hit 475 a pin lower than that in second session, going for 475 soon on yet another pin lower.. starting to get alot more knee bend now with unracking pin minus 3. :F
uploading an example "unracking msem" vid, using "unracking pin minus 1".. hit 475 off pin minus 2 in second session, was amazed.. pin minus 3 is starting to get close to my half squat depth, i'd imagine pin - 6 or so would be my half squat depth.. crazy if i can keep working my way down hitting 475.. would be epic
04/21/2011
bw = 153 soreness = calves alot aches/injuries = none, AFTER FIRST SESSION OF LTMP SINGLES: low left back very slightly - erector bugging, felt better after second session hehe diet = protein/water-drink + coconut-water, popcorn chicken + half bag chips + coconut water drink, LTMP-SINGLES{jump rope supersetted with unracking=4x200,3x100, unracking=pin-minus-1=475x7MSEM}, big chicken tenders + 2 coconut water + half bag chips, big dog walk, LTMP-SINGLES{jump rope supersetted with unracking=7x100, unracking pin MINUS 2=worked up to 475x1}, coconut water + 2*protein/water-drink, 2*huge-gatorade-drink + 3 eggs + TONS of egg whites fatigue = high
felt so strong on unracking..
calves so damn sore heh..
moving the unracking pin down another notch tomorrow, so i'll be using unracking-pin-minus-2. ^^^ SCRATCH THAT, did it in session too, still hit 475, wtf.. moving it down to unracking-pin-minus-3... that is getting close to my pin 6 half squat depth daaaaayum.
last meal was pretty big.. hydrating bigtime for tomorrow, i'd like to dunk pretty hard, dno how my legs will feell.. if they feel like they did today, should be flying.. only problem with today was my calves.. so really no calve work tonight to try and get my calves to stop aching.. i might be 153-154 tomorrow but all of the stim from those 475's should have me going apeshit.. if not friday, definitely saturday.. so we'll see tomorrow, probably going indoor
peace!
edit: wanted to get in some hardcore stretching after my final meal but didnt, sucks..
congrats on your new purchase man! cant wait to see how you utilize it
thanks man, ya i plan to really get my reps in.. glutes/hams/erectors going to get so strong.. that's the #1 thing i feel is missing from my routine, the 45 deg hypers.. i loved doingthem at 24 hour fitness, but now since i'm mostly working out at home, i miss doing that exercise so much.. can't wait til i get the machine, i'm drooling over it.. :F hypers while live-chatting/internetting/watching tv.. :F
lmao thanks, ya im becoming an artist with that lob haha..
once i get my hops to where i want them, going to be sick with what i can do with my lobs, plan to do lots of other weird stuff.
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and really great still shots man! they are insane pics! and vid too! head is almost on that back board... really close...
thanks alot man.. ya, it's basically right there on a few.. those were some good jumps that day, was loving it.. love that court, and loved that day, was so nice out.. i like uploading footage like that even to just watch it again on a shitty day, makes me feel like im there again.. sun shine, barely any wind, felt great :F
BW = 169.9 SORENESS = none ACHES/INJURIES = big toes FATIGUE = moderate DIET = good
RVJ session
-warm up
-jump x a bunch x 20-25 minutes i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.
Had a bream the other night I was at the court, went up for a dunk attempt no expecting to even get close to a dunk, but went up to dunk and dunked it, but my legs felt heavy, and the goal I dunked on was at the bottom of a hill, so I didn't know if it was shorter then the other goals or if it looked lower because of the hill. Moral of the story is my dunking ability is an illusion.
lol i used to have dreams about dunking and i'd never be able to dunk.. this is everything predating age 28.. haha
now i have dreams and im head over rim throwing it down, pretty cool.. had one 2 nights ago, was awesome :F
had a travel dream should have logged it.. travel dreams are my fav dreams.. i was in some 'hidden oasis mega rich community', just walking around checking it out.. was really cool..
some nice stuff in here, happy about it: <-- some of the dunks/runups look sped up it's odd, aint sped up though, just was moving really fast i guess.. cool
bw = 151.x soreness = none aches/injuries = low back a little "tired" diet = protein/water-drink + coconut water, dunking + gatorade/protein-drink, 2*coconut water + 3 eggs + tons of egg whites + 1 cheese, 1 hour running with dog (bunch of max sprints mixed in), protein/water-drink, turkey & cheese sandwich + almonds, LTMP-SINGLES+VOLUME{jump rope superset with unrackin pin-1, 5 x 200, worked up to 475 x 1 on unrackin-pin-minus-1, pin-6-squat=135x5,225x1,275x1,295x1,315x5}, long dog walk, LTMP-VOLUME{ng-pullups=17, calve-raises=225x20, plate-swings=45lb@2x5-stiff}, 2 jalepeno sausages on wheat bread + half bag chips + coconut water + 2 gatorade fatigue = moderate
sleep = 10 hours
really happy about that 475 x 1 off unracking-pin-minus-1.. good stuff, felt real strong could have done even more.. 315 x 5 was ok, had more in me but left adductor orig in "stretched" again, not as bad as last time.. anyway it was very controlled so only a very slight clank off pins, so that's kind of PR status for how i lifted it.
dunks were pretty hard today, started off bad on warmup too prior to dunking.. right hand layups could barely get 10' rim during the layup.. took a while to warmup.. once some basketball kids showed up i put a little more effort into the dunks haha.
And it'd be cool to see you try and hit your head on backboard again, time it right and you should be banging the top of your head on it lol. Anyways good stuff
ya that's metal though, would rather hit it on a backboard pad hehe!!!
I know this may not be a lot to you guys but, I'm proud of myself. I got 2 on bench press:
80lbs 4x 95lbs 1x
Last time I benches I couldn't get 80lbs 1x
congrats, you got some long arms so, 135 x 1 will be really impressive when you get it.. when i worked at MSC and some other gyms, most women struggle with just the 45 lb bar no joke lmao.
tooooooooooons of stretching, hamstrings/quads were soooooo loose after the stretching all night.
We should have a thread on flexibility.
I have read studies which show lots of stretching reduces stiffness (both passive and active) detrimental to running, loss in power, loss in recoil, changes in neural thresholds of the muscle etc, reflected in slower speeds.
those losses are mostly following bouts of static stretching imo, like 15-120 minutes after performing the stretches.. after a good night's sleep it shouldn't effect you.. if all you do is stretch, then sure, you will lose stiffness, but if you stretch + lift, you will gain slightly better resting length of muscles while maintaining stiffness = more power.
pC
one of my best stills ever, i actually made this dunk, im not pulling myself up either.. shit looks insane!@$!@%!
i like the idea of moving the unracking pins down gradually over time.. not crazy low but enough to get some extra work in at slightly deeper rom.. did that tonight, was good.
wish i would have landed that crap at 2:00, the lob that hit under the backboard and i still went for it.. i should try and get good at that, would be sick to do dunks like that.
04/19/2011
bw = 152 (maybe 151.x, took more shits after drinking protein+coconut water) soreness = calves STILL WTF aches/injuries = sacral spine issue very slightly, AFTER UNRACKING SESSION: left achilles areas weird diet = protein/water-drink + coconut water, dunking + gatorade/protein-drink, 4 eggs + tons of egg whites + 2 cheese + coconut water, 1 hour running with dog, coconut water + almonds + protein/water-drink, long dog walk, LTMP-SINGLES{unracking-1-pin-lower=...425x1}, 2 sausages wrapped in wheat bread + jalapeno chips + 2 coconut waters + p rotein/water-drink + almonds, fatigue = low
sleep = 10 hours
tooooooooooons of stretching, hamstrings/quads were soooooo loose after the stretching all night.
Nice to hv a garden where u can just chuck equipment... Are u gonna place it inside this time? I mean, exposing ur rack to the elements made it rusty and all haha.. I'd be sad if my new hyper machine rusts within the month.
ya i might actually keep it inside.. but not koz of rust.. because i'd love to do thousands of hypers haha.. id like to do hypers all throughout the day eventually, they feel great, i love em` ;d
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U lookin crazily lean. Skinny too, but really really lean. Getting up crazy too! Nice stuff!
thnx, gotta get to 145 then re-eval.. 145 ill be flying ridiculous.
JUST ORDERED A 45 DEGREE HYPER@!$!@!@%!@ my hamstring/glute training is about to improve 100x.. since im not going to 24hour fitness as much, i really need that machine.. really gets my glutes/hams bigtime.. ill be able to relax and rep out tons of sets too.. happy
Performing back extensions would be pretty similar to straight-legged deadlifts?.
ya a proper 45deghyper is similar to stiff leg dl.. i didnt watch that vid but from the preview the pad looks too high.. ill show yall how i do them once i get the machine, it will look different than 99% of the hyper vids out there.. really use my glutes to extend.
nice, very simple but very effective.. i actually prefer double & single leg bounds (& MR pogo/MR half tuck) over dj's now (for the last year or a little less).. really great exercises.. mastering single leg bounds will result in some seriously strong legs.. i like the single leg bounds for max speed also, great way to learn to bound, alot easier to perform. feels real good to cycle that same leg over real quick.
JUST ORDERED A 45 DEGREE HYPER@!$!@!@%!@ my hamstring/glute training is about to improve 100x.. since im not going to 24hour fitness as much, i really need that machine.. really gets my glutes/hams bigtime.. ill be able to relax and rep out tons of sets too.. happy
wanted to update apt tonight but, too much stretching/getting dog tired.
once i update it, im going to update it in real time all day, instead of updating it at the end of the night.. will make things much easier.
some of the lifting from today, it's funny my dog barks somewherein there, he rarely barks, and when i play the vid full sound, he gets so confused hearing himself on my laptop.. he watches the video "thinking" you can see it, it's funny.. hhaha
bw = 153 soreness = calves aches/injuries = sacral spine issue slightly, fatigue = moderate diet = protein/water-drink + coconut water, running with dog, LTMP-SINGLES+LTMP-VOLUME{unracks=425x5,445x1, calve-raises=225x5,245x5,265x8 ng-pullups=16, plate-swings=45lbx5-nolegdrive}, tons of "popcorn pork" + salt/pepper chips + 2 coconut waters, chocolate bar + tons of water, LTMP-VOLUME+SINGLES{jump rope supersetted with squat singles, 10 x 200 jump rope, pin-6-squat-VERYCONTROLLED=135x5,225x1,275x1,295x1,315x1,315x1,315x1,315x1,315x1,315x1, plate-swing=45lb@2x5}, coconut water + 2 sausages on wheat bread + 2*protein/water-drink
hamstring (left) actually tight tonight after squatting (the 315 superset with jump rope).. weak, hopefully tomorrow it's 100%, TONS of static stretching tonight followin g squatting (for groin/hamstrings) to try and loosen it up.
sleep = 10 hours
peace
edit: actually, just realized my ham tweaked from how i picked up my grandpa later in the night.. had to lift him diff, had my legs alot straighter holding him up, just did it again, definitely felt it exactly in the hamstring, i've done that before.. bleh hope it's fine by tomorrow
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on bench press:
