8041
Article & Video Discussion / Re: Triple BW
« on: June 19, 2012, 11:19:37 am »
damn his legs got huge.
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8042
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 19, 2012, 10:39:19 am »
mother of god, that was the trip home from hell. 60 hours of murphy's law. flight from dubai to dulles cancelled, couldn't get my bags for 24 hours, then the flight i got put on the next day was diverted to london. had to go through immigration in london and then get on a later flight to dulles. so, standardized to eastern time, i left kabul at 5:15 AM on friday and got to my parents' house at 5 PM on sunday. but it was in time to celebrate father's day with my dad -- steak! -- and fuck the buhjesus out of my girlfriend. spent most of yesterday with her, too, which was nice (didn't go to work).
also, yesterday, i went to the gym.
BW = 167, was pissed about this then remembered that i've been sick for three weeks. only a five-pound loss, could have been worse.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = confused, jet lag
- warm up
- depth jump 4 x 4
very low box, first couple of reps of each set felt decent
- MR half tuck 2 x 20
- squat 3 x 5 x 185
something tight/wonky in my hip, going to take my time to readjust
- OHP x 10+7+4+4 x 65
- BOR x 10+7+4+4 x 95
- hanging leg raise 5 x 5
- calf raise 3 x 10 x 90
- stretch
kept it extremely easy. i'm jet lagged, tired, still recovering from being sick, and five pounds lighter (not all good pounds).
also, yesterday, i went to the gym.
BW = 167, was pissed about this then remembered that i've been sick for three weeks. only a five-pound loss, could have been worse.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = confused, jet lag
- warm up
- depth jump 4 x 4
very low box, first couple of reps of each set felt decent
- MR half tuck 2 x 20
- squat 3 x 5 x 185
something tight/wonky in my hip, going to take my time to readjust
- OHP x 10+7+4+4 x 65
- BOR x 10+7+4+4 x 95
- hanging leg raise 5 x 5
- calf raise 3 x 10 x 90
- stretch
kept it extremely easy. i'm jet lagged, tired, still recovering from being sick, and five pounds lighter (not all good pounds).
8043
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 19, 2012, 10:18:12 am »Terry Gross is boss although my cousin (an actress) pointed out that she sucks at interviewing actors: infantilizes them or asks insulting questions. But in general she's awesome.
she's my fav.. beyond her being a great interviewer, her voice is so soothing hah.
this one interview i heard yesterday, was perfect.. an interview with "baratunde thurston", a writer for "the onion". had me lmfao'n at work. i'd listen to that again, great stuff.
you have any recommendations for podcasts/streams, politics/science related?
radiolab is fun for science stuff, although the older episodes tend to be better. they had a dip in quality there for a while but seem to be coming back. the recent episode about colors was really cool.
QuoteDiane Rehm is also really good, not sure if she's podcasted but I'd guess she is. Her voice is wacky. My uncle (father of that cousin -- talented family) has been on her show at least once.
cool.. what did he go on there to talk about?
i love rehm's wacky voice :F
peace
yeah her voice is awesome. he went there to talk about this: http://www.amazon.com/Backing-Into-Forward-A-Memoir/dp/0385531583.
8044
Strength, Power, Reactivity, & Speed Discussion / Re: how much squat for athletes?
« on: June 19, 2012, 09:54:53 am »
god damn it, steven-miller, you've gotten better at writing, which means i'm actually reading your posts now, which means i'm buying what you're selling.
8045
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 19, 2012, 09:52:13 am »
STEVEN-MILLER IS VERY CONVINCING. SOMEONE CONTRADICT HIM OR I'M GOING TO FOLLOW HIS ADVICE.
also, i lost five pounds on my trip so now is probably as good a time as any to eat a lot and see what happens.
also, i lost five pounds on my trip so now is probably as good a time as any to eat a lot and see what happens.
8046
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 16, 2012, 01:00:20 pm »I guess I asked for the "go fuck yourself"
you did.
Btw., a 4.5 increase in DLRVJ for 50 lbs in squat weight is massive. What is holding you back is reluctance to taking a more aggressive approach to training and improvement.
this is true, too. so what would you suggest? "squats plus jumps plus one explosive exercise" does not help because that's what i've been doing, in some for another. so what do you suggest? what is characteristic of a "more aggressive approach" than what i've been doing? keep in mind that i have little flexibility in my work hours and no choice about taking these periodic trips to places like pakistan and afghanistan, during which i inevitably regress.
8047
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 16, 2012, 03:00:21 am »
@lancests re: jonesy video: ohhhhhhhh, i get it. thank you.
@steven-miller
thanks for your thoughts. i mean that genuinely, despite what you will read in the next sentence. this might just be the pride talking, but please go fuck yourself for calling me a novice. to be fair, i'm still quite a novice at reactive-type things. or, if not a novice, still bad at them.
squats and basic jumps are what i've been doing for two years. improvement of at most 4.5 inches on DLRVJ in that time despite a 50 pound increase in squat and no change in BW. i know my squat still ain't great and -- before you point it out because god knows you'll want to -- i know 50 pounds is not great as far as 2-year improvements go. but i squat 2x bw. it's "enough" for now. i could always be stronger, but i think what's holding me back is more the inefficiency and lack of power.
the point is, i need to try something else.
also, if i get back home and the intro block i planned sees me making continuous gains, i'm not going to switch to this just because. i'll stick with the squats and jumps, jumps and squats. simplicity is a good principle for training. but this plan is also simple, just has a bigger focus on jumping and sprinting and a lower focus on strength. and if i don't make improvements on it, i'll stop.
on the other hand, you're probably right about there not being enough strength work. perhaps i should squat on the second strength day, as well, perhaps in place of the depth jumps. and you might be right about power snatches being inefficient and very light for me right now. still, they're light enough to also not be draining and it can't hurt to keep learning the movement. so thursday could be:
THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- Jump squats 2x3
- squat 3x3 @85% OR 2x3 MSEM @ 90-95%
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them
anyone else on that tweak?
@steven-miller
thanks for your thoughts. i mean that genuinely, despite what you will read in the next sentence. this might just be the pride talking, but please go fuck yourself for calling me a novice. to be fair, i'm still quite a novice at reactive-type things. or, if not a novice, still bad at them.
squats and basic jumps are what i've been doing for two years. improvement of at most 4.5 inches on DLRVJ in that time despite a 50 pound increase in squat and no change in BW. i know my squat still ain't great and -- before you point it out because god knows you'll want to -- i know 50 pounds is not great as far as 2-year improvements go. but i squat 2x bw. it's "enough" for now. i could always be stronger, but i think what's holding me back is more the inefficiency and lack of power.
the point is, i need to try something else.
also, if i get back home and the intro block i planned sees me making continuous gains, i'm not going to switch to this just because. i'll stick with the squats and jumps, jumps and squats. simplicity is a good principle for training. but this plan is also simple, just has a bigger focus on jumping and sprinting and a lower focus on strength. and if i don't make improvements on it, i'll stop.
on the other hand, you're probably right about there not being enough strength work. perhaps i should squat on the second strength day, as well, perhaps in place of the depth jumps. and you might be right about power snatches being inefficient and very light for me right now. still, they're light enough to also not be draining and it can't hurt to keep learning the movement. so thursday could be:
THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- Jump squats 2x3
- squat 3x3 @85% OR 2x3 MSEM @ 90-95%
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them
anyone else on that tweak?
8048
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 15, 2012, 02:40:46 pm »
LBSS, if youll work on your approach a little and Id put money on it you would improve some almost instantly. Lead with your TORSO as you start the approach, youre leaning to the rear when youre trying to accelerate.
Simply doing that will help you stay lower and accelerate more into that last step. Watch some of the good dunkers that plant lr like golden child and look at their torso position as they approach, compare and see if it makes a difference for you. At the very least it will help you smooth out that approach and come in lower with more speed and power.
hm never thought about that before. was trying to find a video of him where they show his whole approach but the internet is too slow here (in dubai). will try it when i get home.
thanks.
8049
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 15, 2012, 01:46:33 am »I vote your SVJ would got up a few inches with practice. Your jumps look solid and strong but not overly reactive. I feel your pain in the fast-twitch dept. In fact your run up and plant looks damn familiar .
you're right about the SVJ. true of SLRVJ, too. as you'll see when i get some video up, they're so ugly that they can't not improve.
8050
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: June 14, 2012, 04:24:44 am »
over and over:
<a href="http://www.youtube.com/watch?v=OFzXaFbxDcM" target="_blank">http://www.youtube.com/watch?v=OFzXaFbxDcM</a>
8051
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 14, 2012, 04:09:43 am »Sorry, you may have mentioned it before but what kind of athlete are you? Are you competing in the jumps or sprints or just interested in jumping high vertically?
You claim you are really unreactive, do you have any videos of this unreactivity on display, for example of your bounding attempts?
I ask because you said your approach vertical is 34 inches but your standing vertical is only 26 inches... that doesn't sound like an athlete whose super slow and unreactive!
All, said your template looks good even though I am a little lost on the terminology, but the main point (focusing on the specifics) is something I will always agree with.
i'm just trying to dunk. once i can i'll get back into competitive sports but for the time being it's just that. whether that's getting back into ultimate (which i stopped playing because i started spraining my ankle at least once a summer and that gets in the way of, well, everything), i don't know. my standing vert would probably be better if i EVER practiced it. i have gotten much, much more efficient at DLRVJ because i've done it more consistently. i'm not completely without reactive ability -- actually, i'd say i'm probably average -- but what athletic ability i have doesn't seem to lend itself to fast-twitch things.
here's a video of a couple jumps from last month. ordinary-ish day, these are around 32. i don't always jump-stop that badly. also, i put one of my first-ever attempts at LRLR bounds on the video, too, although it's almost too embarrassing to post.
i will take and post more video when i get home. sprints, SVJ, DL and SL bounds, DLRVJ and SLRVJ.
8052
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2012, 12:30:23 pm »
lol vag. that's nasty.
being sick is part of it, for sure. don't think my diet has been especially low-fat recently, although i have been shitting out a good portion of what i eat so maybe i'm not absorbing enough? avishek would probably know about this.
anyway i suspect it's a combination of illness, stress, decreased movement (exercise and general movement -- i barely even walk here), and lack of stimulus. seriously, i haven't seen a woman's arms in two weeks, let alone legs or ass or boobs. shit you can barely see most women's necks here. there were a couple of western women in bathing suits at the pool in islamabad, but none especially attractive.
also, for the record, i did jack off just now on general principle. it did not feel especially great despite such a long layoff, which is also weird. if i go two days at home the next time i cum is fucking awesome.
Is it coz you've been sick? Add more fat to your diet and it should solve the problem.
being sick is part of it, for sure. don't think my diet has been especially low-fat recently, although i have been shitting out a good portion of what i eat so maybe i'm not absorbing enough? avishek would probably know about this.
anyway i suspect it's a combination of illness, stress, decreased movement (exercise and general movement -- i barely even walk here), and lack of stimulus. seriously, i haven't seen a woman's arms in two weeks, let alone legs or ass or boobs. shit you can barely see most women's necks here. there were a couple of western women in bathing suits at the pool in islamabad, but none especially attractive.
also, for the record, i did jack off just now on general principle. it did not feel especially great despite such a long layoff, which is also weird. if i go two days at home the next time i cum is fucking awesome.
8053
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2012, 09:24:00 am »
a side note: my libido is lower than i can ever remember it being since i had a libido. it's not gone, but i haven't jacked off (or had sex, obviously) in probably five days. unheard of.
8054
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 13, 2012, 07:25:22 am »Yeah I should have said: I also do wide-grip chins, DB shoulder press, DB flys etc on Mondays/Thursdays (usually 4-5 sets of 6-7 reps for chins and 3x10-12 for other misc upper body exercises, just enough to maintain strength).I like!
ON-ON-OFF is great , including bounds is great too.
Upper body stuff is missing , don't totally nelglect it , FRI or SAT seem more convenient for a regular upper lifting day , then maybe you can squeeze some RP sets on MON or TUE gym days.
Also , in the less relevant thread, huge props to acole14 for the recent PRs!!!
Thanks Vag! Keep up your good work also.
UB=upper body in the plan. i'll keep doing things moderate volume, moderate rest, in supersets. pull ups, OHP, bench, rows, variations thereof. or maybe i'll do RP. point will be to get work in on upper body but not allow it to become something i focus too much time or energy on.
8055
Strength, Power, Reactivity, & Speed Discussion / stole acole14's program and adapted it for myself - thoughts?
« on: June 13, 2012, 02:36:47 am »
***cross-posted from my journal.***
i've been thinking about what to do when i get back from this trip. there will obviously need to be a couple of weeks to get things back up to a reasonable level -- i hope the drop-off will not be as severe as my last couple of trips. at least i put some decent work in in islamabad haven't lost ten pounds like i did in afghanistan last year. that was bad.
at any rate, i really like acole14's setup so i think i will steal/modify it for myself. once my strength is back up to a reasonable level, i need to increase my focus on speed, power, and reactiveness. strength is okay but i remain slooooow, SVJ is no better than 26" even though my DLRVJ got as high as 34+ max and 32+ consistently for a while in there. and SLRVJ is, as discussed with raptor in the knee collapse thread, a joke. i think improving bounding, leaping and sprinting will give me a boost. literally. also, calf work. without further ado, draft plan for the summer:
note: warm ups will always include glute activation, e.g., lancests wall poses, and submax jumps of various kinds, including SLRVJ's, skips for height, line hops, etc.
transition weeks will be (TF=technical failure, i.e., until it gets worse than normal):
then once i've got the squat back up to ~2x5x285 again i'll start in on the fun stuff, as follows:
once again, all love to acole14 for the template. any thoughts? might try to do tuesdays and fridays in the morning, as those workouts will be shorter and that'll allow more rest before the next pair of workouts, unless people think that's dumb.
i'll follow acole's ON/ON/OFF schedule week-wise, keeping volume the same but dropping load in the third week, unless there is a planned off week that i can't help, in which case i'll go with on weeks until then. for example, going to two out-of-town weddings this summer. so those weekends will be off whether i like it or not. hopefully the combination of booze/rest those bring will lead to big jumps the week after.
i really need to get my brother's bike back in action and start using it.
i've been thinking about what to do when i get back from this trip. there will obviously need to be a couple of weeks to get things back up to a reasonable level -- i hope the drop-off will not be as severe as my last couple of trips. at least i put some decent work in in islamabad haven't lost ten pounds like i did in afghanistan last year. that was bad.
at any rate, i really like acole14's setup so i think i will steal/modify it for myself. once my strength is back up to a reasonable level, i need to increase my focus on speed, power, and reactiveness. strength is okay but i remain slooooow, SVJ is no better than 26" even though my DLRVJ got as high as 34+ max and 32+ consistently for a while in there. and SLRVJ is, as discussed with raptor in the knee collapse thread, a joke. i think improving bounding, leaping and sprinting will give me a boost. literally. also, calf work. without further ado, draft plan for the summer:
note: warm ups will always include glute activation, e.g., lancests wall poses, and submax jumps of various kinds, including SLRVJ's, skips for height, line hops, etc.
transition weeks will be (TF=technical failure, i.e., until it gets worse than normal):
Quote
MTW(S/Su)
- DLRVJ/depth jump x TF/4x4
- MR half tuck 3 x TF
- power snatch/drills
- squat 2-3x5-8
- Core, UB superset/circuit as I've been doing them
then once i've got the squat back up to ~2x5x285 again i'll start in on the fun stuff, as follows:
Quote
MON: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Calf raise 3x20
- Hip thrust 3x10
- Core, UB superset/circuit as I've been doing them
TUES: Track
- ME sprints 3-6x30-50m
- DL bounds 3x8
- LRLR bounds very submax 5x8-10 (i am so bad at these that i literally can't go ME)
- low-volume interval sprints
WED: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch
THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Jump squats 2x3
- Depth jumps 4x4
- Core, UB superset/circuit as I've been doing them
FRI: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)
SAT: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch
SUN: Jumps
- 6+ of each jump (more effort than Fri)
once again, all love to acole14 for the template. any thoughts? might try to do tuesdays and fridays in the morning, as those workouts will be shorter and that'll allow more rest before the next pair of workouts, unless people think that's dumb.
i'll follow acole's ON/ON/OFF schedule week-wise, keeping volume the same but dropping load in the third week, unless there is a planned off week that i can't help, in which case i'll go with on weeks until then. for example, going to two out-of-town weddings this summer. so those weekends will be off whether i like it or not. hopefully the combination of booze/rest those bring will lead to big jumps the week after.
i really need to get my brother's bike back in action and start using it.