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Messages - LBSS

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5461
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2014, 09:28:27 am »
yesterday: FIF Day 13

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, tired

- warm up

- SVJ x 4; RVJ x 5 @90%

- plank x 30s,30s

- leg raise x 15,15
legs basically straight now

- SL glute thrust x 50/leg (25,25)

- seated hip flexor w/3s pause x 8,8/leg

- stretch

well, i'm a day behind now.

5462
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 06:24:52 pm »
yeah sorry, i meant cowed, not scooby. the post is here: http://www.adarq.org/progress-journals-experimental-routines/from-bull-to-beast-hopefully/msg102949/#msg102949.

Quote
1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.

one thing to add is that it's also useful as a day-to-day AREG thing. for example, i always jump higher off a step than from standing (obviously). but on days when i'm not super bouncy or smooth for whatever reason i might get no more benefit off three steps than two. so that day i only do two step jumps.

5463
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 02:10:09 pm »
Quote from: Dreyth on December 15, 2014, 11:52:03 am
Quote from: LBSS on December 15, 2014, 09:17:45 am
i'm mostly impressed that you're getting that high off two with no arm swing.

That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.

I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.

that's the thing, though: swinging the ball down hard is a boost but can't come close to a full-amplitude arm swing. if you practiced a bit (t0ddday technique, see my or scooby's journals for an explanation) i bet you'd be at 40".

5464
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 09:17:45 am »
i'm mostly impressed that you're getting that high off two with no arm swing.

5465
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2014, 09:15:12 am »
nah nah adarq, if you keep getting into running i give even odds that you end up doing an ultra. maybe not a hundred, but an ultra. you don't seem to do things halfway very much...

5466
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2014, 03:59:25 pm »
yesterday: FIF Day 12

WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: feet, lower back
MENTAL STATE: good

- warm up

- SVJ x 4 @90-100%; RVJ x 5 @90-100%
because i couldn't yesterday and the court was open. considering how sore my glutes were these were not terrible.

- reverse hyper x 15,15

- squat
low back not feeling it, no sense at all in pushing.

- BSS ISO x 60s/leg
getting easier

- advanced glute bridge ISO x 60s
also getting easier

- calf raise 385 x 20,20,20

- stretch

5467
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 13, 2014, 02:40:26 pm »
last night:

FIF Day 11

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

- warm up

- SVJ and RVJ

- plank x 30s,30s

- leg raise x 15,15

- SL glute thrust x 50/leg (20,20,10)

- seated hip flexor w/3s pause x 8,8/leg

- stretch

rushed and gym closed on saturday night so no warm up or jumps.

5468
Pics, Videos, & Links / Re: beast
« on: December 12, 2014, 07:18:36 pm »
 :trolldance:

<a href="http://www.youtube.com/watch?v=eNbCTtbJm4k" target="_blank">http://www.youtube.com/watch?v=eNbCTtbJm4k</a>

5469
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: December 12, 2014, 04:15:23 pm »
anybody else notice that sometimes only upvoting is available? like, the downvote arrow just doesn't appear on the screen?

5470
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2014, 09:20:07 am »
skipped wednesday because of office holiday party.

last night:

FIF Day 10

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

- warm up

- side-to-side depth jump x 20,20

- BB hip thrust 155 x 12,12

- DB BSS 50s x 10,10,10

- BSS ISO x 60s/leg

- calf raise 365 x 20,20,20

- bench 135 x 10+3+3+3

- pull ups x 19/total

- stretch

5471
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 11, 2014, 11:58:31 pm »
Quote from: acole14 on December 11, 2014, 09:43:24 pm
Quote from: LBSS on December 11, 2014, 08:32:25 am
australians know who johnnie cochran is?

Yep, mainland Australia got TV in 1995 just in time for the trial. Before that we had to ride our kangaroos down to the local post office to get the news headlines via telegraph.

 :trollface:

hahahahahaha, fair enough. i just didn't think anyone outside the states cared about OJ simpson. shows my provincialism, i suppose.

i watched the white ford bronco chase live. came on during a basketball game. i was at my grandparents' house and remember being kind of pissed that the game was being interrupted but also being glued to the tv and vaguely understanding that something very important and strange was happening. that whole episode was bananas. espn did a good documentary about it a couple years ago: https://www.youtube.com/watch?v=8l3qXxBaB_o.

5472
Pics, Videos, & Links / Re: Frank Yang Returns to the Gym
« on: December 11, 2014, 11:54:16 pm »
seems to have gotten over his old gf pretty quickly. also, his triceps are awesome. i wonder if he had a fake dick on the front of his shorts or something.

5473
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 11, 2014, 08:32:25 am »
australians know who johnnie cochran is?

5474
Pics, Videos, & Links / Re: beast
« on: December 10, 2014, 12:46:37 pm »
<a href="http://www.youtube.com/watch?v=8mlU9FfSx0A" target="_blank">http://www.youtube.com/watch?v=8mlU9FfSx0A</a>

damn, what a finish!

5475
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 10, 2014, 12:46:03 pm »
i wasn't talking about your form, i was talking about how it's unsafe to do jump squats with that much weight on your back. doing them with lighter weight can have a strong potentiation effect, in addition to helping build power, but doing them with that much weight is a terrible idea.

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