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Messages - LBSS

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4546
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: November 11, 2015, 09:20:01 am »
i dreamt that as i was winding my watch, the knob kept coming out farther and farther, and the back of the watch started to come apart. not fall apart, but kind of expand and rearrange itself like a little transformer. then i couldn't figure out how to push it all back together.

4547
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 11, 2015, 07:50:44 am »
missed logging yesterday. drank three beers on a date. no exercise.

today morning:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: meh

- shoot around + a few layups x 10 mins
fuck that, uncoordinated and right knee hurting. this is only viable if i really get enough sleep.

- easy KB work (swings, TGUs) x 10 mins

- mobilizations/activation

evening:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip wigged out during squat warm up but just once; wrists during first bench work set
MENTAL STATE: good

- warm up

- depth jump @8" x 10,10

- squat 215 x 5,5

- bench 165 x 5,5,5

- BB row 125 x 8,8,8

- leg press calf raise +90 x 20,20,20

- stretch

mediocre workout. no explosiveness. will go to the gym tomorrow and if i'm feeling good i'll do the MSEM squats.

DIET
breakfast: smoothie, cup of coffee
lunch: chipotle
dinner: mush (did not finish, used chard), protein shake
other: cup of coffee, cup of milk

SLEEP
<7 hours. NOT OKAY.

4548
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 10, 2015, 05:31:38 pm »
why.

the fuck.

did you do 2x6.

struggle.

and then add weight.

4549
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 10, 2015, 11:16:28 am »
getting drunk to deal with frustration is kind of worrisome, dude.

4550
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 10, 2015, 11:14:49 am »
Quote from: Merrick on November 10, 2015, 12:32:11 am
Hey Andrew,

I have a question if you don't mind  ;D

How would you go about fixing bad dorsi -> plantar flexion in single leg bounding? 

Basically, I tend to just land on my forefoot/toes instead of keeping dorsi flexion mid air as I cycle the leg and doing a proper heel to toe roll.

Is it just a matter of practicing it + dorsi flexion strengthening exercises?

not andrew, and not an expert, but my n=1 is that the way to fix the footstrike in SL bounding is just to reach farther in front. if your lead foot is far enough ahead, you have to land on your heel. that plus building up intensity over time.

4551
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 09, 2015, 12:12:18 pm »
- easy KB work (swings, snatches) x 20 mins
skipped actual workout because i had a buddy in town just for the day that i only get to see 1-2 times per year.

DIET
breakfast: smoothie, two cups of coffee
lunch: ham and artichoke pizza, salad, chocolate milk
dinner:
other:

SLEEP
7 hours

4552
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 08, 2015, 05:38:37 pm »
WEIGHT: ???
SORENESS: glutes, hams, quads a little
ACHES/INJURIES: none
MENTAL STATE: good

- throws and drills with final phenom x an hour-plus
met up, threw around, did a marking drill. i am rusty, especially with respect to throwing fakes, which i was never that great at to begin with. still had a good time, much more fun than jumping rope!

DIET
breakfast: smoothie, cup of coffee
lunch: meat loaf, roasted squash and roasted potatoes, cup of milk
dinner: pork tacos, bean salad
other: two glasses wine

SLEEP
6 hours

4553
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: November 07, 2015, 05:36:55 pm »
nope, not me. when i do pistols i like to do the leg-out version.  :P

4554
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 07, 2015, 02:20:55 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knees at very end of workout
MENTAL STATE: good

- warm up

- DLRVJ x ~12
good to very good but not quite PR-level.

- squat 270 x 5,5,5
solid

- bench 155 x 5,5,5
rusty. need to take this slow so as to re-figure out grip.

- BB row 115 x 8,8,8
strict, no english

- superset x 2
-- DB lunge 25s x 14
-- SL calf raise x 20/leg

- stretch

as written the plan has too many exercises on day 6, post-jumping. what i did today is manageable duration. will edit again.

DIET
breakfast: smoothie, two cups of coffee
lunch: N/A
dinner: pulled chicken, chard, mac and cheese,
other: protein shake, two cocktails and two beers

SLEEP
7+ hours

was out very late last night chilling with a couple of friends, but able to sleep until after 10. also, saw the new bond flick last night. fun time, not great.

4555
Progress Journals & Experimental Routines / Re: The Ultimate Frisbee Athlete
« on: November 07, 2015, 02:16:30 pm »
worth checking out this dude's free tutorials on how to attempt self-care of different major pain spots. i can't find the home link for this series but the articles are all found at the bottom of this one: https://www.painscience.com/articles/spot-01-suboccipitals.php.

4556
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: November 06, 2015, 06:36:37 pm »
goblet squat hold is a good way to load: https://www.youtube.com/watch?v=nXyKSqOmJ_w


4557
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 06, 2015, 05:01:36 pm »
revised per adarq:

day 1
(morning)
- rest/easy KB work

(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- calf raise 3x20
- jump rope finisher

day 2
(morning)
- layups OR rest/easy KB work

(evening)
- rest/easy KB work

day 3
(morning)
- layups OR rest/easy KB work

(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- squat MSEM @ 105% of day 1 weight x10
- DB OHP 3x8
- pull up 3x8
- calf raise 3x20
- jump rope light/skill work

day 4
(morning)
- layups OR rest/easy KB work

(evening)
- rest/easy KB work

day 5
(morning)
- layups OR rest

(evening)
- rest/easy KB work

day 6
- ME jumps
- squat 3x5
- bench 3x5
- RDL 3x8
- BB row 3x8
- lunge 3x12-16
- calf raise 3x20
- jump rope finisher

day 7
- random conditioning

------------------------------------------------------------------
easy KB work = TGUs, swings, clean and snatch practice. very low intensity, just working on technique and breathing.

4558
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 06, 2015, 08:41:08 am »
DIET
breakfast: smoothie, cup of coffee
lunch: four small slices of pizza with meat and veggies, salad
dinner: pulled chicken, chard, cup of milk
other: cup of coffee, cappuccino, two glasses of wine, finger of scotch

SLEEP
7 hours

4559
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 06, 2015, 08:40:22 am »
^^^thanks adarq! so would you not squat at all on day 6 and just do glute work and TKEs, or some other squat scheme that day?

4560
Progress Journals & Experimental Routines / Re: DUNK finally- if not now when
« on: November 05, 2015, 03:51:12 pm »
^^^you're a lot stronger than he is.

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