thinks so  ;D.

This will all be worth it if A) I get a decent raise at the end of the year and B) I get an ass-kicking recommendation from my boss for whatever job and/or grad school I apply to next.

What do you want to study at grad school?

You should see the hours my brother works, it is ridiculous.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 10, 2010, 11:03:35 am
It's 9:59. Leaving work now.

he's the first to show up & the last to leave, that LBSS is a hard worker.


My boss certainly thinks so  ;D.

This will all be worth it if A) I get a decent raise at the end of the year and B) I get an ass-kicking recommendation from my boss for whatever job and/or grad school I apply to next.

What do you want to study at grad school?

You should see the hours my brother works, it is ridiculous.

Don't know. Just know that I'll end up there at some point and that it won't be for a useless degree like an MA. What does your brother do?
Title: Re: a fast and explosive donkey!
Post by: Joe on November 10, 2010, 12:04:51 pm
It's 9:59. Leaving work now.

he's the first to show up & the last to leave, that LBSS is a hard worker.


My boss certainly thinks so  ;D.

This will all be worth it if A) I get a decent raise at the end of the year and B) I get an ass-kicking recommendation from my boss for whatever job and/or grad school I apply to next.

What do you want to study at grad school?

You should see the hours my brother works, it is ridiculous.

Don't know. Just know that I'll end up there at some point and that it won't be for a useless degree like an MA. What does your brother do?

He works in finance in New York. He is usually at the office until about 11pm, sometimes until 2am on crazy days.

Also, don't be dissin' the MA.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 12, 2010, 09:05:13 am
Yesterday I worked from 8 AM to 11 PM.

Gym closes at 10 PM.

You figure out whether I worked out or not.

This will all be over today and then I can actually start working out again.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 12, 2010, 09:01:05 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

First workout since Monday, I was so excited. Wasn't an awesome workout, but whatever.

warm up
shoot hoops -- cold then hot
sprinter's warm ups
10y sprints x4 -- pretty light intensity

work

1-step x10-12 -- mostly shitty but a couple I actually got low and hit 30"
tuck jumps 2x10
pogos 2x5

REA squat 2x3x75
jump squat 3x3x75
squat 5x255
OHP 3x5x105 -- figured I might as well progress from 95
chin up 3x5x44 (chain weighs 8.5, so weight from the other day should be 41.5)

cool down
stretch
Title: Re: a fast and explosive donkey!
Post by: Zetz on November 13, 2010, 12:48:36 am
Welcome to my world. This week I skipped a couple workouts because I literally didn't have time in the day to eat. Ironically my Sunday journal entry was about how much more I've been eating lately. Musical rehearsals at school shot that down. I'm hardly home right now.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 13, 2010, 05:09:42 pm
Up at my parents' watching the dogs cause family is out of town. Took advantage by going over to the middle school to dunk on their sub-10-feet baskets. Unforunately, the only ball in the whole house that isn't a tennis ball is...a softball. So I had to use that. Still, felt nice to actually put something through a basket for once, instead of trying just to get a knuckle above the rim. Not sure of the height but I'll go back and measure at some point. Got some video, too, which I'll upload when I get back to my house.

warm up
medium-speed down-and-backs on the basketball court
mobility drills, leg swings, etc.
15y sprints x2 @80-85%

work
1-step jumps x8-10 -- some with ball some without
full run-up jumps x8-10 -- same

cool down

stretch

Again, not sure how high I was getting but the video plus a measuring tape will help with that. Felt nice. Full run-ups were good, I was actually starting gradually and then accelerating into the plant somewhat. Need to focus on getting low cause I'm damn sure not reactive enough to jump high otherwise.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 13, 2010, 05:11:00 pm
Welcome to my world. This week I skipped a couple workouts because I literally didn't have time in the day to eat. Ironically my Sunday journal entry was about how much more I've been eating lately. Musical rehearsals at school shot that down. I'm hardly home right now.

That's rough, man. Makes me think of that old Checkers commercial:

You gotta eat.
What are you do-in'?
Said who do you think you are?
You won't get far.
You gotta eat.
Checkers.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 14, 2010, 05:38:24 am
Welcome to my world. This week I skipped a couple workouts because I literally didn't have time in the day to eat. Ironically my Sunday journal entry was about how much more I've been eating lately. Musical rehearsals at school shot that down. I'm hardly home right now.

That's rough, man. Makes me think of that old Checkers commercial:

You gotta eat.
What are you do-in'?
Said who do you think you are?
You won't get far.
You gotta eat.
Checkers.

i just lol'd, loud.

perfect
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 14, 2010, 05:47:25 pm
Today I jumped out of a plane at 13,500 feet. No workout.
Title: Re: a fast and explosive donkey!
Post by: Joe on November 14, 2010, 05:58:13 pm
Today I jumped out of a plane at 13,500 feet. No workout.

I take it your parachute worked.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 14, 2010, 06:57:47 pm
Today I jumped out of a plane at 13,500 feet. No workout.

what??????????????? details??????????????

sick dude.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 14, 2010, 10:31:05 pm
http://www.youtube.com/watch?v=gDdrCshzY1A
Title: Re: a fast and explosive donkey!
Post by: Flander on November 15, 2010, 12:19:27 am
Nice jumps man. What is this Takoma?
Title: Re: a fast and explosive donkey!
Post by: Zetz on November 15, 2010, 02:02:41 am
Today I jumped out of a plane at 13,500 feet. No workout.

You bastard... I'm so jealous. >:(
Title: Re: a fast and explosive donkey!
Post by: vag on November 15, 2010, 04:38:13 am
Nice dunks man , i like the court too!



Today I jumped out of a plane at 13,500 feet. No workout.

adarq.org WR Depth Drop  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:
Title: Re: a fast and explosive donkey!
Post by: Flander on November 15, 2010, 04:44:55 am
Nice dunks man , i like the court too!



Today I jumped out of a plane at 13,500 feet. No workout.

adarq.org WR Depth Drop  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:

Hahaha. GOod one.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 15, 2010, 05:25:36 am
nice jumps in there at the end man, wonder how high it is..


Nice dunks man , i like the court too!



Today I jumped out of a plane at 13,500 feet. No workout.

adarq.org WR Depth Drop  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:

hahaha!!
Title: Re: a fast and explosive donkey!
Post by: ssr7 on November 16, 2010, 01:11:01 am
sick dunks man! is that takoma in dc or takoma park in md? did you go to hs in moco?
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 16, 2010, 09:38:31 am
sick dunks man! is that takoma in dc or takoma park in md? did you go to hs in moco?

Thanks man! It's the Takoma Middle School in MD (i.e. Takoma Park). I went to Blair for HS. Takoma is about 2.5 blocks from where I grew up.
Title: Re: a fast and explosive donkey!
Post by: ssr7 on November 16, 2010, 02:00:46 pm
That's tight dude. My cousin went to Blair and graduated in 08'; her name is Jaya Kannan...sound familiar? Were you in the science & math magnet?
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 16, 2010, 03:20:33 pm
That's tight dude. My cousin went to Blair and graduated in 08'; her name is Jaya Kannan...sound familiar? Were you in the science & math magnet?

Nah, I'm too old.  :D

Was in the other magnet, CAP. Lots of friends in math/sci magnet, though.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 16, 2010, 11:18:56 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

I think I missed a SP workout. Will have to go back and double-check. EDIT: Nope, didn't. Anyway, this week hasn't really provided the relief I'd been hoping for work-wise, but at least volleyball was canceled at the gym tonight, so I got to jump at the rim. Jumps weren't extraordinarily high, but they felt smooth and I was consistently getting 30", nothing lower, and maybe 2 30.5".

warm up
shoot hoops
sprinter's warm ups
few tuck jumps

work
15y sprint x4, then
superset x5 -- ended up with about 15 1-step jumps and 8 full run-up jumps
1-step x4, alternate with full run-up x4
15y sprint x1
couple more 1-step jumps
tuck jump 2x20
pogo 2x5
bench 3x5x155 -- form was tight
BOR 3x8x135 -- form tight on 1st and 3rd sets, kind of weak in 2nd
core x3
--ab rollouts x20
--side plank x30s/ea
--poor man's reverse hyper x10

cool down
stretch
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 17, 2010, 04:27:56 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

I think I missed a SP workout. Will have to go back and double-check. Anyway, this week hasn't really provided the relief I'd been hoping for work-wise, but at least volleyball was canceled at the gym tonight, so I got to jump at the rim. Jumps weren't extraordinarily high, but they felt smooth and I was consistently getting 30", nothing lower, and maybe 2 30.5".

nice, you still working on getting lower in the jump? I recall that was getting you up a bit higher..

regardless, that's good, usually I see some 29's in here.. you hit like 12+ 30's? if so, real nice.

Title: Re: a fast and explosive donkey!
Post by: LBSS on November 17, 2010, 09:33:08 am
Yeah something like 12-13 30's, 2 30.5's and maybe 1 or 2 29-29.5's when I was goofing around at the end and not resting long enough. I was thinking about getting lower, but mostly (especially on the full run-ups) about starting slow and then accelerating at the end. If you look at the vid from the other day, my approach is a lot better than it had been. Still ugly and my plants still suck, but getting better.
Title: Re: a fast and explosive donkey!
Post by: cowed77 on November 17, 2010, 10:46:22 am
ur runups looking better than the last time!  :highfive:
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 17, 2010, 08:27:57 pm
warm up
shoot around -- okay

work
jump rope 20/40x16

cool down
stretch

nice and easy
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 18, 2010, 11:41:10 am
Also have noticed that my hamstrings are not as flexible as they used to be. The core stretches from STW feel great and I've been doing calves, pecs and delts consistently, but I have to remember to do hamstrings and upper back.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 18, 2010, 05:48:05 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Thought I was gonna get the court today but some random JV basketball team was practicing.  :pissed:

warm up
foam roll
stretches
jump rope x a bit

work
depth drops 2x5x18"
tucks 3x20
pogos 2x5

Having a big pre-Thanksgiving dinner with a bunch of my friends tonight, so had to hustle out after that to get ready and shit. Makin' some green beans with mint and jalapenos...mmmm.........

EDIT: Just realized this is the end of phase 2. Still don't really think I'm gonna see a big gain at the end of this, but not much longer before I find out.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 19, 2010, 03:40:57 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Thought I was gonna get the court today but some random JV basketball team was practicing.  :pissed:

warm up
foam roll
stretches
jump rope x a bit

work
depth drops 2x5x18"
tucks 3x20
pogos 2x5

Having a big pre-Thanksgiving dinner with a bunch of my friends tonight, so had to hustle out after that to get ready and shit. Makin' some green beans with mint and jalapenos...mmmm.........


sheeeiiitt.. nice

shoulda took pics of the feast.


Quote
EDIT: Just realized this is the end of phase 2. Still don't really think I'm gonna see a big gain at the end of this, but not much longer before I find out.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 19, 2010, 09:31:17 am
I think somebody was taking pictures, but past a certain point I was too full and too drunk to notice. So much food. Our kitchen is a complete disaster right now. Great success. ;D
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 20, 2010, 11:56:31 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Not counting the first SP workout as done cause this was a half workout at best. Messed up my back somehow on the first set of tuck jumps, soldiered through the REA and jump squats but when I tried to load more weight on the bar it was just not happening. Fuck. How did I tweak my back doing tuck jumps? I guess this is what I get for trying to work out in the morning, or something.

warm up
jump rope x a bit
core stretches

work
tuck jumps x20 -- balls
t-spine mobility exercises
REA squat 2x3x85
jump squat 3x3x85
squat warm ups
goodbye

cool down

stretch

On the bright side, I'm 24 today.
Title: Re: a fast and explosive donkey!
Post by: PoPe on November 20, 2010, 12:01:56 pm
happy 24th time around the sun, i hope all ur wishes are fullfilled in ur 25th xD
Title: Re: a fast and explosive donkey!
Post by: ssr7 on November 20, 2010, 12:51:46 pm
happy birthday man!
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 20, 2010, 07:14:44 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Not counting the first SP workout as done cause this was a half workout at best. Messed up my back somehow on the first set of tuck jumps, soldiered through the REA and jump squats but when I tried to load more weight on the bar it was just not happening. Fuck. How did I tweak my back doing tuck jumps? I guess this is what I get for trying to work out in the morning, or something.

warm up
jump rope x a bit
core stretches

work
tuck jumps x20 -- balls
t-spine mobility exercises
REA squat 2x3x85
jump squat 3x3x85
squat warm ups
goodbye

cool down

stretch

On the bright side, I'm 24 today.

damn how good was your warmup? that's so weird wtf..

extra shitty happening on your birthday, happy bday but damn..
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 21, 2010, 10:51:12 am
Warm up was standard. I really think it might be because it was the morning and my spine was still loose from sleep. But what about the tucking movement stressed it out, I don't know.

Anyway, thanks for the happy birthdays guys!
Title: Re: a fast and explosive donkey!
Post by: Flander on November 21, 2010, 02:08:28 pm
Happy bday twin.  :highfive: Im 24 today as well then.  ;D Damn I feel old. Maybe thats why you wrecked your back. Because of your extreme age.  :ninja:
Title: Re: a fast and explosive donkey!
Post by: vag on November 21, 2010, 02:12:25 pm
Happy bday twin.  :highfive: Im 24 today as well then.  ;D Damn I feel old. Maybe thats why you wrecked your back. Because of your extreme age.  :ninja:

LBSS happy birthday !!!

Flander are you trying to depress me?  :P
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 22, 2010, 03:50:10 am
Happy bday twin.  :highfive: Im 24 today as well then.  ;D Damn I feel old. Maybe thats why you wrecked your back. Because of your extreme age.  :ninja:

LBSS happy birthday !!!

Flander are you trying to depress me?  :P


lol..





LBSS, the explosive hip flexion could have aggravated your back, the hip flexor origin or just some really intense posterior tilt.. so combine that with morning instead of at night, that definitely could have been the cause.. the back is especially vulnerable in the morning, but i would have imagined by the time you got the the gym & warmed up that woulda been a non issue.

sucks, how's it feeling now? hope its getting better.

pc
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 22, 2010, 08:50:21 am
Happy bday twin.  :highfive: Im 24 today as well then.  ;D Damn I feel old. Maybe thats why you wrecked your back. Because of your extreme age.  :ninja:

LBSS happy birthday !!!

Flander are you trying to depress me?  :P


Mid-20's baby! I'm getting on in years, for sure. Vag, you should pretty much hang 'em up at this point.  ;D

@adarq: I think you're right, combo of hip flexion/extreme posterior tilt did it. It was already feeling better throughout yesterday and I did some stretches and stuff. About 95% today, I'd say. Good enough to get back under the bar.  :strong:
Title: Re: a fast and explosive donkey!
Post by: dmarrone39 on November 22, 2010, 11:13:40 am
yea I did the same doing tuck jumps the other day. Hurt like hell but just adjusted how high I brought my knees.


lol im 24 also, happy birthday
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 22, 2010, 12:27:33 pm
yea I did the same doing tuck jumps the other day. Hurt like hell but just adjusted how high I brought my knees.

That's interesting. I'll try less flexion the next time I do them, see how it goes.

lol im 24 also, happy birthday

Thanks!
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 22, 2010, 09:32:11 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
foam roll
stretches
jump rope

work
tuck jump 4x15
pogo 4x5 -- neither of these felt especially bouncy, even by my standards
jump squat 3x3x85 -- pretty good
squat 5x275 -- best squat set I've had in a while, after a bunch in a row with shit form
OHP 3x5x115
chin 3x5x53.5
core x3
--crunch x50
--side crunch x25/ea
--superman x25

cool down
stretch
Title: Re: a fast and explosive donkey!
Post by: Flander on November 23, 2010, 04:32:28 am
Happy bday twin.  :highfive: Im 24 today as well then.  ;D Damn I feel old. Maybe thats why you wrecked your back. Because of your extreme age.  :ninja:

LBSS happy birthday !!!

Flander are you trying to depress me?  :P


yes

 :ninja:
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 23, 2010, 06:02:24 am
yea I did the same doing tuck jumps the other day. Hurt like hell but just adjusted how high I brought my knees.

That's interesting. I'll try less flexion the next time I do them, see how it goes.

lol im 24 also, happy birthday

Thanks!

i think i need to make sure to remind people not to OVER-HIP FLEX.. seems like people are starting to force hip flexion way too hard.

shit.
Title: Re: a fast and explosive donkey!
Post by: kbm12345 on November 23, 2010, 07:43:23 am
Do tuck jumps always hurt your back? Thats like the only exercise that slightly aggravates my back for some reason, dont know why though?
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 23, 2010, 07:46:46 am
Do tuck jumps always hurt your back? Thats like the only exercise that slightly aggravates my back for some reason, dont know why though?

Nope, never had a problem with them before. And didn't yesterday when I did them again. I think it was just some overenthusiastic hip flexion.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 23, 2010, 05:34:14 pm
Do tuck jumps always hurt your back? Thats like the only exercise that slightly aggravates my back for some reason, dont know why though?

try to focus more on getting higher than on hip flexing.. i think alot of people are confused, i'm just now realizing that.. the exercise is more of an emphasis on: getting as high as possible with a very short ground contact.. when focusing slightly on hip flexion (such as with mr tucks), ground contacts will be less, than for example, compared to MR "jumps" (ie very fast repeated svj's), but mr tucks are less intense than pogos due to trying not to lock out the landing.. so MR tucks become more of a submax exercise because of the hip flexion component, BUT, the emphasis definitely isn't on hip flexion.. trying to REALLY hip flex is not the focus of this exercise..

i should probably start referring to them as something else, fuuuuckkk.. this is a debacle.. lol

peace
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 23, 2010, 06:02:24 pm
Yeah man when I think "tuck" I think "knees to chest." Realized belatedly that that's not right. I might scrap them altogether because I find it hard to be sure I'm getting triple extension when I do them. Okay to add another set or two of pogos in lieu of tuck jumps?

Suggested alternative name: MR half-tuck jumps.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 23, 2010, 06:26:22 pm
Yeah man when I think "tuck" I think "knees to chest." Realized belatedly that that's not right. I might scrap them altogether because I find it hard to be sure I'm getting triple extension when I do them. Okay to add another set or two of pogos in lieu of tuck jumps?

Suggested alternative name: MR half-tuck jumps.

MR half tuck jumps.

you get triple extension, it just happens very fast, and you don't "feel it happening".. if you ever check my slowmo tuck vids i had put up, you'll see it.

i'd still do something similar to tucks, like double leg bound, don't need to go max distance, just focus on max height, similar to tucks but you're moving forward.

pc
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 23, 2010, 10:39:22 pm
warm up
foam roll legs and back
core stretches

work
run @ easy pace x ~41:20, 4.45 miles

cool down
stretch

Felt like absolute shit, like my legs were filled with concrete. Form felt awful and inconsistent, breathing was easy but HR was too high. Bizarre run. Didn't help that it was pretty windy. Had to stop about 1/2 mile in cause my tibia was starting to tweak. Massaged it for a bit and it was fine.
Title: Re: a fast and explosive donkey!
Post by: ssr7 on November 24, 2010, 03:42:18 am
Quote
On the bright side, I'm 24 today.

Happy belated man!!!
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 24, 2010, 04:27:44 am
warm up
foam roll legs and back
core stretches

work
run @ easy pace x ~41:20, 4.45 miles

cool down
stretch

Felt like absolute shit, like my legs were filled with concrete. Form felt awful and inconsistent, breathing was easy but HR was too high. Bizarre run. Didn't help that it was pretty windy. Had to stop about 1/2 mile in cause my tibia was starting to tweak. Massaged it for a bit and it was fine.

nice, why did you decide to run? 4.45 is alot to run just out of nowhere.

pc
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 24, 2010, 09:03:08 am
run

nice, why did you decide to run? 4.45 is alot to run just out of nowhere.

pc

Because I'm still very out of shape and therefore should be getting more light cardio, because I told myself I was going to yesterday and didn't want to back out like a bitch, because I like to run. 4.45 isn't that much more than I ran the last time out, and that felt great.

Mostly the bolded part, though, tbh.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 24, 2010, 11:09:47 am
For Tam, if you read this, because I'm not allowed to post in the Q&A section: There's a reason they call him Loliquin. That article didn't make any sense. Looooot of broscience and voodoo comes out of that guy these days.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 26, 2010, 07:20:00 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Wednesday = Anniversary with GF = no workout
Yesterday = Thanksgiving = no workout
Today, went a did this sick ropes course with my family, supposedly the biggest and most badass in the US, only one of its kind here. It was really fun. Then I went to the gym and tied (maybe beat) an absolute PR in DLRVJ and did it 3 or 4 times, to boot. CNS was blazing. My phone display was broken earlier today but I got home, plugged it in just now and it started working again, I started shouting in celebration, heard a door slam elsewhere in the apartment, walked into the living room, saw a pair of wine glasses and heard some soft music on and saw my roommate's door closed and laughed at myself for crushing the mood.
 :highfive:

warm up
shoot around -- inconsistent as hell
various stretches

work
sprint x4x15y
1-step x4 -- terrible, 29.5 at best
sprint x1x15y
1-step x4 -- better, 29.5-30
sprint x1x15y
full run-up x4 -- meh
sprint x1x15y
full run-up x4 -- YES YES YES YES YES YES YES YES 31.5 YES YES YES YES YES YES

From then on just a bunch more full run-ups, maybe 10 or 12, hitting 31.5 at least twice more and 30.5 several other times. Was super inconsistent, though, CNS was so fired up that at least 4 of the jumps were a complete waste as I got way out of control on the run up and just blew the plant. Got 30 on a couple of those and barely went vertical at all on a couple of others (lol). The whole time I was shaking my head and saying, "It's short, it's so fucking short," to myself over and over.

MR half tucks 3x15
pogos 4x5 -- felt better than any other pogos I've done

I'm starving now. Time for food.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 27, 2010, 02:06:15 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Wednesday = Anniversary with GF = no workout
Yesterday = Thanksgiving = no workout
Today, went a did this sick ropes course with my family, supposedly the biggest and most badass in the US, only one of its kind here. It was really fun. Then I went to the gym and tied (maybe beat) an absolute PR in DLRVJ and did it 3 or 4 times, to boot. CNS was blazing. My phone display was broken earlier today but I got home, plugged it in just now and it started working again, I started shouting in celebration, heard a door slam elsewhere in the apartment, walked into the living room, saw a pair of wine glasses and heard some soft music on and saw my roommate's door closed and laughed at myself for crushing the mood.
 :highfive:

warm up
shoot around -- inconsistent as hell
various stretches

work
sprint x4x15y
1-step x4 -- terrible, 29.5 at best
sprint x1x15y
1-step x4 -- better, 29.5-30
sprint x1x15y
full run-up x4 -- meh
sprint x1x15y
full run-up x4 -- YES YES YES YES YES YES YES YES 31.5 YES YES YES YES YES YES

From then on just a bunch more full run-ups, maybe 10 or 12, hitting 31.5 at least twice more and 30.5 several other times. Was super inconsistent, though, CNS was so fired up that at least 4 of the jumps were a complete waste as I got way out of control on the run up and just blew the plant. Got 30 on a couple of those and barely went vertical at all on a couple of others (lol). The whole time I was shaking my head and saying, "It's short, it's so fucking short," to myself over and over.

MR half tucks 3x15
pogos 4x5 -- felt better than any other pogos I've done

I'm starving now. Time for food.

 :headbang:

sick man! that's great news about the jumps & pogos.. hopefully some new pr's coming..

that ropes course sounds really fun too.. u got an url ?

happy anniversary broooo.
Title: Re: a fast and explosive donkey!
Post by: Flander on November 27, 2010, 02:14:40 am
Congrats man. Great job.
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 28, 2010, 11:12:49 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot around -- pretty good
mobility, sprinter's warm ups

work
sprint x4x15y
1-step x4
sprint x15y
full run up x4
sprint x15y
full run up x16
tuck jump x20, 20, 15
pogo 4x5

...much later...

foam roll
stretch

More good jumping. A couple of 31.5, a few more 31, a few more 30.5 and the rest 30. One or two felt like PRs but I don't want to say they were any higher than 31.5. Tucks were okay, pogos were mostly okay, although last set was better than the others. Occurred to me to try dunking a tennis ball at the end, but I was tired at that point and need more height before I get that much of my fingers over the rim anyway. Getting stuffed by the rim with a tennis ball in hand = epic fail. At least there was no one else in the gym. Too happy that last workout's improvement wasn't a fluke to care.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 29, 2010, 05:15:44 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot around -- pretty good
mobility, sprinter's warm ups

work
sprint x4x15y
1-step x4
sprint x15y
full run up x4
sprint x15y
full run up x16
tuck jump x20, 20, 15
pogo 4x5

...much later...

foam roll
stretch

More good jumping. A couple of 31.5, a few more 31, a few more 30.5 and the rest 30. One or two felt like PRs but I don't want to say they were any higher than 31.5. Tucks were okay, pogos were mostly okay, although last set was better than the others. Occurred to me to try dunking a tennis ball at the end, but I was tired at that point and need more height before I get that much of my fingers over the rim anyway. Getting stuffed by the rim with a tennis ball in hand = epic fail. At least there was no one else in the gym. Too happy that last workout's improvement wasn't a fluke to care.

good sign, teh power is coming.
Title: Re: a fast and explosive donkey!
Post by: vag on November 29, 2010, 05:48:50 am
More good jumping. A couple of 31.5, a few more 31, a few more 30.5 and the rest 30. One or two felt like PRs but I don't want to say they were any higher than 31.5.

Pretty awesome , consistent PR level sessions = no joke!
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 29, 2010, 02:53:11 pm
Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 29, 2010, 09:06:49 pm
SMR x45 mins
stretching x45 mins

Didn't end up doing any cardio, but 90 minutes of soft-tissue work has me feeling like it was time well spent anyway.

EDIT: Also, weighed myself at the gym and was 166.4, which is about 4 pounds lighter than usual. Not eating enough.
Title: Re: a fast and explosive donkey!
Post by: nba8340 on November 29, 2010, 09:34:54 pm
yea man congrats on the pr sessions, keep it going
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 29, 2010, 10:31:53 pm
yea man congrats on the pr sessions, keep it going

thanks man.
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 30, 2010, 04:03:17 am
Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?

real quick synopsis, as im being bit by mosquitos..

volume-strength:power:deload-reactive = 1:2:1


session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH


session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH


session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH


session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH


basically:

Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1

so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.

what you think?

peace man!@$!@
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 30, 2010, 09:55:42 am
Looks tight, thanks man! Couple of questions, if you don't mind:

Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?

real quick synopsis, as im being bit by mosquitos..

Do you not have functioning windows or window screens? Benefits of living where it's not warm anymore...

volume-strength:power:deload-reactive = 1:2:1


session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH

For SQUAT: both? i.e. 3x3, then 3x8?
For UNILATERAL: What do you mean to go here? What's an explosive (that's what the "e" is, right?) upper body unilateral exercise? Could I do, say, DB bench and then DB rows?

session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH

2 rotations = MSEM, JSx2, MSEM, JSx2?

session 3:
...


session 4:
...


basically:
...

so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.

what you think?

peace man!@$!@

Think that looks great. I will try to get some light cardio in a couple of times a week, but I mean REALLY light. Incline walking, easy rowing, maybe stationary bike. No running for a while.

Okay to do some beach/bro work, as discussed in Flander's journal? When would you throw it in?

Also, FWIW, I think I'll use ~90% of my all-time squat max as a 1RM estimate to start with and go from there. That is, 290.

EDIT: One last very important question. There will be times when I can't do ME jumps at all, because I've been held late at work and the court's in use. Substitution on those days? Depth drops?
Title: Re: a fast and explosive donkey!
Post by: adarqui on November 30, 2010, 06:41:49 pm
Looks tight, thanks man! Couple of questions, if you don't mind:

Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?

real quick synopsis, as im being bit by mosquitos..

Do you not have functioning windows or window screens? Benefits of living where it's not warm anymore...

no i was outside squatting when i wrote the post.. lol




Quote
volume-strength:power:deload-reactive = 1:2:1


session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH

For SQUAT: both? i.e. 3x3, then 3x8?
For UNILATERAL: What do you mean to go here? What's an explosive (that's what the "e" is, right?) upper body unilateral exercise? Could I do, say, DB bench and then DB rows?

for squat ya, 3x3 heavy, then 3x8 same weight for some extra volume.

unilateral = walking lunges or stepups, e = each.. so 4 x 3 each leg

upper body is whatever, bench/db row etc.






Quote
session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH

2 rotations = MSEM, JSx2, MSEM, JSx2?

ya exactly..

MSEM 1 x 4
rest ~1min
jump squat 1 x 3
rest 2min
jump squat 1 x 3
rest 2-3min
MSEM 1 x 4
rest ~1min
jump squat 1 x 3
rest 2min
jump squat 1 x 3




Quote
Quote

session 3:
...


session 4:
...


basically:
...

so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.

what you think?

peace man!@$!@

Think that looks great. I will try to get some light cardio in a couple of times a week, but I mean REALLY light. Incline walking, easy rowing, maybe stationary bike. No running for a while.

Okay to do some beach/bro work, as discussed in Flander's journal? When would you throw it in?

Also, FWIW, I think I'll use ~90% of my all-time squat max as a 1RM estimate to start with and go from there. That is, 290.

EDIT: One last very important question. There will be times when I can't do ME jumps at all, because I've been held late at work and the court's in use. Substitution on those days? Depth drops?

you can drop in some beach work on any of the recovery days, just stay away from straining.. that stuff is fine during recovery days, so is light cardio too (light interval sprints/walk etc).. other than that, feel free to throw in extra beach work during the volume session 1.

3 x 5 dj from 18" (~15s rest between resp, 3-4min rest between sets).. then 4 x 3 depth drops from 30" or slightly higher (2min rest between sets).

peace mang
Title: Re: a fast and explosive donkey!
Post by: LBSS on November 30, 2010, 07:09:49 pm
Sweet, thanks.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 01, 2010, 12:07:47 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Forgot to post this last night. Was crunched for time. Legs felt pretty dead.

warm up
shoot hoops -- what's cooler than being cool?
stretches/mobility stuff

work
depth jump 3x5@18" -- pretty bad, I think, but I've never been good at these
depth drop 4x3@30" -- not as bad, although I did lose my balance on a couple

cool down
stretch
shoot hoops more -- not as bad, I remembered to bend my #$@I!# knees on each shot and, lo and behold, they started falling
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 01, 2010, 02:10:46 pm
Just sacked up and bought some lifting shoes. Now I can finally get the most out of chin-ups!  :strong:
Title: Re: a fast and explosive donkey!
Post by: Flander on December 01, 2010, 02:42:54 pm
Just sacked up and bought some lifting shoes. Now I can finally get the most out of chin-ups!  :strong:

Yeah. Lifting shoes are a must for any upper body exercise.  :headbang:
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 02, 2010, 07:02:31 pm
Just sacked up and bought some lifting shoes. Now I can finally get the most out of chin-ups!  :strong:

nice, those shoes should really help you get a few more reps on chinups..................................................................................
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 02, 2010, 09:53:12 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

The old farts had taken over the court tonight. Plus I got blood drawn for some tests earlier in the day. Not a lot, but still kept it on the short side at the gym.

warm up
jump rope
light foam roll
boo LeBron
mobility/stretches

work
depth jump 2x5x18" -- figured out why I suck so much at these...
depth drop 2x3x30" -- harder barefoot (as I did them tonight) than with shoes
squat STIM 2x285, 2x295 -- easy

cool down
stretch
boo LeBron
Title: Re: a fast and explosive donkey!
Post by: cowed77 on December 04, 2010, 10:57:58 am
Just sacked up and bought some lifting shoes. Now I can finally get the most out of chin-ups!  :strong:

Yeah. Lifting shoes are a must for any upper body exercise.  :headbang:


wait wait wait... am i missing somethin here? weightlifting shoes are those high cut boots type things, with a little heel right?
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 05, 2010, 06:27:28 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

PR PR PR PR PR PR PR PR PR

warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day

work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7

cool down
foam roll x30 mins
stretch x30 mins

Helped an older guy who was trying to learn how to roll. Like helping people with stuff.

PR PR PR PR PR PR PR PR PR
Title: Re: a fast and explosive donkey!
Post by: zgin on December 05, 2010, 07:02:05 pm
60 min of foam roll and stretch= :o    nice pr man! considering it was on your first jump, you probably have more in you too! 
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 06, 2010, 03:29:13 am
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

PR PR PR PR PR PR PR PR PR

warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day

work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7

cool down
foam roll x30 mins
stretch x30 mins

Helped an older guy who was trying to learn how to roll. Like helping people with stuff.

PR PR PR PR PR PR PR PR PR

fucking awesome dude, wish i would have known this while you were on IRC tonight, i would have high five'd the fuck out of you..

props, and ya CNS dies quick after pr's.

awesome man@!$!@
 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
Title: Re: a fast and explosive donkey!
Post by: vag on December 06, 2010, 03:35:58 am
 :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 06, 2010, 12:59:21 pm
:headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:

Thanks for the props, guys!

Tomorrow begins adarq plan numba 1, with my new shoes that just came. Sweet.

EDIT: This is a bit silly, but the shoes have me absolutely champing at the bit to go work out. I can't wait to see what squats are like with real shoes on instead of elevating my heels on little plates.

COB tomorrow cannot come soon enough. Might even try to dip out of work a little bit early (boss is in Egypt).
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 06, 2010, 01:43:26 pm
60 min of foam roll and stretch= :o    nice pr man! considering it was on your first jump, you probably have more in you too! 

Thanks zgin. Yeah, foam rolling tends to take a while for me cause I got trigger points and tightness all over the place. When I have time I like to spend a while on it. Stretching, too. It's not always a full hour but I always feel much better after a good soft tissue session.

NOTE TO SELF: I need to expand the STW-style stretching a bit. I already do the core stretches plus calves and pecs and am getting somewhat prolific at those. Will add hamstrings and low back next, I think.
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 06, 2010, 08:20:30 pm
:headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:

Thanks for the props, guys!

Tomorrow begins adarq plan numba 1, with my new shoes that just came. Sweet.

EDIT: This is a bit silly, but the shoes have me absolutely champing at the bit to go work out. I can't wait to see what squats are like with real shoes on instead of elevating my heels on little plates.

COB tomorrow cannot come soon enough. Might even try to dip out of work a little bit early (boss is in Egypt).

what kind of shoes you get again? which brand?
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 06, 2010, 09:16:21 pm
Do-Wins. Grey. I'll get a vid up soon cause I got my new DROID! Sweet.

Tonight, soreness in pecs and lats. Kept it nice and easy, feel pretty good now. If experience is any guide, will be more sore tomorrow. Oh well.

warm up
light foam roll, 5-6 mins
light stretching

work
jump rope x100,100,100,50,50
row x15 mins, easy pace
jump rope x50,50,50,50

cool down
stretch
Title: Re: a fast and explosive donkey!
Post by: ssr7 on December 07, 2010, 01:32:17 am
Quote
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

PR PR PR PR PR PR PR PR PR

warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day

work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7

cool down
foam roll x30 mins
stretch x30 mins

Helped an older guy who was trying to learn how to roll. Like helping people with stuff.

PR PR PR PR PR PR PR PR PR

fucking awesome dude, wish i would have known this while you were on IRC tonight, i would have high five'd the fuck out of you..

props, and ya CNS dies quick after pr's.

awesome man@!$!@
 headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang
x2!

Major props man!
Title: Re: a fast and explosive donkey!
Post by: Ice-O on December 07, 2010, 01:47:33 am
hey lbss, wats with the foot xray? you fractured your 5th metatarsal tuberosity?
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 07, 2010, 09:28:08 am
hey lbss, wats with the foot xray? you fractured your 5th metatarsal tuberosity?

Nope, arthritis in the metacarpophalangeal joint of the great toe. AKA hallux rigidus. Plus a bone spur up top there, which you can see. Used to just be the left foot, now it's both.
Title: Re: a fast and explosive donkey!
Post by: Chris Hickson on December 07, 2010, 10:40:32 am
sup breh  :ninja:
Title: Re: a fast and explosive donkey!
Post by: Flander on December 07, 2010, 12:42:48 pm
you tha beastman  :strong: :strong: :strong:

Good job on the jumps bro.  :highfive:
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 08, 2010, 09:35:33 am
Didn't get a chance to post last night. FIRST DAY OF ADARQ PLAN NUMBA ONE.

s1: volume-strength
- RATING (7/10)
soreness in abs, pecs and lats, felt a bit flat overall but not bad

- warmup

- ME jumps (~5-7 x 2)

30-31, not great but not worried about it given how high I was getting on Sunday

- MR double leg bounds: 5 x 5
Forgot to do these.

- SQUAT: 3 x 3
255, 255, 255

-SQUAT 3x8
225, 225, 225 == harder than expected

- UPPER (SS)
OHP: 3x5
110, 110, 110 == easier than expected
DB row: 3x8
50, 50, 50 == likewise

- UNILATERAL: 3 x 3e (BSS)

135, 135, 135

- OPTIONAL: CORE (Y/N?)

N

- STRETCH

Not well enough but was crunched for time at the end. Stretched later.

First day wearing new Do-Wins. It's gonna be an adjustment, feels really different than barefoot on plates. Not as good, honestly, which was disappointing. The shoes also make my feet want to pronate, which I'm not sure is good. Maybe I'm just not used to them yet.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 08, 2010, 09:39:17 am
sup breh  :ninja:

sup
Title: Re: a fast and explosive donkey!
Post by: Zetz on December 08, 2010, 10:37:49 am
I can do 4x5 on DB press with 60's. If 50's aren't easy for you something is very wrong...
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 08, 2010, 11:47:44 am
I can do 4x5 on DB press with 60's. If 50's aren't easy for you something is very wrong...

They were rows. And yes, they were very, very easy.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 08, 2010, 01:41:48 pm
Likely none of your will care about this, but it's rocking my industry's world right now: http://www.usaid.gov/press/releases/2010/pr101208.html?utm_source=twitterfeed&utm_medium=twitter (http://www.usaid.gov/press/releases/2010/pr101208.html?utm_source=twitterfeed&utm_medium=twitter).

Quote from: USAID
FOR IMMEDIATE RELEASE

www.usaid.gov

WASHINGTON, DC - Today, the United States Agency for International Development (USAID) suspended the Academy for Educational Development (AED) from receiving new U.S. Government awards pending an ongoing investigation by the USAID Office of Inspector General (OIG). Initial findings by USAID's OIG reveal evidence of serious corporate misconduct, mismanagement, and a lack of internal controls, and raise serious concerns of corporate integrity.

The investigation was initiated in the spring of 2009 and OIG informed USAID of its findings this summer.

USAID took this suspension action in response to substantiated evidence of misconduct by AED. The Agency takes seriously any allegations involving the mismanagement of U.S. Government funds. USAID is conducting a review of every program associated with AED. The review will determine the best steps forward for ensuring the protection of U.S. taxpayer funds and the continuity of the United States' development goals. USAID will continue to work closely with OIG during its investigation.
Title: Re: a fast and explosive donkey!
Post by: Zetz on December 08, 2010, 09:51:01 pm
I can do 4x5 on DB press with 60's. If 50's aren't easy for you something is very wrong...

They were rows. And yes, they were very, very easy.

Yeah... rows. That's what I meant. Damn. I really need more sleep time between rehearsals and school.
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 08, 2010, 10:11:41 pm
Didn't get a chance to post last night. FIRST DAY OF ADARQ PLAN NUMBA ONE.

s1: volume-strength
- RATING (7/10)
soreness in abs, pecs and lats, felt a bit flat overall but not bad

- warmup

- ME jumps (~5-7 x 2)

30-31, not great but not worried about it given how high I was getting on Sunday

- MR double leg bounds: 5 x 5
Forgot to do these.

- SQUAT: 3 x 3
255, 255, 255

-SQUAT 3x8
225, 225, 225 == harder than expected

- UPPER (SS)
OHP: 3x5
110, 110, 110 == easier than expected
DB row: 3x8
50, 50, 50 == likewise

- UNILATERAL: 3 x 3e (BSS)

135, 135, 135

- OPTIONAL: CORE (Y/N?)

N

- STRETCH

Not well enough but was crunched for time at the end. Stretched later.

nice session man..


Quote
First day wearing new Do-Wins. It's gonna be an adjustment, feels really different than barefoot on plates. Not as good, honestly, which was disappointing. The shoes also make my feet want to pronate, which I'm not sure is good. Maybe I'm just not used to them yet.

get some vid in them :/
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 09, 2010, 11:41:38 pm
Had kind of a shitty day. Ended up kind of angry by the time I left work for the gym. Not a good set up for a workout. Plus the old fucks took over the court by the time I got warmed up, so no jumps at the rim, had to settle for some dangling shit in the weight room. I hate those old motherfuckers, they suck so bad and they rent the court so you can't even shoot around on the opposite end while they play their slow-ass game.

s2: power

- RATING (5/10)
Shit mood, sore/dead feeling glutes, fuck the old guys, got pissed at my gf, which rarely happens. Glad I ground this one out, better luck next time.

- warmup
shoot -- okay for about two minutes, then for some reason the switch flipped off and I went like 3 for my next 30. Bizzare.
mobility/sprinter's warm ups

- 10 yard dashes x 5
Slow, tweaked right toe

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
Horrible, no pop at all

- ME MR halftuck: 5 x 5
see above

- ME MR pogo: 3 x 5
again

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
285 -- a little grindy on a couple of reps but actually not bad; shoes still make me feel weird/pronatey, but not as bad as Tues

- C1: JUMP SQUAT: 2 x 3 (30%)
85

- C1-info: 2 rotations


- S1: dips @ 3 x TF
20, 11, 9 -- could have pushed a little harder but didn't
- S1: pullups @ 3 x TF
10, 6, 4 -- same

- OPTIONAL: CORE (Y/N?) superset x3
crunch +40 x20
leg lower x12
Pallof press x10x80e

- STRETCH
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 10, 2010, 06:05:05 am
Had kind of a shitty day. Ended up kind of angry by the time I left work for the gym. Not a good set up for a workout. Plus the old fucks took over the court by the time I got warmed up, so no jumps at the rim, had to settle for some dangling shit in the weight room. I hate those old motherfuckers, they suck so bad and they rent the court so you can't even shoot around on the opposite end while they play their slow-ass game.

fucking lol..



Quote
s2: power

- RATING (5/10)
Shit mood, sore/dead feeling glutes, fuck the old guys, got pissed at my gf, which rarely happens. Glad I ground this one out, better luck next time.

- warmup
shoot -- okay for about two minutes, then for some reason the switch flipped off and I went like 3 for my next 30. Bizzare.
mobility/sprinter's warm ups

- 10 yard dashes x 5
Slow, tweaked right toe

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
Horrible, no pop at all

- ME MR halftuck: 5 x 5
see above

- ME MR pogo: 3 x 5
again

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
285 -- a little grindy on a couple of reps but actually not bad; shoes still make me feel weird/pronatey, but not as bad as Tues

- C1: JUMP SQUAT: 2 x 3 (30%)
85

- C1-info: 2 rotations


- S1: dips @ 3 x TF
20, 11, 9 -- could have pushed a little harder but didn't
- S1: pullups @ 3 x TF
10, 6, 4 -- same

- OPTIONAL: CORE (Y/N?) superset x3
crunch +40 x20
leg lower x12
Pallof press x10x80e

- STRETCH


damn shitty session but you'll be better for the next one.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 10, 2010, 09:53:13 am
Forgot to mention: Right ankle (the one I've sprained repeatedly) was tweaking a little after the first set of MSEM squats. Went away very quickly though and no trouble on the second set.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 12, 2010, 06:23:02 pm
s3: power

- RATING (8/10)

- warmup

- 10 yard dashes x 5

-ME jumps (~5-7 x 2)
not great, 30-31, one about 31.5. Just off, which was surprising because I felt good and sprints were not bad.

- ME MR tuck: 5 x 5
same, just felt a bit off; jumps were noisier than usual

- ME MR pogo: 3 x 5
same

- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles
265 == felt good, pretty fast

- C1: JUMP SQUAT: 2 x 3 (30%)
85 == I think my transitions are still pretty slow but I was getting decent height

- C1-info: 2 rotations

- S1: dips @ 3 x AF
15, 15, 15 (last set AF)

- S1: pullups @ 3 x AF
8, 8, 6 (last set AF)

bicep curls 10x20e

two-hand DB OH tricep extension 10x40

- OPTIONAL: CORE
crunch x60
side crunch x25e
cut it off because I thought I was going to be late for something but then shit got canceled...w/e

- STRETCH

felt nice
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 14, 2010, 10:57:40 pm
s4: deload-reactive

- RATING (6/10)
felt good but got like 4.5 hours of sleep last night, so...

- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2)
7, 5 == damn, mostly 30-30.5, maybe 1 31 and 1 31.5

- ME MR double leg bounds: 5 x 5
best set was third set, first time doing these so nothing else to compare it to

- ME MR tuck: 5 x 5
meh, meh, meh, okay, okay

- ME MR pogo: 5 x 5
meh, meh, meh, okay, okay

- STRETCH

All in all, kind of disappointed. Work got in the way of sleep, unfortunately. And with that, time for bed.
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 15, 2010, 12:30:46 am
sheeeeeeeeit.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 15, 2010, 09:31:43 am
I think my approaches regressed somehow. Like I'm overthinking it or something and that's translating into weak run ups, poor acceleration into the plant. On the ones where my approach doesn't suck, I was getting up okay. Not great but okay. Frustrating but I'm not too worried about it for the time being.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 15, 2010, 09:35:43 pm
took the ol' gf to the gym today.

warm up
foam roll
mobility

work
teach gf squat, dl, ohp and chin up
row x10 mins @easy pace
incline walk @14 incline x15 mins

cool down
stretch
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 16, 2010, 12:05:02 am
took the ol' gf to the gym today.

warm up
foam roll
mobility

work
teach gf squat, dl, ohp and chin up
row x10 mins @easy pace
incline walk @14 incline x15 mins

cool down
stretch

hot. pics.


ya man make sure your mindset is solid when jumping, think about those aggressive runups and getting a little deeper into the plant, since that helps you.. FUCKING GET UP THERE THOUGH, BEFORE YOU JUMP, SMACK URSELF IN THE FACE AND IMAGINE IT'S ME SMACKING YOU.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 16, 2010, 09:37:00 am
took the ol' gf to the gym today.

warm up
foam roll
mobility

work
teach gf squat, dl, ohp and chin up
row x10 mins @easy pace
incline walk @14 incline x15 mins

cool down
stretch

hot. pics.



ya man make sure your mindset is solid when jumping, think about those aggressive runups and getting a little deeper into the plant, since that helps you.. FUCKING GET UP THERE THOUGH, BEFORE YOU JUMP, SMACK URSELF IN THE FACE AND IMAGINE IT'S ME SMACKING YOU.

Haha, I think she would have smacked me if I'd tried to take a picture. She's a dancer, had never seen the inside of a weight room before, was not comfortable in there. Stronger than she expected, though, lol. Better at chin up (negatives) than what's-his-face who does two and quits.

Anyway, got decent sleep last night and the night before, looking forward to jumps today. I think the real key is just focusing and getting really fired up. That's much easier for me when there's no one else around, but whatever. Gotta do it anyway.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on December 16, 2010, 10:01:52 am
Hey LBSS, have you read Alan Aragons book? His articles are good and the reviews say its a great book. I think I'm going to buy it soon :strong:
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 16, 2010, 10:17:02 am
Hey LBSS, have you read Alan Aragons book? His articles are good and the reviews say its a great book. I think I'm going to buy it soon :strong:

Girth Control? No, haven't read it. Have heard nothing but good things, though, and believe them because what I've read of his elsewhere has always been spot-on. He's tight, I subscribe to his research review.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on December 16, 2010, 10:42:21 am
Hey LBSS, have you read Alan Aragons book? His articles are good and the reviews say its a great book. I think I'm going to buy it soon :strong:

Girth Control? No, haven't read it. Have heard nothing but good things, though, and believe them because what I've read of his elsewhere has always been spot-on. He's tight, I subscribe to his research review.
Nice, I'm going to subscribe to the research review as soon as i got more money... :headbang:
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 16, 2010, 11:27:20 pm
s1: volume-strength
- RATING (7/10)

- warmup

- ME jumps (~5-7 x 2)
Shite. 30-31.

- MR double leg bounds: 5 x 5
Okay, better than last time.

- SQUAT: 3 x 3
260, 260, 260 == tweaked something in my right hip. TFL plus something else just on the medial side of the hip flexor. Sharp pain, happens during the concentric portion just before I get back to standing. Tried stretching it out and working it with thumbs/theracane a bit in between sets. Got through all these sets, weight felt light and form felt good otherwise. But...

-SQUAT 3x8
Got one rep and realized the hip was just not having it. Frustrated. Hip still feels wonky when I move it around but doesn't hurt at all. Just like something is a bit loose or off or something.

- OHP: 3x5
115, 115, 115

- DB row: 3x8
55, 55, 55

- UNILATERAL: 3 x 3e (BSS)
No. Was done with legs at that point.

- OPTIONAL: CORE (Y/N?) x2
crunch x50
side crunch x25e

- STRETCH
foam rolled good first, then stretched

Frustrated. One-step jumps were again better than full run-ups. WTF happened.

Also, I need to start eating more. Nutrition is not on point and that's stupid because I know better.
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 17, 2010, 05:11:02 am
s1: volume-strength
- RATING (7/10)

- warmup

- ME jumps (~5-7 x 2)
Shite. 30-31.

- MR double leg bounds: 5 x 5
Okay, better than last time.

- SQUAT: 3 x 3
260, 260, 260 == tweaked something in my right hip. TFL plus something else just on the medial side of the hip flexor. Sharp pain, happens during the concentric portion just before I get back to standing. Tried stretching it out and working it with thumbs/theracane a bit in between sets. Got through all these sets, weight felt light and form felt good otherwise. But...

dammit wtf...



Quote
-SQUAT 3x8
Got one rep and realized the hip was just not having it. Frustrated. Hip still feels wonky when I move it around but doesn't hurt at all. Just like something is a bit loose or off or something.

- OHP: 3x5
115, 115, 115

- DB row: 3x8
55, 55, 55

- UNILATERAL: 3 x 3e (BSS)
No. Was done with legs at that point.

- OPTIONAL: CORE (Y/N?) x2
crunch x50
side crunch x25e

- STRETCH
foam rolled good first, then stretched

Frustrated. One-step jumps were again better than full run-ups. WTF happened.

Also, I need to start eating more. Nutrition is not on point and that's stupid because I know better.

fuck this hip shit is not good, hope its nothing bleh.

if it's bugging we shouldnt do session 2 etc.. thats not something to work through.. could this have anything to do with the squat shoes, changing your form?

;/

Title: Re: a fast and explosive donkey!
Post by: Raptor on December 17, 2010, 06:33:02 am
Maybe a problem with the ITB? Foam rolling?
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 17, 2010, 08:08:32 am
@adarq: Yeah, I think it might be the shoes. Never had a problem like this when I was using plates.

@raptor: I think for the time being I just need to up my prehab/mobility work and not stress it out too much. So yeah, more foam rolling and other stuff. Don't think it has anything to do with the IT band.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on December 17, 2010, 04:38:08 pm
http://articles.elitefts.com/articles/nutrition/all-natural-unhealthy-whole-grains/ (http://articles.elitefts.com/articles/nutrition/all-natural-unhealthy-whole-grains/)

thought you might like that...

ah, and that: http://asp.elitefts.com/qa/default.asp?qid=134507&tid= (http://asp.elitefts.com/qa/default.asp?qid=134507&tid=)
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 17, 2010, 05:58:14 pm
http://articles.elitefts.com/articles/nutrition/all-natural-unhealthy-whole-grains/ (http://articles.elitefts.com/articles/nutrition/all-natural-unhealthy-whole-grains/)

thought you might like that...

ah, and that: http://asp.elitefts.com/qa/default.asp?qid=134507&tid= (http://asp.elitefts.com/qa/default.asp?qid=134507&tid=)

As Alan himself would say: Broscience. Looks cool, sounds cool...but it's still a crock of bullshit.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on December 17, 2010, 06:15:39 pm
http://articles.elitefts.com/articles/nutrition/all-natural-unhealthy-whole-grains/ (http://articles.elitefts.com/articles/nutrition/all-natural-unhealthy-whole-grains/)

thought you might like that...

ah, and that: http://asp.elitefts.com/qa/default.asp?qid=134507&tid= (http://asp.elitefts.com/qa/default.asp?qid=134507&tid=)

As Alan himself would say: Broscience. Looks cool, sounds cool...but it's still a crock of bullshit.

??? could you please elaborate on that?
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 18, 2010, 11:55:52 am
The article is just as paleotarded as can be. Paleo is a branch of broscience. There you have it.
Title: Re: a fast and explosive donkey!
Post by: Zetz on December 18, 2010, 12:15:56 pm
Quote
However, the best study is the one you do on YOURSELF. Change a variable, monitor the result and then decide how it worked for YOU, because in the end, you are the only research result that matters.

That's probably the only part I can agree with 100%.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on December 18, 2010, 12:32:08 pm
The article is just as paleotarded as can be. Paleo is a branch of broscience. There you have it.

So you are talking about the "grains article"... I don't think Paleo is pure broscience! Sure there are some people that overexaggerate  it, but we know that grains aren't the best thing for us to eat, even Alan Aragon says that these are empty calories in the audio interview with Mike Robertson.

http://www.direct-ms.org/pdf/EvolutionPaleolithic/Cereal%20Sword.pdf (http://www.direct-ms.org/pdf/EvolutionPaleolithic/Cereal%20Sword.pdf)
It's been long since i read this, but there should be a section about bioavailability of "all those good nutrients" in grains.

What do you think about Kecks answer to my question?
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 18, 2010, 01:56:04 pm
I'm with Zetz. The only good thing I can say about any of that is that you should find out what works for YOU. "Paleo" is a bullshit term with no meaning other than ridiculously fluid and arbitrary limitations. The article you sent, just like pretty much all "paleo" literature, is based on pure speculation and talking around the point.

Do "we" really know that grains aren't good to eat? Some of the only studies actually done on varying levels of grain consumption have shown a positive correlation between increased whole grain intake and improved cardiovascular indicators. Recent archaeological evidence (ignored by Cordain, or else he's unaware of it) has indicated that humans may have been eating grain for more than 100,000 years. And as Cordain allows, the concentrated and systematic cultivation of grain is what enabled the rise of civilization and eventually the computers and internet you and I are using to interact. Without grain-based agriculture, we would still be hunter-gatherers. We can debate whether that's a good thing or not on balance, but we should probably first strip to our leather underpants and return to the African savannah from whence we came. Furthermore, there is evidence that the advent of agriculture actually caused an acceleration in human evolution. People who live in areas with historically greater grain consumption show greater numbers of alleles adapted to help us process grain. The idea that we're genetically the same as our distant ancestors is wrong.

Cordain talks about everything in black and white: Either you are EATING ALL GRAINS ALL THE TIME AND SHUTTING OFF HEALTHY FOODS or you are PALEO AND VIRTUOUS IN LINE WITH OUR EVOLUTIONARY HISTORY AS DEFINED BY LOREN CORDAIN. Garbage. It's entirely possible to include whole grains as part of a perfectly healthy, balanced diet. Same goes for the satanic HFCS. If all you eat is bread, then yeah, you're in trouble. But that would either indicate stupidity on your part or an utter lack of options. For example, see the plight of starving people in India or sub-Saharan Africa.

If you have Celiac disease, then by all means, stay away from gluten. If you do well on a low-carb diet, by all means, stick with it. But I'll stick with my toast, pasta, and occasional cookie or milk shake, thank you very much. I also eat lean meat, fatty meat, greens, fruit, dairy, eggs, nuts, etc.

If you want Aragon's fully-realized take on "paleo," I'm happy to send you the issue of AARR from a year ago in which the feature article is "An Objective Look at the Paleo Diet." PM me your email address if you're interested.
Title: Re: a fast and explosive donkey!
Post by: Zetz on December 18, 2010, 02:33:12 pm
It really has a lot to do with your own body. I can't remember who it was (I think it was my dad's uncle... or maybe his dad), but people in my ancestry, at least within their tiny communities, were known for being very strong but not particularly large. If I remember right, I've been told my body type is much like my dad's uncle Pepe's was. (Yes, Pepe.) I never knew him, but my aunt says my torso in particular is a lot like his was. Somewhat small, with narrow slanting shoulders. Yet one of the most common stories I hear about him was his ability to carry large posts over each shoulder. He would carry two at a time, patiently, while other people working with him struggled to pick up one. What did he eat? Oh right, a whole lot of grains. Beans, rice, beef and pork that was as organic as it gets, and the occasional fruit.

Even now, you can't say to everyone, "eat this because it will help you with such and such." People's genetics vary greatly and not everyone reacts to different foods equally. I will admit right now, my diet has a lot of fats and a lot of carbs in it, because I mostly eat my mom's cooking. The amount of fats and carbs in my diet (despite being fairly balanced and healthy on both sides) would probably make most Anglo-Americans fat quickly. What I've been eating is fairly similar to what my grandparents ate and it works for me, but I doubt it would work for someone in Eastern Europe.

That's why I the only part I can agree with is experimenting on yourself. I've always hated beans, and unlike the rest of my extended family, I don't eat very many tortillas, but I can almost guarantee they would only benefit me.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on December 18, 2010, 03:41:59 pm
I'm with Zetz. The only good thing I can say about any of that is that you should find out what works for YOU. "Paleo" is a bullshit term with no meaning other than ridiculously fluid and arbitrary limitations. The article you sent, just like pretty much all "paleo" literature, is based on pure speculation and talking around the point.

Do "we" really know that grains aren't good to eat? Some of the only studies actually done on varying levels of grain consumption have shown a positive correlation between increased whole grain intake and improved cardiovascular indicators. Recent archaeological evidence (ignored by Cordain, or else he's unaware of it) has indicated that humans may have been eating grain for more than 100,000 years. And as Cordain allows, the concentrated and systematic cultivation of grain is what enabled the rise of civilization and eventually the computers and internet you and I are using to interact. Without grain-based agriculture, we would still be hunter-gatherers. We can debate whether that's a good thing or not on balance, but we should probably first strip to our leather underpants and return to the African savannah from whence we came. Furthermore, there is evidence that the advent of agriculture actually caused an acceleration in human evolution. People who live in areas with historically greater grain consumption show greater numbers of alleles adapted to help us process grain. The idea that we're genetically the same as our distant ancestors is wrong.

Cordain talks about everything in black and white: Either you are EATING ALL GRAINS ALL THE TIME AND SHUTTING OFF HEALTHY FOODS or you are PALEO AND VIRTUOUS IN LINE WITH OUR EVOLUTIONARY HISTORY AS DEFINED BY LOREN CORDAIN. Garbage. It's entirely possible to include whole grains as part of a perfectly healthy, balanced diet. Same goes for the satanic HFCS. If all you eat is bread, then yeah, you're in trouble. But that would either indicate stupidity on your part or an utter lack of options. For example, see the plight of starving people in India or sub-Saharan Africa.

If you have Celiac disease, then by all means, stay away from gluten. If you do well on a low-carb diet, by all means, stick with it. But I'll stick with my toast, pasta, and occasional cookie or milk shake, thank you very much. I also eat lean meat, fatty meat, greens, fruit, dairy, eggs, nuts, etc.

If you want Aragon's fully-realized take on "paleo," I'm happy to send you the issue of AARR from a year ago in which the feature article is "An Objective Look at the Paleo Diet." PM me your email address if you're interested.

Thx for the clarification, and yeah, i agree that it depends from person to person!
As you might know, it's just really confusing with all that "information" out there, to distinguish between what's right and what's wrong...

You like Lyle McDonald but not John Berardi, right? How do you know that one of them is "right" and the other "wrong"?
thx
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 20, 2010, 04:48:32 pm
Did nothing this weekend except some walking, rolling and stretching. And secksing. Hip feels fine and ready to try more squatting but I got up this morning and my god damn motherfucking right ankle hurt. Has been off and on all day, when I twist on it or step on it in certain ways. Nothing too serious but what the fuck? I can't think of anything that would cause it to spontaneously start hurting again. Plus the pain is behind the ankle bone, on the outside, rather than in front of the bone (where the sprains were focused). I repeat: What. The. Fuck.

Gonna go work out today, try to get some footage of squats and jumps and insh'allah not fuck myself up any worse. Gah.
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 21, 2010, 06:01:33 am
Did nothing this weekend except some walking, rolling and stretching. And secksing. Hip feels fine and ready to try more squatting but I got up this morning and my god damn motherfucking right ankle hurt. Has been off and on all day, when I twist on it or step on it in certain ways. Nothing too serious but what the fuck? I can't think of anything that would cause it to spontaneously start hurting again. Plus the pain is behind the ankle bone, on the outside, rather than in front of the bone (where the sprains were focused). I repeat: What. The. Fuck.

Gonna go work out today, try to get some footage of squats and jumps and insh'allah not fuck myself up any worse. Gah.

the ankle will be fine, insh'allah.

maybe it's just the cold weather? ur gettin` old tho, like me, shit like that just kicks in mang.. remember, pain is just weakness leaving the body! or some lame quote like that.

lolol

secksing ftw.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 21, 2010, 12:20:14 pm
Did nothing this weekend except some walking, rolling and stretching. And secksing. Hip feels fine and ready to try more squatting but I got up this morning and my god damn motherfucking right ankle hurt. Has been off and on all day, when I twist on it or step on it in certain ways. Nothing too serious but what the fuck? I can't think of anything that would cause it to spontaneously start hurting again. Plus the pain is behind the ankle bone, on the outside, rather than in front of the bone (where the sprains were focused). I repeat: What. The. Fuck.

Gonna go work out today, try to get some footage of squats and jumps and insh'allah not fuck myself up any worse. Gah.

the ankle will be fine, insh'allah.

maybe it's just the cold weather? ur gettin` old tho, like me, shit like that just kicks in mang.. remember, pain is just weakness leaving the body! or some lame quote like that.

lolol

secksing ftw.


Yup. I get some good cardio in that way.

Ankle is feeling fine again today.

Last night, went to do a modified power workout, basically thinking to do all the jumps as prescribed but then just do 3x5 squats, super light, to mess with form and see what's what. But on the second ME RVJ hip was just protesting too much. Legs were out of the question. So I did dips and pull ups and stretched and called it a night.

On the plus side, the two jumps I had were 31 or so and the run-ups felt way better than they had.
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 21, 2010, 09:47:58 pm
Did nothing this weekend except some walking, rolling and stretching. And secksing. Hip feels fine and ready to try more squatting but I got up this morning and my god damn motherfucking right ankle hurt. Has been off and on all day, when I twist on it or step on it in certain ways. Nothing too serious but what the fuck? I can't think of anything that would cause it to spontaneously start hurting again. Plus the pain is behind the ankle bone, on the outside, rather than in front of the bone (where the sprains were focused). I repeat: What. The. Fuck.

Gonna go work out today, try to get some footage of squats and jumps and insh'allah not fuck myself up any worse. Gah.

the ankle will be fine, insh'allah.

maybe it's just the cold weather? ur gettin` old tho, like me, shit like that just kicks in mang.. remember, pain is just weakness leaving the body! or some lame quote like that.

lolol

secksing ftw.


Yup. I get some good cardio in that way.

Ankle is feeling fine again today.

Last night, went to do a modified power workout, basically thinking to do all the jumps as prescribed but then just do 3x5 squats, super light, to mess with form and see what's what. But on the second ME RVJ hip was just protesting too much. Legs were out of the question. So I did dips and pull ups and stretched and called it a night.

On the plus side, the two jumps I had were 31 or so and the run-ups felt way better than they had.

good about the jumps but damn that hip shitt.... eeeehhhhhhh.. ;/
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 22, 2010, 12:34:35 pm
Vacation starts tomorrow. Gonna be in NYC, then Connecticut and upstate(ish) NY, where my mom's family is. Home on the 27th. While gone it's gonna be nonstop visiting, but I'm going to try to get some workouts in for general conditioning. E.g. Ross Enamait's deck of cards. Possibly even jumping rope if my uncle's basement ceiling is high enough. At least, gonna get some good stretching in. Hopefully by next Tuesday my hip will be back in working order and I can get back to the real business of trying to put a leather-and-rubber ball through a metal hoop ten feet off the ground.
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 23, 2010, 06:27:33 pm
Vacation starts tomorrow. Gonna be in NYC, then Connecticut and upstate(ish) NY, where my mom's family is. Home on the 27th. While gone it's gonna be nonstop visiting, but I'm going to try to get some workouts in for general conditioning. E.g. Ross Enamait's deck of cards. Possibly even jumping rope if my uncle's basement ceiling is high enough. At least, gonna get some good stretching in. Hopefully by next Tuesday my hip will be back in working order and I can get back to the real business of trying to put a leather-and-rubber ball through a metal hoop ten feet off the ground.

squat your GF for reps, deadlift your GF for reps, curl your GF for reps, floor press your GF for reps.

bam
Title: Re: a fast and explosive donkey!
Post by: Zetz on December 23, 2010, 11:04:19 pm
Vacation starts tomorrow. Gonna be in NYC, then Connecticut and upstate(ish) NY, where my mom's family is. Home on the 27th. While gone it's gonna be nonstop visiting, but I'm going to try to get some workouts in for general conditioning. E.g. Ross Enamait's deck of cards. Possibly even jumping rope if my uncle's basement ceiling is high enough. At least, gonna get some good stretching in. Hopefully by next Tuesday my hip will be back in working order and I can get back to the real business of trying to put a leather-and-rubber ball through a metal hoop ten feet off the ground.

squat your GF for reps, deadlift your GF for reps, curl your GF for reps, floor press your GF for reps.

bam


The logic in that is so far beyond brilliant that I can't even begin to describe how genius that is.
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 24, 2010, 06:01:30 am
Vacation starts tomorrow. Gonna be in NYC, then Connecticut and upstate(ish) NY, where my mom's family is. Home on the 27th. While gone it's gonna be nonstop visiting, but I'm going to try to get some workouts in for general conditioning. E.g. Ross Enamait's deck of cards. Possibly even jumping rope if my uncle's basement ceiling is high enough. At least, gonna get some good stretching in. Hopefully by next Tuesday my hip will be back in working order and I can get back to the real business of trying to put a leather-and-rubber ball through a metal hoop ten feet off the ground.

squat your GF for reps, deadlift your GF for reps, curl your GF for reps, floor press your GF for reps.

bam


The logic in that is so far beyond brilliant that I can't even begin to describe how genius that is.

lol!@#!
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 28, 2010, 11:36:33 pm
What up fools. Back from vacation a day later than expected due to a snowstorm and ridiculous winds that left parts of my aunt and uncle's property with six foot drifts and other parts with exposed grass. Only got in one dedicated "workout," but plenty of long hilly walks, shoveling, and carrying, throwing and dragging my little cousins around got me plenty of exercise.

12/25
warm up

Circuit x2
--Ladder squats/push ups x10,9,8...1
--Tarzan chin ups on I-beam x5e

stretch

Various other days
walking x a bunch
shoveling x a bunch more
tossing around my cousins x even more than that, little fuckers are inexhaustible
Title: Re: a fast and explosive donkey!
Post by: Zetz on December 29, 2010, 01:12:05 am
What up fools. Back from vacation a day later than expected due to a snowstorm and ridiculous winds that left parts of my aunt and uncle's property with six foot drifts and other parts with exposed grass. Only got in one dedicated "workout," but plenty of long hilly walks, shoveling, and carrying, throwing and dragging my little cousins around got me plenty of exercise.

12/25
warm up

Circuit x2
--Ladder squats/push ups x10,9,8...1
--Tarzan chin ups on I-beam x5e

stretch

Various other days
walking x a bunch
shoveling x a bunch more
tossing around my cousins x even more than that, little fuckers are inexhaustible

LOL
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 29, 2010, 05:54:56 am
What up fools. Back from vacation a day later than expected due to a snowstorm and ridiculous winds that left parts of my aunt and uncle's property with six foot drifts and other parts with exposed grass. Only got in one dedicated "workout," but plenty of long hilly walks, shoveling, and carrying, throwing and dragging my little cousins around got me plenty of exercise.

12/25
warm up

Circuit x2
--Ladder squats/push ups x10,9,8...1
--Tarzan chin ups on I-beam x5e

stretch

Various other days
walking x a bunch
shoveling x a bunch more
tossing around my cousins x even more than that, little fuckers are inexhaustible

LOL

double LOL
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 29, 2010, 05:59:33 pm
today, a splitting headache and modified volume-strength workout. on the plus side, no hip pain to speak of.

- RATING (4/10)

- warmup

- ME jumps (~5-7 x 2)

shite, 30-30.5

- MR double leg bounds: 5 x 5
skipped

- SQUAT: 3 x 3
skipped

-SQUAT 3x8
155,155,155

superset == meant to do 3 but my headache just kept getting worse so bagged it after 2
- OHP: 3x5
125, 115
- DB row: 3x8
60,60

- UNILATERAL: 3 x 3e (BSS)
skipped

- OPTIONAL: CORE (Y/N?)
guess

- STRETCH
Title: Re: a fast and explosive donkey!
Post by: adarqui on December 30, 2010, 01:17:12 am
today, a splitting headache and modified volume-strength workout. on the plus side, no hip pain to speak of.

that's good, very good to hear.. hope it stays gone.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 31, 2010, 05:03:37 pm
s2: power
- RATING (9/10)
plenty of sleep over last couple of days, good meal, CNS fired up

- warmup
haven't mentioned this recently, but my shooting touch has returned. not missing much.  :highfive:

- 10 yard dashes x 5
very quiet, felt light

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
ended up doing about 8 true ME jumps, very quick dropoff but highest 3-4 jumps tied PR. so everything was about 31-32, maybe a twinge more on one jump. go me.

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
subbed 3x8x165, got vid, will try to post later

- C1: JUMP SQUAT: 2 x 3 (30%)
55,55

- C1-info: 2 rotations
N/A

- S1: dips @ 3 x AF
15,15,9 -- all bw+8lbs chain

- S1: pullups @ 3 x AF
7,7,9

- OPTIONAL: CORE (Y/N?)
med ball circuit x3
--OH wall throw x10
--rotating wall throw x10e

- STRETCH
and foam roll

Very, very nice session. Feeling spiffy.

Happy New Year, mudderfukkers.
Title: Re: a fast and explosive donkey!
Post by: LBSS on December 31, 2010, 05:35:35 pm
Also, I found the best psyche-up music. Gwar.
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 01, 2011, 05:23:28 pm
s2: power
- RATING (9/10)
plenty of sleep over last couple of days, good meal, CNS fired up

- warmup
haven't mentioned this recently, but my shooting touch has returned. not missing much.  :highfive:

- 10 yard dashes x 5
very quiet, felt light

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
ended up doing about 8 true ME jumps, very quick dropoff but highest 3-4 jumps tied PR. so everything was about 31-32, maybe a twinge more on one jump. go me.

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
subbed 3x8x165, got vid, will try to post later

- C1: JUMP SQUAT: 2 x 3 (30%)
55,55

- C1-info: 2 rotations
N/A

- S1: dips @ 3 x AF
15,15,9 -- all bw+8lbs chain

- S1: pullups @ 3 x AF
7,7,9

- OPTIONAL: CORE (Y/N?)
med ball circuit x3
--OH wall throw x10
--rotating wall throw x10e

- STRETCH
and foam roll

Very, very nice session. Feeling spiffy.

lol nice session what teh hell.

;p

you perform alot better when you get a good sleep. good job on everything, jumps especially.



Quote
Happy New Year, mudderfukkers.

same 2 u mudderfukkr... oh when are we going to do a TOUGH MUDDER <-- lol
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 01, 2011, 05:24:41 pm
Also, I found the best psyche-up music. Gwar.

hahahaha what.......
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 02, 2011, 07:23:01 pm
The fucking gym closes at 7 despite saying on the website that it closes at 9. Got there in time for a couple of ME jumps without much of a warm up and hit 31 on one of them, so whatever. Then that was it. Better luck next time, and hopefully they'll change the #()$I@ website.
Title: Re: a fast and explosive donkey!
Post by: Zetz on January 02, 2011, 07:26:01 pm
I hate that. Gyms suck at giving people information.
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 03, 2011, 06:02:04 am
The fucking gym closes at 7 despite saying on the website that it closes at 9. Got there in time for a couple of ME jumps without much of a warm up and hit 31 on one of them, so whatever. Then that was it. Better luck next time, and hopefully they'll change the #()$I@ website.

ssssssssssssshhhhhhhhhhhhhhhhhhheeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeit.

similar to when i goto a court and it's only 8pm and the lights are off, like wtf.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 03, 2011, 05:59:33 pm
new year's resolutions:

eat more veggies
get more sleep
train harder
Title: Re: a fast and explosive donkey!
Post by: Raptor on January 03, 2011, 06:09:38 pm
Mine's should be "have sex with someone/something else than own hand". Whatever. :ninja:
Title: Re: a fast and explosive donkey!
Post by: Zetz on January 03, 2011, 08:47:33 pm
Mine's should be "have sex with someone/something else than own hand". Whatever. :ninja:

HAHAHAHAHA!

But I should get more sleep like LBSS wants....
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 04, 2011, 04:21:53 am
Mine's should be "have sex with someone/something else than own hand". Whatever. :ninja:

whoa...
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 04, 2011, 10:59:22 am
Mine's should be "have sex with someone/something else than own hand". Whatever. :ninja:

whoa...

it's a good resolution. all power to the vagina hand, but actual vaginas are more fun.  :D
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 04, 2011, 11:16:28 am
Quote from: adarq
BW =
SORENESS =
ACHES/INJURIES =
FATIGUE =
DIET =

WORKOUT:
...

COMMENTS:
...

gonna start using the adarq format. want to keep better track of that other stuff. and having to write down diet, even if it's just like, "adequate today," or whatever, will help.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 04, 2011, 11:39:58 pm
BW = idk
SORENESS = none
ACHES/INJURIES = none
FATIGUE = not terrible but i didn't get enough sleep last night either, more like not very focused
DIET = should have eaten something in the afternoon, otherwise good

s2: power
- RATING (6/10)
not enough sleep, bad food timing

- warmup

- 10 yard dashes x 5

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
slipped on the first one. tried to move to the other hoop but wasn't having it. fucking bitches need to clean that floor more often. substituted:

-depth jumps 3x5

-depth drops 4x3

- ME MR halftuck: 5 x 5
was feeling sluggish so skipped. i'm so retarded. i know the solution but i don't do it.

- ME MR pogo: 3 x 5
same

- JUMP SQUAT: 2 x 3 (30%)
60,60

- SQUAT 3x8x175
felt fantastic, oddly

- S1: dips @ 3 x AF
+8 x15,15,10 -- one more than last time, it's okay

- S1: pullups @ 3 x AF
8,8,6

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Title: Re: a fast and explosive donkey!
Post by: LBSS on January 05, 2011, 08:20:08 pm
foam roll

40/30/20/10 squat/crunch/push up(/2) ladder -- short and easy, just to get blood flowing a little bit

stretch
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 06, 2011, 02:16:02 am
foam roll

40/30/20/10 squat/crunch/push up(/2) ladder -- short and easy, just to get blood flowing a little bit

stretch

where's the ADARQ (TM) format wtf?????
Title: Re: a fast and explosive donkey!
Post by: vag on January 06, 2011, 07:33:16 am
Why are you squatting so light lately? An injury i missed or getting back from xmas off?
Checked fast a few pages back but didn't find anything...
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 06, 2011, 09:24:34 am
foam roll

40/30/20/10 squat/crunch/push up(/2) ladder -- short and easy, just to get blood flowing a little bit

stretch

where's the ADARQ (TM) format wtf?????

Wasn't planning to use it for random SMR/stretching/cardio days, but maybe I should...

Why are you squatting so light lately? An injury i missed or getting back from xmas off?
Checked fast a few pages back but didn't find anything...

Injured hip mildly after I got my new squatting shoes, so I rested a bit, backed way off and went back to higher reps to try to get the tissues conditioned properly before I get back into heavier stuff.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 06, 2011, 10:20:45 pm
BW = idk
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = fine, more veggies than usual because half the people made salad for the staff meeting/pot luck at work today

Gym was a complete waste. I was at work til 8:20 so didn't get to the gym until 9, then realized that the worthless, snivelling old fucks were having their weekly game so I couldn't use the court. I am terrible at improvising in the gym, once thrown from my planned workout I'm lost. So I did some SMR, shot the shit with a guy I'm gonna take snatch lessons from sometime soon, who has all the SMR toys imaginable. Then once the fucks stopped playing, I did some sprinter's warm ups and did 5 sprints. They felt great, light and fast. Then I tried one jump and slipped, got pissed and at that point it was 9:45, the gym was closing in 15 minutes and I called it a night.

 :pissed:
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 06, 2011, 10:21:46 pm
I want/need:
Title: Re: a fast and explosive donkey!
Post by: Flander on January 07, 2011, 02:22:01 am
What is it you do for a living?

I want/need:
  • a scale
  • a tiger tail
  • a different place to do jumps

Tiger tail like from vinnie the pooh?
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 07, 2011, 09:34:22 am
What is it you do for a living?

I work in international development. The programs I manage deal primarily with disaster risk reduction and humanitarian assistance, so, for example, responding comprehensively to the flooding in Pakistan. Although if you ask adarq, I'm a spy for the CIA.

I want/need:
  • a scale
  • a tiger tail
  • a different place to do jumps

Tiger tail like from vinnie the pooh?


Tiger tail like this:

(http://www.walkinbackrub.co.uk/photos/1.588009TIGERTAIL.jpg)

Also, lol @ "vinnie" the pooh. You Europeans...
Title: Re: a fast and explosive donkey!
Post by: ssr7 on January 07, 2011, 03:20:06 pm
I want a tiger tail too! It was on my xmas wish-list, but I never ended up getting one:/
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 08, 2011, 06:40:25 pm
BW = idk but I'm about to buy a scale
SORENESS = none
ACHES/INJURIES = right toe was bugging a little but nothing major
FATIGUE = none, which is odd because I didn't sleep well
DIET = ok, sipped protein shake starting halfway through workout, which I don't normally do. Liked that.

s1: volume-strength
- RATING (7/10)

- warmup

- ME jumps (~5-7 x 2)
basketball games going on, so subbed in
- depth jump 3x3
- depth drop 3x3

- MR double leg bounds: 5 x 5
shot hoops during rest periods, couldn't miss

- SQUAT: 3 x 8
185,185,185

- trap bar DL 3x5
275,275,275 == first time doing these in forever, super light

- OHP: 3x5
120,120,120 == hard

- DB row: 3x8
70,70,70

- UNILATERAL: 3 x 8e (BSS)
140,140,140 (2x70# db) == hard

- OPTIONAL: CORE (Y/N?)
full sit up 3x15+25# plate

- curlzzz
2x10x15

- tricep extension
2x10x30

- STRETCH
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 08, 2011, 06:42:17 pm
I feel totally awesome right now, btw. It was a good workout.
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 08, 2011, 08:12:00 pm
lol @ vinnie the pooh.


I feel totally awesome right now, btw. It was a good workout.

awesome, trap bar was beastin`.

Title: Re: a fast and explosive donkey!
Post by: LBSS on January 10, 2011, 10:19:17 pm
BW = idk but I'm about to buy a scale
SORENESS =  glutes, hamstrings, traps
ACHES/INJURIES = none
FATIGUE = none
DIET = solid, bout to get more solid

s2: power
- RATING (7/10)

- warmup

- 10 yard dashes x 5: so sore...

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins: game going so subbed:
depth jumps 3x3
depth drops 3x3

- ME MR halftuck: 5 x 5: I am just not a reactive dude

- ME MR pogo: 3 x 5: these were better, actually

- SQUAT: 3x8: 195,195,195

- S1: dips @ 3 x AF: (+8) 15,15,15 PR -- add weight next time

- S1: pullups @ 3 x AF: 8,8,8 -- first two sets to 9 next time

- OPTIONAL: CORE (Y/N?): med ball throws x3
OH x20
side x10e

- STRETCH

Still trying to figure out the best way to fill in the form, so it's easiest to read.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 13, 2011, 09:21:14 am
didn't log last night because i actually kept discipline and WENT TO SLEEP.  :highfive:

BW = idk but I'm about to buy a scale finally bought a scale, it's shipping
SORENESS =  none
ACHES/INJURIES = none
FATIGUE = a bit, gf slept over and she had to get up at 6, which fucked my shit up a little
DIET = solid

s3: power
- RATING (7/10)
- warmup
- 10 yard dashes x 5
i shudder to think what the feedback would be on the CF forum w/r/t my form, but felt fast anyway  :P

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins: game going so subbed:
depth jumps 3x3
depth drops 3x3
felt better than the other day

- ME MR tuck: 5 x 5
likewise

- ME MR pogo: 3 x 5
likewise

- SQUAT 3 x 8
205,205,205

- OHP: 3x5
125, 135 PR

- DB row: 3x8
- UNILATERAL: 3 x 8e (BSS)
- OPTIONAL: CORE (Y/N?)

- STRETCH

Got off work super late, so got to gym super late, so ran out of time to finish this workout. Got pissed and decided that instead of rushing through OHP, DB rows, BSS and stretching with the 15 minutes I had left after my first OHP set, I would try to PR with 135 and call it a night. Nailed it, and RPE wasn't even that high, maybe a 7. Totally irrelevant to vert, but whatever. Still felt okay about it afterward.

I will save the  :personal-record: gif for jump or MAYBE squat related PRs.
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 14, 2011, 03:17:06 am
your use of the strikethrough formatting is cracking me up.. hahafsuhaah

congrats on that PR and finally getting some good sleep ;d

pc
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 14, 2011, 10:37:30 am
your use of the strikethrough formatting is cracking me up.. hahafsuhaah

congrats on that PR and finally getting some good sleep ;d

pc


Haha yeah well I figure it's best to hold myself accountable and note when I've skipped or subbed something. Plus tbh I don't really like your format, so I'm just gonna stick with this.

yesterday:

BW = idk but I finally bought a scale, it's shipping
SORENESS =  none
ACHES/INJURIES = right quad was bugging off and on all day
FATIGUE = none
DIET = solid

work
SMR x over an hour

Quad was flipping out for some reason and I've been bad about SMR, so I did a real thorough job, bottoms of feet all the way up to traps. Feet especially were tough. I really like the SMR exercise I found for them, though: Take two tennis balls, find something to hold onto for balance, and just step on the balls, alternating feet and moving them back and forth to hit different spots. Intense and my left foot was a bit pissed right afterward, but feet felt better after that.

Also, I got plenty sleep last night.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 14, 2011, 06:43:42 pm
Wanted to go do ME jumps tonight but there's ball going on so no court. Fuck more depth jumps, I need to go at the rim. I suck at depth jumps. Will sleep well tonight and go tomorrow afternoon.
Title: Re: a fast and explosive donkey!
Post by: Raptor on January 14, 2011, 06:51:20 pm
Film a depth jump.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 15, 2011, 07:21:42 pm
good point, should do that.

BW = idk but I finally bought a scale, it's shipping
SORENESS =  none
ACHES/INJURIES = none
FATIGUE = none
DIET = wack, went to tea with my grandmother and it was sugar city

s4: deload-reactive

- RATING (8/10)
- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2)
good news: no one on the court, no slipping. bad news: jumps blew, best was 31 at most, nothing else above 30.5, most around 30. crap.

- ME MR double leg bounds: 5 x 5

- ME MR tuck: 5 x 5

- ME MR pogo: 5 x 5

- S1: dips @ 3 x AF

- S1: pullups @ 3 x AF

- STRETCH

gym closed before I could get to the dips and pullups.
Title: Re: a fast and explosive donkey!
Post by: Raptor on January 16, 2011, 06:23:37 am
I used to suck at depth jumps when I was doing them in basketball shoes... and I was doing much better in barefeet or running shoes.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 16, 2011, 10:54:36 am
I only have running shoes.
Title: Re: a fast and explosive donkey!
Post by: Raptor on January 16, 2011, 11:55:44 am
Do them barefooted :D

If you suck even more and get injured, we'll know you weren't using proper landing mechanics. Bad, but heck, at least we know something.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 16, 2011, 03:51:45 pm
Do them barefooted :D

If you suck even more and get injured, we'll know you weren't using proper landing mechanics. Bad, but heck, at least we know something.

Haha, maybe I'll give that a try.
Title: Re: a fast and explosive donkey!
Post by: Raptor on January 16, 2011, 03:56:32 pm
No but really, you're probably either landing weird, using too much quad (break a lot at the knees and very little at the hips) and/or use too high of a box.

You should learn to land first, doing depth drops, and then put in the jump part.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 17, 2011, 07:13:55 pm
No but really, you're probably either landing weird, using too much quad (break a lot at the knees and very little at the hips) and/or use too high of a box.

You should learn to land first, doing depth drops, and then put in the jump part.

Actually I think this is probably right. I'm heading to the gym in a second, will try a couple of these to see where I break. Hm.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 17, 2011, 10:29:25 pm
BW = idk but you know the drill
SORENESS =  none
ACHES/INJURIES = something was but i forget now lol
FATIGUE = none
DIET = solid

s1: volume-strength

- RATING (8/10)

- warmup

- ME jumps (~5-7 x 2) game going so subbed:
depth jumps 3x3
depth drops 3x3
Raptor is today's winner. Focused on keeping hips back on the landing and also used a lower box. Result = better jumps = profit.

- MR double leg bounds: 5 x 5 no space to subbed:
MR half tucks 5x5 == last three sets felt very good

- SQUAT: 3 x 8
215,215,215

- trap bar DL 3x5
300,300,300

- OHP: 3x5
120,120,120

- DB row: 3x8
75,75,75

- UNILATERAL: 3 x 8e (BSS)
150,150,150

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Nice workout.
Title: Re: a fast and explosive donkey!
Post by: Raptor on January 18, 2011, 03:25:12 am
I thought so. You should probably watch what happens to your upperbody and where your shoulders are positioned. If they are too far forward as in a good morning you're probably loading the quads since the center of gravity is moved too much forward.
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 18, 2011, 05:46:36 am
good work lbss & raptor  :highfive: :highfive:
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 18, 2011, 12:21:08 pm
Thanks adarq and raptor  :D

Also, just posted this in the goals index thread, but here's a table of what I'm hoping to accomplish in the next 12 months:


current/pastgoal
weight170#180#
trap bar dead lift360#420#
squat320#375#
running vertical jump32"38"
overhead press5x135#5x165#
dips15xbw+810xbw+45
pull ups1310xbw+25
10-yard dash?1.67s
20-yard dash?2.77s
40-yard dash?4.80s
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 18, 2011, 11:14:26 pm
BW = blah blah blah
SORENESS =  glutes
ACHES/INJURIES = none
FATIGUE = none
DIET = solid

warm up
shot around, money inside three but form was breaking down badly outside. as with jumping, i'm much better if no one else is around.
jump rope, mobility

work
circuit x10
--30/30 jump rope
--30/30 KB swing (24kg)

cool down
foam roll
stretch

I turn my whole forearms when I jump rope, seems pretty inefficient. There was a guy there today jumping rope with a rope that was much too short for him, but he was just turning his wrists so he got it around. Ross Enamait's the same way in his videos. Need to work on that.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 19, 2011, 09:51:14 pm
BW = blah blah blah
SORENESS =  glutes, hamstrings, traps
ACHES/INJURIES = the tip of my right index finger, posterior delts
FATIGUE = none
DIET = solid but I had this really nasty soup at lunch...won't make that mistake again

s2: power

- RATING (7/10)

- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
lots of people shooting around, could not concentrate, got about 3 or 4 meh jumps and the rest meh but less so. Probably 8 jumps total.

- ME MR halftuck: 5 x 5
first two sets meh, 3-5 not so bad

- ME MR pogo: 3 x 5
first set meh, second set good, last set some asshole walked right in front of me and I lost my balance.

- SQUAT: 3x8
225,225,225 == all pretty easy

- S1: dips @ 3 x AF
bw+18 x10,10,10

- S1: pullups @ 3 x AF
9,9,4  :-[

- OPTIONAL: CORE (Y/N?)
circuit x3
--crunch +25x25
--side plank x30s/e

- STRETCH
and foam roll
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 22, 2011, 07:44:59 pm
BW = blah blah blah
SORENESS =  none
ACHES/INJURIES = none
FATIGUE = moderate to high, haven't slept well in days and my gf woke up at like 9 this morning, wtf. i tried to sleep more but no dice.
DIET = meh, gonna get better in a minute. didn't eat enough lunch.

s3: power
- RATING (6/10)

- warmup

- 10 yard dashes x 5

-ME jumps (~5-7 x 2)
12 jumps total, better than they've been but no PR's. 1-2 at 31.5, 1-2 at 31, the rest 30-30.5

- ME MR tuck: 5 x 5
i really just suck at these

- ME MR pogo: 3 x 5
i don't suck quite as bad at these

- SQUAT 3 x 8
235,235,235 == last set was hard

- OHP: 3x5
130,130,130x2 (fail), 125x1, 115x0 (fail LOL, I was done)

- DB row: 3x8 2x12
60,60

- UNILATERAL: 3 x 8e (BSS) gym was closing, so no

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Considering my shit diet the last 24 hours (breakfast this morning was good but I was drunk as hell last night and didn't eat lunch, really), I'm actually not too blown about this workout. Try again with 130 next time on OHP and I'm glad my jumps finally stopped sucking so bad. It really makes a difference for me for no one else to be in the gym.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 22, 2011, 07:49:30 pm
Oh, yeah, and the back of my neck hurts like a bitch right now. Not 100% sure how that happened.
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 24, 2011, 12:58:48 am
Oh, yeah, and the back of my neck hurts like a bitch right now. Not 100% sure how that happened.

bro. fuck is going on???????????!?!!?

maybe you did some crazy shit with your head when you were drunk.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 24, 2011, 09:40:58 am
Oh, yeah, and the back of my neck hurts like a bitch right now. Not 100% sure how that happened.

bro. fuck is going on???????????!?!!?

maybe you did some crazy shit with your head when you were drunk.


Nah I doubt that. My suspicion is that I was straining it somehow during the squats or the OHPs. Felt totally fine by the next morning.

In other news, I did a deeply stupid thing last night and finished watching season 4 of The Wire, despite the fact that it was 12:15 by the time I started the last episode. So suffice it to say, I didn't get a huge amount of sleep last night. Probably 5.5-6 hours. On the other hand, good god what a show.

Screw you, gutts, if you read this.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 24, 2011, 12:55:24 pm
Also, I've been doing all basketball shit and haven't picked up a frisbee in months. I think that instead of shooting around I'm gonna start throwing for my warm up. I know more about throwing than shooting or dribbling, anyway. It's hard when there's no space in the gym and no one to throw to, but when I've got the place to myself I should be able to set up a goal or net as a "receiver". When it gets warmer out, I can do the same thing in the park near my gym, or at the field where I do interval sprints. I've left ultimate to the side while I'm trying to get this dunking thing down, but that's no reason to abandon throwing.

EDIT: On a completely unrelated note, I'm pretty sure I've gained some weight (won't know how much until scale arrives) and I think a little bit of size, too: thighs and hips up 0.5", biceps up 0.25", waist up 1" (lol). Of course I'm an amateur self-measurer at best, so other than the waist, which is definitely bigger than it's ever been, those could be BS. Anyway, gaining weight obviously entails a bit of concentrated over-eating and now I'm finding my body in full-on "wtf" mode. In other words, I'm not hungry at 1 PM despite having had only a smoothie for breakfast. Sounds like body is saying, "We had enough calories over the weekend, thank you very much. Now please, lay off for a day."

When thin people think they eat a lot, or their friends think they do (my case), I suspect that what's really happening is that they eat a lot at a time, some of the time, but their body is good at then compensating later by having them eat less. People who are fat have, I suspect, a less high-strung shut-off mechanism.

If I weren't still planning to go to the gym tonight, I would say, "Okay, body, have it your way." As it is, I'm about to go eat some Chipotle. Fuck you, body, I want to be stronger.

SEAN0013: WHAT IS THE CURRENT STATE OF KNOWLEDGE/RESEARCH ABOUT UNCONSCIOUS APPETITE CONTROL IN LEAN VS. OVERWEIGHT/OBESE INDIVIDUALS?
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 24, 2011, 10:06:52 pm
BW = 172.7 PR
SORENESS =  none
ACHES/INJURIES = none
FATIGUE = high
DIET = good

Was originally planning to do a real workout today but fatigue was high by the end of work. So I just did some good foam rollering, plantar flexor stuff, incline walking and stretching. Now I'm watching Roger Federer be a god damn genius and then I'm going to sleep.
Title: Re: a fast and explosive donkey!
Post by: LoopieMclooperson on January 25, 2011, 12:40:48 am
glad to see you got a scale and are hitting some  :personal-record:

+1 on the chipotle. That can de-rail a workout
Title: Re: a fast and explosive donkey!
Post by: Sean0013 on January 25, 2011, 03:51:03 am
Quote
SEAN0013: WHAT IS THE CURRENT STATE OF KNOWLEDGE/RESEARCH ABOUT UNCONSCIOUS APPETITE CONTROL IN LEAN VS. OVERWEIGHT/OBESE INDIVIDUALS?

To make a very long story short, scientists are starting to think that our bodies more or less have a set point for bf% and weight that our bodies really don't vary from that much. One of the things scientists are trying to figure out is why people's weight doesn't vary alot from the post-puberty stages until much later in life. The reasons would seem to be along the lines of what you're saying. People have differential tendencies in the low energy and high energy state. Theres a bunch of different ways to look at that last sentence I suppose but an easy example would be that in a high energy state alot of skinny people tend to be very jittery and move about alot. It's not just as simple as that though - fat people tend to have faulty mechanisms in determining what is a high energy state/low energy state eg leptin gene mutations, etc. To fully account for it you'd have to talk about ecology, psychology, genetics, biochemistry and physiology but to answer your question I'd say - you can manipulate your body weight (obviously) but it's an uphill battle and your body may resist you!
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 25, 2011, 02:30:23 pm
glad to see you got a scale and are hitting some  :personal-record:

+1 on the chipotle. That can de-rail a workout

De-rail? I know no better fuel (for the money) than Chipotle. If they didn't treat their employees so badly, I would probably say Chipotle is around the level of St. John the Baptist or at the VERY least St. Theresa of Avila on a scale from Stalin to Holy.
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 25, 2011, 03:24:19 pm
(http://youritlist.com/wp-content/uploads/2009/10/chipotle.bmp)
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 25, 2011, 03:27:51 pm
Quote
SEAN0013: WHAT IS THE CURRENT STATE OF KNOWLEDGE/RESEARCH ABOUT UNCONSCIOUS APPETITE CONTROL IN LEAN VS. OVERWEIGHT/OBESE INDIVIDUALS?

To make a very long story short, scientists are starting to think that our bodies more or less have a set point for bf% and weight that our bodies really don't vary from that much. One of the things scientists are trying to figure out is why people's weight doesn't vary alot from the post-puberty stages until much later in life. The reasons would seem to be along the lines of what you're saying. People have differential tendencies in the low energy and high energy state. Theres a bunch of different ways to look at that last sentence I suppose but an easy example would be that in a high energy state alot of skinny people tend to be very jittery and move about alot. It's not just as simple as that though - fat people tend to have faulty mechanisms in determining what is a high energy state/low energy state eg leptin gene mutations, etc. To fully account for it you'd have to talk about ecology, psychology, genetics, biochemistry and physiology but to answer your question I'd say - you can manipulate your body weight (obviously) but it's an uphill battle and your body may resist you!

Yes yes yes yes yes yes. Set point, weight at end of puberty, high NEAT vs. low NEAT, etc. etc. etc.

I'm asking about the bold part. What do we know about why some people know when to stop eating and others don't? Biochemically, environmentally, whatever.
Title: Re: a fast and explosive donkey!
Post by: Sean0013 on January 25, 2011, 03:52:19 pm
Different people have different reactions to food. Some people simply have food addiction - which could be a product of environment (eg eating as a reaction to stress) or they may be victims of faulty genes which cause their neural "award systems" to over activate when they eat. I've only studied this a little bit to be honest so I can't give you exact example of which genes. I'm not that well read on brain neurology. Some people also have faulty versions of genes whose products function to tell you when you're full (eg, ob gene mutations - http://en.wikipedia.org/wiki/Leptin , leptin receptor mutations, mutations to the ghrelin gene).

Essentially, if the genes of biochemical messengers which control satiety are malfunctioning (or their receptors) you will see people over-eat or potentially under-eat aswell I suppose. Other examples are: orexin, and PYY 3-36, cholecystokinin, any of the hunger/satiety hormones.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 25, 2011, 04:01:15 pm
Cool. I know this is a ways off yet for you but if you find out more as you start your studies, I'd love to hear about it.
Title: Re: a fast and explosive donkey!
Post by: Sean0013 on January 25, 2011, 04:15:30 pm
I don't even think I will but I could dig up notes for you from my undergraduate degree (except now that I remember the lecturer who gave us that course had terrrible notes and I pretty much learnt everything from books/internet). Being honest they've figured out an awful lot about what can go wrong on the biochemical side of the equation. If you wanted to learn a little bit more start by doing searches on those hormones/signalling molecules and their receptors either on PubMed or google/google scholar. As for as the psychological aspect - it's alot more complicated - the biochemical side of things obviously has somewhat of on impact on it but you're talking about a complex interaction of environment, neurology and genetics to fully explain it on the "food addiction/stress eating" side of things.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 25, 2011, 09:41:30 pm
BW = 172
SORENESS =  none
ACHES/INJURIES = left hip tweaking a little bit and left toe is bugging
FATIGUE = low
DIET = good

s4: deload-reactive

- RATING (7/10)
no focus

- warmup

- 10 yard dashes x 5 volleyball  :pissed: no space

- ME jumps (~5-7 x 2)
depth jumps x5,3,3 -- last set was ok

- ME MR double leg bounds: 5 x 5
ME SVJ 2x5 -- kind of hard, hadn't done these in a whiiiiile

- ME MR tuck: 5 x 5

- ME MR pogo: 5 x 5

- S1: dips @ 3 x AF
+23 x10,10,F(10)

- S1: pullups @ 3 x AF
9,9,F(6)

- STRETCH

Kind of a shitty workout. No focus. Fuck Crossfit and volleyball.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 26, 2011, 09:08:06 pm
BW = 173.3
SORENESS =  none
ACHES/INJURIES = left hip tweaking a little bit and left toe is bugging
FATIGUE = low
DIET = good

First day of learning the snatch. Lots and lots of drills for 1.5 hours, one-on-one with coach. Hands hurt. But had made solid progress by the end, was doing a passable power snatch with 50-55 lbs (lolololol).
Title: Re: a fast and explosive donkey!
Post by: ssr7 on January 26, 2011, 11:31:50 pm
yo lbss...you drive at all today? A 1.5 trip home from the rec center took me nearly five hours...
Title: Re: a fast and explosive donkey!
Post by: Clarence on January 26, 2011, 11:43:12 pm

First day of learning the snatch. Lots and lots of drills for 1.5 hours, one-on-one with coach. Hands hurt. But had made solid progress by the end, was doing a passable power snatch with 50-55 lbs (lolololol).

Don't be surprised if your glutes/hamstrings are sore for a couple days... I did some technique work with a coach a few months back...the weight was light, but damn I was sore for a week after that.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 27, 2011, 08:07:21 am
ssr7: I don't have a car, but it took my roommate 2 hours to get from Gaithersburg, where he works, to our apartment near U Street. That's the reverse commute, mind you. He said Connecticut outbound was a parking lot from Van Ness to the Beltway. Suckers.

Clarence: You're right, my hamstrings are sore. I was gonna guess traps, from all the shrugging. But nope, hamstrings it is.
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 28, 2011, 09:57:12 am
Didn't get a chance to record yesterday, so:

BW = 171.3 (from 1/28, forgot to measure yesterday)
SORENESS =  hamstrings, low back
ACHES/INJURIES = left hip just felt a little stuck. and low back.
FATIGUE = low
DIET = good

s1: volume-strength

- RATING (8/10)

- warmup

- sprint: 10y x 4

- ME jumps (~5-7 x 2)
x3 == fuck my gym, the floor is a ridiculous joke. was so hyped up, ready to go, and slipped a little on the first attempt. still got 30.5 or so, but subsequent jumps just weren't happening. god fucking damn it.

- MR double leg bounds: 5 x 5
first four sets felt really nice. like i said, i was hyped. last set drop off was impressive, though.

- SQUAT: 3 x 8
245,245,245 == sort of hard, low back really feeling it. need to be better about bracing core to maintain neutral position instead of over-arching my back.

- trap bar DL 3x5
skipped because of lower back fatigue.

- OHP: 3x5
130,130,130 PR

- DB row: 3x8
75,75,75

- UNILATERAL: 3 x 8e (BSS)
150,150,150

- OPTIONAL: CORE (Y/N?)
N

- STRETCH
Title: Re: a fast and explosive donkey!
Post by: adarqui on January 30, 2011, 01:31:58 am

- ME jumps (~5-7 x 2)
x3 == fuck my gym, the floor is a ridiculous joke. was so hyped up, ready to go, and slipped a little on the first attempt. still got 30.5 or so, but subsequent jumps just weren't happening. god fucking damn it.



damn, that seems to happen alot.. sucks :/ that's the worst, when ur amp'd and that happens.
Title: Re: a fast and explosive donkey!
Post by: Raptor on January 30, 2011, 06:30:11 am
If I'm on a slippery floor, I'm completely shut down. I jump, if anything, with 10% intensity or so. My brain just stops me from doing silly stuff (like I told ya in the beast thread ;D ). So...
Title: Re: a fast and explosive donkey!
Post by: LBSS on January 30, 2011, 07:50:17 pm
BW = 171.3
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = okay, waited too long between breakfast and workout, should have had a snack

s2: power

- RATING (9/10)

- warmup
included a bunch of OH squats w/PVC pipe, focusing on keeping torso very upright, eyes forward

- 10 yard dashes x 5
ankle-biting little soccer players had taken over the gym, so I did 10x5y sprints in the weight room

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
mostly shitty, a couple very good, 31-31.5

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

- SQUAT: 3x8
255,255(x4F)245(x4),245

- S1: dips @ 3 x AF
+28 10,10,9

- S1: pullups @ 3 x AF
9,9,4

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Ran out of steam toward the end because schedule prevented proper eating. Saw "The Fighter" with my gf right before workout. Dope movie, all should see it.
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 01, 2011, 04:52:40 pm
dope movie & more so - dope acting.

bale = epic.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 01, 2011, 04:57:49 pm
dope movie & more so - dope acting.

bale = epic.


agreed on both points.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 01, 2011, 09:50:38 pm
BW = 171.1 wtf I suck at gaining weight. sack up, luke.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = good

s3: power

- RATING (7/10)
wasn't focused for some reason.

- warmup

- 10 yard dashes x 5

-ME jumps (~5-7 x 2)
mostly bad, ~30 and one or two below :uhhhfacepalm:, but a couple 31 so not a complete waste

- ME MR tuck: 5 x 5

- ME MR pogo: 3 x 5

- SQUAT 3 x 8
255,255,255 == form was total shit on most of the first and second set. much better on the third. should have dropped weight but i got pissed. sort of happy with this.

- OHP: 3x5
135,135,135 PR, although lotta lean

- DB row: 3x8 5
85,85,85 == gym doesn't have 80 lb db's, so skipped to 85 and dropped reps

- UNILATERAL: 3 x 8e (BSS)
back said no

- OPTIONAL: CORE (Y/N?)
crunch +35 x25,25,25

- STRETCH

back hurts. dumbass.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 03, 2011, 11:38:09 pm
BW = 172.8
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = crap, too much sugar cause people brought muffins, cake and cookies to the office for different meetings

s4: deload-reactive

- RATING (8/10)

- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2)
subbed depth jumps and drops cause of geezerball, which felt as good as they ever have, especially the depth jumps

- ME MR double leg bounds: 5 x 5
no space

- ME MR tuck: 5 x 5
total shit, legs dead from the drops, esp quads

- ME MR pogo: 5 x 5
not as bad, only did 3 sets

- S1: dips @ 3 x AF

- S1: pullups @ 3 x AF


snatch drills and practice

- STRETCH
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 04, 2011, 09:56:06 am
Notes:

1. Like I mentioned, depth jumps felt quick and coordinated, where they usually feel slow and plodding. Depth drops absolutely killed my upper legs, as tucks were a freaking joke. However, pogos felt okay, not great but okay, so perhaps some kind of ankle stiffness is finally creeping in down there. Or not.

2a. I've got some mobility issues in my shoulders that's making it harder for me to snatch/OHS properly. For years I've had a shoulder click (anterior delt) when OHPing or doing dislocates. My coach gave me a couple of great stretches to do for that and told me to foam roll my scaps (posterior delts) and it actually helped within the workout to do that. Trigger points are crazy. No wonder acupuncture works for some people.

2b. I say this every month or so, but I really do need to redouble my efforts to get extra mobility work in for hips, ankles, t-spine and shoulders. I posted a new thread in the brittlebros thread with Eric Cressey's shoulder saver series from T-Nation. Will be doing DeFranco's agile 8 + external rotation exercises for hips, ankle and calf stretching, and some combo of exercises from that series, at least four days per week.

2c. On that note, I'm also gonna get back into the habit of standing up and walking around regularly. Sitting at a desk all day absolutely blows, and if I'm not careful I can end up sitting for 2 hours at a stretch.  That's bad.

4. I'm going to switch squats to 4x5. Enough of 8 reps, hip is adapted, no pain, time to get strong.

5. Given how grindy OHPs have gotten, I'm going to slow down on increases there. Stick with 135 until it's a bit easier, then add 5 lbs. If that takes 3-4 workouts, then okay. backcycle to 120 and build back up again.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on February 04, 2011, 11:54:41 am
5. Given how grindy OHPs have gotten, I'm going to slow down on increases there. Stick with 135 until it's a bit easier, then add 5 lbs. If that takes 3-4 workouts, then okay. backcycle to 120 and build back up again.

lol, i know exactly why u changed that :ninja:
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 04, 2011, 12:59:34 pm
5. Given how grindy OHPs have gotten, I'm going to slow down on increases there. Stick with 135 until it's a bit easier, then add 5 lbs. If that takes 3-4 workouts, then okay. backcycle to 120 and build back up again.

lol, i know exactly why u changed that :ninja:

 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
Title: Re: a fast and explosive donkey!
Post by: tychver on February 04, 2011, 04:42:56 pm
2a. I've got some mobility issues in my shoulders that's making it harder for me to snatch/OHS properly. For years I've had a shoulder click (anterior delt) when OHPing or doing dislocates. My coach gave me a couple of great stretches to do for that and told me to foam roll my scaps (posterior delts) and it actually helped within the workout to do that. Trigger points are crazy. No wonder acupuncture works for some people.

Yeah my brothers struggling with a similar issue at the moment. You've just gotta work at it slowly and try not to make anything angry by forcing the stretching and foam rolling. Watch the elbows in the shoulder dislocates too, if you push against them too hard trying to stretch the shoulders you can over stretch the biceps and/or hyperextend the elbow without noticing and piss that off too.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 06, 2011, 05:27:37 pm
BW = 174.3
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = good

s1: volume-strength

- RATING (9/10)

- warmup

- ME jumps (~5-7 x 2)
depth jumps 3x3
depth drops 3x3

- MR double leg bounds: 5 x 5
MR pogo 5x5

- SQUAT: 4 x 5
265,265,265,265

- trap bar DL 3x5
320,

- OHP: 3x5
120,120,120 == pause at bottom, very strict

- DB row: 3x8
70,70,70 == pause at bottom, very strict

- UNILATERAL: 3 x 3e (BSS)
BSS hold x60s/e

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Whatever. Super Bowl. What.
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 08, 2011, 06:41:25 am
green and yellow.

man, sitting down for extended periods is hell.. i actually have a 'podium' i made for my laptop, so when i'm in the house, i'm either standing up while using the laptop or lying down.. hehe

pc
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 08, 2011, 10:17:22 am
Worked 11.5 hours yesterday and 11 on Friday, plus I started getting a headache last night, slept like shit and the headache is still there this morning (although not as bad). But I got my shit done when I said I would, and it's not as much of a piece of shit as it was when it came across my desk from Pakistan. Plus props from my boss (and her boss) for the work. Plus I just got off the phone with Afghanistan, which (at least from the point of view of my job) is a shining beacon of clarity, transparency and good work compared to the shitshow that is Pakistan. Always nice to talk to my people in Kabul and Pul-i-Khumri. So now I'm in a good mood, apparent cold be damned.

Gonna see if I can leave work a little early today, get to the gym with plenty of time to warm up and jump without anyone else around. Fingers crossed.
Title: Re: a fast and explosive donkey!
Post by: Raptor on February 08, 2011, 12:43:05 pm
WTF are you just saying? :o :ninja:
Title: Re: a fast and explosive donkey!
Post by: Zetz on February 08, 2011, 08:15:07 pm
Worked 11.5 hours yesterday and 11 on Friday, plus I started getting a headache last night, slept like shit and the headache is still there this morning (although not as bad). But I got my shit done when I said I would, and it's not as much of a piece of shit as it was when it came across my desk from Pakistan. Plus props from my boss (and her boss) for the work. Plus I just got off the phone with Afghanistan, which (at least from the point of view of my job) is a shining beacon of clarity, transparency and good work compared to the shitshow that is Pakistan. Always nice to talk to my people in Kabul and Pul-i-Khumri. So now I'm in a good mood, apparent cold be damned.

Gonna see if I can leave work a little early today, get to the gym with plenty of time to warm up and jump without anyone else around. Fingers crossed.

What is it that you do for a living?
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 08, 2011, 08:19:27 pm
fucking fuck. have felt like crap all day, was feeling better by the time i went to the gym but apparently not with it enough to bring my lifting shoes. tried to work out but it just wasn't happening so i'm going to try again tomorrow.

did end up warming up. shot around a little bit, which should have been the first warning sign: everything was short. driving me nuts. then did sprints and tried a few jumps. after one good one-step, everything else blew and once the crossfit class started taking over the gym i was done. mobility and stretching and home. early bedtime tonight.

Zetz: I work in international development, particularly on humanitarian aid and disaster risk reduction.
Title: Re: a fast and explosive donkey!
Post by: Zetz on February 08, 2011, 11:26:14 pm
Sounds awesome. I don't think I'd mind going into something like that.
Title: Re: a fast and explosive donkey!
Post by: Raptor on February 09, 2011, 02:29:56 am
I'd trust a humanitarian guy that starts his journal log with "fucking fuck" ;D
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 10, 2011, 09:51:39 am
didn't get to log last night, so here's what i did. pressed for time, shortened it a bit.

BW = 171.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = good

s2: power
- RATING (7/10)

- warmup

- 10 yard dashes x 5
did 'em yesterday, so skipped

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

depth jumps 4x3 == first two sets were good, third set awful, fourth set okay

- SQUAT: 4 x 5
275,275,275,275 == one of the trainers at the gym gave me some props on my progress on these. i don't think he has any idea what i'm talking about. 4x5x305 will be okay. this is not.

- S1: dips @ 3 x AF
+33 X10,10,11(F)

- S1: pullups @ 3 x AF
9,6,4 == WTF?!?!? regressing on these. also i noticed much more than i have before the asymmetry in the way my shoulders rotate on the way up. gonna have to concentrate on that a bit, next time. didn't help that i took a break in the middle to mess around with some partner balancing stuff with jimmy (this guy: http://beastskills.com/ (http://beastskills.com/)). got a double planche, which was cool.

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

also:

duke 79
unc 73
suck it, bitches.
Title: Re: a fast and explosive donkey!
Post by: Sean0013 on February 10, 2011, 10:17:24 am
I'm going to Chapel Hill next month for the game. I'm not a UNC or a Duke fan but let's be real. Duke ain't looking that hot right now. Singler has gone to shiiiit. The only player that really stands out on that team to me right now is Nolan Smith. UNC are gonna take it next month...got a feeling!
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 10, 2011, 11:43:58 am
I'm going to Chapel Hill next month for the game. I'm not a UNC or a Duke fan but let's be real. Duke ain't looking that hot right now. Singler has gone to shiiiit. The only player that really stands out on that team to me right now is Nolan Smith. UNC are gonna take it next month...got a feeling!

Duke ain't lookin' as hot as they did before Irving went down, I will grant you that. But coming back from 16 down to win a rivalry game against a ranked team, while most of the team is playing like garbage, has got me feeling pretty good. Singler's too good to keep struggling like he has, Curry is coming along, the front line is underrated (and underperforming, but still, underrated).

And yeah, Smith is awesome. Maryland native, too.

We're not a great team and probably won't repeat, but anything less than Final Four would be a disappointment this year.
Title: Re: a fast and explosive donkey!
Post by: Sean0013 on February 10, 2011, 12:50:27 pm
Don't get me wrong. It's not impossible for Duke to repeat - not with Coach.K at the helms. I think UNC are really starting to come together though and let's face it, playing away against Duke ain't easy. Those fans are rabid! My money is on UNC to sneak a win in against Duke in March tho!
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 10, 2011, 05:44:21 pm
Have been getting a crucial ache in my knee (ITB, maybe plantaris), calf, Achilles, heel and top of my foot just before the third and fourth toes. There's a dirty trigger point (or 12) in there somewhere. I haven't had an ache like this in a while so I'm gonna get to the gym early tonight and do a shit ton of SMR and stretching and shit.

Plan for tomorrow is to walk a whole lot with my dad (he's doing a 60 mile hike over 4 days for his 60th birthday, I'm joining for day 3), so it would be nice to be free of lingering leg pain before I get into that.
Title: Re: a fast and explosive donkey!
Post by: Zetz on February 10, 2011, 07:18:12 pm
Didn't notice Jimmy had updated his page. Nice.

Sucks about the pushups and aches in your legs though...
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 11, 2011, 04:10:25 am
Have been getting a crucial ache in my knee (ITB, maybe plantaris), calf, Achilles, heel and top of my foot just before the third and fourth toes. There's a dirty trigger point (or 12) in there somewhere. I haven't had an ache like this in a while so I'm gonna get to the gym early tonight and do a shit ton of SMR and stretching and shit.

Plan for tomorrow is to walk a whole lot with my dad (he's doing a 60 mile hike over 4 days for his 60th birthday, I'm joining for day 3), so it would be nice to be free of lingering leg pain before I get into that.

damn your dad is beast.. sounds fun, hope you're health for it.
Title: Re: a fast and explosive donkey!
Post by: Clarence on February 11, 2011, 05:19:59 am
I'm going to Chapel Hill next month for the game. I'm not a UNC or a Duke fan but let's be real. Duke ain't looking that hot right now. Singler has gone to shiiiit. The only player that really stands out on that team to me right now is Nolan Smith. UNC are gonna take it next month...got a feeling!

Duke ain't lookin' as hot as they did before Irving went down, I will grant you that. But coming back from 16 down to win a rivalry game against a ranked team, while most of the team is playing like garbage, has got me feeling pretty good. Singler's too good to keep struggling like he has, Curry is coming along, the front line is underrated (and underperforming, but still, underrated).

And yeah, Smith is awesome. Maryland native, too.

We're not a great team and probably won't repeat, but anything less than Final Four would be a disappointment this year.

Go Blue!!!
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 12, 2011, 10:40:01 am
Have been getting a crucial ache in my knee (ITB, maybe plantaris), calf, Achilles, heel and top of my foot just before the third and fourth toes. There's a dirty trigger point (or 12) in there somewhere. I haven't had an ache like this in a while so I'm gonna get to the gym early tonight and do a shit ton of SMR and stretching and shit.

Plan for tomorrow is to walk a whole lot with my dad (he's doing a 60 mile hike over 4 days for his 60th birthday, I'm joining for day 3), so it would be nice to be free of lingering leg pain before I get into that.

damn your dad is beast.. sounds fun, hope you're health for it.


Great walk. I ended up joining my dad for the last 13 of his 16 miles yesterday. Beautiful day and I love spending time with him, so it was really nice. My lower left leg (same as the other day) started acting up really bad sometime soon after lunch, much worse than Friday, but it had gotten better-ish with some stretching and, oddly, more walking. Feels totally normal this morning. No workout today, gonna help my mom with a bunch of errands and shit leading up to the party/grand finale of my dad's hike. Tomorrow, though, I'm going to head over to the middle school court near my parents' house and see what I can do. Also, try to measure that hoop. Glad we're getting a few nice days for once.
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 13, 2011, 05:36:43 am
Have been getting a crucial ache in my knee (ITB, maybe plantaris), calf, Achilles, heel and top of my foot just before the third and fourth toes. There's a dirty trigger point (or 12) in there somewhere. I haven't had an ache like this in a while so I'm gonna get to the gym early tonight and do a shit ton of SMR and stretching and shit.

Plan for tomorrow is to walk a whole lot with my dad (he's doing a 60 mile hike over 4 days for his 60th birthday, I'm joining for day 3), so it would be nice to be free of lingering leg pain before I get into that.

damn your dad is beast.. sounds fun, hope you're health for it.


Great walk. I ended up joining my dad for the last 13 of his 16 miles yesterday. Beautiful day and I love spending time with him, so it was really nice.

 :headbang: :headbang: :headbang: :headbang:

really cool man
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 14, 2011, 11:02:44 am
Lower leg felt totally fine yesterday and feels fine again today. It was a birthday extravaganza this weekend: Saturday I spent the whole day helping my mom prepare for my dad's birthday party while he did the rest of his hike, then we had the party, then I was too tired to do much but play cards and go to sleep. Yesterday was my mom's birthday (my parents' birthdays are 5 days apart), so we did some family shit.

I should go to the gym today, but I'm conflicted because A) it's Valentine's Day and B) Tuesdays and Thursdays are generally better because the court doesn't get taken over until 8, rather than 7:15.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 14, 2011, 03:14:43 pm
UPDATE: Watson takes on Ken Jennings and Brad Rutter tonight. All other plans have been put on hold.

Google it, you lazy fucks.
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 14, 2011, 11:30:46 pm
Lower leg felt totally fine yesterday and feels fine again today. It was a birthday extravaganza this weekend: Saturday I spent the whole day helping my mom prepare for my dad's birthday party while he did the rest of his hike, then we had the party, then I was too tired to do much but play cards and go to sleep. Yesterday was my mom's birthday (my parents' birthdays are 5 days apart), so we did some family shit.

I should go to the gym today, but I'm conflicted because A) it's Valentine's Day and B) Tuesdays and Thursdays are generally better because the court doesn't get taken over until 8, rather than 7:15.

what the hell does valentine's day have to do with anything wtf?

word u coulda gone sunday/tuesday/thursday wt.f

happy BDAY to the LBSS-clan.

pc
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 15, 2011, 01:32:29 pm
Lower leg felt totally fine yesterday and feels fine again today. It was a birthday extravaganza this weekend: Saturday I spent the whole day helping my mom prepare for my dad's birthday party while he did the rest of his hike, then we had the party, then I was too tired to do much but play cards and go to sleep. Yesterday was my mom's birthday (my parents' birthdays are 5 days apart), so we did some family shit.

I should go to the gym today, but I'm conflicted because A) it's Valentine's Day and B) Tuesdays and Thursdays are generally better because the court doesn't get taken over until 8, rather than 7:15.

what the hell does valentine's day have to do with anything wtf?

word u coulda gone sunday/tuesday/thursday wt.f

happy BDAY to the LBSS-clan.

pc

strong question. the answer is nothing. i had a reason for bringing it up but it's not worth getting into now.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 15, 2011, 09:33:35 pm
BW = 171.3
SORENESS = none
ACHES/INJURIES = outside left hip tweaking a little EDIT and left calf, but not where it was hurting last week
FATIGUE = low
DIET = probably not enough protein or vegetables

s1: volume-strength

- RATING (6/10)

- warmup

- ME jumps (~5-7 x 2)
weak, mostly ~30

- MR double leg bounds: 5 x 5
first set was best but all okay and better than the last time I did these

- SQUAT: 4 x 5
275,275,275,275

- trap bar DL 1x5
335

- OHP: 3x5
125,125,125

- DB row: 3x5
65,65,65

- UNILATERAL: 3 x 3e (BSS)
still too retarded to remember everything I'm supposed to do in a single workout, even when I write it down, which is always

- OPTIONAL: CORE (Y/N?)
circuit x3
--Pallof press x10ex80
--leg lower x12

- STRETCH
Title: Re: a fast and explosive donkey!
Post by: ssr7 on February 16, 2011, 04:09:13 am
Yo are you gonna be training at balance this weekend? I may come down to test my standing and dropstep vert on the jumpmat.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 16, 2011, 09:24:40 am
Yo are you gonna be training at balance this weekend? I may come down to test my standing and dropstep vert on the jumpmat.

The jumpmat has been missing for months. Ori, the manager, kept promising me he'd bring it back from the Thomas Circle location but he's a LYING LIAR. But yeah, I'll be there. Actually, I'll ask him again tonight to bring it back if he's around.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 16, 2011, 10:27:45 pm
BW = ? forgot to measure this morning
SORENESS = none until after workout, now upper legs and glutes are sore
ACHES/INJURIES = none
FATIGUE = low
DIET = solid

foam/lacrosse ball rolling x35 mins
PVC pipe dislocates, OH squats and BTN presses

snatch drills x40 minutes, got up to 75 lb power snatch, form still super inconsistent/shitty but that's okay. had a couple of really good pulls, just a matter of practice.

stretch

EDIT Quad soreness is pretty bad. Weird.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 17, 2011, 10:19:13 pm
BW = 172.0
SORENESS = a little bit in quads, low back
ACHES/INJURIES = left hip
FATIGUE = low
DIET = solid

s2: power

- RATING (X/10)

- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
did a few warm-up jumps at like 80-85%, helped a lot. then did ME jumps x10-12 and only got 30.5-31 but it was consistent and felt good. happier. there were people in the gym, too, which usually kills me.

- ME MR halftuck: 5 x 5

fuck halftucks

- ME MR pogo: 3 x 5 10

- SQUAT: 4 x 5
285,285,285,285 == hip tweaking a bit, depth not as consistent as usual but felt pretty good.

- S1: dips @ 3 x AF
+38 x 10,10,10

- S1: pullups @ 3 x AF 6 x 5


- OPTIONAL: CORE (Y/N?)
N

- STRETCH
and roll
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 18, 2011, 10:10:10 am
I go forward on my pogos but when I try to stay in one place I end up losing my balance. Gotta work on that.

Also, once I dunk, I think the next goal will be competence at C&J and snatch.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 18, 2011, 11:02:30 am
Gonna start the ARowe plan on Sunday. Here will be the approximate layout

Sunday = session 1
Monday = active rest
Tuesday = session 2
Wednesday = active rest
Thursday = session 3
Friday = total rest
Saturday = active rest
Sunday = session 4

Rinse, repeat. Active rest might even just be foam rollering and mobility/activation, or it might be light cardio, e.g. a long walk or jump rope or stationary bike or something like that. I want to be in the gym more often, basically. Highest jumps should (insh'allah) be on Sunday, which is good cause that's the surest time to have the gym to myself.

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats. If there's a drop in my squat numbers in the near future, that's why. Will probably start by doing my warm ups as high bar and then keeping work sets as low bar, then transition.
Title: Re: a fast and explosive donkey!
Post by: ssr7 on February 19, 2011, 12:51:02 am
Hey man, I think I'm gonna train at balance on the Thursday, 3/3 and Sunday, 3/6. Do you think we could train together those days? I'm doing a Wendler 5/3/1 split with each lifting workout preceded by jumps.
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 20, 2011, 02:59:25 am
Gonna start the ARowe plan on Sunday. Here will be the approximate layout

Sunday = session 1
Monday = active rest
Tuesday = session 2
Wednesday = active rest
Thursday = session 3
Friday = total rest
Saturday = active rest
Sunday = session 4

Rinse, repeat. Active rest might even just be foam rollering and mobility/activation, or it might be light cardio, e.g. a long walk or jump rope or stationary bike or something like that. I want to be in the gym more often, basically. Highest jumps should (insh'allah) be on Sunday, which is good cause that's the surest time to have the gym to myself.

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats.

screw you





Quote
If there's a drop in my squat numbers in the near future, that's why. Will probably start by doing my warm ups as high bar and then keeping work sets as low bar, then transition.


kill it mayne, hope this template works out good for you.
Title: Re: a fast and explosive donkey!
Post by: Clarence on February 20, 2011, 03:28:27 am

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats.

screw you



hahahaha...that was good.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 20, 2011, 08:54:00 pm
Gonna start the ARowe plan on Sunday. Here will be the approximate layout

Sunday = session 1
Monday = active rest
Tuesday = session 2
Wednesday = active rest
Thursday = session 3
Friday = total rest
Saturday = active rest
Sunday = session 4

Rinse, repeat. Active rest might even just be foam rollering and mobility/activation, or it might be light cardio, e.g. a long walk or jump rope or stationary bike or something like that. I want to be in the gym more often, basically. Highest jumps should (insh'allah) be on Sunday, which is good cause that's the surest time to have the gym to myself.

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats.

screw you

EDIT: Screw them for me.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 20, 2011, 08:58:27 pm
AROWE WORKOUT PLAN DAY 1

BW = ?
SORENESS = none
ACHES/INJURIES = left hip
FATIGUE = low
DIET = solid

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
15y x4

- dj (18-24") : 4 x 8 (18")
hip tweaking immediately. fml. tried to massage/stretch it out but fix was temporary, tweak always came back.

- squat : 3 x 5
started warm up but hip kept tweaking.

- BSS : 3 x 5 each
tweaky tweak tweak

- light calf raise: 4 x 5
was discombobulated and pissed off and had been at the gym for 90 minutes thanks to all the stretching and massaging and long rests, so i just left

- core

- stretch

ARowe plan day 1, abject failure.  :uhhhfacepalm:
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 20, 2011, 09:40:25 pm
fuck.
Title: Re: a fast and explosive donkey!
Post by: Raptor on February 21, 2011, 01:53:01 am
Damn, that sucks
Title: Re: a fast and explosive donkey!
Post by: Zetz on February 21, 2011, 01:20:58 pm
What exactly did you do for a warmup? It might be that you didn't get adequate motion or flexibility going in your hips. Used to happen to me once in a while too on similar lifts when I didn't warmup properly.
Title: Re: a fast and explosive donkey!
Post by: cowed77 on February 22, 2011, 06:49:00 am
I hate tweaky hips. When I get that at the start of a workout I know I'm not gonna have a great day.

What I do is I take my time warming up. When im on the treadmill for a really short run to warm myself up, i  do somee pseudo lunges type things, just big steps, opening up my strides. Leg swings both front/back and left/right helps too.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 22, 2011, 10:34:58 pm
BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = blisters on my heels from new shoes that fit in the store and then FFFFUUUUUUU on the way to work
FATIGUE = moderate-high
DIET = shite

modified Agile 8
shoulder stretching on rings
calf stretching

circuit x10
--pull up x1-2
--glute march x5e
--push up x2
--glute bridge x20s

stretch

Felt nice.

Title: Re: a fast and explosive donkey!
Post by: LBSS on February 23, 2011, 09:08:44 pm
BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = hip tweak has radiated around deep into my ass muscles...yeah...sit with that image
FATIGUE = low-moderate
DIET = not enough veggies, otherwise solid

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert 
:personal-record: tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing

- Pogos: 4 x 5 MAX EFFORT

forgot, i'm so retarded i'm not even sure where my nose is

- REA squat : 4 x 3 (40%)
125,125,125 == hip tweak bad

- MSEM squat: 2 x 4 (~90%)
285,285,285,285 == weight flew, hip tweak rotating deep into piriformis etc. but not as bad on sets 2 and 4

- BSS : 3 x 3
150,150,150

- core
circuit x3
--MB OH throw x20
--KTE x5

- stretch
and roll

My coach/PT told me basically to just chill for a few days, roll all the way around the hip, avoid stretching, and do ice massage. So that's what I'll do. No sense letting this turn chronic.

VERY pleased about the jump, even if the rest of the workout had sucked (and it didn't, pain or not it was good) I'd be happy.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 23, 2011, 09:10:14 pm
What exactly did you do for a warmup? It might be that you didn't get adequate motion or flexibility going in your hips. Used to happen to me once in a while too on similar lifts when I didn't warmup properly.

I warm up pretty well although I'm obviously starting to do more for my hips. I think it's partially just the long, long term imbalance between right and left. PT also told me to try doing like one extra rep for left leg on unilateral stuff, and to stretch/roll it a little more. Seems reasonable.
Title: Re: a fast and explosive donkey!
Post by: ssr7 on February 24, 2011, 01:11:36 am
congrats on the tied PR man! you seeing patrick lally?
Title: Re: a fast and explosive donkey!
Post by: vag on February 24, 2011, 05:11:40 am

- jumps : 2 step & vert 
:personal-record: tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.



 :highfive:
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 24, 2011, 09:22:04 am
congrats on the tied PR man! you seeing patrick lally?

Nah, my oly lifting coach (if I can call him that at this point...) also does PT. And he doesn't charge for answering questions. BTW I will most likely be in the gym on the 3rd and 6th. The 3rd I might actually have to be at work very late, but hoping not. Thursdays I'm typically in the gym by 6:45 or 7 and Sundays it varies, although I prefer to go mid-late afternoon, when basically no one else is there. Anyway, just PM me if you're gonna come down and we can coordinate.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 24, 2011, 09:23:23 am

- jumps : 2 step & vert  
:personal-record: tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.



 :highfive:

Thanks vag! I felt like all of a sudden I could do a lot more, the earlier jumps had been okay but that one was like a full inch higher and not even more pumped up or anything, just, "Flex knees, get lower." If I can get this hip thing figured out I might actually be able to jump higher next time!
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 24, 2011, 08:45:15 pm
BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = hip tweak has radiated around deep into my ass muscles...yeah...sit with that image
FATIGUE = low-moderate
DIET = not enough veggies, otherwise solid

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert 
:personal-record: tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing

- Pogos: 4 x 5 MAX EFFORT

forgot, i'm so retarded i'm not even sure where my nose is

- REA squat : 4 x 3 (40%)
125,125,125 == hip tweak bad

- MSEM squat: 2 x 4 (~90%)
285,285,285,285 == weight flew, hip tweak rotating deep into piriformis etc. but not as bad on sets 2 and 4

- BSS : 3 x 3
150,150,150

- core
circuit x3
--MB OH throw x20
--KTE x5

- stretch
and roll

My coach/PT told me basically to just chill for a few days, roll all the way around the hip, avoid stretching, and do ice massage. So that's what I'll do. No sense letting this turn chronic.

VERY pleased about the jump, even if the rest of the workout had sucked (and it didn't, pain or not it was good) I'd be happy.

 :headbang: :headbang: :headbang:

congrats on the jumping & good thing the squat was flying up.. really sucks about that damn hip shit though.. that's why i ended up squatting above parallel, chronic hip issue.. i was actually squatting below parallel 2+ years ago believe it or not.. hip issue made me go above, then i got even more vert gains when i switched to half squat.

Title: Re: a fast and explosive donkey!
Post by: ARowe on February 24, 2011, 10:20:01 pm
Congrats on tying pr. That is exactly what happened to me, vert was low, started this phase, tied pr's pretty quick then passed them up.

For the sprints I kept them to 10 yards and only did a few. Like 2 submax then 2-4 100%. For the bounding I would go until I was tired each set, so a few of them were with fatigue. Usually got 12-14 each set. Really powerful arm swing and pushing off the ground as hard as I could.


My vert would usually go down a little bit each session and then a few days after session 3 msem it would supercompensate and that's when I set most of my pr's.

You are definitely gonna pr soon. 32 is gonna be old news soon!
Title: Re: a fast and explosive donkey!
Post by: cp3 on February 24, 2011, 11:31:25 pm

- jumps : 2 step & vert 
:personal-record: tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.



 :highfive:

Solid PR breh  :headbang:
Title: Re: a fast and explosive donkey!
Post by: Divad on February 24, 2011, 11:44:23 pm
Quote
- jumps : 2 step & vert 
 tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

Great! I feel it's really a matter of body structure and individual preference, some people would fuck up their jumps by flexing more, if it worked better for you, then you know where your at!

Quote
congrats on the jumping & good thing the squat was flying up.. really sucks about that damn hip shit though.. that's why i ended up squatting above parallel, chronic hip issue.. i was actually squatting below parallel 2+ years ago believe it or not.. hip issue made me go above, then i got even more vert gains when i switched to half squat.

@Darqui, everybody: I'm unsure about that, but i bet that if you get sore in the hamstrings and glutes, it's probably a sign that going deeper is not ne cessary and that a half squat is enough? Right?
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 25, 2011, 09:35:39 am
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 25, 2011, 09:37:22 am
Congrats on tying pr. That is exactly what happened to me, vert was low, started this phase, tied pr's pretty quick then passed them up.

For the sprints I kept them to 10 yards and only did a few. Like 2 submax then 2-4 100%. For the bounding I would go until I was tired each set, so a few of them were with fatigue. Usually got 12-14 each set. Really powerful arm swing and pushing off the ground as hard as I could.


My vert would usually go down a little bit each session and then a few days after session 3 msem it would supercompensate and that's when I set most of my pr's.

You are definitely gonna pr soon. 32 is gonna be old news soon!

Thanks man. What rest did you take between sets and movements? E.g. during bounds?
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 25, 2011, 09:46:54 am
last night:

Rolled entire hips with a partially deflated soccer ball, taking my time (maybe 30 minutes). Started from hamstring and worked around the inside until spiraled into the glute. Then rolled hamstrings, ITB, adductors, quads, calves, soleus, QL, upper back, scaps and traps. Did some posterior rocking and light stretching.

this morning:

Just rolled the hips, posterior rocking and light stretching.
Title: Re: a fast and explosive donkey!
Post by: ARowe on February 25, 2011, 02:24:19 pm
Congrats on tying pr. That is exactly what happened to me, vert was low, started this phase, tied pr's pretty quick then passed them up.

For the sprints I kept them to 10 yards and only did a few. Like 2 submax then 2-4 100%. For the bounding I would go until I was tired each set, so a few of them were with fatigue. Usually got 12-14 each set. Really powerful arm swing and pushing off the ground as hard as I could.


My vert would usually go down a little bit each session and then a few days after session 3 msem it would supercompensate and that's when I set most of my pr's.

You are definitely gonna pr soon. 32 is gonna be old news soon!

Thanks man. What rest did you take between sets and movements? E.g. during bounds?


I take a lot of rest time in between sets when I workout so my sessions are usually pretty long. But I like to be well recovered so I can give each set 100%. 2 mins minimum for everything, longer for squatting, more like 4-6mins.
Title: Re: a fast and explosive donkey!
Post by: LBSS on February 27, 2011, 11:34:56 pm
yesterday:

One brief rolling session, just hips

today, morning:

brief rolling session, just left (affected) hip

today, evening:

long rolling session, hips + ITB, adductors, hamstrings, quads, calves, peroneals, QL, upper back, lats, feet
Title: Re: a fast and explosive donkey!
Post by: adarqui on February 28, 2011, 04:17:57 am
Quote
- jumps : 2 step & vert 
 tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

Great! I feel it's really a matter of body structure and individual preference, some people would fuck up their jumps by flexing more, if it worked better for you, then you know where your at!

Quote
congrats on the jumping & good thing the squat was flying up.. really sucks about that damn hip shit though.. that's why i ended up squatting above parallel, chronic hip issue.. i was actually squatting below parallel 2+ years ago believe it or not.. hip issue made me go above, then i got even more vert gains when i switched to half squat.

@Darqui, everybody: I'm unsure about that, but i bet that if you get sore in the hamstrings and glutes, it's probably a sign that going deeper is not ne cessary and that a half squat is enough? Right?


well soreness shouldn't be the indicator.. half squat being enough is mostly based around build, leg to torso ratio.. bottom line, if you're long and lanky, and have problems hitting deep depth without heels elevated + tons of mobility/flexibility work, half squat can be very effective.

pC
Title: Re: a fast and explosive donkey!
Post by: DamienZ on February 28, 2011, 06:37:26 pm
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

:-*
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 01, 2011, 09:45:49 pm
BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = none
FATIGUE = very high
DIET = shite, not nearly enough food and what i got was not the best.

kept it nice and easy today because high stress at work, long hours, shit sleep and shit diet (today, yesterday was good) meant no energy or focus going in

-warm up

-jump rope x5 mins
mixing in double unders here and there

-squat 3 x 5
225,225,225 == NO HIP TWEAK
:D :ibsquatting:

-BSS 3 x 5
80,80,80 == NO HIP TWEAK  
:D :highfive:

-C1: push up x10
-C2: leg lower x10
-C3: pull up x4
-C4: MB OH throw x15
-info: 5 rounds

stretch

now time to redeem my diet a little bit.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 01, 2011, 09:47:55 pm
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

:-*

 :highfive:
Title: Re: a fast and explosive donkey!
Post by: adarqui on March 02, 2011, 04:03:33 am
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

:-*

 :highfive:
:pissed:
Title: Re: a fast and explosive donkey!
Post by: DamienZ on March 02, 2011, 05:14:44 am
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

:-*

 :highfive:
:pissed:


(http://t1.gstatic.com/images?q=tbn:ANd9GcR9tlfZ3rCTPWYjgV0ITt4tkVQ1gjKhwqIjeBDwo5Frkq1SqCa2)
Title: Re: a fast and explosive donkey!
Post by: Zetz on March 02, 2011, 10:37:31 am
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

:-*

 :highfive:
:pissed:


(http://t1.gstatic.com/images?q=tbn:ANd9GcR9tlfZ3rCTPWYjgV0ITt4tkVQ1gjKhwqIjeBDwo5Frkq1SqCa2)

Please make that an official smiley for the forum....
Title: Re: a fast and explosive donkey!
Post by: ssr7 on March 02, 2011, 05:00:45 pm
Quote
--------------------------------------------------------------------------------
Quote from: ssr7 on February 23, 2011, 11:11:36 PM
congrats on the tied PR man! you seeing patrick lally?


Nah, my oly lifting coach (if I can call him that at this point...) also does PT. And he doesn't charge for answering questions. BTW I will most likely be in the gym on the 3rd and 6th. The 3rd I might actually have to be at work very late, but hoping not. Thursdays I'm typically in the gym by 6:45 or 7 and Sundays it varies, although I prefer to go mid-late afternoon, when basically no one else is there. Anyway, just PM me if you're gonna come down and we can coordinate.

Nice man...it's really convenient to have a coach who's also a PT. I PM'd you regarding coming down tomorrow.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on March 03, 2011, 12:15:36 pm
(http://i.imgur.com/pUOGS.jpg)

*i made that*
Title: Re: a fast and explosive donkey!
Post by: ssr7 on March 03, 2011, 04:18:41 pm
yo, i'm not gonna be able to come down today...i'm getting sick again:/
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 03, 2011, 10:26:27 pm
BW = 171.3
SORENESS = hip flexors a little bit
ACHES/INJURIES = none
FATIGUE = moderate
DIET = fine

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step
30.5-31.5, not bad, felt okay considering how low my motivation/focus was

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
13,13,10,10 == liked these

- Pogos: 4 x 5 MAX EFFORT
didn't write these down for some reason

- REA squat : 4 x 3 (40%)
or this

- C1: MSEM squat: 1 x 6 (~80%)
255,255,255
- C1: jump squat : 2 x 2 (30%)
95,95,95,95
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
herp derp

- core x4
toes to bar x6
MB OH throw x20

- stretch

deep retardation w/r/t forgetting to write shit down that's IN FRONT OF MY FUCKING FACE. i'm okay with it, chalk it up to a long week at work.
Title: Re: a fast and explosive donkey!
Post by: Flander on March 04, 2011, 02:26:50 am
You beasting?  :strong:
Title: Re: a fast and explosive donkey!
Post by: adarqui on March 04, 2011, 10:19:00 am
sucks that ssr7 is getting sick, wanted to hear how the "swoletraining went in the mancave -- mandler marchman".

feel better ssr7

pc
Title: Re: a fast and explosive donkey!
Post by: ssr7 on March 06, 2011, 12:54:58 am
Hey when are you training tomorrow? SSPT is closed and I've missed to many training sessions...I'm definitely training at balance tomorrow, but dunno when...I'll check adarq.org in the AM man...I'll send you a PM as well.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 08, 2011, 09:51:09 pm
last few days: some rolling, esp. of hips

BW = 172
SORENESS = left quad, oddly
ACHES/INJURIES = none
FATIGUE = mild
DIET = good

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
15,15,15,15

- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
4x8x12"

- squat : 3 x 5
265,265,265

- BSS : 3 x 5 each
120,120,120

- light calf raise: 4 x 5
40,40,40,40

- core circuit x4
--leg lower x15,15,15,15
--pushups x15,15,15,25
--pull ups x5,5,5,5

- stretch
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 09, 2011, 03:25:08 pm
Lol, I just realized the 40 pound jump from my last volume session. Meant to do less than that, but it felt okay so whatever.

Also, I don't like not doing upper body, or relegating it to circuit-type stuff. Going to add an upper day at least once per week and will probably do some light cardio or whatnot on that day. Maybe right after volume day. Tonight, going to do snatch practice (last session) and, I guess, some OHP and DB rows.

Also, I'll be out of the country from 3/18-4/3. Hotel is fancy as shit (chairman of our board owns it so we get discounts), so I hope the gym is adequate. The place is down the street from the national sports complex, so may try to figure that out. Probably won't have time, though.

Need to be sure I have a solid plan before I leave, just making note of it now.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 09, 2011, 07:34:40 pm
Crossfitter at my gym just popped his achilles. That is some ugly shit. :o
Title: Re: a fast and explosive donkey!
Post by: $ick3nin.vend3tta on March 09, 2011, 07:36:45 pm
Crossfitter at my gym just popped his achilles. That is some ugly shit. :o

How did he do that?.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 09, 2011, 11:32:17 pm
Crossfitter at my gym just popped his achilles. That is some ugly shit. :o

How did he do that?.

low box jumps, done crossfit style where you're bouncing up and down onto the box for very high reps. saw him fall and he yelled a bit and that was it. there was like .5-.75 inches of separation between the tendon and the bone, you could see it. yeesh. wtf is happening at my gym. dude tore his pec last week bench pressing and he's not even a crossfitter i.e. injury-seeker, he's actually a pretty experienced power lifter.

anyway,

BW = 171.7
SORENESS = glutes and hams
ACHES/INJURIES = none
FATIGUE = mild
DIET = good

Snatch practice, went really well. Mike asked if I'd been practicing and when I said no, he said well, something must have just clicked. I'm still the noobiest of noobs, obviously, but I finally felt like I had something I could build on with it. Worked up to hang snatches with OH squats at 84 lbs/38.2 kg.

Primary thing to work on: Shoulder mobility/stability. I can't do a BTN sots press with anything heavier than PVC. I can do a BTN press standing up, no problem, but not when I'm in the bottom of the squat. And I'm a bit wobbly in the OHS.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 10, 2011, 09:15:18 pm
BW = ???
SORENESS = hamstrings pretty bad, traps
ACHES/INJURIES = none
FATIGUE = moderate to heavy, which is weird because I've been sleeping better/more than usual the past three nights
DIET = good

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert
shiiiiitttttttttttttyyyyyyyyyyyyyyyyy, 30-30.5, thankfully didn't miss the rim at any point :uhhhfacepalm:

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10

- Pogos: 4 x 5 MAX EFFORT
first two sets sucked, third okay, last pretty good; i need the extra bounce before i start the pogos

- REA squat : 4 x 3 (40%)
125,125,125,125 == okay

- MSEM squat: 2 x 4 (~90%)
290,290,290,290 == 6th and 7th reps mediocre, others good

- BSS : 3 x 3 (4L, 3R)
150,150,150

- core
leg lower hold 3x20s

- stretch
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 13, 2011, 08:33:22 pm
BW = ??? but low, spent Saturday puking and not eating very much
SORENESS = none
ACHES/INJURIES = none
FATIGUE = mild
DIET = better than Saturday but not enough food before workout, got hungry as I started lifting

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
x2@80%, x3@90-95%

- jumps : 3 step
x4@80%, x12 @95% == total shit with one or two exceptions, approach was horrendous, wtf

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == running out of steam after about 8

- Pogos: 4 x 5 MAX EFFORT
moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == second and fourth sets were the best I've done of these

- C1: MSEM squat: 1 x 6 (~80%)
260,260

- C1: jump squat : 2 x 2 (30%)
95,95,95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
it wouldn't be an LBSS workout (TM) if i didn't forget something

- core
TTB 3x10

- stretch
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 14, 2011, 11:14:10 am
My left shin and calf muscles feel weak/ennervated. Very weird.

Also, now left hip and left knee are tweaking when I walk. Tonight's gonna be some serious SMR+stretching.

I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
Title: Re: a fast and explosive donkey!
Post by: DamienZ on March 14, 2011, 01:54:27 pm
BW = ??? but low, spent Saturday puking and not eating very much
SORENESS = none
ACHES/INJURIES = none
FATIGUE = mild
DIET = better than Saturday but not enough food before workout, got hungry as I started lifting

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
x2@80%, x3@90-95%

- jumps : 3 step
x4@80%, x12 @95% == total shit with one or two exceptions, approach was horrendous, wtf

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == running out of steam after about 8

- Pogos: 4 x 5 MAX EFFORT
moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == second and fourth sets were the best I've done of these

- C1: MSEM squat: 1 x 6 (~80%)
260,260

- C1: jump squat : 2 x 2 (30%)
95,95,95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
it wouldn't be an LBSS workout (TM) if i didn't forget something


- core
TTB 3x10

- stretch

HAHAHA! xD

what's up with your diet??? You know it but you don't really apply it, right?

Just like the doctor from my village... he is fat and horribly out of shape, but he's a nutritionist and sports doctor, lol!

How is Alan Aragon's research review lately? I wanted to subscribe to it, but Paypal wants a credit card (don't have one) and i can't afford to pay one year in advance atm :(
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 14, 2011, 03:22:19 pm
My diet is fine, it just sucked this weekend because I puked like 7 times on Saturday, which threw my appetite off for the whole weekend. I couldn't get anything down until 5 PM.

BTW fuck you for calling me fat and out of shape.  :P

Do you have a check/debit card? Impossible to have a checking account in the States without a debit card. Cause that'll work, too, for PayPal. He's been slow with the AARR recently, nothing since the January issue, which was not memorable, although his site says the new one will be posted today. I'll let you know how it looks when I see it.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on March 14, 2011, 03:39:35 pm
My diet is fine, it just sucked this weekend because I puked like 7 times on Saturday, which threw my appetite off for the whole weekend. I couldn't get anything down until 5 PM.

BTW fuck you for calling me fat and out of shape.  :P

Do you have a check/debit card? Impossible to have a checking account in the States without a debit card. Cause that'll work, too, for PayPal. He's been slow with the AARR recently, nothing since the January issue, which was not memorable, although his site says the new one will be posted today. I'll let you know how it looks when I see it.

Sorry man, didn't mean it like that! i looked up some older posts and saw "DIET = good", so i was a bit too fast, lol!
And i also didn't call you fat and out of shape :P

I don't even know what a check/debit card is xD Paypal usually takes the money directly from my bank-account...
I had some back-and-forth emails with him and it looks like i need a credit card or i could buy the one year package.

There was an automatic email reply that said that he's busy finishing the AARR.

Perhaps i'll talk to my parents if they could subscribe to it and i'll give them the money...
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 14, 2011, 04:10:08 pm
Weird, don't know why PayPal would demand a credit card when they can just access your bank account.
Title: Re: a fast and explosive donkey!
Post by: DamienZ on March 14, 2011, 05:12:34 pm
Weird, don't know why PayPal would demand a credit card when they can just access your bank account.

It says that the seller only accepts instant payment, or something like that...

I'll get it somehow :highfive:
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 15, 2011, 10:05:02 pm
BW = ???
SORENESS = left shin
ACHES/INJURIES = none
FATIGUE = mild
DIET = good

session 4: rvj session & vert

-warm up
-a few sprints to fire up
-a few submax 1-step jumps
-a few submax full run-up jumps
-ME DLRVJ x10-14 == one or maybe two good jumps, the rest total shit because my approach is terrible and inconsistent

then

-foam roller whole body

-OHP 3x5
125,125,125 == harder than it should have been, and form not great

-DB row 3x5
70,70,70 == easier than I expected

stretch
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 17, 2011, 11:13:52 pm
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = good

session 1: volume

- warmup
shot around a bunch, was tinkering with my form the other day and it was throwing me off big time, but today i was on fire, hit probably 80-85%

- sprint warmup

- sprints : 10-20's
6x15 yards

- dj (18-24") : 4 x 8 (18")

- squat : 3 x 5
270,270,270

- BSS : 3 x 5 each
130,130,130

- light calf raise: 4 x 5
70,70,70,70 == ate shit pretty badly during the second set, banged my knee up pretty good; bit confused still as to what happened

- core circuit x 4
--KTE x8,8,8,8
--OH throw x15,15,15,15

- stretch

Then played catch for about half an hour, which was really nice. It had been quite a while. Now I have to ice my knee, eat some more, and pack.

EDIT: Also, my right calf has been feeling tight/mildly cramped since the end of the workout. Been stretching it a bunch off and on.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 18, 2011, 09:57:17 am
Knee still a bit still and sore, but not as bad as I expected. Unfortunately, I'm about to spend 12.5 hours on a plane. Will try to keep it limber throughout the day. Calf is still tight/cramped but also not as bad as last night. Nothing serious at all, just #&*!^@ annoying.

Leaving for Pakistan at just before 11 PM and will be gone for two weeks. Should have internet access most of the time, so I'll try to keep posting. The hotel in Islamabad has a gym but I doubt the other places I stay will have one. Very much doubt there'll be barbells and/or a squat rack. At the very least, I want to try to start to get back into some semblance of shape -- my fitness is struggling right now and that needs to change.
Title: Re: a fast and explosive donkey!
Post by: vag on March 18, 2011, 11:13:40 am
Sucks , you were on a great progress train lately , lift-wise and jump-wise.
Oh well , do whatever you can there , 2 weeks is not too much.
Also try not to almost-get-killed this time , will you?  ;)
Bon voyage...
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 20, 2011, 12:46:56 pm
BW = ???
SORENESS = none
ACHES/INJURIES = right calf wtf, right knee but only when i kneel on it
FATIGUE = none
DIET = good

-warm up

-leg press 10 x 418

-DB bench 10 x 57e

-DB row 10 x 57e

-BSS 10 x 106

-leg raise x 10

-stretch x a lot

Notes: Didn't list warm up sets. Weights are converted to pounds from kilos. The gym will do, although the ceiling is really low so I'm not sure what I'm going to do about jumping. I am in terrible shape and cardio will definitely play a role during this trip and after.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 21, 2011, 10:07:17 pm
on treadmill:

walk x 4 mins
jog x 30 mins
walk x 4 mins

stretch x 30 mins

kept it nice and light, worked up a bit of a sweat. a sign of how out of shape i am is that my HR was around 166 even though my breathing was easy and i could have kept going for hours. got to get that back down into the 150 range for a similar jog.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 23, 2011, 03:11:32 am
BW = ???
SORENESS = none
ACHES/INJURIES = right calf wtf, worse than yesterday, right knee but only when i kneel on it
FATIGUE = moderate
DIET = good

-warm up
stretch
jog x 6 mins
mobility stuff

-jump squat 4 x 3
97,97,97,97 == right calf tweaking badly during first set, did a bunch of very light stretching between sets

-leg press, rest pause, ~30s between sets
418 x 15,5,5,5,5

-DB bench, rp, ~30s between sets
53e x 10,7,5,3

-DB row, rp, ~20-30s between sets, diarrhea between arms
53 x 10,7,5,3

-stretch

i was wondering when the diarrhea would hit. i feel totally fine otherwise. just gotta make sure i hydrate well. took it really easy on upper body stuff, more in the tank across the board. wish i could do more weight on leg press but that's the stack.
Title: Re: a fast and explosive donkey!
Post by: Clarence on March 23, 2011, 03:17:02 am
BW = ???
SORENESS = none
ACHES/INJURIES = right calf wtf, worse than yesterday, right knee but only when i kneel on it
FATIGUE = moderate
DIET = good

-warm up
stretch
jog x 6 mins
mobility stuff

-jump squat 4 x 3
97,97,97,97 == right calf tweaking badly during first set, did a bunch of very light stretching between sets

-leg press, rest pause, ~30s between sets
418 x 15,5,5,5,5

-DB bench, rp, ~30s between sets
53e x 10,7,5,3

-DB row, rp, ~20-30s between sets, diarrhea between arms
53 x 10,7,5,3

-stretch

i was wondering when the diarrhea would hit. i feel totally fine otherwise. just gotta make sure i hydrate well. took it really easy on upper body stuff, more in the tank across the board. wish i could do more weight on leg press but that's the stack.


wow...that's some seriously explosive diarrhea for it to get all the way btwn the arms. :o
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 23, 2011, 05:07:19 am
you must not have read my whole journal. i addressed my anal placement issue a few months back, can't remember exactly when. long story short, having my anus right in the middle of my chest is a pain and kind of embarrassing sometimes, but it's something i'm used to. never known what it's like to have a normally-placed anus.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 25, 2011, 01:36:56 pm
No workout yesterday or today. Too much traveling. I'm in Karachi. Spent all day yesterday in transit or in meetings and spent all day today either in a car or walking around tiny-ass villages in Interior Sindh. Back to Islamabad tomorrow. More rest-pause, I think.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 27, 2011, 10:04:43 am
BW = ???
SORENESS = none
ACHES/INJURIES = right calf but not as bad as it's been
FATIGUE = moderate
DIET = good

-warm up
jog x 7-8 mins, enough to break a light sweat
mobility stuff

-ME pogos 4 x 5
5,5 ME == I move too far forward on these
17,20 submax, minimal arm swing == better

-jump squat 4 x 3
88,88,88,88

-leg press
418 x 10,5,5,3,3 == put the seat closer to the feet placement thingy, made it harder, still left a few reps in the tank i think

-pull ups
10,3,3,3 == lol pathetic

-dips
15,5,5 == left some in the tank

-BSS ISO hold x 60s/e
30s rest between legs, second leg (right) hurt

-core
woodchopper 3 x 10e x 44 lb plate

-cool down
walk x 5:30

-stretch

Notes: Ended up doing nothing while I was in Karachi. Submax pogos are more appropriate for me, I think, until I get a little better at staying in place while I do them. Otherwise they're de facto forward bounds with a large vert emphasis. The best I can do on ME still has me moving forward by over a yard. Left hip was looser than I can remember during stretching. Not sure what that's about. Gotta get some cardio in tomorrow and more stretching.

EDIT: BONUS a few physique pics for the ladies

front unflexed:
(http://1.bp.blogspot.com/-SLQuWiqW-1E/TY9K-_50SwI/AAAAAAAAAXU/H8PvOQUnReU/s1600/IMG_0245.JPG)

front flexed:
(http://3.bp.blogspot.com/-dgCakeP6Lxg/TY9K_LzVOCI/AAAAAAAAAXc/Mo5ukf8PC7Y/s1600/IMG_0241.JPG)

thigh flexed:
(http://3.bp.blogspot.com/-B36p_YuiluE/TY9K_o-Xr_I/AAAAAAAAAXs/J4bYWSz1vE4/s1600/IMG_0225.JPG)
Title: Re: a fast and explosive donkey!
Post by: Raptor on March 27, 2011, 11:23:24 am
Dang, pretty big/cut. Big VMOs... :o
Title: Re: a fast and explosive donkey!
Post by: DamienZ on March 27, 2011, 11:57:05 am
looks sexy :-*
Title: Re: a fast and explosive donkey!
Post by: vag on March 27, 2011, 12:29:53 pm
 :o , no homo!
Looking strong/big/cut , respect!
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 28, 2011, 12:46:40 pm
BW = ???
SORENESS = chest, lats, midback, glutes and quads a little bit
ACHES/INJURIES = right calf but not as bad as it's been
FATIGUE = none
DIET = good

-jog @ easy pace x ~30 mins w/2:30 walks to warm up and cool down
much more uncomfortable than the last run

-stretch
Title: Re: a fast and explosive donkey!
Post by: cowed77 on March 28, 2011, 02:16:43 pm
yea man, looking thick and strong all round. nice stuff.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 28, 2011, 11:29:59 pm
looks sexy :-*

:o , no homo!
Looking strong/big/cut , respect!

yea man, looking thick and strong all round. nice stuff.

thanks dudes.  :highfive:
Title: Re: a fast and explosive donkey!
Post by: Zetz on March 28, 2011, 11:42:43 pm
looks sexy :-*

:o , no homo!
Looking strong/big/cut , respect!

yea man, looking thick and strong all round. nice stuff.

thanks dudes.  :highfive:

What every one of them just said x2.

Front flexed looks ripped
Title: Re: a fast and explosive donkey!
Post by: Flander on March 29, 2011, 02:43:52 am
Oh my. An invitation to the gunshow.  :headbang: :headbang: :headbang:
Title: Re: a fast and explosive donkey!
Post by: cowed77 on March 29, 2011, 09:00:09 am
The abs aren't as cut as can be, but those little 'capt america' things besides the top two abs are nice.
That's wat I used to call them, at least before I learnt tt they're the serratus or sth lol.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 29, 2011, 12:15:18 pm
no motivation tonight at all, mentally tired, physically tired, need to get more sleep tonight. forced myself to go to the gym and was planning to just do some light pogos and leg press and call it a day. but...

-warm up
jog x 5 mins
mobility stuff and some stretching

-leg press
serious tweak in right groin/hip flexor on the first warm up rep. tried a few more reps to see if it would work out, but no luck. fml. called it. more stretching and some smr later.
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 30, 2011, 11:00:38 am
BW = ???
SORENESS = none
ACHES/INJURIES = right calf but almost better, right hip/groin
FATIGUE = none
DIET = good

-warm up
jump rope 30/30 x 5
mobility stuff

-pogos submax 4 x 20

-leg press x 10+5,5,5,5
hip/groin felt fine on first two warm up sets but when i went to 150 kg the tweak came back. messed around a bit but it was no use.

-BSS 3 x 3
123,123,123 == kept it nice and easy, felt hip but didn't hurt

-lat pull down 3 x 8
110,110,110 == wide grip

-DB OHP 3 x 8e
40,44,44

-ab wheel roll outs 3 x 10

-stretch
Title: Re: a fast and explosive donkey!
Post by: LBSS on March 31, 2011, 12:07:37 pm
BW = ???
SORENESS = none
ACHES/INJURIES = right calf but almost better
FATIGUE = none
DIET = good

-jump rope 30/30 x 15

-stretch

Just wanted to break a little sweat and get my HR up a bit. Kept it nice and relaxed but still managed to get the rope caught a few times. Frustrated and would have been embarrassed had there been anyone else around.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 01, 2011, 12:44:56 pm
BW = ???
SORENESS = none
ACHES/INJURIES = right calf but almost better
FATIGUE = none
DIET = good

-warm up

-pogo submax 4 x 20
got a little arm swing on the last set

-leg press RP
418 x 12,10,10 == what?

-Pallof press 3 x 10e x 33

-C1: dip x 5
-C1: pull up x 3
-C1 info: 5 rotations

-stretch

nice and easy.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 04, 2011, 12:59:35 pm
No time for anything Saturday and Sunday I was traveling all day. Tonight I'm just going to roll, stretch and do some mobility whatnot. Gym starts again tomorrow. Hurray!

 :strong: :highfive: :headbang: :wowthatwasnutswtf: :strong: :highfive: :wowthatwasnutswtf:
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 05, 2011, 11:05:44 pm
BW = 169.3
SORENESS = none
ACHES/INJURIES = right calf but almost better
FATIGUE = high
DIET = shite, there was no food in my house until I went grocery shopping after the gym

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
4 x 15y

did a few relaxed one-step and RVJs, actually weren't bad

- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
4 x 5 x 18"

- squat : 3 x 5
165,165,165

- BSS : 3 x 5 each
bw,bw,bw

- light calf raise: 4 x 5
bw,bw,45,45

- core

- stretch

Literally the worst workout of my life in which I didn't end up injured. I meant to take it easy, first time doing any of this stuff plus my history of tweaking this and that made me want to be cautious. But the sprints were slow in every way, the depth jumps were slow and completely without power. I had no energy so just went through the motions to get the workout over with. Still recovering from the trip, I guess. Hopefully better diet + continued good sleep will mean better workouts the rest of the week and beyond. Sheesh.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 07, 2011, 09:59:39 am
I'm sick. Woozy, achey, sore throat, deaf in my left ear, headache, serious shits. FML. Gonna try to work out tonight but probably will not push anything too hard.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 07, 2011, 08:39:09 pm
Went to the gym but motivation was zero, energy was zero, CNS fried. Shot around for an hour, bunch of layups, was pretty good, then foam rollered, then called it a night.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 09, 2011, 01:49:46 pm
BW = 168.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
DIET = good

-foam roll x 20 mins

-jog x 20 mins

-stretch x a lot

Not sick anymore. Just wanted to get my heart rate up a bit and stretch a bunch. Mission accomplished.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 10, 2011, 09:55:11 pm
BW = 169
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = good

-foam roll x 20 mins

-stretch x 20 mins

-pogos submax 3 x 20

-squat 1RM max attempt
275,320(PR tie),340(fail),340(fail)

-bunch of chin ups

Pissed. All kinds of reasons. Don't want to talk about it.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 11, 2011, 09:04:27 pm
BW = 169
SORENESS = lower back
ACHES/INJURIES = right big toe, flaring up today for some reason, arthritis is a bitch
FATIGUE = low
DIET = good

-warm up
shoot around x 30 mins
a few jumps at the rim, WAY submax
foam roll x 10 mins
stretch x 10 mins

-BSS 3 x 5
50,50,50 (goblet squat position)

-squat a bunch x a bunch
95 for all sets, switched between low bar, mid bar, high bar and front squat, just pumping up and down (pause).

-S1: chin up 2 x 5
-S1: OHP 2 x 5
30,30

-jump rope x a bunch but FUCK MY TOE

-incline walk x a few minutes

-the end

Realized that I was having no fun at the gym. Putting too much pressure on every workout and getting pissed at myself for regressing after my work trip/being sick last week. That leads to me doing retarded shit like failing twice on 340 yesterday for NO FUCKING REASON. So tonight I just went with no plan and just dicked around, kept it REALLY light, enjoyed myself. Or at least had nothing to be pissed or disappointed about. I've decided that I need to jump every workout and nearly every day if possible, even if the workout doesn't call for it or if it's an "off" day. If I'm feeling super springy that day, jump more. Off days I'd obviously still keep volume low. If need be, jump a ton and cut back on everything else. I'm trying to get better at jumping. That should be the priority, always. Kind of a "duh" moment, I guess.
Title: Re: a fast and explosive donkey!
Post by: vag on April 12, 2011, 04:17:54 am
^^^^^
Yes , i still can't get why you're not jumping way higher. 320@169, WTF , that should have you in the 35 area.
You're very strong relatively and absolutely , lean , you do your plyos , you jump often , don't get it!  :pissed:
Then again you had many derails, those are major bitches.

High-freq jumping sounds nice , be sure not to wear yourself out though. When i was jumping almost every day last year , i would label most of those sessions as 'submax'. Psychology trick , just like you described about gym session : no expectations , no disappointments , just adaptation and technique improvements. So i would go like , e.g. , Monday submax , Wed submax , Saturday caff-up + ME. Worked nice.
Just saying... :D
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 12, 2011, 10:54:50 am
^^^^^
Yes , i still can't get why you're not jumping way higher. 320@169, WTF , that should have you in the 35 area.
You're very strong relatively and absolutely , lean , you do your plyos , you jump often , don't get it!  :pissed:
Then again you had many derails, those are major bitches.

High-freq jumping sounds nice , be sure not to wear yourself out though. When i was jumping almost every day last year , i would label most of those sessions as 'submax'. Psychology trick , just like you described about gym session : no expectations , no disappointments , just adaptation and technique improvements. So i would go like , e.g. , Monday submax , Wed submax , Saturday caff-up + ME. Worked nice.
Just saying... :D

yeah this is pretty much what i was thinking. jump more, care just enough to try to do it properly but not enough to get down on myself when i'm not jumping well, keep getting stronger. in other words, back on the arowe plan but with more or less DLRVJ depending on how i'm feeling that day.

also, i wouldn't say i'm very strong either relatively or absolutely. especially compared to some of the other dudes on here. but all that means is there's nowhere to go but up.  ::)
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 12, 2011, 10:18:54 pm
BW = ???
SORENESS = lower back
ACHES/INJURIES = right big toe, flaring up today for some reason, arthritis is a bitch
FATIGUE = low
DIET = good

-warm up

-some jumps
mostly shitty, one okay, okay with it

-depth jump 4 x 5
inconsistent but pretty good

-squat 3 x 5
255,255,255

-BSS 3 x 5
130,130,130

-core x 4
--chin up x 7
--plank x 30s +25#
--leg lower x 10

-stretch

Happier.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 14, 2011, 10:20:26 pm
BW = ???
SORENESS = cruuuuucial soreness in glutes and adductors
ACHES/INJURIES = left big toe, mid back (?)
FATIGUE = low
DIET = good

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert
pretty low but got better as i went. jumped at a new hoop, outside on asphalt. slippery but at least no one was around. it helps to look at the point where i want my last step to start.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
mid-back tweaking like a mother, only did 2 sets

- Pogos: 4 x 5 MAX EFFORT 4 x 20 submax
continuing to go submax until i'm less shitty at these

- REA squat : 4 x 3 (40%)
125,125,125,125

- MSEM squat: 2 x 4 (~90%)
285,285

- BSS : 3 x 3
150,150,150 == ouch

- core
stuff

- stretch
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 15, 2011, 04:52:58 pm
GOD FUCKING DAMN IT I JUST FOUND OUT MY GYM IS GOING FULL RETARD. CROSSFIT CLASSES EVERY GOD DAMN FUCKING DAY OF THE WEEK.

(http://community.invisionpower.com/uploads/gallery/album_1739/gallery_148330_1739_21836.png)

Title: Re: a fast and explosive donkey!
Post by: TheSituation on April 15, 2011, 05:56:24 pm
(http://images.cheezburger.com/completestore/2010/12/6/7d9e91fa-92dc-4ade-82df-3739ab499995.jpg)
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 18, 2011, 09:31:00 am
friday night drove up to nyc to see my cousin's play. chilled with my brother up there on saturday night then came home sunday ready for jumping. then i found out that my friend from elementary and high school was shot and killed yesterday morning. no one really knows why or what happened yet. he wasn't a close friend or anything but it's still shocking and motivation to train kind of plummeted after that. gonna get back in the gym today, though.
Title: Re: a fast and explosive donkey!
Post by: Flander on April 18, 2011, 11:00:07 am
Sucks about your friend man.

Go get training again.
Title: Re: a fast and explosive donkey!
Post by: Sean0013 on April 18, 2011, 03:42:11 pm
Sorry for your loss. Hope you're doing ok man.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 18, 2011, 11:32:28 pm
Thanks guys. Like I said, not someone I was really tight with but I'd known him since we were 5. Did get back in the gym tonight but it was a weird workout.

BW = ???
SORENESS = low back (possibly from long bus ride yesterday)
ACHES/INJURIES = none
FATIGUE = low
DIET = good

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
2 of 'em

- jumps : 3 step
weird, got off to a good start with some strong (for me) submax jumps. but then i started thinking too much and almost all of the ~20 jumps i took after that sucked. some really badly. one 31" jump.

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
felt kind of shitty and slow

- Pogos: 4 x 20 submax
also felt slow and unreactive

- REA squat : 4 x 3 (40%)
125,125,125,125 == felt okay

- C1: MSEM squat: 1 x 6 (~80%)
255,255 == had good bar speed for most reps

- C1: jump squat : 2 x 2 (30%)
95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
150,150,150 == felt very strong, good ROM, bumping weight to 160 next time

- core x 3
chin up x 8,8,8
leg lower x 15,15,15
push up x 15,15,15
crunch x 33,33,34

- stretch

I don't think I warmed up enough but I get paranoid at the gym that if I take too long to warm up, people are gonna take over the court. Dumb, but there it is. Stretched again just now. Got shit to do on Wednesday so I'm actually gonna try to get the sprint/RVJ session in tomorrow.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 21, 2011, 09:43:29 am
from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.
Title: Re: a fast and explosive donkey!
Post by: Zetz on April 21, 2011, 11:34:51 pm
from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

That's my problem with any vertical attempts and some long jumps. Sucks.
Title: Re: a fast and explosive donkey!
Post by: adarqui on April 21, 2011, 11:38:30 pm
from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit
Title: Re: a fast and explosive donkey!
Post by: vag on April 22, 2011, 04:09:55 am

i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

x2 , #$%#$%#$%#   :pissed:

Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:

Quote
==========================================================

Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3

Jump with weighted vest x 3 rest 5 minutes regular jump x 3

*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation

* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.

==========================================================

Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim looks childish...

Title: Re: a fast and explosive donkey!
Post by: Raptor on April 22, 2011, 05:41:46 am
My approach speed increases at lower rims, because at higher rims I have the tendency to take an even longer last step and go slower so I have more time to apply force, but this is while using an one-leg jump. Not sure what kind of jumping you use.

But on lower rims I can go quicker since the rim is lower and my approach becomes better.
Title: Re: a fast and explosive donkey!
Post by: LBSS on April 22, 2011, 02:09:19 pm

i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

x2 , #$%#$%#$%#   :pissed:

Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:

Quote
==========================================================

Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3

Jump with weighted vest x 3 rest 5 minutes regular jump x 3

*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation

* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.

==========================================================

Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim look