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Author Topic: a fast and explosive donkey!  (Read 1104783 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #1530 on: December 01, 2012, 06:48:34 pm »
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yeah but with my back supported on the end of a bench.
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Raptor

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Re: a fast and explosive donkey!
« Reply #1531 on: December 01, 2012, 06:54:55 pm »
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Quote from: LBSS on December 01, 2012, 06:48:34 pm
yeah but with my back supported on the end of a bench.

That's a hip thrust. Very nice that you started doing them.
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LBSS

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Re: a fast and explosive donkey!
« Reply #1532 on: December 02, 2012, 11:48:15 pm »
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today:

early afternoon:
- lower leg stretching, focus on anterior hip and quad
- shoulder extension x ~5 minutes
- thoracic extension/rollering x ~3 minutes
- hip extension/quad stretching x ~5-6 minutes

before bed:
- lower leg stretching, focus on anterior hip and quad
- shoulder extension
- lower leg stretching, other stuff
- thoracic extension/rollering

let's see if i can actually be consistent about this.
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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

Raptor

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Re: a fast and explosive donkey!
« Reply #1533 on: December 03, 2012, 06:19:38 am »
-1
Quote from: LBSS on December 02, 2012, 11:48:15 pm
let's see if i can actually be consistent about this.

No.
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vag

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Re: a fast and explosive donkey!
« Reply #1534 on: December 03, 2012, 09:43:05 am »
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Quote from: LBSS on December 02, 2012, 11:48:15 pm
- lower leg stretching, focus on anterior hip and quad

What is the set of stretches you use for quads? I ask because i have a hard time applying efficient quad stretches, they all feel like i am stretching the knee and not the quad (:uhhhfacepalm:).
The only one that really feels awesome for me is that 'kellyb stretch'.
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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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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: a fast and explosive donkey!
« Reply #1535 on: December 03, 2012, 10:05:57 am »
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Quote from: vag on December 03, 2012, 09:43:05 am
Quote from: LBSS on December 02, 2012, 11:48:15 pm
- lower leg stretching, focus on anterior hip and quad

What is the set of stretches you use for quads? I ask because i have a hard time applying efficient quad stretches, they all feel like i am stretching the knee and not the quad ( :uhhhfacepalm: ).
The only one that really feels awesome for me is that 'kellyb stretch'.

yup it's all about the couch/kellyb stretch. for anterior hips and quads i have been doing:

- lunge stretch x 2-3 minutes/side
- couch stretch x ~4 minutes/side (torso down for first half, then upright for second half)
- other leg stretches

for all, i try to focus on squeezing my glute and rotating through different parts of the joint -- kelly starrett calls them "corners." what i'm going to start doing* is the stretch from this video, followed by the couch stretch. the rotation really makes a big difference, i end up hitting parts of the muscle that i never could before.

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

*thought i was doing it already but my memory ain't as great as i imagined. i was only doing the first little part, and that not even "correctly."
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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 #1536 on: December 03, 2012, 01:41:12 pm »
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I have been doing that squat sequence as a part of my squat warmup lately after raptor posted it in my thread. Feels likes it works great, not sure if it is placebo or real though.
4 minutes per side? Is that 4 continues minutes or sets of less? I do 2 sets of 45-60 seconds.
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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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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: a fast and explosive donkey!
« Reply #1537 on: December 03, 2012, 02:31:21 pm »
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Quote from: vag on December 03, 2012, 01:41:12 pm
I have been doing that squat sequence as a part of my squat warmup lately after raptor posted it in my thread. Feels likes it works great, not sure if it is placebo or real though.
4 minutes per side? Is that 4 continues minutes or sets of less? I do 2 sets of 45-60 seconds.

4 minutes total. continuous sets, but i oscillate through as i go, so there are periods of more or less tension.

also, if your squat form improves after doing the squat sequence, then it's real. not even sure what "placebo" would be in that situation. there's probably a combo of muscular and neural effects from the stretching, but it's definitely real.
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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 #1538 on: December 03, 2012, 02:33:49 pm »
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^^Ah , makes sense , i oscillate too. Tried 90 seconds instead of 45-60 today already , felt nice. Ok , thanks for the tips!  :highfive:

Edit : re placebo : form does improve, especially reaching good depth without forcing it. I am still not sure if it is due to the stretch or adapting to lifting shoes or healing my quad.
All 3 factors happen together so i am not sure what percentage corresponds to each. But yeah , it works so i keep it!
Cheers!  :lololol:
« Last Edit: December 03, 2012, 02:48:36 pm by vag »
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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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #1539 on: December 03, 2012, 06:53:44 pm »
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Definitely oscillate. If you don't your squat will suffer, you will probably shut down your glutes. I swear whenever I really stretch using this stretch before squatting I suck so hard in terms of strength... basically I static stretch the glutes and putting them asleep.
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LBSS

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Re: a fast and explosive donkey!
« Reply #1540 on: December 03, 2012, 10:48:30 pm »
+1
P-CHAIN AND POWER BLOCK DAY 2

WEIGHT: 179 -- new scale, new frame of reference
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, better as workout went on. new gym is still an adjustment

- warm up

- SVJ x 5

- squat MSEM 330 x 4
amazing, strongest i've ever felt at this weight

- RDL 155 x 8,8,8
figured i'd start light for technique purposes. only really started to feel right in the third set

- BSS 110 x 8,8,8/e

- OHP 125 x 7,7
i feel like these compress my back in a maybe not-good way. need to swallow ego and make sure form is right.

- chin up +25 x 8,2; pull up x 7
right bicep wonky, need more shoulder work before i can do straight bar chin ups

- ab pull down 80 x 10,10,10

- stretch

prediction: hamstrings, glutes, and low back will be sore tomorrow.
Logged
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

Raptor

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Re: a fast and explosive donkey!
« Reply #1541 on: December 04, 2012, 03:21:22 am »
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RDLs and BSSs in the same workout? :trollface:
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vag

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Re: a fast and explosive donkey!
« Reply #1542 on: December 04, 2012, 04:37:44 am »
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Quote from: Raptor on December 04, 2012, 03:21:22 am
RDLs and BSSs in the same workout? :trollface:

RDLBSS
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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: a fast and explosive donkey!
« Reply #1543 on: December 04, 2012, 10:40:35 am »
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vag has guessed my name. Lift Bulgarian Split Squat.
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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

Raptor

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Re: a fast and explosive donkey!
« Reply #1544 on: December 04, 2012, 11:35:55 am »
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Wrong.

It's "Lazy Big Shitting Stallion"
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