Author Topic: a fast and explosive donkey! (Read 1103154 times)

LBSS · « **Reply #1140 on:** October 20, 2011, 08:44:25 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint 2 x 10y

- DSVJ x 4

- DLRVJ x 15-20
started off okay, drop steps were pretty good, too. then everything went to shit and i lost an inch plus, couldn't figure out why. bah.

- ME pogo 4 x 5

- MR half tuck x 15,20,20

- OHP 3 x 8 x 95

- chin up 3 x 8

- ab wheel 3 x 20

- stretch

meh. been neglecting upper a bit. what i did today wasn't especially hard, though, so i don't seem to have lost too much.

also, i think i'm going to try another month or two on the current volume-MSEM-MSEM-reactive cycle i've been on, then re-test, then start smolov junior, eat a ton and see if gaining a little bit of weight doesn't help boost my squat a bit. winter is the time to do that.

LBSS · « **Reply #1141 on:** October 24, 2011, 12:06:37 pm »

yesterday:

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = traps a little
ACHES/INJURIES = none
FATIGUE = oddly high

- tennis with dad x ~an hour
awful. just awful. i was all over the damn place until about 40 minutes in.

...drive to gym...

shit, forgot that sundays have basketball all the way up to closing time now.

- warm up

- DL line hops 4 x 10s

- depth drops 2 x 5 x ~36"
have vid, will post asap

- REA squat 3 x 135

- jump squat 3 x 135

felt like crap and it was getting late so i just called it. gonna go again tonight and do what i actually meant to do (volume day).

EDIT: modifying reminder to remove foam rolling from before workout. i don't think it actually helps and it takes up a lot of time. better off leaving until the end of the workout or off days. still need to be more consistent about it.

LBSS · « **Reply #1142 on:** October 25, 2011, 09:41:28 am »

last night:

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = traps a little
ACHES/INJURIES = right wrist
FATIGUE = low to moderate

- warm up

- sprint 4 x 10y
felt pretty fast, lighter on my feet than usual

- DSVJ x 3

- DLRVJ x ~15
first jump was best, all downhill from there. kind of a shitty day. could be that i slipped on the second jump but it wasn't a bad slip so i don't know whether that's it. still, my shitty days now are significantly better than my shitty days three months ago. progress!

- squat 4 x 5 x 285
meant to do three sets. third set sucked, got pissed, fourth set was solid and fast.

- OHP 5 x 100,110,120

- DB row 3 x 5e x 85
hard

- shoot around x 10-15 mins

- stretch

LBSS · « **Reply #1143 on:** December 05, 2011, 11:51:54 pm »

<ONE MONTH OF REALLY SOLID PROGRESS, INCLUDING A REPEATED PR OF ~33" AND ME ACTUALLY HANGING ON THE RIM FOR THE FIRST TIME AFTER A COUPLE OF MONTHS OF BEING ABLE TO GRAB IT WEAKLY>

last few days:

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

12/1/2011

- lacrosse ball feet, butt, shoulders

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x ~15
inconsistent but flew on a couple. also, did something i'd never done before: hung on the rim after grabbing it. usually i release right away or i'm not quite high enough to get a good grab. but i actually hung there for a couple of seconds. yeah, that felt good.

- MR half tuck x 20,20,16
ankles bugging

- squat MSEM 2 x 3 x 320
solid but not great, will not go heavier on these for a while

- OHP RP x 8,3,3,3,3

- chin up RP x 8,3,3,3,3

- stretch

12/3/2011

- warm up

- depth jumps 3 x 5
meh

- MR half tuck 3 x 20
good

- squat MSEM 3 x 315,320

- SS1: BSS 10 x 110
- SS1: DB bench 10 x 110
- SS1: DB row 10 x 55/e
- SS1 info: 2 rounds, no rest between exercises, 2 mins between sets

- foam roll

-stretch

12/4/2011

soreness: butt, quads, back

- touch football x an hour or so
weird dead feeling in elbow/upper arm that i started getting while squatting, and previously had only gotten while squatting, came and went throughout.

12/5/2011

BW = ???
SORENESS = glutes, quads, back, obliques
ACHES/INJURIES = toes, left elbow, radiating up and down, right wrist
FATIGUE = low

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x 12-15
a few really good, hung (dangled) on rim a couple of times, some other good ones, some okay ones. surprised given how sore i was.

- MR half tuck x 15,15,18
legs dead for some reason

- squat 3 x 5 x 285
good

- roll left arm on lacrosse ball x a bunch

- pull down 10 x 40,50
trying to get to where i can do a true full ROM pull up. can do a true chin up now but pull ups get stuck. will work on pull downs for the time being.

- stretch

LBSS · « **Reply #1144 on:** December 07, 2011, 10:16:37 am »

yesterday:

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

- PT session w/dry needling x 1 hour
went to see a guy in rockville who was recommended by a couple of my friends at the gym. he did an assessment and then decided to focus on my elbow, which is the thing that's been the most acutely problematic recently (during squatting -- all the sessions where it's been a problem were lost with the forum data). dry needling is weird, unlike anything else i've ever felt. we'll see tomorrow how much of a difference it made; today my elbow is just sore. i hope it works.

the guy also gave me some proactive things to do for my toes, to improve tracking, which is great. even if they don't work, it's nice to be told to do something i've never tried before. the other PT's and doctors i've seen haven't done that.

vag · « **Reply #1145 on:** December 07, 2011, 02:03:39 pm »

Quote from: LBSS on December 05, 2011, 11:51:54 pm

<ONE MONTH OF REALLY SOLID PROGRESS, INCLUDING A REPEATED PR OF ~33" AND ME ACTUALLY HANGING ON THE RIM FOR THE FIRST TIME AFTER A COUPLE OF MONTHS OF BEING ABLE TO GRAB IT WEAKLY>

Quote

12/1/2011

- DLRVJ x ~15
inconsistent but flew on a couple. also, did something i'd never done before: hung on the rim after grabbing it. usually i release right away or i'm not quite high enough to get a good grab. but i actually hung there for a couple of seconds. yeah, that felt good.

Quote

12/5/2011

- DLRVJ x 12-15
a few really good, hung (dangled) on rim a couple of times, some other good ones, some okay ones. surprised given how sore i was.

Constant jumping progress , awesome!!!

LBSS · « **Reply #1146 on:** December 09, 2011, 12:10:32 pm »

thanks vag

last night:

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = left toe
FATIGUE = low

- warm up

- sprint x 10y

- DSVJ x 3

- DLRVJ x 18-20
worst jumping in a few weeks. the bright rim was occupied by a couple of dudes who had chosen the area right under it to do power-clean-to-overhead-press-to-burpee-with-hands-on-the-bar. once they finished i switched over there and jumped a bit better -- amazing what difference it makes, i almost wonder if it's lower but the rims are both straight and it's a regulation gym, so who knows. but anyway, mostly kind of bad but still not as bad as a few months ago. progress is a slow process.

- MR half tuck 3 x 15
okay

- squat MSEM 2 x 3 x 145(kg)
used kilo plates because i was on the platform -- the racks were being used. weight was flying, felt light as shit.

- squat 2 x 4 x 125(kg)
same deal

- SS1: db bench 10 x 110
- SS1: db row 10e x 55
- SS1 info: 2 roudns

- pull downs 2 x 10 x 60

- stretch

LBSS · « **Reply #1147 on:** December 12, 2011, 09:02:28 am »

slept like shit friday night, fell asleep in the afternoon instead of going to the gym and when i finally got around to it, place was closed.

(i was up at my gf's in baltimore all weekend, so was relying on her school's gym). went sunday midday instead. also, my diet sucked this weekend. poor quality food, not enough protein, too many sweets. this is a problem when i go stay with her. need to think about a solution.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = toes
FATIGUE = moderate

- warm up

- sprint 2 x 10y

- DSVJ x 3
ew

- DLRVJ x 10
these sucked, not sure if it was the strange setting or dim light or the fact that my legs felt heavy and dead. got one jump around 31-31.5 and the rest barely 30. ouch.

- DL bounds 2 x 10

- squat MSEM 2 x 3 x 315
standard, very good depth (stupid gym had mirrors everywhere so i was staring right at myself)

- lat pull downs 10 x 60,60,75

- stretch

also slept like garbage last night and had to get to work at 7:30, so i will try to work out tonight but don't have high hopes for much in the way of good performance. oh well. kind of a lost weekend training-wise.

LBSS · « **Reply #1148 on:** December 14, 2011, 10:07:54 am »

last night:

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x ~15
terrible, legs felt completely dead. dribbling around to rest at one point, i went to make a lay up and my left leg just kind of buckled. i wasn't even trying to jump high. still better than my bad days a few months ago but sheesh. pretty bad.

~~- MR half tuck 3 x 15~~
dead legs said, "nuh-uh," so i did ankle hops 3 x 10

- squat 3 x 5 x 295
harder than it should have been, which was not surprising given how ugly the first part of the workout was

- SMR

- stretch

we had people coming over last night so i had to cut it off before upper body stuff. gonna get my rest tonight and hopefully have a bit more luck tomorrow.

the long weekend over christmas will be a natural break, so i think i will push until then and then retest and reevaluate on the 29th. test will be, in order of importance:

1. DLRVJ
2. squat 1RM
3-10. vacant
11. OHP 1RM
12. chin up 3RM
13. dead lift
14. broad jump

reevaluation will include a look back at the year, which i haven't done yet in any kind of concentrated way.

LBSS · « **Reply #1149 on:** December 15, 2011, 09:47:31 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = left ankle (?), left toe badly after workout
FATIGUE = low to moderate

- warm up

- sprint x 10y
felt pretty fast

- DSVJ x 5
low, 30-30.5

- DLRVJ x ~20
not good, best around 32 but it was just the once, most around 31. just had no bounce somehow, or was getting approach wrong, or something.

- MR half tuck 3 x 20
no bounce until third set, which was a bit better. i think i was just uncoordinated today

- squat MSEM 2 x 3 x 320
first set very strong, 4th and 5th reps only okay but last rep very strong. saved the workout from being a complete mess.

- lat pull down 3 x 10 x 70
pause at bottom, short rests

- dips 3 x 10
just to do 'em

- stretch

LBSS · « **Reply #1150 on:** December 17, 2011, 07:43:13 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- touch football/messing around x 1.5 hours

- rest x 1.5 hours
ate a cheeseburger and shake and some fries in this window

- warm up

- depth jump 2 x 3 x 30"
higher than i'm used to, a couple of the jumps were good and the rest not so much

- MR half tuck x 20,10(ME),20

- squat MSEM 2 x 3 x 320
easy-peasy except my elbow started hurting again. fffffffuuuu....

- lacrosse ball SMR

- stretch

gym was closing so didn't get to any upper body stuff. happy about the squats, might go up to 325 next time.

Flander · « **Reply #1151 on:** December 18, 2011, 04:17:31 am »

Remind me how tall you are and what you usually weigh.

Harvey · « **Reply #1152 on:** December 18, 2011, 04:52:11 am »

It's definitely progress if you're hanging on the rim. There is actually quite a large difference between grabbing the ring and hanging on it. You can't hang on it if you only have the upper half of your fingers around the rim. You need the whole finger - well done on achieving this.

LBSS · « **Reply #1153 on:** December 19, 2011, 11:47:08 am »

Quote from: Flander on December 18, 2011, 04:17:31 am

Remind me how tall you are and what you usually weigh.

height almost exactly 180cm (5-10.875, fucking doctor wouldn't give me the extra eighth of an inch to be a round 5-11), weight around 77 kg/170 lbs, give or take a kilo.

in the early summer i was down to 73-74 kg, after i got back from afghanistan.

Quote from: Harvey M. on December 18, 2011, 04:52:11 am

It's definitely progress if you're hanging on the rim. There is actually quite a large difference between grabbing the ring and hanging on it. You can't hang on it if you only have the upper half of your fingers around the rim. You need the whole finger - well done on achieving this.

thanks man! hanging on the rim pretty much means 3.5" of clearance, which with my 80" reach means about a 33.5" vertical. to dunk weakly i probably need to touch 10-7 (someone correct me if i'm wrong here), so that means another 3.5" to go.

Flander · « **Reply #1154 on:** December 19, 2011, 01:58:08 pm »

What were you doing in Afghanistan?

You are around a 2xBW squat then?

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Author Topic: a fast and explosive donkey! (Read 1103154 times)

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