6361
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 16, 2013, 09:56:20 am »
wut.
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6362
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2013, 09:45:27 pm »Oh... lol... hm... shouldn't you plant pretty well RL then?
raptor we've had this conversation at least three times before.
6363
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2013, 02:56:26 pm »Off right? That's so random.
nah it makes sense, my right leg is a stronger plant leg (i kick left-footed).
6364
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2013, 06:22:25 pm »
yeah i'm gonna stick with 'em for a while. would be so sweet to have a full ROM unassisted.
also, i meant to mention: touched rim off right leg SLRVJ, very close off left today.
also, i meant to mention: touched rim off right leg SLRVJ, very close off left today.
6365
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2013, 12:33:31 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a tiny bit
MENTAL STATE: good
- warm up
- jumps x 25-30, out to four-step
very good, consistent 33-33.5 off three steps, couple of clean "dunks" of the mini soccer ball and a couple near misses. ~34-35 off four steps.
- superset x 2
-- assisted natural GHR x 5,8
-- dips x 10
-- pull ups x 10,6+2+2
- superset x 3
-- cable hip thrust 160 x 10
-- low cable row 80 x 10/each
-- DB OHP 30s x 10
minimal rest on both supersets. dislike cable rows, gonna stick to inverted rows. no time to stretch. busy social schedule this afternoon/evening.
SORENESS: none
ACHES/INJURIES: right knee a tiny bit
MENTAL STATE: good
- warm up
- jumps x 25-30, out to four-step
very good, consistent 33-33.5 off three steps, couple of clean "dunks" of the mini soccer ball and a couple near misses. ~34-35 off four steps.
- superset x 2
-- assisted natural GHR x 5,8
-- dips x 10
-- pull ups x 10,6+2+2
- superset x 3
-- cable hip thrust 160 x 10
-- low cable row 80 x 10/each
-- DB OHP 30s x 10
minimal rest on both supersets. dislike cable rows, gonna stick to inverted rows. no time to stretch. busy social schedule this afternoon/evening.
6366
Strength, Power, Reactivity, & Speed Discussion / Re: belts are for pussies
« on: December 13, 2013, 12:17:26 pm »Raptor read the article again, you missed all the important stuff.
Didn't read it.
hahahaha, would upvote again.
6367
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 13, 2013, 07:54:35 am »
WEIGHT: ???
SORENESS: VMOs, adductors, lats/intercostals
ACHES/INJURIES: none
MENTAL STATE: meh
- shoot around and layups x 30 mins
- jumps
tried a few but i was barely hitting 30 off one step. too sore. better to get in and move around with a bunch of submax jumps than not.
SORENESS: VMOs, adductors, lats/intercostals
ACHES/INJURIES: none
MENTAL STATE: meh
- shoot around and layups x 30 mins
tried a few but i was barely hitting 30 off one step. too sore. better to get in and move around with a bunch of submax jumps than not.
6368
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 12, 2013, 09:33:40 am »
progress progress progress progress
6369
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 12, 2013, 09:33:08 am »
you're a maniac. you've definitely gained more than 1kg of lean tissue in the, what, 25kg you've gained since you stopped cutting?
6370
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 11, 2013, 11:19:36 pm »
WEIGHT: 173
SORENESS: none
ACHES/INJURIES: right toe but it went away
MENTAL STATE: happy
- warm up
- squat 315 x 2,2; 185 x 20
first 20-repper. felt it a bit in the low back once i got up there in reps but this was not super challenging. fun way to get some squats in without taxing myself too much. might do these once a week or every two.
- superset x 2
-- assisted natural GHR x 5
-- pull up x 8
-- DB OHP 45s x 8
- superset x 5
-- DB swing 45 x 10
-- band pull apart x 10
-- push up x 10
- BB decline sit up 35 x 10
- curlzzzzzzzzz 20s x 10
- stretch
i'm liking higher-volume stuff. it's a way to push myself for upper body and get a little conditioning in - rest on the first superset was 45-60s and on the second more like 15-30s - without challenging my CNS with heavy weights or with any kind of preoccupation on getting stronger. i'll continue to add weight slowly and mix things up to get in a good amount of pushes and pulls, but i'm not going to stress about it. it's fun. also i found a machine in the gym that i can use to do natural GHRs so i'm going to start doing those again, alternating with RDL variations.
SORENESS: none
ACHES/INJURIES: right toe but it went away
MENTAL STATE: happy
- warm up
- squat 315 x 2,2; 185 x 20
first 20-repper. felt it a bit in the low back once i got up there in reps but this was not super challenging. fun way to get some squats in without taxing myself too much. might do these once a week or every two.
- superset x 2
-- assisted natural GHR x 5
-- pull up x 8
-- DB OHP 45s x 8
- superset x 5
-- DB swing 45 x 10
-- band pull apart x 10
-- push up x 10
- BB decline sit up 35 x 10
- curlzzzzzzzzz 20s x 10
- stretch
i'm liking higher-volume stuff. it's a way to push myself for upper body and get a little conditioning in - rest on the first superset was 45-60s and on the second more like 15-30s - without challenging my CNS with heavy weights or with any kind of preoccupation on getting stronger. i'll continue to add weight slowly and mix things up to get in a good amount of pushes and pulls, but i'm not going to stress about it. it's fun. also i found a machine in the gym that i can use to do natural GHRs so i'm going to start doing those again, alternating with RDL variations.
6371
Pics, Videos, & Links / Re: beast
« on: December 11, 2013, 11:14:11 am »watch the whole thing. the second-to-last lift is a guy DLing 605 at 155 with a double-overhand grip.
6372
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 11, 2013, 10:42:41 am »
you are 12% AT MOST in that pic. probably less.
6373
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2013, 09:44:45 pm »Haha told ya you were there!
And you still have a ways to go until you can say "I'm very good at movement efficiency now" - meaning, you can still jump higher by continuing with practicing jumps and whatever else that you currently do now that got you here.
surely. for one thing, i noticed today that i had to take off from a bit farther away than normal, maybe 0.5m, in order to be taking off from the right spot. that means i was covering more ground with each step, which means i was putting more power into the floor with each step. good stuff.
on the SLRVJ, i think it's mostly a matter of having been practicing a lot. just doing a lot of layups. but still pleeeeeenty of room to improve.
6374
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 10, 2013, 04:36:19 pm »
SLRVJ PR off both legs - 30" (touching rim for the first time off one)
DSVJ PR - 30" (touching rim off drop step for the first time)
three-step RVJ PR tie - 34"
four-step RVJ all-time PR - 35.6 or maybe even 36
first time cleanly dunking a mini ball (dodgeball sized, had put it in ugly before but never straight down through the rim).
DSVJ PR - 30" (touching rim off drop step for the first time)
three-step RVJ PR tie - 34"
four-step RVJ all-time PR - 35.6 or maybe even 36
first time cleanly dunking a mini ball (dodgeball sized, had put it in ugly before but never straight down through the rim).
6375
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2013, 04:33:23 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good
- warm up
- SVJ x 2
recent if not all-time PR, probably 28"
- bunch of jumps out to a few at four-step
probably 30 minutes' worth. all-time PR on drop step (just under 30, touching rim), recent PR off one-step (32.5), recent PR off three-step (34), possible all-time PR, period off four-step (35.5-36), cleanly dunked that little yellow ball twice and put it in ugly a bunch more times, PR off SLRVJ off both legs (30" for both, touching rim for the first time off one leg).
whoa.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good
- warm up
- SVJ x 2
recent if not all-time PR, probably 28"
- bunch of jumps out to a few at four-step
probably 30 minutes' worth. all-time PR on drop step (just under 30, touching rim), recent PR off one-step (32.5), recent PR off three-step (34), possible all-time PR, period off four-step (35.5-36), cleanly dunked that little yellow ball twice and put it in ugly a bunch more times, PR off SLRVJ off both legs (30" for both, touching rim for the first time off one leg).
whoa.