19516
Basketball / Re: The "Regular people dunking thread"
« on: September 02, 2010, 06:45:22 pm »
this.... kid... has.... skills
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19517
MUSiC anD SHeeT! / Re: South Africa Represent
« on: September 02, 2010, 06:39:16 pm »<a href="http://www.youtube.com/watch?v=wc3f4xU_FfQ" target="_blank">http://www.youtube.com/watch?v=wc3f4xU_FfQ</a>
man that video is FUCKED up.. they got that scary little midget guy in it ffs.
dno what to think of it really.. don't like the hook it sounds really odd.. his rapping isnt too bad, but this vid is mega twisted, girl looks like a tranny too.
19518
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 02, 2010, 02:19:55 pm »
u got rabb'd brah! crossfit ftw!
btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.
??
pc
LOL, at least it was just nausea and I didn't feel like I was going to shit my intestines out.
lol, ya man i don't squat when i feel like i have to shit.. i've seen that vid.
Quote
I'm trying to figure out what to do about sprints and jumps. One possible solution would be to get a bike, thus cutting down on the time it takes to get from a field/track to basketball courts to the gym. Another would be to split sprints/jumps and weights into morning and evening workouts. Would require a major schedule shift, though. A third possibility would be to try to find a really flat section of road near the gym and sprint there. My gym's neighborhood is mostly residential -- lots of embassies and the like -- so not much traffic. But running on concrete/asphalt is, um, not optimal.
bike solution sounds best.. dno, morning/evening and asphalt don't sound too good.. i mean, if you are used to doing stuff on asphalt/hard surfaces then i'd say go for it but i doubt you are.. i grew up playing on hard street courts every day for hours and hours so i really have no problem doing plyos/sprints/whatever on pavement etc.. heh
bike sounds like best option, and it'll be a nice warmup.
morning/evening is cool but it's too much of a PITA (pain in the ass) and a drastic shift in schedule.
Quote
Speaking of my gym's neighborhood, I was watching Top Chef DC last night and realized that the house the contestants lived in during shooting is half a block from the gym. Saw them shooting once or twice but didn't think much of it. Funny.
hah nice.. shoulda went over and asked for a sampler.
19519
Injury, Prehab, & Rehab talk for the brittlebros / Re: Shin Splint Rehab Protocol- What do you guys think?
« on: September 02, 2010, 05:05:20 am »Here's the Shin Splint Rehab Protocol from DieselCrew: http://www.youtube.com/watch?v=QdTmh5yKdR8
What do you guys think about the appropriateness of its use as a preventative measure for someone who doesn't have shin splints, but who's getting back into higher impact training? When/how frequent would you do it?
that's pretty over the top.. i mean, some of the general stretching exercises in there would be fine for most people, for some it could actually aggravate and cause splints (such as with myself).. alot of the resisted dorsiflexion/eversion exercises are not even needed.
if you don't have shin splints, the #1 thing is progressing slowly into training.. that is absolutely #1.. if the arch is collapsing during impact, repetitively, it's going to cause major stress on the fascia between the tibia/fibula.. so really, progressive overload, avoiding going gung ho, is #1.. progressively overloading would come in the form of:
- how many times per week, start off slow and build up over the course of at least 3-4 weeks
- how much impact work you are actually doing per session, again start off easy and build up
just progress slow, if you feel any weirdness at your current volume/workload, you just back off slightly and include another rest day etc.. then you feel better that next session, bam, progress again..
i would simply stretch the calfs/ankles and do some dorsiflexion (toes up) walks after the workouts if you want to be proactive about not getting splints.
i've had some pretty bad shin splints, it's always come from becoming 'unfit' (relying too much on heavy lifting, becoming too heavy, bulking).. i would become less fit and eventually get pissed and jump into things too quick (too much sprinting, jogging, or jumping), then i'd get nasty splints.. the only thing that helped with splints for me, was backing off and icing my entire anterior/lateral/posterior leg using nice big ice packs.. i'd ace bandage around, very tight, for like 10 minutes.. worked very good.. no exercises/stretches ever helped.
peace man
19520
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 02, 2010, 04:31:25 am »My ankle/foot/leg is officially schizo. Everything felt great today from jump rope on through. I mean,but WTF.
warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility
ankle rehab circuit (standard)
work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15
cool down
stretch
lie on the floor trying not to puke
stretch
I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.
u got rabb'd brah! crossfit ftw!
btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.
??
pc
19521
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 02, 2010, 03:43:30 am »
9/1/2010
bw = 158
soreness = nothing
aches/injures = left heel, right big toe, except for just now grandpa's legs gave out so had to lift him up - back bugging a bit
workout:
- jumps, better than last few days
- ~5 mile run
- C1: squat singles: 225
- C1: jump rope: 100-200 turns
- C1-info: only 4 rotations
- neutral grip pullups: 10
- dips: 5
- chinups: 7
wanna do some dunks tomorrow early, shouldn't be too fatigued, not looking to peak or anything.
peace
bw = 158
soreness = nothing
aches/injures = left heel, right big toe, except for just now grandpa's legs gave out so had to lift him up - back bugging a bit
workout:
- jumps, better than last few days
- ~5 mile run
- C1: squat singles: 225
- C1: jump rope: 100-200 turns
- C1-info: only 4 rotations
- neutral grip pullups: 10
- dips: 5
- chinups: 7
wanna do some dunks tomorrow early, shouldn't be too fatigued, not looking to peak or anything.
peace
19522
Boxing / Re: Charlie Zelenoff GREATEST HITS
« on: September 01, 2010, 08:05:54 pm »19523
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 01, 2010, 05:21:48 pm »
possible theme for next dunk vid (using old footage for this, but next dunk vid would of course be recent footage):
i'm thinking, dunking in a post apocolyptic world, ie, "the road - dunking"
i'm thinking, dunking in a post apocolyptic world, ie, "the road - dunking"
19524
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 01, 2010, 04:29:35 pm »Quote from: Glenn PendlayBut, I think more important is the fact that you are going right up to failure every time you do this exercise, and are so emotionally hung up on your reps. Everyone has an exercise that they are prone to get too emotional about. One exercise that they base some of their "self image" on, or base an inapropriate amount of their feelings of going forward or backward in training on.
You have to fight that shit, and fight it hard. The more you can divorce emotion from the training process, the better. Training is a process of loading the body a certain amount that causes an adaptation to that load. It is not a process of coming to the gym and proving how strong you are or proving that you have not lost strength or muscle, etc.
I don't have a problem with this when I lift because for me lifting is just fun. But jumping is another story. I hate not being able to jump as well as I want and that's bad news. Need to remind myself of this quote when I start jumping again in earnest. I get so pissed at myself for jumping poorly and that is such a stupid cycle to be in. Training is about getting better a little bit at a time.
definitely.. when i get too into jumping i always get pissed at my performance, but the last few months whenever that happens, i just focus on distance running/sprints/something else to get that shit out of my mind.. it's annoying and stupid to get all bent out of shape over jumps or any exercise, because instead of helping it actually makes you perform worse.. but at the same time, there still needs to be some progress, but that can come from many factors, such as getting stronger in trap bar dl/squat etc.. if you're improving hollistically, then eventually you have more ability to improve your main goal, but you don't beat yourself into the ground as much, that's for sure.
if anyone gets depressed over 'jumping' or 'performance' it's me.. breaking out of that was hard, i'm a training addict.. that's why having tons of goals instead of just one, makes everything alot better for me. such as yesterday, i jumped shitty, then ran 7 miles, and felt great because of that distance work, feel even better today
peace man
19525
Basketball / Re: The "Regular people dunking thread"
« on: September 01, 2010, 02:38:01 pm »NFL superstar != "regular person"
Just saying.
on the basketball court he's regular, beyatch
19526
Basketball / Re: The "Regular people dunking thread"
« on: September 01, 2010, 05:03:38 am »
terrel owens dunking in VBL (venice beach league)
19527
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: September 01, 2010, 04:08:28 am »
mostly on the top part, nearest the quad..
might want to put a few more days of rest between the lower body sessions, also i'd ice it up a few times per day (10min at least).
19528
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 01, 2010, 03:10:48 am »
8/31/2010
bw = 160
soreness = calfs a little
aches/injuries = right knee a little
workout:
- jumps: about 30 minutes of DLRVJ (LR & RL) submax.. SVJ's too, but max effort.. svj's were surprisingly not bad.
- 7 mile run (slow pace, felt great)
- walk 2 miles <- i hit a major stoplight at 7miles with tons of traffic so after i slowed down i was just like F it.
weight before workout: 163
weight after workout: 154
haha.. lots of water loss..
rehydrated to 162 within an hour hehe!
peace
bw = 160
soreness = calfs a little
aches/injuries = right knee a little
workout:
- jumps: about 30 minutes of DLRVJ (LR & RL) submax.. SVJ's too, but max effort.. svj's were surprisingly not bad.
- 7 mile run (slow pace, felt great)
- walk 2 miles <- i hit a major stoplight at 7miles with tons of traffic so after i slowed down i was just like F it.
weight before workout: 163
weight after workout: 154
haha.. lots of water loss..
rehydrated to 162 within an hour hehe!
peace
19529
Basketball / Re: taylor allens prolific shooting
« on: September 01, 2010, 03:00:11 am »outta curiosity, anyone bite the bullet and buy this proclaimed great shooting manual?
i didn't.. i doubt it's bad or anything though, i mean taylor allen actually played competitive ball, for D2 or something? who knows how well put together it is, could be some really low budget crappy edited vid, dno.
19530
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 01, 2010, 01:35:54 am »8-31-10
Session 1
Dynamic warmup, sprint warmup
3 or 4 10 yard sprints, slower than usual, 1.65-1.75
SVJ's and drop steps, about 10 total - highest svj 28", highest drop step 30" - pr
squat warmup 135x5 185x2 225x1- felt light
squat - 270x2.5, hit the safety bar on third rep cuz I went a bit too deep, threw me off, also pissed me off. 275x5 275x6 - nice
lunge - 183x5e 193x5e 198x6e - pr on the lunges, those have definitely gotten better.
forgot to do 4x5 calf raises
core circuit x2
Really good workout
nice on the PR !! big svj pr soon
squat/lunge is ballin too.