2821
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 23, 2013, 08:19:13 am »
So his running vertical jump is around 55 inches i think don't know his reach but approximated around 90 inch.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
2822
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 22, 2013, 09:28:27 am »
Squats 60kg x 3 x 4 
Someone told me a way how i can keep my torso leaning forward when going up is to roll the bar back wrist extension and that should help, as my hips on the way up they go back and up leaving my torso and legs to do the lifting.
Hit a milestone, next mile stone is 90kg
Someone told me a way how i can keep my torso leaning forward when going up is to roll the bar back wrist extension and that should help, as my hips on the way up they go back and up leaving my torso and legs to do the lifting.
Hit a milestone, next mile stone is 90kg
2823
Injury, Prehab, & Rehab talk for the brittlebros / Re: shin splint + groin problem
« on: February 22, 2013, 09:24:59 am »
I only have ice and ice it when it is sore.
thanks for the adivce
thanks for the adivce
2824
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: February 20, 2013, 03:50:54 pm »
lmao, the spider was satan.
But then he died so he couldn't have been satan.
But then he died so he couldn't have been satan.
2825
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 17, 2013, 01:12:46 pm »
Date: 17/02/13
BW: 63.9kg
CNS 4/10 (very drained)
Warm up:
Mobility and walk to gym
Workout
Squat empty x 8, 30kg x 6, 55kg x 4 x 4
Squat 2 x 50kg x 8
Calf Raises x 70kg x 10
RDL 1 x 6 (back was sore didn't want to risk it)
Pull ups x 11
Dips x 18
Cool Down:
overall stretch and walk back
Comment:
First of all i want to say.....
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
Now to my commenting, i got a squat rack, which i couldn't measure my depth so did the lowest depth possible without doing atg and my form was ok as i was making sure to try keep my chest up. when i went to 50kg 8 reps long and hard and my form started to break but kept it in place hopefully. fire alarm goes, we had to leave, then come back got to another rack, which i could measure myself. I made a mark and squatted second set and it was utterly dissapointing, my form was completely shit.
it was something like this when going down
- /
| \ # /
| \ #' /
| ) /.----___ ' --'''''''''''''|
| / '''> /
| / _-- ---' /
|__ /__ |___ /__
on my way up
____''''''''''
_--''''
;' _-----''''' <- my back
'--------______ -''''''''
) \
_----''' '\
_ ---' )
<___ /
Just in case if you can't see that when i go down i can go down with my chest up, but when going up, complete suck, that as i try go up my back becomes more parallel to the ground at 10-20 degrees above paralell, because it's hard to get up with the weight, that for some reason my legs try get up first then my back comes straight. I tried hard to not let my hips rise before my body, but my back gets to the lean before i follow the cue for some reason.
my lower back is a little sore, but nothing that will stop from me from squatting or anything.
so therefore in conclusion my squat sucks.
i hope that this will not be a problem next week when i squat 5kg more, as i think maybe because of the fatigue and legs weak. I don't know.
do you think if i use a box just to touch my butt on to help keep my chest up will still be good enough or would that change it to a box squat. i don't box squat will help with this as i tried it with the previous problem and still same problem, front squat maybe i don't know.
hopefully i can perform well next week.
thanks
BW: 63.9kg
CNS 4/10 (very drained)
Warm up:
Mobility and walk to gym
Workout
Squat empty x 8, 30kg x 6, 55kg x 4 x 4
Squat 2 x 50kg x 8
Calf Raises x 70kg x 10
RDL 1 x 6 (back was sore didn't want to risk it)
Pull ups x 11
Dips x 18
Cool Down:
overall stretch and walk back
Comment:
First of all i want to say.....
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
Now to my commenting, i got a squat rack, which i couldn't measure my depth so did the lowest depth possible without doing atg and my form was ok as i was making sure to try keep my chest up. when i went to 50kg 8 reps long and hard and my form started to break but kept it in place hopefully. fire alarm goes, we had to leave, then come back got to another rack, which i could measure myself. I made a mark and squatted second set and it was utterly dissapointing, my form was completely shit.
it was something like this when going down
- /
| \ # /
| \ #' /
| ) /.----___ ' --'''''''''''''|
| / '''> /
| / _-- ---' /
|__ /__ |___ /__
on my way up
____''''''''''
_--''''
;' _-----''''' <- my back
'--------______ -''''''''
) \
_----''' '\
_ ---' )
<___ /
Just in case if you can't see that when i go down i can go down with my chest up, but when going up, complete suck, that as i try go up my back becomes more parallel to the ground at 10-20 degrees above paralell, because it's hard to get up with the weight, that for some reason my legs try get up first then my back comes straight. I tried hard to not let my hips rise before my body, but my back gets to the lean before i follow the cue for some reason.
my lower back is a little sore, but nothing that will stop from me from squatting or anything.
so therefore in conclusion my squat sucks
.i hope that this will not be a problem next week when i squat 5kg more, as i think maybe because of the fatigue and legs weak. I don't know.
do you think if i use a box just to touch my butt on to help keep my chest up will still be good enough or would that change it to a box squat. i don't box squat will help with this as i tried it with the previous problem and still same problem, front squat maybe i don't know.
hopefully i can perform well next week.
thanks
2826
Strength, Power, Reactivity, & Speed Discussion / Re: Need your help clever people
« on: February 16, 2013, 06:42:51 am »
When i go to gym and see its full i start doing some random extra exercises, which you could do any where i guess.
box jumps - jump on to the box 1 leg and 2 leg, stacking crates or boxes on top of each other or use a table anything you can stand on that won't break.
grab any thing heavy (when i was at home i had these large tomato ketchup bottles about 5kg each) pistol squats.
rim jumps - try and jump high as you can to reach a certain point standing as well as running and maybe running one jump as well.
hurdle jumps - a good one i remember was told to me (get hurdles, or any obstacle you can jump over) and jump over it with one leg as well as 2 leg.
depth jumps as you said.
squats holding something heavy, heavy backpack, or a huge rock hold in front hugging it.
anything like this should be good i guess there's a whole list of it, from squat variations, etc.
hope this of some use.
box jumps - jump on to the box 1 leg and 2 leg, stacking crates or boxes on top of each other or use a table anything you can stand on that won't break.
grab any thing heavy (when i was at home i had these large tomato ketchup bottles about 5kg each) pistol squats.
rim jumps - try and jump high as you can to reach a certain point standing as well as running and maybe running one jump as well.
hurdle jumps - a good one i remember was told to me (get hurdles, or any obstacle you can jump over) and jump over it with one leg as well as 2 leg.
depth jumps as you said.
squats holding something heavy, heavy backpack, or a huge rock hold in front hugging it.
anything like this should be good i guess there's a whole list of it, from squat variations, etc.
hope this of some use.
2827
Injury, Prehab, & Rehab talk for the brittlebros / shin splint + groin problem
« on: February 15, 2013, 03:41:04 pm »
Hi
When i was at the track, after the workout my shin was really sore lower part front and side and also the groin area muscle i don't what it is called its the muscle which connects from the side of the thigh to the groin area either the gracilis or adductor, i think it might be the adductor muscle.
i did do heel walks but it would come back i am starting to ice the shin.
any suggestions?
When i was at the track, after the workout my shin was really sore lower part front and side and also the groin area muscle i don't what it is called its the muscle which connects from the side of the thigh to the groin area either the gracilis or adductor, i think it might be the adductor muscle.
i did do heel walks but it would come back i am starting to ice the shin.
any suggestions?
2828
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 15, 2013, 11:22:59 am »
Wednesday 13/2/2013
jog 400m
dynamic warm ups
high knee
paw backs scraping shoes on ground and pushing behind
60m flys x 4
80m flys x 1
120m sprint x 1
condition: snowing fast.
pain: shins, hips
Thursday - Track training session
jog 800m
dynamic warm up a skip, squats, ...
2 x 3 x 400m
circuit workout (6 exercise 25 reps, squats, dips, burpees, squat thrusts, pushups, situps)
800m cool down jog
soreness: headache as i had to come quickly straight after class which finished at 6pm, shin was very sore front and side, hips.
very sore, the muscle, when you put your feet together with the sole touching while sitting and you spread your legs with your elbows there is this muscle from the mid side of the thigh all the way to the groin, i strained that muscle and it is still quite sore.
i don't know if it is the gricilis or the aductor muscle but it is quite sore.
Friday:
bw:64.8kg
warm up:
regular
workout
4 x 55kg x 4 reps squats
squats 2 x 10,8 x 50kg
calf raises 2 x 70kg x 10 reps
RDL 2 x 60kg x 6
pull ups x 8
dips x 10
cable hip flex x 10
cool down stretch
overall and walk back
comment: since it is hard to grip the barbell when doing RDLs, so since i was wearing a long shirt, which is tshirt material and can stretch, i stretch over my hands and use the sleeve as gloves to grab the barbell much better no discomfort what so over, so was good.
squat is starting to tire me out and getting difficult, had to 8 too tired to do 10.
rating: good.
jog 400m
dynamic warm ups
high knee
paw backs scraping shoes on ground and pushing behind
60m flys x 4
80m flys x 1
120m sprint x 1
condition: snowing fast.
pain: shins, hips
Thursday - Track training session
jog 800m
dynamic warm up a skip, squats, ...
2 x 3 x 400m
circuit workout (6 exercise 25 reps, squats, dips, burpees, squat thrusts, pushups, situps)
800m cool down jog
soreness: headache as i had to come quickly straight after class which finished at 6pm, shin was very sore front and side, hips.
very sore, the muscle, when you put your feet together with the sole touching while sitting and you spread your legs with your elbows there is this muscle from the mid side of the thigh all the way to the groin, i strained that muscle and it is still quite sore.
i don't know if it is the gricilis or the aductor muscle but it is quite sore.
Friday:
bw:64.8kg
warm up:
regular
workout
4 x 55kg x 4 reps squats
squats 2 x 10,8 x 50kg
calf raises 2 x 70kg x 10 reps
RDL 2 x 60kg x 6
pull ups x 8
dips x 10
cable hip flex x 10
cool down stretch
overall and walk back
comment: since it is hard to grip the barbell when doing RDLs, so since i was wearing a long shirt, which is tshirt material and can stretch, i stretch over my hands and use the sleeve as gloves to grab the barbell much better no discomfort what so over, so was good.
squat is starting to tire me out and getting difficult, had to 8 too tired to do 10.
rating: good.
2829
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: February 14, 2013, 10:51:27 am »2830
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 12, 2013, 01:53:05 pm »
Hi
I was not able to attend my track training session today.
I have lectures from 11am to 6pm, divided into lectures and labs
especially the last section 4pm is a lab, which i require at least 2 hours to do.
i have not eaten since breakfast so should i risk not eating and attend the training session or should i make lunch and miss out training
which i assume is to make lunch as it will effect my progress.
I was not able to attend my track training session today.
I have lectures from 11am to 6pm, divided into lectures and labs
especially the last section 4pm is a lab, which i require at least 2 hours to do.
i have not eaten since breakfast so should i risk not eating and attend the training session or should i make lunch and miss out training
which i assume is to make lunch as it will effect my progress.
2831
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 10, 2013, 03:03:33 pm »
Date: 9/2/2013
BW: 64.4kg
CNS: 8/10
Warm Up:
Mobility Stretch
TKE machine x 5
30min walk to gym
Workout:
Box Jumps w/ DB 27" box 2 x 10
Single Leg box jumps 27" box x 10
GHR w/ DB 14kg x 10
Reverse Hyperextension w/ DB between legs 14kg x 10
Squat 0kg x 8, 30kg x 8, 4 x 4-5 x 50kg
Squat 2 x 10 x 45kg
RDL 65kg x 6, 1 (losing grip fast on second set)
Calf Raises 65kg x 2 x 10
Under stair hand climb x 2 x 4 steps
Stretch:
Overall Body Stretch
Cool Down:
walk home
Comment:
Now its Sunday that the gym is crowded and i have to wait for a power rack to be free so i did other exercise box jumps, single leg box jumps, GHR was hard as the machine was hard to adjust as the roller in the middle would be pressing against my quads and that would be sore, Reverse hypers was ok. Then finally got on to squat, i try hard to keep my chest up but sometimes it goes low on my way up especially. RDL was getting hard 6 reps and 1 rep on last set because after 1 rep my grip was losing quick so quickly dumped the weight on the rack. Calf Raises felt good but balance is hard. As i didn't get to do any upper body work i decided to use the stairs at home which is like a ladder at an angle where i can grab a step from underneath, i start from sitting grab the step and lift my self keeping my leg in front bent and climb up 4 steps as that is near the top and then back down without falling, on second set i went up i went one step down did 5 pull ups with leg kept up in front and then went back down that is a very good upper body workout. The stair has 10 flights of stairs i don't start from the bottom i'm too big so start on the 4 up to 8 then back down.
Rating: Good workout
BW: 64.4kg
CNS: 8/10
Warm Up:
Mobility Stretch
TKE machine x 5
30min walk to gym
Workout:
Box Jumps w/ DB 27" box 2 x 10
Single Leg box jumps 27" box x 10
GHR w/ DB 14kg x 10
Reverse Hyperextension w/ DB between legs 14kg x 10
Squat 0kg x 8, 30kg x 8, 4 x 4-5 x 50kg
Squat 2 x 10 x 45kg
RDL 65kg x 6, 1 (losing grip fast on second set)
Calf Raises 65kg x 2 x 10
Under stair hand climb x 2 x 4 steps
Stretch:
Overall Body Stretch
Cool Down:
walk home
Comment:
Now its Sunday that the gym is crowded and i have to wait for a power rack to be free so i did other exercise box jumps, single leg box jumps, GHR was hard as the machine was hard to adjust as the roller in the middle would be pressing against my quads and that would be sore, Reverse hypers was ok. Then finally got on to squat, i try hard to keep my chest up but sometimes it goes low on my way up especially. RDL was getting hard 6 reps and 1 rep on last set because after 1 rep my grip was losing quick so quickly dumped the weight on the rack. Calf Raises felt good but balance is hard. As i didn't get to do any upper body work i decided to use the stairs at home which is like a ladder at an angle where i can grab a step from underneath, i start from sitting grab the step and lift my self keeping my leg in front bent and climb up 4 steps as that is near the top and then back down without falling, on second set i went up i went one step down did 5 pull ups with leg kept up in front and then went back down that is a very good upper body workout. The stair has 10 flights of stairs i don't start from the bottom i'm too big so start on the 4 up to 8 then back down.
Rating: Good workout
2832
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 10, 2013, 02:56:54 pm »
Date: 7/2/2013
BW: 63.7kg
CNS: 8/10
Warm Up:
Mobility Stretch
TKE machine x 5
30min walk to gym
Workout:
Squat 4 x 4-5 x 50kg
Squat 2 x 10 x 45kg
RDL 2 x 65kg x 4-6
Calf Raises 65kg x 2 x 10
Pull ups 2 x 10, 5
Dips 2 x 15, 5
Walking Lunges approx 30 steps w/ 20kg db each hand
Stretch:
Overall Body Stretch
Cool Down:
walk home
Comment:
Good workout, i was able to make it to the workout by leaving at 10:20am and getting back just 12:45, aim get back before 1pm so i got back in time. RDL is hard as the grip is weak so on the verge of dropping it. Squats was good, it was not tiring and at a comfortable rep of 4. Pull ups was very painful after at 10 and my little finger lost grip and had to pull the last rep. Dips was nice, do up to 5, then start again 1 to 5 which i go 3 times.
Rating: Good workout
BW: 63.7kg
CNS: 8/10
Warm Up:
Mobility Stretch
TKE machine x 5
30min walk to gym
Workout:
Squat 4 x 4-5 x 50kg
Squat 2 x 10 x 45kg
RDL 2 x 65kg x 4-6
Calf Raises 65kg x 2 x 10
Pull ups 2 x 10, 5
Dips 2 x 15, 5
Walking Lunges approx 30 steps w/ 20kg db each hand
Stretch:
Overall Body Stretch
Cool Down:
walk home
Comment:
Good workout, i was able to make it to the workout by leaving at 10:20am and getting back just 12:45, aim get back before 1pm so i got back in time. RDL is hard as the grip is weak so on the verge of dropping it. Squats was good, it was not tiring and at a comfortable rep of 4. Pull ups was very painful after at 10 and my little finger lost grip and had to pull the last rep. Dips was nice, do up to 5, then start again 1 to 5 which i go 3 times.
Rating: Good workout
2833
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 08, 2013, 01:56:01 pm »
I think you probably misunderstood, it's not a competition this thursday i was talking about the track training session on thursday.
I don't have tights
Its interesting you bring this up, because there is a competition around march and one in may the BUCS (you can google it, its a big event). you are right i am terrified of competition people shouting and jumping in their blocks and you have to pay for yourself for the one in march, i hope it's not on the easter holiday march i will be at home, which is in a different town.
400m, i don't think i am that healthy, but i guess i will see, if i get chance i will try.
Thanks for the words of confidence
I don't have tights
Quote
and get in at least the 100m and 200m and possibly the 400m if your fit enough to do it before the 1
Its interesting you bring this up, because there is a competition around march and one in may the BUCS (you can google it, its a big event). you are right i am terrified of competition people shouting and jumping in their blocks and you have to pay for yourself for the one in march, i hope it's not on the easter holiday march i will be at home, which is in a different town.
400m, i don't think i am that healthy, but i guess i will see, if i get chance i will try.
Thanks for the words of confidence
2834
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 08, 2013, 11:36:58 am »
Semester 2 is here and i have to change my plans big time.
3 days i start at 9 am, i think they must have figured out i was going to gym before class on fridays so they reduced my time
but i have a class 9 till 10 so after i head to the gym and i have to be back by 1pm.
Just made it today. might make it permanent
Thursday is also track meets, which i can't go because the lecture has just been placed from 5-6pm and track starts around that time 6:30 and its about 30mins away. I can't go straight away as after class i have to get changed all the stuff, to get mind of uni so i decided to do my own speed program which i told toddayy or acole don't remember about short endurance and long endurance and there is all this nice 7 floors of stairs which i can run up non stop till the top and i am dead after so i might add that as a finisher.
my main concern is thursday as i have to plan it between uni i have a class at 9am till 1pm and after i am free till 5pm which i have a lot of stuff to do then and fit my workout in there as well.
hopefully it will go well
3 days i start at 9 am, i think they must have figured out i was going to gym before class on fridays so they reduced my time
but i have a class 9 till 10 so after i head to the gym and i have to be back by 1pm.
Just made it today. might make it permanent
Thursday is also track meets, which i can't go because the lecture has just been placed from 5-6pm and track starts around that time 6:30 and its about 30mins away. I can't go straight away as after class i have to get changed all the stuff, to get mind of uni so i decided to do my own speed program which i told toddayy or acole don't remember about short endurance and long endurance and there is all this nice 7 floors of stairs which i can run up non stop till the top and i am dead after so i might add that as a finisher.
my main concern is thursday as i have to plan it between uni i have a class at 9am till 1pm and after i am free till 5pm which i have a lot of stuff to do then and fit my workout in there as well.
hopefully it will go well
2835
Crazy Weird Analysis & Stuff :) / Re: groundhog day
« on: February 08, 2013, 10:06:33 am »
what is up with the people wearing the tuxedo's, called the inner circle. 