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hey man

regarding the calf massage, a video would be nice but could explain how do you massage your tight calf muscles, do you separate the calf and massage each one and then together.

pc

yo, I start in the "middle" with my thumbs, basically separating them with pressure and spreading outward with each thumb. I got up and back down. Then i'll work on each gastroc head. I don't do anything with the achilles. If I find a spot that is painful/tight, i'll gradually increase pressure and try to get the muscle to relax. I like to feel it become "jello". I'm not a pro at this though and I don't do it too often. There's a few videos out there by pros on youtube, maybe they would be better to emulate than just winging it.

Just by trial and error, you havn't felt any benefit?

pc!

excellent fight from bradley and lomachenko. lomachenko was good as always, the opponent don't know him but he was not at the same level as lomachenko, lomachenko smart, accurate moves alot.

Now bradley, he was very good, accurate, I was sometimes confused by the advice given by teddy atlas, but bradley showed he was powerful and the punch to the solarplex ended it, brandon was good but just not the same as he used to be and he is a brawler, so I think even if he was his old self bradley would have won the movement, the boxing and jabbing and the combos definitely which i loved the most.

but a good night of boxing, I was scared maybe brandon might luckily connect with bradley, but that never happened no opportunities, bradley just doing his thing, I also noticed the obvious of the side step with weave under the right punch of the opponent to return back with a right hook, good idea but never did see it connect much. but enjoyed the fight.

ya that didn't happen (rios lucky connect with bradley) because Bradley's defense and movement were much improved. He barely got sloppy. Normally he gets into these ugly slug fests, punching with no defense. I don't know if it was Atlas or what but, he basically fixed that in this fight, which was a very important weakness in his game IMHO. On the inside he kept his head on one side of Rios; very hard for Rios to hit him with any power on the inside. The biggest issue I saw with Bradley was when he "backed up" and kept his hands down. He always does this & he needs to fix it ASAP. He's lucky he didn't get caught backing out with his hands down or it would have been a massive problem.

From that one fight, it seems that Bradley / Atlas are a perfect match for each other. Absolutely loved the instruction from Atlas in the corner & Bradley's receptiveness to it.

To me, Rios looked the same as he always does. I really didn't see any decline. This is similar to what happened when he faced Pacquiao; Rios is better in slugfests. Pac & Bradley both simply outboxed him. It sounds like a good thing for him to retire though, you can't "lose that fire" and keep boxing, that is when it becomes very dangerous.

Oh I also loved Bradley's side-step move with the body shots/hooks. Reminds me very much of Pacquiao & Lomachenko, they both do that move alot. It was really effective.




Lomachenko looked great, but almost bored in there. People are going to need to step up and fight him. It definitely reminded me of GGG in there facing "subpar" opponents.. Instead of just ending things early, they let it go on a little longer to get some more rounds in and give potential opponents some hope.. HEH!

lmfao @ this shadow boxing

http://gfycat.com/LiveSeveralIncatern

seifullaah / eric, will reply tmw! got to pass out.

i like him, he brings it.

<a href="http://www.youtube.com/watch?v=mXitGBLAcoo" target="_blank">http://www.youtube.com/watch?v=mXitGBLAcoo</a>

<a href="http://www.youtube.com/watch?v=91liSjahuNw" target="_blank">http://www.youtube.com/watch?v=91liSjahuNw</a>

2015 female calisthenics championships

<a href="http://www.youtube.com/watch?v=dEHgb0bPHzw" target="_blank">http://www.youtube.com/watch?v=dEHgb0bPHzw</a>

 

i feel fine, but then my volume was way lower than yours. posterior delts are always the first things to fatigue when i get back into regular jumping rope but i think they will adjust pretty quickly.

wish i had someplace to jump at home, would do it every day.

also, yeah i've been hungrier than usual since i came back from tajikistan. been better about refined sugar, although i'm obviously not avoiding it at all costs, just reducing.

but i am tempted to focus on strenf for a little while and add 5-7 pounds of bw. like if i could get my squat to 360+ at ~178, combined with the movement efficiency i have now, i think that'd be tight. obviously i need to continue to be careful with squatting, but something like jumps 2x/week, jump rope/layup conditioning, and texas method for squats seems really appealing. plus i kind of want to start benching again, it's so fun.

in any case, i need a program. directionless gym-going is better than nothing, but it's not great.

so here's a thought. reactions/input/comments welcome, unless you're just gonna be a dick, in which case fuck off.

day 1
(morning)
- rest

(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- jump rope finisher

day 2
(morning)
- layups OR rest/easy KB work

(evening)
- rest

day 3
(morning)
- layups OR rest/easy KB work

(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- DB OHP 3x8
- pull up 3x8
- leg raise/windshield wipers
- jump rope light/skill work

day 4
(morning)
- layups OR rest/easy KB work

(evening)
- rest

day 5
(morning)
- layups OR rest

(evening)
- rest

day 6
- ME jumps
- squat MSEM x6
- bench 3x5
- RDL 3x8
- BB row 3x8

day 7
- random conditioning

part of the plan is also to get back to earlier bedtime/earlier wake-up.

yo LBSS.. my initial thoughts:

- add some calf raises into the mix for pretty much every lifting session (3 x ~20 reps), perhaps barbell calf raises with toes SLIGHTLY elevated (or not at all) or calf machine. Don't go for any crazy ROM on calf raises if you decide to add them in. You can add some variation in by keeping feet neutral or internally rotating so that the toes are pointed inward. Single leg variations work pretty good too but you barely need resistance, can basically just use your bodyweight and focus on keeping that leg locked/hip extended.

- your MSEM squats look like they might be better on day 3? you could still do your 2x5 since it's 80% of what you use on day 1, it'll still give you some time under tension but should be alot easier as long as you're feeling good, and then do MSEM after. I mean those MSEM squats should attempt to help your ME jumps on day 6, that's a good objective for them. Also, depending on how many max jumps you perform until fatigue, you may want to experiment with adding some more reps to your MSEM session.. ie, instead of 6, maybe go for 10. One of the ideas is that, each MSEM single is a "jump" with rest in between.

- if you move MSEM out of day 6, maybe just add in some more glute work (single leg glute bridge / glute machine / BSS / reverse lunge) and add in some TKE's on a leg extension (high rep, very controlled, making sure to get a great VMO contraction).

- i was going to mention double arm plate swings but you already have KB swings and such.

my 2 cents.

pc man!