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Messages - LBSS

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6616
good advice for the future, but i'm leaving today so that's not an option this time. next time(s), though.

6617
WEIGHT: 177
SORENESS: none
ACHES/INJURIES: wrists in flexion, a little. neck/traps and lower back but not as bad as yesterday.
MENTAL STATE: good, ready

- warm up

- paused squat 290 x 5,5
extra focus on exploding up, bar popping off shoulders. very strong.

- OHP 125 x 5,5

- BB row 155 x 8,8

- GHR x 3,3,2,3,2
very slow, pauses on descent, drive toes into plate and glutes through. hard, good pump.

- circuit x 2
-- curls 35 x 10,8
-- tricep pressdown x 10,10
-- close stance BSS 80 x 10,10

- stretch

close stance BSS biases toward quads.

6618
Boxing / Re: dawson vs stevenson
« on: June 11, 2013, 02:00:32 pm »


 :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance:

6619

  The key to making a schedule like that work for you is not as much what you do on the road as it is preparing for the time away while youre at the gym.  Use volume accordingly, if youre going to be gone for a week at a time, make your squat workout prior to leaving account for that.  Plyos are easier since you can still get some work in there, but you can make a lower body workout done on monday take until the next monday to completely supercompensate from easily if you plan it that way.

 I like single leg pogos for max height in a situation like you describe, I feel like they can also maintain strength if done with enough intensity.  The other stuff you listed is fine, but I would make it a priority to figure out what kind of volume and loading you need so that you can plan to be recovering during your time away from the weight room until you can get back in.  This will apply more for the shorter trips obviously, but you can still have an effective plan for increasing your strength and athleticism if you plan for it ahead of time.

good point, and i usually do try to do an extra hard workout right before a trip. unfortunately i'm going to be gone until almost july and i'm leaving tomorrow, so i really only have one more workout before i hit the road and then extra long to supercompensate and the decompensate.  :uhhhfacepalm:

SL pogos are a good idea, i'm terrible at them so that gives me something to practice and improve on while i'm away. can even do in hotel room. will try to stick to something like this:

- warm up
- SL pogos 2-3 x 5-8
- jump squat + SVJ 2-3 x 3-4
- BSS 2-3 x 8-10
- SL RDL 2-3 x 8-10
- upper push 2-3 x 8-10
- upper pull 2-3 x 8-10
- core 3-5 x 10-20

will go harder or less hard depending on what i think i can get in over the following day or two. if time is limited, priority is pogos and explosive movements. jump rope and MR half tucks for conditioning on off days, and stretching/mobility every day.

6620
really good conversation, thanks lance in particular. problem is, now i don't know what to do. the next couple of weeks i'll be overseas, started a separate thread about that. but when i get back, what's my focus in the weight room? what about balance between sprint/bound/jump and weights?

6621
I recommend getting 24/7 gyms. For instance, there are multiple Cardinal Fitnesses in Indiana. Cardinal Fitness has locations all throughout the midwest of the US. I used to go to this one near my house and I'm pretty sure a trucker lifts there late at night. That's where I got the idea essentially.

That way, whenever you arrive in a new destination, they might be open nearby. I say 24/7 because typically these are big chains that have multiple locations and usually have the correct equipment and tone of seriousness. Strip malls gyms sometimes work because they have free weight section and that's all you really need unless you're doing plyos/sprints.

Most of these large chains are only 10 dollars a month. So getting 2-3 is not a huge deal cost wise.

Just a thought.

i was not clear. i am going to be in afghanistan and then tajikistan. 24 hour gyms are not an option.

6622
Sup. Question for the Lance, AlexV, or anyone else who wants to weigh in. I travel a fair amount for work. Trips are 1-3 weeks, although more toward the short end of that spectrum, and they include very long times in transit. When I'm traveling I have access to a jump rope, some DBs, maybe a flat bench and some exercise machines. and very limited space, so no possibility of running, approach jumps, etc. Any particular recommendations for ways to continue to train for explosiveness and leaping under those circumstances? Generally I try to do some conditioning, as much stretching as I can (throughout the days, not just at workout times), and some BB-type work, as well as SVJs and depth jumps and tuck jumps if I have the space.

Anything I'm not thinking of?

My next trip starts on Wednesday and I'll be gone 2.5 weeks. Would like to lose as little as possible in that time.

6623
Ghr looks pretty good, youre already doing them better than most.  Drive your toes into the pad HARD as you come up, drive your hips through the pad more.  Youre letting your hips come back a little on the way up taking some of the glute drive away.  A good cue to get the calves and glutes working correctly is to "pinch" the foot plate with the first toes, then drive holes in the plate with them.

Guys like yourself will get more out of squatting explosively than naturally fast and explosive types.  There is a lot going on, but to put it simply you have to teach your nervous system to be fast and powerful under high stress/high loads and not shut down, its not as reactive or "natural" as some of the springy type athletes who have different genetic set ups. 

You can tell pretty easy who is which type of athlete by the speed of the run up they come in with.  Guys that get more out of squatting more explosively will be the ones that tend to "ease"  into the counter movement.  This stands for the standing vert as well.  You can find different opinions on why this is,  a solid theory is that one type of athlete is relying more on muscular contribution, while the other is more tendon/springy in nature.  The guy getting more out of his tendons is not going to get the same turn over from squatting explosively as the guy not as gifted in that area will.  It is extremely valuable to the second type of athlete.

word, thanks for the cues on GHR.

i'm not sure what you're saying about what i'm doing, in that vid or more broadly; what would you recommend? i'm already trying to increase my emphasis on speed stuff through the bounding and sprinting. t0ddday's point about squatting to get strong and sprinting and jumping to get fast and...good at jumping makes sense to me but i'm wary of it because that sounds like a quick way back to focusing too much on the squat.

@alexv thanks for the feedback. i figured out the iso hold from the top + slow descent thing but i haven't tried those intermediate holds. sounds like a good plan. i'd like to think that my lower abs are reasonably strong and that the problem is more with my hip flexors restricting full extension throughout the movement. regardless, i can obviously improve in both areas.

6624
thwarted again by the fucking rain. got soaked on the way to the gym, to boot.  :pissed:

WEIGHT: 177.5
SORENESS: none
ACHES/INJURIES: neck and traps, lower back very stiff all day. loosened up somewhat at gym, warmed up more than usual
MENTAL STATE: stressed

- warm up

- a lot of SVJ and DSVJ at 90-95% effort, and DLRVJ and SLRVJ (off two- and three-step lead-ins) at ~80-85% effort
pretty garbage. mixed everything in.

- MR half tuck x 30,30,30

- OHP 115 x 5; 120 x 5; 125 x 3

- underhand BB row 135 x 8,8

- strict hanging leg raise x 6,6,6
less than 30s between sets

- stretch

waste. hopefully it won't rain tomorrow. also i'm leaving for afghanistan and tajikistan on wednesday.

6625
nice set, man. congrats on the PR.

6627
99.999% convinced my hip problem is caused by my back. I can pretty much fix it when it occurs by adjusting and stretching the back. Will try make my back happier from now on and continue working hard on mobility and then I can resume normal training including backsquats & paused front squats.

Sick postworkout doms in the PC chain, glutes, hams and lower back. Good mornings have delivered. It's like doing RDLs without the CNS stress of squeezing the bar. Win! While doing GMs I had a good burn going in my abs as well. Signs are this exercise was the missing link in my training.

lol. what a concept.

6628
Could you tell me the meaning of your avatar? Is it a foot injury or something?

i have osteoarthritis in my big toes. both feet. that's an x-ray of the left one, which is the one that started hurting first. now the right one is worse.

@t0ddday and raptor:

thanks to both, good advices. t0ddday your plant sounds right, as raptor says. my plant is too much of a jump stop, something you can see easily in my vids or in person, as avishek can attest. not sure how to fix that other than practicing. SVJ is simply a measure of power, so i figure improving SVJ can't be a bad thing. if i'm unable to do any kind of running jump (like yesterday when it was pouring rain) then i'll do SVJ and depth jumps.

part of my problem with RVJ is that i'm overwhelmingly a LR planter, but my right leg is historically bigger and stronger than my left. whether that's from years of fencing, or what, i don't know.

ETA: if lance or alex v comes in here, would love to hear some thoughts on the GHR vid.

also, my gym is a pretty ordinary gym except their roots are in fitness boot camps and "functional training." so there's the normal machines and treadmills and stuff, but also i think 8 squat racks, an oly platform (getting another one soon), at least two GHRs, med balls, kbs, etc.

6629
WEIGHT: 176
SORENESS: none
ACHES/INJURIES: quads tight but not as bad as the other day, left hip tweaked while i was stretching right hamstring at the end. weird.
MENTAL STATE: okay

- warm up

- SVJ x 8
better than the other day, 25-26

- depth jump x 8
the space is wrong and it was crowded, hard to get a good full jump. mostly around 26 or a little higher, but these would have been better if i'd had more space

- SVJ x 3
nope

- MR half tuck x 30,30,30

- various leg raises, windshield wipers, etc.

- some DB upper body shit

- 15 double unders on the minute x 10
easy once i got the rhythm, too easy. hadn't done double unders in a while.

- stretch

should have been a track day today but it was pouring so i improvised. back tomorrow.

6630
400m Sprinting or Shorter / gatlin over bolt
« on: June 07, 2013, 03:18:15 pm »
<a href="http://www.youtube.com/watch?v=MAz6yRznoiM" target="_blank">http://www.youtube.com/watch?v=MAz6yRznoiM</a>

bolt's first loss in a 100m he completed since 2010.

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