7366
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 13, 2012, 01:54:14 pm »
my brother got arrested for robbery last night and is in jail. 
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7367
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 13, 2012, 12:38:28 pm »His words on the dunk: "I got nervous. I had to do what I knew would go in, so I did a 360. You see I almost broke my back afterward, so maybe next time I should just lay it up or something."
7368
Pics, Videos, & Links / Re: beast
« on: December 12, 2012, 05:06:35 pm »
i've posted this guy before. 3" deficit deads with 455.
<a href="http://www.youtube.com/watch?v=Vjpc_oe6zZQ" target="_blank">http://www.youtube.com/watch?v=Vjpc_oe6zZQ</a>
7369
Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck
« on: December 12, 2012, 04:44:15 pm »machine squats and quarter squats are a way to go for quads.
FTFY
7370
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2012, 11:36:31 am »So you squatted 320lbs x 5 and you weigh 179.5lbs, which brings your standing vertical jump 33 inches.
is this estimate close to your actual jump and your running jump should be about 34-36 inches depending on power dispacement
oh man, if only it were that simple. i'm pretty sure my standing vert is still under 30. it'll go up with some practice and hopefully that'll carry over to running jumps. i have a big gap right now between running and standing, like at least 5".
court update: my buddy made a big donation to the church so it's now available monday, wednesday and friday mornings from 6-8. they'll be playing basketball on it but he said i can use it for jumping if the game isn't full-court. this would require some planning.
also, some friends and i are talking about making a donation to the church and setting up an informal lifting coop in the old gym space. that would be so fucking cool.
7371
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 12, 2012, 09:44:06 am »
you can shift the focus of BSS within your leg by moving your forward foot closer to or farther from the bench. closer = more quad, farther = more hip. have you considered doing TKE's or something as part of the warm up? you might just have trouble activating your quads at all, "feeling" them working.
for low back it's all about hypers and reverse hypers. you can do reverse hypers on a kitchen table.
for low back it's all about hypers and reverse hypers. you can do reverse hypers on a kitchen table.
7372
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2012, 08:23:28 am »
i dunno, i got paranoid that the bar was somehow less than 45 pounds but i checked with one of the staff and sure enough, the full-length bars are all standard weight. yay.
also, no soreness this morning.
also, no soreness this morning.
7373
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 11, 2012, 09:48:20 pm »
WEIGHT: 179
SORENESS: none
ACHES/INJURIES: left hip something wonky
MENTAL STATE: motivation really low as i was walking to the gym but things picked up once i warmed up
- warm up
- SVJ x 7
felt good, i guess
- squat 320 x 5
light fucking weight. fast until last rep.
- hip thrust 135 x 10; 185 x 10,10
- leg press machine calf raise 135 x 20; 225 x 20,20
burn
- SS1: DB OHP 40 x 8e; 50 x 8e
- SS1: low cable row 150 x 8e,8e
- SS1 info: 2 rounds, 30-45s rest between exercises
- hanging leg raise x 10,10,10
- stretch
so happy about 320 x 5 flying up like that.
SORENESS: none
ACHES/INJURIES: left hip something wonky
MENTAL STATE: motivation really low as i was walking to the gym but things picked up once i warmed up
- warm up
- SVJ x 7
felt good, i guess
- squat 320 x 5
light fucking weight. fast until last rep.
- hip thrust 135 x 10; 185 x 10,10
- leg press machine calf raise 135 x 20; 225 x 20,20
burn
- SS1: DB OHP 40 x 8e; 50 x 8e
- SS1: low cable row 150 x 8e,8e
- SS1 info: 2 rounds, 30-45s rest between exercises
- hanging leg raise x 10,10,10
- stretch
so happy about 320 x 5 flying up like that.
7374
Strength, Power, Reactivity, & Speed Discussion / Re: high bar squat vs low bar squat
« on: December 11, 2012, 09:42:54 pm »
this debate is boring and has been had over and over again with no resolution whatsoever. no one's cents are worth anything.
7375
Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck
« on: December 11, 2012, 10:21:41 am »What? What I posted or what hyperdunk posted?
what you posted.
7376
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 11, 2012, 09:33:51 am »
office holiday party was yesterday so no gym. had forgotten about that over the weekend. oh well. did some mobility stuff over the weekend including wrecking my back on the peanut. i'm not sure i've ever before been sore the next day from soft tissue work. got gf to push down on my shoulder so i could do some IR stuff, too.
7377
Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck
« on: December 11, 2012, 09:30:07 am »
yeah that's what i was thinking of raptor. it's basically a quad-focused dead lift. but if leg presses are working for you, stick with 'em.
7378
Article & Video Discussion / Re: 12 Year Old Aussie Kid 11.72 100m 23.76 200m
« on: December 11, 2012, 09:27:07 am »That's pretty damn impressive. I always get wary though when the media starts hyping prodigies up when they haven't even hit puberty.
yup. apparently one thing college football coaches ask parents when they're evaluating whether to recruit a talented kid or not is, "can he grow a beard?" if the answer is no, then the kid is talented despite being developmentally in line with or behind his peers and probably hasn't reached his full potential. if the answer is yes, then there's a higher chance he's just matured quicker and so can beat up on the less developed kids. but once they mature, he's screwed.
7379
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: December 10, 2012, 01:55:13 pm »
7380
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 10, 2012, 01:53:38 pm »
neck 15.75", height 71", measured waist 32"
6% 29.87 Athletes
7% 30.26
8% 30.65
9% 31.05
10% 31.47
11% 31.90
12% 32.33
13% 32.78
sounds about right.
6% 29.87 Athletes
7% 30.26
8% 30.65
9% 31.05
10% 31.47
11% 31.90
12% 32.33
13% 32.78
sounds about right.