Author Topic: a fast and explosive donkey! (Read 1104907 times)

Raptor · « **Reply #1215 on:** February 28, 2012, 09:54:34 am »

But it's still "foot" and "ball". Not sure where "soccer" is coming from. That's like me saying "basketball" to freesby and the reverse.

LBSS · « **Reply #1216 on:** February 28, 2012, 12:30:34 pm »

Quote from: Raptor on February 28, 2012, 09:54:34 am

But it's still "foot" and "ball". Not sure where "soccer" is coming from. That's like me saying "basketball" to freesby and the reverse.

"soccer" is english. it was originally an abbreviation and adaptation of "association football," which is what soccer is still technically called in england.

cowed77 · « **Reply #1217 on:** February 28, 2012, 12:59:06 pm »

Just cos u dun play football/soccer doesn't mean it's gay mutumbo, hv u seen some YouTube highlights before?

Hahahaah raptor u try too hard sometimes...

LBSS · « **Reply #1218 on:** February 28, 2012, 10:04:41 pm »

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

- jog x 22 mins, 2.4 miles, 9:10 pace

- stretch

just felt like running a little bit. kept it super slow, breathing nice and easy. should do something lower-impact, like jumping rope, but it's not feasible at home and i couldn't make it to the gym tonight cause it's my bro's birthday and i didn't get home and get my shit together in time.

Dreyth · « **Reply #1219 on:** February 28, 2012, 10:11:34 pm »

Quote from: vag on February 27, 2012, 03:27:15 pm

I, too, find it funny why the English called it soccer as well.

LBSS · « **Reply #1220 on:** February 28, 2012, 11:21:46 pm »

i've suddenly started gaining a little weight. was steady at ~169-172 for a long time -- couple of years and in the last couple of weeks that's picked up to a consistent 175-176. no cause for concern but i gotta get my diet back on track. more discipline is needed. not gonna start counting calories yet or anything like that. just less sugary shit. too bad i just bought a bunch of cinnamon rolls at the store the other day.

might could crush those and some of the other nasty shit i have in my house and then start mild carb cycling next week: more on workout days, low on non-workout days.

LBSS · « **Reply #1221 on:** March 01, 2012, 11:08:27 am »

last night:

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

- warm up

- realize, "there is no fucking space to properly warm up or do even 5-yard sprints right now"

- get pissed off, then deflated

- decide, "fuck it, i'm gonna squat a tiny bit then come back tomorrow"

- squat 1 x 315

- foam roller

- stretch

fuck crossfit, fuck boot camp, fuck rugby.

LBSS · « **Reply #1222 on:** March 02, 2012, 10:02:02 am »

BW = 172
SORENESS = none
ACHES/INJURIES = that weird spot next to the ball of my right foot, right toe
FATIGUE = moderate

- warm up

- DLRVJ x ~20
best jumps in a little while but that says more about how shitty i've been jumping. a few 32.5-33, some easy rim hangs. but form/fluidity was really inconsistent. sucks cause i felt pretty good.

- MR half tuck 3 x 30
thought foot would be a problem but it didn't get worse after a couple of tests so i went for it. went to a height that usually ends up giving me knee pain but not this time. guess that's a good thing.

- squat 2 x 5 x 305, 2 x 305, 3 x 295
weak, didn't fail on third set but could not have gotten to five reps, so i dropped weight and finished. maybe i should stop weighing myself.

- bench 2 x 5 x 145, 13 x 145
rep or two in the tank but no spotter

- DB row 3 x 10 x 75

- bar roll out 3 x 10 x 135

- stretch

okay workout.

LBSS · « **Reply #1223 on:** March 03, 2012, 05:11:16 pm »

BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- touch football x 2 hours

was gonna do gym afterward but game went longer than expected -- partially cause it's muddy and wet as shit so no one could score -- and now i have to go the grocery store before duke-unc. gym tomorrow.

LBSS · « **Reply #1224 on:** March 05, 2012, 10:18:51 am »

BW = 173.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up
major crossover breakthrough, got at least 8 or 9 in a row at one point

- depth jump 3 x 3
no explosion at all

- speed box squat 10 x 2 x 245

- bench 2 x 3 x 155, 10 x 155

- DB row 3 x 10 x 75

- stretch

TKXII · « **Reply #1225 on:** March 06, 2012, 12:49:06 am »

Congrats on the PRs.
1. Definitely upload a video sometime soon. 34 is no joke. 31.5svj is also no joke. COngrats.
2. Sounds like depth jumps may be a good idea to focus on. Last time you did them was 2/21 I noticed. Maybe substitute it in for something else because if it really sucked today, that means there is a lot of room for improvement. So it's always a good thing imo when something "sucks," because it means it needs to be trained.

-one more perversion of thought: if your depth jumps suck, maybe also work on squat jumps (1/2 squat position - so fairly deep) to help yourself absorb force better in the eccentric. Do you have a slow eccentric in your SVJ? I would guess that you do if you cannot perform as well as your rvjs and svjs in a depth jump. It would also make since since you've been squatting for a while which results in slow eccentrics during svjs unless you're training fast eccentrics concurrently through a lot of jumping or if you are frank yang (who also trained very fast, and has the fastest SVJ i've ever seen in my life).

LBSS · « **Reply #1226 on:** March 06, 2012, 10:21:57 am »

thanks avishek. i'll try to take some video the next time i'm jumping at all well.

i do tend to do depth jumps only as a replacement when the court is unavailable for DLRVJs. i shy away from them in part because there's no easy way to get feedback other than the mirror and my own feeling: it's totally possible that i was jumping as high yesterday as on days where i feel great but there's no real way to know.

what would really help is the jump mat, which my gym has at another location, where it's never used. need to just go get the damn thing myself.

also yes, my eccentric is probably pretty slow.

TKXII · « **Reply #1227 on:** March 06, 2012, 10:56:16 pm »

Quote from: LBSS on March 06, 2012, 10:21:57 am

also yes, my eccentric is probably pretty slow.

THen you have no excuse. You can still track some improvements such as awkwardness of exercise, ground contact time, muscle involvement, hangtime sorta. You don't really need a jumpmat to train for jumping...modern day excuses ftw

LBSS · « **Reply #1228 on:** March 06, 2012, 11:59:34 pm »

meh, you're not wrong.

BW = ???
SORENESS =
ACHES/INJURIES = low back a tiny bit post-training, left knee but only in certain movements/positions
FATIGUE = low

- warm up

- DSVJ x 3
30.5-31, very good

- DLRVJ x 13-15
better than the other day, best in a while. hanging on rim easily. 32.5-33. dropoff was pretty steep, did a few approaches with no jump after that.

- MR half tuck 3 x 30
third set best, right calf got a little tight

- squat MSEM 2 x 3 x 325
strong except first rep of second set

- bench 5 x 145, 3 x 155, 10(11?) x 165
lost count on last set, lol

- DB row 3 x 10 x 75
no 80 lb DBs in gym, will stick with 75 one more workout and then try 85

- ab roll out 3 x 10 x 145

- SMR x 30 minutes

- stretch x 40 minutes

took some extra time at the end to really dig in a few places. felt good. nice workout

EDIT: diet for the last two days:

yesterday
protein 174g
calories 2495

today
protein 208g
calories 2687

LBSS · « **Reply #1229 on:** March 08, 2012, 09:34:37 pm »

BW = 172.8
SORENESS = none
ACHES/INJURIES = left knee worse, right toe
FATIGUE = total CNS shutdown

- warm up

- DLRVJ x 5-6
barely touching rim, worst in a long time. ~30. combo of whatever's making me lethargic plus worries about knee, even though it doesn't hurt while jumping, equaled some terrible freaking jumps.

- practiced some approaches and submax DSVJ x ~18-20 total

- SMR for left ITB, hamstrings

- bench 2 x 5 x 155, 10 x 155
no spotter, had another 2 reps probably

everything else scrapped, no idea what happened. maybe i'm getting sick?

- SMR and stretch

awful.

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