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Author Topic: a fast and explosive donkey!  (Read 1105257 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #2700 on: October 01, 2014, 12:09:11 am »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none (!)
MENTAL STATE: good

- warm up

- DB jump squat 15s x 5,5

- bench 195 x 5,5,5
third set easier than first.

- BB row 145 x 8,8,8
should drop weight and do these more horizontal, focus on the squeeze. no body english at 145 but form should be better.

- stretch

short and sweet.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

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LBSS

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Re: a fast and explosive donkey!
« Reply #2701 on: October 01, 2014, 10:03:28 pm »
+1
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, low back tight at the end
MENTAL STATE: good

- warm up

- depth jumps, SVJ, DLRVJ walk-out
about 35 total jumps. court was taken, seems like my careful plan re-write was based on a short-lived scheduling premise. oh well.

- squat 225 x 5,5,5

- RDL 225 x 8,8,8
straps! did a 10s hold with 225 strap-free at the end for funsies.

- dip-position leg raises x 12,12

- rudiment hops

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

- Avishek

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

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aiir

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Re: a fast and explosive donkey!
« Reply #2702 on: October 02, 2014, 02:33:55 am »
0
nice work on slowly getting the squats back up to your working weights again man, I hope the injury stays out of your way
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LBSS

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Re: a fast and explosive donkey!
« Reply #2703 on: October 02, 2014, 08:14:33 am »
0
thanks b. on that note, lower back is feeling it today, especially on the right side, right around my SI joint.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #2704 on: October 02, 2014, 09:33:56 pm »
0
WEIGHT: ???
SORENESS: hamstrings a little, traps a little
ACHES/INJURIES: left shoulder, low back
MENTAL STATE: good

- warm up
did max double unders at the end, got 31. shoulders and hands fatigue before anything else.

- superset x 3
-- DB OHP 45s x 8,8,4
-- pull up x 6,6,4,4

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

- Avishek

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

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #2705 on: October 05, 2014, 03:15:32 pm »
+8
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, low back but very minor on both
MENTAL STATE: great

- warm up

- jumps x ~15
near-PR levels, easy double hand rim grab on first four-step jump of the day, which is unheard of. easy dunks with the dodgeball. comfortably 36 on a couple. drop-off pretty steep as more volleyball players started showing up and taking over the court. not mad.

- squat 225 x 5; 235 x 5,5
low back/SI joint tightness there during warm up but it went away or at least stayed very quiet. no stiffness or discomfort now.

- bench 200 x 5,5,5
strong

- kroc row 80 x 23L, 23R

- assisted natural GHR x 8,8,8

- inverted row x 10,10,10

- rudiment hops

- MR half tuck x 15,15

- stretch

awesome workout, best in a long time.  :highfive:
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

ChrisM

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Re: a fast and explosive donkey!
« Reply #2706 on: October 05, 2014, 03:53:32 pm »
+1
Awesome!
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vag

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Re: a fast and explosive donkey!
« Reply #2707 on: October 06, 2014, 05:11:57 am »
+1
Comfortably 36!!!
You have gone a long way, well deserved and absolutely gained too...
:goodjobbro:
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #2708 on: October 06, 2014, 09:32:09 am »
0
Quote from: vag on October 06, 2014, 05:11:57 am
Comfortably 36!!!
You have gone a long way, well deserved and absolutely gained too...
:goodjobbro:

thanks vag and chris (and the other people who upvoted that post)! and yeah, hit near base of palm on one jump without the ball and had a couple of very good dodgeball dunks. base of palm is 37.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

seifullaah73

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Re: a fast and explosive donkey!
« Reply #2709 on: October 06, 2014, 12:35:33 pm »
0
Quote from: LBSS on October 06, 2014, 09:32:09 am
Quote from: vag on October 06, 2014, 05:11:57 am
Comfortably 36!!!
You have gone a long way, well deserved and absolutely gained too...
:goodjobbro:

thanks vag and chris (and the other people who upvoted that post)! and yeah, hit near base of palm on one jump without the ball and had a couple of very good dodgeball dunks. base of palm is 37.

Congrats man, Almost there till ...  :ibjumping:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

ChrisM

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Re: a fast and explosive donkey!
« Reply #2710 on: October 06, 2014, 02:30:36 pm »
0
Keep doing what you're doing!  36" is no joke!
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Raptor

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Re: a fast and explosive donkey!
« Reply #2711 on: October 06, 2014, 02:34:25 pm »
0
It's really weird how gains sometimes choose to display themselves out of a sudden... like with no notifications at all beforehand haha.

What if the injury you're having isn't limiting you all that much but did enough stuff to make you change your mechanics in a good way instead... that would be pretty weird and cool.
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LBSS

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Re: a fast and explosive donkey!
« Reply #2712 on: October 06, 2014, 02:43:29 pm »
0
yeah i dunno. i always seem to jump better after an extra day of rest, for one thing.

i keep revisiting the double-hand rim grab, it was so unexpected. i almost never go up with two hands but i did unconsciously on that jump and grabbed easily with both hands. such a great feeling.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

ChrisM

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Re: a fast and explosive donkey!
« Reply #2713 on: October 06, 2014, 02:49:09 pm »
+2
^ I think the key word in ALL of that is "unconsciously". Everything is done quicker/faster/better when its from reaction/instinct vs a thought out process. And you always look very thought out whrn you jump ;)

Fwiw whenever I feel like Im thinking too much I do something else for a minute then jump again, like a short brain reset.
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LBSS

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Re: a fast and explosive donkey!
« Reply #2714 on: October 06, 2014, 03:54:07 pm »
0
yeah that's a good point. felt very unconscious. i wonder if part of it was having spectators that i was interacting with, too. i usually jump better alone, but that's not true if i've been talking with the other people who are there. hm.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter
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