4441
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2016, 02:19:56 pm »
my employer matches to 8%. only reason i'd roll over is if i left my current employer.
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4442
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 07, 2016, 11:45:14 am »
smart. smart smart smart. i have a 401k through work (have since i was 21) but only really started feeding into it a few years ago. i only put in $4800/year but i'm about to get a huge raise* and will both bump my contribution to the 401k (or i may roll it into a roth IRA, need to talk to someone about that) and start contributing to a non-retirement index fund portfolio.
*got promoted, and think i'll get promoted again and then be working overseas and not paying federal income taxes...heyooooo.
*got promoted, and think i'll get promoted again and then be working overseas and not paying federal income taxes...heyooooo.
4443
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2016, 09:32:35 am »
yeah it was with the vest. vest is still only 10 lbs, though.
4444
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 06, 2016, 08:53:54 pm »
WEIGHT: 187.6 (172.
SORENESS: none
ACHES/INJURIES: left ankle a little (?)
MENTAL STATE: good
- warm up
- KB swing 60 x 10,10
- squat 325 x 1,1,1,1; paused 205 x 3,3
strong as fork, weight was flying, especially on reps 1 and 3.
- BB hip thrust 205 x 15,15
- hanging leg raise x 10; +5 x 6+4
- stretch
all available potential spaces for throws and bounds were occupied. so it goes.
SORENESS: none
ACHES/INJURIES: left ankle a little (?)
MENTAL STATE: good
- warm up
- KB swing 60 x 10,10
- squat 325 x 1,1,1,1; paused 205 x 3,3
strong as fork, weight was flying, especially on reps 1 and 3.
- BB hip thrust 205 x 15,15
- hanging leg raise x 10; +5 x 6+4
- stretch
all available potential spaces for throws and bounds were occupied. so it goes.
4445
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 06, 2016, 02:21:47 pm »
what did the coach say?
4446
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 05, 2016, 10:06:07 pm »
WEIGHT: 187.2 (174)
SORENESS: none
ACHES/INJURIES: low back a little, knees a little, right peroneal a little
MENTAL STATE: good, a little lethargic/low motivation
- warm up
- MB toss x 10
inconsistent but best throws were ~11 yards. i throw to the right, not sure if it's a hip twisting or torso or shoulder issue. putting left foot 1-2" in front of right makes for straight throws.
- DL bound x 4,3(F),4,4,4
inconsistent, fucked up the second set by kind of falling forward. but best two sets were 11+ yards, which is an improvement.
- squat 315 x 1,1
low back felt the first a little but second very strong
- SVJ x 5,5
second set much lower than first
- SL SVJ x 5,5/leg
inconsistent, which is good because it means on some of the jumps i'm getting a bit more coordinated
- backboardtouch x 10,10
legs smoked, not jumping high enough for backboard so i just did these as reaching pogos
- one-step DLRVJ x 5,5/plant
maybe 29.5 on a couple LR plants, much less on all the others.
vest is hard.
SORENESS: none
ACHES/INJURIES: low back a little, knees a little, right peroneal a little
MENTAL STATE: good, a little lethargic/low motivation
- warm up
- MB toss x 10
inconsistent but best throws were ~11 yards. i throw to the right, not sure if it's a hip twisting or torso or shoulder issue. putting left foot 1-2" in front of right makes for straight throws.
- DL bound x 4,3(F),4,4,4
inconsistent, fucked up the second set by kind of falling forward. but best two sets were 11+ yards, which is an improvement.
- squat 315 x 1,1
low back felt the first a little but second very strong
- SVJ x 5,5
second set much lower than first
- SL SVJ x 5,5/leg
inconsistent, which is good because it means on some of the jumps i'm getting a bit more coordinated
- backboard
legs smoked, not jumping high enough for backboard so i just did these as reaching pogos
- one-step DLRVJ x 5,5/plant
maybe 29.5 on a couple LR plants, much less on all the others.
vest is hard.
4447
Progress Journals & Experimental Routines / Re: The Ultimate Frisbee Athlete
« on: January 05, 2016, 11:39:56 am »
right on, glad to hear you're on the mend. do play it safe, it's the winter. no sense in going all-out now if that means high injury risk.
what's an eccentric adductor raise? that seems like an oxymoron.
what's an eccentric adductor raise? that seems like an oxymoron.
4448
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 05, 2016, 10:54:52 am »
are you looking for really good but subelite people like that dude? or elites, too? and normals?
4449
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 04, 2016, 09:01:13 pm »
yesterday was supposed to be weights + jumping but i got stuck at my parents' with my grandmother and then a neighbor. by the time i got home the gym was closed.
WEIGHT: 187.8 (175.4 -- oops, apparently i am not doing as well on the kcal restriction as i thought)
SORENESS: none
ACHES/INJURIES: knees, lower neck
MENTAL STATE: good
- KB swing x 10,10,10,10,10,10
- KB goblet squat x 10,10,10,10,10
- KB snatches x some
- stretch
knees felt wack when i tried to do pistols so i switched it up. some of the unexpected weight may just be that i usually weigh myself after a real workout and the business today barely registers as that. in any event, time to get serious with that. targeting 167 in three weeks means a real diet. vacation's over.
WEIGHT: 187.8 (175.4 -- oops, apparently i am not doing as well on the kcal restriction as i thought)
SORENESS: none
ACHES/INJURIES: knees, lower neck
MENTAL STATE: good
- KB swing x 10,10,10,10,10,10
- KB goblet squat x 10,10,10,10,10
- KB snatches x some
- stretch
knees felt wack when i tried to do pistols so i switched it up. some of the unexpected weight may just be that i usually weigh myself after a real workout and the business today barely registers as that. in any event, time to get serious with that. targeting 167 in three weeks means a real diet. vacation's over.
4450
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Move: One arm chinup
« on: January 04, 2016, 04:15:15 pm »
i gotta give a shoutout somewhere in here to my buddy jimmy's old website: http://www.beastskills.com/
good tutorials.
good tutorials.
4451
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Move: L-sit
« on: January 04, 2016, 03:52:26 pm »
can already do this, come at me. 
4452
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 04, 2016, 02:39:21 pm »
try wind and ultimate frisbee. the worst.
4453
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 03, 2016, 08:57:58 pm »
totally fair question. my answer is: dunno. DL dunk approaches and plants are idiosyncratic even among the elite youtube guys, so i'm not sure there's anything like an optimal way to do it. and my approach has been grooved over hundreds and hundreds of reps. tweaking or retooling it at this point has a high likelihood of throwing me off and low likelihood of success -- what, specifically, would i even change? -- so i'm just going to stick with it for now.
4454
Peer Reviewed Studies Discussion / Re: Sleep, Biological Rhythms, & Stress - its effect on performance
« on: January 03, 2016, 12:38:52 pm »
oh that's really interesting. thanks gukl.
4455
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 02, 2016, 09:46:24 pm »
20 rep squats for the win.