8101
Progress Journals & Experimental Routines / Re: [x] 5 x 255 x 3
« on: July 29, 2012, 11:48:52 pm »
nice half squats, brah.
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8102
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 27, 2012, 12:31:31 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left achilles a little bit, right toe even stiffer than normal but not painful
FATIGUE = low to moderate
- warm up
- DLRVJ x ~15
terrible, topped out at 31.5. the DSVJ's during warm ups were very good, around 31-31.5, so i thought it'd be a good day. CNS seemed awake. but i gained absolutely fucking nothing from the approach. on the plus side, i finally got something like a calendar for the court, so i can start to plan workouts around when no one will be on it. i need more specific practice.
- MR half tuck x 20,20
slow and unreactive. wack.
- squat 295 x 5,5,5
last couple reps on second and third sets were a little good-morning-y, but zero knee wobble and good depth. will try 305 again on monday.
- pull up +10 x 10+3+2
- dip +55 x 10+3+2
- SS1: pull down x 15
- SS1: hyper +10 x 10
- SS1 info: 3 rounds, minimal rest. blue band.
- jump rope x a few minutes
- stretch
SORENESS = none
ACHES/INJURIES = left achilles a little bit, right toe even stiffer than normal but not painful
FATIGUE = low to moderate
- warm up
- DLRVJ x ~15
terrible, topped out at 31.5. the DSVJ's during warm ups were very good, around 31-31.5, so i thought it'd be a good day. CNS seemed awake. but i gained absolutely fucking nothing from the approach. on the plus side, i finally got something like a calendar for the court, so i can start to plan workouts around when no one will be on it. i need more specific practice.
- MR half tuck x 20,20
slow and unreactive. wack.
- squat 295 x 5,5,5
last couple reps on second and third sets were a little good-morning-y, but zero knee wobble and good depth. will try 305 again on monday.
- pull up +10 x 10+3+2
- dip +55 x 10+3+2
- SS1: pull down x 15
- SS1: hyper +10 x 10
- SS1 info: 3 rounds, minimal rest. blue band.
- jump rope x a few minutes
- stretch
8103
Injury, Prehab, & Rehab talk for the brittlebros / Re: draining your own knees
« on: July 27, 2012, 12:25:08 pm »Sure! I also perform all my own dentistry.
hahahahahahahahahahahahahahahahahahahahaha.
where's gary? he used to drain his own knees.
8105
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 26, 2012, 12:05:54 pm »you have not yet, in a single post except maybe the one where i gave you a form to fill out, provided enough information for anyone to give you a meaningful response.
8106
Injury, Prehab, & Rehab talk for the brittlebros / Re: sciatica no more.
« on: July 26, 2012, 09:17:24 am »
8107
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 26, 2012, 12:04:47 am »
BW = 172.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- slight uphill sprint 4 x 15y @90-95%
- SS1: miniband-resisted jump x 3
- SS1: SVJ x 2,3
- SS1 info: 2 rounds. looped a yellow miniband around each foot and over each shoulder. minimal rest between resisted and free jumps. would take more next time, the potentiation feeling was cool.
- squat 285 x 5,5,5
easy. ego swallowed. progress resumed.
- pull up +8 x 10+3+3+3
- dip +50 x 10+3+3+3
- SS2: pull down x 15
- SS2: back extension +10 x 10
- SS2 info: 3 rounds.
- curlzzzz 25 x 10e
- unilateral tricep pushdown 40 x 10e
- USATF foot/ankle drills
- stretch
basketball took over the court so no jumps. i wish there were an actual calendar on the gym's website so i could plan around that shit. hopefully i'll get friday off work and be able to go during the day when there are fewer people. it's important to do some kind of cool down and loosening up after the back extensions. otherwise the pump in my lower back gets in the way of stretching my hips. i just ate a lot of food. finally cracked 172 again. here we go.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- slight uphill sprint 4 x 15y @90-95%
- SS1: miniband-resisted jump x 3
- SS1: SVJ x 2,3
- SS1 info: 2 rounds. looped a yellow miniband around each foot and over each shoulder. minimal rest between resisted and free jumps. would take more next time, the potentiation feeling was cool.
- squat 285 x 5,5,5
easy. ego swallowed. progress resumed.
- pull up +8 x 10+3+3+3
- dip +50 x 10+3+3+3
- SS2: pull down x 15
- SS2: back extension +10 x 10
- SS2 info: 3 rounds.
- curlzzzz 25 x 10e
- unilateral tricep pushdown 40 x 10e
- USATF foot/ankle drills
- stretch
basketball took over the court so no jumps. i wish there were an actual calendar on the gym's website so i could plan around that shit. hopefully i'll get friday off work and be able to go during the day when there are fewer people. it's important to do some kind of cool down and loosening up after the back extensions. otherwise the pump in my lower back gets in the way of stretching my hips. i just ate a lot of food. finally cracked 172 again. here we go.
8108
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 25, 2012, 06:43:30 pm »
steven miller:
8109
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 25, 2012, 06:13:00 pm »
better, better... 
8110
Progress Journals & Experimental Routines / Re: 5 x 245 x 3, accomplished
« on: July 24, 2012, 11:44:30 pm »
you should give your journal an actual title.
8111
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 24, 2012, 05:31:21 pm »
what do you mean by "plyos"?
8112
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 24, 2012, 12:12:09 pm »
OP, i think you mean "size" in your sig there.
and the answer is all of the exercises. or, in other words, your question is completely useless without more information. take a look around the forum, there's a thread somewhere about baseline information. fill that out and post it. then see where you're at.
EDIT: found that form for you.
AGE:
HEIGHT:
REACH:
WEIGHT:
SLEEP SCHEDULE:
BODY TYPE:
GOALS:
CURRENT ABILITY:
INJURY HISTORY:
TRAINING HISTORY & ACHIEVEMENTS:
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
BRIEF OVERVIEW OF CURRENT DIET:
IMPORTANT ACTIVITIES:
and the answer is all of the exercises. or, in other words, your question is completely useless without more information. take a look around the forum, there's a thread somewhere about baseline information. fill that out and post it. then see where you're at.
EDIT: found that form for you.
AGE:
HEIGHT:
REACH:
WEIGHT:
SLEEP SCHEDULE:
BODY TYPE:
GOALS:
CURRENT ABILITY:
INJURY HISTORY:
TRAINING HISTORY & ACHIEVEMENTS:
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
BRIEF OVERVIEW OF CURRENT DIET:
IMPORTANT ACTIVITIES:
8113
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2012, 08:05:55 am »i blamevagMark Rippetoe.
LOL in real life.
8114
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2012, 09:04:26 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high
- warm up
- DSVJ x 5-6
fucking classes took over the court
- depth jump 3 x 4
good
- squat 305 x 4(F) | 285 x 5,F | 225 x 5
god fucking damn it. i was supposed to do 3 x 5 x 285 today but i was feeling good so i skipped right up to 305. did not happen, failed halfway up 5th rep. second set was too hard despite extra rest, walked out third set but did not attempt. did 5 x 225 just to get the reps in. more food, more sleep. i blame vag.
- dip +50 x 10+3+3+2
- pull up +7.5 x 10+3+2
- shoot around x a bit
- stretch
awful workout. fuck it.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high
- warm up
- DSVJ x 5-6
fucking classes took over the court
- depth jump 3 x 4
good
- squat 305 x 4(F) | 285 x 5,F | 225 x 5
god fucking damn it. i was supposed to do 3 x 5 x 285 today but i was feeling good so i skipped right up to 305. did not happen, failed halfway up 5th rep. second set was too hard despite extra rest, walked out third set but did not attempt. did 5 x 225 just to get the reps in. more food, more sleep. i blame vag.
- dip +50 x 10+3+3+2
- pull up +7.5 x 10+3+2
- shoot around x a bit
- stretch
awful workout. fuck it.
8115
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: July 23, 2012, 08:26:30 am »
it's not a question of "should" -- there are all kinds of reasons for people to have the ratios they do. but with a 210 bench for reps it seems like you "should" be DL'ing more.