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Messages - LBSS

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10021
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 31, 2009, 07:06:34 pm »
Nice job on the pullups. Question: when you do them, what do you do at the bottom? Arms fully extended but shoulders engaged? Shoulders fully relaxed? Both are legit, obviously, but it makes a huge difference for me whether I relax my shoulders or not at the bottom.

Also, you're gonna work out after midnight??!?! I love working out, but there's not a snowball's chance in hell of me being sober enough to exercise after about 9 p.m.

10022
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 31, 2009, 03:16:38 pm »
Last workout of the first decade of the 21st century. Cut upper-body work today because my biceps feel like they're about to get strained. I mean, like I strained them a little bit the other day and probably shouldn't push my luck. Anyway, apart from that it was some high-quality work.

Warm up
shoot hoops
varsity warm-up

Work
heavy kb swings x5 supersetted with
max RVJ x3, x6
depth jumps 3x3x24"
lots of rest
squat 3x5x270 (hard)

Cool down
stretch
shoot some more hoops

Got some good height on a few of the RVJs, maybe 31-32." Hips and hamstrings were pretty sore so I feel okay about that. But the whole thing still doesn't feel very smooth and some of the jumps were just awful. More practice will help.

*UPDATE* Noticed that in my post about the last workout, I listed my DL as 5x265. That would have been some weak sauce. It was 5x320. Also, forgot to post yesterday that I did indeed go to the gym, get some light mixed cardio in (shot hoops, a little elliptical, a little running, a little jump rope) plus foam rolling and a good long full-body stretch. Wise choice.

10023
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: December 30, 2009, 02:48:20 pm »
Quote from: cowed77 on December 30, 2009, 02:34:10 pm
yea, i seriously dunno whats inside that anaconda and surge fuel stuff, but they sayin like its magic...

its not strength per se, but i've always naturally heel strike for jumping for as long as i remember...
dun reckon i'd change however much stronger i might get...  :-\

About Anaconda: http://www.bodyrecomposition.com/muscle-gain/supplement-marketing-on-steroids-by-alan-aragon.html

About Surge: http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html

10024
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 30, 2009, 02:46:24 pm »
Quote from: adarqui on December 30, 2009, 12:51:12 pm
nice PR mang!

spreading the holiday cheer to your back squat.

Thanks man! I guess this starting strength thing is popular for a reason.

cowed77: I weigh 168-172 pounds or 76-78 kg.

Signed in to report that I am sore as hell today. I think it has to do with my food intake yesterday. Thinking about a gym trip later for some hoops, light cardio (32 degrees with a windchill of 24 is too cold to run outside), foam rolling and stretching. At the moment, time to eat and take a nap. Having a paid week off of work is just the best.

10025
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 29, 2009, 10:03:14 pm »
Quote from: adarqui on December 24, 2009, 05:44:15 am
i sware my ability to jump has been 'deleted'.. its as if someone stole the program responsible for jumping.. so hard to explain..

I'm kind of afraid of this; like I'll bust my ass, reach my goal, then as soon as I shift focus onto something else I will completely lose the ability. Have you been jumping at all beyond the ankle hops? Or really taking a break?

10026
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 29, 2009, 10:01:28 pm »
Not even gonna talk about vacation, no serious workout worth mentioning, just a bunch of long walks and some random jumping here and there, mostly onto walls and stuff. However, despite that and eating like shit today, and feeling like crap at the gym, I set a PR in each working set (well, except bench, kind of).

Warm-up
the usual, kind of half-assed

Work
squat 3x5x265 PR
bench 5x185, 4x185, 5x185 (lost focus in middle set; this was hard)
==>interspersed with bench warm-up sets: pullups 4x5xbw
dead lift 5x320 (fuck yes this felt hard but great)

Cool down
stretch

10027
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: December 29, 2009, 09:56:06 pm »
for what it's worth, t-nation sucks because, while there might be a few grains of wisdom here and there, you have to sift through a gigantic amount of sneaky marketing, lies and outright bullshit to get to it. categorical advice like "landing on your mid-foot is better" is crap without context. land on the part of your foot that makes you go the highest. if that changes over time, cool. i doubt it's your heel because people tend to decelerate by landing on their heels, but having never seen you jump, i have no idea.

10028
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 22, 2009, 11:02:40 am »
Quote from: adarqui on December 22, 2009, 12:41:05 am
~24" drops:
- 30 forward
- 30 backward

surprisingly felt very hard.. 18 felt ez as hell on warmups.. legs got shaky quick on the 24"'s tho..

About that... How do you generally warm up for depth jumps/drops? I assume from this that you do a few from lower heights before your work sets. I'm curious because I'm doing them with Starting Strength, and the other exercises have very prescribed, gradual warm-ups that really seem to help. But I've been kind of just launching into the depth jumps after my general warm up.

10029
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 21, 2009, 07:24:02 pm »
Last workout before Xmas blitz. Went swimmingly. Shot around first, then did mobility, then went back out and tried a few running jumps at the rim. Almost seriously grabbed the rim, got top two knuckled on my middle finger over top and one on index and ring...nice! Probably ~32", which would be a PR.

UPDATE: measured my middle finger and looks like I would have had to get more like 32.5" on that jump. Even better! On the other hand, that just means that I really have to hit 38" in order to dunk. Still, progress is progress. Also meant to add that I only did about 6 jumps total, with 20-30s between each. My form during the runup is definitely ugly, so I think I'm gonna add 5 or 6 near-max efforts before each workout, after the warm up, with loads of rest.

Warm up
shoot around
mobility

Work
depth jump 2x5x24"
squat 3x5x260
OHP 3x5x125

Cool down
stretch
shoot around a bit more

10030
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 21, 2009, 11:10:07 am »
We just got 18 inches here in DC...

10031
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 18, 2009, 12:12:27 pm »
Quote from: vag on December 04, 2009, 12:41:04 pm
Quote from: LBSS on December 01, 2009, 10:18:34 pm
Whatever that's a hell of a lot closer than i can get at the moment.

Its all about the reach.
I see in your log you are 71'' tall and your reach is 90''.
I am ~73'' tall and my reach is ~95'' , both in shoes.
5'' is a LOT!

Still , you are squating more or less the same with me,  being ~30lbs lighter and having ~8% less bodyfat.
Those should be giving you those 5'' IMO, maybe even more!
Have you tried any running jumps lately?



Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.

Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.

10032
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 18, 2009, 11:46:51 am »
Yesterday's workout = money.

Warm up
the usual, but did it right for the first time in a couple of weeks

Work
Squat 3x5x255
Bench 3x5x175 (the second set felt a little wobbly and I didn't hold my shoulder blades together the whole time, but the weight was moving)
Pull-ups 4x5xbw (in between bench warm-up sets)
DL 5x310

Cool down
stretch

DLs felt great. Also I totaled up the weights for the work sets I did and it came to 11,400#. Not including the pull ups it's an even 8000#. Feels cool to put it that way. I moved almost six tons of weight in an hour of lifting.

10033
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 16, 2009, 06:47:17 pm »
Getting to the gym is harder just cause there's so much other shit going on, and then I'll be visiting family for Christmas, which is like a blitzkrieg because my mom's family is so big and spread out. I should be able to get a run in or some hill sprints or something and MAYBE get to a gym. And to be perfectly honest, it's easier to blur the line between legit reasons for missing workouts and excuses. Anyway, full-on workout tomorrow for sure, then Sunday if I'm lucky (gonna be on the road) and next Tuesday, then five days without gym access. Oh well, just gonna get some road workout ideas from Ross Enamait and stay active when possible.

10034
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 16, 2009, 07:59:46 am »
The holidays are a great time for many reasons, but they sure make it harder to get to the gym  :P Anyway, yesterday I just had time for squats, but I finally felt like the form was back and I started progressing again.

Warm up
abbreviated

Work
Squat 3x5x250

Cool down
stretch

10035
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 13, 2009, 08:52:23 pm »
Did this workout yesterday then had no time to post it. Squats felt better, OHP felt okay. Back on the regular schedule starting Tuesday.

Warm up
recliner bike (hated this, will not do again)
mobility

Work
Squat 3x5x245
OHP 3x5x105

Cool down
stretch

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