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Messages - LBSS

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8086
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2012, 12:25:34 am »
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 = none
FATIGUE = moderate

- warm up

- sprint 1 x 10y
didn't do second cause i was worried about losing my space under the hoop, people were trying to encroach

- DSVJ x 3

- DLRVJ x ~12
shite, best couple were 32. i should look back but it seems like i'm on a shitty:shitty:good cycle with my jumping.

- MR half tuck x 20,20,20
no endurance, usually 25 is easy but calves were getting super tight. weird

- squat MSEM 3 x 295,315

- OHP 3 x 5 x 115

- stretch

disappointed, although i wasn't surprised, even though i got a GREAT night's sleep last night. second stressful week in a row at work. hopefully next week will be a little more chill.

8087
Basketball / Re: Blake Griffin needs his own thread - This guy is a freak
« on: January 27, 2012, 01:55:38 pm »
Quote from: Raptor on January 27, 2012, 01:42:02 pm
He was actually complaining that Blake double dribbled.

jesus fucking christ, you're just a regular captain obvious this week, hm?

8088
Pics, Videos, & Links / Re: beast
« on: January 27, 2012, 12:31:54 pm »
<a href="http://www.youtube.com/watch?v=pjyfMCTAqKU" target="_blank">http://www.youtube.com/watch?v=pjyfMCTAqKU</a>

8089
Basketball / Re: Blake Griffin needs his own thread - This guy is a freak
« on: January 27, 2012, 12:20:30 pm »
^^^ disgusting. but yeah, lol at pau that's funny as hell.

8090
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 26, 2012, 03:17:01 pm »
ALSO RATIOS ARE LARGELY BULLSHIT EXCEPT IN AN EXTREMELY GENERAL SENSE BECAUSE EVERYONE IS DIFFERENT.

this is wankery of the highest order.


8091
Article & Video Discussion / Re: Article on Plyometric and MAXIMAL INTENSITY CYCLING AND DROP JUMP
« on: January 26, 2012, 09:28:35 am »
second paper is just reproving the unbelievably obvious: if you are untrained and then do 100 max effort countermovement jumps, it'll be harder for you to perform optimally the next day or four. shocker.


8092
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 25, 2012, 11:44:14 pm »
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 = 174, odd, must be getting fat ::)
SORENESS = hamstrings, left tibialis anterior, lower back
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- depth jump 5,5,5
awful, legs dead

- MR half tuck x 25,25,25
same deal, just slow

- speed box squat 10 x 2 x 225
one minute rests. box a little too high with 20kg plate, should use 35lb plate next time

- pull down 10 x 90,90,90

- bar roll out 10 x 45,55,55,55

- stretch

8093
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 25, 2012, 11:39:03 pm »
Quote from: Raptor on January 25, 2012, 06:56:30 pm
I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.

no way, is that what squatdr did? why hasn't anyone talked about that on this forum before? someone should do a detailed breakdown of why the photo is fake or something.

8094
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 25, 2012, 06:42:23 pm »
Quote from: Raptor on January 25, 2012, 06:20:26 pm
And I think you have a good plan and you're on a good road to be honest. Sure, I hate you not doing running jumps (and seeing how MAXIMALLY high you can get (since you're going to get a few additional inches off that added momentum/leg eccentric potentiation) but as far as your current goals are concerned, you might be able to pull a Squat DR picture soon without Photoshop.

If you know what I mean... :ninja: :wowthatwasnutswtf:

you mean a reach photo with a boner?

8095
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 25, 2012, 05:28:26 pm »
i'm right handed but fap with my left.

8096
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 24, 2012, 09:28:48 am »
strong website tip, thx.  :highfive:

8097
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 23, 2012, 10:54:47 pm »
i slept like 3-4 hours last night. no idea why. i was so tired at the end of the day that i got irritable, and i NEVER get irritable. i was snapping at people and shit. fully expected the workout to suck ass.

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 = none
FATIGUE = high

- warm up
working on being able to do a criss-cross (or whatever it's called) while jumping rope. making progress.

- DSVJ x 3

- DLRVJ x 18-20
really good out of absolutely nowhere. best since the first day of tennis ball dunks, i think. one definite 33.5

- MR half tuck x 20,20,15
did with a bit more intensity than usual, felt it in the knees. will revert to well submax for higher reps next time

- squat 5 x 275,285,295
last set best

- OHP 5 x 105,105,115
lol, at least it was easy

- hanging leg raise x 10

- L-sit x 10s,10s,10s,10s

- stretch

gonna do bar rollouts next time. core work good. gonna sleep now, hopefully for at least seven freaking hours.

8098
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 23, 2012, 10:45:30 pm »
Quote from: ruso15 on January 23, 2012, 09:16:07 pm
soo if my front squat is near 320 and my bw is at 170 were do you think my vertical and my snatch should be? i think my vertical is not correlating with my strength at all, im 5 10 and my standing vertical is around 25 inches


8099
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 23, 2012, 05:00:18 pm »
olympic lifts = upper body hypertrophy? seems like an odd thing to be worrying about in the context.

8100
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 22, 2012, 07:10:11 pm »
this week at work absolutely kicked my ass. i'm not even sure why it was so bad -- i've worked longer hours and dealt with harsher deadlines before but for some reason i was just a complete mess at the end of the day on friday. woke up sick on saturday and was just out of it most of the day. had recovered somewhat by the evening and i slept pretty well last night. gonna get some more good sleep tonight, insh'allah, and try to get back on it tomorrow.

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.

friday

BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = extremely high

- warm up

- sprints x 10y,10y

- DSVJ x 5

- DLRVJ x 12-15
bad, nothing over 31.5 and just felt slow and uncoordinated. i was jump-stopping, for crying out loud.

- squat 3 x 275,275,275
lol, weak as shit. ugh.

- stretch

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