7726
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 13, 2012, 11:35:03 am »
oly shoes are the best. glad you're back under the bar, man. it's frustrating to be away...
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7727
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 13, 2012, 11:28:42 am »
are osteopaths full physicians in australia, the way they are in the states? like could this one prescribe you drugs or get board certified in surgery if she wanted to?
7728
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 08, 2012, 12:04:37 pm »
yeah i was alone up there but there were people in most of the trees on the south side of lafayette park. the energy was great but nothing like 2008. that was just on another level, we shut down 16th street for at least a mile north of the white house, and my whole neighborhood, too. people's cars got stuck so they just got out and joined the party. the cops weren't doing anything or messing with anyone, a lot of them were dancing, too. people on top of the bus shelters, people drumming and playing instruments, people crying. it was crazy.
this year people were happy but it wasn't the same kind of euphoria. which makes sense.
this year people were happy but it wasn't the same kind of euphoria. which makes sense.
7729
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 07, 2012, 10:33:56 pm »
WEIGHT: ???
SORENESS: hamstrings, glutes, calves a bit
ACHES/INJURIES: squat elbows back, esp on right, tweaked right toe badly during jumps
FATIGUE: high
- warm up
- 3-on-3 basketball, 2 games to 21 by 2's and 3's
i'm out of shape, got winded during both games. it was fun, though.
- more warm up stuff
mostly to rest legs post-bball.
- depth jump x 4,1
good height although a bit all over the place. no warm up like a competitive warm up. tweaked toe on first jump of second set and that was it. it's still bothering me.
- ME MR half tuck 5 x 5
- ME pogo 3 x 5
toe said no, did not want to push the issue.
- SS1: squat MSEM 4 x 320
- SS1: jump squat 2 x 3 x 90
- SS1 info: two rounds. squat was strong but elbow problem is back. need to keep working on shoulder IR. toe was okay on JS because of stiff soles/consciously avoiding it.
- stretch
gym was closing in 20 minutes and i wanted to stretch more than i wanted to OHP or do pull ups. kind of a meh work out but i'm pleased with the squats. on the reps where i concentrated extra hard on the amortization they were really good.
nutrition today:
P 219
C 330
F 103
cal 3121
going to ann arbor for a little mini college reunion this weekend so i'll be active but won't get in a formal work out. might play some basketball or squash, might do some mild lifting but probably not. back in the gym for real on monday. i'm actually not that upset about it, it will probably be good for my elbows to get a forced break from squatting while i work on shoulders.
SORENESS: hamstrings, glutes, calves a bit
ACHES/INJURIES: squat elbows back, esp on right, tweaked right toe badly during jumps
FATIGUE: high
- warm up
- 3-on-3 basketball, 2 games to 21 by 2's and 3's
i'm out of shape, got winded during both games. it was fun, though.
- more warm up stuff
mostly to rest legs post-bball.
- depth jump x 4,1
good height although a bit all over the place. no warm up like a competitive warm up. tweaked toe on first jump of second set and that was it. it's still bothering me.
- ME pogo 3 x 5
toe said no, did not want to push the issue.
- SS1: squat MSEM 4 x 320
- SS1: jump squat 2 x 3 x 90
- SS1 info: two rounds. squat was strong but elbow problem is back. need to keep working on shoulder IR. toe was okay on JS because of stiff soles/consciously avoiding it.
- stretch
gym was closing in 20 minutes and i wanted to stretch more than i wanted to OHP or do pull ups. kind of a meh work out but i'm pleased with the squats. on the reps where i concentrated extra hard on the amortization they were really good.
nutrition today:
P 219
C 330
F 103
cal 3121
going to ann arbor for a little mini college reunion this weekend so i'll be active but won't get in a formal work out. might play some basketball or squash, might do some mild lifting but probably not. back in the gym for real on monday. i'm actually not that upset about it, it will probably be good for my elbows to get a forced break from squatting while i work on shoulders.
7730
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 07, 2012, 04:07:13 pm »
what d4 said. going for supra-max singles every workout is fucking stupid.
7731
ADARQ & LanceSTS - Q&A / Re: Transitioning from Smolov
« on: November 07, 2012, 12:18:21 pm »
why don't you just keep following smolov?
7732
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 07, 2012, 11:35:09 am »
yesterday's nutrition:
P 190
C 427
F 75
cal 3139
walked about 5.5 miles total yesterday, plus a good amount of milling around, some jumping and skipping, and some light tree climbing to get this shot in front of the white house:
P 190
C 427
F 75
cal 3139
walked about 5.5 miles total yesterday, plus a good amount of milling around, some jumping and skipping, and some light tree climbing to get this shot in front of the white house:
7733
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: November 06, 2012, 02:17:41 pm »hadn't ever seen this video before, somehow.
outkast is the greatest.
7734
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: November 06, 2012, 11:26:56 am »
too lazy to read whether this has been asked in this thread already, but links are hard impossible to see. could you differentiate them somehow? i guess you abandoned underlining for aesthetic reasons but maybe there's another way. bolding?
7735
MOVIES & ENTERTAINMENT & SHeeT! / Re: homeland - cable tv series showtime
« on: November 06, 2012, 10:01:10 am »
my parents just started watching it, said the same thing. have to check it out.
7736
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 06, 2012, 09:52:19 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right elbow a tiny bit during squatting, not as bad as before
FATIGUE: low
- warm up
- DLRVJ x 8
meh, pretty bad, mostly around 31.5, a couple higher a couple lower.
- ME MR half tuck 5 x 5
- ME pogo 3 x 5
mixed in shoulder internal rotation work between sets of these and the half tucks. lacrosse ball to pec, targeting stretching, 1st rib stuff.
- squat 310 x 3,3,3 | 285 x 8,6 | 275 x 4
i have no wind. legs were fine but i couldn't keep form because i got out of breath.
on the plus side, the 310 sets were the strongest i've felt on squat in a good while. fast and smooth.
- OHP 95 x 8,8
- pull up x 8,8
- some leg raises and glute bridges
- stretch
ETA: nutrition intake yesterday.
P 168
C 208
F 109
cal 3,184
too low on the protein, too high on the fact. also, not enough veggies. but not terribly far off.
SORENESS: none
ACHES/INJURIES: right elbow a tiny bit during squatting, not as bad as before
FATIGUE: low
- warm up
- DLRVJ x 8
meh, pretty bad, mostly around 31.5, a couple higher a couple lower.
- ME MR half tuck 5 x 5
- ME pogo 3 x 5
mixed in shoulder internal rotation work between sets of these and the half tucks. lacrosse ball to pec, targeting stretching, 1st rib stuff.
- squat 310 x 3,3,3 | 285 x 8,6 | 275 x 4
i have no wind. legs were fine but i couldn't keep form because i got out of breath.
on the plus side, the 310 sets were the strongest i've felt on squat in a good while. fast and smooth.- OHP 95 x 8,8
- pull up x 8,8
- some leg raises and glute bridges
- stretch
ETA: nutrition intake yesterday.
P 168
C 208
F 109
cal 3,184
too low on the protein, too high on the fact. also, not enough veggies. but not terribly far off.
7737
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 06, 2012, 09:45:18 am »
also, this might be brosciency, but the more upright/vertical i can keep my torso during a pull-up, the more lat involvement. leaning back and bringing the hips forward, the way most people do it, engages my arms more. that's true at least by feel.
7738
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 05, 2012, 04:08:56 pm »
man my adherence has really sucked lately. must step it up.
7739
Nutrition & Supplementation / The Brain and Obesity
« on: November 05, 2012, 04:06:06 pm »
A series of lectures from the Annals of the New York Public Library.
http://onlinelibrary.wiley.com/doi/10.1111/nyas.2012.1264.issue-1/issuetoc
http://onlinelibrary.wiley.com/doi/10.1111/nyas.2012.1264.issue-1/issuetoc
7740
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 05, 2012, 01:56:39 pm »So are you at a loss for words? or just not a good constructive poster/reply type of person? I'm just asking what type of chinup gets the most lat stimulation.So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
the former.