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Messages - LBSS

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8026
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 08, 2012, 09:58:49 am »
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL IT BANDS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = none (:D)
FATIGUE = high

- warm up

- squat 2 x 315,315,315,315

- stretch

had a brutal headache, no way was jumping in the cards. also, i'm up in baltimore this weekend so no access to balance and also, i slept poorly. gf's room is burning hot and there's nothing to be done about it. the hopkins gym is weird, i guess much more like a normal gym than balance. makes me appreciate balance.

8027
Injury, Prehab, & Rehab talk for the brittlebros / Re: slight knee pain/discomfort
« on: January 06, 2012, 01:21:42 pm »
Quote from: Avishek on January 06, 2012, 10:56:25 am
Just take MSM or something. Our diets are apaprently very deficient in sulfur.

I've had cracking knees for over 1.5 years (i think). Last year (as in fall of 2010), my knees were so weak I stopped jump trianing and only sprinted but it ddidn't make it better. After taking MSM for just a few days they feel WAY stronger. But thtat doesn't mean it'll work for you. Your doctor would probably put you on some pill, but I suggest MSM. I take powder found it at whole foods.

yes, your personal experience is absolutely the solution to the vaguely explained knee pain of a person you've never met.

8028
Pics, Videos, & Links / Re: funny / horrible training videos
« on: January 06, 2012, 10:09:15 am »
i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek, i must take my own advice wrt avishek,

8029
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 05, 2012, 09:57:22 pm »
still kind of trying to figure out what to do. some conflicting messages. so tonight ended up being a bit random. also i slept like shit the last three nights, so badly two nights ago that i postponed yesterday's workout until today. also i just had a really fucking terrible day yesterday. also, i need to change my reminder thing because it's not working.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = left knee super stiff
FATIGUE = high

- warm up

- sprint x10y

-DSVJ x3
terrible, barely 30

- DLRVJ x 10-12
pretty good, 32-32.5

- MR half tuck x 25,25,25

- SS1: squat MSEM x 295
- SS1: ME SVJ x 1
- SS1 info: 6 rounds

- SS2: bench 8 x 133
- SS2: pulldown 8 x 90,100
- SS2 info: 2 rounds

- stretch

8030
Pics, Videos, & Links / Re: funny / horrible training videos
« on: January 05, 2012, 09:52:52 pm »
Quote from: Avishek on January 05, 2012, 09:43:34 pm
Quote from: LBSS on January 05, 2012, 02:55:33 pm
Quote from: Avishek on January 05, 2012, 02:20:17 pm
His vert is very unathletic compared to all the cone drills. He doesn't look like he knows how to load his legs properly. Not much arm swing, bending completely at the knees, not much glute/hip action

and he doesn't give a flying fuck because learning to do those things will probably not have any impact on his basketball playing abilities, which are world-class elite.

BULLFUCKINGSHIT. Unless you've talked to him in person you're a moron.

i was exaggerating a little, but really, are you seriously contradicting me on that? why should he care? if he wanted to improve on "loading his legs properly" and "swinging his arms in a manner that is pleasing to random people on the internet," well, he's an elite athlete with nothing to do but work on being better at being elite. so he could do it. but i seriously doubt he cares. in the hierarchy of things that will make jimmer fredette a better basketball player, which is what i assume matters to him because IT'S HIS FUCKING PROFESSION, learning to do a better static, standing vertical jump is pretty goddamn low. actually, getting a better standing vert is low on the list of ANYONE who is trying to get better at basketball. absolute SVJ ability simply doesn't matter very much.

you think your shit smells like roses, man, but really it just smells like shit.

8031
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 05, 2012, 04:54:16 pm »
you mean that second row to be "2012 ON/OFF DAYS," i think.

8032
Pics, Videos, & Links / Re: funny / horrible training videos
« on: January 05, 2012, 02:55:33 pm »
Quote from: Avishek on January 05, 2012, 02:20:17 pm
His vert is very unathletic compared to all the cone drills. He doesn't look like he knows how to load his legs properly. Not much arm swing, bending completely at the knees, not much glute/hip action

and he doesn't give a flying fuck because learning to do those things will probably not have any impact on his basketball playing abilities, which are world-class elite.

8033
Pics, Videos, & Links / Re: funny / horrible training videos
« on: January 05, 2012, 11:30:42 am »
what's funny about that video?

8034
ADARQ & LanceSTS - Q&A / Re: Adding reactive work to my 5/3/1 template
« on: January 05, 2012, 10:49:41 am »
Quote from: MMK on December 30, 2011, 08:50:48 pm
Great info lance. Basically your saying dont play your best cards all at once, work hard with the basics and progress to more advanced techniques when needed, well im in it for the long run so its all good, thanks for your time mane.

WHERE IS HARVEY M?!??!?! READ THAT SHIT, HARVEY M!!!! READ THAT SHIT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

god i just got so excited, that's pretty much the best, most succinct way i've ever seen that put in writing. MMK is today's winner.

8035
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 05, 2012, 10:43:45 am »
Quote from: Raptor on January 05, 2012, 06:25:47 am
Yeah it looks good and very deep ^^^

It's interesting because my sticking point is where his sticking point is. Not sure if that's the same for everyone. I find it easy to come out of the hole and struggle in that half squat position like LBSS is here.

thanks raptor. no idea about others' sticking points but mine has always been there. easy to get out of the hole -- stretch reflex ftw! -- but past that it's hard.

Quote from: Kingfish on January 05, 2012, 10:37:21 am
^ good form!

2BW squat is always a good thing. u standing jump mid 30s now?

thanks kf, nice complement coming from you, what with your perfect form. standing jump is still a joke. well below 30. vag is trying to get me to work on RFD and he's probably right. you got recommendations?

8036
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 05, 2012, 10:33:27 am »
Quote from: LanceSTS on January 05, 2012, 02:48:05 am
Quote from: LBSS on January 05, 2012, 12:13:46 am
from the other day, 350 squat at 171-172 lbs bw (in boxers, shorts, tshirt and socks).
http://www.youtube.com/watch?v=_i48vau718c


nice squat man!

thanks lance!  :highfive:

8037
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 05, 2012, 12:13:46 am »
from the other day, 350 squat at 171-172 lbs bw (in boxers, shorts, tshirt and socks).

<a href="http://www.youtube.com/watch?v=_i48vau718c" target="_blank">http://www.youtube.com/watch?v=_i48vau718c</a>

8038
Injury, Prehab, & Rehab talk for the brittlebros / Re: slight knee pain/discomfort
« on: January 04, 2012, 08:39:03 am »
yes, it could be any of those things, or any number of other things. go see a doctor.

8039
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2012, 11:37:01 am »
Quote from: vag on January 03, 2012, 05:36:25 am
Happy new year and late congrats for the awesome 34'' PR !  :headbang:  :ibjumping:

As for the training plan,  looks good and solid for sure. Whatever includes much squatting and jumping will work anyway.
IMO you should give power drills a better chance. Being above 2*BW and rather lean ( fuck you for calling 11% 'fat' ) is strong enough.
On the first phase i would turn one day to 'power day' , better be day 2 , consisting of power cleans/snatches and heavy explosive box squats. That would help your ( lacking? 34 RVJ is low for 2*BW ) RFD and also leave some room for better recovery, resulting awesome jumps at day 3. You would still have 2 more days/week of ME squatting so you could keep driving it up.
Same for 2nd phase. You could do the 2x3 MSEM normally ( full ROM , ME ) and change the 1x6 to 1x8 in a power variation ( speed squats , box squats , explosive halfs , whatever ). Also i would give that 2nd phase some more time, like 2 or 3 weeks.
So after those 2 phases you would have been doing that scheme for 6 or 7 weeks and have a clear idea of how it went. If it worked repeat , if not curse me and proceed to smolov :D

TLDR version :  i mainly want to see how you will respond to power cleans/snatches and explosive box squats.

Just my 2 broscience cents.


thanks vag! i appreciate the thoughts. the friend i was jumping with the other day had a similar suggestion, as have a bunch of people at the gym over the months and years. maybe i should go for that -- what could be the harm? day 2 (wednesday) is actually a good day to do power snatching because that's when i overlap with the oly lifters at my gym. my power snatch is still a hilarious joke, so there's nowhere to go but up, i suppose.

so...

WEEKS 1-4 (power)
Monday: jump + squat 3x5 + upper push/pull 2x8
Wednesday: jump + power snatch + box squat ?x?+ upper push/pull 2x8
Friday/Saturday jump + squat MSEM 2x3 + upper push/pull 2x8

WEEK 5 (deload and test)
Monday: jump + squat easy 3x5 + upper push/pull 2x8
Wednesday: jump + power snatch + speed squat x8 upper push/pull 2x8
Friday: test

never done any box squatting. any recommendations for sets/reps/loading?

for the record, i wasn't calling 11% "fat." i just meant it relatively. maybe i should have said, "slightly less lean than normal."  :D i may not have good jumping genes, but i do have good leanness genes.

8040
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 02, 2012, 10:33:36 pm »
first workout of 2012. happy new year, y'all.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = 172
SORENESS = hamstrings
ACHES/INJURIES = left toe
FATIGUE = low

- warm up

- one-on-one knockout x12
played to 10 against a friend, got my ass beat. doesn't help that he actually, you know, plays basketball

- jumps x 15
mixed some SLRVJ in there because same friend came out and jumped a bit. he's a single-leg jumper and was amazed at how much higher i get off of two. jumped okay considering legs felt pretty lifeless, mostly around 32.

- MR half tuck x 10(ME),20,20

- squat 5 x 275,275,275

- OHP 8 x 95,85

- stretch

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