6466
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 08, 2013, 09:55:41 am »
surely you mean 500mg caffeine 
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6467
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 08, 2013, 09:51:13 am »
[redacted]
i'm glad you've decided to abandon near-max-effort DLs from months of not practicing them as a way to improve back strength.
i'm glad you've decided to abandon near-max-effort DLs from months of not practicing them as a way to improve back strength.
6468
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: August 07, 2013, 10:11:31 am »
that is some solid benching , man.
6469
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 07, 2013, 10:04:23 am »
fuckin' awesome. he's 6'4 according to the YT description. he hits his head HARD on the rim, so i'm guessing...45-46" vert?
6470
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 06, 2013, 08:55:05 pm »
WEIGHT: 175
SORENESS: hamstrings
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- lance 1-jump jump squat 45 x 2,2
- squat 320 x 1,1,1; 280 x 5,5
harder than it should have been, right leg more so until i focused extra on torque and then good.
- bench 135 x 10+3+3+3
easy, good baseline
- GHR x 2,2,2
- bent-over row 135 x 10+3+3+3
- TTB and windshield wipers x a bunch
SORENESS: hamstrings
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- lance 1-jump jump squat 45 x 2,2
- squat 320 x 1,1,1; 280 x 5,5
harder than it should have been, right leg more so until i focused extra on torque and then good.
- bench 135 x 10+3+3+3
easy, good baseline
- GHR x 2,2,2
- bent-over row 135 x 10+3+3+3
- TTB and windshield wipers x a bunch
6471
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 06, 2013, 08:54:57 am »You should film the bounds and 2-leg bounds/broad jumps. Heck, film everything.
you're right. i need to just suck it up and buy a little tripod that i can use with my phone.
6472
Strength, Power, Reactivity, & Speed Discussion / Re: Kettlebell swinging jumps
« on: August 06, 2013, 12:20:39 am »
your answer on (4) describes ways you think the exercise is beneficial but not ways it's better than other exercises that aim to improve power and RFD. i feel like this is just a less batshit-insane version of your various attempts to reinvent the wheel for no apparent reason other than your own curiosity and restlessness. not that those are bad reasons, and this doesn't seem actually likely to harm you, so power to you. to me it just looks like a goofy waste of time that could be spent doing something more useful. but your motivation clearly goes beyond what's strictly "useful" into what's interesting or different.
6474
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 05, 2013, 10:30:10 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a wee bit
MENTAL STATE: fucking tired
- warm up
- avishek SL bound x 10m,10m,10m
just awful, lots of knee collapse esp on L
- broad jump x 4
almost exactly 12y
- DL bound x 4,4,4
each almost exactly 12y
- sprint 30m x 3
no times because i still can't find my stopwatch
but felt actually quite twitchy and quick
- 20m fly x 3
these were easier on my knees than the 30m flies i ran last week. the first one was great, much better than any previous. second and third meh.
- 1-2-jump x 8,8,8
meh, mostly crap with a few okay jumps off R
- tempo sprint the straights, walk/jog the curves x 6
gassed at the end of this
- stretch
- frisbee catch x 30 mins
holy shit, the rust. 1:1:1 ratio of good throw to okay throw to crap throw. started better and got worse because my arm and hand got fatigued. still this was really fun. i forget how much i enjoy ultimate.
now gotta eat and do mobility.
SORENESS: none
ACHES/INJURIES: right knee a wee bit
MENTAL STATE: fucking tired
- warm up
- avishek SL bound x 10m,10m,10m
just awful, lots of knee collapse esp on L
- broad jump x 4
almost exactly 12y
- DL bound x 4,4,4
each almost exactly 12y
- sprint 30m x 3
no times because i still can't find my stopwatch
but felt actually quite twitchy and quick- 20m fly x 3
these were easier on my knees than the 30m flies i ran last week. the first one was great, much better than any previous. second and third meh.
- 1-2-jump x 8,8,8
meh, mostly crap with a few okay jumps off R
- tempo sprint the straights, walk/jog the curves x 6
gassed at the end of this
- stretch
- frisbee catch x 30 mins
holy shit, the rust. 1:1:1 ratio of good throw to okay throw to crap throw. started better and got worse because my arm and hand got fatigued.
still this was really fun. i forget how much i enjoy ultimate.now gotta eat and do mobility.
6475
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 05, 2013, 05:07:17 pm »I've only read the last few posts, but from personal experience, you can gain strength back pretty quickly if you have muscle memory. Of course it's better to be patient, but I've done similar things and seen results. Over the past year my squat has gone up, then down, then up, and down, depending on how much sprints/plyos I did. If I did longer sprints I would become hamstring dominant and it would mess up my squat. Stopping sprints, and just doing some light squats allowed me to see massive increases in strength in a few days, about 10lbs a day. For example my squat was feeling so shitty i could barely do 245lbs 5 times when I had been able to do 275 for a few reps before. SO I did 245 3x3 (easy), one day, 255 3x3 the next day (a little harder), then 265 3x3 the next day, and I was back to where I started. That's of course a lighter approach but if I hadn't had that muscle memory before I wouldn't have been able to do that. The adaptations there were all neural mostly.
Now this wouldn't have worked if I stopped for years but I would think it would still work a little if you have muscle memory. With deadlifts I've experienced the same thing, I stopped DLing seriously for about a year I'd say, but just doing some brief intense lifting brought the strength back quickly. I did heavy singles too at one point, just a few to bring back that muscle memory.
TO conclude...I think the gain strength WITHOUT ever having it, lifting regularly (any program that builds strength i mean) is the best solution. If you IN THE PAST have had great strength, I think you can safely use a different approach, an approach that involves bringing back that muscle memory and strength without a lot of volume. However going lighter and just working on form can bring back muscle memory too... so I'm not saying lifting heavy singles at the risk of injury is the best approach... I'm saying that conventional lifting is not necessary. I unfortunately don't have the data to back it up but if I searched I'm sure I could find anecdotes.
yeah but he ALREADY TRIED THAT AND HURT HIS BACK IN THE PROCESS.
also, "conventional lifting is not necessary"...what does that even mean?
6476
Strength, Power, Reactivity, & Speed Discussion / Re: Kettlebell swinging jumps
« on: August 05, 2013, 05:05:28 pm »
yeah you're not fully extending at hip, knees or ankles there.
6477
Strength, Power, Reactivity, & Speed Discussion / Re: Avishek Drops
« on: August 05, 2013, 12:23:09 pm »Yes, I have incorporated the 1-2 jump squat in my routine for quite a while.
By the way - I haven't seen Lance around here in a while. Any idea of his whereabouts?
seconded.
6478
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 05, 2013, 12:21:38 pm »
you have the weirdest misconceptions of how bodies adapt to stuff. you need back strength, so your solution is to DL for singles to failure after ages of not DL'ing at all, expecting that this will address your perceived strength deficit quickly and then being surprised when instead it leads to your back hurting. i can't even wrap my head around that logic.
6479
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 05, 2013, 11:14:43 am »Why did I go heavy? Because I needed back strength last week, not in a months time lol when i'm done with my high bar squatting cycle. Like need it asap.
it's hard to tell if you're joking here.
6480
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 05, 2013, 11:13:05 am »
this past weekend went to my buddy's bachelor party in new orleans. lost weekend fitness-wise but it was an absolute blast. fed some crocs, saw some awesome strippers and some horrible strippers, drank a huge amount (well, for my 26-year-old self...college self would not have been impressed), met some cool dudes who are friends of the groom-to-be from other walks of life, drank some more, and got some great stories. had trouble sleeping last night after i got home for some reason but i'll be back on the track tonight come hell or high water.