3511
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2016, 11:19:55 pm »
thanks for the link. gotta start humble, per usual.
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3512
Basketball / Re: A Bunch of Ball Handling Videos
« on: October 31, 2016, 12:15:42 pm »
bow down
<a href="http://www.youtube.com/watch?v=i-a2wUmCT-w" target="_blank">http://www.youtube.com/watch?v=i-a2wUmCT-w</a>
3513
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2016, 11:54:47 am »
SORENESS: glutes a little, abs, traps
ACHES/INJURIES: right wrist during handstands, damn it
MENTAL STATE: good
- warm up
superset x 5 of jump rope 60s + joint circles
- handstand practice x a couple
my wrist is going to prevent me from really working on these. shit.
- jump rope 120/60 x 3
tough on grip, left hand was cramping on the last set. might make this the focus for a while: building up to 12 rounds of 180/60. should be easier once i get my own ropes, which are stuck with the rest of my stuff in lahore.
- stretch
ACHES/INJURIES: right wrist during handstands, damn it
MENTAL STATE: good
- warm up
superset x 5 of jump rope 60s + joint circles
- handstand practice x a couple
my wrist is going to prevent me from really working on these. shit.
- jump rope 120/60 x 3
tough on grip, left hand was cramping on the last set. might make this the focus for a while: building up to 12 rounds of 180/60. should be easier once i get my own ropes, which are stuck with the rest of my stuff in lahore.
- stretch
3514
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 30, 2016, 12:05:54 pm »
trophy is dope, congrats!
3515
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 30, 2016, 09:42:52 am »
+1 on taking a training break. seems like a wonderful idea if you can afford it. i'm not really thinking about what's after pakistan yet but one idea that's kicking around the back of my brain is just that: go chill in california for two months and do nothing but train and hang out. we'll see how much money i've got saved up by then. 
on your jumps, an observation: you accelerate into the SL plants off multiple steps. but on the DL plants each step is done at the same speed, you're not adding from one to the next. that's why you're not getting any higher off multiple than one. you could try a saying a cadence cue to yourself, like "slooooww-faast-fast." that's worked for me a bit on days when i was having trouble accelerating step to step.
on your jumps, an observation: you accelerate into the SL plants off multiple steps. but on the DL plants each step is done at the same speed, you're not adding from one to the next. that's why you're not getting any higher off multiple than one. you could try a saying a cadence cue to yourself, like "slooooww-faast-fast." that's worked for me a bit on days when i was having trouble accelerating step to step.
3516
800m+ Running and/or Conditioning / Re: I found the SquatDR of running :(
« on: October 30, 2016, 09:30:45 am »She was just very misleading.
As for the:
315 Bench
500 Squat
10.x 100m
<6 feet dunk
I think only 0.00001% of the population can do those things. But yeah on youtube everybody can...
fixed.
3517
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 30, 2016, 08:24:46 am »
was planning to play ultimate tonight at the british high commission but have some GI issues. decided the wiser course of action would be to stay close to a bathroom. so it goes, the pitch will be there and apparently there are multiple games per week.
if i feel better in a bit i may go up and do some light work, maybe rowing.
if i feel better in a bit i may go up and do some light work, maybe rowing.
3518
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 29, 2016, 08:44:58 am »
new notation a pain to write up, forget it. old notation is fine.
SORENESS: glutes and upper hams, a little
ACHES/INJURIES: right wrist during handstands
MENTAL STATE: good
- warm up
superset x 5 of jump rope 60s + joint circles
- SL pogo x 10,10,10/leg
- one-step RVJ x 4LR,4RL
- handstand practice x
did a few reps but right wrist was bugging. bummer.
- pull up x 10+3+3; chin up x 3+3
- DB OHP 16s x 10+3+3+3
- ab wheel roll out x 10,10,10
- lunge x 60,60
- stretch
SORENESS: glutes and upper hams, a little
ACHES/INJURIES: right wrist during handstands
MENTAL STATE: good
- warm up
superset x 5 of jump rope 60s + joint circles
- SL pogo x 10,10,10/leg
- one-step RVJ x 4LR,4RL
did a few reps but right wrist was bugging. bummer.
- pull up x 10+3+3; chin up x 3+3
- DB OHP 16s x 10+3+3+3
- ab wheel roll out x 10,10,10
- lunge x 60,60
- stretch
3519
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2016, 05:30:46 am »
not that i spotted. the only aussie beer i saw was hahn low-carb, i think. someone bought me one -- one benefit of being the new guy is everyone buys you drinks, i didn't pay for anything last night -- and it was gross, so i switched to asahi and moretti.
3520
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 28, 2016, 05:26:58 am »
what's your pre-run warm up?
3521
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 27, 2016, 03:01:23 pm »
islamabad social life began tonight with a party at the australian high commission. to the aussies on the board: cheers y'all. your countrypeople throw a solid party.
3522
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 26, 2016, 12:14:47 pm »
i just started growing my beard back in, too. gonna keep it trim this time around but i look so young cleanshaven, or at least young enough that all the ambassadors i met the other night looked surprised when my boss (who's the CEO and knows all the ambassadors and other senior muckety-mucks in this city pretty well) introduced me as a director. it was funny to watch their facial expressions go from blank being-introduced-to-nothing-person-who-i-won't-ever-have-to-remember to eyebrows-up-oh-i-see-okay-then-slight-head-tilt.
3523
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 26, 2016, 12:07:42 pm »I wanted to get a recording but the person who usually records them is busy and i think he probably is fed up of always recording as before he was able to record when he was busy but now he is busy to do it, or maybe im just over thinking it. But I have to get someone else to record it, which I have yet to see a person who is willing.
https://www.amazon.co.uk/AFUNTA-Flexible-Perfect-Digital-Smartphone/dp/B016ZET2JY/ref=sr_1_3?ie=UTF8&qid=1477498021&sr=8-3&keywords=cell+phone+tripod
3524
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 26, 2016, 11:55:35 am »
SORENESS: VMOs, esp R
ACHES/INJURIES: none
MENTAL STATE: good
warm up
- circuit of jump rope x 60s + joint circles + sprinty stuff
reactive/explosive
- MR half tuck x 15,15,15
- broad jump x 5,5
found the empty room (i.e. "aerobic studio"), alhamdulillah. no measurement for these, felt in calves/soleus pretty strongly on the landings.
- one-step RVJ x 3,3
strength
- handstand practice x 5 mins
mostly just kicking up against the wall and holding for 10-20s, periodically trying to kick off. got one free hold of 5s.
- pull up ladder x 2+4+6+4+2 (+4 chin ups)
- TTB x 6,6
- walking lunge x 50,50
first set steps too short, all quad. second set longer steps, better.
stretch
now THIS is a workout i can get behind. was fun to do, i feel great now. will not be mad if the only thing i get better at while i'm here is gymnastic stuff, if i can also stay in reasonable shape and get a few jumps and jumpy-type things in. it's okay to hit the hamster wheel on a lot of stuff.
ACHES/INJURIES: none
MENTAL STATE: good
warm up
- circuit of jump rope x 60s + joint circles + sprinty stuff
reactive/explosive
- MR half tuck x 15,15,15
- broad jump x 5,5
found the empty room (i.e. "aerobic studio"), alhamdulillah. no measurement for these, felt in calves/soleus pretty strongly on the landings.
- one-step RVJ x 3,3
strength
- handstand practice x 5 mins
mostly just kicking up against the wall and holding for 10-20s, periodically trying to kick off. got one free hold of 5s.
- pull up ladder x 2+4+6+4+2 (+4 chin ups)
- TTB x 6,6
- walking lunge x 50,50
first set steps too short, all quad. second set longer steps, better.
stretch
now THIS is a workout i can get behind. was fun to do, i feel great now. will not be mad if the only thing i get better at while i'm here is gymnastic stuff, if i can also stay in reasonable shape and get a few jumps and jumpy-type things in. it's okay to hit the hamster wheel on a lot of stuff.
3525
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 26, 2016, 10:26:23 am »
possibly my favorite basketball photo of all time:
