Author Topic: a fast and explosive donkey!  (Read 1081343 times)

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LBSS

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Re: no bounce, need bounce
« Reply #495 on: September 14, 2010, 08:29:07 am »
-1
lol, thanks for the words of wisdom, vag. Feel free to offer coaching whenever you please; I do it all the time from my amateur seat over here   ;)

With respect to the length, I was more worried that it was too short, rather than too long. But I don't think that's going to be such a big deal, now that I think about it. I can give it a go, see where it takes me, and then reevaluate.
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 #496 on: September 14, 2010, 04:09:35 pm »
0
lol, thanks for the words of wisdom, vag. Feel free to offer coaching whenever you please; I do it all the time from my amateur seat over here   ;)

With respect to the length, I was more worried that it was too short, rather than too long. But I don't think that's going to be such a big deal, now that I think about it. I can give it a go, see where it takes me, and then reevaluate.

short blocks are great though from a stagnation standpoint, especially for that reason you listed.. you can really get a good idea of what this block is 'doing to your body/physiology' without dedicating a crazy long time to finding that out.

pc

LBSS

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Re: no bounce, need bounce
« Reply #497 on: September 15, 2010, 08:30:53 pm »
-1
So it turns out that not squatting for a while means that you lose the form somewhat. In my case, apparently because I can't probably abduct my thighs anymore on the way up. So I'll start light.

warm up
shoot hoops
jump rope
stretching/mobility

work
SVJ 2x5
ice skater 2x10
pogo 2x10
jump squat 2x3x75
squat 2x5x255, 4x255 -- fail cause I was focusing too hard on abducting...oops
SS x3
--dips x10
--chin up x5

cool down
stretch

Nice and easy...
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 #498 on: September 16, 2010, 01:14:39 am »
0
it'll come back quick don't worry..

pc

LBSS

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Re: no bounce, need bounce
« Reply #499 on: September 19, 2010, 04:18:08 pm »
-1
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops
mobility
EDIT: ankle rehab, but cut it a bit short because I realized it was dumb to be working my calves before I do anything else; will move these to the end of future workouts
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise  :)
ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch
« Last Edit: September 21, 2010, 09:48:25 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

adarqui

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Re: no bounce, need bounce
« Reply #500 on: September 19, 2010, 04:26:57 pm »
0
warm up
shoot hoops
mobility
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise  :)
ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch

nice about the jumps man! nice workout too

LBSS

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Re: no bounce, need bounce
« Reply #501 on: September 19, 2010, 04:42:02 pm »
-1
Thanks adarq!
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 #502 on: September 20, 2010, 02:07:48 pm »
-1
Bizarrely, I could not get to sleep last night until like 5:30. Woke up at 7:30 (normal time) and emailed my boss to say I'd be late to work, then slept until 10. WTF.
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 #503 on: September 20, 2010, 03:13:44 pm »
0
Bizarrely, I could not get to sleep last night until like 5:30. Woke up at 7:30 (normal time) and emailed my boss to say I'd be late to work, then slept until 10. WTF.

wtf?

LBSS

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Re: no bounce, need bounce
« Reply #504 on: September 20, 2010, 11:26:53 pm »
-1
Ran ~2 miles, very easy pace, just to get blood circulating a bit. Stretched a bit.

Sore.
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 #505 on: September 21, 2010, 09:49:28 am »
-1
Journal edit: A la vag, I'm going to stick to the ratio set up. Green means a completed workout. SH=strength/hypertrophy, SP=strength/power, SR=speed/reactivity.
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 #506 on: September 21, 2010, 10:05:10 am »
0
Journal edit: A la vag, I'm going to stick to the ratio set up. Green means a completed workout. SH=strength/hypertrophy, SP=strength/power, SR=speed/reactivity.

Yup ,  that workout-by workout thing is great!
Unfortunately cant keep with it this year because it's too extended ( 4 phases , 10 total cycles , 35 total workouts ) so im loging it by "phase". The 2-letters thing is a great idea though!  :highfive:
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 #507 on: September 21, 2010, 09:38:42 pm »
-1
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

pain: none
soreness: hamstrings, glutes, shoulders

warm up
jump rope
foam roll hips and upper legs
core stretches from Stretch to Win, done and slow-fast pace
sprinter's warm ups

work
10y sprint x5, uphill
DSVJ RL x15 or so -- my dominant plant is LR, so I figured I'd get some practice going the other way
ice skater x2x5 -- balance was off
tuck jump x2x5 -- um, slow

REA squat x2x3x95 -- too heavy
jump squat x3x3x75 -- better
core circuit x3
--ab wheel x12
--leg lower x10
--side plank x30s/ea

cool down
stretch

Soreness definitely played a role in all the work today. This will all feel better once I've gotten into a groove.
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 #508 on: September 23, 2010, 10:00:55 pm »
-1
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

My mood right now:  :D

warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups

work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s

cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches

No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway ;D. Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.
« Last Edit: September 28, 2010, 04:49:55 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

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Re: no bounce, need bounce
« Reply #509 on: September 24, 2010, 05:40:27 am »
0
My mood right now:  :D

warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups

work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s

cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches

No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway ;D. Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.

hah nice man.. good stuff on the jumps & getting props for being a chris johnson.

keep this going, don't do anything too far beyond threshold and get a set back, just a reminder :F