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Messages - LBSS

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5311
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.

5312
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.

5313
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.

5314
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>


5315
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.

5316
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.

5317
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.

5318
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.

5319
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 12, 2015, 10:04:16 am »
post that video son! four plates!  :lololol:

5320
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 11, 2015, 10:03:01 pm »
poor guy.

5321
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>

5322
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 11, 2015, 01:19:02 pm »
WEIGHT: ???
SORENESS: low back a little
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up
extended hip opening sequence, felt good. peroneals are really tight on my right leg.

- shoot around and jumps x 30 mins
had to leave because gay* dodgeball is renting out the gym on sunday afternoons now until march. good to know. nothing really ME but lots of drop-steps and SLRVJ. felt okay, shot was all over the place.

guess football isn't happening, i haven't seen anything about it since a couple days ago. oh well, probably for the best.

*literally, it's a league sponsored by a gay sports bar and made up almost completely, if not truly completely, of gay men.

5323
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2015, 08:47:22 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none. left shoulder actually feels better than it has in...a year? like maybe 85%.
MENTAL STATE: annoyed

- warm up

- SVJ x 3

- DB jump squat @10s x 3

- SVJ

- MSEM squat 295 x 5
dude came over to tell me i was making it look too easy. warm ups felt very smooth and solid, minimal twisting and very even. felt very solid, later reps stronger than earlier reps. AELS was all that was between me and three plates.

- superset x 2
-- DB OHP 50s x 8,6
-- pull up +15 x 8,6

- inverted row x 5
- push ups x 35
- kroc row 80 x 15,10/each
- inverted row x 5

- stretch

tomorrow will jump and play touch football in some order. gonna take it easy on the football, last time i played i was sore for a week. maybe cap myself at an hour. at least it'll be above freezing tomorrow.

5324
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 08, 2015, 01:57:01 pm »
rest=good vert.

5325
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2015, 09:41:05 pm »
^^^getting down in weight is not to be underestimated. witness the success, for a time, of adarq's athletic anorexia quest. i'm pretty lean but i wonder if a dedicated cut wouldn't have me jumping higher, or if the cost isn't worth it.

it is cold as buhjeezus outside. reminds me of college.

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: a little distracted

- warm up

- SLRVJ x ~8

- one-step DLRVJ x ~10

- SVJ x 5

- squat MSEM 275 x 6

- squat 225 x 10
yeah man i'm all over the place. thinking too hard, feeling too hard. need to take my own advice from two days ago.

- superset x 2
-- DB OHP 50s x 8,5
-- pull up +15 x 8,5

- DB single leg RDL 35s x 10,10/leg

- stretch

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