7786
Pics, Videos, & Links / Re: beast
« on: July 09, 2012, 11:06:52 am »
wow, that was nuts. what the fuck.
love the announcer, too.
love the announcer, too.
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7787
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2012, 09:42:23 am »
went to BFE new york for a wedding over the weekend. it was fun but obviously no real workouts. did manage to get in some jump roping and stretching, so not a complete loss. back in the gym tonight. my right pinky finger, last knuckle, is stiff and sore. no idea why that would be.
7788
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 05, 2012, 11:43:37 pm »
BW = ??? feel fat-ish
SORENESS = none
ACHES/INJURIES = right knee very mild but did not bother me on squats
FATIGUE = low to moderate
- warm up
- depth jump 4 x 3
sloooow and bad. old fart basketball happening tonight and they're bitches about the court so no RVJ.
- pogo 2 x 5
- MR half tuck 3 x 20
oddly felt very reactive. oddly given that the first two exercises today felt like garbage
- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds
squat 3 x 5 x 290
stronger than last workout. 10th, 14th and 15th reps were meh but all made at legit depth.
- pull up x 10+3+3+2 x +8
used a chain around my neck
- DB bench x 10+4+3+3 x 45e
a chick was squatting with all kinds of silly chains and a safety bar in the only rack where you can set up dips. this weight was too light, whatever.
- SS2: ab pull down x 15
- SS2: hyperextension x 10
- SS2 info: 3 rounds, same as last time
- stretch
found out a buddy of mine at the gym clerked for clarence thomas about 7-8 years ago. wack. also kind of badass, clerking for a supreme court justice means you are smart and/or well-connected as fuck.
SORENESS = none
ACHES/INJURIES = right knee very mild but did not bother me on squats
FATIGUE = low to moderate
- warm up
- depth jump 4 x 3
sloooow and bad. old fart basketball happening tonight and they're bitches about the court so no RVJ.
- pogo 2 x 5
- MR half tuck 3 x 20
oddly felt very reactive. oddly given that the first two exercises today felt like garbage
- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds
squat 3 x 5 x 290
stronger than last workout. 10th, 14th and 15th reps were meh but all made at legit depth.
- pull up x 10+3+3+2 x +8
used a chain around my neck
- DB bench x 10+4+3+3 x 45e
a chick was squatting with all kinds of silly chains and a safety bar in the only rack where you can set up dips. this weight was too light, whatever.
- SS2: ab pull down x 15
- SS2: hyperextension x 10
- SS2 info: 3 rounds, same as last time
- stretch
found out a buddy of mine at the gym clerked for clarence thomas about 7-8 years ago. wack. also kind of badass, clerking for a supreme court justice means you are smart and/or well-connected as fuck.
7789
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 05, 2012, 03:30:25 pm »
just like if you end a parenthetical remark with the number 8, it thinks you want to make a cool face. the things on the right are set off by colons now (e.g., : highfive:) but the faces aren't.
8 )
8 )
7790
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: July 05, 2012, 03:27:00 pm »Kind of an old post but it should be noted that at API they build there athletes almost exclusively around Romanian Dead Lift (RDL). Due to its implications in activating the gluteus /hamstrings (when done properly). Of course none of there athletes are much concerned about picking anything heavy up off the ground or having big quads. They are much more concerned with the posterior chain and it role in speed/quickness on the field of play.
I was also surprised when Tim Hightower mentioned to me that the most of the strongest guys on the team "are not ones." Meaning they aren't the starters, but backups or 2nd or 3rd team guys.
On RDLs, What sort of weights do they use? Programming and reps/sets?
1-5 sets x 1-15 reps, 1-3 times per week
7791
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 05, 2012, 11:10:01 am »What's the reasoning behind sprinting 3x60, 1x80, 1x100?
I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:
http://justflyperformance.blogspot.com.au/2011/10/long-sprints-for-one-leg-jumpers.html
Just experimental at this stage though. It's good for the hamstrings if nothing else.
T0DDDAY, WHAT ARE YOUR THOUGHTS ON THIS.
7792
Pics, Videos, & Links / Re: beast
« on: July 03, 2012, 06:56:07 pm »
he jump stops as bad as arowe or vag, worse than me. what were they using to measure there? jump mat in embedded in the ground or something?
7793
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 03, 2012, 01:07:20 pm »You get off, just like in MSEM singles. CoolColJ got some serious strength gains using the myo-reps.
I remember kellyb saying that's not too convenient for squats, as unracking-setting up-reracking is supposed to be very demanding in heavy loads ( 400+). The heaviest set i've done in my life is 374lbs quarter squats so i don't really know...
inb4, JC posting sarcastic gif about CoolColJ in 3...2...1...
yeah, blade (borge fagerli) recommends against using myo-reps for exercises that can compromise your health when done improperly. squats are an obvious example -- not just racking/unracking but also form breakdowns can be dangerous when you're doing that many reps in a short time with a moderately heavy weight. same goes for dead lifts and bent-over rows (low back) and DB bench presses (risky for the shoulders because of how hard it is with heavy weights to get the DB's into position).
7794
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 03, 2012, 11:51:47 am »
and now i'm doing "myo-reps," which is something like a heavy set of ~10, followed by 5-6 breaths,* followed by a set of 3 reps at the same weight, followed by 5-6 breaths, repeat until you can't get three reps or until you hit your target number of sets. if you hit the target, add weight next time.
so, e.g., dips x 10+3+3+3 x bw+30 pounds, which i did yesterday. next time i'll do 35 pounds. it's like lance's method but with more emphasis on getting it done quickly and less on going heavy.
*(borge fagerli, who came up with the idea, says 5-10 breaths, but i stick to the lower end. not strong enough to justify longer breaks, i guess. something like that.)
so, e.g., dips x 10+3+3+3 x bw+30 pounds, which i did yesterday. next time i'll do 35 pounds. it's like lance's method but with more emphasis on getting it done quickly and less on going heavy.
*(borge fagerli, who came up with the idea, says 5-10 breaths, but i stick to the lower end. not strong enough to justify longer breaks, i guess. something like that.)
7795
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2012, 10:33:27 pm »
wanted to work out yesterday but schedule was pushed back because of late night saturday leading to late start sunday, plus gf's return from vacation. all i'm saying is,
1. make simple syrup with a bit of lemon juice
2. pour over ice in a cocktail shaker
3. add cucumber vodka
4. cover and shake
5. pour into a glass
6. add a little tonic water
7. add a couple basil leaves
8. profit
9. drink bourbon and sweet vermouth over ice
10. profit
11. drink water
12. avoid severe hangover
13. profit
anyway, tonight:
BW = 169
SORENESS = none
ACHES/INJURIES = left calf tweaked a tiny bit, had a charley horse after saturday's workout
FATIGUE = low to moderate
- warm up
- DLRVJ
mostly garbage but remembered to relax about 2/3 of the way through. got a couple of relaxed 31-31.5 jumps. low but best technique in a while. it's like reinventing the goddamn wheel.
- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds
- squat 3 x 5 x 285
better than last time, still grinding later reps. low back is limiting me.
- dip 10+3+3+3 x +30
- pull up 10+3+3+3
will do these first next time, see if it makes a difference
- SS2: ab pull down x 15
- SS2: hyperextension x 10
trying this because back is limiting me. started way easy, no pause or added weight. choked up on the pull downs so they were a bit harder.
- stretch
1. make simple syrup with a bit of lemon juice
2. pour over ice in a cocktail shaker
3. add cucumber vodka
4. cover and shake
5. pour into a glass
6. add a little tonic water
7. add a couple basil leaves
8. profit
9. drink bourbon and sweet vermouth over ice
10. profit
11. drink water
12. avoid severe hangover
13. profit
anyway, tonight:
BW = 169
SORENESS = none
ACHES/INJURIES = left calf tweaked a tiny bit, had a charley horse after saturday's workout
FATIGUE = low to moderate
- warm up
- DLRVJ
mostly garbage but remembered to relax about 2/3 of the way through. got a couple of relaxed 31-31.5 jumps. low but best technique in a while. it's like reinventing the goddamn wheel.
- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds
- squat 3 x 5 x 285
better than last time, still grinding later reps. low back is limiting me.
- dip 10+3+3+3 x +30
- pull up 10+3+3+3
will do these first next time, see if it makes a difference
- SS2: ab pull down x 15
- SS2: hyperextension x 10
trying this because back is limiting me. started way easy, no pause or added weight. choked up on the pull downs so they were a bit harder.
- stretch
7796
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 02, 2012, 02:34:54 pm »
good day is good.
7797
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 02, 2012, 01:01:16 pm »I'm not sure why acole doesn't try a step-throurgh rotational plant... he'd have more time to apply more force.
if he's anything like me, it's because jump-stopping is what his body wants to do. have to learn how to do step-through plants. hell, i've been trying for years and i still barely one-two my plant.
7798
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 02, 2012, 12:55:17 pm »empirical evidence for benefit from ankle taping is scanty at best.
pretty general remark bro, in which case in particular? Preventative? Rehab? Chronic? Etc.
all of the above. after i got my third ankle sprain a few years ago i started doing research and stuff -- which is what eventually led me to start working out in a structured/serious way -- and pretty much every paper i ever found on the subject was ambivalent or plainly negative on the effects of taping. there's either no difference from placebo (i.e. tape placed haphazardly) or no difference from an untaped state.
at some point i even came across a paper theorizing that tape could even negatively affect re-injury rates by providing a false sense of security.
that doesn't stop people from doing it and taking it really seriously, and i'm just a random guy on the internet who did a bunch of pubmed searches a few years ago. who knows, maybe all those NBA and NFL trainers are onto something. but nothing i found indicated that there's much there there.
ETA: the title of that video, "Why Front Squats are Better for Athletes," indicates that the person making the video may be retarded. any such categorical statement (see harvey's recent "you will notice that sprinters are massive athletes" for another example) is likely to be broscientific.
7799
Pics, Videos, & Links / Re: Sport Arena Dunk - Featured on National TV again
« on: July 02, 2012, 11:27:36 am »
dudes spinning around on other dude's shoulders: 
7800
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 02, 2012, 11:17:43 am »
yeah man your jump stop on the DLRVJ is worse than mine. drives me nuts that you still jump significantly higher than i do. 
my guess is that if you improved your plant on the DLRVJ you'd get a lot higher.
my guess is that if you improved your plant on the DLRVJ you'd get a lot higher.