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Messages - LBSS

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6361
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 14, 2013, 07:14:57 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, well caffeinated

- warm up

- broad jump x 4

- DL bound x 4,4
above average, ~12.25-12.5 yards

- sprint 60m x 3
8.10, 8.00, 8.25

- sprint 30m fly x 2
3.8x, 3.69

- tempo w/walk back recovery (25y+50y+75y+100y) x 2
6:15 total

haven't stretched or done mob yet but will shortly. disappointed in these times. glutes felt it strongly.

6362
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: September 13, 2013, 03:20:47 pm »
 :headbang:

6363
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 13, 2013, 03:16:55 pm »
Quote from: entropy on September 13, 2013, 01:20:47 pm
It might be just the thing i've been looking for..

 :trollface:

6364
Pics, Videos, & Links / Re: beautiful squats
« on: September 13, 2013, 02:43:01 pm »
you found it. :goodjobbro:

6365
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2013, 09:56:27 am »
Quote from: Joe on September 12, 2013, 06:44:10 pm
what happened to the progress tracker?

what happened to sets of 5 for squats? is three triples enough volume?

check it again, blu.

left hip is feeling wonky during squats and i need to do a better job autoregulating the singles. ego check, recommitment to mobility.

6366
Boxing / Re: floyd vs canelo - who do you have?
« on: September 12, 2013, 10:23:50 am »
mayweather. i know basically nothing about boxing but the fact that mayweather has just two more fights than alvarez despite being 13 years older says to me that he's spent most of his career picking and choosing huge fights, and alvarez has fought a lot of subpar competition in quick succession. experience on big stage vs. elite boxers (even if never pacquiao) > experience on small stage vs. sub-elite boxers.

happy to be wrong and of course my analysis is worth approximately -$0.02.

gotta say, i'll be pulling for money. he's hilarious.

6367
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 11, 2013, 09:25:46 pm »
WEIGHT: 176
SORENESS: hamstrings a little, peroneals a little
ACHES/INJURIES: left hip
MENTAL STATE: good

- warm up

- band resisted SVJ x 3; SVJ x 3

- depth jump @18" x 4,4
about 1-1.5" higher than SVJ

- jump squat 45 x 3,3

- squat 335 x 1,1,1

- bench 175 x 9+3+3+3

- BOR 135 x 10+3+3+3

- GHR negatives x 5; bad form x a few; x 1,1,1,1

- windshield wipers x 12,10

- stretch

kind of a blah workout, although the depth jumps were better than last time.

6368
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 11, 2013, 09:14:31 pm »
Quote from: AlexV on September 11, 2013, 08:44:56 pm


My question is why do you want to back squat like that?

he is crazy.

6369
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 10, 2013, 11:40:27 pm »
five things:

1. 11.8 would be great but given my 60m time i doubt i'm actually that fast over 100m. let's see how i do when i put that first this weekend.
2. the gym is in canton, although they have locations elsewhere: merritt athletic clubs. best track in the area is at goucher in towson, as far as i can tell. but i haven't been up there in months. next time you're in baltimore let me know for sure. track, gym, both, whatever. working out is always more fun with a partner.
3. yes, it was english gardner, which is a spectacular name.
4. 10.3 handtimed is also fast as balls, for sure.
5. i will NOT be lectured on which conference is called what. HOW DARE YOU. the numbers attached to conference names are now devoid of meaning. the big ten has 12 teams. the big 12 has ten. the pac 12 has 12 now but who knows what will happen as the athletic directors continue their last desperate grab at cable-tv millions? I WILL BURY YOU FOR THIS INSOLENCE T0DDDAY.

6370
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 10, 2013, 09:10:18 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left hip and quad a bit during warm up but went away
MENTAL STATE: okay, motivation a little low but picked up.

- warm up
brought new bands along and did some resisted jumps for activation. need to figure out a different configuration because they kept hitting my balls. lol.

- SL bound x 6,6,6

- broad jump x 4

- DL bound x 4,4
rugby bros took over the field after second set. these were meh.

- sprint 30m x 3; 30m fly x 2; 60m x 1
4.41, 4.53, 4.66; 3.75, 3.8; 8.16. nice illustration of my athletic profile: okay but not great power/acceleration, bad reactivity/top speed. the frank-dick-predicted 100m times rise for each one of those, from 11.86 for the 4.41 all the way down to 13.3 at the outside for the 8.16. sadly, that probably means i'm closer to 13s over 100m than anything else. don't care too much as i'm not trying to be an adequate 100m runner, but kind of depressing nonetheless. next time i'll run the 60m first and see if that makes a difference. bet it will, actually, and then i won't be so sad.

- SLRVJ and DLRVJ x a few
legs torched

- tempo runs x ?&#@!
did a couple but my legs were done, the flies and 60 take a lot out of them.

- stretch
hurray for bands

6371
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 09, 2013, 04:00:32 pm »
pansy.

6372
Strength, Power, Reactivity, & Speed Discussion / Re: analyse my squat bar path
« on: September 09, 2013, 10:35:50 am »
comparing weighted and unweighted squats is a stupid crossfit fallacy. there is no comparison.

6373
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2013, 10:33:33 am »
Quote from: entropy on September 09, 2013, 10:11:26 am
It looks to me like you have a lot going right there, good speed into the jump and a smooth transition into an explosive jump. I'd think more (leg) strength is all you need since your reactivity is very good. But you guys have forgotten way more about jumping than I have ever known.

i have a LOT of technique issues to fix, which were all getting better up until my gym closed last fall and i lost access to a basketball court. not least of which is, as raptor pointed out, that my approach is way too flat. need to do a better job getting low and gathering for the jump. also i'm still pretty close to a straight-up jump stop on these. but witness the fact that these jumps were 4-5" lower than my all-time best jumps and 2-3" lower than i was getting last fall even on bad days. strength hasn't changed a whole lot since then.

that said, yes, i would certainly be well-served by being stronger. i think i could hit a 2x bw squat still with adequate rest and preparation, but could not do it any given day. my 90+% repeated singles multiple times a week have been generally pretty easy. repeatable >2x bw squats would be terrific. i'm going to keep going with my current setup for a while longer but at some point i'll change things up and probably go back into a strength-focused block. and maybe put on some weight for once and finally get around to squatting 405. would be cool to do that at ~185. but i'd have to get new pants.  ::)

6374
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2013, 10:14:37 am »
Quote from: Raptor on September 09, 2013, 10:03:52 am
Why don't you try some RL plants off two? If you're right handed you're going to need less thoracic extension and shoulder flexibility to "dunk" since you can get your arm behind you (unlike in a LR plant with the right hand up).

If you have a stronger right leg and you kick with your left, then a RL plant should actually be a more stable plant for you.

my reach is higher with my left arm, i think in part because the shoulder is higher on that side. because i'm just trying to dunk off a lob, i'm happy to go with my non-dominant hand if it means i can reach higher.

and as subpar as my coordination is LR+left hand up, it's the most natural-feeling way to jump off two and i've practiced it many more times than any other configuration. RL plant is awkward as fuck, next time i jump i'll post some so you see what i mean. twill be ugly. LR+right hand up is also ugly.

6375
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 09, 2013, 09:55:09 am »
Quote from: Coges on September 09, 2013, 02:40:54 am
Any reason for the single leg jumps of both left and right? For mine you look much more coordinated off your left foot so I'm wondering why you'd even bother doing both legs. As a natural one foot jumper I can't imagine ever jumping off my right leg. I used to have to do it for training when we did left handed lay-ups but would never do it outside that situation.

i alluded to it in the description of the videos: i'm historically much stronger planting with my right leg. it's less noticeable now but for many years my right leg was visibly bigger than my left. a vestige of my idiosyncratic -- read: wrong, but whatever, it worked for me -- stance when i fenced. even had a massage therapist comment on the difference in muscle tonus between the two legs a couple years ago, completely unprompted, probably 6-7 years after i stopped fencing. i kick left-footed, too (when i kick at all, my 80-year-old-man toes mean i don't often play soccer or practice my field goal technique), for what that's worth. i think the potential in my right leg is still probably greater, if i can figure out why i'm so tentative off it and fix that.

@raptor: good point about getting lower in the approach. i was trying to do that at the track the other day when i had my horrible 95-degree workout. something to practice. and yeah, gonna keep trying to boost the ol' hammies. more GHR, more RDL.

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