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Messages - LBSS

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7591
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 01:07:04 pm »
Quote from: entropy on October 09, 2012, 12:30:34 pm
Wondering what you think about staying the course and following Kingfisher's advice of chasing 4 plates?

see previous posts:

Quote from: me
problem is, my gym closes for good in a bit more than a month and after that i will need to adjust to a new gym, new court, new rims, probably new workout times, etc. i'm thinking that i might abandon the bulking+volume plan for the next month and focus instead on speed and stim methods -- more sprinting, more jumping, lower volume on squats. the last few weeks' worth of DLRVJ's have felt slow, for whatever combination of reasons. i need to take advantage of my gym's uniqueness while it's around. i can squat 3x8 anywhere.

so maybe it's time for the acole block, or some variation thereof.

Quote from: vag
I was thinking of your case earlier today. I still don't get it. 2*BW squat, low bf%, very often jumping , stretching and all, WTF!!! I know you think you dont have good jumping genes and i accept that, but at least your SVJ should be above 30 and then dropstep/RVJ a couples inches higher. 35'' SVJ / 37'' RVJ would be very realistic for your qualities.
SO , i'm gonna go raptor-style (  :uhhhfacepalm: ) because i can't explain your phenomenon othrwise:
Maybe you are too quad dominant and that restricts you from expressing your strength on the court? I don't rememver you doing much assistance stuff so you may have tried it already, if not maybe you should consider shifting to low-volume-high-intensity squat for maintenance and push a bit more on pchain work such as BSS / RDLs / GHRs, see what happens.

Quote from: me
yeah vag, i think you're right (raptor, too). at the very least i know i need to be doing more glute activation work. ok.

in other words, i'll come back to shooting for 4 plates. for the time being, i've been doing general strength for months and i need to switch things up before my gym closes. had been meaning to post about that anyway but vag/raptor galvanized me to do it now.

7592
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 12:15:00 pm »
mmmmmmkay so here goes. based on earlier with some modifications to keep exercises in order from faster-->slower. my only doubt is about the speed-ish day being right after the heavy legs day. but that's more or less how acole had it set up. thoughts?

Quote
DAY 1: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Hip thrust 3x10
- Calf raise 3x20
- Core, UB superset/circuit as I've been doing them

DAY 2: Speed-ish
- ME sprints 3-6x30-50m (OR 6-10x10-15m if done indoors)
- DL bounds 3x8
- LL/RR bounds very submax 5x8-10
- low-volume interval sprints (OR jump rope if done indoors)

DAY 3: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 4: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- Depth jumps 3-4x4-6
- Jump squats 2x3 @ 20-30%
- squat MSEM 1 x 6 @ 80-85%, strong focus on speed
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them

DAY 5: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

DAY 6: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 7: Jumps
- 6+ of each jump (more effort than Fri)

7593
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 11:50:08 am »
Quote from: Raptor on October 09, 2012, 11:43:44 am
http://www.just-fly-sports.com/5-reasons-to-build-powerful-glutes-for-athleticism-part-i/

yeah vag, i think you're right (raptor, too). at the very least i know i need to be doing more glute activation work. ok.

ETA: thanks to raptor for that link -- the 40 commandments for vertical jump training are a good wake-up call. i love squatting but, at the end of the day, it's not what i care most about. time to refocus.

ETA2: but god damn it, someone needs to edit his KJV english, it's driving me crazy that he gets the "thou"s and "thy"s wrong and never uses "thee." i'm tempted to edit it myself and send it to him for re-publishing. where is joe, he will understand me.

7594
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 09, 2012, 11:41:03 am »
the mike marra dunk is awesome. showy in-game dunks are almost always more impressive than dunks for dunk's sake, IMO. also, the reaction from the guy in the lower left is spot-on.

7595
ADARQ & LanceSTS - Q&A / Re: whats good for cardio that I can do in 10 square feet or less?
« on: October 09, 2012, 10:27:01 am »
rossboxing.com

tons of ideas for at-home, small-space workouts on there. i've done the card deck workout a couple of times while traveling. it's fun. take a deck of cards and decide up front what exercise each suit represents. for example, hearts are burpees, spades are high knees in place (each rep is LR), clubs are push ups, and diamonds are overhead arm raises. then as you turn over cards you do the exercise of each card's suit. reps are the value of the card, face cards 10, aces 15. go through the deck as quickly as possible. hardly matters what exercises you do, those are just examples. adarq gave a bunch of others: quick feet, defensive slides, mountain climbers, etc. are all good.

7596
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 10:13:15 am »
yeah that's a 2xbw squat on a kind of off day, which is good and all. but i want it to be stronger. i'm frustrated to have gained 5 pounds on my baseline weight (172-177) and not be able to squat with relative ease above my old PR. but that's probably dumb, and i should probably suck it up and keep working.

problem is, my gym closes for good in a bit more than a month and after that i will need to adjust to a new gym, new court, new rims, probably new workout times, etc. i'm thinking that i might abandon the bulking+volume plan for the next month and focus instead on speed and stim methods -- more sprinting, more jumping, lower volume on squats. the last few weeks' worth of DLRVJ's have felt slow, for whatever combination of reasons. i need to take advantage of my gym's uniqueness while it's around. i can squat 3x8 anywhere.

so maybe it's time for the acole block, or some variation thereof. i'll revisit that thread today.

7597
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2012, 01:42:43 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left hamstring at outside of knee, left VMO
FATIGUE = low

- warm up

- DLRVJ x 7
fuck. no speed except one or two and even those sucked.

- squat 355 x 1, 365 x 0
did not have the volume in me today, not enough food this weekend or wrong time of day or something. left quad was bugging but not bothering me during squats so i decided to try for a PR. i think 355 is a PR tie. annoyed to fail on 365, i feel like i should be able to get it just based on weight gain, but i plain didn't have it. still, for a day when i felt kind of shitty, a PR tie isn't bad.

- stretch

have to get my shit together and go watch the ORIOLES IN THE FUCKING PLAYOFFS FOR THE FIRST TIME SINCE I WAS NINE! LET'S GO BABY!

got my tickets a couple of weeks ago. cannot wait.

7598
K1, Muay Thai, Kickboxing / Re: Savage Muay Thai KO - holy shit.
« on: October 08, 2012, 11:41:52 am »
Quote from: Joe on September 11, 2011, 07:11:32 pm
That was the most intense thing I have ever seen. Those guys were working so hard. Damn!

yup, that. they're just whaling on each other. jesus.

7599
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 08, 2012, 11:31:09 am »
yup, clicking and dragging worked. not intuitive though.

7600
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2012, 11:27:06 am »
Quote from: Mutumbo000 on October 08, 2012, 09:57:18 am
Oh true so you're like in the army or something.
I used to walk a lot but than I got a car so since than i've been lazy and just drive everywhere.

nope, not army.

i'm glad i don't have a car. rather spend that money on other things. plus, what do i need a car for? i'm almost never in such a hurry that a car is a huge advantage over walking or public transportation. if i need to go a long distance i just borrow. if i had a car i'd be sorely tempted to drive to the gym right now but i really don't need the 15 minutes it'd save me. if i did i could have left 15 minutes ago. slowing down is good.

really what it comes down to is i live in a city where everything is accessible without a car. if i lived in the suburbs or in a different kind of city i'd surely need one.

7601
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2012, 09:54:02 am »
Quote from: Mutumbo000 on October 08, 2012, 09:52:19 am
Fuk walking that far lol.
You've probably answered this before but what's the reason why you're always going over to the Middle East?

you're missing out, man. i wish i could hike more but i usually don't have time on weekends.

i travel for work.

7602
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 08, 2012, 09:52:12 am »
scrollbar still not working, or, rather, it goes up and down but so does the rest of the page. it's not dissociated, is what i'm saying.

also, that light blue... :huh:

i like it on principle, though.

7603
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2012, 09:49:36 am »
FRIDAY:

BW = 177
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- DLRVJ x 6-7
meh, bad. left forearm whacked out by grabbing the rim but not well enough.

- depth jumps 3 x 2

- squat 285 x 8,8,5
the limitation is my ability to maintain a tight core later on. back is not giving it, it's the valsalva part -- i'm breathing too hard to do it properly or something. last night i dreamed about jumping rope all the damn time.

- SS1: dip x 12,12,10,10,6
- SS1: ring inverted row x 10,10,10,10,10
- SS1 info: 5 rounds (obviously). was trying to go for 15,15,10,10 on the dips but i'm not there yet.

- ab pull down x 30,30,30

- stretch

SATURDAY

- hike x 8-8.5 miles with gf
perfect day, really nice hike up near thurmont, catoctin mountain park.

- stretch

7604
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 05, 2012, 08:52:43 am »
sounds like your experiment with nipping the eat-everything-in-sight monster in the bud did not go very well. sounds pretty classic, actually. you'd been doing great and you still are, don't worry about it too much.

7605
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: October 04, 2012, 04:27:47 pm »
well i'll be horn-swoggled. what vag said, nice work.

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