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Progress Journals & Experimental Routines / Re: Chris' training journal
« Last post by Coges on March 17, 2019, 06:49:27 pm »
Thanks guys! Upper body is still being a struggle. Weight is up to 195lbs consistently but I seem to actually be a tad leaner looking at a mirror (vascularity in lower abdominals starting to show again). As for jumping it seems to be affecting my plant speed in PRACTICE much more than in games. Managed a few dunks Friday AM after lifting legs Thursday night. Slow walk up stuff now real ME jumps. Tested a few other plants in the weight room the other day after leg day and managed a 39.5" SLJ off my L leg. Only got 34 off my R tho as my shin kept getting some pains/twinges. Which feels low but, that's normally my weaker leg for SL stuff.

Which goes to what seifullaah asked. Yes, absolutely I am better off my L leg over my R in SL stuff. I'm probably a tad bit if an outlier tho as I'm naturally a lefty but play basketball (predominantly) right handed. This brings up a few key points about rewiring your body as well. As a natural lefty I should jump better off my R leg but years of playing right handed (finishing around the rim mostly R handed) has pushed my L leg to a seemingly more natural state for jumping. Further proof of this is the fact that I still plant better LR on my DLRVJ which is usually consistent for a lefty dunker. Basically it's "proof" that practicing all plants will eliminate various weaknesses and inconsistencies.

Also, lately I've been hammering my "off" plants much more than my dominant plant in warmups to try and balance them out for better athletic performance. This *may* have a small impact on my dominant plant being a tad lower than normal (I got 42.5" clean off 2 steps yesterday post workout. A few weeks ago that was 44" albeit at 6lbs BW less). Just a lot of food for thought.

Tonight is Lunges/Straight leg deads followed by hang cleans and plyo work.

Nice!
22
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on March 17, 2019, 06:15:54 pm »
Tomorrow
1.5 mile run: 14:44
15 min bike ride: 4.8 miles
stretch

1-10x2 Burpee/Lunges
10-1x2 WB/crunches
200 JR before and after each set
Goal: 45 minutes
46:26
Main issue: no water
Aproximately 10 mins faster than the 1st time.

Swim x 15-20 minutes
if i am taking breaks then I will go for longer but the plan is to just do a freestyle for 25 yards then go into a back stroke for 25 and just keep switching back and forth, I can pretty much fully recover on my back strokes so if i can do 15 to 20 minutes without stopping then it will be a good workout.

Not sure if I'll do the 21-15-9.  I'm pretty fucking beat.

Swam for about 25 to 30 minutes
Felt really good, form is getting better and got at least 500 yards, maybe 800
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Progress Journals & Experimental Routines / Re: Chris' training journal
« Last post by ChrisM on March 17, 2019, 05:36:51 pm »
Thanks guys! Upper body is still being a struggle. Weight is up to 195lbs consistently but I seem to actually be a tad leaner looking at a mirror (vascularity in lower abdominals starting to show again). As for jumping it seems to be affecting my plant speed in PRACTICE much more than in games. Managed a few dunks Friday AM after lifting legs Thursday night. Slow walk up stuff now real ME jumps. Tested a few other plants in the weight room the other day after leg day and managed a 39.5" SLJ off my L leg. Only got 34 off my R tho as my shin kept getting some pains/twinges. Which feels low but, that's normally my weaker leg for SL stuff.

Which goes to what seifullaah asked. Yes, absolutely I am better off my L leg over my R in SL stuff. I'm probably a tad bit if an outlier tho as I'm naturally a lefty but play basketball (predominantly) right handed. This brings up a few key points about rewiring your body as well. As a natural lefty I should jump better off my R leg but years of playing right handed (finishing around the rim mostly R handed) has pushed my L leg to a seemingly more natural state for jumping. Further proof of this is the fact that I still plant better LR on my DLRVJ which is usually consistent for a lefty dunker. Basically it's "proof" that practicing all plants will eliminate various weaknesses and inconsistencies.

Also, lately I've been hammering my "off" plants much more than my dominant plant in warmups to try and balance them out for better athletic performance. This *may* have a small impact on my dominant plant being a tad lower than normal (I got 42.5" clean off 2 steps yesterday post workout. A few weeks ago that was 44" albeit at 6lbs BW less). Just a lot of food for thought.

Tonight is Lunges/Straight leg deads followed by hang cleans and plyo work.
24
Progress Journals & Experimental Routines / Re: FP's log
« Last post by FP on March 17, 2019, 05:04:38 pm »
3/17
Bw:215

Squat: up to
275*5
285*5
305*5

Sideways isometric "catch" SL hack squat:
90 *8
130 2*8
-my new go-to move for change of direction

Captains chair *20, 20, 14+6

Leg press: up to 630 *8
540 2*8
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Boxing / Re: Misc Boxing News
« Last post by seifullaah73 on March 17, 2019, 03:55:32 pm »
Highlight video better than my recap in words  :P

<a href="http://www.youtube.com/watch?v=XeCtlG1s_4A" target="_blank">http://www.youtube.com/watch?v=XeCtlG1s_4A</a>
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Boxing / Re: Misc Boxing News
« Last post by adarqui on March 17, 2019, 03:44:27 pm »
nice recap. and ya i heard. didn't think mikey would get wrecked that bad, damn. spence jr is no joke.
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on March 17, 2019, 02:27:22 pm »
Today
20 min incline walk
20 min bike
Oh squats light just getting blood pumping
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Date: 17/03/2019
Soreness: posterior chain (hamstring, quads, hips a little)

Condition: Up and down. Morning such a great sunny day, shining brightly, in 1 hour, as I step out, rain starts to patter and starts to pour down, then I drive to the gym while it is raining, than it starts hailing. Once I arrive it rains and then it stops and then it becomes sunny and windy and the once I finished and drove home, it felt like my windscreen being shot with a paintball gun, the hail and then the hail just got crazy and became more like an automatic paintball gun when pellet doesn't burst and hail was big, but stopped after a few minutes.

Warm up
   Lunge ankle stretch
   leaning calf stretch dynamic
   walking calf activation - every step I take when my feet is fully on the floor and go up to the balls of my foot like a walking calf raise - very good
   hamstring stretch lying
   quad stretch walking
   glute bridges, single leg each leg and then both legs
   hip thrusts - which also is an iliopsoas cross leg stretch when I descend
   leaning knee drives with cable foot strap at 35kg x 10 each leg
   standing up right high knee x 7 each leg @35kg - should have used thigh strap
   back stretch front and back
   reverse lunges with explosive concentric /w 5kg dumbbells in each hand x 5 each leg
   single leg box jumps 25 inch x 3 - right leg more easier than left leg
   box jumps 30 inches - easy and comfortable

Track Warm up
   front to back leg swings x 10 each leg
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   alternating high knee drills
   sprint starts to 1 steps aim to cover more ground x 3

Workout
   3 x 10m sprints

   3 x 30m sprints

   3 x 50m sprints

Track Workout
   Kettle bell swings
      - 1 x 5 @8kg
      - 2 x 10 @16kg

   Crunch position core twists /w kettlebell
      - 2 x 10 each side @8kg kettlebell

   SVJ - 21 inches x 3 reps x 2 sets

Cool down
   stretch
   walk back

Comment
It was a good session, even though the track was wet and my feet slipped at the start, but because of the sun, there were some dry patches, which I found, which the sprints was better and later on the track became dryer with some wet patches, so I looked for the lane which was dryer than the rest.  the sprints felt good but the 50m sprints I didn't have enough energy to put full effort into explosive runs so I just did my best and final run was tired by enough energy to do run. Gym workout was ok.
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Progress Journals & Experimental Routines / Re: Chris' training journal
« Last post by seifullaah73 on March 17, 2019, 12:11:13 pm »
Great job on the SVJ. Your box jumps look crazy floating.

When you do single leg box jumps, do you have a leg which you are comfortable jumping off and feels natural as compared to another leg which feels unnatural and just less comfortable or are you comfortable jumping off either foot.

For me my left leg, I am not as confident and feels less natural compared to my right foot, which I am comfortable and confident and with sprinting I have my left leg in front.
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Boxing / Re: Misc Boxing News
« Last post by seifullaah73 on March 17, 2019, 11:59:40 am »
Mikey garcia vs Errol spence.

What we had thought and feared for mikey garcia, actually happened. First round mikey garcia analysing errol spence by waiting while spence hitting and analysing. But the rest of the rounds mikey garcia got pounded with so many shots down the line, wide hooks and still standing strong but mikey just couldn't time errol spence and spence just breaking his rhythm making mikey freeze and wait a lot. PBC commentators were getting on my nerve. With errol spence if you put pressure he would get his guard up and therefore covering his sight or sometimes he would try and lean away from the barrages and therefore off balance, but he has this strange style of hitting with two hands like one hand is hitting the head and the other hand is hitting the body at the same time, even though it lacked the power but hitting it at the right spot can do a lot. mikey was almost stopped not only because of the crowd but errol spence just drilling him and mikey not doing nothing, robert was about to stop but glad he got through 12 rounds, but Errol spence showed his boxing abilities even though some combos need working but it works and just too big and had an advantage in everyway, mikey seemed a little big. While errol looked slim.

Mikey should have fought some lower contenders at 147 to get used to the weight before and get used to the weight. Manny pacquio is strong at 147 and will be able to do what mikey couldn't and has his angles and can pressure errol but if he is anxious like against mayweather than it could be bad for him with errol and his combos.
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