6016
Pics, Videos, & Links / Re: beast
« on: January 30, 2014, 12:37:27 pm »
paging flander...
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6017
Pics, Videos, & Links / Re: beast
« on: January 30, 2014, 10:37:27 am »
https://www.facebook.com/photo.php?v=694183940621320
150kg, 2x bw jerk from the rack. by a woman. this is more than 90% of my all-time squat PR. fml.
150kg, 2x bw jerk from the rack. by a woman. this is more than 90% of my all-time squat PR. fml.
6018
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: January 30, 2014, 09:03:47 am »
i have been using creatine in my PWO shakes.
6019
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 30, 2014, 09:01:55 am »
an old gym buddy is moving to london, so i worked out with her and an other friend last night.
WEIGHT: 175
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- paused ATG squat 250 x 3,3
- squat 205 x 20
- bench 185 x 5,5,10
- superset x 2
-- assisted natural GHR x 8
-- DB row 70 x 10
- decline sit up 35 x 10
- stretch
no soreness today from the 20-repper or the GHRs.
WEIGHT: 175
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- paused ATG squat 250 x 3,3
- squat 205 x 20
- bench 185 x 5,5,10
- superset x 2
-- assisted natural GHR x 8
-- DB row 70 x 10
- decline sit up 35 x 10
- stretch
no soreness today from the 20-repper or the GHRs.
6020
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: January 29, 2014, 06:58:16 pm »
feet and legs always get fucked up during long-haul flights. don't worry about it.
6022
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 28, 2014, 02:02:59 pm »6023
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: January 28, 2014, 11:37:18 am »
all pete seeger, all the time. rest in peace, you titan of justice and music.
<a href="http://www.youtube.com/watch?v=pd_5-2kCzfs" target="_blank">http://www.youtube.com/watch?v=pd_5-2kCzfs</a>
6024
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2014, 09:38:43 am »
it's all academic, as far as i'm concerned. i'm not going to consciously try to change my plant now, i'm too close to my goal to be fiddling with fundamental stuff like that. if it happens on its own, it happens.
6025
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2014, 11:07:36 pm »
WEIGHT: 174.5
SORENESS: neck, hip flexors, hamstrings
ACHES/INJURIES: left shoulder
MENTAL STATE: okay, a little out of it
- warm up
- SVJ x 6 and a few more jumps of various kinds
- paused squat 245 x 3,3
- superset x 5
-- bench 95 x 10
-- lat pull down 100 x 10
- band pull aparts x 10,10
SORENESS: neck, hip flexors, hamstrings
ACHES/INJURIES: left shoulder
MENTAL STATE: okay, a little out of it
- warm up
- SVJ x 6 and a few more jumps of various kinds
- paused squat 245 x 3,3
- superset x 5
-- bench 95 x 10
-- lat pull down 100 x 10
- band pull aparts x 10,10
6026
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2014, 01:52:31 pm »Some related stuff about those last couple inches and how much above you need to be : http://www.higher-faster-sports.com/lastlittlebit.html
I am sure i have posted it again and you have read it too back then but oh, well!
thanks vag, i'd read that before but not in a long time. i've been breaking down my approach, as you know, and it's helped a lot. this gives another way to do that, which i'll try next time i'm jumping. i'm obviously a hop jumper.
@chris, i'm sure you're right! at the moment, though, "dunking" at all will feel like the apex of my life.
6027
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2014, 11:50:44 am »
i need to start bringing my own ball to the gym, the balls they have there suck mightily and don't bounce high enough. need a super-inflated ball like adarq used to use. or someone to throw me lobs, but that's unlikely.
a "dunk" would basically be the most exciting thing i've ever done, let alone a dunk. perfect lob, perfect timing, rattle it in off the back iron? mission accomplished. i guess i've got the height now according to y'all. but a dunk would obviously be better and i'm still 1.5-2 inches shy.
a "dunk" would basically be the most exciting thing i've ever done, let alone a dunk. perfect lob, perfect timing, rattle it in off the back iron? mission accomplished. i guess i've got the height now according to y'all. but a dunk would obviously be better and i'm still 1.5-2 inches shy.
6028
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2014, 09:43:19 am »
^^^so i hope. on that note, i took a pic of my hand so you can see the progression of my "normal" jump, i.e., the height i can get on an average day. the callouses, from where i grab the rim, tell the story. mid-palm is not a callous yet, just a little scrape in the middle there.
6029
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 26, 2014, 07:16:33 pm »
WEIGHT: 174.5
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good
- warm up
- jumps x 30 minutes or so
got a couple of solid clean dunks with the mini soccer ball and a few more with the dodgeball. easily in the 34-35 range, so not at PR-tie levels. pretty good. touched rim several times off right SLRVJ, missed each try (of four) off left. SVJ during warm up was barely 30 or just below.
- superset x 5
-- DB swing 45 x 10
-- inverted row x 10 (alternated pronated/supinated grip)
-- dip x 8
minimal rest between exercises/sets
- decline sit up 18 x 10,10,10
- stretch
great workout, was just expecting to do the DB swing circuit and some core stuff to get the juices flowing but the court was empty when i got there. score one for luke. did a lot of jumps, clear drop off toward the end but could still consistently get 33. peak not there, though.
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good
- warm up
- jumps x 30 minutes or so
got a couple of solid clean dunks with the mini soccer ball and a few more with the dodgeball. easily in the 34-35 range, so not at PR-tie levels. pretty good. touched rim several times off right SLRVJ, missed each try (of four) off left. SVJ during warm up was barely 30 or just below.
- superset x 5
-- DB swing 45 x 10
-- inverted row x 10 (alternated pronated/supinated grip)
-- dip x 8
minimal rest between exercises/sets
- decline sit up 18 x 10,10,10
- stretch
great workout, was just expecting to do the DB swing circuit and some core stuff to get the juices flowing but the court was empty when i got there. score one for luke. did a lot of jumps, clear drop off toward the end but could still consistently get 33. peak not there, though.
6030
Strength, Power, Reactivity, & Speed Discussion / Re: dam can't keep body fat off
« on: January 26, 2014, 07:10:46 pm »
yes