7786
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 18, 2012, 09:39:37 am »
post vid of dl form. it'd be odd for ankle mobility to be the limiting factor there.
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7787
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 18, 2012, 09:16:57 am »
followed through this morning. self-loathing dissipated. actually had fun. way more people at the gym than i was expecting, including a basketball game.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = ???
- warm up
included lancests hip-ups 2 x 10e, focus on squeezing glute all the way through full extension
- depth jump 3 x 5
- line hop 3 x 20
8.3x, 8.6x, 9.3x (lol)
- squat MSEM 2 x 3 x 315
warm-ups flew, had to stop myself from clearing the ground on 185.
- SS1: OHP 10 x 95
- SS1: DB row 10 x 55e
- SS1: pull down x 15
- SS1 info: 3 rounds. all reps very fast, had to push press last 5 reps of OHP.
- stretch
i realized i'm leaving in basically a week, so i will switch to MSEM in hopes of having a couple of good sessions next week. west virginia a week from today for family reunion, then pakistan and afghanistan for three weeks. going to renew my search for a decent gym in islamabad.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = ???
- warm up
included lancests hip-ups 2 x 10e, focus on squeezing glute all the way through full extension
- depth jump 3 x 5
- line hop 3 x 20
8.3x, 8.6x, 9.3x (lol)
- squat MSEM 2 x 3 x 315
warm-ups flew, had to stop myself from clearing the ground on 185.
- SS1: OHP 10 x 95
- SS1: DB row 10 x 55e
- SS1: pull down x 15
- SS1 info: 3 rounds. all reps very fast, had to push press last 5 reps of OHP.
- stretch
i realized i'm leaving in basically a week, so i will switch to MSEM in hopes of having a couple of good sessions next week. west virginia a week from today for family reunion, then pakistan and afghanistan for three weeks. going to renew my search for a decent gym in islamabad.
7788
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 17, 2012, 08:17:36 pm »
self-loathing and frustration peaking at the moment. went to the gym, warmed up, felt good, had some good DSVJ (~31) during warm up, good sprints. on first DLRVJ, heel slipped. then, total CNS shut down. i tried to take a break but could barely move my legs to shoot baskets. it was bizarre. also, it was enraging. warmed up again and did some bounds -- i'm so bad at them that they don't really require much effort. but then i just felt done. sat around for five minutes trying to will myself to get on with the rest of my workout, failed, and decided, fuck it, i'll get up at dawn tomorrow and go to the gym before work.
fuck it.
fuck it.
7789
Pics, Videos, & Links / Re: beast
« on: May 17, 2012, 11:35:42 am »Agree, no dunks. There's nothing beastly about them...unless someone dunks with a 200lb weighted vest on or something.
word. so pretty much only chezkenney should be included here, for that insane video where he dunks over and over while strapped into a resistance band.
to wit:
7790
Pics, Videos, & Links / Re: Isn't this where adarqui used to dunk?
« on: May 17, 2012, 10:30:01 am »7791
Pics, Videos, & Links / Re: Isn't this where adarqui used to dunk?
« on: May 17, 2012, 10:24:34 am »
can we all take a minute and appreciate how great a couple of those dunks were?
7792
Pics, Videos, & Links / Re: beast
« on: May 17, 2012, 09:41:20 am »
^^ belongs in the whole bunch of dunks and shit thread.
here is a real beast: http://video.nytimes.com/video/2012/05/12/sports/100000001512042/ashimas-ascent.html.
here is a real beast: http://video.nytimes.com/video/2012/05/12/sports/100000001512042/ashimas-ascent.html.
7793
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 17, 2012, 12:26:41 am »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- jog x 7-8 mins
real easy
- stretch x 18 mins
- tempo run 12 x 35y
6s on, 24s off. very easy, obviously.
- skips, mobility drills x 5 mins
- jog x 6-7 mins
- stretch
got home from work and felt an overwhelming urge to get out and do something. don't want it to interfere with tomorrow so i just moved around a bunch. total time of "workout" was about 45 minutes and i felt awesome afterward. tempo runs are awesome, first time doing 'em in forever. also good to know that i can get to the field in under 7 minutes even at a VERY slow jog (took longer cause the entrance i normally use was locked, so i had to go all the way around). i still want to start playing tennis during the week. gotta get on my pops about that.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- jog x 7-8 mins
real easy
- stretch x 18 mins
- tempo run 12 x 35y
6s on, 24s off. very easy, obviously.
- skips, mobility drills x 5 mins
- jog x 6-7 mins
- stretch
got home from work and felt an overwhelming urge to get out and do something. don't want it to interfere with tomorrow so i just moved around a bunch. total time of "workout" was about 45 minutes and i felt awesome afterward. tempo runs are awesome, first time doing 'em in forever. also good to know that i can get to the field in under 7 minutes even at a VERY slow jog (took longer cause the entrance i normally use was locked, so i had to go all the way around). i still want to start playing tennis during the week. gotta get on my pops about that.
7794
400m Sprinting or Shorter / Re: Charlie Francis Seminar Reviews (Copy and Paste)
« on: May 16, 2012, 10:33:32 am »confused. charlie francis died two years ago. how did you "recently" attend one of his seminars?
Read the title- it clearly says "(Copy and Paste)", which means it wasn't me that wrote this. I found this on another website and copied it across. The original links don't work because these seminar reviews were written 5+ years ago.
E.g http://www.charliefrancis.com/2007/0...f_charlie.html
http://the-elite-edge.com/forum/viewtopic.php?t=158&highlight=francis
just saying you copy and pasted something is not how attribution works. you have to say where you copied and pasted it from. but now you have, so no worries.
7795
400m Sprinting or Shorter / Re: Charlie Francis Seminar Reviews (Copy and Paste)
« on: May 16, 2012, 09:50:47 am »
confused. charlie francis died two years ago. how did you "recently" attend one of his seminars?
7796
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2012, 09:38:58 pm »
BW = ???
SORENESS = hamstrings a tiny bit
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- sprint 6 x 5 yards
only had half the court
- depth jump 3 x 5
- knock out x 10 mins
- DLRVJ x 10-12
bad, all ~31. tried a few SLRVJ, too. collapse.
- skips 3 x 6
- line hop 3 x 20
8.3x, 8.9x, 8.6x
- power snatch/drills x 15-20 mins
- squat 2 x 5 x 290
warm up sets sucked, surprised at how strong these were.
- SS1: DB bench 10,10,18 x 40e
- SS1: chin up x 8,8,9
- SS1: pull down x 12,12,23
- SS1 info: each exercise started at the top of the minute. chin ups really bad. used a thicker band on the pull downs.
followed immediately by
- jump rope 20/40 x 5
- SS2: calf raise 10 x 90
- SS2: curl 10 x 25e
- SS2 info: 2 rounds
- stretch
i'd tried a few DLRVJ before the depth jumps but they were really terrible. even though i ended up jumping badly, i'm glad i went back and did some more after the knockout, which was just opportunistic. part of my problem is still just technique: i'm jump-stopping most of the time. more reps can't hurt, really.
SORENESS = hamstrings a tiny bit
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- sprint 6 x 5 yards
only had half the court
- depth jump 3 x 5
- knock out x 10 mins
- DLRVJ x 10-12
bad, all ~31. tried a few SLRVJ, too. collapse.
- skips 3 x 6
- line hop 3 x 20
8.3x, 8.9x, 8.6x
- power snatch/drills x 15-20 mins
- squat 2 x 5 x 290
warm up sets sucked, surprised at how strong these were.
- SS1: DB bench 10,10,18 x 40e
- SS1: chin up x 8,8,9
- SS1: pull down x 12,12,23
- SS1 info: each exercise started at the top of the minute. chin ups really bad. used a thicker band on the pull downs.
followed immediately by
- jump rope 20/40 x 5
- SS2: calf raise 10 x 90
- SS2: curl 10 x 25e
- SS2 info: 2 rounds
- stretch
i'd tried a few DLRVJ before the depth jumps but they were really terrible. even though i ended up jumping badly, i'm glad i went back and did some more after the knockout, which was just opportunistic. part of my problem is still just technique: i'm jump-stopping most of the time. more reps can't hurt, really.
7798
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 15, 2012, 10:02:06 am »It was? I thought that was kinda bad, probably not a max attempt either.
lol
lol x2
strong girl is strong
7799
Injury, Prehab, & Rehab talk for the brittlebros / Re: naproxen intake
« on: May 15, 2012, 10:00:12 am »7800
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2012, 09:55:15 am »
last night:
- foam roller/stretch x 20 mins
IT bands, hamstrings, soleus, quads, VMO
- foam roller/stretch x 20 mins
IT bands, hamstrings, soleus, quads, VMO