7756
Pics, Videos, & Links / Re: What a blow tire dunk attempt body position looks like
« on: June 11, 2012, 11:42:54 pm »
first one looks like me jumping off one leg and that ain't no good thing.
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7757
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 11, 2012, 11:55:39 am »
so instead of getting a good workout in today, i have been up since 4:30 with diarrhea, a headache and all over joint aching -- flu-like symptoms. But I'm sure it's just food poisoning. Felt well enough after work to get a little bit of exercise in but not much better than a warm up. Better than nothing.
BW = ???
SORENESS = none
ACHES/INJURIES = all over ache
FATIGUE = high
- jump rope + stretching + mobility
- jump squat 3 x 3 x 40kg (?)
- SS1: BSS 10 x 26kg
- SS1: DB OHP 10 x 13kg/e
- SS1: DB row 10 x 13kg/e
- SS1 info: 3 rounds, minimal rest
- stretch
BW = ???
SORENESS = none
ACHES/INJURIES = all over ache
FATIGUE = high
- jump rope + stretching + mobility
- jump squat 3 x 3 x 40kg (?)
- SS1: BSS 10 x 26kg
- SS1: DB OHP 10 x 13kg/e
- SS1: DB row 10 x 13kg/e
- SS1 info: 3 rounds, minimal rest
- stretch
7758
Article & Video Discussion / Re: Is The Maximal Effort Method Killing Our Athletes?
« on: June 11, 2012, 06:19:58 am »Muscles are nonsensical they have nothing to do with this bullshit.
well played.
7759
Article & Video Discussion / Re: Is The Maximal Effort Method Killing Our Athletes?
« on: June 11, 2012, 05:56:25 am »
for the record, in english, when referring to muscles, the words are "agonist" and "antagonist."
7760
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2012, 11:39:36 am »
haven't worked out the last three days. on friday there was too much to do before leaving, then barely slept, was in transit (islamabad to kabul), then spent the day completely wiped out. slept well last night but was kept late at work because the driver had left and i had to wait for him to come back before i could get back to the hostel. now it's 8:15 and dinner ends in 15 minutes -- who the fuck ends dinner at 8:30? so it's work out or eat an as much as i want to do it i can't not eat dinner.
damn it.
damn it.
7761
Basketball / Re: mile time
« on: June 10, 2012, 08:33:50 am »What's a good mile time for a basketball player
a. as a best effort kind of thing
b. as something he should be able to do any time
c. something he should do often in his training as GPP
d. if a mile is too short to mean anything, then give an alternative distance and time
just looking for guidelines here, i'm going to google around too and post what I come across here for discussion, checking etc.
Between 4 and 10 minutes.
Seriously, not a question that can really be answered. Basketball players don't need to run miles and milers don't have to play basketball. Too many variables that go into running a mile for it to be considered a general test of fitness or part of GPP.
THAT IS CORRECT.
to put it another way, the answer to a.-c. is either "it depends" or "why do you care?"
the answer to d. is, "the length of a game of basketball."
7762
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: June 08, 2012, 10:31:30 am »7763
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 08, 2012, 03:09:18 am »
7764
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 07, 2012, 11:14:45 am »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
- depth jump 2 x 3
much higher depth than before.
- BSS left RP 12+12+9 x 44kg
- BSS right RP 12+12+9 x 44kg
- pull down RP 15+10+7 x 50kg
- dip RP 15+10+7
- stretch
short and sweet as it's getting late
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
- depth jump 2 x 3
much higher depth than before.
- BSS left RP 12+12+9 x 44kg
- BSS right RP 12+12+9 x 44kg
- pull down RP 15+10+7 x 50kg
- dip RP 15+10+7
- stretch
short and sweet as it's getting late
7765
Strength, Power, Reactivity, & Speed Discussion / Re: The Myth of HIIT (Why foregoing aerobic work is foregoing gains)
« on: June 07, 2012, 07:26:34 am »I think it's taken for granted here and elsewhere that anaerobic activity is superior to aerobic, that aerobic work detracts from strength, speed, power etc.
orly?
7766
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2012, 11:17:43 am »
had the worst/weirdest night's sleep last night. was super tired by early evening so fell asleep at 7:30. woke up at 8:30, no problem. but was still tired, so lay back down for a little bit. woke up at 1:20 AM. god damn it. took some benadryl, fell asleep again at 2:30, woke up at 9 with a headache from the benadryl. at least i slept through, today would have sucked to the utmost if i hadn't been able to go back to sleep. so 11 disjointed hours of partially drug-induced sleep. and a headache all day today as a reminder. ugh. also i had diarrhea from some fruit (i think) over the weekend and through monday and yesterday i had a freaking hemorrhoid. never had one of those before. it's a treat, let me tell you.
anyway, head hurt too much/was too foggy to do a real workout today. still made it up there, which i'm pleased about. better something than nothing.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high
- jump rope/stretch/calisthenics x 30 mins
better something than nothing.
anyway, head hurt too much/was too foggy to do a real workout today. still made it up there, which i'm pleased about. better something than nothing.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high
- jump rope/stretch/calisthenics x 30 mins
better something than nothing.
7767
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: June 06, 2012, 09:59:48 am »
nice man! i've set bar muscle-ups as a long-term goal, once i'm done focusing on this stupid dunking...
7768
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 04, 2012, 12:46:46 pm »
dude your OHP is getting pretty strong. closing on 5 x bw, no?
7769
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 03, 2012, 11:41:28 pm »
trip up north got cancelled so i'm still in islamabad. 
this morning:
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- jump rope + stretch x 20 mins
slow improvements on trickery. got up to a few turns in a row with arms crossed, and something like 6-7 running in place and criss-crossing.
this evening (weights in kg as usual over here, 45s between RP sets):
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- depth jump 3 x 5
- MR half tuck 3 x 40
- leg press RP 20+15+10 x 190 (stack)
not heavy enough but there's no more weight available
- DB bench RP 10+8+8 x 26e
- lat pull down RP 11+6+3 x 60 (+3x55 immediately)
too heavy
- ab roll out 2 x 10
- curlzzzzzzz 10 x 12e,10e
- lie down for a while because slightly nauseous
- stretch
this morning:
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- jump rope + stretch x 20 mins
slow improvements on trickery. got up to a few turns in a row with arms crossed, and something like 6-7 running in place and criss-crossing.
this evening (weights in kg as usual over here, 45s between RP sets):
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- depth jump 3 x 5
- MR half tuck 3 x 40
- leg press RP 20+15+10 x 190 (stack)
not heavy enough but there's no more weight available
- DB bench RP 10+8+8 x 26e
- lat pull down RP 11+6+3 x 60 (+3x55 immediately)
too heavy
- ab roll out 2 x 10
- curlzzzzzzz 10 x 12e,10e
- lie down for a while because slightly nauseous
- stretch
7770
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 02, 2012, 10:52:48 am »
went to "trims fitness fort" today, in the jinnah sports complex, which has a 49,000-seat stadium and what seem like some (former?) national facilities for squash and gymnastics. there was a football (communist) going on in the stadium but only about 15 spectators, including my driver. local teams, i guess.
the gym itself was more ghetto than i was expecting given what i'd found online but whatever, it had a squat rack. not sure how heavy the bar was but best guess is 10kg. it was a bit awkward at first cause nobody spoke much english and the place was mixed-gender, which threw me for a complete loop. anyway, on with the show:
BW = ???
SORENESS = moderate glutes, chest
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- jump squat 2 x 3 x 50(?)kg
- squat 3 x 10 x 110(?)kg
- SS1: DB OHP 10 x 13.5kg/e
- SS1: pull up x 5
- SS1: decline situp x 10
- SS1 info: 3 rounds, minimal rest between exercises and rounds
the gym itself was more ghetto than i was expecting given what i'd found online but whatever, it had a squat rack. not sure how heavy the bar was but best guess is 10kg. it was a bit awkward at first cause nobody spoke much english and the place was mixed-gender, which threw me for a complete loop. anyway, on with the show:
BW = ???
SORENESS = moderate glutes, chest
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- jump squat 2 x 3 x 50(?)kg
- squat 3 x 10 x 110(?)kg
- SS1: DB OHP 10 x 13.5kg/e
- SS1: pull up x 5
- SS1: decline situp x 10
- SS1 info: 3 rounds, minimal rest between exercises and rounds