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Messages - LBSS

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7951
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2012, 11:58:41 pm »
odd week. didn't work out yesterday because the three guys i lived with in college all converged on baltimore. we all live in different places now so the opportunities to chill together are pretty rare. couldn't pass it up.

BW = 174
SORENESS = none
ACHES/INJURIES = none :highfive:
FATIGUE = low to moderate

- warm up

- DLRVJ x 8-10
meh, 31-32. not very good but felt better than the last couple of workouts. smoother. just no pop.

- MR half tuck 3 x 30

- speed box squat 10 x 2 x 240

- bench 2 x 3 x 145, 13 x 145

- chin up x 10,7,8

- ab roll out 3 x 10 x 120
too easy. did a few standing roll outs, too. had to show up a doubter.

- OH MB slams 3 x 10

- stretch

7952
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 24, 2012, 10:34:38 am »
what's your view on p90x abs? you've been doing them consistently for quite a while. any noticeable change in core strength?

7953
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 21, 2012, 09:44:27 pm »
BW = 174
SORENESS = none
ACHES/INJURIES = left hamstring, right toe
FATIGUE = low to moderate

- warm up
tried to get some knock out going but no takers among the assembled crossfitters.

- DSVJ x 3
meh

- DLRVJ x 2
shitty, plus then crossfit took over the entire gym

- depth jump 4 x 3 x 18"
pretty good, i think. need to figure out where the jump mat is.

- MR half tuck 3 x 20
okay, arm swings timed really well somehow. better than usual.

- squat 2 x 310 (drop, 3 x 305), 3 x 305 (F), 5 x 295
just awful. felt totally unstable, lower back was just not there. didn't help that i failed in the middle of the second set. 3 x 5 x 305 was solid last week.

- bench 2 x 5 x 135, 12 x 135
starting 5/3/1 for this now, gonna get respectable again before summertime.

- Pendlay row 3 x 8 x 135

- hanging leg raise 2 x 10
messed around with some curls and tricep kickbacks.

- foam roll

- stretch

just terrible overall. the extensive concrete walking and standing yesterday without a break, followed by 5.5 hours in the car, didn't help.

7954
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 21, 2012, 05:54:04 pm »
 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:

7955
Article & Video Discussion / Re: New Kelly Bagget Article
« on: February 21, 2012, 04:45:45 pm »
SWEET.

7956
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 21, 2012, 02:57:26 pm »
haha thanks cowed, i hope 35 is coming up. although i dunno about today. was in NYC over the weekend visiting my brother and some friends so didn't get a work out in. walked around a bunch, which was good until it wasn't -- i can hike for weeks but stand my on a hard, flat surface and my legs get unhappy after a few hours. hamstrings feeling a bit beat up. also, on saturday night i got a crucial knot/spasm in the bottom of my left foot, just behind the ball. had to limp for a while. sucked. worked it out later that night and the next day with a tennis ball and my fingers and it's okay now. i'm used to foot pain but this was different.

anyway, i did work out on friday:

BW = ???
SORENESS = ???
ACHES/INJURIES = ???
FATIGUE = low to moderate

- warm up

-  DSVJ x 3

- DLRVJ x 8-10
one 32, rest shite, stopped

- MR half tuck 3 x 20
calves still a little beat up feeling, reduced volume accordingly

- squat MSEM 2 x 3 x 325
strong

- dead lift worked up to a single of 365 --  :personal-record:, lol. tried 405 after that but it wouldn't budge and i didn't care enough to try harder and risk back issues. just goofing off.

- bench 2 x 5 x 145 (?)
weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeak. could have done more but still, do not like how weak this has gotten.

- DB row 10e x (?)
something

- some core something or other, i forget

- stretch

7957
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 17, 2012, 05:32:27 pm »
<a href="http://www.youtube.com/watch?v=rpg7q9u8VCk" target="_blank">http://www.youtube.com/watch?v=rpg7q9u8VCk</a>

7958
Pics, Videos, & Links / Re: Chris Staples!
« on: February 17, 2012, 11:01:25 am »
Quote from: loe-vill on February 16, 2012, 05:45:58 pm
you guys have to sub this guy should be on team flight bros or something

http://www.youtube.com/watch?v=otU4fSclVj0&feature=context&context=C39a601cUDOEgsToPDskLK1f8JssmPdwcXKlDvB7x6

nice.

7959
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2012, 09:48:40 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = right toe, outside middle of right foot, calves super stiff, something weird in my lower left back, no big deal it's just there
FATIGUE = low to moderate

- warm up

- DSVJ x 3

- DLRVJ x 4
didn't have it, jumps were slow/low, stopped. and my calves new experiment: when jumps are garbage, just stop. the motor pattern is there now.

- jump rope x a bit
calves, bro. calves. they were dead.

- speed box squat 10 x 2 x 250
too heavy for speed work. dialing back to 240 next week.

- OHP 3 x 5 x 120

- paused lat pull down 3 x 10 x 90

- MB OH slam 3 x 10 x 14
so much fun.

- stretch

kind of a shitty workout but that's okay. happens. i'm going to do some horizontal pushing and pulling for upper next time.

7960
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 14, 2012, 10:08:00 am »
thanks fellas!  :D

loopie: it was a drop step jump. my standing vert is still lol-worthy, but mostly because i never practice it.

7961
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 13, 2012, 11:42:48 pm »
got it, thanks. was struggling to wrap my head around your schedule but that makes sense.

7962
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 13, 2012, 11:32:53 pm »
BW = 174
SORENESS = forearms, left bicep a tiny bit
ACHES/INJURIES = toes
FATIGUE = low to moderate

- warm up
played knockout with a buddy, worked much better than sprinting. i think i usually don't warm up hard enough and my CNS doesn't really get going. reminds me of something kingfish said once about jumping better after a few games of pickup. first to ten knockout, one-on-one, did the trick tonight.

- DSVJ x 3
i think the first was a PR or at least a PR tie, around 31.5

- DLRVJ x ~10
would have done more but everything fell off after  :personal-record: tie, and PR for reps: at least two jumps at 34+ and a few more 33-34.

- MR half tuck 3 x 30

- squat 3 x 5 x 305
also a PR, despite the fact that my warmups felt heavy as shit. pleased that i sucked it up and went with the heavier weight anyway. ended up being hard but not killer.

- OHP 3 x 5 x 115
more weight next time

- DB row 5 x 60, 2 x 5 x 75
lol, weak. grip was shot due to arm soreness. should use straps next time.

- stretch

7963
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 13, 2012, 09:43:01 pm »
word, thanks. if you don't mind my asking, what's your typical day like? your schedule is just not making sense to me. and how would you set up a two-a-day?

7964
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 13, 2012, 04:35:12 pm »
remind me again what you do for work -- something medical? your schedule is wacky.

7965
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2012, 08:54:19 pm »
friday:

BW = ???
SORENESS = none
ACHES/INJURIES = toes
FATIGUE = moderate

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x 8-10
actually took avishek's advice and stopped because these were just awful. no explosion, really slow. wack. avoided throwing my arm out in frustration, though. so there's that.

- MR half tuck 3 x 30
didn't seem worth it given how slow i was

- squat MSEM 2 x 3 x 320

- ab roll out 3 x 10 x 115

- stretch

- messed around a bit with jimmy on some bodyweight stuff

today:

- helped brother move a bunch of furniture, including my parents' old iron fold-out couch. grip shot, lol.

- touch football x ~90 mins

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