Author Topic: a fast and explosive donkey!  (Read 1081200 times)

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LBSS

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Re: no bounce, need bounce
« Reply #105 on: January 08, 2010, 09:36:22 pm »
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Thanks vag. Hit 285 today!  ;D And CRUSHED the 5x320 DL. Absolutely flew off the floor. Anyway, new job is doing proposal development and program oversight for health and disaster relief programs at an NGO called the Aga Khan Foundation. akdn.org/akf if anyone's curious about that stuff. First week was nuts; I didn't leave work until 8:15 last night and tonight just barely squeaked out of there at 6:35. Workout yesterday got delayed to today because I was just wiped out and a bit overwhelmed. It's been totally great so far, though, other than the long hours (11 on Thursday!).

Warm up
usual, took it seriously for once

Work
Squat 3x5x285 (very hard)
Bench 4x190, 2x5x190, 1x190 (first set wasn't a weight problem: I got distracted and the bar got out of track; these felt lighter than 185)
DL 5x320 KILLED it

Cool down
stretch

I'm going to switch to 5 pound jumps in the DL to see if I can keep getting linear progress that way. Squats I'm getting towards the end of straight linear progress, I think. 285 was hard as balls and I definitely didn't get below parallel on a rep or two. At least hit it for all, though. I'm going to try longer rests (only doing 3-3:30 at the moment) to see if that helps. Also the bball court was set up for volleyball tonight so I couldn't shoot or try rim grabs.

There's a dude at the gym who's starting out powerlifting who keeps harping on me to gain some weight because I'm reasonably strong for my bw at this point (168# measured at the gym today with shoes off). His point is that if I bulk up to like 190 over a few months and can DL 400+ for reps, then cut whatever fat I've gained, I'll be way more athletic than I am right now. Still not sure I want that much lean muscle as a base, though. Right now my LBM is about 151-153# at about 10% body fat. If I bulk to 190 and 15% body fat, I'd end up with ~161# of LBM and then I could cut back to 10% bf for a total weight of ~178#. I don't know, I'll think about it. My lifts would go through the roof if I started bulking, I think.

Sorry if that was boring, just kind of thinking out loud (well, the typing was out loud). It's mostly a vanity thing that I haven't started to consciously bulk already; I like the way I look now and would take a lot of crap from my friends (NONE of whom gives shit about working out and look upon me as a weirdo already for it). I gain muscle easily and have done so unconsciously over the past few months, maybe about 5# or so, pretty lean. The people on Lyle McDonald's boards would absolutely eat me alive if I posted a question like this there and I know it's stupid but whatever. I quit those boards because I was spending like 4 hours a day in them and caring what people on them thought about what I posted and oh my god fuck that. Addictive, they are. Still, his articles rule.

Now it's time for dinner.
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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LBSS

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Re: no bounce, need bounce
« Reply #106 on: January 09, 2010, 12:34:25 pm »
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Slept like a baby last night, woke up so refreshed this morning I could barely stop smiling. Falling asleep when you're tired and waking when you're done sleeping is one of the greatest things ever. Read the paper this morning, made a little breakfast, did an errand, then went to the gym for a nice easy workout.

Circuit x15mins (HR ~150, changed exercise each time through)
JR x30-60s
lower body mobility exercise
upper body mobility exercise

Jog @9:13 mile pace x20 mins (HR ~160, felt easy but a bit slow for my HR to be that high...need to get back to work on easy cardio)

Cool down

stretch (niiiice and long)
foam roll

Mood today:  ;D ;D ;D ;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

adarqui

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Re: no bounce, need bounce
« Reply #107 on: January 09, 2010, 12:56:53 pm »
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Slept like a baby last night, woke up so refreshed this morning I could barely stop smiling. Falling asleep when you're tired and waking when you're done sleeping is one of the greatest things ever. Read the paper this morning, made a little breakfast, did an errand, then went to the gym for a nice easy workout.

Circuit x15mins (HR ~150, changed exercise each time through)
JR x30-60s
lower body mobility exercise
upper body mobility exercise

Jog @9:13 mile pace x20 mins (HR ~160, felt easy but a bit slow for my HR to be that high...need to get back to work on easy cardio)

Cool down

stretch (niiiice and long)
foam roll

Mood today:  ;D ;D ;D ;D

hah nice.. that's one of the best feeling's ever.

akdn.org - pretty cool man, looks like they are doing good things.

vag

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Re: no bounce, need bounce
« Reply #108 on: January 09, 2010, 03:40:06 pm »
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About your bulking or not:
I remember i left a reply for you once about that , but i couldnt find it in your journal...
Finally , i found it , it was in my journal because thats where it came up, LOL!
Not sure if you read it there so im pasting it here too , if you allready read it just ignore this... :D

Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.

Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.

Well , i think that if your main goal is to improve jumping you should quite often practice jumping.
As for bulking etc , i was thinking 100% like you, but after 2,5 years of training i think i was wrong
Take a look at this , it's exactly about that theme: http://www.higher-faster-sports.com/relativestrengthmyth.html
I tried that on me , gained ~25lbs from August , bodyfat went from ~13% to ~19%.
Still , my running vert is the same ( and feels easier to get it ) and i PR'ed 1'' on standing vert, feeling easier again.
Currently trying to lean back to the middle ( -12 from now , +12 from August ) , i expect huge gains!
Just saying though , each one of us is different , you know better...

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 #109 on: January 10, 2010, 11:29:22 pm »
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Yo thanks for the link to that article. Kelly's always got interesting things to say. I don't know, I guess I'll just say that I'm thinking about it as a possibility for the first 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

LBSS

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Re: no bounce, need bounce
« Reply #110 on: January 12, 2010, 09:12:57 pm »
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Okay workout today. Maths iz hard n stuff.

Warm up
jog @ easy pace x6mins
mobility

Work
depth jumps 24" x3, 3, 4
squats 5x280 (dumbass can't count) 2x5x290 (felt good, making it all the more frustrating that I'm a fucktard and wasted the first set)
superset of:
pushups x20, 25, 25
neutral-grip chinups x6, 8, 10

Cool down
stretch
foam roll left IT band

Resting a ton between sets seems to help. Go figure. Gonna stick with 5 minutes for the heavy stuff from now on.
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 #111 on: January 14, 2010, 09:06:12 pm »
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Workout today sucked ass. Just wasn't feeling good, got stuck with a bar I hate, motherfuckers were being themselves and throwing me off my concentration, whatever. Gonna go hard on Saturday with the same weights as I planned for today then deload for a week and re-test.

Warm up
shoot hoops (way off, problems may have started with this)
usual

Work
squat 5x295, 1x295, 2x5x225
bench warmed up supersetted with pullups 3x6 and called it quits
exercise bike at easy pace x30mins

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

LBSS

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Re: no bounce, need bounce
« Reply #112 on: January 16, 2010, 03:40:17 pm »
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Another shitty workout. This one I can chalk up to getting a horrible night's sleep last night. Also, I've lots weight in the past week, down back at 166 this morning. Time to get my diet back on track, gain a few pounds, and make sure to get decent sleep. And deload for a week. My left elbow was protesting loudly during the bench and the DL warmups. At least a couple of the jumps were okay, but even most of those sucked. Fuck fuck fuck fuck fuck.

Warm up
shoot hoops
Informed Performance-inspired warm-up that I liked

Work
superset of:
heavy kb swing x5
RVJ on basketball court x3
Squat 2x5x295, 4x295
Bench 5x195, 4x190

Fuck fuck fuck fuck fuck. Oh well.
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 #113 on: January 17, 2010, 01:31:08 am »
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damn sux, how has your diet differed than usual?

LBSS

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Re: no bounce, need bounce
« Reply #114 on: January 17, 2010, 11:55:14 pm »
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I don't know, mostly just not eating enough I think. Fixed that today, though  ;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 #115 on: January 18, 2010, 04:13:28 pm »
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Workout today

Run @easy pace x30mins, ~3.4 miles

Core circuit x2
Russian twist x20
bird dog x20 (10 each side)

Stretch

Foam roll

Knees felt awesome during the run but are protesting a little bit right now.
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 #116 on: January 19, 2010, 09:57:32 pm »
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Knees peachy today. Deload is nice. DL still feels meh. Discovered and started reading "Trigger Point Therapy Workbook." Sick book.

Warm up
jog @easy pace x9mins
usual but with more purpose than usual; finally found a routine I like. Actually here it is:
JR x30s
reverse lunge x20
scap pull ups
v roll-ups
bird dogs
PVC OHP squats
PVC dislocates
JR x30s

Work
squat 3x5x225
bench 3x5x135
DL 5x275

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

LBSS

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Re: no bounce, need bounce
« Reply #117 on: January 21, 2010, 05:49:53 pm »
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After deload week (1RM testing on Sunday!) thinking about a switch to 5/3/1. Will go back to Starting Strength probably next winter, if frisbee season goes well and I'm not hurt. Either way, I want to add in some (3-6) max-effort RVJs or SVJs before each workout after the warm-up, depending on space constraints, i.e. if anyone's using the court, SVJs; if court is free, RVJs. Plus box jumps or paused box jumps as assistance exercises on the bench/OHP days. Off days I need to start making sure I stretch and foam roll and stuff and do some light cardio just to get the blood flowing and aid recovery.
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 #118 on: January 21, 2010, 08:03:18 pm »
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Especially lazy today.

Warm up
shoot hoops x~30mins...wow. Could not make a damn thing.

Work (if you could call it that)
squat 3x5x245

Cool down
stretch
shoot some more hoops
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 #119 on: January 22, 2010, 02:14:14 am »
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Quote
shoot hoops x~30mins...wow. Could not make a damn thing.

hah sux