4021
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: February 19, 2016, 04:00:01 pm »
yosemite is definitely a bucket-list place. never been.
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4022
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2016, 02:34:12 pm »
thanks undoubtable. you need a nickname btw. doubty, maybe. billy. shut up, it's friday,
not gonna put up the whole schedule but basically it's a training-camp-style approach, with workouts nearly every day and some two-a-days. priorities are improving trunk strength and doing lots and lots and lots of jumps.
- every day: prehab/activation, jumps, trunk/hip strength, stretching
- 3-4x/week: lifting focus on speed squats and p-chain, lots of jumping
- 2x/week (but lowest priority): various sprint variations
i'm also going to cut a bit of weight/fat, targeting 169 and 30" waist again.
not gonna put up the whole schedule but basically it's a training-camp-style approach, with workouts nearly every day and some two-a-days. priorities are improving trunk strength and doing lots and lots and lots of jumps.
- every day: prehab/activation, jumps, trunk/hip strength, stretching
- 3-4x/week: lifting focus on speed squats and p-chain, lots of jumping
- 2x/week (but lowest priority): various sprint variations
i'm also going to cut a bit of weight/fat, targeting 169 and 30" waist again.
4023
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 18, 2016, 10:53:11 pm »
^^^will answer soon
WEIGHT: 176.8 (175.2 -- fatty fatty bo batty)
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good
Warm up:
- KB swings and snatches
- scorpions
- foam roll hips, quads, ITB, calves
- leg swings
- dorsiflexion work
Strength/Prehab/Activation:
- pistol x 10,10/leg
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10
- suitcase KB jump squat @35 x 8,8,8
- one-step RVJ x 3,3,3
Strength:
- prone leg raise x 10,10
- prone glute kickback x 10,10/leg
- leg lower (7DVJC style) x 20,20,20,20
- stretch
- high foot split squat x 20/leg
WEIGHT: 176.8 (175.2 -- fatty fatty bo batty)
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good
Warm up:
- KB swings and snatches
- scorpions
- foam roll hips, quads, ITB, calves
- leg swings
- dorsiflexion work
Strength/Prehab/Activation:
- pistol x 10,10/leg
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10
- suitcase KB jump squat @35 x 8,8,8
- one-step RVJ x 3,3,3
Strength:
- prone leg raise x 10,10
- prone glute kickback x 10,10/leg
- leg lower (7DVJC style) x 20,20,20,20
- stretch
- high foot split squat x 20/leg
4024
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 17, 2016, 09:24:54 pm »
SO BEGINS T0DDDAY BLOCK PART 2.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- work out with dad x 45 mins: BSS + DB OHP + DB SL RDL + Palloff press + pull ups
Lifting:
- paused speed squat 225 x 5,5
-2x10 push press
had already done DB OHP
- glute thrust 225 x 15,15
most comfortable glute thrusts ever, good
- deficit DL 225 x 5,5
low back felt it but no pain
- decline sit up x 10,8,8,
Jumping:
- MB OH toss for height x 10
- skater jumps x 20,20
- other jumps
ran out of time at the gym
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- work out with dad x 45 mins: BSS + DB OHP + DB SL RDL + Palloff press + pull ups
Lifting:
- paused speed squat 225 x 5,5
-
had already done DB OHP
- glute thrust 225 x 15,15
most comfortable glute thrusts ever, good
- deficit DL 225 x 5,5
low back felt it but no pain
- decline sit up x 10,8,8,
Jumping:
- MB OH toss for height x 10
- skater jumps x 20,20
ran out of time at the gym
4025
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: February 17, 2016, 10:24:21 am »4026
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 17, 2016, 09:55:43 am »
current SVJ/RVJ PRs are ~31/36.5.
what is this magical device?
what is this magical device?
4027
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 16, 2016, 08:47:49 pm »
kf swears by them for SVJ. you're getting a double overload -- from the weight itself and from the height you're adding to jumps 2-n -- while still being able to produce force quickly. i wouldn't do them for high reps, moderate reps seems like the way to go.
if you do them be careful to use a weight you can REALLY handle and make sure you're keeping good form. i strained my low back/SI joint a while back doing DB jump squats, not even rhythmic ones.
______________
got home from work really late and i feel like garbage, bailing on the gym tonight. can't go tomorrow night either, guess i'll call it a one-week layoff.
ETA: did some kb work (swings and snatches), foam rolled, and did band work for shoulders. not much but better than sitting on my ass.
if you do them be careful to use a weight you can REALLY handle and make sure you're keeping good form. i strained my low back/SI joint a while back doing DB jump squats, not even rhythmic ones.
______________
got home from work really late and i feel like garbage, bailing on the gym tonight. can't go tomorrow night either, guess i'll call it a one-week layoff.
ETA: did some kb work (swings and snatches), foam rolled, and did band work for shoulders. not much but better than sitting on my ass.
4028
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 16, 2016, 05:34:34 pm »
nba dunk contest dunks that scored 50 in the past 30 years
<a href="http://www.youtube.com/watch?v=qS-JanlTT2o" target="_blank">http://www.youtube.com/watch?v=qS-JanlTT2o</a>
4029
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 16, 2016, 04:41:28 pm »
took redeye back from california this morning. great weekend, extremely relaxing. super fucking tired now, though. will work out later but not gonna be too ambitious.
4030
Introduce Yourself / Re: Been aware of these boards for a while
« on: February 16, 2016, 04:36:52 pm »
normally i don't care about vertical vs horizontal video but it would really help to see your approach in that jump. looked decently high but hard to see anything.
4031
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 16, 2016, 04:35:23 pm »
regarding trap bar, they're easy to adapt for long-limbed dudes like you. just start with the bar up on plates or low blocks, high enough that you can assume the starting position with a neutral back.
4032
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 16, 2016, 04:33:41 pm »
yeah man that 405 is sweet. your form is second only to kf.
4033
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 16, 2016, 04:09:41 pm »
when i was a kid i had a recurring dream that there was a little cupid-type dude following me around with a video camera and recording everything i did.
now that could actually be a reality.
now that could actually be a reality.
4034
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 11, 2016, 09:46:56 pm »
didn't get home until really late last night, no chance of working out. stressful day at work. today was better.
WEIGHT: 178.8 (173.2)
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: low motivation
- warm up
- MB OH toss @20 x 10
- out-out-up bound x 9
- squat 325 x 1,1,1; 225 x 10
expected to do 20 with 225 but wussed out. back was feeling a little weird but i could have kept going.
- pull ups/dips x some, lost count
leaving for california tomorrow for my buddy's bachelor party. back monday night. psyched.
WEIGHT: 178.8 (173.2)
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: low motivation
- warm up
- MB OH toss @20 x 10
- out-out-up bound x 9
- squat 325 x 1,1,1; 225 x 10
expected to do 20 with 225 but wussed out. back was feeling a little weird but i could have kept going.
- pull ups/dips x some, lost count
leaving for california tomorrow for my buddy's bachelor party. back monday night. psyched.
4035
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 11, 2016, 08:54:04 am »
PT disappointed that you stopped squatting = good PT 