6706
News, Announcements, & Suggestions / Re: recent downtime - server broke and had to wait for host to fix
« on: October 24, 2013, 10:20:31 pm »
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6707
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2013, 10:16:39 pm »
MASH'ALLAAAAAAAAHHHH!!!!!!!
the forum is back
i guess, hard to say.
10/21
MORNING:
- warm up
- SVJ x 3
- DLRVJ (approach out to 2- and 3-step) x a bunch
best 1.5-2 knuckles over. better than last time.
- stretch
EVENING:
- warm up
so tired.
- broad jump x 4
~12 yards
- DL bound x 4,4,4
same or worse as broad jumps, bad
- SL bound x 12,12,12
- sprint 30m x 4
4.4, 4.6, 4.5, 4.4 -- not terrible for me actually. felt fast.
- stretch
slept very badly last night as i think i was anxious about getting up on time to jump. sucks to be tired during the day but that’s a good sign in the long run.
10/22
WEIGHT: 173.5
- warm up
- squat 315 x 1,1,2,1
later reps easier, squat weakness is clearly (mostly) neural.
- superset x 2
-- OHP 115 x 5,5
-- pull up x 8,8
- superset x 2
-- assisted natural GHR x 5
-- cable tricep pressdown 120 x 10
-- DB curl 30 x 5; 22.5 x 10
-- DB shrug 95 x 8; 80 x 8
i am weak at shrugs.
- stretch
- decline sit up 15 x 10; 25 x 10
10/24 (today)
wussed out on morning workout. work has been bad the past few days, 11-13 hours with some early morning shit. tonight it was cold enough that i could see my breath.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip flexor has been doing some wonky shit off and on
MENTAL STATE: tired
- warm up
- broad jump x 4
bad, more than a foot shorter than low-normal day.
- DL bound x 4,4,4
bad but better than the broad jumps
- SL bound 20y x 2
L:12.5,12.5; R:11.5,12.5
- sprint 30m x 2; 60m x 3
4.5,4.5; 8.4,8.2,8.4 - right calf twingey at end of last 60m
- stretch
mediocre workout, not least i think because it's cold out.
praise the lord.
the forum is back
Good news about the knee. Did that exercise I suggested seem to help?
i guess, hard to say.
10/21
MORNING:
- warm up
- SVJ x 3
- DLRVJ (approach out to 2- and 3-step) x a bunch
best 1.5-2 knuckles over. better than last time.
- stretch
EVENING:
- warm up
so tired.
- broad jump x 4
~12 yards
- DL bound x 4,4,4
same or worse as broad jumps, bad
- SL bound x 12,12,12
- sprint 30m x 4
4.4, 4.6, 4.5, 4.4 -- not terrible for me actually. felt fast.
- stretch
slept very badly last night as i think i was anxious about getting up on time to jump. sucks to be tired during the day but that’s a good sign in the long run.
10/22
WEIGHT: 173.5
- warm up
- squat 315 x 1,1,2,1
later reps easier, squat weakness is clearly (mostly) neural.
- superset x 2
-- OHP 115 x 5,5
-- pull up x 8,8
- superset x 2
-- assisted natural GHR x 5
-- cable tricep pressdown 120 x 10
-- DB curl 30 x 5; 22.5 x 10
-- DB shrug 95 x 8; 80 x 8
i am weak at shrugs.
- stretch
- decline sit up 15 x 10; 25 x 10
10/24 (today)
wussed out on morning workout. work has been bad the past few days, 11-13 hours with some early morning shit. tonight it was cold enough that i could see my breath.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip flexor has been doing some wonky shit off and on
MENTAL STATE: tired
- warm up
- broad jump x 4
bad, more than a foot shorter than low-normal day.
- DL bound x 4,4,4
bad but better than the broad jumps
- SL bound 20y x 2
L:12.5,12.5; R:11.5,12.5
- sprint 30m x 2; 60m x 3
4.5,4.5; 8.4,8.2,8.4 - right calf twingey at end of last 60m
- stretch
mediocre workout, not least i think because it's cold out.
praise the lord.
6708
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 19, 2013, 01:29:54 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left calf, left glute; no knee pain, though!
MENTAL STATE: okay, early afternoon is sub-optimal training time. legs felt heavy
- warm up
- 1-2 jumps x some
- sprint 55m x 5
7.8, 7.8, 7.7, 7.7, 7.8 -- this was awful, very slow and felt it. i'm straining too hard somehow. on the plus side, no knee pain whatsoever during set up. there was a bit of a headwind but still.
- SL bound x 20m/12, whichever comes first
L better than R because i can keep the cycle going the whole time, R i lean forward too much toward the end and lose the cycle. but fewer steps/greater distance for R.
- tempo 150m x 1
calf and glute were like, uh, no, that's enough. no point in inviting cramps.
- stretch
for the 55m in january i think i can shoot for 7.2. t0ddday definitely motivated me to focus on speed and jumping rather than gym stuff, he's right that i'm probably strong enough to dunk right now and my deficiencies are in speed, power and movement efficiency. especially movement efficiency.
SORENESS: none
ACHES/INJURIES: left calf, left glute; no knee pain, though!
MENTAL STATE: okay, early afternoon is sub-optimal training time. legs felt heavy
- warm up
- 1-2 jumps x some
- sprint 55m x 5
7.8, 7.8, 7.7, 7.7, 7.8 -- this was awful, very slow and felt it. i'm straining too hard somehow. on the plus side, no knee pain whatsoever during set up. there was a bit of a headwind but still.
- SL bound x 20m/12, whichever comes first
L better than R because i can keep the cycle going the whole time, R i lean forward too much toward the end and lose the cycle. but fewer steps/greater distance for R.
- tempo 150m x 1
calf and glute were like, uh, no, that's enough. no point in inviting cramps.
- stretch
for the 55m in january i think i can shoot for 7.2. t0ddday definitely motivated me to focus on speed and jumping rather than gym stuff, he's right that i'm probably strong enough to dunk right now and my deficiencies are in speed, power and movement efficiency. especially movement efficiency.
6709
Pics, Videos, & Links / Re: Body Fat Decreased?
« on: October 17, 2013, 04:49:20 pm »It actually looks really good... you seem to have better hip extension right now. Why didn't you dunk it in the last attempt?
Because.. I had pretty much never jump with a ball.... not even a self lope pass...
I wonder... i had never seen video on people practice self loop Pass...
is there any tips or method to do so?
practice a whole fucking lot. it's not rocket science.
6710
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 17, 2013, 04:46:53 pm »
great success!
6711
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2013, 04:45:57 pm »
this morning:
- jog to gym
- warm up
dribbling practice
- SVJ-to-RVJ progression x 20 mins
went out to 2-step, very low. legs felt a bit heavy and was awkward.
- stretch
- jog home
very pleased with myself for actually sucking it up and getting myself to the gym before 7. this was 45 minutes door-to-door. i'm going to be tired tonight but this will be sustainable if i do better about bedtime. more practice, more practice, more practice. will do some kind of track work tonight unless it rains.
tonight:
WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little; left pinky, top knuckle (???)
MENTAL STATE: okay
- warm up
lights cut out
no idea why they did that, lights are usually on until 10:30 on weekdays. anyway in the dark i attempted some bounds and strides and my legs were like, uh-uh, no no no, go home. so i went home. recovery fail. extra stretching tonight. no earthly idea what happened to my pinky finger.
- jog to gym
- warm up
dribbling practice
- SVJ-to-RVJ progression x 20 mins
went out to 2-step, very low. legs felt a bit heavy and was awkward.
- stretch
- jog home
very pleased with myself for actually sucking it up and getting myself to the gym before 7. this was 45 minutes door-to-door. i'm going to be tired tonight but this will be sustainable if i do better about bedtime. more practice, more practice, more practice. will do some kind of track work tonight unless it rains.
tonight:
WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little; left pinky, top knuckle (???)
MENTAL STATE: okay
- warm up
lights cut out
no idea why they did that, lights are usually on until 10:30 on weekdays. anyway in the dark i attempted some bounds and strides and my legs were like, uh-uh, no no no, go home. so i went home. recovery fail. extra stretching tonight. no earthly idea what happened to my pinky finger.
6712
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 17, 2013, 04:41:41 pm »
if you click and drag on the menu to scroll, and the cursor is hovering over text or an arrow when you click to drag instead of empty space, when you release it loads the subforum you clicked on rather than just releasing. means you have to be careful where you hover the cursor when you click to drag. nbd but kind of annoying.
6713
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2013, 11:30:47 pm »
right on. i'm gonna try the ball thing again, thanks for the tip.
WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little during squats
MENTAL STATE: tired
- warm up
- submax SLRVJ and a couple of DSVJ
just some dudes shooting around on the court so i joined and did some layups and a few short-approach rim jumps. the rim is lower than 10' for sure, i could make it touch it off two feet without a huge effort.
- squat 315 x 1; 295 x 1,1
holy shit this felt heavy. 315 was near max tonight. fuck.
- OHP 75 x 5; 85 x 5; 95 x 9
lol. weak.
- pull up x 5,5,9
- decline sit up @18lb bar x 10
t0ddday showed me this exercise. get on the decline bench, get someone to hand you the bar, put it behind your neck (HBBS position) and do full-ROM sit ups.
- jump approach progression
another t0ddday-based thing. start with SVJ, then do a (true) DSVJ, then a one-step DLRVJ, etc. until the added step doesn't help anymore. stopped myself at one-step and kept intensity low. tomorrow morning will be first pre-work jumping session.
- stretch
sucking on the squats i'm sure is just a function of not having squatted in more than a week and only three times in the past three weeks (!!!!!). being sick blows. otherwise, good workout. should measure the rims.
WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little during squats
MENTAL STATE: tired
- warm up
- submax SLRVJ and a couple of DSVJ
just some dudes shooting around on the court so i joined and did some layups and a few short-approach rim jumps. the rim is lower than 10' for sure, i could make it touch it off two feet without a huge effort.
- squat 315 x 1; 295 x 1,1
holy shit this felt heavy. 315 was near max tonight. fuck.
- OHP 75 x 5; 85 x 5; 95 x 9
lol. weak.
- pull up x 5,5,9
- decline sit up @18lb bar x 10
t0ddday showed me this exercise. get on the decline bench, get someone to hand you the bar, put it behind your neck (HBBS position) and do full-ROM sit ups.
- jump approach progression
another t0ddday-based thing. start with SVJ, then do a (true) DSVJ, then a one-step DLRVJ, etc. until the added step doesn't help anymore. stopped myself at one-step and kept intensity low. tomorrow morning will be first pre-work jumping session.
- stretch
sucking on the squats i'm sure is just a function of not having squatted in more than a week and only three times in the past three weeks (!!!!!). being sick blows. otherwise, good workout. should measure the rims.
6714
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2013, 04:03:13 pm »
just signed up to run in an indoor all-comers meet in january or february. there are three and it's cheap to sign up so i went ahead and booked myself into all three because i don't know what my schedule will be like then. i didn't realize until after i signed up that it's not FAT, which is annoying, but it'll still be fun to race.
6715
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2013, 09:48:51 am »It's heaps cool that lots of members are running now. Me, Todday, Acole, LBSS, Avishek and even Bmully when he randomly posts. If I ever come to America I'll train with you guys even if we're all masters by that time haha.
Hopefully the knee is nothing serious!
yeah and because i'm suggestible as hell t0ddday got me convinced to run and bound and shit even more.
6716
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2013, 09:35:44 am »ACHES/INJURIES: right lateral knee tweaking at most flexed point of my normal sprint set-up (?); interior right glute
not sure what was up with my knee. it didn't bother me during running or any kind of moving around, just as i was crouching during the set-up for sprints. cut that bit out of the set-up; i don't think it's necessary anyway and i'm not sure why i do it. will spend some extra time on right upper leg tonight on the foam roller. hopefully it's a passing thing.
That sounds exactly like my recent lateral R knee pain. Sort of a pinching feeling when holding knee in flexed position (especially during crouch start). Is it localised around the tib-fib joint area?
yep, sounds about right, actually. did a couple of bw squat holds and it didn't bother me then. no idea what could have precipitated it, all i did this weekend was walk around every day and dance a lot on sunday night.
6717
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 15, 2013, 09:37:11 pm »
the wedding and all the attendant hanging out and seeing friends this weekend was absolutely awesome. perfect weather, great food, not enough sleep and probably a touch too much booze but who cares, it was so fun. got back a little too late last night to do anything although i did do mobility work. back on the track tonight, was slow.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right lateral knee tweaking at most flexed point of my normal sprint set-up (?); interior right glute
MENTAL STATE: good
- warm up
- broad jump x 4
~12.25y, pretty okay
- DL bound x 4,4
a bit less than the broad jumps, not good
- SL bound x 20y x 2e
R:10,10; L:11,12. focus on full cycle with active leg, a la t0ddday
- sprint 30m x 3; 60m x 3
?,4.6,4.6; 8.4,8.3,8.4 -- slooooow
- intensive tempo 150 x 4 @ 20-21s, walk back recovery
- stretch
not sure what was up with my knee. it didn't bother me during running or any kind of moving around, just as i was crouching during the set-up for sprints. cut that bit out of the set-up; i don't think it's necessary anyway and i'm not sure why i do it. will spend some extra time on right upper leg tonight on the foam roller. hopefully it's a passing thing.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right lateral knee tweaking at most flexed point of my normal sprint set-up (?); interior right glute
MENTAL STATE: good
- warm up
- broad jump x 4
~12.25y, pretty okay
- DL bound x 4,4
a bit less than the broad jumps, not good
- SL bound x 20y x 2e
R:10,10; L:11,12. focus on full cycle with active leg, a la t0ddday
- sprint 30m x 3; 60m x 3
?,4.6,4.6; 8.4,8.3,8.4 -- slooooow
- intensive tempo 150 x 4 @ 20-21s, walk back recovery
- stretch
not sure what was up with my knee. it didn't bother me during running or any kind of moving around, just as i was crouching during the set-up for sprints. cut that bit out of the set-up; i don't think it's necessary anyway and i'm not sure why i do it. will spend some extra time on right upper leg tonight on the foam roller. hopefully it's a passing thing.
6718
Pics, Videos, & Links / Re: beast
« on: October 11, 2013, 11:34:46 am »
i know we've all seen this before but:
<a href="http://www.youtube.com/watch?v=q4jO21-a2W0" target="_blank">http://www.youtube.com/watch?v=q4jO21-a2W0</a>
christ.
christ.
6719
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: October 11, 2013, 11:16:33 am »
PAP is real, brah.
6720
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 11, 2013, 10:19:31 am »
rest and 
all around but not on the painful area. IT band, VMO, hamstrings, hip flexors and glutes.
all around but not on the painful area. IT band, VMO, hamstrings, hip flexors and glutes.