4156
Progress Journals & Experimental Routines / Re: Operation Save 2 dollars on Clothes at Walmart
« on: February 29, 2016, 06:03:00 pm »
why do you wake up at 4? how long are you awake for?
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4157
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 29, 2016, 08:24:41 am »
how are you measuring height in your house again, with nothing to touch?
4158
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 28, 2016, 02:29:13 pm »
4159
Progress Journals & Experimental Routines / Re: FP's log
« on: February 28, 2016, 02:27:57 pm »
practice faking, sure, but IMO your primary focus for now should be perfect, accurate throws. i can't fake worth shit anymore but when we threw around i was more accurate than you, especially at distance, and i haven't played ultimate in five years. faking is no good if you can't get a strong throw off with your mark crossed up.
4160
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 28, 2016, 02:19:01 pm »
WEIGHT: ??? (???)
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
with vest on, then removed it for most of the workout.
- DLRVJ x 5,5,5,5,5
not very good, 33+/- 1 for almost ever jump. intra-set drop-offs were marked but the first 1-2 jumps of each set were okay.
- bound-bound-jump x 3,3,3,3,3
first time doing these at a target (the rim). mostly 30-30.5, a couple 31+
- one-step RVJ x 5,5
drop-off too severe after 5 reps to finish a 10-rep set at a target. mostly in the 31-31.5 range.
- skater jumps x 20,20
- continuous jumps x 10,10
first set probably my best ever of these, stayed put and didn't twist around too much.
- foam roll
- stretch
EVENING
SORENESS: hamstrings a little
ACHES/INJURIES: knees
MENTAL STATE: good
Warm up:
Prehab:
- pistols x 5/leg
knees bothering me
- short-ROM shrimp squat x 5,5/leg
knees
- SL SVJ x 3,3,3
- other jumps
knees
Strength:
- prone leg raise x 10,10
- prone glute kickback x 10,10/leg
- leg raises
Cool down:
- high-foot BSS x 20/leg
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
with vest on, then removed it for most of the workout.
- DLRVJ x 5,5,5,5,5
not very good, 33+/- 1 for almost ever jump. intra-set drop-offs were marked but the first 1-2 jumps of each set were okay.
- bound-bound-jump x 3,3,3,3,3
first time doing these at a target (the rim). mostly 30-30.5, a couple 31+
- one-step RVJ x 5,5
drop-off too severe after 5 reps to finish a 10-rep set at a target. mostly in the 31-31.5 range.
- skater jumps x 20,20
- continuous jumps x 10,10
first set probably my best ever of these, stayed put and didn't twist around too much.
- foam roll
- stretch
EVENING
SORENESS: hamstrings a little
ACHES/INJURIES: knees
MENTAL STATE: good
Warm up:
Prehab:
- pistols x 5/leg
knees bothering me
- short-ROM shrimp squat x 5,5/leg
knees
- SL SVJ x 3,3,3
knees
Strength:
- prone leg raise x 10,10
- prone glute kickback x 10,10/leg
Cool down:
- high-foot BSS x 20/leg
4161
Strength, Power, Reactivity, & Speed Discussion / Re: Fat loss program
« on: February 28, 2016, 02:13:26 pm »ultra-extreme depression
this is the heart of the matter. you need to take care of yourself, and first and foremost that means getting help for your depression. whatever that means for you, focus on that for a while. that can be borderline-useless advice for a depressed person, i know, but it's the best advice i can think to give. training will still be there.
4162
Progress Journals & Experimental Routines / Re: FP's log
« on: February 28, 2016, 11:39:28 am »
how you doing on those 200 throws per day? 75 forehand (IO, OI, flat), 75 backhand (IO, OI, flat), 50 other (but pick one or two per workout and focus on them, e.g. 25 scoober, 25 high-release flick, or 25 hammer, 25 backhand hucks). there's no replacement for 1000+ reps per week.
4163
Strength, Power, Reactivity, & Speed Discussion / Re: New training cycle
« on: February 28, 2016, 11:35:51 am »
what is your goal?
4164
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2016, 08:06:23 pm »
a geometric pattern that has some deep personal meaning for me, and i'll leave it at that. 
4165
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2016, 01:58:28 pm »
WEIGHT: 187.8 (171.6 )
SORENESS: lats, triceps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
Strength:
- paused speed squat 265 x 5,5
- DB push press 55s x 10,7
- glute thrust 280 x 15,15
- deficit DL 280 x 5,5
- decline sit up +35 x 8,8,8
cheated on second set; last four reps of third set did concentrics with bar in front.
- inverted row x 10+3+3
- stretch
did this fasted. gonna make some lunch now. getting my first tattoo (!) at 4 and then depending on how i feel i'll go back and do the jumps portion of the workout.
tattooing ended too late to make it to the gym. did the daily workout instead.
Warm up:
- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei
- scorpions
- leg swings
- dorsiflexion work
Strength/prehab/activation:
- pistol x 10,10
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10
- suitcase KB jump squats x 8,8
- one-step RVJ x 3,3
Strength:
- prone leg raise x 10,10
- glute kickback x 10,10/leg
- leg raise x 20,20
Cool down:
- high foot BSS x 20/leg
- stretch quads, hamstrings, hip flexors, calves
SORENESS: lats, triceps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
Strength:
- paused speed squat 265 x 5,5
- DB push press 55s x 10,7
- glute thrust 280 x 15,15
- deficit DL 280 x 5,5
- decline sit up +35 x 8,8,8
cheated on second set; last four reps of third set did concentrics with bar in front.
- inverted row x 10+3+3
- stretch
did this fasted. gonna make some lunch now. getting my first tattoo (!) at 4 and then depending on how i feel i'll go back and do the jumps portion of the workout.
tattooing ended too late to make it to the gym. did the daily workout instead.
Warm up:
- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei
- scorpions
- leg swings
- dorsiflexion work
Strength/prehab/activation:
- pistol x 10,10
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10
- suitcase KB jump squats x 8,8
- one-step RVJ x 3,3
Strength:
- prone leg raise x 10,10
- glute kickback x 10,10/leg
- leg raise x 20,20
Cool down:
- high foot BSS x 20/leg
- stretch quads, hamstrings, hip flexors, calves
4166
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: February 26, 2016, 02:28:42 pm »
bombino>*
<a href="http://www.youtube.com/watch?v=iEjp71HE6Dg" target="_blank">http://www.youtube.com/watch?v=iEjp71HE6Dg</a>
4167
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 26, 2016, 01:36:16 pm »
it does matter, but it depends. some people do better on low-carb than others.
4168
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 26, 2016, 09:47:13 am »
seems perfectly logical, you've been working consistently and hard. take a deload week. yes.
4169
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2016, 07:41:19 pm »
WEIGHT: 185.2 (170.8 )
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but good
- warm up
court was open so did a couple DLRVJ with the vest on and a few without at the rim. pretty terrible, legs fatigued, surprise surprise.
Strength:
- paused speed squat 255 x 5,5
- DB push press 55s x 7,7
- glute thrust 255 x 15,15
- deficit DL 275 x 5,5
- decline crunch +30 x 8,8,8
Jumps:
- plant leg MB throws for height @12 x 5
- one-step RVJ x 10,10
- DLRVJ x 5,5,5,1
legs gassed, form was breaking down at the end of each set
- skater jumps x 20,20
- continuous jumps x 10,10
- depth jump x 3,3,3,3,3
- bound-bound jump x 3,3,3,3,3
legs gassed, could not even muster full-effort skater jumps.
- stretch
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but good
- warm up
court was open so did a couple DLRVJ with the vest on and a few without at the rim. pretty terrible, legs fatigued, surprise surprise.
Strength:
- paused speed squat 255 x 5,5
- DB push press 55s x 7,7
- glute thrust 255 x 15,15
- deficit DL 275 x 5,5
- decline crunch +30 x 8,8,8
Jumps:
- plant leg MB throws for height @12 x 5
- one-step RVJ x 10,10
- DLRVJ x 5,5,5,1
legs gassed, form was breaking down at the end of each set
- continuous jumps x 10,10
- depth jump x 3,3,3,3,3
- bound-bound jump x 3,3,3,3,3
legs gassed, could not even muster full-effort skater jumps.
- stretch
4170
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2016, 07:50:38 am »
thanks loopie. doesn't feel that way most of the time but i appreciate it.
LAST NIGHT
WEIGHT: 186.6 (173)
SORENESS: tib anterior a little (both legs)
ACHES/INJURIES: none
MENTAL STATE: very tired
Warm up:
- KB swings
- scorpions
- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei
- leg swings
- dorsiflexion work
Strength/prehab/activation:
- pistol x 10,10
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10
- suitcase KB jump squats x 8,8
- one-step RVJ x 3,3,3
Strength:
- prone leg raise x 10,10
- glute kickback x 10,10/leg
- leg raise x 20,20,20,20
Cool down:
- stretch quads, hamstrings, hip flexors, calves
- high foot BSS x 20/leg
forgot
work has been hellacious this week.
LAST NIGHT
WEIGHT: 186.6 (173)
SORENESS: tib anterior a little (both legs)
ACHES/INJURIES: none
MENTAL STATE: very tired
Warm up:
- KB swings
- scorpions
- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei
- leg swings
- dorsiflexion work
Strength/prehab/activation:
- pistol x 10,10
- shrimp squat x 10,10/leg
- glute bridge x 20
Jumps:
- SL SVJ x 10,10
- suitcase KB jump squats x 8,8
- one-step RVJ x 3,3,3
Strength:
- prone leg raise x 10,10
- glute kickback x 10,10/leg
- leg raise x 20,20,20,20
Cool down:
- stretch quads, hamstrings, hip flexors, calves
forgot
work has been hellacious this week.