6526
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 23, 2013, 02:57:53 pm »
dunked size three soccer ball with authority. 
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6527
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 23, 2013, 02:56:10 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good
- warm up
- jumps x a bunch, out to four-step
huge milestone, about three strong dunks with size 3 soccer ball. the ball i'd been using is really deflated but this one isn't, much harder to cheat to get the ball down hard.
- squat 315 x 2,2; 190 x 20
fun.
- superset x 4,5,6,5,4
-- assisted natural GHR
-- pull up
-- DB OHP x 50s (45s on last set)
- decline sit up 30 x 10
- stretch
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good
- warm up
- jumps x a bunch, out to four-step
huge milestone, about three strong dunks with size 3 soccer ball. the ball i'd been using is really deflated but this one isn't, much harder to cheat to get the ball down hard.
- squat 315 x 2,2; 190 x 20
fun.
- superset x 4,5,6,5,4
-- assisted natural GHR
-- pull up
-- DB OHP x 50s (45s on last set)
- decline sit up 30 x 10
- stretch
6529
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 23, 2013, 10:30:59 am »
weird, why do you think the shoulder work hurts so much? i wouldn't think it's directly fatiguing to the back and other than stabilizing the bar your shoulders and chest aren't directly involved in the squat.
6530
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 23, 2013, 09:08:45 am »
fwiw, the SL-DL gap for me used to be like yours, 10" or something. then i started doing lots of layups a few times a week as a warm up. submax jumps but not low-effort. the gap is more like 5-6" now, and my DL jump has gone up in the past two months. food for thought.
practice matters, as we all know.
practice matters, as we all know.
6531
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2013, 03:48:32 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: knees a little bit
MENTAL STATE: good
- warm up
- squat 275 x 2,2,2
last set super explosive, finally starting to figure form out again. threw a few jumps in between warm up sets
- superset x 3
-- inverted row x 15
-- dip x 15
-- SVJ x 3 (last set did some SL SVJ, too)
- decline sit up 35 x 10
- pronated grip inverted row x 15
- stretch
SORENESS: none
ACHES/INJURIES: knees a little bit
MENTAL STATE: good
- warm up
- squat 275 x 2,2,2
last set super explosive, finally starting to figure form out again. threw a few jumps in between warm up sets
- superset x 3
-- inverted row x 15
-- dip x 15
-- SVJ x 3 (last set did some SL SVJ, too)
- decline sit up 35 x 10
- pronated grip inverted row x 15
- stretch
6532
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 20, 2013, 09:31:50 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee kind of bad
MENTAL STATE: okay
- shoot around
- a few submax jumps
terrible. knee hurt, shot was way off probably because bending me knees was so uncomfortable, no pop at all, handles even more embarrassingly bad than usual. at least i had the place to myself. glad i went and moved around but otherwise this was shitty.
SORENESS: none
ACHES/INJURIES: right knee kind of bad
MENTAL STATE: okay
- shoot around
- a few submax jumps
terrible. knee hurt, shot was way off probably because bending me knees was so uncomfortable, no pop at all, handles even more embarrassingly bad than usual. at least i had the place to myself. glad i went and moved around but otherwise this was shitty.
6533
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: December 19, 2013, 11:58:51 am »
900 feet? three football fields between you and the road? you live out in the country or something?
6534
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 18, 2013, 10:16:09 pm »
those are some good-looking squats.
6535
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2013, 10:11:25 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left big toe
MENTAL STATE: tired as fuck
- shoot around
- jumps x a bunch
shot was pretty on, jumps good despite not sleeping well in days. 33-34+
- squat 275 x 2,2
- giant set x 2
-- assisted natural GHR x 8
-- dips x 12
-- pull up x 8
-- RDL 185 x 10
-- DB OHP 45s x 5
-- DB row 70 x 10
- stretch
SORENESS: none
ACHES/INJURIES: left big toe
MENTAL STATE: tired as fuck
- shoot around
- jumps x a bunch
shot was pretty on, jumps good despite not sleeping well in days. 33-34+
- squat 275 x 2,2
- giant set x 2
-- assisted natural GHR x 8
-- dips x 12
-- pull up x 8
-- RDL 185 x 10
-- DB OHP 45s x 5
-- DB row 70 x 10
- stretch
6536
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 18, 2013, 09:30:36 am »
yeah vag, get with the program. all the cool kids are doing high volume now. it's not like you're PR'ing once a week with your current set up.
6537
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 18, 2013, 08:01:02 am »
6538
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 17, 2013, 06:01:36 pm »I ended up taking 6 melatonin tablets (!) last night and I still couldn't feel sleepy. Apparently training wires up my CNS so much that it made them completely ineffective. 2 nights before when i took the supplement for the first time, 5 tablets totally knocked me out. My star burns so bright in the gym, i know lifting heavy 3x a week isn't sustainable but i dont know any other way. I am hungry for success. Today and yesterday have been good diet days so far. Somewhere along the lines i found discipline but lost others.
Melatonin doesn't work like that. It doesn't have anywhere close to a linear response. In fact more melatonin can make you feel less sleepy. Why are you taking 6x the amount of something?
lol.
6539
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 17, 2013, 12:26:17 pm »
could not fall asleep last night and slept fitfully once i did. made the call to go back to sleep when my jumping alarm went off and ended up being a little late to work, even. need to figure this sleep thing out, it's been a problem the last few weeks.
6540
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2013, 09:17:15 pm »
WEIGHT: 174.5 hm, guess i ate a lot this weekend. or maybe it's the creatine?
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- SVJ x a few
no pop, pretty bad
- squat 315 x 2,2
- SVJ x a bunch
no pop, pretty bad. a few not so bad.
- superset x 2
-- DB OHP 50s x 8
-- pull up x 8
- superset x 3
-- inverted row x 15
-- DB swing 45 x 10
-- dip x 6
gonna make it an early night and jump in the morning, then hopefully again wednesday evening on the late side, quick leg workout after wednesday evening jumping, upper body on thursday.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- SVJ x a few
no pop, pretty bad
- squat 315 x 2,2
- SVJ x a bunch
no pop, pretty bad. a few not so bad.
- superset x 2
-- DB OHP 50s x 8
-- pull up x 8
- superset x 3
-- inverted row x 15
-- DB swing 45 x 10
-- dip x 6
gonna make it an early night and jump in the morning, then hopefully again wednesday evening on the late side, quick leg workout after wednesday evening jumping, upper body on thursday.