4276
Progress Journals & Experimental Routines / Re: Operation Save 2 dollars on Clothes at Walmart
« on: February 23, 2016, 11:17:48 am »
lol good journal title.
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4277
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 23, 2016, 11:17:28 am »
it's just you, depth still looks really good.
4278
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 23, 2016, 11:15:15 am »Also, if anyone knows (aradqui) about doing long slow cardio to improve your endurance base before moving to more high intensity work I'd be super interested.
begin: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-2-miles-build-champions.html
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-3-tempo-and-sweet-spot-training.html
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-4-threshold-training.html
http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-5-interval-training-part-1.html
and so on. it's a really long series. good info.
4279
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2016, 11:11:17 am »
also i've been having some SI joint discomfort over the past few days, which i've forgotten to log. nothing serious right now but certainly something to monitor with the new low-back-centric exercises (deficit DLs, decline sit ups).
4280
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2016, 11:03:46 am »
i can do a (lot of) full pistol(s) and i am good at crossfit and bad at performance. 
4281
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 22, 2016, 06:54:32 pm »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.
4282
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2016, 01:20:09 pm »That gym's hilarious! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!
fixt
4283
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2016, 11:01:17 am »
robotrip + squats = profit
4284
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 22, 2016, 09:57:12 am »
sucks. but on the bright side you can dedicate more energy to calisthenics for a while.
4285
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 22, 2016, 08:46:32 am »
MORNING
SORENESS: traps a little
ACHES/INJURIES: right knee pulling a little on scorpions
MENTAL STATE: good
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/leg
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
- high foot BSS x 20/leg
EVENING
WEIGHT: 186.6 (170.8 -- okay then)
SORENESS: none
ACHES/INJURIES: left hip a little, right knee, right toe
MENTAL STATE: good
- warm up
Strength:
- paused speed squat 245 x 5,5
- DB push press 50s x 10,10
- glute thrust
it was late, decided to skip these so i could get through more of the workout. trunk strength plus jumps are the priority.
- deficit DL 245 x 5,5
- decline crunch +18 x 8,8,8
whoops, should have used 30. was wondering why these felt easier.
Jumps:
- one-step RVJ x 10,10
- DLRVJ x 5,5,5,5,5
tough, right toe and knee bugging a little and after the first couple sets none of these was very high
- skater jump x 20,20
right knee bugging a little
- multi jump x 10,10
- bound-bound-jump
- depth jump
gym closed
SORENESS: traps a little
ACHES/INJURIES: right knee pulling a little on scorpions
MENTAL STATE: good
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/leg
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
- high foot BSS x 20/leg
EVENING
WEIGHT: 186.6 (170.8 -- okay then)
SORENESS: none
ACHES/INJURIES: left hip a little, right knee, right toe
MENTAL STATE: good
- warm up
Strength:
- paused speed squat 245 x 5,5
- DB push press 50s x 10,10
it was late, decided to skip these so i could get through more of the workout. trunk strength plus jumps are the priority.
- deficit DL 245 x 5,5
- decline crunch +18 x 8,8,8
whoops, should have used 30. was wondering why these felt easier.
Jumps:
- one-step RVJ x 10,10
- DLRVJ x 5,5,5,5,5
tough, right toe and knee bugging a little and after the first couple sets none of these was very high
- skater jump x 20,20
right knee bugging a little
- multi jump x 10,10
gym closed
4286
Progress Journals & Experimental Routines / Re: FP's log
« on: February 20, 2016, 07:33:07 pm »
fuck yeah let's do it. although in the block i'm on at the moment i'm gonna get worse before i get better. but yes.
stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?
stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?
4287
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2016, 06:16:14 pm »
WEIGHT: 186.2 (172.0 -- guess i was carrying a lot of water the other day)
SORENESS: none
ACHES/INJURIES: a little congested
MENTAL STATE: good
- warm up
Lifting:
- paused speed squat 235 x 5,5
- glute thrust 235 x 15,15
- DB push press 50s x 10,8+2
- deficit DL 235 x 5,5
- kroc row 65 x 20/side
- decline sit up +30 x 8,8,(8 )
last set concentrics were bar-in-front
Jumping:
- plant leg MB throws for height @12 x 5
have vid, will post
- skater jumps x 20,20
- multiple jumps x 10,10
first set messy, second better
- bound-bound-jump x 3,3,3,3,3
- depth jump @14" x 3,3,3,3,3
- one-step RVJ x 10,10
legs toast, could barely get rim on these even after taking the vest off
- DLRVJ x 5,5,5,5,5
vest back on but legs absolutely toast, called it a workout.
3 HOURS LATER
Warm up:
- KB swings
- scorpions
- foam roll hips, quads, hams
- leg swings
forgot
- dorsiflexion work
Strength/prehab/activation:
- pistols with slow eccentric x 10,10
- shrimp squats x 10,10/leg
- glute bridge x 20
Jumps:
- SL jumps x 10,10/leg
- suitcase KB jumps x 8,8,8
submax on these
- one-step RVJ x 3,3,3
these, too
Strength:
- prone leg raises x 10,10
- prone kickbacks x 10,10
- hollow leg raises x 20,20,20,20
Cool down:
- stretch hip flexors, quads, hamstrings, calves
- high-foot BSS x 20/leg
SORENESS: none
ACHES/INJURIES: a little congested
MENTAL STATE: good
- warm up
Lifting:
- paused speed squat 235 x 5,5
- glute thrust 235 x 15,15
- DB push press 50s x 10,8+2
- deficit DL 235 x 5,5
- kroc row 65 x 20/side
- decline sit up +30 x 8,8,(8 )
last set concentrics were bar-in-front
Jumping:
- plant leg MB throws for height @12 x 5
have vid, will post
- skater jumps x 20,20
- multiple jumps x 10,10
first set messy, second better
- bound-bound-jump x 3,3,3,3,3
- depth jump @14" x 3,3,3,3,3
- one-step RVJ x 10
legs toast, could barely get rim on these even after taking the vest off
- DLRVJ x 5,
vest back on but legs absolutely toast, called it a workout.
3 HOURS LATER
Warm up:
- KB swings
- scorpions
- foam roll hips, quads, hams
forgot
- dorsiflexion work
Strength/prehab/activation:
- pistols with slow eccentric x 10,10
- shrimp squats x 10,10/leg
- glute bridge x 20
Jumps:
- SL jumps x 10,10/leg
- suitcase KB jumps x 8,8,8
submax on these
- one-step RVJ x 3,3,3
these, too
Strength:
- prone leg raises x 10,10
- prone kickbacks x 10,10
- hollow leg raises x 20,20,20,20
Cool down:
- stretch hip flexors, quads, hamstrings, calves
- high-foot BSS x 20/leg
4288
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 20, 2016, 06:11:47 pm »
4289
Injury, Prehab, & Rehab talk for the brittlebros / Re: How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 12:51:27 pm »4290
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2016, 12:47:25 pm »
trunk strength means core strength, yeah. as far as exercises, i'm basically going to do a lot of leg raises and decline sit ups.
main p-chain exercises are BB hip thrusts and deficit DLs on lifting days, and prone leg raises and kickbacks almost every day.
main p-chain exercises are BB hip thrusts and deficit DLs on lifting days, and prone leg raises and kickbacks almost every day.