12931
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12932
Tennis / The Gael Monfils Thread
« on: November 21, 2015, 01:55:15 pm »
so ridiculous.. he looks like he's having so much fun out there.
12933
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2015, 11:53:28 pm »
11/20/2015
sleep = 9 hours
soreness = quads, calves
aches = none
injuries = none
Food
- orange juice
- greek yogurt
Session: Morning
tennis:
- 3 hours
- not as good as yesterday
- working on second serve, getting some nice spin on
Food
- greek yogurt
- 2 L gatorade
Session: Evening
run:
- 1 hour 15 minutes
- AMAZING RUN
- barely ate anything all day.. stayed very hydrated though.. so light/relaxed during the run
- the bananas from yesterday probably helped too though..
- usually my shirt is almost drenched 30 minutes in... 30 minutes in for this run, not even half drenched
- held form throughout
Food
- tons of liquids
- 6 egg sandwich on grainiac bread with asiago and olives
- coconut greek yogurt .. i emphasize coconut because it's my favorite
- banana
- chocolate soy milk
Food
- orange juice
Session: stretch
- great stretch, feeling nice and loose
good day for training.. regardless of diet, really need to make sure i stay properly hydrated.. everything work out great tonight with how i felt.. skipped morning run just in case my achilles was still inflamed.
gn!
sleep = 9 hours
soreness = quads, calves
aches = none
injuries = none
Food
- orange juice
- greek yogurt
Session: Morning
tennis:
- 3 hours
- not as good as yesterday
- working on second serve, getting some nice spin on
Food
- greek yogurt
- 2 L gatorade
Session: Evening
run:
- 1 hour 15 minutes
- AMAZING RUN
- barely ate anything all day.. stayed very hydrated though.. so light/relaxed during the run
- the bananas from yesterday probably helped too though..
- usually my shirt is almost drenched 30 minutes in... 30 minutes in for this run, not even half drenched
- held form throughout
Food
- tons of liquids
- 6 egg sandwich on grainiac bread with asiago and olives
- coconut greek yogurt .. i emphasize coconut because it's my favorite
- banana
- chocolate soy milk
Food
- orange juice
Session: stretch
- great stretch, feeling nice and loose
good day for training.. regardless of diet, really need to make sure i stay properly hydrated.. everything work out great tonight with how i felt.. skipped morning run just in case my achilles was still inflamed.
gn!
12934
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2015, 11:38:11 pm »
didn't journal yesterday.. here it is
11/19/2015
sleep = 7 hours
soreness = calves
aches = none
injuries = toes slightly
Food
- orange juice
- greek yogurt
Session: Morning
run:
- 3.5 mi
- slow, lungs dead, legs felt ok
tennis:
- 3 hours
- hit good
Food
- orange juice
- greek yogurt
- gatorade
Food
- 6 egg sandwich with asiago cheese
- banana
Session: Evening
run:
- 3.5 mi
- HORRIBLE
- left achilles acting up.. scary
- slow
Food
- chicken sandwich with asiago and olives
- greek yogurt
- chocolate soy milk
- gatorade
- 5 bananas
Session: Stretch
- great stretch
11/19/2015
sleep = 7 hours
soreness = calves
aches = none
injuries = toes slightly
Food
- orange juice
- greek yogurt
Session: Morning
run:
- 3.5 mi
- slow, lungs dead, legs felt ok
tennis:
- 3 hours
- hit good
Food
- orange juice
- greek yogurt
- gatorade
Food
- 6 egg sandwich with asiago cheese
- banana
Session: Evening
run:
- 3.5 mi
- HORRIBLE
- left achilles acting up.. scary
- slow
Food
- chicken sandwich with asiago and olives
- greek yogurt
- chocolate soy milk
- gatorade
- 5 bananas
Session: Stretch
- great stretch
12935
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 20, 2015, 11:20:33 pm »http://deadspin.com/demar-derozan-ends-rudy-goberts-life-with-ferocious-dun-1743450938
found myself repeatedly grunting and yelling "UNNHHH" watching sportscenter this morning.
disgusting
12936
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2015, 11:12:48 pm »
>>> map negate [sad, deathnight, woman]
[happy, birthday, man]
;/
[happy, birthday, man]
;/
12937
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 20, 2015, 07:17:06 pm »dude in compression socks has sick form
12938
Basketball / Re: A Bunch of Ball Handling Videos
« on: November 20, 2015, 07:02:13 pm »NBA just put out a white chocolate highlight reel. not many nba players have made basketball look as fun as he did.<a href="http://www.youtube.com/watch?v=s9Hb-hpkDYc" target="_blank">http://www.youtube.com/watch?v=s9Hb-hpkDYc</a>
I came to this thread to post that exact video..
ya j-will was someone I learned alot from back in h.s.. loved his flashy but effective game. He was definitely one of the most fun players to watch, that i've ever seen. What was it, j-will, c-webb, divac, and stoyokavich on the kings? Kings/Lakers was a sick matchup back then.
12939
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2015, 06:55:04 pm »
yo raptor.. not much to add unfortunately.. sorry for the extremely late reply ;/
ya definitely don't want to use straight arms; you want to use 'sprinter arms'.
as far as that LLLL video goes, it's actually LLLLLLLLLLLLLL :f I mean that may have something to do with how you are bounding. If it was truly LLLL or LLLLL (4-5 bounds), your "mental goal" would more easily change to "max power" / "max distance". It looks more like a single leg sprint video.. which isn't necessarily a bad thing (it's effective); it's just not bounding obviously.
Did ever you notice any difference if you did 4-5 MAX EFFORT bounds? Regardless of form, a distance goal can really help..
ya, wrecked, arms especially. Again too many bounds though.
both your LLLL and LRLR bounds lack that vertical component.. there's no real emphasis on 'getting up and out'.. in either case it just seems like you're performing too many bounds to begin with, subconsciously or consciously changing 'the goal' of the movement. If you were focusing on 'maximum height and distance', you'd spend a bit more time on the ground & apply significantly more power on each bound... but obviously you can't do that for as many bounds as you are doing in the videos.
your LRLR looks more like stiff leg bounding.
as for not being able to do double arm swing because of rotating.. dno.. maybe you are bringing your arms out too much like in that LRLR video? your elbows are going out too far from your body.. that could cause you to rotate.. it's as if you're throwing a left and right hook to the body, slightly.. that's going to attempt to cause alot of rotation.
as far as double arm swing being more powerful and single arm swing quicker, agreed.. you can load up alot more with double arm swing, bigger ROM.
pc!
I have to add some stuff to the discussion:
1) For whatever reason, I could always keep my foot dorsiflexed when I was doing LLLL or RRRR bounds. But whenever I try to do LRLR bounds, I fail miserably. Also the arms play a big role in this - in the LRLR I get my armswing all messed up and I start to move really weird. If you have the arms somewhat straight, you're going to fail. If you have the elbows bent, you will be able to keep the rhythm. Again, in my experience.
LLLL video (this was 6 years ago):<a href="http://www.youtube.com/watch?v=E71QOrWbyaI" target="_blank">http://www.youtube.com/watch?v=E71QOrWbyaI</a>
ya definitely don't want to use straight arms; you want to use 'sprinter arms'.
as far as that LLLL video goes, it's actually LLLLLLLLLLLLLL :f I mean that may have something to do with how you are bounding. If it was truly LLLL or LLLLL (4-5 bounds), your "mental goal" would more easily change to "max power" / "max distance". It looks more like a single leg sprint video.. which isn't necessarily a bad thing (it's effective); it's just not bounding obviously.
Did ever you notice any difference if you did 4-5 MAX EFFORT bounds? Regardless of form, a distance goal can really help..
Quote
LRLR video - you can see how horrible they look, everything is wrong, they look like primetimes:<a href="http://www.youtube.com/watch?v=Ho3JljB4d2Y" target="_blank">http://www.youtube.com/watch?v=Ho3JljB4d2Y</a>
ya, wrecked, arms especially. Again too many bounds though.
both your LLLL and LRLR bounds lack that vertical component.. there's no real emphasis on 'getting up and out'.. in either case it just seems like you're performing too many bounds to begin with, subconsciously or consciously changing 'the goal' of the movement. If you were focusing on 'maximum height and distance', you'd spend a bit more time on the ground & apply significantly more power on each bound... but obviously you can't do that for as many bounds as you are doing in the videos.
your LRLR looks more like stiff leg bounding.
Quote
2) What's up with the armswing, by the way? Some people can do single leg bounds really well with a double arm swing, yet when I try to do them I start to rotate around, so I have to do them like Eddie is doing them in that video - single arm. This is also true for 1-leg jumps - if I use a double arm swing I start to rotate to the left, so I use a single arm swing to compensate for that. Not to mention that in a double arm swing jump the jumping leg gets sooooo overloaded from all that "weight" being applied onto it... I guess if I were stronger I could use a double arm swing but I'm not. So IMO a double arm swing jump is more powerful, a single arm swing is "quicker".
I wonder what do you think about these issues?
as for not being able to do double arm swing because of rotating.. dno.. maybe you are bringing your arms out too much like in that LRLR video? your elbows are going out too far from your body.. that could cause you to rotate.. it's as if you're throwing a left and right hook to the body, slightly.. that's going to attempt to cause alot of rotation.
as far as double arm swing being more powerful and single arm swing quicker, agreed.. you can load up alot more with double arm swing, bigger ROM.
pc!
12941
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 18, 2015, 10:28:41 pm »
11/18/2015
sleep = 11 hours
soreness = calves, glutes, hamstrings
aches = none
injuries = toes getting better
Food
- orange juice
- gatorade
Contrast Shower
Session: Afternoon
run:
- 4 mi
- legs felt way better than my previous day runs: hydration and contrast shower helped
- lungs felt horrible
- form sucked
Food
- 6 egg sandwich with asiago cheese and olives
- orange juice
- greek yogurt
Food
- gatorade (glass)
Session: Evening
run:
- 4 mi
- legs felt great
- lungs felt way better but still not great, think it's the lower kcal intake
- form was solid
neutral grip pullups:
- BW x 8
parallel bar dips:
- BW x 8
standing calf raises:
- BW x 20
double leg glute bridges:
- BW x 20
chinups:
- BW x 7
parallel bar dips:
- BW x 6
standing calf raises:
- BW x 20
single leg glute bridges:
- BW x 10
Food
- lentil soup
- veggie burger on wheat with red pepper humus on each piece of bread
- greek yogurt
Food
- chocolate soy milk
Session: Stretching
slept in way too late today!! feh.
i like what i did prior to my day run, contrast shower really helped my legs wakeup.. lungs however, different story. Lungs feeling dead could just be me not being able to cop with any lactic acid .. i havn't been eating as much as when I was loading up on bananas.. so my body could be tapping more into fat instead of glycogen today (and tomorrow considering how I ate).
was going to singup for a tennis tournament on saturday but they have a strict dress code and it's scheduled to rain all day (like it has been all week). They require tennis shorts and a tennis shirt.. i actually don't have that. HEH! I have normal clothes for tennis, but not 'club level'. So forget it for now..
pc
sleep = 11 hours
soreness = calves, glutes, hamstrings
aches = none
injuries = toes getting better
Food
- orange juice
- gatorade
Contrast Shower
Session: Afternoon
run:
- 4 mi
- legs felt way better than my previous day runs: hydration and contrast shower helped
- lungs felt horrible
- form sucked
Food
- 6 egg sandwich with asiago cheese and olives
- orange juice
- greek yogurt
Food
- gatorade (glass)
Session: Evening
run:
- 4 mi
- legs felt great
- lungs felt way better but still not great, think it's the lower kcal intake
- form was solid
neutral grip pullups:
- BW x 8
parallel bar dips:
- BW x 8
standing calf raises:
- BW x 20
double leg glute bridges:
- BW x 20
chinups:
- BW x 7
parallel bar dips:
- BW x 6
standing calf raises:
- BW x 20
single leg glute bridges:
- BW x 10
Food
- lentil soup
- veggie burger on wheat with red pepper humus on each piece of bread
- greek yogurt
Food
- chocolate soy milk
Session: Stretching
slept in way too late today!! feh.
i like what i did prior to my day run, contrast shower really helped my legs wakeup.. lungs however, different story. Lungs feeling dead could just be me not being able to cop with any lactic acid .. i havn't been eating as much as when I was loading up on bananas.. so my body could be tapping more into fat instead of glycogen today (and tomorrow considering how I ate).
was going to singup for a tennis tournament on saturday but they have a strict dress code and it's scheduled to rain all day (like it has been all week). They require tennis shorts and a tennis shirt.. i actually don't have that. HEH! I have normal clothes for tennis, but not 'club level'. So forget it for now..
pc
12942
Boxing / Re: The Bernard Hopkins Thread
« on: November 18, 2015, 05:30:39 pm »
dropping some gems
<a href="http://www.youtube.com/watch?v=52tuw5vM6ug" target="_blank">http://www.youtube.com/watch?v=52tuw5vM6ug</a>
12943
Boxing / The Bernard Hopkins Thread
« on: November 18, 2015, 05:30:29 pm »
obviously deserves a thread..
12944
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 18, 2015, 11:14:50 am »- depth jump @10" x 10,10
these are dumb. should be doing fewer reps, more intensity.
You can still do 2 x 10 @ 18" though if you've progressed your volume / box height (which you've done). I personally like the volume. Verkhoshansky usually prescribed shock phases with 3-4 x 10, but from even higher heights (above SVJ).
I think I remember you not liking 10 reps at 18"+ box height though.. Definitely don't want to increase box height & hit 10 reps if you're feeling aches/pains in your knee/back etc.
pc!
12945