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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 16, 2017, 11:30:09 pm »

- run 5.00km in 24:41
splits were 4:44, 4:56, 4:57, 4:43, 5:15. so ran first 4km in 19:22, then died a little and ran last km in 5:15. much less consistent pace than usual. chalk it up to body being out of whack in the morning.

- stretch

didn't get quite as early a start as i'd hoped, in part because my gf found a cockroach in her running pants and freaked the f out. delayed us by about 10 minutes. no hate, though: she saved me from a gigantic fucking spider earlier this year. to each their own irrational freak-outs. still, feels so good to have run already today. hopefully gf will continue to be a good morning workout buddy.
Pics, Videos, & Links / Re: jump videos and photos
« Last post by adarqui on October 16, 2017, 06:39:14 pm »
this thread is turning out to be all dexton.. the passion for jumping is just so respectable though.

800m+ Running and/or Conditioning / Re: Misc Running Videos
« Last post by adarqui on October 16, 2017, 06:19:02 pm »
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800m+ Running and/or Conditioning / Re: Misc Running Videos
« Last post by adarqui on October 16, 2017, 06:03:54 pm »
3x per day just doesn't seem sane/sustainable to me.. Apparently Cam Levins really broke down too, tons of injuries etc.. He just seems way too addicted to the mileage, this video is disturbing to me :/

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Basketball / Re: NBA 2017 - 2018 Season
« Last post by fast does lie on October 16, 2017, 05:30:57 pm »
Tomorrow some fun games:

Celtics @ Cavs, las vegas believes Cavs a 3 point favorite to win it,

Rockets @ Warriors, Warriors 9.5 favorite.....

Some tough lines indeed.....
Progress Journals & Experimental Routines / Re: acole14's journal
« Last post by fast does lie on October 16, 2017, 05:28:46 pm »
I thought so, but he already does BSS, so i was confused..... and other variation should be called lunges....
Progress Journals & Experimental Routines / Re: Party's Over!
« Last post by fast does lie on October 16, 2017, 05:27:29 pm »
It's much better to replace drinking with a good comfort meal sometimes.

Drinking = empty calories, 0 protein, causes intense shifts in mood

Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« Last post by fast does lie on October 16, 2017, 05:07:37 pm »
You might have to play with some tougher competition so you can develop this in game jump that a lot of good players can do. I've always been able to jump higher in a game and when i try to replicate that it helps a lot.
Bios / Re: Animals
« Last post by adarqui on October 16, 2017, 02:48:56 pm »
this made me lmfao.. animals thread is kind of derailed a bit, i've posted too many funny/cute things in it.. but wgaf.

Progress Journals & Experimental Routines / Re: Olympic weightlifting
« Last post by Leonel on October 16, 2017, 02:42:26 pm »
Decided to start logging again. I need to get out of this lump of unmotivated and unstructured training. I have my first weightlifting competition on the 28th of October and will be doing mainly doubles and singles on the snatch & clean & jerk in every session up to this point with some medium intensity squats and a bit of accessory work at the end of every workout.

pretty sick about the weightlifting comp!

After this I want to follow a structured training plan that focuses on building a solid base of strength, athleticism and technical proficiency in the snatch and clean and jerk. Basically a GPP for olympic weightlifting. I will try to talk to my coach and tell him that I would like to do my own programing as this is a big part of what I enjoy about training. We will see how this works. Worst case scenario is that I will be kicked out of this weightlifting club and will be on my own, which I don't think will be the case.

so what would you get from him instead? technical instruction? just being allowed to lift at the club etc?

hope you don't get kicked out, that'd suck lmao.. some people/coaches take that stuff very person, imagine from what you said though, that you think he's a good/nice enough guy to not freak out about it.

For the time being this is what I did today. I've been experiencing some slight SI joint pain the last week so I only worked up to around 85% on the lifts and hit some decently heavy frontsquats/pushpresses afterwards.

Saturday - 14.10.17

Warmup: Foam rolling, mobility, activation

Jumps: Seated box jumps 32-34'' 4x5


Snatch up to a double at 85kg - technique felt a bit off, was hesitant to go into full extension as lower back was not feeling 100%

Clean + 2 jerks up to 110kg - pretty much the easiest clean at this weight I've ever done, nice

Front squat 115kg x 3, 125kg x 3, 132.5kg 2x3, 140kg x 3

Pushpress 90kg x 5, 95kg x 4, 100kg x 3, 102.5kg x 3 - legs tired at this point


Machine rows 105kg x 10, 115kg x 10, 125kg x 10
SL leg curls 30kg x 10, 35kg x 10, 40kg x 8

Notes: Felt tired after having a block course in diagnostics all day yesterday and today. Was happy how the cleans felt despite my lower back not feeling 100%. Somehow it affected me more on snatches. I really need to get my training more structured again. I've been loosely following a plan but have skipped reps, sets and whole exercises (mostly core and upper body accessories) all over which is not good. Hope logging again here keeps me accountable not to be such a wuss.

logging works, especially when other people can comment/critique etc. I look back in my journal alot :D

Yeah technical corrections and the ability to lift at the club where I can drop weights without everyone freaking out.

We'll see..

About my first weightlifting comp: it's a bit questionable at this point if that really will be happening on the 28th of october as my SI joint issue has proven to be more stubborn than I thought. It doesn't really hurt but it just feels stiff and there doesn't seem to be anything that alleviates the problem. Went to weightlifting practice with the goal to hit some heavy singles today as a preparation for the meet and in the warmup for snatches I just felt like my back was affecting my movement patterns... I was really hesitant and was somehow compensating because of that back stiffness so I called it there.
Did like 8 doubles of front squats up to 125kg as this doesn't seem to bother my SI joint at all and some core stability work after that and left. It's pretty frustrating that this issue pops up just 2 weeks before my competition. I will rest my back completely for the rest of the week and only will do some upper body bodybuilding work on wednesday/friday that doesn't load my lower back at all (i.e machine work, lateral raises and stuff like that) Depending on how I feel next monday I will call off the competition or go through with it and probably put in lower numbers that I'm sure I can hit.
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