Author Topic: a fast and explosive donkey!  (Read 1081702 times)

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LBSS

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Re: no bounce, need bounce
« Reply #480 on: September 11, 2010, 07:24:46 pm »
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Well the tournament was a complete fucking wash. Our captains are nice guys but they suck. One of them got us disqualified for violating the roster rules. So we played three games but needless to say they're all forfeit and we don't get to play tomorrow. I played unevenly but not horribly and my ankle felt 100% throughout. So that was a win.

Also a win: http://scores.espn.go.com/ncf/conversation?gameId=302540087
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 #481 on: September 11, 2010, 07:25:22 pm »
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With respect to that last point above:

RRRRAAAAAAAAAAAAAAHHHHHHHHHHHHHHHH YES YES YES YES YES YES YES YES YES YES YES YES
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

Chris Hickson

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Re: no bounce, need bounce
« Reply #482 on: September 11, 2010, 07:34:23 pm »
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With respect to that last point above:

RRRRAAAAAAAAAAAAAAHHHHHHHHHHHHHHHH YES YES YES YES YES YES YES YES YES YES YES YES
I remember my first energy drink lmao
for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

LBSS

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Re: no bounce, need bounce
« Reply #483 on: September 11, 2010, 09:26:57 pm »
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No energy drink needed, brah. Just a close-as-hell Michigan victory over our second-most-hated rival. GO BLUE.
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 #484 on: September 11, 2010, 10:54:55 pm »
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Well the tournament was a complete fucking wash. Our captains are nice guys but they suck. One of them got us disqualified for violating the roster rules. So we played three games but needless to say they're all forfeit and we don't get to play tomorrow. I played unevenly but not horribly and my ankle felt 100% throughout. So that was a win.

Also a win: http://scores.espn.go.com/ncf/conversation?gameId=302540087

nice to hear about the ankle man! wordd!!!!!


Chris Hickson

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Re: no bounce, need bounce
« Reply #485 on: September 12, 2010, 12:43:04 am »
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No energy drink needed, brah. Just a close-as-hell Michigan victory over our second-most-hated rival. GO BLUE.
oo i gotcha....
for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

LBSS

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Re: no bounce, need bounce
« Reply #486 on: September 13, 2010, 12:10:03 am »
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Today I foam rolled and went to town on my thighs and calves (left in particular felt tight as hell) with the theracane. Felt good and feels even better now. Woot.

Also, started reading Stretch to Win on the recommendation of many. So far, so 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

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Re: no bounce, need bounce
« Reply #487 on: September 13, 2010, 10:13:04 am »
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Soreness shockingly low today, although not gone altogether.  :highfive:

No more ultimate until next year and I'm not hurt at the end of the season, for the first time in three years (!).  :highfive:

Now, no distractions and no reason not to make gains.  :highfive:

Yes, that's three high fives.

adarq, you got any thoughts in terms of approach/ratio of workouts? I can't find the PM I sent you, so I have the sessions I made up (strength-hypertrophy, strength-power, speed-reactivity) but not the setup, which was pulled completely out of my ass anyway.

EDIT: Also, it's a bit early but you got any ideas for me for stim? I realize I didn't include that before.

EDIT 2: Think I will take it relatively easy this week and then test on Friday and Saturday.
« Last Edit: September 13, 2010, 10:22:50 am 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

Flander

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Re: no bounce, need bounce
« Reply #488 on: September 13, 2010, 10:16:34 am »
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Sucks about the tournament man. But good thing with your ankle.

adarqui

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Re: no bounce, need bounce
« Reply #489 on: September 13, 2010, 02:25:02 pm »
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Soreness shockingly low today, although not gone altogether.  :highfive:

No more ultimate until next year and I'm not hurt at the end of the season, for the first time in three years (!).  :highfive:

Now, no distractions and no reason not to make gains.  :highfive:

Yes, that's three high fives.

adarq, you got any thoughts in terms of approach/ratio of workouts? I can't find the PM I sent you, so I have the sessions I made up (strength-hypertrophy, strength-power, speed-reactivity) but not the setup, which was pulled completely out of my ass anyway.

EDIT: Also, it's a bit early but you got any ideas for me for stim? I realize I didn't include that before.

EDIT 2: Think I will take it relatively easy this week and then test on Friday and Saturday.

i wouldn't worry about stim just yet, it'll consist of reactive/power work and singles though.

you might want to actually change phase 1 and extend it a bit:

phase 1, neutral = 1:1:1:0 x4

instead of:

phase 1, neutral = 2:2:2:0 x2

that would allow you to get in a nice 3 workouts per week for the month, consisting of strength/hyp, strength/power, reactive/power.

in these blocks, just don't do anything crazy that'll cause a setback, keep it simple/safe.. we want a real good consistent 3 phase block.





here's your plan, wasn't a pm, it was a post in your journal.. this is solid:

Quote
I was just re-reading the ratio technique article and the other thing that occurs to me is that I could do sprint/jump days completely lift-free. Have strength-hypertrophy and strength-power be done in the gym and something like "reactivity-power" done at the track and on the court. Would simplify logistics a lot.

E.g.

strength-hypertrophy : strength-power : reactivity-power : stim

phase 1, neutral = 2:2:2:0 x2
phase 2, power = 1:2:2:0 x2
phase 3, reactivity/peaking = 0:1:3:1 x1

Pulled those numbers completely out of my ass, but something like that.

Thoughts?




peace mang

LBSS

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Re: no bounce, need bounce
« Reply #490 on: September 13, 2010, 02:59:24 pm »
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LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.
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 #491 on: September 13, 2010, 05:47:19 pm »
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LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.

yup looks good

LBSS

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Re: no bounce, need bounce
« Reply #492 on: September 13, 2010, 06:53:27 pm »
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Alright then, here we go.  :strong:
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 #493 on: September 13, 2010, 09:13:08 pm »
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So at some point today I developed a gigantic knot in the middle of my back, on the left side. Thought it would go away with rolling, a good warm up and stretching. I was wrong. Legs still sore, too, foam rolling at the gym on the harder roller was paaaaainful.

warm up
foam roll x30 minutes
jump rope, mobility, stationary bike, stretching

work
jump squat 3x3x65
fucked around with a bunch of other squatting, BSS, etc., but nothing heavy or worth noting thanks to my big fat knot. It's okay, it'll be gone tomorrow or Wednesday.

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

vag

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Re: no bounce, need bounce
« Reply #494 on: September 14, 2010, 03:55:05 am »
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LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.

Ratios FTW!
I like too how you planned it , less emphasis on limit strength as you're already very good there, more emphasis on getting that bounce.
Nice , cant wait to see how it will go...
As for the length , i did a ~13-week thing last year , liked it so much that this year it will take like 6-7 months!
You don't have to worry about the length at all IMO , because every cycle ends with power/stim workouts so you create mini-peaks pretty often. And keep the "official testing" / major peaks for every phase end.

### End hijacking / coach-pretending ###

« Last Edit: September 14, 2010, 04:00:50 am by vag »
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?