6211
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 15, 2014, 10:40:23 am »
how do you feel like sprinting has carried over into running jumps?
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6212
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2014, 10:36:08 am »
jesus, i was kidding.
my body is built very well for squatting and benching: i have short arms and legs and a long torso, with broad shoulders relative to my waist and naturally* a fairly big chest, butt, and quads. i have a friend who did starting strength and GOMAD a few years ago and got his squat and DL to respectable if not impressive levels (given how consistently he worked), but never got his bench over like 225-230 even when he weighed 215. meanwhile i'm about to try to hit 225x5,5,5 at 175, without focusing on it or trying especially hard. i've squatted 2x bw on a few occasions.
meanwhile, i seriously doubt i could chin my bw+20kg (100kg) ten times and raptor's DL dwarfs anything i've ever done. plus i'd trade being naturally okay at benching for being naturally okay at jumping in a fucking heartbeat.
in other news, my low back/SI joint is bothering me today. i blame the RDL.
*for the most part: i don't weigh much more than i did five years ago, have never really committed to a bulk, and my proportions are roughly the same, so i'm going to say that most of the mass i do have would be there even without lifting.
my body is built very well for squatting and benching: i have short arms and legs and a long torso, with broad shoulders relative to my waist and naturally* a fairly big chest, butt, and quads. i have a friend who did starting strength and GOMAD a few years ago and got his squat and DL to respectable if not impressive levels (given how consistently he worked), but never got his bench over like 225-230 even when he weighed 215. meanwhile i'm about to try to hit 225x5,5,5 at 175, without focusing on it or trying especially hard. i've squatted 2x bw on a few occasions.
meanwhile, i seriously doubt i could chin my bw+20kg (100kg) ten times and raptor's DL dwarfs anything i've ever done. plus i'd trade being naturally okay at benching for being naturally okay at jumping in a fucking heartbeat.
in other news, my low back/SI joint is bothering me today. i blame the RDL.
*for the most part: i don't weigh much more than i did five years ago, have never really committed to a bulk, and my proportions are roughly the same, so i'm going to say that most of the mass i do have would be there even without lifting.
6213
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2014, 09:05:27 am »Why is it that hard? That's just how I've always been. Why aren't you bench pressing 4x? Why aren't powerlifters bench pressing 10x? Why not 10423842958 x?
You're just saying stuff like we're all the same and have the same built, CNS, and another 2578934534753847 parameters. The fact that I've been training SPECIFICALLY for the squat in the last 6-7 years CONSISTENTLY and I still haven't reached 2x should tell you a thing or two about my body.
...your body has been doing it wrong?
6214
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2014, 08:45:34 pm »
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none (!)
MENTAL STATE: very, very tired
- warm up
- SLRVJ and short-approach DLRVJ x ~30 total jumps
- bench 180 x 14
should have had the last rep but overthought it and failed halway up. god damn it. well, i'll try again some other time and i'm sure i'll get it.
- high kroc row 80 x 15R,15L
- RDL 135 x 10,10,10
no lower back pain. success. will build this up very slowly.
- superset x 6,5,4,3,2,1
-- dip
-- pull up
- decline sit up +18 x 5 +0 x 5
back not happy with these
- pallof press 50 x 10,10
- stretch
not a horrible workout considering how fatigued i am. this week has been tough at work and i've had trouble sleeping.
later:
- hip opening
- wrist stretches
SORENESS: none
ACHES/INJURIES: none (!)
MENTAL STATE: very, very tired
- warm up
- SLRVJ and short-approach DLRVJ x ~30 total jumps
- bench 180 x 14
should have had the last rep but overthought it and failed halway up. god damn it. well, i'll try again some other time and i'm sure i'll get it.
- high kroc row 80 x 15R,15L
- RDL 135 x 10,10,10
no lower back pain. success. will build this up very slowly.
- superset x 6,5,4,3,2,1
-- dip
-- pull up
- decline sit up +18 x 5 +0 x 5
back not happy with these
- pallof press 50 x 10,10
- stretch
not a horrible workout considering how fatigued i am. this week has been tough at work and i've had trouble sleeping.
later:
- hip opening
- wrist stretches
6215
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 14, 2014, 05:00:54 pm »
justin darlington is the shit.
nobody can touch jordan kilganon right now, though. the double reverse elbow hang remains my favorite (non in-game) dunk ever.
nobody can touch jordan kilganon right now, though. the double reverse elbow hang remains my favorite (non in-game) dunk ever.
6216
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 14, 2014, 11:51:24 am »I don't think you're getting sick... I think you're sore from that tennis that you played
doubtful. this wasn't soreness, more like sharp pain on certain movements. and i've never had neck pain from tennis before, and the intensity on sunday was very low.
6217
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 13, 2014, 09:31:28 pm »
sunday played tennis with my dad until it got dark.
yesterday worked until 11 PM so no workout. foam rollered and stretched and went to bed.
tonight:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: toes esp. left toe, left shoulder, front and back of neck, jaws -- i think i'm getting sick? feel fine other than this weird neck pain
MENTAL STATE: good but tired
- warm up
- LRLRLR bound x 4
getting smoother
- sprint 30m x 3; 60m x 2; 100m x 2
4.4 for the 30s, 13.2 for the 100s
then came lightning.
- walk home
- stretch
i wonder if my focus should be on the longer stuff, 60s and up. i'm okay to 30m, 4.4 gives me a predicted 100 of 11.7, which would thrill me obviously. that's mutumb0000 speed, avishek speed. so clearly top speed and speed maintenance are bigger problems. and considering that sprinting is really GPP for me and jumping is the more important goal, shouldn't i be spending more time getting those max-effort ground contacts in? does that even make sense?
later in the evening:
- lacrosse ball work in shoulders
yesterday worked until 11 PM so no workout. foam rollered and stretched and went to bed.
tonight:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: toes esp. left toe, left shoulder, front and back of neck, jaws -- i think i'm getting sick? feel fine other than this weird neck pain
MENTAL STATE: good but tired
- warm up
- LRLRLR bound x 4
getting smoother
- sprint 30m x 3; 60m x 2; 100m x 2
4.4 for the 30s, 13.2 for the 100s
then came lightning.
- walk home
- stretch
i wonder if my focus should be on the longer stuff, 60s and up. i'm okay to 30m, 4.4 gives me a predicted 100 of 11.7, which would thrill me obviously. that's mutumb0000 speed, avishek speed. so clearly top speed and speed maintenance are bigger problems. and considering that sprinting is really GPP for me and jumping is the more important goal, shouldn't i be spending more time getting those max-effort ground contacts in? does that even make sense?
later in the evening:
- lacrosse ball work in shoulders
6218
Boxing / Re: Charlie Zelenoff GREATEST HITS
« on: May 13, 2014, 06:18:31 pm »
thread resurrection because... http://gawker.com/watch-an-undefeated-heavyweight-champ-fight-a-loudmouth-1575933459
<a href="http://www.youtube.com/watch?v=9iu7YBoe_Pg" target="_blank">http://www.youtube.com/watch?v=9iu7YBoe_Pg</a>
6219
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 13, 2014, 01:32:56 pm »
dude he could dunk over yao. 
6220
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 13, 2014, 12:24:29 pm »
YOUR LINK IS INVALID.
6221
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.
6222
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
6223
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.
6224
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: May 08, 2014, 04:25:07 pm »
6225
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 08, 2014, 11:32:37 am »
u r 2 smart 4 me