Author Topic: a fast and explosive donkey!  (Read 1081369 times)

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adarqui

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Re: no bounce, need bounce
« Reply #375 on: July 27, 2010, 01:55:57 am »
0
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.

LBSS

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Re: no bounce, need bounce
« Reply #376 on: July 28, 2010, 12:09:00 am »
-1
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.
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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vag

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Re: no bounce, need bounce
« Reply #377 on: July 28, 2010, 04:54:19 am »
0
Your lifts are becoming beasty...
Great stuff, keep it up!
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

---

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: no bounce, need bounce
« Reply #378 on: July 28, 2010, 09:55:40 am »
-1
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
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: no bounce, need bounce
« Reply #379 on: July 28, 2010, 09:57:29 am »
-1
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.
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

vag

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Re: no bounce, need bounce
« Reply #380 on: July 28, 2010, 10:09:57 am »
0
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
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

---

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: no bounce, need bounce
« Reply #381 on: July 29, 2010, 06:20:19 pm »
-1
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!
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: no bounce, need bounce
« Reply #382 on: July 29, 2010, 10:55:03 pm »
-1
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
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

adarqui

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Re: no bounce, need bounce
« Reply #383 on: July 30, 2010, 05:41:29 am »
0
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!

LBSS

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Re: no bounce, need bounce
« Reply #384 on: July 30, 2010, 10:10:05 am »
-1
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.
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

Joe

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Re: no bounce, need bounce
« Reply #385 on: July 30, 2010, 10:30:13 am »
0
Can you sprint right now, or is all high impact foot stuff off the table?
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: no bounce, need bounce
« Reply #386 on: July 30, 2010, 11:33:36 am »
-1
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.
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

Joe

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Re: no bounce, need bounce
« Reply #387 on: July 30, 2010, 01:02:09 pm »
0
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.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: no bounce, need bounce
« Reply #388 on: July 30, 2010, 03:09:59 pm »
0
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!

LBSS

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Re: no bounce, need bounce
« Reply #389 on: August 03, 2010, 01:21:28 pm »
-1
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 :(
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