Author Topic: a fast and explosive donkey! (Read 1103015 times)

FP · « **Reply #3495 on:** March 18, 2016, 08:30:34 pm »

Do you get psoas DOMS from decline sit-ups/leg raises? How effective would you say those exercises are? I've been doing knee drives with bands (starting at 90 degrees, with a hold at the top) for a while but I'm not sure if I'm hitting the Iliopsoas with enough intensity or volume for hypertrophy or any kind of development other than activation.

I'm interested in training psoas for hypertrophy, but ideally I want to train it for power too.

LBSS · « **Reply #3496 on:** March 19, 2016, 02:46:27 pm »

i don't get psoas DOMS, no. as far as how effective they are...dunno. i'm doing them because t0ddday told me to.

not sure how you'd know psoas hypertrophy was working because they're entirely buried.

LBSS · « **Reply #3497 on:** March 19, 2016, 02:49:54 pm »

last night:

- daily routine
no knee pain, yay.

LBSS · « **Reply #3498 on:** March 19, 2016, 07:36:32 pm »

WEIGHT: 172.2
SORENESS: none
ACHES/INJURIES: none, alhamdulillah
MENTAL STATE: very good

- warm up

- MB OH toss x 5
hit ceiling on every rep.

- one-step RVJ x 5,5

- depth jump @18" x 3,3,3,3

- paused speed squat 285 x 5,5
muuuuuch better than the other day. wow.

- DB push press 55s x 10,10
got it

- deficit DL 315 x 2,5
no straps first set, could not complete safely

- hip thrust 315 x 15
feeling the low back pump, this weight is too light, will use 335 next time

- decline sit up +45 x 8,8
last five reps of second set were concentric w/bar in front

- kroc row 75 x 20/arm

great workout, legs felt terrific, whole body felt light and strong. strikes me that i have not hewed that well to T0ddday's schedule for me on some weeks, including this one: skipping out early on workouts or dropping whole sets of exercises. that leads to workouts like this one where i feel really good, but i worry that it defeats the purpose of the way he set it up. mental weakness has been a factor.

LBSS · « **Reply #3499 on:** March 19, 2016, 07:57:19 pm »

bunch of vids from today:

first set of paused speed squats
<a href="http://www.youtube.com/watch?v=S10LKZSS1hc" target="_blank">http://www.youtube.com/watch?v=S10LKZSS1hc</a>

second set
<a href="http://www.youtube.com/watch?v=iWhpPuzuDTg" target="_blank">http://www.youtube.com/watch?v=iWhpPuzuDTg</a>

<a href="http://www.youtube.com/watch?v=3lUaoy47LDk" target="_blank">http://www.youtube.com/watch?v=3lUaoy47LDk</a>

DL no straps - note low back rounding. grip matters.
<a href="http://www.youtube.com/watch?v=wec0IEbl32A" target="_blank">http://www.youtube.com/watch?v=wec0IEbl32A</a>

<a href="http://www.youtube.com/watch?v=RDmrcVoKGoM" target="_blank">http://www.youtube.com/watch?v=RDmrcVoKGoM</a>

<a href="http://www.youtube.com/watch?v=EjDMMFlwP_c" target="_blank">http://www.youtube.com/watch?v=EjDMMFlwP_c</a>

<a href="http://www.youtube.com/watch?v=0KZEGhqMOxA" target="_blank">http://www.youtube.com/watch?v=0KZEGhqMOxA</a>

<a href="http://www.youtube.com/watch?v=91yeykhcQs0" target="_blank">http://www.youtube.com/watch?v=91yeykhcQs0</a>

LoopieMclooperson · « **Reply #3500 on:** March 19, 2016, 09:42:00 pm »

Nice work man. I have never noticed the deadlifts from the plate before, have you been doing that long? and how are they working out?

adarqui · « **Reply #3501 on:** March 20, 2016, 02:55:45 am »

barrage of strong videos. nice work on those paused speed squats! the last 3 reps of each set looked good, can really see you continuing to drive through.

LBSS · « **Reply #3502 on:** March 20, 2016, 10:02:01 am »

Quote from: LoopieMclooperson on March 19, 2016, 09:42:00 pm

Nice work man. I have never noticed the deadlifts from the plate before, have you been doing that long? and how are they working out?

the deficit increases the difficulty on the first part of the full and the stretch on the way down. i've been doing them for 3-4 weeks now. dunno whether they're working out, as with the decline sit ups i'm just doing them because t0ddday told me to.

LBSS · « **Reply #3503 on:** March 20, 2016, 10:03:03 am »

Quote from: adarqui on March 20, 2016, 02:55:45 am

barrage of strong videos. nice work on those paused speed squats! the last 3 reps of each set looked good, can really see you continuing to drive through.

thanks! i think the first two reps i tend to be more cautious, just to make sure i can get through the whole set, and then from rep 3 onward i let loose a little.

LBSS · « **Reply #3504 on:** March 20, 2016, 12:41:31 pm »

- daily routine

LBSS · « **Reply #3505 on:** March 22, 2016, 08:02:58 am »

YESTERDAY

worked really late, no exercise. some mild hamstring soreness

TODAY

morning:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good, a little sluggish

- warm up

- skater hop x 20

- one-step RVJ x 5

- DLRVJ x 16
a bit all over the place but technique started to come around reps 8-9. hit 36 right around there, couple 35s, rest 33-34.

MID-MORNING EDIT: my lower left shin is killing me. no idea why. hurts when i dorsiflex my foot. weird.

EVENING

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: hips, knees, right shin, right ankle
MENTAL STATE: tired

- warm up

- skater hop x 20

- one-step RVJ x 5,5

- bound-bound-jump x 3,3,3

- paused speed squat 275 x 5,3

- decline sit up +30 x 8,8

- SMR, stretching, and activation parts of daily routine

no idea what's going on with my right shin. feels like i bruised it badly but there's no bruise and i have no recollection of banging it on anything. work has been really tough the last few days and tomorrow is gonna be nuts, too.

LBSS · « **Reply #3506 on:** March 23, 2016, 08:12:14 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- daily routine minus leg raises (see below)

- DB push press 60s x 10,7

- kroc row 80 x 20R,16L

- decline sit up +45 x 8,8
last 5 reps were concentric-bar-in-front

AGC · « **Reply #3507 on:** March 23, 2016, 09:12:50 pm »

Quote from: LBSS on March 22, 2016, 08:02:58 am

YESTERDAY

worked really late, no exercise. some mild hamstring soreness

TODAY

morning:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good, a little sluggish

- warm up

- skater hop x 20

- one-step RVJ x 5

- DLRVJ x 16
a bit all over the place but technique started to come around reps 8-9. hit 36 right around there, couple 35s, rest 33-34.

MID-MORNING EDIT: my lower left shin is killing me. no idea why. hurts when i dorsiflex my foot. weird.

EVENING

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: hips, knees, right shin, right ankle
MENTAL STATE: tired

- warm up

- skater hop x 20

- one-step RVJ x 5,5

- bound-bound-jump x 3,3,3

- paused speed squat 275 x 5,3

- decline sit up +30 x 8,8

- SMR, stretching, and activation parts of daily routine

no idea what's going on with my right shin. feels like i bruised it badly but there's no bruise and i have no recollection of banging it on anything. work has been really tough the last few days and tomorrow is gonna be nuts, too.

So is it your left or right shin, or both? Is it along the attachment of the tibialis posterior to the tibia (i.e. inner shin area)? Could be shin splints maybe, they kind of feel like a bruised shin.

LBSS · « **Reply #3508 on:** March 23, 2016, 10:40:19 pm »

nah it was a really localized pain point a bit above the front of my ankle. i've had shin splints before, this wasn't that. completely gone today, fwiw.

i read about a condition called ehlers-danos recently. i don't have it, thank god, but it kind of made me wonder again whether there is something congenitally wrong with my joints.* i am pretty much always in discomfort somewhere or other, and in fact i think i always have been. the pain comes and goes without apparent cause, at least most of the time.

*other than my big toes, which i know there is something congenitally wrong with them. namely, arthritis.

AGC · « **Reply #3509 on:** March 24, 2016, 04:15:15 am »

Quote from: LBSS on March 23, 2016, 10:40:19 pm

nah it was a really localized pain point a bit above the front of my ankle. i've had shin splints before, this wasn't that. completely gone today, fwiw.

i read about a condition called ehlers-danos recently. i don't have it, thank god, but it kind of made me wonder again whether there is something congenitally wrong with my joints.* i am pretty much always in discomfort somewhere or other, and in fact i think i always have been. the pain comes and goes without apparent cause, at least most of the time.

*other than my big toes, which i know there is something congenitally wrong with them. namely, arthritis.

Yeah sounds OK then, maybe your ankle joint is just getting a bit jammed from all these new plyo exercises. Obviously I can't feel your pain but just sounds like the athletic lifestyle to me, not necessarily a bad thing. I can't remember the last time I was 100% completely fresh, no issues at all. I've avoided any major acute injuries but there's always some little annoyance or two.

Consistent 35'' though! You should craigslist yourself a lobber with all that new $$$, get this done!

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Author Topic: a fast and explosive donkey! (Read 1103015 times)

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