Author Topic: a fast and explosive donkey!  (Read 1081260 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #915 on: March 09, 2011, 07:34:40 pm »
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Crossfitter at my gym just popped his achilles. That is some ugly shit. :o
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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$ick3nin.vend3tta

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Re: a fast and explosive donkey!
« Reply #916 on: March 09, 2011, 07:36:45 pm »
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Crossfitter at my gym just popped his achilles. That is some ugly shit. :o

How did he do that?.

LBSS

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Re: a fast and explosive donkey!
« Reply #917 on: March 09, 2011, 11:32:17 pm »
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Crossfitter at my gym just popped his achilles. That is some ugly shit. :o

How did he do that?.

low box jumps, done crossfit style where you're bouncing up and down onto the box for very high reps. saw him fall and he yelled a bit and that was it. there was like .5-.75 inches of separation between the tendon and the bone, you could see it. yeesh. wtf is happening at my gym. dude tore his pec last week bench pressing and he's not even a crossfitter i.e. injury-seeker, he's actually a pretty experienced power lifter.

anyway,

BW = 171.7
SORENESS = glutes and hams
ACHES/INJURIES = none
FATIGUE = mild
DIET = good

Snatch practice, went really well. Mike asked if I'd been practicing and when I said no, he said well, something must have just clicked. I'm still the noobiest of noobs, obviously, but I finally felt like I had something I could build on with it. Worked up to hang snatches with OH squats at 84 lbs/38.2 kg.

Primary thing to work on: Shoulder mobility/stability. I can't do a BTN sots press with anything heavier than PVC. I can do a BTN press standing up, no problem, but not when I'm in the bottom of the squat. And I'm a bit wobbly in the OHS.
« Last Edit: March 09, 2011, 11:35:01 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

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Re: a fast and explosive donkey!
« Reply #918 on: March 10, 2011, 09:15:18 pm »
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BW = ???
SORENESS = hamstrings pretty bad, traps
ACHES/INJURIES = none
FATIGUE = moderate to heavy, which is weird because I've been sleeping better/more than usual the past three nights
DIET = good

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert
shiiiiitttttttttttttyyyyyyyyyyyyyyyyy, 30-30.5, thankfully didn't miss the rim at any point :uhhhfacepalm:

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10

- Pogos: 4 x 5 MAX EFFORT
first two sets sucked, third okay, last pretty good; i need the extra bounce before i start the pogos

- REA squat : 4 x 3 (40%)
125,125,125,125 == okay

- MSEM squat: 2 x 4 (~90%)
290,290,290,290 == 6th and 7th reps mediocre, others good

- BSS : 3 x 3 (4L, 3R)
150,150,150

- core
leg lower hold 3x20s

- 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: a fast and explosive donkey!
« Reply #919 on: March 13, 2011, 08:33:22 pm »
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BW = ??? but low, spent Saturday puking and not eating very much
SORENESS = none
ACHES/INJURIES = none
FATIGUE = mild
DIET = better than Saturday but not enough food before workout, got hungry as I started lifting

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
x2@80%, x3@90-95%

- jumps : 3 step
x4@80%, x12 @95% == total shit with one or two exceptions, approach was horrendous, wtf

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == running out of steam after about 8

- Pogos: 4 x 5 MAX EFFORT
moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == second and fourth sets were the best I've done of these

- C1: MSEM squat: 1 x 6 (~80%)
260,260

- C1: jump squat : 2 x 2 (30%)
95,95,95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
it wouldn't be an LBSS workout (TM) if i didn't forget something

- core
TTB 3x10

- stretch
« Last Edit: March 14, 2011, 11:13:15 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

LBSS

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Re: a fast and explosive donkey!
« Reply #920 on: March 14, 2011, 11:14:10 am »
0
My left shin and calf muscles feel weak/ennervated. Very weird.

Also, now left hip and left knee are tweaking when I walk. Tonight's gonna be some serious SMR+stretching.

I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
I must be better about SMR and stretching
« Last Edit: March 14, 2011, 03:24:53 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

DamienZ

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Re: a fast and explosive donkey!
« Reply #921 on: March 14, 2011, 01:54:27 pm »
0
BW = ??? but low, spent Saturday puking and not eating very much
SORENESS = none
ACHES/INJURIES = none
FATIGUE = mild
DIET = better than Saturday but not enough food before workout, got hungry as I started lifting

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
x2@80%, x3@90-95%

- jumps : 3 step
x4@80%, x12 @95% == total shit with one or two exceptions, approach was horrendous, wtf

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == running out of steam after about 8

- Pogos: 4 x 5 MAX EFFORT
moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == second and fourth sets were the best I've done of these

- C1: MSEM squat: 1 x 6 (~80%)
260,260

- C1: jump squat : 2 x 2 (30%)
95,95,95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
it wouldn't be an LBSS workout (TM) if i didn't forget something


- core
TTB 3x10

- stretch

HAHAHA! xD

what's up with your diet??? You know it but you don't really apply it, right?

Just like the doctor from my village... he is fat and horribly out of shape, but he's a nutritionist and sports doctor, lol!

How is Alan Aragon's research review lately? I wanted to subscribe to it, but Paypal wants a credit card (don't have one) and i can't afford to pay one year in advance atm :(

LBSS

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Re: a fast and explosive donkey!
« Reply #922 on: March 14, 2011, 03:22:19 pm »
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My diet is fine, it just sucked this weekend because I puked like 7 times on Saturday, which threw my appetite off for the whole weekend. I couldn't get anything down until 5 PM.

BTW fuck you for calling me fat and out of shape.  :P

Do you have a check/debit card? Impossible to have a checking account in the States without a debit card. Cause that'll work, too, for PayPal. He's been slow with the AARR recently, nothing since the January issue, which was not memorable, although his site says the new one will be posted today. I'll let you know how it looks when I see it.
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

DamienZ

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Re: a fast and explosive donkey!
« Reply #923 on: March 14, 2011, 03:39:35 pm »
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My diet is fine, it just sucked this weekend because I puked like 7 times on Saturday, which threw my appetite off for the whole weekend. I couldn't get anything down until 5 PM.

BTW fuck you for calling me fat and out of shape.  :P

Do you have a check/debit card? Impossible to have a checking account in the States without a debit card. Cause that'll work, too, for PayPal. He's been slow with the AARR recently, nothing since the January issue, which was not memorable, although his site says the new one will be posted today. I'll let you know how it looks when I see it.

Sorry man, didn't mean it like that! i looked up some older posts and saw "DIET = good", so i was a bit too fast, lol!
And i also didn't call you fat and out of shape :P

I don't even know what a check/debit card is xD Paypal usually takes the money directly from my bank-account...
I had some back-and-forth emails with him and it looks like i need a credit card or i could buy the one year package.

There was an automatic email reply that said that he's busy finishing the AARR.

Perhaps i'll talk to my parents if they could subscribe to it and i'll give them the money...

LBSS

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Re: a fast and explosive donkey!
« Reply #924 on: March 14, 2011, 04:10:08 pm »
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Weird, don't know why PayPal would demand a credit card when they can just access your bank account.
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

DamienZ

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Re: a fast and explosive donkey!
« Reply #925 on: March 14, 2011, 05:12:34 pm »
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Weird, don't know why PayPal would demand a credit card when they can just access your bank account.

It says that the seller only accepts instant payment, or something like that...

I'll get it somehow :highfive:

LBSS

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Re: a fast and explosive donkey!
« Reply #926 on: March 15, 2011, 10:05:02 pm »
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BW = ???
SORENESS = left shin
ACHES/INJURIES = none
FATIGUE = mild
DIET = good

session 4: rvj session & vert

-warm up
-a few sprints to fire up
-a few submax 1-step jumps
-a few submax full run-up jumps
-ME DLRVJ x10-14 == one or maybe two good jumps, the rest total shit because my approach is terrible and inconsistent

then

-foam roller whole body

-OHP 3x5
125,125,125 == harder than it should have been, and form not great

-DB row 3x5
70,70,70 == easier than I expected

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: a fast and explosive donkey!
« Reply #927 on: March 17, 2011, 11:13:52 pm »
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BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = good

session 1: volume

- warmup
shot around a bunch, was tinkering with my form the other day and it was throwing me off big time, but today i was on fire, hit probably 80-85%

- sprint warmup

- sprints : 10-20's
6x15 yards

- dj (18-24") : 4 x 8 (18")

- squat : 3 x 5
270,270,270

- BSS : 3 x 5 each
130,130,130

- light calf raise: 4 x 5
70,70,70,70 == ate shit pretty badly during the second set, banged my knee up pretty good; bit confused still as to what happened

- core circuit x 4
--KTE x8,8,8,8
--OH throw x15,15,15,15

- stretch

Then played catch for about half an hour, which was really nice. It had been quite a while. Now I have to ice my knee, eat some more, and pack.

EDIT: Also, my right calf has been feeling tight/mildly cramped since the end of the workout. Been stretching it a bunch off and on.
« Last Edit: March 17, 2011, 11:37:31 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

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Re: a fast and explosive donkey!
« Reply #928 on: March 18, 2011, 09:57:17 am »
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Knee still a bit still and sore, but not as bad as I expected. Unfortunately, I'm about to spend 12.5 hours on a plane. Will try to keep it limber throughout the day. Calf is still tight/cramped but also not as bad as last night. Nothing serious at all, just #&*!^@ annoying.

Leaving for Pakistan at just before 11 PM and will be gone for two weeks. Should have internet access most of the time, so I'll try to keep posting. The hotel in Islamabad has a gym but I doubt the other places I stay will have one. Very much doubt there'll be barbells and/or a squat rack. At the very least, I want to try to start to get back into some semblance of shape -- my fitness is struggling right now and that needs to change.
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: a fast and explosive donkey!
« Reply #929 on: March 18, 2011, 11:13:40 am »
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Sucks , you were on a great progress train lately , lift-wise and jump-wise.
Oh well , do whatever you can there , 2 weeks is not too much.
Also try not to almost-get-killed this time , will you?  ;)
Bon voyage...
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?