Author Topic: a fast and explosive donkey!  (Read 680727 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #2340 on: February 24, 2014, 06:50:11 pm »
0
WEIGHT: 177
SORENESS: none
ACHES/INJURIES: lower back a little tight
MENTAL STATE: blah

- jumps x a bunch
horrible, super inconsistent, one decent jump ~34-35, everything else ~32 and below. i blame the glasses*.

- paused squat 260 x 3,3
first set amazing, so fast. second set okay.

- superset x 4
-- dip x 10
-- pull up x 5

- inverted row x 20

gonna stretch in a minute, jump tomorrow morning and work out again tomorrow night. this blew.

*contact fell out last night so i'm wearing glasses today. totally fucks with me, i couldn't shoot worth shit today, either. will put a new pair of contacts in before bed and tomorrow hopefully back to normal.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2341 on: February 25, 2014, 09:20:05 am »
0
this morning:

- dribble and shoot around x 25-30 mins
back tightness seriously hampering me this morning. it was good to get up and move around but i could barely do a layup, let alone real jumps. did some kellyb style glute activation walking and will continue throughout the day.

this evening:

WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: lower back a little tight
MENTAL STATE: okay

- warm up

- jumps x a few
very off, did some SLRVJ, as well

- bench 210 x 5,5,5
there we go.

- superset x 2
-- low cable row 90 x 15
-- hip thrust x 25

- superset x 2
-- DB shrug 65s x 20
-- curl 25s x 10; 30s x 10
-- tricep kickbacks 15s x 10; 17.5s x 10

- hip thrusts x 25

- stretch
« Last Edit: February 25, 2014, 10:24:19 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2342 on: February 27, 2014, 09:58:12 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back tightness still there but barely, posterior lateral right knee tweaking during squat warm ups, left toe freaked out at the end
MENTAL STATE: very good

- warm up

- paused squat 260 x 3,3
overpowered the shit out of that shit. bar was flying on all reps. 265 next time. like i said posterior lateral right knee was bothering me during warm ups but i focused on keeping good glute engagement and spreading the floor and it was fine. sweatpants might have been causing the problem.

- superset x 3
-- DB OHP 35 x 10
-- pull up x 8,8,5+3

- cable row 70 x ? a bunch

- decline sit up 45 x 5

- band pull down x 25,25,25

- DB RDL 80s x 10,10+15s hold

- stretch

- shoot around and a few jumps
on fire, hitting over 80%, touched rim off SVJ, DLRVJ approaches were meh and on my first four-step my left big toe started screaming at it me like it hasn't in literally years. pain went away pretty quickly but i did an SLRVJ off right, touched rim, and called it a night.

pretty freaking pleased with how i jumped considering it was at the end of the workout. will see about getting up early and jumping tomorrow, then again possibly on saturday, but up in baltimore. also promised the gf i'd do yoga with her on saturday, so i'll try to work out first.  8)
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2343 on: February 28, 2014, 08:20:36 am »
0
this morning:

- warm up

- jumps x some
awful, ~31-32 tops. did not allow myself any four-step run-ups, kept it to mostly one- and two-step with a few three-. extremely frustrating, it felt like i was re-learning how to jump from scratch. no coordination, no speed, just a jumbled mess. i think the lingering SI joint tightness/ache might have something to do with that - it's definitely worse in the mornings. reconsidering a gym session tomorrow, i may just do the yoga and give my back and hips a couple of days off from serious loading.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

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UMThrower

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Re: a fast and explosive donkey!
« Reply #2344 on: February 28, 2014, 10:15:08 am »
+1
this morning:

- warm up

- jumps x some
awful, ~31-32 tops. did not allow myself any four-step run-ups, kept it to mostly one- and two-step with a few three-. extremely frustrating, it felt like i was re-learning how to jump from scratch. no coordination, no speed, just a jumbled mess. i think the lingering SI joint tightness/ache might have something to do with that - it's definitely worse in the mornings. reconsidering a gym session tomorrow, i may just do the yoga and give my back and hips a couple of days off from serious loading.

Lacrosse ball the shit out your glute medius and upper IT band/TFL. Also lacrosse ball the erector spinae near the QL and down close to the ilia of the hips. Always seems to help with any SI joint pain/tightness I have.
6'3"
230lbs
35lb Weight: 17.46m
16lb Hammer: 57.36m
2k Discus: 46.16m

LBSS

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Re: a fast and explosive donkey!
« Reply #2345 on: February 28, 2014, 02:36:34 pm »
0
thanks man, good tips.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2346 on: March 03, 2014, 01:59:17 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back tightness lingering but mild
MENTAL STATE: very good

- warm up

- jumps x a bunch
sooo much better, still not where i was the week before last or the week before that but none of the clumsy slow bullshit from the past week. dunked the large dodgeball once or twice, got owned once or twice ( :-[), back-ironed it the rest of the times. a few SLRVJ as well.

- bench 215 x 5,5,5

- BOR 135 x 10,10,10

still giving my back an easy time.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2347 on: March 04, 2014, 09:57:19 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back tightness was nasty yesterday, a bit better today but still laying off the heavy loading
MENTAL STATE: okay

- warm up

- superset x 3
-- continuous jump squat 15kg x 5
-- SVJ x 3
felt like i was flying on a few of the SVJ. worked on tightening core on the eccentric, seemed to give me a boost. less power leakage?

- seated DB OHP 50s x 4+1; 45s x 5+5+5

- kroc row 70 x 24(L),19+6(R)
the way i pull with each side is clearly different. have noticed this for a while, not sure what to do about it. sometimes it's much more pronounced than other times. i was efficient with the left and obviously not with the right, as i'm right handed and should easily be getting more reps on that side.

- assisted natural GHR x 10,10,10

- superset x 3
-- curl 20s x 10
-- tricep kickback 20 x 10
-- paused band pull apart x 10

- crunch/bicycle crunch/leg lower sequence x 2

- stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2348 on: March 06, 2014, 10:10:29 pm »
0
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none, hurray
MENTAL STATE: good

- 4-on-4 basketball x 2 games
i suck and am out of shape but this was really fun. got some rebounds, some steals, blocked a dude shooting a three (he complemented me on my hops later and told me he was glad i didn't try to dunk on him ;D), hit a couple of shots, bricked a couple of shots, what are you gonna do. before and in between the games i hit a couple of jumps easily at 34.

- superset x 3
-- dips x 10
-- inverted row x 10

- stretch

one last real workout tomorrow, for which i decided to save myself tonight, and then i'm going on vacation through the following sunday. first-ever trip to vienna, holler all y'all euros on here. might try to sneak over to bratislava, too, and budapest if i can convince my gf that it's worth the time. not gonna pretend i'll get real workouts in but i'm going to try to do 7DVJC as many days as i can, and stretch/SMR.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2349 on: March 07, 2014, 12:33:20 am »
0
to remind myself, 7DVJC is:

leg lowering progression 3x15-20
plank 2x30s
side plank x30s/side
glute march 2x20
seated hip flexor raise 2x5-10@3s hold
standing hip flexor raise 2x5-10@3s hold
glute bridge 2x10-15@3s hold
BSS hold x 60s/side
couch stretch x 30s/side
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2350 on: March 07, 2014, 02:38:24 pm »
+1
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: outside left ankle tweaking a bit on eversion, low back tightness
MENTAL STATE: good

- warm up

- jump x a bunch
got a couple of solid dunks with the dodgeball, bunch of near misses. not a great day but not bad.

- bench 220 x 5,5,5
i think this is a PR for 3x5, haha

- kroc row 75 x 24(R),21(L)

- superset x 3
-- leg press 405 x 10
-- DB RDL 80s x 10

- superset x 2
-- curl 30s x 10
-- tricep kickback 30 x 10
-- shrug 55 x 20

- some ab shit

- stretch

wanted to do 20 rep squats today but the back was not permitting. c'est la vie.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

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lamp

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Re: a fast and explosive donkey!
« Reply #2351 on: March 07, 2014, 05:18:32 pm »
0
Have a good trip. Yea see if you can check out bratislava. I've heard nothing but good things.

vag

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Re: a fast and explosive donkey!
« Reply #2352 on: March 16, 2014, 12:30:01 pm »
+1
Ah, we were at the same country for 1 week,  :personal-record:
Still at plane distance though, i was at the far west end, at the borders with Switzerland.
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?

LBSS

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Re: a fast and explosive donkey!
« Reply #2353 on: March 17, 2014, 10:31:36 am »
0
Ah, we were at the same country for 1 week,  :personal-record:
Still at plane distance though, i was at the far west end, at the borders with Switzerland.

 :highfive:

plane distance for a european, maybe. it's like 5-6 hours. europe is so tiny, it's cute. i always forget that.

just got back late last night, woke up to a snow day. hundreds of work emails to get through, hurray, but i'm going to go to the gym this afternoon for sure.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #2354 on: March 17, 2014, 08:35:32 pm »
0
3/7-3/16

- walking x many hours

- 7DVJC x two days

- enjoyment x a lot

today:

WEIGHT: 174 (lol, lost 2-3 pounds on vacation, suck it t0ddday)
SORENESS: none
ACHES/INJURIES: right calf, low back during squats but not before, general stiffness
MENTAL STATE: good

- warm up

- jumps x some
a few strong dunks with the big dodgeball, a couple that back rimmed. thought about asking the other dude in the gym to throw me a couple of lobs but i'm not there yet. surprised by how well i jumped today, though, given that i just got back from more than a week of almost no exercise outside of walking. tweaked my right lower ab on a jump but the pain didn't persist or come back after i walked it off for a couple of minutes.

- squat 225 x 5,5,5
nice and easy, low back feeling tight

- bench 185 x 5,5,5
nice and easy. did some clapping pull ups between sets.

- DB RDL 60s x 10,10

- low cable row 110 x 10,10

- stretch

great workout all things considered.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

black lives matter