6316
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 18, 2014, 10:45:42 am »merciful god.
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merciful god.
6317
Article & Video Discussion / Re: The low bar squat is not an exercise
« on: March 18, 2014, 10:17:12 am »Now now... read the whole article...
I think there are more nuances that aren't being discussed in the comparison of the two, and one of the most important and understated of these is the foot dorsiflexion demands/dorsiflexion adaptations that the high bar requires/provides. And with that comes a ton of other "side-effects".
i did read the whole article. it's dumb, just rippetoe in reverse.
6318
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 18, 2014, 10:09:06 am »
also, i know that lyle at least generally recommends cutting sets, not reps, on a cut.
6319
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: March 18, 2014, 10:03:46 am »
good luck, man, and be careful. when you feel 90% is the most dangerous time, IME. you think you're good but you're still vulnerable.
6320
Article & Video Discussion / Re: The low bar squat is not an exercise
« on: March 18, 2014, 10:02:34 am »Quote
I will start my argument by stating that after well over 50 years as a competitive lifter, coach, and gym owner, I have never seen a top-ranked bodybuilder, Olympic lifter, or serious track or football athlete doing low bar squats.
is this guy for real? what crap.
6321
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 17, 2014, 08:35:32 pm »
3/7-3/16
- walking x many hours
- 7DVJC x two days
- enjoyment x a lot
today:
WEIGHT: 174 (lol, lost 2-3 pounds on vacation, suck it t0ddday)
SORENESS: none
ACHES/INJURIES: right calf, low back during squats but not before, general stiffness
MENTAL STATE: good
- warm up
- jumps x some
a few strong dunks with the big dodgeball, a couple that back rimmed. thought about asking the other dude in the gym to throw me a couple of lobs but i'm not there yet. surprised by how well i jumped today, though, given that i just got back from more than a week of almost no exercise outside of walking. tweaked my right lower ab on a jump but the pain didn't persist or come back after i walked it off for a couple of minutes.
- squat 225 x 5,5,5
nice and easy, low back feeling tight
- bench 185 x 5,5,5
nice and easy. did some clapping pull ups between sets.
- DB RDL 60s x 10,10
- low cable row 110 x 10,10
- stretch
great workout all things considered.
- walking x many hours
- 7DVJC x two days
- enjoyment x a lot
today:
WEIGHT: 174 (lol, lost 2-3 pounds on vacation, suck it t0ddday)
SORENESS: none
ACHES/INJURIES: right calf, low back during squats but not before, general stiffness
MENTAL STATE: good
- warm up
- jumps x some
a few strong dunks with the big dodgeball, a couple that back rimmed. thought about asking the other dude in the gym to throw me a couple of lobs but i'm not there yet. surprised by how well i jumped today, though, given that i just got back from more than a week of almost no exercise outside of walking. tweaked my right lower ab on a jump but the pain didn't persist or come back after i walked it off for a couple of minutes.
- squat 225 x 5,5,5
nice and easy, low back feeling tight
- bench 185 x 5,5,5
nice and easy. did some clapping pull ups between sets.
- DB RDL 60s x 10,10
- low cable row 110 x 10,10
- stretch
great workout all things considered.
6322
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 17, 2014, 08:21:46 pm »
what acole said, x10,000
also, i find it amazing that you went to the gym, had trouble jumping well, got really warmed up, jumped better, and then attributed the jumping better to losing weight. that's just, i don't even know why you would bypass the obvious explanation. you jumped better because your muscles and CNS were warm.
also, i find it amazing that you went to the gym, had trouble jumping well, got really warmed up, jumped better, and then attributed the jumping better to losing weight. that's just, i don't even know why you would bypass the obvious explanation. you jumped better because your muscles and CNS were warm.
6323
Article & Video Discussion / Re: Delayed potentiation by walking (Kelly)
« on: March 17, 2014, 10:58:56 am »i noticed some explosiveness from walking regularly in the past.
walking 1-3 hours seems really..... excessive though.
really? i spent the last week walking 3 or more hours every day (tourism!) and it felt fine. 1-3 hours of glute-clench walking does sound like a bit much, at the very least it'd take a lot of focus.
6324
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 17, 2014, 10:57:48 am »
man you slayed the diet. nice job. btw intertube wisdom sez visible 4-pack means closer to 10% than 15%.
6325
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 17, 2014, 10:54:55 am »
man i'm jelly. would have been so fun to go skiing, it's been so long for me. but with just a week over there and being based in vienna, it didn't make sense.
6326
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: March 17, 2014, 10:38:57 am »
glad your back is feeling better. just be super, duper, insanely conservative with it, i guess.
6327
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 17, 2014, 10:31:36 am »Ah, we were at the same country for 1 week,
Still at plane distance though, i was at the far west end, at the borders with Switzerland.
plane distance for a european, maybe. it's like 5-6 hours. europe is so tiny, it's cute. i always forget that.
just got back late last night, woke up to a snow day. hundreds of work emails to get through, hurray, but i'm going to go to the gym this afternoon for sure.
6328
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 07, 2014, 02:38:24 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: outside left ankle tweaking a bit on eversion, low back tightness
MENTAL STATE: good
- warm up
- jump x a bunch
got a couple of solid dunks with the dodgeball, bunch of near misses. not a great day but not bad.
- bench 220 x 5,5,5
i think this is a PR for 3x5, haha
- kroc row 75 x 24(R),21(L)
- superset x 3
-- leg press 405 x 10
-- DB RDL 80s x 10
- superset x 2
-- curl 30s x 10
-- tricep kickback 30 x 10
-- shrug 55 x 20
- some ab shit
- stretch
wanted to do 20 rep squats today but the back was not permitting. c'est la vie.
SORENESS: none
ACHES/INJURIES: outside left ankle tweaking a bit on eversion, low back tightness
MENTAL STATE: good
- warm up
- jump x a bunch
got a couple of solid dunks with the dodgeball, bunch of near misses. not a great day but not bad.
- bench 220 x 5,5,5
i think this is a PR for 3x5, haha
- kroc row 75 x 24(R),21(L)
- superset x 3
-- leg press 405 x 10
-- DB RDL 80s x 10
- superset x 2
-- curl 30s x 10
-- tricep kickback 30 x 10
-- shrug 55 x 20
- some ab shit
- stretch
wanted to do 20 rep squats today but the back was not permitting. c'est la vie.
6329
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 07, 2014, 12:33:20 am »
to remind myself, 7DVJC is:
leg lowering progression 3x15-20
plank 2x30s
side plank x30s/side
glute march 2x20
seated hip flexor raise 2x5-10@3s hold
standing hip flexor raise 2x5-10@3s hold
glute bridge 2x10-15@3s hold
BSS hold x 60s/side
couch stretch x 30s/side
leg lowering progression 3x15-20
plank 2x30s
side plank x30s/side
glute march 2x20
seated hip flexor raise 2x5-10@3s hold
standing hip flexor raise 2x5-10@3s hold
glute bridge 2x10-15@3s hold
BSS hold x 60s/side
couch stretch x 30s/side
6330
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 06, 2014, 10:10:29 pm »
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none, hurray
MENTAL STATE: good
- 4-on-4 basketball x 2 games
i suck and am out of shape but this was really fun. got some rebounds, some steals, blocked a dude shooting a three (he complemented me on my hops later and told me he was glad i didn't try to dunk on him
), hit a couple of shots, bricked a couple of shots, what are you gonna do. before and in between the games i hit a couple of jumps easily at 34.
- superset x 3
-- dips x 10
-- inverted row x 10
- stretch
one last real workout tomorrow, for which i decided to save myself tonight, and then i'm going on vacation through the following sunday. first-ever trip to vienna, holler all y'all euros on here. might try to sneak over to bratislava, too, and budapest if i can convince my gf that it's worth the time. not gonna pretend i'll get real workouts in but i'm going to try to do 7DVJC as many days as i can, and stretch/SMR.
SORENESS: none
ACHES/INJURIES: none, hurray
MENTAL STATE: good
- 4-on-4 basketball x 2 games
i suck and am out of shape but this was really fun. got some rebounds, some steals, blocked a dude shooting a three (he complemented me on my hops later and told me he was glad i didn't try to dunk on him
), hit a couple of shots, bricked a couple of shots, what are you gonna do. before and in between the games i hit a couple of jumps easily at 34. - superset x 3
-- dips x 10
-- inverted row x 10
- stretch
one last real workout tomorrow, for which i decided to save myself tonight, and then i'm going on vacation through the following sunday. first-ever trip to vienna, holler all y'all euros on here. might try to sneak over to bratislava, too, and budapest if i can convince my gf that it's worth the time. not gonna pretend i'll get real workouts in but i'm going to try to do 7DVJC as many days as i can, and stretch/SMR.