6721
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 11, 2013, 05:25:33 pm »
take all advice with a grain of salt.
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6722
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 08, 2013, 12:26:02 pm »
today, i flew in a helicopter for the first time. longtime dream realized, and it couldn't have happened in a more beautiful place. 
literally no time to myself until right now, i am wiped the fuck out, and i have to wake up at 5:45 tomorrow morning. no exercise.
literally no time to myself until right now, i am wiped the fuck out, and i have to wake up at 5:45 tomorrow morning. no exercise.
6723
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: May 07, 2013, 10:19:12 pm »
i was trying to get back to my house from somewhere having just arrived in DC from a long trip. i had some heavy luggage with me. i was close enough that i could have walked but it would have sucked and i was in a hurry. i saw a guy i work with and a woman i took to be his wife driving by and flagged them down. they said sure, they'd give me a ride, but it'd cost me like a taxi. i said fine, fine. but the traffic was really bad so the ride ended up being very expensive. i had them drop me off short of my house, and then i didn't have exact change and they couldn't make change, so we had to go into their house so the woman could give me change. at some point during the ride my coworker morphed into a dude who in the dream i knew to be one of the people from lyle's forum. but he didn't know who i was. we ended up sitting around and talking in their house for a while, no idea about what, and then i said i had to go, "see you later, carlo," and he was surprised and then grinned. he told me to check out something on the forum and then stretched out like a cartoon dancer. then i left.
6724
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 07, 2013, 11:30:18 am »
easier to move more weight but not necessarily easier on the legs. kingfish, for example, credits the pause with reducing the stress on his joints and allowing him to squat daily without injury. he and others have also pointed out that a paused squat is a truer test of power, because it removes the stretch-shortening cycle from the equation. more like a snatch or PC in that way: you have to go from a dead stop to full extension.
although kf does cheat with some mini-bounces from time to time.
although kf does cheat with some mini-bounces from time to time.
6725
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2013, 10:19:18 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: motivation very low, do not feel like exerting any effort
- warm up
- superset
-- jump squat 16 x 3,3
-- SVJ x 3,3
on first and second reps of second set got oddly hyped for SVJ and went really high. no way to measure here but significantly higher than all other jumps in pakistan so far.
- BSS 52 x 8,8
rear foot up on plyo box and no sneakers = very uncomfortable. gym was crowded so couldn't use a bench. this was not challenging.
- superset
-- pull up x 7,7
-- dip x 7,7
- leg press 190 x 15,15
- ab roll outs 28 x 10,10
- stretch
good to force myself to go but other than the one or two jumps this was a crap workout.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: motivation very low, do not feel like exerting any effort
- warm up
- superset
-- jump squat 16 x 3,3
-- SVJ x 3,3
on first and second reps of second set got oddly hyped for SVJ and went really high. no way to measure here but significantly higher than all other jumps in pakistan so far.
- BSS 52 x 8,8
rear foot up on plyo box and no sneakers = very uncomfortable. gym was crowded so couldn't use a bench. this was not challenging.
- superset
-- pull up x 7,7
-- dip x 7,7
- leg press 190 x 15,15
- ab roll outs 28 x 10,10
- stretch
good to force myself to go but other than the one or two jumps this was a crap workout.
6727
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 05, 2013, 01:41:24 pm »
dysmorphia FTL. there's a 0% chance you look like that guy.
6728
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2013, 01:39:23 pm »
WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: not bad, background stress is pretty high but i got out of a shitty meeting today to do some work and it gave me time to go to the gym, so happy
- warm up
- A skips, B skips, fast feet, rudimentary hops
- superset x 2
-- jump squat 16kg x 3
-- SVJ x 3
second set higher than first
- leg press stack x 10,10
30s rest. stack is 190 i think.
- DB OHP 22 x 10,10
- leg curl ?? x 10
- DB row 26 x 10,10
- leg extension ?? x 10
- calf raise 110 x 20
- superset x 2
-- tricep pressdown 30 x 10
-- CURLZZZZZZZ 12 x 10
- stretch
?? means i can't remember how much weight i used. whatever, was just glad to get a bit of work in. twice reached 10 criss-crosses during warm up but was pretty uncoordinated. whipped myself with the rope in several new ways (usually it's across the left forearm or right leg).
also, the gym manager struck up a conversation with me. he's a pretty big, strong-looking dude. turns out he has his master's in kinesiology from wayne state and competed in powerlifting and strong man back in the states. he's trying to get a pakistan's strongest man competition going later this year, at the serena (the hotel where i stay in islamabad), and they're going to expand the gym and add a squat rack and some free weights and possibly even bumper plates (!). will probably have a trip out here in the fall, so maybe i could volunteer for the event or something. that'd be a hoot. it's going to be for some charity or other.
funny how much more i like islamabad now that i have friends here (a woman i used to work with and her husband).
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: not bad, background stress is pretty high but i got out of a shitty meeting today to do some work and it gave me time to go to the gym, so happy
- warm up
- A skips, B skips, fast feet, rudimentary hops
- superset x 2
-- jump squat 16kg x 3
-- SVJ x 3
second set higher than first
- leg press stack x 10,10
30s rest. stack is 190 i think.
- DB OHP 22 x 10,10
- leg curl ?? x 10
- DB row 26 x 10,10
- leg extension ?? x 10
- calf raise 110 x 20
- superset x 2
-- tricep pressdown 30 x 10
-- CURLZZZZZZZ 12 x 10
- stretch
?? means i can't remember how much weight i used. whatever, was just glad to get a bit of work in. twice reached 10 criss-crosses during warm up but was pretty uncoordinated. whipped myself with the rope in several new ways (usually it's across the left forearm or right leg).
also, the gym manager struck up a conversation with me. he's a pretty big, strong-looking dude. turns out he has his master's in kinesiology from wayne state and competed in powerlifting and strong man back in the states. he's trying to get a pakistan's strongest man competition going later this year, at the serena (the hotel where i stay in islamabad), and they're going to expand the gym and add a squat rack and some free weights and possibly even bumper plates (!). will probably have a trip out here in the fall, so maybe i could volunteer for the event or something. that'd be a hoot. it's going to be for some charity or other.
funny how much more i like islamabad now that i have friends here (a woman i used to work with and her husband).
6729
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: May 05, 2013, 02:25:00 am »
disregard the stronglifts guy. avishek's advice is solid. do all exercises for a moderate amount of reps and sets, like 3-4 sets for 5-8 reps each set.
6730
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: May 04, 2013, 10:17:14 am »
the left-hand menu and up/down voting work only intermittently in pakistan. not really worth looking into, just thought it was funny/odd. 
6731
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 03, 2013, 09:55:12 am »
ALL WEIGHTS IN KG WHILE I'M IN PAKISTAN
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but otherwise good, had a pleasant and productive day given the jet lag and four hours of sleep last night
- warm up
got up to 12 criss-crosses in a row. will try to hit 20 before i leave here.
- jump squat 16 x 3,3
- SS: stiff-leg hops x 25,25
- SS: SVJ x 3,3
- BSS 52 x 10+3+3+3
- OHP 16 x 10+3+3+3
- DB RDL 52 x 10,10
- lat pull down 80 x 5; 50 x 10,10
- dip x 10,10
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but otherwise good, had a pleasant and productive day given the jet lag and four hours of sleep last night
- warm up
got up to 12 criss-crosses in a row. will try to hit 20 before i leave here.
- jump squat 16 x 3,3
- SS: stiff-leg hops x 25,25
- SS: SVJ x 3,3
- BSS 52 x 10+3+3+3
- OHP 16 x 10+3+3+3
- DB RDL 52 x 10,10
- lat pull down 80 x 5; 50 x 10,10
- dip x 10,10
- stretch
6732
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 03, 2013, 01:39:00 am »
wednesday 5/1
- warm up
- submax SL bounds
- DL broad jump x 4
- DL bound x 4,4,4
- sprint 40y x 3
timed two, ~5.4x
- stretch
all i could get in with the time i had. pleased i made myself go anyway, despite stress around leaving.
- warm up
- submax SL bounds
- DL broad jump x 4
- DL bound x 4,4,4
- sprint 40y x 3
timed two, ~5.4x
- stretch
all i could get in with the time i had. pleased i made myself go anyway, despite stress around leaving.
6733
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: May 01, 2013, 05:10:15 pm »
don't do too many things.
also, what is muscle-specific strength.
also, what is muscle-specific strength.
6734
Pics, Videos, & Links / Re: funny / horrible training videos
« on: May 01, 2013, 03:43:47 pm »
oh god oh god oh god oh god oh god. 
6735
Strength, Power, Reactivity, & Speed Discussion / Re: is athlete movement fluidity trainable?
« on: May 01, 2013, 03:43:08 pm »I was about to say about Z-Bo but... he isn't exactly "moving around gracefully"
He just has footwork in a 3 feet area or something.
haha good point. grace is not his calling card. dominating fools despite having the athleticism of a 45-year-old former D2 baseball player requires serious movement skills, though.