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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on October 29, 2020, 11:49:15 pm »

w/o 1:

- 3-5 sec paused dead hang ng pullups: BW x 9

- full dips: BW x 7 (yay)

- ssbar parallel squat: 75 lb. x 20

- standing barbell curl: 45 lb. x 25

- standing overhead press: 45 lb. x 20

w/o 2:

- ~1 hour full moon bike ride through the adjacent neighborhoods.. damn i love it out here.

- 3-5 sec paused dead hang chinups: BW x 9

- full dips: BW x 7

- ssbar parallel squat: 75 lb. x 25

happy about the dips.. starting to get my "pressing" back. pulls been fairly strong since I started. presses were much weaker. legs/overall feeling strong.

just getting back into it but feel good. will keep it light af + high rep + high freq for a long time.

full moon bike ride in pitch dark neighborhoods was epic. hah.

Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by Coges on October 29, 2020, 06:24:38 pm »
Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.
Strength, Power, Reactivity, & Speed Discussion / Re: Broad jump single vs double
« Last post by LBSS on October 29, 2020, 05:37:26 pm »
i don't think you should worry about technique. you're trying to get faster and you want to get more powerful as a means to that end. what's the point of getting better at broad jumps if the improvement is all from learning how to do broad jumps better? just try to jump farther every single time you jump. if you want to mix things up, you could add in loaded jumps and DL bounds. if you can get your hands on a sturdy medicine ball (they're not that expensive) do medicine ball throws.
Strength, Power, Reactivity, & Speed Discussion / Re: Broad jump single vs double
« Last post by seifullaah73 on October 29, 2020, 03:09:47 pm »
I see.

My double leg is lacking way behind. Today i decided to hold on to dumbbells shoulder width high in front. Weight is 8.3kg each hand and with the ankle weights. Then after 5 reps I stopped the weights and just with ankle weights and then without weights.

Double leg was measured at 2.3m. Single leg was 1.87m.

I haven't been training the single leg broad jump, but probably from the sprint starts, that's what may have contributed to it, such as sprint step to 1 step as far as I can.

Will just stick with double leg then.

Also single leg jump, I land on one leg which is followed by other leg straight after less than a second difference, but with weight I land double leg, reduce stress.

But will need to find out how to improve my technique, my thought was add weight to improve. Will post a video and maybe you can let me know where I am going wrong in my technique and any others views are also welcome.
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 29, 2020, 01:16:18 pm »
hurricane zeta is coming through today, may not run depending on how much the rain lets up in the afternoon. it is coming down pretty hard right now. should be clear by tomorrow. i'm down to one pair of shoes so i don't want to get them soaked.
Strength, Power, Reactivity, & Speed Discussion / Re: Broad jump single vs double
« Last post by LBSS on October 29, 2020, 01:13:59 pm »
yes that's what i meant, sorry to be unclear. there's a skill component involved, so it may be just that you had more to learn on the SL jump than DL jump and so progressed more quickly for that reason. in any event explosiveness/power seems (has always seemed) like something you ought to work on, and if you're going to use broad jumps as a tool then DL > SL.
Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by LBSS on October 29, 2020, 12:15:54 pm »
oy, good luck with the lockdown. we're about a month behind europe over here, although cases are already spiking. just in time to have a crazy surge right after the election when shit is likely to get...unsettled.
Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on October 29, 2020, 10:43:00 am »
Wed (28/10/2020)
Daily Activity:   
Daily Training: 0/0
BW: 94.4kg

BS 6x2x105
T-bar DL 8x120kg, Row 3x8x40
Cable Row 12x65, 10x65, 12x65

couldn't fit +5kg on the bar for T-bar from last time so went up 10kg instead to 120kg, maxing it out. Probably the first time i felt my erector work, which i think suggests that T-bar DL is a very poor man's DL. I wish my gym had a Trap bar, it may be what i need to work my back without dealing with setup issues on conventional deadlift.
2 SEXY 4 U / Re: Fitness Chicks
« Last post by Mutumbo000 on October 29, 2020, 09:44:38 am »
Deniz Saypinar

Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on October 29, 2020, 09:05:40 am »
Wednesday 28th October 2020

Biceps fairly sore... I must be pulling my oly lifts with my arms, no wonder I keep messing up the catch timing....

Had planned to train my upper/lower 2 session today, but after more gym arranging and picking up four new 1x1m x15mm rubber mats someone was selling, it was late, so called it a day.
The 4 new mats gives me good floor coverage now and now I can put a mat in my squat area to replace the roll of pink carpet I place there and double up my "lifting platform area".
Plus I also grabbed a few long scrap pieces which I will put under the mats on my platform to form a bump to stop the bar from rolling down the garage slope.
At the moment I use two thin carpet/mat tiles in front of the plates to do the same.

Also got a bunch of 2cm Thick EVA mats from Ebay to stack up and act as a ghetto crash pad when dropping weights, pretty cheap compared to the real deal.

For example
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Although I read that cushioned dog beds work as well :)

After setting up my gym, some things didn't work as expected, so back to more rearranging tomorrow... and hopefully train as well after

Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

Hip drops BW 2x15 each side

58 min walk/hike
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins


20 hour fast
3100 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2200-2500
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