Author Topic: a fast and explosive donkey!  (Read 1082063 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #960 on: April 14, 2011, 10:20:26 pm »
0
BW = ???
SORENESS = cruuuuucial soreness in glutes and adductors
ACHES/INJURIES = left big toe, mid back (?)
FATIGUE = low
DIET = good

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert
pretty low but got better as i went. jumped at a new hoop, outside on asphalt. slippery but at least no one was around. it helps to look at the point where i want my last step to start.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
mid-back tweaking like a mother, only did 2 sets

- Pogos: 4 x 5 MAX EFFORT 4 x 20 submax
continuing to go submax until i'm less shitty at these

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

- MSEM squat: 2 x 4 (~90%)
285,285

- BSS : 3 x 3
150,150,150 == ouch

- core
stuff

- stretch
« Last Edit: April 14, 2011, 11:11:59 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #961 on: April 15, 2011, 04:52:58 pm »
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GOD FUCKING DAMN IT I JUST FOUND OUT MY GYM IS GOING FULL RETARD. CROSSFIT CLASSES EVERY GOD DAMN FUCKING DAY OF THE WEEK.



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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TheSituation

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Re: a fast and explosive donkey!
« Reply #962 on: April 15, 2011, 05:56:24 pm »
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I don't lift for girls, I lift for guys on the internet



[7:31pm] adarq: ripp, being honest, it's hard for u to beat jcsbck, he's on fire lately
[7:31pm] adarq: he's just
[7:31pm] adarq: wrecking people
[7:31pm] adarq: daily




Say NO to Maroko

And also NO to anyone who associates with him. No Taylor Allan. No Adam Scammenauger. No Kelly Baggett. No Elliot Hulse. No Jtrinsey. NO JUMP USA


Don't PM me asking me training questions. I'm here for the lulz. If you want help, post on the forums and get help from all the members, maybe even me.

LBSS

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Re: a fast and explosive donkey!
« Reply #963 on: April 18, 2011, 09:31:00 am »
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friday night drove up to nyc to see my cousin's play. chilled with my brother up there on saturday night then came home sunday ready for jumping. then i found out that my friend from elementary and high school was shot and killed yesterday morning. no one really knows why or what happened yet. he wasn't a close friend or anything but it's still shocking and motivation to train kind of plummeted after that. gonna get back in the gym today, though.
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: a fast and explosive donkey!
« Reply #964 on: April 18, 2011, 11:00:07 am »
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Sucks about your friend man.

Go get training again.

Sean0013

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Re: a fast and explosive donkey!
« Reply #965 on: April 18, 2011, 03:42:11 pm »
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Sorry for your loss. Hope you're doing ok man.
Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017

LBSS

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Re: a fast and explosive donkey!
« Reply #966 on: April 18, 2011, 11:32:28 pm »
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Thanks guys. Like I said, not someone I was really tight with but I'd known him since we were 5. Did get back in the gym tonight but it was a weird workout.

BW = ???
SORENESS = low back (possibly from long bus ride yesterday)
ACHES/INJURIES = none
FATIGUE = low
DIET = good

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
2 of 'em

- jumps : 3 step
weird, got off to a good start with some strong (for me) submax jumps. but then i started thinking too much and almost all of the ~20 jumps i took after that sucked. some really badly. one 31" jump.

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
felt kind of shitty and slow

- Pogos: 4 x 20 submax
also felt slow and unreactive

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

- C1: MSEM squat: 1 x 6 (~80%)
255,255 == had good bar speed for most reps

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

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

- lunge : 3 x 3
150,150,150 == felt very strong, good ROM, bumping weight to 160 next time

- core x 3
chin up x 8,8,8
leg lower x 15,15,15
push up x 15,15,15
crunch x 33,33,34

- stretch

I don't think I warmed up enough but I get paranoid at the gym that if I take too long to warm up, people are gonna take over the court. Dumb, but there it is. Stretched again just now. Got shit to do on Wednesday so I'm actually gonna try to get the sprint/RVJ session in tomorrow.
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 #967 on: April 21, 2011, 09:43:29 am »
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from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.
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

Zetz

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Re: a fast and explosive donkey!
« Reply #968 on: April 21, 2011, 11:34:51 pm »
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from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

That's my problem with any vertical attempts and some long jumps. Sucks.

adarqui

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Re: a fast and explosive donkey!
« Reply #969 on: April 21, 2011, 11:38:30 pm »
0
from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

vag

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Re: a fast and explosive donkey!
« Reply #970 on: April 22, 2011, 04:09:55 am »
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i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

x2 , #$%#$%#$%#   :pissed:

Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:

Quote
==========================================================

Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3

Jump with weighted vest x 3 rest 5 minutes regular jump x 3

*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation

* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.

==========================================================

Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim looks childish...

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?

Raptor

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Re: a fast and explosive donkey!
« Reply #971 on: April 22, 2011, 05:41:46 am »
0
My approach speed increases at lower rims, because at higher rims I have the tendency to take an even longer last step and go slower so I have more time to apply force, but this is while using an one-leg jump. Not sure what kind of jumping you use.

But on lower rims I can go quicker since the rim is lower and my approach becomes better.

LBSS

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Re: a fast and explosive donkey!
« Reply #972 on: April 22, 2011, 02:09:19 pm »
0

i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

x2 , #$%#$%#$%#   :pissed:

Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:

Quote
==========================================================

Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3

Jump with weighted vest x 3 rest 5 minutes regular jump x 3

*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation

* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.

==========================================================

Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim looks childish...



Yeah I wish I had easy access to a lower rim. There are some behind the middle school near my parents' house but I don't know of any in my neighborhood. I'm gonna be out there on Sunday for Easter so I will try to make a trek over to the courts if it's not raining. I want to measure the rims there, at least. I could definitely get pumped for 9'8" if I had a ball with me and could actually try to dunk.

Never caff'd up for dunking specifically because I almost always work out at night, and caffeine keeps me awake for hours. Actually, if I can swing a workout before Easter dinner on Sunday, that might be a good plan. Just drink a ton more coffee than usual, head to the short rims (sounds like short bus) and go for it.

My approach speed increases at lower rims, because at higher rims I have the tendency to take an even longer last step and go slower so I have more time to apply force, but this is while using an one-leg jump. Not sure what kind of jumping you use.

But on lower rims I can go quicker since the rim is lower and my approach becomes better.

This actually rings true for me. I jump DL but I think I slow down because I'm worried about having enough time to actually apply force. Really, overthinking has always been a problem for me. It's easier to flow on lower rims, too, because I don't have it in mind that I have to try as hard just to touch the damn thing. When I do get good approaches (once in a while) I get PR's or near PR's.
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 #973 on: April 22, 2011, 02:10:14 pm »
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TO DO for this weekend

Friday
volume workout

Saturday
stretch a lot

Sunday
caff up, go to courts near parents' house WITH A BALL, jump a lot
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 #974 on: April 23, 2011, 06:36:33 pm »
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last night:

BW = ???
SORENESS = none
ACHES/INJURIES = big toes, right ankle/heel (?)
FATIGUE = low
DIET = not good, slept late so not much breakfast

-warm up

-sprints 4 x 15y

-RVJ x a bunch
mostly meh but felt a LOT better than the other day, much smoother acceleration

-squat 3 x 5
275,275,265 == form okay but not great, depth good, lowered weight to get better form. relax the ego...

-BSS 3 x 5e
140,140,140

-core
--chin ups x a bunch
--prone toe touches x a bunch
--dips (full stop at bottom) x a bunch

-stretch

right peroneal and right ankle started hurting a bit. could be because the top two eyelets in my right shoe just ripped through, so i couldn't lace them all the way up. wtf. need new shoes.
« Last Edit: April 23, 2011, 06:40:54 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