5476
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 10, 2014, 12:21:17 pm »
too much weight. dangerous for back, low benefit. less weight, more jump.
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5477
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 10, 2014, 09:35:30 am »
killing it, man, great to see so much progress! 
5478
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2014, 09:31:36 pm »
FIF Day 9
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- SVJ x 4; two-step RVJ x 6 @90%
- plank x 30s,30s
- leg raise x 13,13
- SL glute raise x 50/leg (25,15,10)
- seated hip flexor raise w/3s pause x 8,8/leg
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- SVJ x 4; two-step RVJ x 6 @90%
- plank x 30s,30s
- leg raise x 13,13
- SL glute raise x 50/leg (25,15,10)
- seated hip flexor raise w/3s pause x 8,8/leg
- stretch
5479
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 09, 2014, 07:20:23 pm »5480
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 09, 2014, 06:44:23 pm »
what acole said. one thing: if there's no jump pit, or it's covered over (the one at the track where i go is always covered) then just do the jumps anyway. you won't go quite as far at the end but that's okay.
5481
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 09, 2014, 09:22:57 am »
MORE. SPRINTING. VOLUME.
5482
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2014, 12:31:58 am »
yesterday: FIF Day 7
- rest
tonight: FIF Day 8
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- low front-to-back depth jump x 20,20
- reverse hyper x 12; +10 x 12
used ankle weights that they had in the gym after trying and failing to use a DB.
- squat 275 x 5,5,5
- BSS ISO x 60s/leg
- advanced glute bridge ISO x 60s
- calf raise 355 x 20,20
remembered that the sled weighs 50lbs.
- some OHPs and pull ups
- stretch
- rest
tonight: FIF Day 8
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- low front-to-back depth jump x 20,20
- reverse hyper x 12; +10 x 12
used ankle weights that they had in the gym after trying and failing to use a DB.
- squat 275 x 5,5,5
- BSS ISO x 60s/leg
- advanced glute bridge ISO x 60s
- calf raise 355 x 20,20
remembered that the sled weighs 50lbs.
- some OHPs and pull ups
- stretch
5483
Bios / Re: Animals
« on: December 08, 2014, 07:49:24 pm »5484
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2014, 05:11:13 pm »
putting this gif here for later use because it is awesome.
5485
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 08, 2014, 09:45:15 am »
http://deadspin.com/russell-westbrooks-dunk-on-josh-smith-makes-the-pistons-1668067016
look at the bench reactions.
look at the bench reactions.
5486
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 08, 2014, 09:20:22 am »
why would you give up on PPs that fast? if you lack stability and a rock solid core and feel that PPs challenge those, then maybe do some light PPs at least in part to help overcome those weaknesses?
5487
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 08, 2014, 09:18:46 am »5488
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 06, 2014, 08:56:46 pm »
FIF Day 5-6
combined the two because i had to skip yesterday.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: okay, a little tired
DAY 5
- warm up
- low depth jump forward and back x 20,20
- reverse hyper x 12,12
- squat 270 x 5,5,5
third set strongest, neural improvements continue. 275 next time.
- BSS ISO x 60s/leg
- advanced glute bridge x 60s
***walk home, gym closed***
- SL calf raise x 20,20,20/leg
DAY 6
- SVJ @90% x 5
can't do RVJ in my house and it's pouring rain outside.
- plank x 30s,30s
- leg raise x 15,15
- prone one leg glute raise x 50/leg (25,15,10)
- seated hip flexor w/3s pause x 8,8/leg
- stretch
combined the two because i had to skip yesterday.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: okay, a little tired
DAY 5
- warm up
- low depth jump forward and back x 20,20
- reverse hyper x 12,12
- squat 270 x 5,5,5
third set strongest, neural improvements continue. 275 next time.
- BSS ISO x 60s/leg
- advanced glute bridge x 60s
***walk home, gym closed***
- SL calf raise x 20,20,20/leg
DAY 6
- SVJ @90% x 5
can't do RVJ in my house and it's pouring rain outside.
- plank x 30s,30s
- leg raise x 15,15
- prone one leg glute raise x 50/leg (25,15,10)
- seated hip flexor w/3s pause x 8,8/leg
- stretch
5489
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 05, 2014, 05:49:50 pm »LBSS is right, the best way to jump quicker/with less dip is to go jump that way. Look at KF, he can jumpsquat a fuck ton im sure but id he curious what his vert it with almost no "dip" compared to hos normal SVJ. Id bet its remarkably lower in comparison since hes never trained for it (that I know of). And now im actually quite curious! KF...wanna try it?
KF's SVJ dip is one of the deepest i've ever seen. it's ATG. he'd jump way lower with a smaller dip, i guarantee it.
5490
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 05, 2014, 04:10:42 pm »
wuss. you're not a real lifter until you've PR'd to maroon 5.