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Hey guys I added an interview with Chris Korfist. In it we discuss a bit about foot function and some inno-sport stuff. Check it out at:
http://evolutionaryathletics.com
I turned my motherfucking ankle on the motherfucking pack ice. On the way to the gym. It's not that bad but enough that it tweaks when I walk and now I'm doing hot/cold and I got an ace bandage, too.
Workout today (such as it was):
foam roll legs (thoroughly)
spin on bike x10mins
stretch a bunch
Was too pissed to do core or anything.
Something I thought about right after the last DL workout: Rippetoe and Kilgore say that you shouldn't really do more than one heavy set of 5 DLs at a time to protect your lower back. My lower back is telling me that I should agree with that, plus it feels weird to only be squatting once a week and squatting seems more important, anyway. Add to that the fact that indoor ultimate is starting up on Thursday and will involve 1-2 hours of ultimate twice a week through mid-March, and I'm thinking about cutting DLs back a bit. Main lifts would still be on 5/3/1. Maybe something like this (unilateral lower leg would be SLRDLs, step-ups, or BSS):
workout A:
squat + assistance (weighted jumps before squats, upper body pull, unilateral lower leg)
workout B:
bench + depth jumps
workout C:
squat (trying to get more on final set than workout A) + assistance (weighted jumps before squats, heavy DL x1 set of 5, upper body pull)
workout D:
OHP + assistance (paused box jumps, reactive jumps [e.g. single-leg bounds], sprints once it starts getting nice)
seem workable? Also, for jump squats, which way is right? Slow eccentric and then explode up, or just jumps with a weight on your back (quick descent into quarter squat, explode up)?
yesterday evening
shot some hoops. hit alot of my threes, 3 in a row, 4 in a row...
just too bad that come gametime they dont go in as much.
tried a few jumps.
2 joints of fingers above mostly, for both 1 footed and 2 footed approaches.
previous highs of half palms above were at different rims, this is slightly higher.
should be regulation ht i suppose.
thing is... both felt sub-optimal... definitely didnt feel like my best... something's wrong somewhere haha.
mayb i should do like someone's sig,
jump to the rim lol.
I don't get the kneeling box jump. I thought the point was to go from knees to box... not knees>feet>box.
Yeah, looks stupid. You don't jump from your knees... unless you're a bitch. haha
15 February 2010
Vertical jump testing.
Weight at session : 190,5
Still too cold and windy so couldn't do rim jumps, in my house again
10' dynamic warmup
1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )
1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''
Flight-tastic!!!!
Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head!
http://www.youtube.com/watch?v=x6EQG8zpa-o
His softer side.....
big w/o tomorrow night hopefully.
GET THAT SHIIIT!!!!!!!!!!!!!!
only problem is my left arm is tight, brachioradialis, can't straighten it after w/o
http://www.triggerpointbook.com/
Workout last night:
Warm up
usual
RVJs x6 or 7, started kind of shitty but got up to ~32"! One full knuckle of my ring finger on the rim. Still pretty sad but I'm getting there. Gotta keep these up, they help (yes, yes, no shit, Sherlock). Did some later on after the main workout, but they weren't as good. Also, while I was shooting around a little kid (maybe 10 years old?) challenged me to one-on-one. I might be a poor basketball player, but I think I could have taken him, haha. Plus he wasn't all that great
Work
OHP 3x105, 3x110, 5x115
superset x3core circuit
- paused box jumps w/5# DB in each hand x5
- inverted rows x10
Cool down
stretch
shoot some hoops, started to get a groove, felt nice
