5206
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 24, 2015, 09:36:48 am »-Got an LBSS session, hyped as crazy from the dropstep season PR, unable to even match it with an extra step though
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5207
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 24, 2015, 09:35:28 am »
last night:
- foam roll quads x 40-50 rolls/leg
- cook hip lift x 10,10/leg
- foam roll quads x 40-50 rolls/leg
- cook hip lift x 10,10/leg
5208
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 23, 2015, 12:03:14 pm »
Oh, got engaged too. Yay!
+1,000 for breaking the adarq.org streak of relationships ending!
5209
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 23, 2015, 12:02:39 pm »
there is hip flexion, for sure. and isometric work for your quads. still hits the RA pretty good. also, if you are a real man, you won't hold the bar across your chest. you'll hold it across your shoulders. MUCH harder.
5210
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 23, 2015, 11:01:54 am »
if you're not already doing it, i recommend tightening your upper back as if for a max single on every single set, from barbell-only all the way through work sets.
5211
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 23, 2015, 10:56:50 am »
decline situps with a bar across your shoulders. brutal, easy to progress (add weight, add reps). if your gym has sub-45 bars i'd recommend starting with those. like a combo of these: https://www.youtube.com/watch?v=7x5wEZSE6sg and these: https://www.youtube.com/watch?v=QhGU5cmNZds.
windshield wipers are good for lower RA. also they look badass if you can do them right.
windshield wipers are good for lower RA. also they look badass if you can do them right.
5212
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 22, 2015, 09:46:45 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: okay, would have been better at 3:30!
- warm up
- depth jump @8" x 10,10
- jump squat 45 x 8,8
- squat 250 x 6; 260 x 6; 265 x 6,6,6
very solid
- superset x 3
-- DB OHP 45s x 6
-- pull up x 7
- stretch
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: okay, would have been better at 3:30!
- warm up
- depth jump @8" x 10,10
- jump squat 45 x 8,8
- squat 250 x 6; 260 x 6; 265 x 6,6,6
very solid
- superset x 3
-- DB OHP 45s x 6
-- pull up x 7
- stretch
5213
Pics, Videos, & Links / Re: beast
« on: June 22, 2015, 03:45:07 pm »
for the new guys, this dude used to log on here a few years ago. cleaned 220 in april in training. gnarly.
<a href="http://www.youtube.com/watch?v=NWKeCi9jojs" target="_blank">http://www.youtube.com/watch?v=NWKeCi9jojs</a>
5214
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 22, 2015, 03:33:23 pm »
i am really excited to work out tonight. first time i've had that feeling in the afternoon in a long time. feels good.
5215
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: June 22, 2015, 10:27:52 am »
captains of crush are good for grip strength. also, crushing an old tennis ball repeatedly. also plate pinches.
5216
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 22, 2015, 10:25:22 am »
youtube told me. second half of this vid: https://www.youtube.com/watch?v=_WIZOZLRm3c
5217
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 21, 2015, 03:44:19 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good
- warm up
did a bunch of coast-to-coast layups at as near full speed as i could.
- DLRVJ x ~8
PR on one-step, ~33.5. PR tie on full run-up, 36. downhill from there although i dunked the dodgeball a couple of times. i need to figure out how to keep sessions that start at or near PR levels at that level, as opposed to what often happens, which is a great first jump and then a bunch of mess.
- foam roll quads x 10 rolls/head
- superset x 3
-- x-band walk x 10/each way
-- cook hip lift x 10/each
the cooks really highlight asymmetries. harder time keeping the tennis ball in place on the left, i.e. when lifting my right glute. good stuff.
- superset x 2
-- shoulder dislocates x 10
-- band pull-apart x 10
-- scap push up x 10
- stretch
hurray, a PR tie and possible all-time PR off of one step. stay the course, a thousand points of light, stay the course.
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good
- warm up
did a bunch of coast-to-coast layups at as near full speed as i could.
- DLRVJ x ~8
PR on one-step, ~33.5. PR tie on full run-up, 36. downhill from there although i dunked the dodgeball a couple of times. i need to figure out how to keep sessions that start at or near PR levels at that level, as opposed to what often happens, which is a great first jump and then a bunch of mess.
- foam roll quads x 10 rolls/head
- superset x 3
-- x-band walk x 10/each way
-- cook hip lift x 10/each
the cooks really highlight asymmetries. harder time keeping the tennis ball in place on the left, i.e. when lifting my right glute. good stuff.
- superset x 2
-- shoulder dislocates x 10
-- band pull-apart x 10
-- scap push up x 10
- stretch
hurray, a PR tie and possible all-time PR off of one step. stay the course, a thousand points of light, stay the course.
5218
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 21, 2015, 12:29:07 pm »
why are you talking about all that in the past tense?
5219
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 20, 2015, 11:52:31 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good
- warm up
- layups and drop-steps x 15 mins
- DLRVJ x a couple
kept it submax, mostly not reaching just going for head height
- cool down
- stretch
this wasn't much, i'll go again tomorrow.
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good
- warm up
- layups and drop-steps x 15 mins
- DLRVJ x a couple
kept it submax, mostly not reaching just going for head height
- cool down
- stretch
this wasn't much, i'll go again tomorrow.
5220
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: June 20, 2015, 09:49:35 am »
overthrown hucks = teammates not fast enough 