Author Topic: a fast and explosive donkey! (Read 1103628 times)

Raptor · « **Reply #2160 on:** November 17, 2013, 11:08:16 am »

Funny experience?

LBSS · « **Reply #2161 on:** November 18, 2013, 02:27:02 pm »

today:

- walk x nine hours
lots of stopping and starting, very leisurely pace for the most part. but that's a lot of walking. istanbul is awesome.

LBSS · « **Reply #2162 on:** November 21, 2013, 09:49:07 pm »

WEIGHT: 171
ACHES/INJURIES: right knee, right hip/glute
MENTAL STATE: tired, low motivation

- warm up

- SVJ x 3,3,3

- DSVJ x 6

- one-step SLRVJ x a few

- squat 225 x 8,8

- superset x 2
-- DB OHP 40s x 8
-- pull up x 8

- SVJ x a few

- DB RDL 65s x 8,8

- curls 20s x 10

- tricep pressdown 70 x 10

- stretch

- SVJ x a few

- shoot around + layups x ~10-15 mins

kept it gentle, first workout back after a trip always sucks. absolutely no, as in zero, explosiveness. right hip and knee were bugging at various points. gonna hit the court early tomorrow.

LBSS · « **Reply #2163 on:** November 22, 2013, 09:24:40 am »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little when i woke up, but went away on jog to gym
MENTAL STATE: very good

- warm up

- SVJ, DSVJ, one-step DLRVJ x ~12 total

- two-step DLRVJ x ~12

- three-step DLRVJ x ~5
first one three full knuckles over, that's a recent PR by a good inch.

- cool down

- stretch

a bunch of layups during warm up and cool down and a few SLRVJ without the ball, as well. probably 40-50 total jumps. the first jump at each successively farther distance was the highest at that distance...weird. surprised at how good this felt.

LBSS · « **Reply #2164 on:** November 25, 2013, 07:48:27 pm »

WEIGHT: 172
SORENESS: outside of glutes
ACHES/INJURIES: none
MENTAL STATE: oddly okay

- warm up

- SLRVJ, 1-2 jumps, DSVJ x ~35-40 total

- squat 275 x 1,1,1,1,1,1; 185 x 10+5+5
reps as explosive as possible. did the set of 20 rest-paused with about 20s for each "+".

- superset x 2
-- dip x 10
-- pull up x 5+5

- DB RDL 70s x 10,10

- rear delt flyes and rotator cuff stuff

- decline sit ups 30 x 10; 18 x 10

- stretch

got up at 4:30 and worked 5:30-5, somehow was still pretty awake for this. no pop on the jumps really but that's unsurprising. will try to get good sleep tonight, gym again tomorrow for some low-intensity stuff or track if it's warm enough, then jumps wednesday morning.

LBSS · « **Reply #2165 on:** November 26, 2013, 04:21:54 pm »

just picked up 16 lbs of WPC from truenutrition.com and got half off shipping and 500g of creatine for free. $131 shipped for several months worth of supplementary protein and kind of a lot of creatine. fitna give creatine a try, why not?

ian459 · « **Reply #2166 on:** November 26, 2013, 05:04:33 pm »

You should've gotten on creatine a while ago! It's quite cheap and beneficial.

LBSS · « **Reply #2167 on:** November 26, 2013, 09:39:41 pm »

WEIGHT: ???
SORENESS: lower traps, hamstrings, quads, pecs a little, glutes a little
ACHES/INJURIES: none
MENTAL STATE: tired

- warm up

- SVJ x 3+3

- depth jump @~28" x 3; @~23" x 3
poor. 28" is too high for me to really jump

- SVJ x 3+3
better than first set, worked on loose/high-amplitude arm swing

- DSVJ x 6
alternating lead foot, okay

- some other jumps x a few

- some random light shoulder stuff

- run home

wanted to go to the track today but avishek will attest to how gross it is outside. will do extended stretch/mob tonight and try to jump very early tomorrow (6 AM), plus maybe back in the gym later in the morning to kill myself before the long weekend.

Raptor · « **Reply #2168 on:** November 27, 2013, 05:20:10 am »

Jumping at 6 AM? I can't be bothered to fart at that moment.

LBSS · « **Reply #2169 on:** November 27, 2013, 07:32:15 am »

lol yeah it didn't happen. i woke up at 5:45 and was like, nope. didn't get to bed early enough last night. i will do some when i go later this morning but it probably won't be on the court.

LBSS · « **Reply #2170 on:** December 01, 2013, 08:37:02 pm »

was in connecticut/nyc wed-sat, got back late last night.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little
MENTAL STATE: good

- shoot around

- bunch o'jumps

had a few three-step jumps at 3 knuckles, a few two-step jumps at 2 knuckles. not too bad, probably recent PR. strained wrist/forearm on a few of them cause hanging on rather than wrapping-and-releasing. dumb. there was a shortish (5'8?) dude in there shooting around. he did a few self-lobs, most of which he missed but not by much. hit a few pretty well. he covered a lot of ground with his ultimate step, really wide plant. got up well off one, too. when i try to cover that much ground on my plant step it is...not pretty.

AGC · « **Reply #2171 on:** December 01, 2013, 09:52:49 pm »

Quote from: LBSS on December 01, 2013, 08:37:02 pm

was in connecticut/nyc wed-sat, got back late last night.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little
MENTAL STATE: good

- shoot around

- bunch o'jumps

had a few three-step jumps at 3 knuckles, a few two-step jumps at 2 knuckles. not too bad, probably recent PR. strained wrist/forearm on a few of them cause hanging on rather than wrapping-and-releasing. dumb. there was a shortish (5'8?) dude in there shooting around. he did a few self-lobs, most of which he missed but not by much. hit a few pretty well. he covered a lot of ground with his ultimate step, really wide plant. got up well off one, too. when i try to cover that much ground on my plant step it is...not pretty.

I guess you have to be really strong around the knee to withstand the braking forces from a really long step. I can't do it well either. Sounds like you're jumping pretty high at the moment! Nice work.

LBSS · « **Reply #2172 on:** December 02, 2013, 10:37:10 am »

yeah i guess just more practicing and more p-chain work and it'll come on its own. i've jumped pretty well the last two times, within 2" or so of all-time best, which is great and kind of surprising. i keep thinking the rim at this court is an inch or two low, but honestly i don't want to know.

if and when i do dunk on it i'll measure it. not until then.

no jumps this morning because i slept terribly last night. not sure why but i was up and tossing and turning a couple of times during the night. not for very long each time but still, decided to sleep an extra hour and be awake for work. gym after work.

errybody doin' high-rep squats, luke doin' 'em, too. they're fun.

LBSS · « **Reply #2173 on:** December 02, 2013, 11:51:08 pm »

WEIGHT: 173
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- SVJ x 6

- squat 295 x 1,1,1,1,1,1

- superset x 3
-- DB RDL 60s x 10
-- DB OHP 40s x 10; 35s x 10,10
-- pull down 100 x 10; 110 x 10; 120 x 10

- decline sit up 30 x 10

- stretch

LBSS · « **Reply #2174 on:** December 03, 2013, 10:17:40 am »

this morning:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left heel
MENTAL STATE: tired, lethargic, unfocused

- warm up

- a few jumps

this was awful. i slept badly the last two nights but forced myself to get up and go jump this morning because i won't be able to work out tonight or tomorrow. could not even get one full knuckle over off one step, so i bagged it. did some layups but even those were rough, and i couldn't hit the broad side of a barn with the fucking ball while i was shooting around. moved around, did some dribbling practice, focusing on my right hand, which i'm worse dribbling with even though i'm right-handed. poor. need to get good sleep the next two nights.

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