5671
Pics, Videos, & Links / Re: Seeking suggestion to improve my running approch pls.
« on: June 19, 2014, 09:56:22 am »Just don't do it for one week only to change it once again.
i cannot upvote this enough.
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i cannot upvote this enough.
5672
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2014, 09:55:03 pm »
WEIGHT: 173
SORENESS: hamstrings, calves
ACHES/INJURIES: none but calves a bit tight, right one started cramping during last set of GHRs
MENTAL STATE: okay but a little tired
- warm up
- jumps x a few
basketball court was unexpectedly free. shot around a bunch and did some layups. tried to warm up my shoulder but it was still bothering me. got one good and a couple of bad four-step DLRVJ in, probably ~33.
- bench warm up
shoulder buggin, quit
- superset x 3
-- chest support rear flyes 15s x 10
-- paused push up x 10
- explosive step up 20s x 8,8
- superset x 2
-- step up 50s x 10
-- GHR x 6
calf started cramping as noted above.
- stretch
kind of a weak workout but not surprising for third day in a row even if none of the workouts individually has been that hard. i haven't slept enough this week. the step was too low but otherwise i like these, low chance of back injury and i can see making them hard enough to be worthwhile.
SORENESS: hamstrings, calves
ACHES/INJURIES: none but calves a bit tight, right one started cramping during last set of GHRs
MENTAL STATE: okay but a little tired
- warm up
- jumps x a few
basketball court was unexpectedly free. shot around a bunch and did some layups. tried to warm up my shoulder but it was still bothering me. got one good and a couple of bad four-step DLRVJ in, probably ~33.
- bench warm up
shoulder buggin, quit
- superset x 3
-- chest support rear flyes 15s x 10
-- paused push up x 10
- explosive step up 20s x 8,8
- superset x 2
-- step up 50s x 10
-- GHR x 6
calf started cramping as noted above.
- stretch
kind of a weak workout but not surprising for third day in a row even if none of the workouts individually has been that hard. i haven't slept enough this week. the step was too low but otherwise i like these, low chance of back injury and i can see making them hard enough to be worthwhile.
5673
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 18, 2014, 09:48:08 am »
he makes some sweet passes, too. here's his offer sheet:
Arizona
Duke
Florida
Georgetown
Kansas
Kentucky
Louisville
Memphis
Miami (FL)
Missouri
UNLV
Virginia
so yeah, guess he's legit.
Arizona
Duke
Florida
Georgetown
Kansas
Kentucky
Louisville
Memphis
Miami (FL)
Missouri
UNLV
Virginia
so yeah, guess he's legit.
5674
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2014, 07:35:12 am »The 60m will get faster once you do them more. It seems like you've got decent acceleration you've just got to build up your top speed/speed endurance.
this is my hope. i've been doing them for a few months now, though, with no real improvement. then again it's not like i've been training the smartest or most consistently with the sprints, so there's that.
5675
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 17, 2014, 10:25:20 pm »
WEIGHT: ???
SORENESS: upper hams, low back a little
ACHES/INJURIES: none, just feel a little dead
MENTAL STATE: okay
- warm up
- prime times x 30y,30y,30y
- heel-toe runs x 30y,30y,30y
- SL bound x a bunch, did not keep track of distance reps or sets
wayyyy better than before, i think. instead of focusing on bringing the front leg up i focused on getting the legs split through the cycle and getting the front foot down heel-toe and driving through. still pretty ugly i think but closer to the guy in the last video t0ddday posted. will continue with heel-toe runs as a lead-in to these. helped that half the field was open so i had some space to work with
- sprint 30m x 3; 60m x 2
4.6, 4.6, 4.6; 8.3, 8.3 -- so slow, just bad news all the way around. started third 60m but stumbled a bit on the start and was like fuck it.
- stretch
gym tomorrow for upper lifting, SL leg stuff and GHRs. probably play a couple games of pick up on thursday, rest friday, and then try to have a good day of jumps on saturday.
SORENESS: upper hams, low back a little
ACHES/INJURIES: none, just feel a little dead
MENTAL STATE: okay
- warm up
- prime times x 30y,30y,30y
- heel-toe runs x 30y,30y,30y
- SL bound x a bunch, did not keep track of distance reps or sets
wayyyy better than before, i think. instead of focusing on bringing the front leg up i focused on getting the legs split through the cycle and getting the front foot down heel-toe and driving through. still pretty ugly i think but closer to the guy in the last video t0ddday posted. will continue with heel-toe runs as a lead-in to these. helped that half the field was open so i had some space to work with
- sprint 30m x 3; 60m x 2
4.6, 4.6, 4.6; 8.3, 8.3 -- so slow, just bad news all the way around. started third 60m but stumbled a bit on the start and was like fuck it.
- stretch
gym tomorrow for upper lifting, SL leg stuff and GHRs. probably play a couple games of pick up on thursday, rest friday, and then try to have a good day of jumps on saturday.
5676
Introduce Yourself / Re: Help on program
« on: June 17, 2014, 08:08:31 pm »
it depends, it depends, it depends. lots of things work, the amount of information you provided is not enough for anyone to give you any meaningful advice at all.
5677
Strength, Power, Reactivity, & Speed Discussion / Re: Help Me Restart
« on: June 17, 2014, 12:50:38 pm »
congrats on the progress! good luck with getting the bulk underway.
all my lean protein meal suggestions involve meat, so can't help much there. if you ever switch over to omnivore status let me know, i got recipes galore. made some tasty pulled chicken last week that's still going strong. i've made about 7-8 pounds of pulled pork in the past month, too. yum.
there have got to be some sites you can check out, though. just google "vegetarian bodybuilding recipes" or something like that.
all my lean protein meal suggestions involve meat, so can't help much there. if you ever switch over to omnivore status let me know, i got recipes galore. made some tasty pulled chicken last week that's still going strong. i've made about 7-8 pounds of pulled pork in the past month, too. yum.
there have got to be some sites you can check out, though. just google "vegetarian bodybuilding recipes" or something like that.
5678
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 17, 2014, 09:40:58 am »
rad man, that's good work. godspeed with the PhD.
5679
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 17, 2014, 09:39:26 am »Acy was my favorite.
yeah he's awesome. got that anger.
5680
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 17, 2014, 09:13:44 am »<a href="http://www.youtube.com/watch?v=zaBiGkbjf9s" target="_blank">http://www.youtube.com/watch?v=zaBiGkbjf9s</a>
We just saw men fly!
this is amazing. some of the calls are awesome, too. iman shumpert and quincy acy don't get enough love as nasty in-game dunkers. russell westbrook does and he deserves every bit of it. his dunk at ~8:45 sticks out to me for some reason.
5681
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 16, 2014, 11:44:09 pm »
the guy actually wrote back this time. their sprint workouts are generally:
- warm up
- drills
- 2 x (50,100,200,400) @85% (explicitly described as "lactate threshold" training)
- cool down
the main coach is a "marathoner who loves sprinting." so a bit dubious/disappointing with respect to speed work of the type acole's been doing and t0ddday does, and what i'm really interested in. worth checking out, though. maybe i'd meet someone there who's actually interested in sprinting and has a better idea what they're doing than i do.
- warm up
- drills
- 2 x (50,100,200,400) @85% (explicitly described as "lactate threshold" training)
- cool down
the main coach is a "marathoner who loves sprinting." so a bit dubious/disappointing with respect to speed work of the type acole's been doing and t0ddday does, and what i'm really interested in. worth checking out, though. maybe i'd meet someone there who's actually interested in sprinting and has a better idea what they're doing than i do.
5682
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 16, 2014, 09:36:19 pm »
WEIGHT: ???
SORENESS: upper hams, i presume from the BSS on saturday
ACHES/INJURIES: none
MENTAL STATE: U-S-A!
- warm up
- various SL jumps and bound drills x 20 mins
doing heel-toe runs and gradually building speed seems to be a good one. doesn't get the two-arm pump but i feel like i could build from those.
- easy sprint 120y x 6
just to get the heart rate up. was completely dark by the time they finished, i guess soccer was off tonight because of the game, so there was no one there to turn on the lights?
- stretch
- cool down
will stretch again in a bit.
ETA: DL bounds are out. they come too close to irritating my back.
SORENESS: upper hams, i presume from the BSS on saturday
ACHES/INJURIES: none
MENTAL STATE: U-S-A!
- warm up
- various SL jumps and bound drills x 20 mins
doing heel-toe runs and gradually building speed seems to be a good one. doesn't get the two-arm pump but i feel like i could build from those.
- easy sprint 120y x 6
just to get the heart rate up. was completely dark by the time they finished, i guess soccer was off tonight because of the game, so there was no one there to turn on the lights?
- stretch
- cool down
will stretch again in a bit.
ETA: DL bounds are out. they come too close to irritating my back.
5683
Introduce Yourself / Re: Help on program
« on: June 16, 2014, 08:28:19 pm »Hey
Anyone got some go to workout that will increase athletism..
do sports.
5684
Futbol (soccer) / The WC 2014 thread
« on: June 16, 2014, 08:27:57 pm »
USA 2-1 GHANA!!!!!! SWEET VENGEAAAAAAAAAAANCE!!!!!!!!!!!!!
(edited thread title cause it has obviously expanded)
(edited thread title cause it has obviously expanded)
5685
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 16, 2014, 03:49:09 pm »
that is some grade-A found poetry material.