8071
Pics, Videos, & Links / Re: Chris Hickson 800lb deadlift
« on: December 12, 2011, 11:04:28 pm »
didn't he get hurt?
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8072
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2011, 09:02:28 am »
slept like shit friday night, fell asleep in the afternoon instead of going to the gym and when i finally got around to it, place was closed. 
(i was up at my gf's in baltimore all weekend, so was relying on her school's gym). went sunday midday instead. also, my diet sucked this weekend. poor quality food, not enough protein, too many sweets. this is a problem when i go stay with her. need to think about a solution.
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 = toes
FATIGUE = moderate
- warm up
- sprint 2 x 10y
- DSVJ x 3
ew
- DLRVJ x 10
these sucked, not sure if it was the strange setting or dim light or the fact that my legs felt heavy and dead. got one jump around 31-31.5 and the rest barely 30. ouch.
- DL bounds 2 x 10
- squat MSEM 2 x 3 x 315
standard, very good depth (stupid gym had mirrors everywhere so i was staring right at myself)
- lat pull downs 10 x 60,60,75
- stretch
also slept like garbage last night and had to get to work at 7:30, so i will try to work out tonight but don't have high hopes for much in the way of good performance. oh well. kind of a lost weekend training-wise.
(i was up at my gf's in baltimore all weekend, so was relying on her school's gym). went sunday midday instead. also, my diet sucked this weekend. poor quality food, not enough protein, too many sweets. this is a problem when i go stay with her. need to think about a solution.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 = toes
FATIGUE = moderate
- warm up
- sprint 2 x 10y
- DSVJ x 3
ew
- DLRVJ x 10
these sucked, not sure if it was the strange setting or dim light or the fact that my legs felt heavy and dead. got one jump around 31-31.5 and the rest barely 30. ouch.
- DL bounds 2 x 10
- squat MSEM 2 x 3 x 315
standard, very good depth (stupid gym had mirrors everywhere so i was staring right at myself)
- lat pull downs 10 x 60,60,75
- stretch
also slept like garbage last night and had to get to work at 7:30, so i will try to work out tonight but don't have high hopes for much in the way of good performance. oh well. kind of a lost weekend training-wise.
8073
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 12, 2011, 07:36:11 am »
what kind of harness/setup do you use for sled drag?
8074
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 09, 2011, 03:56:46 pm »
Just read this, lol at the counting 60m. 6.5 while counting without spikes isn't good, it's freaking world class fastest man in the world type time. Which might be a good reason to reconsider your method.
+1 i hadn't noticed that before, either. counting in your head while sprinting as a way to time yourself...
8075
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2011, 12:10:32 pm »
thanks vag 
last night:
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 toe
FATIGUE = low
- warm up
- sprint x 10y
- DSVJ x 3
- DLRVJ x 18-20
worst jumping in a few weeks. the bright rim was occupied by a couple of dudes who had chosen the area right under it to do power-clean-to-overhead-press-to-burpee-with-hands-on-the-bar. once they finished i switched over there and jumped a bit better -- amazing what difference it makes, i almost wonder if it's lower but the rims are both straight and it's a regulation gym, so who knows. but anyway, mostly kind of bad but still not as bad as a few months ago. progress is a slow process.
- MR half tuck 3 x 15
okay
- squat MSEM 2 x 3 x 145(kg)
used kilo plates because i was on the platform -- the racks were being used. weight was flying, felt light as shit.
- squat 2 x 4 x 125(kg)
same deal
- SS1: db bench 10 x 110
- SS1: db row 10e x 55
- SS1 info: 2 roudns
- pull downs 2 x 10 x 60
- stretch
last night:
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 toe
FATIGUE = low
- warm up
- sprint x 10y
- DSVJ x 3
- DLRVJ x 18-20
worst jumping in a few weeks. the bright rim was occupied by a couple of dudes who had chosen the area right under it to do power-clean-to-overhead-press-to-burpee-with-hands-on-the-bar. once they finished i switched over there and jumped a bit better -- amazing what difference it makes, i almost wonder if it's lower but the rims are both straight and it's a regulation gym, so who knows. but anyway, mostly kind of bad but still not as bad as a few months ago. progress is a slow process.
- MR half tuck 3 x 15
okay
- squat MSEM 2 x 3 x 145(kg)
used kilo plates because i was on the platform -- the racks were being used. weight was flying, felt light as shit.
- squat 2 x 4 x 125(kg)
same deal
- SS1: db bench 10 x 110
- SS1: db row 10e x 55
- SS1 info: 2 roudns
- pull downs 2 x 10 x 60
- stretch
8076
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 07, 2011, 12:30:46 pm »
squatdr sighting at 3:15!! 
8077
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2011, 10:16:37 am »
yesterday:
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.
- PT session w/dry needling x 1 hour
went to see a guy in rockville who was recommended by a couple of my friends at the gym. he did an assessment and then decided to focus on my elbow, which is the thing that's been the most acutely problematic recently (during squatting -- all the sessions where it's been a problem were lost with the forum data). dry needling is weird, unlike anything else i've ever felt. we'll see tomorrow how much of a difference it made; today my elbow is just sore. i hope it works.
the guy also gave me some proactive things to do for my toes, to improve tracking, which is great. even if they don't work, it's nice to be told to do something i've never tried before. the other PT's and doctors i've seen haven't done that.
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.
- PT session w/dry needling x 1 hour
went to see a guy in rockville who was recommended by a couple of my friends at the gym. he did an assessment and then decided to focus on my elbow, which is the thing that's been the most acutely problematic recently (during squatting -- all the sessions where it's been a problem were lost with the forum data). dry needling is weird, unlike anything else i've ever felt. we'll see tomorrow how much of a difference it made; today my elbow is just sore. i hope it works.
the guy also gave me some proactive things to do for my toes, to improve tracking, which is great. even if they don't work, it's nice to be told to do something i've never tried before. the other PT's and doctors i've seen haven't done that.
8078
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 07, 2011, 10:10:19 am »8079
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2011, 10:06:30 am »8080
Pics, Videos, & Links / Re: beast
« on: December 07, 2011, 09:46:58 am »
we have a way of determining the fastest man ever known. it's called elite-level track and field. you know, where a bunch of very fast guys meet in an organized competition and race either for money or for a medal? maybe you haven't heard of it, but there are a few big competitions a year. the world record is now almost half a second faster than bob hayes's WR.
so you can argue that he's the fastest man the world has ever known, but you'd be objectively wrong.
so you can argue that he's the fastest man the world has ever known, but you'd be objectively wrong.
8081
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 07, 2011, 09:40:12 am »
ME jumps before REA squats?
8082
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 05, 2011, 11:51:54 pm »
<ONE MONTH OF REALLY SOLID PROGRESS, INCLUDING A REPEATED PR OF ~33" AND ME ACTUALLY HANGING ON THE RIM FOR THE FIRST TIME AFTER A COUPLE OF MONTHS OF BEING ABLE TO GRAB IT WEAKLY>
last few days:
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.
12/1/2011
- lacrosse ball feet, butt, shoulders
- warm up
- sprint 2 x 10y
- DSVJ x 3
- DLRVJ x ~15
inconsistent but flew on a couple. also, did something i'd never done before: hung on the rim after grabbing it. usually i release right away or i'm not quite high enough to get a good grab. but i actually hung there for a couple of seconds. yeah, that felt good.
- MR half tuck x 20,20,16
ankles bugging
- squat MSEM 2 x 3 x 320
solid but not great, will not go heavier on these for a while
- OHP RP x 8,3,3,3,3
- chin up RP x 8,3,3,3,3
- stretch
12/3/2011
- warm up
- depth jumps 3 x 5
meh
- MR half tuck 3 x 20
good
- squat MSEM 3 x 315,320
- SS1: BSS 10 x 110
- SS1: DB bench 10 x 110
- SS1: DB row 10 x 55/e
- SS1 info: 2 rounds, no rest between exercises, 2 mins between sets
- foam roll
-stretch
12/4/2011
soreness: butt, quads, back
- touch football x an hour or so
weird dead feeling in elbow/upper arm that i started getting while squatting, and previously had only gotten while squatting, came and went throughout.
12/5/2011
BW = ???
SORENESS = glutes, quads, back, obliques
ACHES/INJURIES = toes, left elbow, radiating up and down, right wrist
FATIGUE = low
- warm up
- sprint 2 x 10y
- DSVJ x 3
- DLRVJ x 12-15
a few really good, hung (dangled) on rim a couple of times, some other good ones, some okay ones. surprised given how sore i was.
- MR half tuck x 15,15,18
legs dead for some reason
- squat 3 x 5 x 285
good
- roll left arm on lacrosse ball x a bunch
- pull down 10 x 40,50
trying to get to where i can do a true full ROM pull up. can do a true chin up now but pull ups get stuck. will work on pull downs for the time being.
- stretch
last few days:
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.
12/1/2011
- lacrosse ball feet, butt, shoulders
- warm up
- sprint 2 x 10y
- DSVJ x 3
- DLRVJ x ~15
inconsistent but flew on a couple. also, did something i'd never done before: hung on the rim after grabbing it. usually i release right away or i'm not quite high enough to get a good grab. but i actually hung there for a couple of seconds. yeah, that felt good.
- MR half tuck x 20,20,16
ankles bugging
- squat MSEM 2 x 3 x 320
solid but not great, will not go heavier on these for a while
- OHP RP x 8,3,3,3,3
- chin up RP x 8,3,3,3,3
- stretch
12/3/2011
- warm up
- depth jumps 3 x 5
meh
- MR half tuck 3 x 20
good
- squat MSEM 3 x 315,320
- SS1: BSS 10 x 110
- SS1: DB bench 10 x 110
- SS1: DB row 10 x 55/e
- SS1 info: 2 rounds, no rest between exercises, 2 mins between sets
- foam roll
-stretch
12/4/2011
soreness: butt, quads, back
- touch football x an hour or so
weird dead feeling in elbow/upper arm that i started getting while squatting, and previously had only gotten while squatting, came and went throughout.
12/5/2011
BW = ???
SORENESS = glutes, quads, back, obliques
ACHES/INJURIES = toes, left elbow, radiating up and down, right wrist
FATIGUE = low
- warm up
- sprint 2 x 10y
- DSVJ x 3
- DLRVJ x 12-15
a few really good, hung (dangled) on rim a couple of times, some other good ones, some okay ones. surprised given how sore i was.
- MR half tuck x 15,15,18
legs dead for some reason
- squat 3 x 5 x 285
good
- roll left arm on lacrosse ball x a bunch
- pull down 10 x 40,50
trying to get to where i can do a true full ROM pull up. can do a true chin up now but pull ups get stuck. will work on pull downs for the time being.
- stretch
8083
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 25, 2011, 09:41:28 am »
last night:
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 = traps a little
ACHES/INJURIES = right wrist
FATIGUE = low to moderate
- warm up
- sprint 4 x 10y
felt pretty fast, lighter on my feet than usual
- DSVJ x 3
- DLRVJ x ~15
first jump was best, all downhill from there. kind of a shitty day. could be that i slipped on the second jump but it wasn't a bad slip so i don't know whether that's it. still, my shitty days now are significantly better than my shitty days three months ago. progress!
- squat 4 x 5 x 285
meant to do three sets. third set sucked, got pissed, fourth set was solid and fast.
- OHP 5 x 100,110,120
- DB row 3 x 5e x 85
hard
- shoot around x 10-15 mins
- stretch
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 = traps a little
ACHES/INJURIES = right wrist
FATIGUE = low to moderate
- warm up
- sprint 4 x 10y
felt pretty fast, lighter on my feet than usual
- DSVJ x 3
- DLRVJ x ~15
first jump was best, all downhill from there. kind of a shitty day. could be that i slipped on the second jump but it wasn't a bad slip so i don't know whether that's it. still, my shitty days now are significantly better than my shitty days three months ago. progress!
- squat 4 x 5 x 285
meant to do three sets. third set sucked, got pissed, fourth set was solid and fast.
- OHP 5 x 100,110,120
- DB row 3 x 5e x 85
hard
- shoot around x 10-15 mins
- stretch
8084
Nutrition & Supplementation / Re: which whey protein is best?
« on: October 24, 2011, 02:41:01 pm »^ get the most basic micronized creatine by higher power. put in hot water/coffee to solubilze/dissolve. then mix with cold whey protein shake. load 5g/day for a week. maintain 2g/day. win
i might do this when i switch back to lots of squatting. hm...
thanks kf
8085
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2011, 12:06:37 pm »
yesterday:
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 = traps a little
ACHES/INJURIES = none
FATIGUE = oddly high
- tennis with dad x ~an hour
awful. just awful. i was all over the damn place until about 40 minutes in.
...drive to gym...
shit, forgot that sundays have basketball all the way up to closing time now.
- warm up
- DL line hops 4 x 10s
- depth drops 2 x 5 x ~36"
have vid, will post asap
- REA squat 3 x 135
- jump squat 3 x 135
felt like crap and it was getting late so i just called it. gonna go again tonight and do what i actually meant to do (volume day).
EDIT: modifying reminder to remove foam rolling from before workout. i don't think it actually helps and it takes up a lot of time. better off leaving until the end of the workout or off days. still need to be more consistent about it.
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 = traps a little
ACHES/INJURIES = none
FATIGUE = oddly high
- tennis with dad x ~an hour
awful. just awful. i was all over the damn place until about 40 minutes in.
...drive to gym...
shit, forgot that sundays have basketball all the way up to closing time now.
- warm up
- DL line hops 4 x 10s
- depth drops 2 x 5 x ~36"
have vid, will post asap
- REA squat 3 x 135
- jump squat 3 x 135
felt like crap and it was getting late so i just called it. gonna go again tonight and do what i actually meant to do (volume day).
EDIT: modifying reminder to remove foam rolling from before workout. i don't think it actually helps and it takes up a lot of time. better off leaving until the end of the workout or off days. still need to be more consistent about it.