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Messages - LBSS

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5116
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2015, 09:53:13 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: something wonky/tight in left glute medius
MENTAL STATE: okay

- warm up

- bunch of extra stretching, some rollering on the left hip

- shoot around, drop-step and layups x 30 minutes

legs dead, hip felt weird.

5117
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2015, 11:24:19 pm »
lol. sometimes you gotta take the low-hanging fruit. so to speak.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- SVJ, SLRVJ, DLRVJ x a bunch

- MSEM squat 300 x 3,3

- superset x 2
-- DB OHP 50s x 8,8
-- pull up +15 x 8,8
a couple of the reps a bit ugly but all full. going up 5 lbs next workout and will work back up to 8s.

- superset x 2
-- plank x 30s
-- advanced glute bridge 3s holds x 10

- stretch

better than yesterday. going to NYC on saturday, just for a night. my cousin wrote a play that's getting produced at the atlantic theater, so i'm going to see it. looking forward to it. plus my brother is about to move to new haven from brooklyn so it's a chance for a last hurrah at his place in bed-stuy.

5118
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: January 14, 2015, 06:19:04 pm »
hickson hasn't logged in here since 2012.

EDIT: still training though, at least as of last fall. grip strength still mind-boggling.

5119
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 14, 2015, 08:28:50 am »
 :headbang: :headbang: :headbang:

5120
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2015, 09:31:08 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: motivation extremely low

- warm up

- SVJ x 4
- depth jump x 4
- SVJ x 4
- drop-step RVJ x 6

- DB jump squat 25s x 3,3

- stretch

did not have it in me tonight. something off. feel crappy, frustrated, no idea how to get where i'm going. not sure why it hit today, i even had a really good day at work so it's not like that stress was getting me down. should be back tomorrow.

5121
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle Sprain Questions n Stuff
« on: January 13, 2015, 09:23:23 pm »
couple of recommendations, which i'll preface by saying AREG is important. don't do anything that feels very painful. the idea is basically to both strengthen the muscles around there that have been weakened by inactivity but also to restore your sense of how to stand and balance on the foot, first statically and then dynamically.

right away:

- balancing on one leg. get to where you can do it for a minute straight and then start adding variations, like standing on a thick pillow, doing it with your eyes closed, doing it while throwing a ball against the wall, doing it while reaching down and touching your toe with the opposite hand, standing on a thick pillow and throwing the ball, etc.
- standing on the edge of a towel in your bare feet and rolling it up under your foot with your toes
- picking up and moving marbles around with your toes.

and one that's a bit more advanced:

- half ice-skaters. stand on the good foot with the bad foot in the air. jump sideways toward the bad foot and balance on it. repeat.

5122
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: January 13, 2015, 07:29:58 pm »
sounds great, still blown that you've moved so far past me in your training, i am wheel-spinning and need direction, that video is private.

5123
Pics, Videos, & Links / Re: funny / horrible training videos
« on: January 13, 2015, 12:31:40 pm »
<a href="http://www.youtube.com/watch?v=opYj0XICHvQ" target="_blank">http://www.youtube.com/watch?v=opYj0XICHvQ</a>


5124
Strength, Power, Reactivity, & Speed Discussion / Re: How transferable are neural squat gains to the vertical jump?
« on: January 13, 2015, 12:18:34 pm »
Quote from: Dreyth on January 13, 2015, 10:08:09 am
Quote from: vag on January 13, 2015, 05:45:28 am
Totally broscience-based opinion:
I would guess that the less reactive you are, the more correlation your RVJ will have with your squat/bw ratio. Because a very reactive person will rely less on strength and vice versa. But now we have to define what a reactive person is, omg, i'm outta here!  :P
Also broscience, neural gains should be the same with 'real' gains. I don't care if it is the smolov routine, the spider in your shouler ( rip ) , an adrenaline injection or a pack of cocaine you inhaled that gives you the strength. Maybe it will go away soon if its neural or stim , but that given moment you are that strong and it should transfer to all activities related to that strength.
:lololol:

I definitely agree on the less reactive --> more correlation between strength and vertical part. makes sense.

And also starting to think that neural gains in the squat are highly transferrable to the vertical jump. Especially becase the more I think about it... the squat isn't so damn complicated that i can make SOOO many gains by improving my squatting efficiency. rather, the gains should be from an increase in rate coding and muscle fiber recruitment.

bro, gains in efficiency IS increases in rate coding and muscle fiber recruitment, bro.

5125
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 13, 2015, 09:17:36 am »
working out with DOMS shouldn't be dangerous. you should be able to overcome enough of the soreness to at least do some productive work, even if not at highest quality. this is why a lot of those programs have transition or introductory blocks -- smolov sure does. maybe try extending your warm up a bit and doing more paused squats with light weights once you get under the bar.

5126
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2015, 10:53:06 am »
fair enough about triceps and the fact that you do a fair amount of CG pressing. for curls, i'd drop the heavy sets and do more volume with less weight. so like 3x12 with the same weight across all sets.

for kroc rows, if you feel them mostly in your arms, you're doing it wrong. they're designed to hit your upper back. you could also try wide-grip rows, either inverted with your bw or a weighted vest or DB in your lap, or seated cable rows. just focus on using your lats to initiate and then complete the movement. if i don't do that my traps tend to take over. ymmv.

5127
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2015, 10:08:32 am »
for curls: more volume. sets of 10-12. also add direct tricep work, either DB kickbacks or rope/cable pressdowns.

for lats: pull ups have more lat involvement than chin ups, so maybe switch to pronated rather than supinated grip. i also find that kroc rows are awesome for the whole upper back: lats, traps and posterior delts. and good for grip, too.

5128
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 12, 2015, 10:04:16 am »
post that video son! four plates!  :lololol:

5129
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 11, 2015, 10:03:01 pm »
poor guy.

5130
Bios / Re: Animals
« on: January 11, 2015, 01:47:23 pm »
<a href="http://www.youtube.com/watch?v=58-atNakMWw" target="_blank">http://www.youtube.com/watch?v=58-atNakMWw</a>

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