2 hours basketball dribbling/layups/jumpers: - court was wet so couldnt really cut hard or jump hard, so everything was pretty light - dribbled alot in a very deep position
chinups/pushups on handles: - 5 sets 8-10 on chinups, 15 on pushups - god feeling so weak haha
after workout I felt SOOOOOOOOO weak.. but my bananas are finally ripe, at 10 after
If this video gets around enough, you'll see a bunch of dumbasses clicking into the back of trucks, clicking out of pools. BJ Penn might put up a video of a .06, clicking into a pool thats in the back of a truck.
ya would be funny to see people uploading their SWDC's.. it's easy to cheat it with that stop watch though, instead of hitting the same button twice you hit one then the other sequentially, you can get ilke .01's and stuff hah.
i think i hit 0.07 about 3 times in my life.
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Great info btw
hope it could be of help.. alot cheaper than an omega-wave :F
Another short blog: yes, I'm getting better at it. I've been going on and on about "stopwatch double click" for about 2 years now, but that's because it is one of the most effective methods I have utilized at monitoring my CNS fatigue. So, it's time for an official post on this nice little method finally, instead of me just raving about it in my journal.
Why stopwatch double click (SWDC)?
This is a great way to monitor CNS recovery. For example, I use it nearly every morning to monitor my freshness (or staleness). For me, a stale day would consist of 0.13 SWDC's or higher, even reaching up to .18 etc. A good day however, would consist of me getting 0.07-0.12 SWDC's. Time and time again, my performance has basically been very much correlated to my SWDC numbers in the morning: good numbers = good performance, bad numbers = stale sluggish performance. I've definitely noticed that when I have had great numbers on SWDC (.10 or lower), that my performance is ALWAYS peak (even obtaining PR's).
What kind of stopwatch should I use?
I have used plenty of different stopwatches, just to see how they feel, but by far the best one I have come across is the ACCUSPLIT A601X PRO SURVIVOR:
I would definitely recommend that stopwatch as you get very consistent results with it. On many watches, the buttons don't respond well to very fast double clciking (they stick/etc).
How to use it?
In the morning
Obtain 10-20 results
Double click the same way every time, I recommend doubleclicking with the thumb, wrist supinated.
Possibly log them to your journal
Possibly modify workouts based on the numbers
If you obtain bad results out of your 10-20 clicks, the day's workout can be adjusted. For example, if you obtain really bad results today, and today's workout is very intense or one in which you are trying to PR, those results could be a sign that you need one more day of rest. This rest day could come in the form of active recovery, ie a light workout, light conditioning, light shoot around, submax jumps or sprints, etc. Basically, the idea would not be to seek max effort today, instead, recovering for tomorrow, in which performance should definitely improve.
Workouts that are most effected by SWDC would include those that are ballistic in nature:
Speed / sprinting workouts
Standing / running jumps
Throws, plyometrics, oly weightlifting, etc.
Other workouts, such as most general weightlifting, aren't usually as effected as much as high speed movements. You could still put off these workouts until the next day, but moderate to high volume lifting won't really be significantly effect, so it's safe to perform that 3-4x8-10 etc. The only drawback, is that the CNS will require even further recovery, but that is already to be expected during a session such as this.
A few things to note:
One of the biggest signs of CNS fatigue, when using SWDC, is the inability to relax during the double click. This is a huge sign that speed/power sessions will definitely be effected. Basically, when this is occurring, many of the double clicks will be very "tense or tight". The forearm will lock up (way too much tension), and 0.18+ etc will be the result. Every single time this has happened to me, my jumps have been horrible.
Sometimes it takes me 5 or so clicks to get an accurate double click. When trying to double click so fast, sometimes you "miss click" etc, this is fine.
Internet double-click tools are ok, but they do vary based on cpu utilization/memory utilization etc. Any lag on your system can have an effect on the numbers. I also prefer holding the stop watch, because of the ability to recognize that "tight forearm" symptom that occurs with considerable CNS fatigue, this can't be achieved with a mouse/laptop click button.
I prefer to use this method in the morning. Using this method while working out or after workouts causes too much variation. Most workouts of significant intensity will improve your ability to SWDC regardless of CNS fatigue. Core temperature is raised, lots of spurious nervous system activity, etc. I find that using it in the morning is by far the best way to utilize this method.
So there you have it, a quick & simple tool that provides tangible biofeedback about your body's neuro-musculo-physical state. What you do with that feedback is up to you.
Shit dude! Everytime I click on back up files, it opens and closes immediately, same for if I even click restore.. Dude fuckk!
damn you are fucked... try rebooting then trying to backup.. if you have important shit you need backed up, you'll need to bring it some place (computer place, a friends house) and have them swap in your hard drive as a 'slave drive', ie, a secondary drive.. then they'd be able to transfer all of your stuff off..
It says my isp is banned because of Trojans and proxys, I have a usb, 4gb, but I need more gigs?
well, you should be able to fit all of your IMPORTANT files on there.. like word documents, pictures, some videos, stuff like that.. that should definitely be enough gigs for a backup.. of course you won't be able to backup any software.
weird i just saw you in the channel then you got disconnected.. usually it won't let you connect if it senses trojans.
I'm fucking banned from IRC because of this virus, and how do I back the shit up?
do you have a cd burner on it or anything? or a usb key? i'd transfer important files to that.. what's the ban message say when you try to get on irc? maybe try a different server or something..
Darqman dunks again! I could see the immense satisfaction as you reacted to that dunk: that's what all athletes should train for. Andrew that's so motivational. I hope I'll join you above the rim soon man.
Untill then, throw down some nasty stuff of yours for me bro.
peace (cit.)
Thanks very much ESav! You will be back up there some day soon too, but no need to rush it.
I hope to get back way up and drop some crazy vids :F :F :F
stiff legged mini ankle hops (making do till i get myself a nice pink jump rope) 7 x 200
Prehab shoulders, cobra, glutes 2 x 10
REAs 3 x 40, 50, 60, 60, 60
MSEM squats supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...
also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2. 2 x 125, 130, 135
abit tired, so i did the upper body stuff first, before the lunges.
pullups 20, 10
dips 25, 20
DB walking lunges 3 x 25, 25, 25
core leg raises 2 x 15
ya man you did the right thing with the squats, always do progressive warmups.. going from 60kg on REA to 120kg on squat would be nuts.
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