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Messages - LBSS

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8086
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2012, 12:10:56 am »
you should do what people have been telling you to do. do 3 x 5 with a very manageable amount of weight. patiently add to the amount you use on your work sets over a period of weeks and months. eventually, if you lift well, eat right, get enough sleep, etc., you will reach and pass PRs.

you can use 3 x 5 for other lifts, too. it's not a magic number, it's just a nice, basic starting point for big compound lifts.

10+3+3+3 refers to a rest-pause set. that means i took a weight i could do for a set of maybe 12 or 13 on a good day. i did 10 reps with it, then unracked the weight. then i took 5-7 breaths, picked the weight up again, and did a set of 3. repeated the "unrack, breathe, new set" two more times. so i did a total of 19 reps. obviously, with pull ups, unracking the weight means letting go of the bar.

8087
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 16, 2012, 10:14:50 pm »
BW = 171.5  :uhhhfacepalm:
SORENESS = hamstrings
ACHES/INJURIES = left side of head (during squats), left elbow (after squats)
FATIGUE = moderate

- warm up

- depth jump 3 x 3
high, good. last set in sock feet.

- MR half tuck 3 x 25

- squat 305 x 5,3,0
motherfucker. i should not try to set PR's on mondays. i don't eat enough on weekends. first set of 5 was challenging but i got all the reps without much grinding, even on the fifth. but my head started to hurt even during warm ups. my friend suggested it might be a trigger point in my shoulder that the bar was pressing on. she dug her elbow into my shoulder and, yep, seems that's it. did not rest long enough before the second set, failed on fourth rep. was too psyched out by the third set, despite extra rest, so i unracked, tried to start a rep, gave up, and reracked. better luck next time.

- pull up x 10+3+3+3

- lacrosse ball and PVC pipe work around shoulders and neck. elbow uncomfortable, dips not worth it.

- SS1: pull down x 15,10,10
- SS1: hyperextension +5 x 10,10,10
- SS1 info: switched to black band for second and third set of pull downs. it's too thick, i don't even think i'm heavy enough to keep it down. will try blue band next time. green is easy now.

- stretch

i'm actually not that pissed. i have something concrete to work on for the squats -- loosening that trigger point in my left shoulder -- and the 305 x 5 either ties or exceeds my 5-rep PR. now to eat.

think i'm gonna get some creatine and see whether it helps.

8088
Strength, Power, Reactivity, & Speed Discussion / Re: benefits of reverse calf raises and reverse leg press?
« on: July 16, 2012, 09:28:32 am »
kind of funny, i guess.

8089
Article & Video Discussion / Re: People should watch this
« on: July 14, 2012, 08:20:58 pm »
THERE IS A HAPPY MEDIUM BETWEEN NOT EATING ENOUGH AND BLOWING UP LIKE A FUCKING TRUCK TIRE.

8090
Pics, Videos, & Links / Re: funny / horrible training videos
« on: July 14, 2012, 07:48:18 pm »
^^^ upvoted because, seriously, heart and soul fit?

8091
Article & Video Discussion / Re: People should watch this
« on: July 14, 2012, 07:41:30 pm »
odds of denisbeck being a real person and not merely a fantastic troll: 50/50.

8092
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 14, 2012, 12:21:40 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left toe, brain
FATIGUE = low

- warm up

- depth jump 2 x 3
higher box, ~20"

- squat 300 x 5,5,4
could have gotten last rep but it would have been grindy and my brain felt like it was going to explode. made reps were pretty easy. will go to 305 next workout. if i keep eating right i should be at 3 plates by the end of this coming week. that'd be a PR.

- stretch

going to eat lunch now and then spend the afternoon chainsawing and chopping up some trees with my dad. left off upper body and core stuff for that reason.

ETA:

- chainsaw and ax work x 3 hours

fuck yeah. my hands are sore today.

8093
Article & Video Discussion / Re: People should watch this
« on: July 14, 2012, 10:29:51 am »
GOMAD, BRAH!!!!1!!1!!!!1

8094
Strength, Power, Reactivity, & Speed Discussion / Re: my routine as of late
« on: July 14, 2012, 10:19:48 am »

Quote from: hyperdunk1 on July 13, 2012, 06:13:03 pm


Also, waht do you mean "deadlifts for 3 sets of 5?"  Am I only supposed to do 3 sets of 5 for squat?  LBSS said it was okay to do 3 sets of 5 of squat and DL alternating every other day, and no one refuted his post.

i said it was okay to do 3 x 5 squat every workout, and one set of 5 of DL every other workout, not every other day. rippetoe recommends DL'ing just once a week. what did you think 1 x 5 meant?

8095
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 14, 2012, 10:15:55 am »
i think you said it just now in that post: westbrook can jump high, sure, but the thing that really separates him as an athlete -- as it does for derrick rose, tyreke evans, and a few other guys -- is his speed. he gets from 0-60 faster than most and he has the upper body strength to get through contact

also, as i can tell you from years of trying to add inches to my vert, 5" is a huge difference.

8096
Article & Video Discussion / Re: People should watch this
« on: July 13, 2012, 03:48:39 pm »
50 minutes of mark rippetoe talking?

TL;DW

8097
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2012, 09:59:37 pm »
BW = 171.5
SORENESS = hamstrings a tiny bit, traps a tiny bit
ACHES/INJURIES = left elbow squatting thingy flared up a bit
FATIGUE = low

- warm up

- DLRVJ x ~10
not as good as monday but still felt smooth. best was 32, most 31. did not expect better.

- MR half tuck x 20,20,20

- squat 295 x 5,5,5
yeehaw.

- pull up x 10+3+3+3
dropped weight, still hard to get all these.

- dip +40 x 10+3+3+3

- SS1:ab pull down x 15
- SS1: hyper +10 x 10
- SS1 info: 3 rounds, minimal rest between exercises and between rounds

- glute bridge 2 x 10

- stretch

8098
Pics, Videos, & Links / Re: beast
« on: July 11, 2012, 02:17:16 pm »
whoa, yeah: http://www.belfasttelegraph.co.uk/news/local-national/blind-sprinter-jason-smyth-makes-history-at-europeans-14890489.html.

still, there's a difference between legally blind and totally blind. these guys compete in different paralympic categories. i stand by lex gillette being a beast. he long jumps 6.46, too. and again, he can't see ANYTHING. not the track, not the pit, not his own arms or legs, not even whether it's light or dark. there's a video on youtube of him training and his partner stands in front of the pit and chants and claps at him to give him something to run toward.

8099
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 11, 2012, 11:56:54 am »
the thoroughness with which i read journals is second only to raptor's.

8100
Pics, Videos, & Links / Re: beast
« on: July 11, 2012, 11:42:14 am »
100m in 11.27.

dude is utterly blind.

<a href="http://www.youtube.com/watch?v=1pTm7_J1nlU" target="_blank">http://www.youtube.com/watch?v=1pTm7_J1nlU</a>

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