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Messages - LBSS

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10021
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 11, 2010, 03:35:04 pm »
Knees felt janky in the morning but no pain or soreness now, so that's good. Plus the DOMS is finally gone from my calves/soleus. Still undecided whether I'll play ultimate or hit the gym tonight. Leaning gym so I can get some LISS cardio and make up for the core work I skipped yesterday. And foam roll.

Also I scheduled a massage for next week  ;D. Place seems super legit: http://www.pthands-on.com/. Gonna ask about my toe, trigger-point and ART in particular. And my lack of foot flexibility. Here's to having kick-ass health insurance that will pay for that shit without even a prescription from a doctor. I might not make bank working for a nonprofit, but I sure do have good benefits.

10022
Peer Reviewed Studies Discussion / Re: Boxing
« on: March 11, 2010, 09:18:30 am »
where is this one from:

x. Weight cycling of athletes and subsequent weight gain in middleage.

Quote
OBJECTIVE: To study the effects of repeated cycles of weight loss and regain as young adults on long-term weight development. DESIGN: A follow-up study with questionnaires in 1985, 1995 and 2001. SETTING: Finland.Subjects:A national cohort of 1838 male elite athletes who had represented Finland in major international sport competitions in 1920-1965, including 370 men engaged in sports in which weight-related performance classes are associated with weight cycling (boxers, weight lifters and wrestlers; further called as weight cyclers), and 834 matched control men with no athletic background. OUTCOME MEASURE: Weight change since the age of 20 years, body mass index (BMI) and prevalence of obesity and overweight. RESULTS: The weight cyclers gained 5.2 BMI units from age 20 years to their maximum mean weight, which was at age 58.7 years. Corresponding figures for the controls were 4.2 BMI units at 58.5 years and for other athletes 3.3 BMI units at age 62.5 years. The proportion of obese (BMI> or =30 kg/m(2)) subjects was greatest among the weight cyclers both in 1985 and 1995. In 2001, the weight cyclers were more often obese than other athletes, but did not differ from the controls. The odds ratio for the weight cyclers to be obese compared to other athletes in 1985 was 3.18 (95% confidence intervals 2.09-4.83), and compared to the controls 2.0 (1.35-2.96). The enhanced weight gain of the weight cyclers was not accounted for by present health habits (smoking, alcohol use, use of high-fat milk or physical activity) or weight at age 20 years. CONCLUSIONS: Repeated cycles of weight loss and regain appear to enhance subsequent weight gain and may predispose to obesity. Chronic dieting with weight cycling may be harmful for permanent weight control.

UPDATE: Never mind. Found it.

10023
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 10, 2010, 10:20:38 pm »
Knees protesting after the ultimate last night. Sore all day. Still, halfway decent workout even though I forgot to add the extra five pounds to the DL. Oops.

Warm up
bike x5mins
usual, working a little bit on double-unders
glute march and bridging

Work
SS x2
  • KB swing x3,5x32kilos
  • DLRVJ x3,4 -- these weren't so great, not any higher than the SL from the other day but I'm pretty sure I can chalk that up to the ultimate games
jump squat 3x3x95 -- tried to go deeper on these before exploding up
squat 5x245, 5x265, 6x275 -- hard, not below parallel on some reps I am sure
DL 5x305 -- felt decent

Cool down
stretch

Gym was closing so I skipped core. Also, my knees are feeling it. I might take tomorrow off ultimate and just bike or row or some combo of the two and stretch/roll a bunch. The tournament this weekend is purely for fun, I don't really care how I play, but taking the next two days a little easy still seems smart from an injury standpoint, given my knees and ankle.

10024
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 09, 2010, 11:24:14 pm »
Workout today:

Warm up
throw
not really

Work
frisbee game x2x60mins

Cool down
stretch
really

Gassed. Played inconsistent but made some sick plays, skied a lot of fools. Even if my vertical still sucks, I feel more confident and so I've been playing more aggressive, which is really good. And a dude I had been matched up against in the second game came up to me after and paid me a nice complement, basically called me a great player (which I'm not, but still, was nice) and said I was way better than him, then gave a little bit of constructive criticism. And my team won both our games. First in a walk (by like 30 points) and the second by 6 but it got real chippy in there for a while. The dudes-who-suck-but-think-they're-good got all huffy. Oh well, fun times.

10025
Crazy Weird Analysis & Stuff :) / Re: Moving Upper Body Side to Side While Sprinting
« on: March 09, 2010, 04:50:39 pm »
Bit late to the party here, but basically, what slowman said. Charlie Francis himself ridicules the idea that elite athletes' techniques should be "fixed." Or, to put it differently, that they should be changed to conform with somebody's idea of "perfect" form. IIRC, one of Ben Johnson's feet turned out a little bit while he sprinted. If Gay or Bolt moves side to side or pumps their arms funny, it's because over the 10-15 years they've spent becoming the best in the world, that hitch or whatever helps them be awesome.

If you've got a beginner with goofy technique, then you can try to fix it, but in the end everyone is idiosyncratic and once someone is at an elite level, anything that looks weird or off is probably not a bad thing.

10026
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 09, 2010, 02:44:53 pm »
Quote
nono i know, i want to get leaner THEN add a bit more muscle.

Word.

Quote
i can use weights im just trying to use only bodyweight..

Sorry to be obtuse, but, why? Just cause you want to? That would make sense, I'm just curious. You should check out Jim Bathurst's website: http://beastskills.com/. Lots of tutorials on bodyweight strength exercises/gymnastics stuff. Jimmy can do all kinds of crazy stuff like clapping handstand pushups and one-armed pullups and deadlifting 500 pounds. And obviously gymnasts are all super jakt without using much in the way of weights.

10027
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 09, 2010, 09:32:04 am »
Sorry if there's an obvious answer to these questions that I'm missing, but:

Quote
- i need to get leaner

Okay, but

Quote
- i need to put on muscle using bodyweight movements (pullups/pushups) somehow

I'm sure you know this, but given where you're at right now, there's no way in hell you can add muscle while getting leaner. Only super fatties can do that. You are pretty lean to begin with. And why can't you use weights?

10028
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 08, 2010, 10:11:01 pm »
UPDATE: Forgot that I did an extra rep (TF) on the last set of pull ups.

Well, mishaps of the day aside, I had a ballin' workout today. Everything felt good except my lower legs (still), but even with that the SLRVJs (well, three-step approach, not really running) were decent, maybe 121-122" touch although it's hard to tell. For me, that would be awesome. My elbows hurt, though, lot of load to bear throughout. On the plus side, I really focused on warm up and stretching and that makes a big difference. I need to start doing that more consistently.

Warm up
jog @ easy pace x7 mins
bike @ easy pace x5 mins
usual
glute march x20
glute bridge x15x3s hold at the top

Work
SL 3-step VJs x8
bench 5x165, 5x175, 7x185
pull ups 3x3, 1x4 xbw+25+chain (however much it weighs, maybe 5#?)
SS x3
  • clapping push ups x10
  • rope climb (just arms)
core x3 (10# MB)
  • MB OH throws x10
  • hyper x5
  • Russian twist x20

Cool down
stretch

10029
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 08, 2010, 01:03:53 pm »
In Baltimore over the weekend but I managed to squeeze in a run and a light workout in anticipation of the new routine, starting today. About that, I forgot that I have a one-day ultimate tournament this coming Saturday, which will obviously prevent me from working out that day as well as compromise me for the following couple of days (should be a good 4.5-6 hours of ultimate).

Saturday:

work
run @moderate pace x20mins (in VFF)

I was in a huge rush and didn't have time to stretch or anything. Bad planning. Also this was my first extended run in a while in my VFF's, and I haven't been in barefoot-style shoes in over a month, so my calves and soleus muscles have been crying the past couple of days. Going down stairs is a bitch. Should have been smarter about this. Barefoot running is tops, but I thought I could jump right back into it after a layoff and I was clearly wrong about that.

Sunday:

warm up
bike @easy pace x10mins

work
bench 3x5x170
pullups 4x4xbw+25

nice walk back from the gym to my girlfriend's apartment, then

7DVJS (except the hip flexor raises and glute bridge... girlfriends can be distracting...)

cool down
stretch

Like I said, my calves are hurtin' from the run on Saturday and discipline on Sunday was bad. But that's okay, I can't beat myself up as bad about that as about what happened at work this morning: I had edited this research paper and it was really a godawful mess, so I made all kinds of comments (in Word) to myself like "WTF?" and "this makes my head want to explode." Then I took them all out and just left in the constructive comments. Or so I thought, because I got the response back from the person who wrote it and apparently I left in "this makes my head want to explode." Oh and that comment was selected to apply to like three entire paragraphs. In my defense, they were, and still are, totally incoherent.

Still, how fucking embarrassing is that for everyone involved. Oof.

10030
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 04, 2010, 11:46:48 pm »
Thanks for the feedback. Any thoughts on adding in depth jumps, maybe replacing a squat day with moderate-intensity depth jumps? Or am I just overthinking it.

10031
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 04, 2010, 09:43:17 pm »
Also, more depth jumps instead of squats.

10032
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 04, 2010, 04:13:54 pm »
Oh and I should add that based on vag's thread I'll practice faster runups. Unlike him, I do better with more than two steps, but I kind of float into the RVJs rather than accelerate into them. Not to mention that in the end, running full-tilt and then jumping is way more applicable to my sport.

10033
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 04, 2010, 02:08:10 pm »
This post is going to be a little long.

At this point I think I really need to get into a jumping-dominant focus because my explosiveness and movement efficiency suck ass. My strength could be better, too, but I've been working on it as a primary focus for the past, what, six months. Some okay gains in that time. I'm going to retest everything this weekend and then start the next phase. Basically looking at 4-6 weeks. Will still do max strength work once a week just to maintain (and maybe gain, who knows?).

Here's what I'm thinking for the next month, starting next week based on the power block from the MSEM article. Your thoughts are appreciated if you can make it through the whole thing:

Week 1
Monday upper body
warm up
SLRVJs x6-8
footwork (e.g. agility ladder)
bench 5x165, 5x175, ?x185
weighted pullups 4x3
SS1 clapping pushups 3x10
SS2 fast rope climb x3
core

Tuesday
ultimate

Wednesday lower body
warm up
SS1 KB swing 3xheavy
SS2 max-effort DLRVJ x4-6
LLLRRR bounds x5x20y
jump squats 3x3x95, max effort each rep
squat 5x245, 5x265, ?x275
DL 5x310
core


Thursday
ultimate

Friday
total rest

Saturday lower body
warm up
max effort DLRVJ xdropoff
sprints xdropoffx40y
lots of rest (walk to gym)
squat 3x255, 3x275, ?x285
walking lunge 3x10x110
core

Sunday
warm up
low-intensity cardio (REALLY low, like a long walk or something)

Week 2
Monday
same as W1 except
bench 3x175, 3x185, ?x195

Tuesday
ultimate

Wednesday
same as W1 except
squat 3x265, 3x275, ?x295

Thursday
ultimate

Friday
total rest

Saturday
same as W1 except
squat 5x255, 3x285, ?x315

Sunday
same as W1

Week 3
Monday
same as W1 except
bench 3x5x165
bw pullups 3x3

Tuesday
ultimate

Wednesday
same as W1 except
squat jumps 1x3x95
squat MSEM 2x3

Thursday
Warm up
Steady-state cardio x30-40 mins

Friday
total rest

Saturday
same as W1 except
cut jumping/sprinting volume in half
squat MSEM 2x3

Sunday
same as W1

Week 4
Monday
test bench and weighted pull ups

Tuesday
rest

Wednesday
same as W1 except
squat MSEM 2x3

Thursday
warm up
footwork, maybe some low-intensity hops and stuff
core

Friday
total rest

Saturday
Test RVJ, SVJ, squat, DL


10034
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 03, 2010, 09:27:24 pm »
Too wiped out today. Brain just wasn't having it.

Warm up
usual

jump squat 2x3x95
squat 3x5x225

Cool down
stretch

That's it.

10035
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 02, 2010, 10:03:11 pm »
Warm up
usual
no jumps

Work
OHP 5x105, 3x115, 3x120
DB row 5x50, 5x55, 8x55
box jumps 2x5x30" - not intense or anything, just wanted to do them
7DVJS

Cool down
stretch

Sore, as expected, but I sucked it up and did the whole thing and feel good about it.

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