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FOREVER BITCH STATUS

did my lower A today, minus the dips, cause there's a 3pt contest thingy for the rec league, and im taking part.
not gonna win it for sure, since i didnt train for it at all, but still... gonna have fun anyways.

hah nice! how did it go?

i'll only be able to do one upper body workout on thurs dude, then the Lower B on fri. so since i can only do 1 upper body wo this week, should i try to up the weights a little?

ya if you can then sure.. you could also throw in a few extra sets here and there too.

peace

Quote from: Zetz on August 10, 2010, 04:33:41 pm

Quote from: LBSS on August 10, 2010, 04:12:03 pm

What really happened was that he was trying to hit on this hot Latina in booty shorts and she stole his ball from him and pegged him in the nuts with it. He edited that video together to have a less embarrassing story to tell.

Win. But, why does it have to be a Latina?

Because he lives in southern Florida.

so many hot latinas down here it's ridiculous.

Quote from: LBSS on August 10, 2010, 04:10:18 pm

Quote from: BMully on August 10, 2010, 03:38:51 pm

dang...now tyson has best shot at getting the championship next year...hopefully tyson can remain uninjured and get the world record for U.S.

how did he get injured?

Nah I think Bolt will be back and 100% health for next year. He's been claiming that this would be an intentional down year, anyway. I don't believe that a healthy Bolt is touchable by anyone at this point, Gay included.

Yeah, no Gay is going to touch Bolt.

Wait, what?

lol

ya i hope it's nothing too, would be a real let down.. i hope tyson gay can hit some 9.6x's though and put some legit pressure on bolt, would be very fun to watch.

lmfao!!! that's hilarious man...you shoulda just laid there man, you got pinned on a dunk...don't get up

lol ya.. i got right back up and tried a dunk within 30 seconds.. loool

everyone was laughing, so was i.

;d

warm up
shoot hoops -- on fucking fire (for me), at least 80% going in from mid-range out to three point range
foam roll x40 mins (not a typo, this was intense)
mobility + jump rope

ankle rehab

work
trap bar DL 3x8x280 -- breezy (touch and go on second and third sets, but still)
BSS 5x120/ea, 2x5x100/ea (DBs)
Pallof press 3x10x70

cool down
stretch

Dicked around with the jump rope towards the end, felt great, no tweaking in the ankle and even got a good double-under roll going.

nice session man, what's up with that foam rolling ??? lol.. did you feel good after? that's a pretty ELITE warmup

nice about the ankle too mang

everyone said good things already, so ya i agree.. hip flexors are not that important in DLRVJ, get more important in SLRVJ, and become very important in sprinting.. another thing you could do is 4-way hip for the hip flexion, if you have one of those, that's what those WGF guys prescribe.. various types of resisted hip flexor training can have a positive impact on sprint speed.

kellyB actually posted some studies on db forum not too long ago regarding hip flexor training and sprint speed, there was a positive correlation from what i remember.

peace



edit: from kellyb in some thread:

"
Training the hip flexors can make you faster

Effects of Hip Flexor Training on Sprint, Shuttle Run, and Vertical Jump Performance
DEANE, RUSSELL S.; CHOW, JOHN W.; TILLMAN, MARK D.; FOURNIER, KIM A.

The Journal of Strength & Conditioning Research. 19(3):615-621, August 2005.


EFFECTS OF HIP FLEXOR TRAINING ON SPRINT, SHUTTLE RUN, AND VERTICAL JUMP PERFORMANCE. run tim...
:
Although hip flexion is integral in sports, hip flexion exercises are seldom emphasized in strength and conditioning for sports performance. This study aimed to determine whether a hip flexor resistance-training program could improve performance on a variety of tasks. Thirteen men and 11 women completed an 8-week hip flexion resistance-training program. Eleven men and 13 women served as controls. Isometric hip flexion strength, 40-yd dash time and the time for the first 10-yds, 4 x 5.8-m shuttle run time, and vertical jump height were evaluated at the beginning and end of the training and control period. Improvements were observed in the training group but not in the control group. Individuals in the training group improved hip flexion strength by 12.2% and decreased their 40-yd and shuttle run times by 3.8% and 9.0%, respectively. An increase in hip flexion strength can help to improve sprint and agility performance for physically active, untrained individuals."