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Messages - LBSS

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6001
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 09, 2014, 11:38:45 am »
last night headache stayed bad but i did some shoulder stability stuff (planks, paused pushups with exaggerated scap retraction, band pull aparts/pushes) and some stretching.

today my headache...stayed bad. so i took the day off work. just now getting out of bed and it's 11:30. headache is somewhat better than 7:30, when i took some aspirin and drank some more water, but still unpleasant. hopefully it'll be better in a couple of hours and i can get in a mid-afternoon workout.

6002
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 08, 2014, 08:23:22 pm »
interesting. i never think about ankle extension on anything but maybe donkey ankle bounces. way too in the weeds for me cue-wise. i still have to cue myself to stay low and build speed on each step during running jumps.

6003
Pics, Videos, & Links / Re: beast
« on: June 08, 2014, 07:32:34 pm »
<a href="http://www.youtube.com/watch?v=pJ2xhEneGt0" target="_blank">http://www.youtube.com/watch?v=pJ2xhEneGt0</a>

god he just FUCKS with it.

ETA: i love the lady commenter, who just laughs. that's the appropriate response.

6004
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 08, 2014, 07:28:27 pm »
are you more aware of ankle extension on SL jumps than DL, in general?

6005
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 08, 2014, 07:05:26 pm »
i upvoted a bunch of adarq's posts to restore the natural balance of things. otherwise this weekend was a loss training wise but a huge gain fun/relaxation wise. one of my really good friends got married so there were tons of great friends in from out of town and we just had a blast. now i have a headache and a bit of nausea and am very tired. worth it.

6006
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 07, 2014, 10:47:43 am »
left shoulder still buggin'...

6007
Futbol (soccer) / remi gaillard - amazing WC trick shots
« on: June 06, 2014, 02:26:51 pm »
<a href="http://www.youtube.com/watch?v=XZzJxWbWXtY" target="_blank">http://www.youtube.com/watch?v=XZzJxWbWXtY</a>

6008
Introduce Yourself / Re: hello all
« on: June 06, 2014, 02:05:39 pm »
Raptor?

6009
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 06, 2014, 11:39:05 am »


38 years old! love how he just shoves belinelli out of the way.

6010
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2014, 11:06:40 am »
thanks vag.

raptor, go to hell.  :trollface:

left shoulder bothering me today a bit more than normal. no pain at rest but less pain-free ROM in external rotation. good to know.

6011
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 05, 2014, 07:22:00 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, low back tightened up during jumping
MENTAL STATE: good

- warm up

- DLRVJ x ~15
got a couple of clean dunks with the mini soccer ball and volleyball, and a bunch more that i back ironed or rattled in. low back started to tighten up so i shut it down. given how shitty i've been feeling this was very encouraging. definitely the highest i've ever jumped in glasses (contacts were bothering me), lol.



- hands-to-elbows plank x 10,10,10

- band pull aparts x 20,20,20

- captains of crush work (i haven't been logging this but i've been doing it a little bit, not enough)

- stretch

6012
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 05, 2014, 07:47:47 am »
you know you can really jump as a short guy when you can tomahawk with both hands off two feet after a dribble approach.

6013
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 05, 2014, 07:29:14 am »
thanks chris!

raptor, the SL hip thrust was primarily glute with a little bit of hamstring thrown in. like 90/10.

6014
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 04, 2014, 11:47:15 pm »
took raptor's advice for the most part.

WEIGHT: 175
SORENESS: none but legs still felt a little dead
ACHES/INJURIES: left shoulder, low back a little throughout the day
MENTAL STATE: okay

- warm up
extended stretching, primarily for hips but also a bunch of gentle hanging from the pull up bar with my feet on the ground, moving my shoulders around and easing in and out. turns out i can make my shoulder more limber and less painful by warming it up a lot and stretching. WHO KNEW?!??!

- leg lowers x 10,10

- SL glute thrust x 20,20

- SL hip flexor lift @3s pause x 20,20

- SL RDL bw x 10,10

- bench 225 x 5,5,4
FUCK FUCK FUCK FUCK i was sooooo close on the last rep. second set was really good, thought i had it in the bag. still a PR.  :trolldance:

- bunch of rows, mostly inverted with feet elevated

- hands-to-elbows plank x 10,10

- bent elbow band rotation sequence x 10/e

- shoot around x 10-15 mins

active recovery, i guess. so extremely blown about not hitting 225 x 5,5,5. laughed out loud after i racked the bar on the third set. the spotter was dumb, i'd failed plain and simple but he made me work for it to re-rack and was like "i barely touched it" afterward. he was trying to be nice but it's like, dude, that's not how you spot. i was all ready to take a break from benching, just stick to closed-chain BW stuff for a while. now i gotta try again. still not bad for not having benched in more than a week.

6015
Injury, Prehab, & Rehab talk for the brittlebros / Re: Plyometric give me Metatarsal Pain... >.<
« on: June 04, 2014, 11:36:59 pm »
that's interesting, you'll find a lot of people on here favor jumping in the lightest/least-cushioned shoes possible. there's a minimum necessary, of course (except for avishek, who i've seen do a 35+ running jump in bare feet, on a track surface), but for the longest time i jumped exclusively in racing flats. adarq started me at least, and i know some others, on that path. now i've found some tennis shoes that weigh as little as my flats (~7.5 oz) but have that wide and flat sole. may eventually just go back to flats.

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