Author Topic: a fast and explosive donkey!  (Read 1102725 times)

0 Members and 1 Guest are viewing this topic.

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3810 on: August 10, 2016, 12:59:31 am »
0
I mean if your goal is to dunk I think you should do it right. You can't just do peaking type sessions forever. Put 40lbs on the squat and 50lbs on the deadlift and then come back and do more peaking sessions and just have a bigger strength pool to draw from.

I looked through your log a bit and it's been about a month since you did P-chain strength work (unless your squat is hip dominant). I dunno what your numbers are like but I remember seeing you log 335 DL for reps and 360 1RM squat. IMHO that is not the best ratio to be at. Maybe do some MSEM type stuff with DL or RDL and really get your P-chain firing maximally if you wanna keep doing this peaking thing.

You could also mix it up and try something like banded half squat which has tremendous carryover to DLRVJ. Reading adarq's half squat post has me questioning doing full squats if your goal is DLRVJ.

Your realize he leaving the country?  Why do people act like adding 50 pounds to a well trained athlete is a piece of cake or that it will have much carryover to a bouncy dlrvj athlete like LBSS...

First part of a the advice reminds me of entropy and is basically advice in spinning your wheels. 

Take the block a wrote for you and modify it.  Add in one two somewhat unfamiliar but still functional exercises just for no other reason than its fun to improve - and u can write this off as hippy mumbo jumbo but when we are improving in one aspect we tend to be able to find improvement in others... This is why IMO athletes who are ridiculously obsessed with thinking they are fat (entropy) make so much gains when they lose weight.  They see a dropping number on the scale and feel more athletic... Skinny guys are often the opposite and feel powerful when the scale moves up...

If the weather is nice pick some short sprints or bounds.  If not do banded jumps or seriously heavy weighted jumps.  Ok with Fp idea of band squats... Just pick a couple of exercises that relate to jumping but are not super familiar.   And change you jump routine - again no other reason than to keep things fresh... Switch to a new protocol - I like this on with a 20 vest plus 5 lb shorts...

2*5 single leg vertical jump (rebound attempt)
1*5 broad jump
1*3 double broad jump
2*5 vertical jump
1*5 step plant jump both sides
1*10 approach jump

Simple. Doing that daily got me from 37-45".

LBSS

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3811 on: August 10, 2016, 10:26:21 am »
0
undoubtable, the deadline thing isn't gonna work for me right now because, like t0ddday said, i'm moving to another country at some indeterminate point in the near future. plus i'll be at the beach for a week soon, friend getting married this weekend, etc. focus is hard at the moment. but it's a good idea in general, certainly helped me earlier this year.

FP i appreciate the point about needing to shift focus to another goal for a little while. you're right about that. but i think t0ddday's idea makes more sense, to pick an athletic movement or two and work on improving them while still jumping.

it is nice out and i've been enjoying going to the track with my mom so to start i think i will work on DL bounds (for max distance) and SL bounds (for proficiency, i'm terrible at them). t0ddday does that make sense to you? or maybe DL bounds and 60m sprints? part of me wants to do longer sprints (e.g. 300) but they take a lot out of me.

something like this:

sunday
- DLRVJ
- bounds and sprints

monday
- various jumps

tuesday
- bounds and sprints

wednesday
- squats and RDLs
- upper weights

thursday
- various jumps

friday
- rest

saturday
- easy DLRVJ
- easy various jumps
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

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3812 on: August 10, 2016, 02:02:34 pm »
0
rushed today because i gotta help my buddy do pre-wedding errands.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a tiny bit
MENTAL STATE: good

- warm up

- T0ddday various jumps
-- SL SVJ x 5,5/leg
-- broad jump x 5
-- DL bound x 2,2,2
-- SVJ x 5,5
-- one-step RVJ x 5,5/side
-- DLRVJ x 10
did DLRVJ way submax. broad jump and bounds improved from beginning to end, good.
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

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3813 on: August 10, 2016, 09:12:42 pm »
0
just found out i have HSV. turns out promiscuity comes with risk, who knew! no symptoms, i went and got an STD test on monday and that's how i found out. last time i got tested, in late march, they didn't test for HSV so i got my clean sheet back and was like, great. could have gotten it before then, no way to know. but pretty sure it was in the past few months.

been reading a lot about it over the past couple hours, after my initial heart-falling-through-the-floor feeling. it turns out that the stigma around it is ridiculous. 1/5 of the people in the world have the type i have. 2/3 (!) have the other type. that's fucking common! also, it's really easy to get, like chickenpox and shingles, which it's related to. and even though it's incurable, it's actually not that bad for most people. the main bad thing that can happen is a woman getting an outbreak when she's late in pregnancy. but like i said, i'm asymptomatic; outbreaks are apparently unpleasant at worst for almost everyone who gets them and they get milder over time.

so i've gone from "FUCK" to "fuck" to "what does this mean?" to "oh, okay" in a few hours.

still, it does mean making some awkward phone calls, and a lifetime of having to talk about it with anyone i think i might be having sex with soon. i've only had unprotected sex with one person this year, but she's the one i'm most dreading talking to because she did NOT take it well when i broke things off with her a couple of weeks ago. on the other hand, she works in reproductive health so she's likeliest to understand what it actually means to have it. and anyway condoms don't reduce risk by that much.

on the plus side, i for sure don't have any other STDs. also knowing is better than not knowing. and it's good to learn about something that's so stigmatized for basically no reason.
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

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3814 on: August 10, 2016, 09:39:28 pm »
+1
- daily routine
felt good, actually kind of energized post all that reading about herpes. lol.
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

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3815 on: August 11, 2016, 07:03:26 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: anterior left hip but went away during warm up
MENTAL STATE: good

- warm up

- SL jump x 5,5/leg

- MB OH toss x 5

- one-step RVJ x 3

- DLRVJ x 6
relaxed, submax because i was not getting up

- broad jump x 3

- double bound x 3

- squat 275 x 3

- RDL 135 x 10,10

- DB push press 60s x 5

- pull up x 10

- TTB x 8

going through the motions a bit but this was better than the last couple workouts.
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

Coges

  • Hero Member
  • *****
  • Posts: 3107
  • Respect: +2267
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3816 on: August 11, 2016, 09:57:35 pm »
+1
just found out i have HSV. turns out promiscuity comes with risk, who knew! no symptoms, i went and got an STD test on monday and that's how i found out. last time i got tested, in late march, they didn't test for HSV so i got my clean sheet back and was like, great. could have gotten it before then, no way to know. but pretty sure it was in the past few months.

been reading a lot about it over the past couple hours, after my initial heart-falling-through-the-floor feeling. it turns out that the stigma around it is ridiculous. 1/5 of the people in the world have the type i have. 2/3 (!) have the other type. that's fucking common! also, it's really easy to get, like chickenpox and shingles, which it's related to. and even though it's incurable, it's actually not that bad for most people. the main bad thing that can happen is a woman getting an outbreak when she's late in pregnancy. but like i said, i'm asymptomatic; outbreaks are apparently unpleasant at worst for almost everyone who gets them and they get milder over time.

so i've gone from "FUCK" to "fuck" to "what does this mean?" to "oh, okay" in a few hours.

still, it does mean making some awkward phone calls, and a lifetime of having to talk about it with anyone i think i might be having sex with soon. i've only had unprotected sex with one person this year, but she's the one i'm most dreading talking to because she did NOT take it well when i broke things off with her a couple of weeks ago. on the other hand, she works in reproductive health so she's likeliest to understand what it actually means to have it. and anyway condoms don't reduce risk by that much.

on the plus side, i for sure don't have any other STDs. also knowing is better than not knowing. and it's good to learn about something that's so stigmatized for basically no reason.

Shit. Sorry to hear that mate.

Good to see you're dealing with it positively though and like you said, it largely will have no impact on you.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9111
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3817 on: August 12, 2016, 12:41:43 am »
0
- daily routine
felt good, actually kind of energized post all that reading about herpes. lol.

damn just read the HSV post.. fuck that sucks.

those numbers you mentioned are scary as fuck. and now zika is an std? can get bit by a mosquito than transmit it to your partner - wtf? unsafe sex is basically unsafe. crazy.

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3818 on: August 12, 2016, 01:43:04 pm »
+1
just found out i have HSV. turns out promiscuity comes with risk, who knew! no symptoms, i went and got an STD test on monday and that's how i found out. last time i got tested, in late march, they didn't test for HSV so i got my clean sheet back and was like, great. could have gotten it before then, no way to know. but pretty sure it was in the past few months.

been reading a lot about it over the past couple hours, after my initial heart-falling-through-the-floor feeling. it turns out that the stigma around it is ridiculous. 1/5 of the people in the world have the type i have. 2/3 (!) have the other type. that's fucking common! also, it's really easy to get, like chickenpox and shingles, which it's related to. and even though it's incurable, it's actually not that bad for most people. the main bad thing that can happen is a woman getting an outbreak when she's late in pregnancy. but like i said, i'm asymptomatic; outbreaks are apparently unpleasant at worst for almost everyone who gets them and they get milder over time.

so i've gone from "FUCK" to "fuck" to "what does this mean?" to "oh, okay" in a few hours.

still, it does mean making some awkward phone calls, and a lifetime of having to talk about it with anyone i think i might be having sex with soon. i've only had unprotected sex with one person this year, but she's the one i'm most dreading talking to because she did NOT take it well when i broke things off with her a couple of weeks ago. on the other hand, she works in reproductive health so she's likeliest to understand what it actually means to have it. and anyway condoms don't reduce risk by that much.

on the plus side, i for sure don't have any other STDs. also knowing is better than not knowing. and it's good to learn about something that's so stigmatized for basically no reason.

Wait.... So 1/5 and 2/3...  So 87% of people in the world have HSV??  I mean... Is that among adults?  Cause if it's among everyone... Far more than 13% of people are children, so basically everyone has it? 

I honestly didn't even know they could test for it in an asymptotic male... It's in nerve ganglion right?  I mean that sucks because I've been tested and cleared somewhat recently but I'm not sure they tested for every possible strain of HSV, HPV and whatever other viruses that one could contract..

Truth be told, I feel maybe a bit guilty about this but a long time ago I met a girl and things were going really well until she told me she had HSV... She was real cool and she educated me on it - claiming that for all I know I could have it and past tests and be symptom free and that you could only pass it to someone else if the virus is shedding (is this true? - your post sounds like it's not but I have always believed it).  She made a good case for why it's not some scary thing but in my head I was just thinking "herpes herpes herpes no no no - dodged a bullet".... I'm pretty sure I didn't kick it with her again after that...  Hopefully you don't have to deal with that... But then again I was about 19 with the maturity level of a 15 year old girl - so hopefully that mindset is not in your pool...

LBSS

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3819 on: August 12, 2016, 03:43:50 pm »
+1
@t0ddday, there's a blood serology test that is apparently very unlikely to give false positives.

on prevalence: http://www.who.int/bulletin/volumes/86/10/07-046128/en/

Quote
The estimated number of people aged 15–49 years who were living with HSV-2 worldwide in 2003 is 536 million, or roughly 16% of the world’s population in this age range. The prevalence is assumed to increase with age since infection is lifelong, and this is observed in the data.

so more like 1/6. apparently rates are higher in cities, which makes sense. i read somewhere else that DC has the second-highest rate of HSV in the US.

a chick i'd slept with before came over last night and we cooked dinner and chilled and watched the olympics, and then i told her. she was super cool about it although she didn't want to fuck until she'd had a check herself, because it got her thinking about STDs and the fact that she hadn't been checked since last year and by god she could have something and be putting me at risk without knowing it. i was a bit nervous to have the convo but it went way better than i thought. and she slept over and we hooked up anyway, just no sex. i think she'll be back for more once she goes to the doctor.
« Last Edit: August 12, 2016, 03:47:52 pm by LBSS »
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

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3820 on: August 12, 2016, 05:37:03 pm »
0
- T0ddday various jumps, home variant

- daily routine
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

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3821 on: August 16, 2016, 04:33:16 pm »
+2
alright, alright, i bought the damn under armour ball.

didn't get much exercise this weekend apart from hauling lots of booze and dancing. last night was just spent. i did play tennis with my dad on sunday night, which was nice. i can consistently whip him now. back in the gym tonight and for a few more days before beeeeeeeeeeeeeeeach.
« Last Edit: August 16, 2016, 04:39:46 pm by LBSS »
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9111
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3822 on: August 16, 2016, 06:10:28 pm »
0
alright, alright, i bought the damn under armour ball.

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:


Quote
didn't get much exercise this weekend apart from hauling lots of booze and dancing. last night was just spent. i did play tennis with my dad on sunday night, which was nice. i can consistently whip him now. back in the gym tonight and for a few more days before beeeeeeeeeeeeeeeach.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9111
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3823 on: August 16, 2016, 06:13:59 pm »
0
pump that ball up to the max. then leave it in your car (hopefully in the heat) for a few hours or so, before you go to the gym. we'll make a new phrase for that: "bake it". it should fly.

LBSS

  • Hero Member
  • *****
  • Posts: 12856
  • plugging away...
  • Respect: +7961
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #3824 on: August 16, 2016, 07:43:40 pm »
0
don't have a car, in fact have never owned my own car. #citylife

WEIGHT: 185.4 (169.4 -- whoa)
SORENESS: none
ACHES/INJURIES: neck/shoulders a bit, was worse yesterday
MENTAL STATE: kind of out of it

- warm up

- T0ddday various jumps w/vest
DLRVJ w/o vest, stopped at 6 because my right knee barked

ran out of time
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