8116
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 23, 2012, 08:13:57 am »
35" SVJ is boss. 
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8117
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2012, 07:20:58 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = left hip wonky (glute med, hip flexor)
FATIGUE = low
- jump rope + SMR + stretching x 40 mins
- MB OH throw 30 x 3,3 | 40 x 3
just wanted to get HR up and work on ITB and left shoulder in particular. during OH throws, left hip started tweaking, so i rolled and did some extra stuff for that, too. wanted to do a full workout but got stuck in traffic for an hour -- fucking AIDS parade was blocking everything downtown -- so didn't get to the gym until 45 minutes before closing time. back tomorrow for the full workout.
SORENESS = none
ACHES/INJURIES = left hip wonky (glute med, hip flexor)
FATIGUE = low
- jump rope + SMR + stretching x 40 mins
- MB OH throw 30 x 3,3 | 40 x 3
just wanted to get HR up and work on ITB and left shoulder in particular. during OH throws, left hip started tweaking, so i rolled and did some extra stuff for that, too. wanted to do a full workout but got stuck in traffic for an hour -- fucking AIDS parade was blocking everything downtown -- so didn't get to the gym until 45 minutes before closing time. back tomorrow for the full workout.
8118
Article & Video Discussion / blood-flow restriction training
« on: July 20, 2012, 10:27:01 am »
Q & A with Jeremy Loennecke on occlusion/blood-flow restriction training: http://www.kylehuntfitness.com/blood-flow-restriction-training-q-and-a-with-jeremy-loenneke/
8119
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2012, 10:01:08 am »
true, but the week has also been kind of shit-tastic on a couple of important fronts -- i.e., sleep and diet -- and, while 275 was easy, i could not have gotten 305 yesterday. i will build back up quickly, in 10 lb/workout jumps. that'll have me skipping 300 and going straight back to 305 next week.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
MORE FOOD.
MORE SLEEP.
8120
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2012, 10:28:58 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
DLRVJ x 5
awful, 30.5, stopped. they didn't feel plodding but i was just not getting any lift.
- depth jump x 3,3,3,3
- squat 275 x 5,5,5
missed badly on 305, dropped back but will add weight as quickly as possible.
- pull up +5 x 10+3+3+3
- dip +45 x 10+3+3+3
- SS1: pull down x 15
- SS1: hyper +5 x 10
- SS1: feet-elevated bridge x 20s
- SS1 info: 3 rounds, minimal rest
- curls and tricep push downs
- stretch
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
DLRVJ x 5
awful, 30.5, stopped. they didn't feel plodding but i was just not getting any lift.
- depth jump x 3,3,3,3
- squat 275 x 5,5,5
missed badly on 305, dropped back but will add weight as quickly as possible.
- pull up +5 x 10+3+3+3
- dip +45 x 10+3+3+3
- SS1: pull down x 15
- SS1: hyper +5 x 10
- SS1: feet-elevated bridge x 20s
- SS1 info: 3 rounds, minimal rest
- curls and tricep push downs
- stretch
8121
Strength, Power, Reactivity, & Speed Discussion / Re: how to fly like MJ off of a sprint...
« on: July 19, 2012, 02:41:30 pm »Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball. Playing basketball.
+1,000 layups a day for 20 years
8122
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 19, 2012, 12:09:33 pm »
pendulous, swinging balls to pull off a dunk like this in a game, even in a summer league game that no one cares about.
<a href="http://www.youtube.com/watch?v=h60pSZyaJBo" target="_blank">http://www.youtube.com/watch?v=h60pSZyaJBo</a>
8123
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 19, 2012, 11:59:29 am »A question for power snatch-- Is it possible to power snatch for example 135 lbs, but not be able to shoulder press 135 lbs? Because isn't the power snatch a combination of a deadlift, hang clean, and should press?
lol'd in real life.
8124
Sports Discussion / Re: Ultimate frisbee
« on: July 19, 2012, 10:57:25 am »
boss athleticism. the original reason i wanted to dunk was to be able to fly like guys like this during games. obviously my training has taken on a life of its own now. (photos locked so i can't embed. 'cept the one at the bottom.)
i'm pretty sure this is josh ziperstein. another pick of him at bottom, making a catch over the guy from earlier in the thread who jumps over a guy: http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h842eb78
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h3240ac73
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h466a594
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h294882fc
probably a foul: http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#hc1b267d
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h6b7f03c
i'm pretty sure this is josh ziperstein. another pick of him at bottom, making a catch over the guy from earlier in the thread who jumps over a guy: http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h842eb78
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h3240ac73
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h466a594
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h294882fc
probably a foul: http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#hc1b267d
http://www.ultiphotos.com/usau/2012/usopen/tophighlights/h1c9212f4#h6b7f03c
8125
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: July 18, 2012, 04:51:09 pm »
so what's the tat?
8126
Strength, Power, Reactivity, & Speed Discussion / Re: calf/achilles tendon length and vertical leap
« on: July 18, 2012, 02:53:33 pm »
you are both geniuses of epic proportions. i shudder to think where we would be without your keen observations and carefully worded questions.
8127
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: July 18, 2012, 08:47:30 am »
your bench/dead lift ratio is...strange...
8128
Article & Video Discussion / Re: People should watch this
« on: July 17, 2012, 11:07:20 am »
Well you should tell that to Off The Mark Rippetoe. He think the lean mass gains in his kid were, to quote, "muscular bodyweight". Are you suggesting he doesn't know what he's talking about?
i should let jc answer this himself, but, YES.
8129
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: July 17, 2012, 08:01:54 am »So my spike reach went from 336cm to 344cm. First actual PR in 8 months. 8cm straight up. I now have an 89cm RVJ (35") and much work ahead. Next goal is 350cm spike reach or 37-38" RVJ.
Point of thread: Having not PR'd in 8 months is tough but if you keep at it, it will happen.
8130
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.
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.