Author Topic: a fast and explosive donkey! (Read 1104292 times)

LBSS · « **Reply #2880 on:** March 06, 2015, 05:41:19 pm »

Quote from: Eric on March 06, 2015, 04:53:43 pm

Quote from: LBSS on March 03, 2015, 12:28:58 pm
^^^jesus christ! there's nothing like that on the east coast. some of the western mountains might be in range but i've only ever skied in vermont and massachusetts. killington has something like 130km of trails and 22 lifts, about 1000m drop between summit and base.

Hey now I think thats about 4hrs or so from me, small world! If I ever went skiing though I'd end up in a body cast

lol you definitely would have been the biggest guy on the mountain.

John Stamos · « **Reply #2881 on:** March 06, 2015, 05:47:31 pm »

I wouldnt doubt it lol, hopefully in 90 days I will be the size of a normalish person lol

gukl · « **Reply #2882 on:** March 07, 2015, 03:51:03 am »

Quote from: LBSS on February 23, 2015, 11:59:48 pm

Quote from: stuckintheaiir on February 23, 2015, 11:01:19 pm
I'm curious, do you wear a brace while hooping/jumping?

nope. there's not much strong evidence that braces have any injury prevention benefit.

EDIT: just started wading through pubmed there's some new literature (like within the last year or two) on this. will give it a look. but i'm pretty sure i'll stick to neuromuscular training for the foreseeable future.

despite what the studies say, i've worn a brace for over 4 years now when playing competitive basketball and never sprained an ankle. i'm 99% sure i would have sprained one of them at least once without the braces. However, i do think it partly led to my messed up knees and it also takes away a degree of athleticism so they still kinda suck.

LBSS · « **Reply #2883 on:** March 07, 2015, 04:42:17 pm »

WEIGHT: ???
SORENESS: quads (?)
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb; left shoulder
MENTAL STATE: good, a bit slow

- warm up

- DRLVJ & SLRVJ x some
back-ironed little dodgeball a couple times. not great.

- pogo x 8,15,15
focus on extension through feet

- squat MSEM 295 x 6
all very strong except fifth rep

- superset x 3
-- DB row 65 x 15/each
-- push up x 15

- decline sit up +18 x 10,10

- stretch

decent workout. so beginneth my beating myself into the ground for the next two weeks before i go camping in the southwest for 4-5 days at the end of march/beginning of april.

LBSS · « **Reply #2884 on:** March 07, 2015, 04:42:43 pm »

Quote from: Coges on March 05, 2015, 08:23:12 pm

Did it look like this???

I'm going home to watch Rocky 4 now.

lol yeah, that except blind because i couldn't see through the snow sticking to my glasses.

LBSS · « **Reply #2885 on:** March 09, 2015, 09:05:21 am »

last night:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb; left shoulder
MENTAL STATE: good

- KB swing 30/30 x 5

- X-band walks 30/30 x 3

- hip thrust x 20,20

- band pull-apart x 20,20

- some other stuff that i forget

- stretch

just to get the blood flowing and the glutes activated. bout 20 minutes start to finish.

LBSS · « **Reply #2886 on:** March 09, 2015, 10:02:49 pm »

WEIGHT: 175.5
SORENESS: hamstrings
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb
MENTAL STATE: good

- warm up

- DLRVJ walk out @3/step; four-step x 3; couple of SLRDL/side
all submax by definition because no reach, but the four-step jumps felt bouncy. glute activation ftw.

- rudiment hops

- squat MSEM 315 x 3; paused 225 x 8
315 very solid and smooth

- superset x 2
-- DB OHP 50s x 8
-- pull up x 8
-- assisted natural GHR x 8

- stretch

not a bad workout.

LBSS · « **Reply #2887 on:** March 10, 2015, 12:08:23 am »

filing here for reference tomorrow: http://squatrx.blogspot.com/2014/06/reps-just-reps.html

adarqui · « **Reply #2888 on:** March 10, 2015, 12:54:25 am »

Quote from: LBSS on March 09, 2015, 10:02:49 pm

WEIGHT: 175.5
SORENESS: hamstrings
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb
MENTAL STATE: good

- warm up

- DLRVJ walk out @3/step; four-step x 3; couple of SLRDL/side
all submax by definition because no reach, but the four-step jumps felt bouncy. glute activation ftw.

- rudiment hops

- squat MSEM 315 x 3; paused 225 x 8
315 very solid and smooth

- superset x 2
-- DB OHP 50s x 8
-- pull up x 8
-- assisted natural GHR x 8

- stretch

not a bad workout.

ya looks like a nice w/o. good stuff with the MSEM.

LBSS · « **Reply #2889 on:** March 10, 2015, 09:14:47 pm »

^^^ thanks

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb
MENTAL STATE: good

- jog x 1.5 miles
took it very easy, ~8 min/mile pace, not breathing hard by the end.

- stretch

- KB swing x 25

- hip thrust x 25

- X-band walk x 25
one rep is left then right. more like a shuffle, my room isn't that big.

new commitment: 50 KB swings per day, every day. i also did 25 this morning.

LBSS · « **Reply #2890 on:** March 11, 2015, 08:46:17 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb, left big toe
MENTAL STATE: good

- warm up

- DLRVJ two- and three-step x a bunch

- MR half tuck x 20,20
bad at these, need to refocus on jump assistance for bionic lower legs, as adarq would have said back in the day

- squat MSEM 315 x 3
stretching during warm up sets

left it at that. will do some light conditioning and upper tomorrow. didn't make sense to do this today except that i've got a free weekend and so can try to go for max jumps on saturday in the late morning. i've found that three days after heavy squatting tends to be good jumping, so i went heavier and lower-volume today than i would have otherwise.

got my 50 KB swings in this morning before work.

LBSS · « **Reply #2891 on:** March 13, 2015, 08:11:25 am »

last night:

WEIGHT: ???
SORENESS: calves a little
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb, left big toe
MENTAL STATE: okay

- circuit x 22 mins
-- KB swing x 10
-- push up x 5
-- band pull apart x 5
lost track of how many rounds i did but it was a lot. still, this wasn't challenging enough. should have done 20 swings per round or something.

this morning:

KB swing x 50

LBSS · « **Reply #2892 on:** March 14, 2015, 01:42:46 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: okay

- warm up

- DLRVJ x a bunch
terrible, so disappointing. one or two acceptable jumps, dunked a mini ball one time. everything else was uncoordinated and slow. changed the rest of the workout, will try again tomorrow.

- band pull apart complex x 2

- stretch

- superset x 2
-- DB swing 50 x 10
-- x-band walk x 12/side
-- hip thrust @3s pause x 10

will go a bit later in the day tomorrow and try to get more pumped up than i could today.

LBSS · « **Reply #2893 on:** March 16, 2015, 12:25:05 am »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: good

- warm up
shot around, was hot, hitting everything.

- DLRVJ x a few
way better than yesterday, two in the 35-36 range. cut short because i was squeezing some time in between dodgeball and the 3-on-3 league.

- stretch + LTMP squat 175 x 25
nice, was winded at the end but i had that loose, light feeling afterward that adarq talks about in the LTMP article. felt good. 25 reps with bodyweight.

- pogo x 12,12

- DB OHP 55s x 8

- kroc row 80 x 21(R),19(L)

- superset x 2
-- DB curl 25s x 10
-- tricep kickback 25 x 10/each
-- DB shrug 60s x 20

- superset x 2
-- decline sit up +18 x 10
-- DB swing 35 x 25

- stretch

great workout.

LBSS · « **Reply #2894 on:** March 16, 2015, 10:29:07 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: good

- run x ~2.5 miles
kept it nice and easy. roommate came with. we were running hard enough that talking wasn't quite normal but not so hard that we couldn't talk. beautiful night.

- KB swing x 25,25

- stretch + shoulder dislocates

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1104292 times)

LBSS

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John Stamos

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