5776
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 13, 2014, 01:32:56 pm »
dude he could dunk over yao. 
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5777
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 13, 2014, 12:24:29 pm »
YOUR LINK IS INVALID.
5778
Strength, Power, Reactivity, & Speed Discussion / Re: Revisiting the Lance/Adarqui/Rippetoe half squat debate
« on: May 12, 2014, 02:36:58 pm »
you're welcome, that was me. you're welcome.
5779
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 09, 2014, 06:08:20 pm »
WEIGHT: ???
SORENESS: hamstrings, abs a tiny bit
ACHES/INJURIES: lower back still sensitive but not bothering me most of the time, left shoulder
MENTAL STATE: good, then pissed
- jumps
gym schedule said open gym, showed up and turns out it was pre-k soccer lesson time. this wouldn't have pissed me off except that i planned my fucking afternoon around when the court would be free. jumps would have sucked anyway but still. so instead...
- bound practice x a whole bunch of LRLR and RLRL
got a couple on film, will post shortly. still ugly and inconsistent. in my mind i should be planting heel-toe but that just is not happening in real life. to the point where i think that maybe you're just supposed to plant on these as if you were sprinting? t0ddday? calves were wrecked by the end of these.
- donkey ankle bounces x 15,15,15,15
- bench 220 x 3; 215 x 5; 220 x 5
spotter gave a wonky lift on the first set and it threw me off. second and third sets were really strong. 225 next time.
- feet elevated inverted row x 15,15,15
- ab cable pull down 60 x 10; 90 x 10; 110 x 10
110 is closer to the appropriate weight. these i felt a wee bit in the back. i wish my left shoulder would let me do hanging leg raises.
- stretch
later:
- lacrosse ball smashing glutes
SORENESS: hamstrings, abs a tiny bit
ACHES/INJURIES: lower back still sensitive but not bothering me most of the time, left shoulder
MENTAL STATE: good, then pissed
gym schedule said open gym, showed up and turns out it was pre-k soccer lesson time. this wouldn't have pissed me off except that i planned my fucking afternoon around when the court would be free. jumps would have sucked anyway but still. so instead...
- bound practice x a whole bunch of LRLR and RLRL
got a couple on film, will post shortly. still ugly and inconsistent. in my mind i should be planting heel-toe but that just is not happening in real life. to the point where i think that maybe you're just supposed to plant on these as if you were sprinting? t0ddday? calves were wrecked by the end of these.
- donkey ankle bounces x 15,15,15,15
- bench 220 x 3; 215 x 5; 220 x 5
spotter gave a wonky lift on the first set and it threw me off. second and third sets were really strong. 225 next time.
- feet elevated inverted row x 15,15,15
- ab cable pull down 60 x 10; 90 x 10; 110 x 10
110 is closer to the appropriate weight. these i felt a wee bit in the back. i wish my left shoulder would let me do hanging leg raises.
- stretch
later:
- lacrosse ball smashing glutes
5780
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2014, 09:41:59 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back
MENTAL STATE: good
- warm up
- bounds x a bunch
still bad but started to feel it on one or two reps. mostly bad.
- sprint 30m x 3; 60m x 3; 110m x 3
(4.3,4.3,4.3)(7.9,7.9,8.4)(15.7,15.0,15.3)
- cool down
- stretch
the dropoff after the second 60 is obviously very dramatic. smoked after the third 110. did the first 110 submax and it was only 0.7 slower than the second rep -- second and third felt all-out although i do wonder if i'd run faster if i had someone to race. either way, yikes.
also, tony reali -- stat boy from PTI for my fellow american espn-watchers -- was doing some kind of intervals around the track. dude's in solid shape.
SORENESS: none
ACHES/INJURIES: lower back
MENTAL STATE: good
- warm up
- bounds x a bunch
still bad but started to feel it on one or two reps. mostly bad.
- sprint 30m x 3; 60m x 3; 110m x 3
(4.3,4.3,4.3)(7.9,7.9,8.4)(15.7,15.0,15.3)
- cool down
- stretch
the dropoff after the second 60 is obviously very dramatic. smoked after the third 110. did the first 110 submax and it was only 0.7 slower than the second rep -- second and third felt all-out although i do wonder if i'd run faster if i had someone to race. either way, yikes.
also, tony reali -- stat boy from PTI for my fellow american espn-watchers -- was doing some kind of intervals around the track. dude's in solid shape.
5781
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: May 08, 2014, 04:25:07 pm »
5782
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 08, 2014, 11:32:37 am »
u r 2 smart 4 me
5783
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 08, 2014, 10:09:57 am »
you never do that when you're frustrated, vag?
a;oiwefj;awef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawe;oijawef;oijawef;oij
a;oiwefj;awef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawe;oijawef;oijawef;oij
5784
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 08, 2014, 10:08:35 am »
this link: http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/msg99402/#msg99402
caption: "found poetry, brought to you by seifullaah and lbss"
caption: "found poetry, brought to you by seifullaah and lbss"
5785
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 07, 2014, 09:13:21 am »
i'm going to kill you in your sleep, then steal your CNS.
5786
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: May 07, 2014, 09:12:34 am »
nice man, not even a hint of hip help! i got a muscle up the first time i tried but it was definitely crossfit-style. i'm sure i could not do one without swinging my hips.
5787
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 06, 2014, 09:51:07 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back
MENTAL STATE: okay
- warm up
- a ton of skips and bounds x 20-25 mins
- easy sprint 130m x 4
- some more skips
- superset x 3
-- push up x 20
-- crunch x 50
- stretch and a bit of mob for shoulders
well, that could have gone a lot worse. back felt okay despite a few twinges, even somewhat looser by the end of the workout. smart to keep everything easy, though. left stopwatch at home to force myself to slow down. i am still horrific at bounding, unable to put any kind of power into the ground or get my lead foot out in front where it should be in order to sweep back up and under.
SORENESS: none
ACHES/INJURIES: lower back
MENTAL STATE: okay
- warm up
- a ton of skips and bounds x 20-25 mins
- easy sprint 130m x 4
- some more skips
- superset x 3
-- push up x 20
-- crunch x 50
- stretch and a bit of mob for shoulders
well, that could have gone a lot worse. back felt okay despite a few twinges, even somewhat looser by the end of the workout. smart to keep everything easy, though. left stopwatch at home to force myself to slow down. i am still horrific at bounding, unable to put any kind of power into the ground or get my lead foot out in front where it should be in order to sweep back up and under.
5788
News, Announcements, & Suggestions / change the "comment" at the top of the page?
« on: May 06, 2014, 06:02:43 pm »
yo adarq: might just be me being stupid, but i can't change the comment at the top away from KF's 470-lb paused squat. tryna put up that seifullaah found poetry.
5789
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 06, 2014, 05:57:39 pm »
btw i sent my version of your post, the one that i broke into lines, to a friend of mine who is a poet. his response: "I LOVE THIS."
not to make you self-conscious or anything.
not to make you self-conscious or anything.
5790
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 06, 2014, 04:03:52 pm »It was a nice day
slight wind from north direction, which be
hitting me from the side and it was a good day as
I found
Something, which had caused to start feeling fast
during the runs compared to the last 2 weeks.
I found
out that I hadn't fully mastered the arm
Swing yet, not in the run but from start to driving out.
I found
that before I was swinging fast when I come out,
but this time I focussed on exploding out first then swinging arms
fast and I felt
fast again,
which was good.
found poetry.
in seriousness, what's up with the weird line breaks?