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Messages - LBSS

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6556
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 24, 2013, 09:36:41 pm »
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: still kind of tired

- warm up

- SVJ x 5
1-1.5" below normal

- depth jump x 8
1-1.5" below normal, except on really great jump that was at least 2.5" higher than all the others

- squat 315 x 1; 335 x 1,1; 295 x 5
felt off

- bar walk out 405 x 10s,10s
just to see what it felt like. clearest stress was upper back. interesting.

- bench 175 x 10+3+3+3
finally

- BOR 155 x 10+3+3+3
above this form gets wonky

- GHR x 3,3,3
strict-ish, hard

- DB RDL 85s x 10,10

- superset x a few
-- kneeling ab roll out x 10
-- wide grip pull up x 5

- stretch

wack.

6557
Pics, Videos, & Links / Re: beast
« on: September 24, 2013, 09:24:53 pm »
that is both horrifying and very impressive.

6558
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: September 24, 2013, 02:20:52 pm »
how do you figure depth on the quarter squats. to pins, adarq style? or just by feel? seems like an interesting thing to add in.

6559
400m Sprinting or Shorter / Re: Sprint Videos
« on: September 24, 2013, 01:33:28 pm »
Quote from: Joe on September 24, 2013, 12:03:33 pm
Quote from: LBSS on September 24, 2013, 11:54:56 am
^^^true, true. reminds me of the gladwell-popularized fact that most NHL players are born in the first third of the year. the theory goes that kids born earlier in the year tend to be older for their grade or division than kids born later in the year. the 9 or 10 months can make a big difference when you're little, so early-birthday kids are overselected for competitive teams because they're just bigger and stronger and more coordinated than kids younger than they are. path dependency takes over and the relatively younger kids never make up the gap.

or so i comfort my november-born, always-one-of-the-youngest-kids-in-the-class self.

I'm going to make sure my kid gets held back in kindergarten

yeah i mean on the one hand i always felt extra smart and awesome being the youngest. on the other hand, being among the older kids has huge advantages and not just for sports. my parents just decided i was ready for kindergarten when i was four, and that was that.

6560
Injury, Prehab, & Rehab talk for the brittlebros / ACL prevention - PEP sequence
« on: September 24, 2013, 12:03:47 pm »
http://smsmf.org/files/PEP_Program_04122011.pdf

6561
400m Sprinting or Shorter / Re: Sprint Videos
« on: September 24, 2013, 11:54:56 am »
^^^true, true. reminds me of the gladwell-popularized fact that most NHL players are born in the first third of the year. the theory goes that kids born earlier in the year tend to be older for their grade or division than kids born later in the year. the 9 or 10 months can make a big difference when you're little, so early-birthday kids are overselected for competitive teams because they're just bigger and stronger and more coordinated than kids younger than they are. path dependency takes over and the relatively younger kids never make up the gap.

or so i comfort my november-born, always-one-of-the-youngest-kids-in-the-class self.

6562
400m Sprinting or Shorter / Re: Sprint Videos
« on: September 24, 2013, 10:24:20 am »
yeah i figured the grass training thing was bullshit. jamaica probably spends more per capita on sprinting than any other country (nb: i made that up, but don't you believe it?). no way they don't have ridiculously nice facilities.

6563
News, Announcements, & Suggestions / Re: Charlie Francis material for sale 40% off
« on: September 23, 2013, 10:42:37 pm »
still incredibly expensive.

6564
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 23, 2013, 09:02:02 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired, a little stressed

- warm up

- broad jump x 4
under 12y. not good.

- DL bound x 4,4,4
under 12y, 12y, under 12y. not good.

- sprint 60m x 3
8.5, 8.3, 8.3. not good. done in flats.

- sprint 30m x 3
5.1, 5.1, 5.1. not good. in flats.

- submax SL bound x 10,10,10

- cool down

- stretch

finding a new roommate this week. stressing me out. checked out the new gym, i'm leaning toward making the switch. there's only one squat rack but it was pretty uncrowded at peak hours (i went around 6:15 PM, after work) and no one was using the rack. they have a small basketball court plus two racquetball courts and a squash court, so it seems like there would often be space to jump even if there's a game going on. there's open gym really early in the morning, too. plus it's even more convenient than my current gym. tempting.

not sure how much using flats instead of spikes slowed me down, i.e., how valid the comparison is between these times and normal times. but at any rate this was slow.

6565
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 23, 2013, 12:14:56 pm »
Quote from: Joe on September 23, 2013, 11:57:15 am
don't you train at Blenderate's gym? Or was it Tigerak's gym? If you go to latter you'll probably see Frank Yang at some point.

no, and i don't know who those people are. i think frank yang trains up in montgomery county (where he and i are both from), which is not far but not as close as any of the half-dozen or more gyms that i could walk to from work and home.

6566
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 23, 2013, 11:47:38 am »
realized the tracker was a mess of stuff i don't actually care about and not a good way to track. spreadsheets work best when you use numbers. tracking whether i've done a 60m sprint or not is dumb, what's important is the time and whether that improves over time. so now i'll be tracking the following, using actual numbers whenever possible and a (?) to indicate that i did something but don't know exactly how well or poorly i did it. also, i'm considering leaving my gym -- there's nothing really keeping me at the old gym anymore except nostalgia for the Way Things Used to Be and the lack of a decent alternative. no guarantees yet, but i'm going to check out a new place today or tomorrow.

camping this past weekend was fun but devoid of any physical activity more strenuous than bocce. tonight i will sprint.

also, i've been bad about mobility for no good reason. laziness and ennui based on feeling stalled and kind of adrift in my training. acole's new competition post helped. will fix it.

6567
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: September 23, 2013, 11:01:39 am »
forgot about this thread. never got this on here. from january 2012, the first time i broke 2xbw in the squat. 350 @ 171.6 bw (2.04):

<a href="http://www.youtube.com/watch?v=_i48vau718c" target="_blank">http://www.youtube.com/watch?v=_i48vau718c</a>

6568
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: September 20, 2013, 01:56:44 pm »
<a href="http://www.youtube.com/watch?v=ByYSkRGrMqw" target="_blank">http://www.youtube.com/watch?v=ByYSkRGrMqw</a>

going camping this weekend with a bunch of bluegrass musicians.  :trolldance:

6569
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2013, 01:45:53 pm »
Quote from: StuckInTheAir on September 20, 2013, 01:37:34 pm
Hey LBSS,

I'm curious, you seemed to not like my routine. My goal for the rest of 2013 is to bulk, I'm 5'7.5" and 142lb, would want to hit 155lb possibly. Activity-wise, I'm in college, heavy workload, gonna be playing on an intramural flag football league (heavily competitive) and pickup basketball (for fun, decent competition). Ultimately, I want to just gain just pounds on pounds of muscle, and gain strength like never before lol - my upper body is not where it should be. Legs should be mostly all fast twitch focused, more on the reactive end... but I don't have time for plyometrics at all. How would you suggest building a routine for that goal (general splits/exercises to focus on/etc).

Thanks haha

what makes you think i didn't like your routine? it looks fine.

6570
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 20, 2013, 11:16:02 am »
Quote from: acole14 on September 19, 2013, 11:46:51 pm
Quote from: LBSS on September 19, 2013, 03:00:11 pm
alastair is such an awesome name.

Thanks man! It's actually Alistair with an 'i' though. It's probably one of the more misspelled  names going around.

FUCK. i hate misspelling stuff.

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