421
Pics, Videos, & Links / Re: overtimeathletes 44" SVJ
« on: March 22, 2016, 12:49:31 am »
Looks more like ~40'' to me. Still good whatever it is.
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422
Nutrition & Supplementation / Re: glycine
« on: March 21, 2016, 01:00:36 am »it's just soy. the only thing where it has strong evidence of benefit is reducing cholesterol. so if you're worried about that, carry on. if not then waste your money on something else.
http://www.mayoclinic.org/drugs-supplements/soy/evidence/hrb-20060012
Unless I'm mistaken, these guys are talking about pure glycine. Soybean is certainly not 100% glycine, more like 2% w/w. Maybe the name has confused you?
yeah obviously soy is not 100% glycine, but that article is what comes up when you search for glycine on mayoclinic. the subtitle is "Glycine max," whatever that means.
dunno.
Yeah that's the scientific name for soybean. As far as I can tell, it has absolutely nothing to do with the amino acid glycine ¯\_(ツ)_/¯
423
Nutrition & Supplementation / Re: glycine
« on: March 20, 2016, 06:50:45 pm »it's just soy. the only thing where it has strong evidence of benefit is reducing cholesterol. so if you're worried about that, carry on. if not then waste your money on something else.
http://www.mayoclinic.org/drugs-supplements/soy/evidence/hrb-20060012
Unless I'm mistaken, these guys are talking about pure glycine. Soybean is certainly not 100% glycine, more like 2% w/w. Maybe the name has confused you?
424
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 20, 2016, 01:23:19 am »
Week 2 of 3: Gym#2
Row warmup (500m in 2:20)
Stretching, activation, unweighted BSSs, pullups, light KB swings etc.
Squat hold jump x 3 (~30'')
SVJx5 (best ~31.5'')
Squat: warmup, 120x5, 130x3, 140x2 (parallel)
-->I had to wait about 10-15mins for the squat rack after jumps for some guy to do 3 sets at 40kgs
I probably did a few too many jumps anyway, so the 140kg felt heavy. I just did two parallel/half depth ones instead of risking a full.
1 set, 8-10 reps of: banded hip thrusts w/20kgs, hanging leg raises, woodchoppers, side squats w/10kgs, banded shoulder stuff
1 set, 20-30 reps of: med ball twists, window washers, some more core stuff that I can't remember
BW: 77kgs
<a href="http://www.youtube.com/watch?v=iTQUh91qLWU" target="_blank">http://www.youtube.com/watch?v=iTQUh91qLWU</a>
I had rings down this time so was able to roughly measure. My reach in my super-flat running shoes is pretty low compared to bball shoes (around 227cm), I couldn't have been getting more than 1-2cm over the ring, so 306.8-227=79.8-->~31-31.5'' approx. Not great but I haven't really been doing these at all in the last few months so not a bad place to start back.
Row warmup (500m in 2:20)
Stretching, activation, unweighted BSSs, pullups, light KB swings etc.
Squat hold jump x 3 (~30'')
SVJx5 (best ~31.5'')
Squat: warmup, 120x5, 130x3, 140x2 (parallel)
-->I had to wait about 10-15mins for the squat rack after jumps for some guy to do 3 sets at 40kgs
I probably did a few too many jumps anyway, so the 140kg felt heavy. I just did two parallel/half depth ones instead of risking a full.1 set, 8-10 reps of: banded hip thrusts w/20kgs, hanging leg raises, woodchoppers, side squats w/10kgs, banded shoulder stuff
1 set, 20-30 reps of: med ball twists, window washers, some more core stuff that I can't remember
BW: 77kgs
I had rings down this time so was able to roughly measure. My reach in my super-flat running shoes is pretty low compared to bball shoes (around 227cm), I couldn't have been getting more than 1-2cm over the ring, so 306.8-227=79.8-->~31-31.5'' approx. Not great but I haven't really been doing these at all in the last few months so not a bad place to start back.
425
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 17, 2016, 07:36:01 am »
Week 2 of 3: Gym#1
Got the hell beaten out of me at myotherapist earlier, so kept it lighter. It was a good session, I don't think I'll bore anyone with injury stuff any more though.
Row warmup - 500m in 2:30
Stretching, activation, unweighted BSSs, pullups, light KB swings etc.
RDLs: 3x6@60kgs // Hip thrusts: 3x10@60kgs
Bench: 1x5@50kgs, 2x10@70kgs, 1x5@70kgs (fast concentric)
All the usual rehab stuff
BW: 77kgs
__________________________
Week 2 of 3: Track#2
Full track warmup (400m jog, dynamic stretching, drills, activation)
3x120m @98%
Cool-down weights/exercises
These felt really good tonight. Achilles was definitely better so I pushed it a bit harder. I think I'm as fast as I can be right now.
My handicaps for Stawell are bizarre. In the 70m I got a lift to 7m (running 63m). In the 100m I got.....6m.
. Whatever, I can approximate a time from it at least.
Got the hell beaten out of me at myotherapist earlier, so kept it lighter. It was a good session, I don't think I'll bore anyone with injury stuff any more though.
Row warmup - 500m in 2:30
Stretching, activation, unweighted BSSs, pullups, light KB swings etc.
RDLs: 3x6@60kgs // Hip thrusts: 3x10@60kgs
Bench: 1x5@50kgs, 2x10@70kgs, 1x5@70kgs (fast concentric)
All the usual rehab stuff
BW: 77kgs
__________________________
Week 2 of 3: Track#2
Full track warmup (400m jog, dynamic stretching, drills, activation)
3x120m @98%
Cool-down weights/exercises
These felt really good tonight. Achilles was definitely better so I pushed it a bit harder. I think I'm as fast as I can be right now.
My handicaps for Stawell are bizarre. In the 70m I got a lift to 7m (running 63m). In the 100m I got.....6m.
. Whatever, I can approximate a time from it at least.426
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 15, 2016, 10:32:22 pm »
Week 2 of 3: Track#1
Full track warmup (400m jog, dynamic stretching, activation)
5x60m from blocks with gun, 6-8 between
Cool down
BW: 77.5kgs
Pretty good session, achilles again just hurting during the initial jog but then gone. Actually feels good today.
Full track warmup (400m jog, dynamic stretching, activation)
5x60m from blocks with gun, 6-8 between
Cool down
BW: 77.5kgs
Pretty good session, achilles again just hurting during the initial jog but then gone. Actually feels good today.
427
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 13, 2016, 12:10:57 am »
Will try and log a bit more consistently!
Week 1 of 3: Gym#2
Row warmup - 500m in 2:30
Stretching, activation, unweighted BSSs, pullups, light KB swings etc.
3 x squat hold jumps
3x SVJs
Squat: warmup, 100kgx5, 120x5, 130x3, 140x1, 100x5 // in-between: hanging leg raises x 10
--> the 140 was a bit shaky. It felt really slow during but the video looks OK. It's probably pretty much where I'm at atm
2x[side squats@10kgs, 8/side;hamstring cable pulldown@16kgs, 10/side]
Bench: warmup, 1x5@50kgs, 3x5@80kgs
A whole bunch of ab stuff [woodchoppers w/cable, med ball twists etc.] and calf raises/toe raises
BW: 77kgs
<a href="http://www.youtube.com/watch?v=xxGuEXG204Q" target="_blank">http://www.youtube.com/watch?v=xxGuEXG204Q</a>
Can't really tell how high my SVJ is as the rings were up. I'm not getting much more from the eccentric than a squat hold jump so that's something to work on.
Week 1 of 3: Gym#2
Row warmup - 500m in 2:30
Stretching, activation, unweighted BSSs, pullups, light KB swings etc.
3 x squat hold jumps
3x SVJs
Squat: warmup, 100kgx5, 120x5, 130x3, 140x1, 100x5 // in-between: hanging leg raises x 10
--> the 140 was a bit shaky. It felt really slow during but the video looks OK. It's probably pretty much where I'm at atm
2x[side squats@10kgs, 8/side;hamstring cable pulldown@16kgs, 10/side]
Bench: warmup, 1x5@50kgs, 3x5@80kgs
A whole bunch of ab stuff [woodchoppers w/cable, med ball twists etc.] and calf raises/toe raises
BW: 77kgs
Can't really tell how high my SVJ is as the rings were up. I'm not getting much more from the eccentric than a squat hold jump so that's something to work on.
428
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 11, 2016, 07:36:07 am »
Training this week (Week 1/3 before Stawell):
Mon: -
Tues: full warmup then 4x60m out of blocks (these felt good, first time running ~100%) for awhile
Wed: gym (3x6 RDLs@90kgs/3x10-12 hip thrusts@90kgs, 3x10 KB swings@18kgs, rehab and core stuff)
Thurs: 3x120m@97%
Fri: yoga
Sat/Sun: will do some jumps then heavy squats 5/3/2/1
Been running pretty well given the short-term rust. My knee isn't bothering me now, finally healed I think. My L achilles on the other hand, is definitely flaring up after sprints. It's very similar to how my foot was. I never stopped running on it as it never got bad enough to stop, but just took ages to heal. Eventually it did though. I hope that the achilles will follow a similar course, especially since I won't run for awhile after Easter. I'm not worried about my shoes or getting orthotics or any of that crap, I went through all that with my foot but it's all useless. Strengthening and mobility is the key to all these things. I've really cooled on icing (pun intended), I really just don't feel much from regular icing anymore.
One thing I did pick up though was the glyceryl trinitrate patches that Toddday has mentioned. The only trouble is that most of the studies using glyceryl trinitrate for achilles tendinopathy used a 25mg patch that they cut into quarters. Unfortunately I got some that you can't cut because the liquid will drain out of them! So I just stuck a full one on before going to bed. Woke up a few hours later with a headache on par with the worst one I've ever had a few years ago when my head exploded after squats. So I haven't tried them since...I feel sorry for angina patients who have to take them and just suffer through the headaches, I couldn't be bothered with it. Wouldn't recommend at 25mg/patch.
I added in some hip-dominant work with moderate weight on Wednesdays the day before running my longer sprints. I really feel it the next day in terms of hip drive power. Really wish I'd been doing more of that!
Mon: -
Tues: full warmup then 4x60m out of blocks (these felt good, first time running ~100%) for awhile
Wed: gym (3x6 RDLs@90kgs/3x10-12 hip thrusts@90kgs, 3x10 KB swings@18kgs, rehab and core stuff)
Thurs: 3x120m@97%
Fri: yoga
Sat/Sun: will do some jumps then heavy squats 5/3/2/1
Been running pretty well given the short-term rust. My knee isn't bothering me now, finally healed I think. My L achilles on the other hand, is definitely flaring up after sprints. It's very similar to how my foot was. I never stopped running on it as it never got bad enough to stop, but just took ages to heal. Eventually it did though. I hope that the achilles will follow a similar course, especially since I won't run for awhile after Easter. I'm not worried about my shoes or getting orthotics or any of that crap, I went through all that with my foot but it's all useless. Strengthening and mobility is the key to all these things. I've really cooled on icing (pun intended), I really just don't feel much from regular icing anymore.
One thing I did pick up though was the glyceryl trinitrate patches that Toddday has mentioned. The only trouble is that most of the studies using glyceryl trinitrate for achilles tendinopathy used a 25mg patch that they cut into quarters. Unfortunately I got some that you can't cut because the liquid will drain out of them! So I just stuck a full one on before going to bed. Woke up a few hours later with a headache on par with the worst one I've ever had a few years ago when my head exploded after squats. So I haven't tried them since...I feel sorry for angina patients who have to take them and just suffer through the headaches, I couldn't be bothered with it. Wouldn't recommend at 25mg/patch.
I added in some hip-dominant work with moderate weight on Wednesdays the day before running my longer sprints. I really feel it the next day in terms of hip drive power. Really wish I'd been doing more of that!
429
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 02, 2016, 11:04:12 pm »YESTERDAY: 3/1/16
Daily routine. Not gonna log, same thing every time. Did the whole thing.
TODAY
WEIGHT: 187.8 (171.
SORENESS: none
ACHES/INJURIES: knees as soon as i started jumping
MENTAL STATE: good
Daily routine.
Then:
- MB OH throws x 5
- skater jumps x 20,20
- DLRVJ x 5,5,(5,5)
knees really bothering me after the second set, especially right. took vest off and toughed out two more sets but form was deteriorating and height with it. bagged rest of workout. fuck.
Patellar tendon(s)?
430
Progress Journals & Experimental Routines / Re: Party's Over!
« on: February 29, 2016, 07:30:21 am »I had a big night of drinking beers last night. I woke up feeling shit today and I must have slept on my neck because the side of my neck/trap has been aching all day.
Played pick-up ball for 2 hours. It got pretty heated because one of the teams we were playing kept calling out fouls every time they drove.
Which is worse though: a team that calls a foul on any contact on offense or a team that never calls them on defense even when they're hacks? I could never decide.
431
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: February 23, 2016, 06:53:13 am »
So yeah since then I took three weeks off sprinting and just hit the gym doing my own stuff 1-2x a week. Also been doing yoga for fun. It's actually not too dissimilar to what I do every night.
Sessions have been like:
*Row warmup - row a kilometre in under 5 mins (best is 4m15s)
*Activation (shoulders, glutes, back, core), hip flexor stretch
*Squats: just messing around for the first week (5x5@80kgs), most recently did 130kg x 3, so my strength isn't too bad.
*Bench: again just messing around, 5x5@50kgs as fast as possible.
*Core: all sorts of things
*Rehab: SL squats, TKEs, lateral lunges with med ball, slow eccentric SL calf raises
Have not done many explosive jumps yet. I had a good session with a myo and got rid of some gunk around my tib anterior and hips/IT band. My knee has definitely improved and achilles also. It's still there when I warm up but not as bad.
I ran in a professional comp this past weekend and overall went well. My speed hasn't dropped so much, it's always hard to gauge improvements in the pro runs as the surface is always different, but I certainly haven't lost anything major. Decided I will run at Stawell in the 70m and 100m. So I have about a month to get my strength back and get the max speed up as much as realistically possible.
I ran tonight in spikes up to ~98%, 4x120m buildups and overall it went well. Knee still feels a little unstable, especially decelerating but it's not hurting.
The focus over the next three weeks before having a rest week before the comp will be: building up to max speed work and getting power/strength up again. If I could hit a 150kg single and run a 120m in about ~13.5 seconds that'd be sweet.
Mon: nothing
Tues: block work hopefully (60m)
Wed: gym, just easy volume strength and rehab/core stuff
Thurs: 5/4/3 120m runs (weekly progression)
Fri: yoga
Sat or Sun: gym again, SVJs, DSVJs and explosive squats, power cleans, KB swings etc.
I think I'll have to punt major speed endurance and fitness work at this stage. 120m will be pretty good for my needs right now I hope.
Sessions have been like:
*Row warmup - row a kilometre in under 5 mins (best is 4m15s)
*Activation (shoulders, glutes, back, core), hip flexor stretch
*Squats: just messing around for the first week (5x5@80kgs), most recently did 130kg x 3, so my strength isn't too bad.
*Bench: again just messing around, 5x5@50kgs as fast as possible.
*Core: all sorts of things
*Rehab: SL squats, TKEs, lateral lunges with med ball, slow eccentric SL calf raises
Have not done many explosive jumps yet. I had a good session with a myo and got rid of some gunk around my tib anterior and hips/IT band. My knee has definitely improved and achilles also. It's still there when I warm up but not as bad.
I ran in a professional comp this past weekend and overall went well. My speed hasn't dropped so much, it's always hard to gauge improvements in the pro runs as the surface is always different, but I certainly haven't lost anything major. Decided I will run at Stawell in the 70m and 100m. So I have about a month to get my strength back and get the max speed up as much as realistically possible.
I ran tonight in spikes up to ~98%, 4x120m buildups and overall it went well. Knee still feels a little unstable, especially decelerating but it's not hurting.
The focus over the next three weeks before having a rest week before the comp will be: building up to max speed work and getting power/strength up again. If I could hit a 150kg single and run a 120m in about ~13.5 seconds that'd be sweet.
Mon: nothing
Tues: block work hopefully (60m)
Wed: gym, just easy volume strength and rehab/core stuff
Thurs: 5/4/3 120m runs (weekly progression)
Fri: yoga
Sat or Sun: gym again, SVJs, DSVJs and explosive squats, power cleans, KB swings etc.
I think I'll have to punt major speed endurance and fitness work at this stage. 120m will be pretty good for my needs right now I hope.
432
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2016, 06:23:36 am »I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha. They look nice and I'll give them a try.
lol. i've been doing them as partials, to a box. gonna decrease the box height over time.
The shrimp has given the forum some fun times in the past : http://www.adarq.org/strength-power-reactivity-speed-discussion/utilization-of-strength/
Many all-stars in there : steven miller , JC , sickenin vendetta , RJ
Even though the forum is probably better for it, I really miss those classic threads. This place just flat-out purged all the didactic idiots who brought the lol's
.
433
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 17, 2016, 09:12:56 pm »Is it Android compatible?
You can use this app if your phone has an accelerometer (which most phones would now):
https://play.google.com/store/apps/details?id=nkhrynui.ca.uwaterloo.csclub.verticalleap
It's decently accurate I think. Haven't really tested it extensively. It is kind of annoying unless you have one of those arm bands or waist bands to hold your phone while jogging.
If I had $125 to burn I'd get one of those devices, maybe. With these sort of things I always come back to the same conclusion though: as cool as it sounds it's a lot simpler, easier and more accurate to just use the good old [highest rim/wall touch - standing reach].
434
Introduce Yourself / Re: Been aware of these boards for a while
« on: February 13, 2016, 09:46:24 pm »
A) Very hard to tell much from that video.
B) Make a journal already! No one would really look here for training updates or questions.
B) Make a journal already! No one would really look here for training updates or questions.
435
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: February 08, 2016, 11:28:14 pm »
I went to run on the Tuesday after the latest race, but my achilles and L knee issue (which I've described in the past, basically feels like a weird pulling sensation around the medial patellar tendon) were still 'there'. So I stopped running and booked in to see a doctor to get some scans. I really just wanted to rule out it being a medial meniscus tear, which is probably my worst nightmare given that I may have hurt my meniscus about 4 years ago and stupidly didn't get it scanned. I got into a free staff doctor for my university (even though technically I'm not staff) and it meant I could get an MRI done within a couple of days for free! 
Anyway it came back like this:
It was a big relief to see no structural damage. Glad I've kept my knee in (relatively) good shape. There are two issues that it could be:
1) Ganglion cyst - at some point in my life I have developed a medium-ish (3.5cm) cyst around the back of my PCL near the tibia. It may be causing the weird sensation but it's not harmful and it will probably drain itself over time.
2) Grade 2 chondromalacia - this is much more manageable than a cartilage defect in the medial meniscus as it regenerates better. It should recover if I refrain from running for a bit. But it's weird as the location doesn't really match the sensation I've been feeling. Grade two is not so severe, but it's notable.
So I don't think I need to stop lifting or cross-training on a rower and I can at least go to the gym and stop worrying about it as much. Gonna see a myotherapist in my group and get his opinion on how I can sort it out.
Anyway it came back like this:
It was a big relief to see no structural damage. Glad I've kept my knee in (relatively) good shape. There are two issues that it could be:
1) Ganglion cyst - at some point in my life I have developed a medium-ish (3.5cm) cyst around the back of my PCL near the tibia. It may be causing the weird sensation but it's not harmful and it will probably drain itself over time.
2) Grade 2 chondromalacia - this is much more manageable than a cartilage defect in the medial meniscus as it regenerates better. It should recover if I refrain from running for a bit. But it's weird as the location doesn't really match the sensation I've been feeling. Grade two is not so severe, but it's notable.
So I don't think I need to stop lifting or cross-training on a rower and I can at least go to the gym and stop worrying about it as much. Gonna see a myotherapist in my group and get his opinion on how I can sort it out.