6061
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 26, 2014, 02:29:17 pm »
low back does not approve of bounds hurdle jumps i could do. (well, no hurdles but i could pretend.)
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6062
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 26, 2014, 10:53:13 am »
monday:
- some improved bounding, a ~PR in the 60 (8.0 fml) and a crap 110 (15.1)
last night:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: very good
- warm up
following chris's experience, kept warm up to just layups and drop steps, minimal shooting around. jump focused. in the progression i got a clean 30, possibly 30.5 on the SVJ, which is better than in the last few sessions for sure.
- DLRVJ x ~20
very frustrating, could not break through ~34. no clean dunks with the mini soccer ball. felt slow and muscular, no bounce, no smoothness. bah.
- monster pseudo circuit
-- band shoulder rotations x 10,10,10
-- cable hip thrust 120 x 15,15
-- curls 20s x 12,12
-- cable tricep pressdowns 80 x 12,12
-- leg press 400 x 10,10,10
-- leg press calf raise 240 x 10,10,10
-- smith machine shrug 185 x 12,12
- some improved bounding, a ~PR in the 60 (8.0 fml) and a crap 110 (15.1)
last night:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: very good
- warm up
following chris's experience, kept warm up to just layups and drop steps, minimal shooting around. jump focused. in the progression i got a clean 30, possibly 30.5 on the SVJ, which is better than in the last few sessions for sure.
- DLRVJ x ~20
very frustrating, could not break through ~34. no clean dunks with the mini soccer ball. felt slow and muscular, no bounce, no smoothness. bah.
- monster pseudo circuit
-- band shoulder rotations x 10,10,10
-- cable hip thrust 120 x 15,15
-- curls 20s x 12,12
-- cable tricep pressdowns 80 x 12,12
-- leg press 400 x 10,10,10
-- leg press calf raise 240 x 10,10,10
-- smith machine shrug 185 x 12,12
6063
Futbol (soccer) / Re: USA 2 - 1 Ghana
« on: June 26, 2014, 10:41:28 am »
i am going to have a motherfucking heart attack.
6064
News, Announcements, & Suggestions / Re: New hosting
« on: June 26, 2014, 10:33:47 am »
also no menu on the left
6065
Pics, Videos, & Links / Re: beast
« on: June 26, 2014, 09:05:00 am »
6066
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 23, 2014, 01:08:20 am »
today:
- watch US come within 15 seconds of beating portugal. feel empty inside. FIFTEEN SECONDS! this must be how iran felt when messi slew them at the last moment. just the best player pulling a rabbit out of his hat. fuck.
yesterday (in baltimore):
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: good
- warm up
- a few jumps
the baltimore gym rims are higher than normal, as previously noted. these didn't feel terrible but my shoulder was bugging so i didn't do too many of them. plus the positive reinforcement of getting most of my palm over the rim was not there. feels like regression to 2011 to just be nicking the rim on full run ups.
- bench 195 x 5,5,5
shoulder felt a little unstable so didn't push these. will get 3x5x225 one of these days if it kills me, but in no rush. AELS, AELS, AELS.
- superset x 3
-- cable row 10(?) x 10
-- ISO 45-degree hyper +35 x 30s
- superset x 2
-- dip x 12
-- curl 25 x 12; DB shrug 80s x 20
- superset x 2
-- hands-to-elbows plank x 12
-- leg lowers x 15
- stretch
seriously. ronaldo. fuck that guy.
- watch US come within 15 seconds of beating portugal. feel empty inside. FIFTEEN SECONDS! this must be how iran felt when messi slew them at the last moment. just the best player pulling a rabbit out of his hat. fuck.
yesterday (in baltimore):
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: good
- warm up
- a few jumps
the baltimore gym rims are higher than normal, as previously noted. these didn't feel terrible but my shoulder was bugging so i didn't do too many of them. plus the positive reinforcement of getting most of my palm over the rim was not there. feels like regression to 2011 to just be nicking the rim on full run ups.
- bench 195 x 5,5,5
shoulder felt a little unstable so didn't push these. will get 3x5x225 one of these days if it kills me, but in no rush. AELS, AELS, AELS.
- superset x 3
-- cable row 10(?) x 10
-- ISO 45-degree hyper +35 x 30s
- superset x 2
-- dip x 12
-- curl 25 x 12; DB shrug 80s x 20
- superset x 2
-- hands-to-elbows plank x 12
-- leg lowers x 15
- stretch
seriously. ronaldo. fuck that guy.
6067
Pics, Videos, & Links / Re: beast
« on: June 20, 2014, 04:56:10 pm »
an anecdote about boris diaw when he was just a young fella, told by current cavs GM.
Quote
Boris walks into the gym one day wearing flip-flops and holding his customary cappuccino, which was a staple for him every morning," Griffin recalled. "It was during pre-draft workouts, so he sees the Vertec [machine] and asks what it is.
We tell him it measures your vertical leap by determining how many of the bars you can touch. He asks what's the highest anyone has ever gone, and we tell him Amare' [Stoudemire] cleared the entire rack.
Boris puts down the cappuccino, takes off his flip-flops and clears the entire rack on the first try. Then he calmly puts his flip-flops back on, picks up his cappuccino and walks away, saying, 'That was not difficult.'
6068
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 20, 2014, 10:24:30 am »
dumb dumb dumb
dumb du-dumb, dumb du-dumb
dumb dumb dumb
dumb du-dumb, dumb du-dumb
dumb dumb dumb
dumb du du-du-dumb, dumb dumb
dumb du du-du-dumb, dumb dumb
dumb du-dumb, dumb du-dumb
dumb du-dumb, dumb du-dumb
dumb dumb dumb
dumb du-dumb, dumb du-dumb
dumb dumb dumb
dumb du du-du-dumb, dumb dumb
dumb du du-du-dumb, dumb dumb
dumb du-dumb, dumb du-dumb
6069
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 19, 2014, 10:16:54 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good
- warm up
- DLRVJ x ~12-15
pretty crap, couple okay. felt better than yesterday but still not good.
- band rotation circuit x 2
- bench 225 x 1
nope nope nope, AELS AELS AELS
- superset x 2
-- low cable row 120 x 10
-- push up x 20
- SL hip thrust x 20,20
- stretch
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good
- warm up
- DLRVJ x ~12-15
pretty crap, couple okay. felt better than yesterday but still not good.
- band rotation circuit x 2
- bench 225 x 1
nope nope nope, AELS AELS AELS
- superset x 2
-- low cable row 120 x 10
-- push up x 20
- SL hip thrust x 20,20
- stretch
6070
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2014, 03:06:35 pm »Don't get too excited. It seems to me like you're getting close to that 5% max gain due to plyos.
lol
6071
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.
6072
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.
6073
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.
6074
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.
6075
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.