8161
Pics, Videos, & Links / Re: beast
« on: July 03, 2012, 06:56:07 pm »
he jump stops as bad as arowe or vag, worse than me. what were they using to measure there? jump mat in embedded in the ground or something?
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8162
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 03, 2012, 01:07:20 pm »You get off, just like in MSEM singles. CoolColJ got some serious strength gains using the myo-reps.
I remember kellyb saying that's not too convenient for squats, as unracking-setting up-reracking is supposed to be very demanding in heavy loads ( 400+). The heaviest set i've done in my life is 374lbs quarter squats so i don't really know...
inb4, JC posting sarcastic gif about CoolColJ in 3...2...1...
yeah, blade (borge fagerli) recommends against using myo-reps for exercises that can compromise your health when done improperly. squats are an obvious example -- not just racking/unracking but also form breakdowns can be dangerous when you're doing that many reps in a short time with a moderately heavy weight. same goes for dead lifts and bent-over rows (low back) and DB bench presses (risky for the shoulders because of how hard it is with heavy weights to get the DB's into position).
8163
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 03, 2012, 11:51:47 am »
and now i'm doing "myo-reps," which is something like a heavy set of ~10, followed by 5-6 breaths,* followed by a set of 3 reps at the same weight, followed by 5-6 breaths, repeat until you can't get three reps or until you hit your target number of sets. if you hit the target, add weight next time.
so, e.g., dips x 10+3+3+3 x bw+30 pounds, which i did yesterday. next time i'll do 35 pounds. it's like lance's method but with more emphasis on getting it done quickly and less on going heavy.
*(borge fagerli, who came up with the idea, says 5-10 breaths, but i stick to the lower end. not strong enough to justify longer breaks, i guess. something like that.)
so, e.g., dips x 10+3+3+3 x bw+30 pounds, which i did yesterday. next time i'll do 35 pounds. it's like lance's method but with more emphasis on getting it done quickly and less on going heavy.
*(borge fagerli, who came up with the idea, says 5-10 breaths, but i stick to the lower end. not strong enough to justify longer breaks, i guess. something like that.)
8164
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2012, 10:33:27 pm »
wanted to work out yesterday but schedule was pushed back because of late night saturday leading to late start sunday, plus gf's return from vacation. all i'm saying is,
1. make simple syrup with a bit of lemon juice
2. pour over ice in a cocktail shaker
3. add cucumber vodka
4. cover and shake
5. pour into a glass
6. add a little tonic water
7. add a couple basil leaves
8. profit
9. drink bourbon and sweet vermouth over ice
10. profit
11. drink water
12. avoid severe hangover
13. profit
anyway, tonight:
BW = 169
SORENESS = none
ACHES/INJURIES = left calf tweaked a tiny bit, had a charley horse after saturday's workout
FATIGUE = low to moderate
- warm up
- DLRVJ
mostly garbage but remembered to relax about 2/3 of the way through. got a couple of relaxed 31-31.5 jumps. low but best technique in a while. it's like reinventing the goddamn wheel.
- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds
- squat 3 x 5 x 285
better than last time, still grinding later reps. low back is limiting me.
- dip 10+3+3+3 x +30
- pull up 10+3+3+3
will do these first next time, see if it makes a difference
- SS2: ab pull down x 15
- SS2: hyperextension x 10
trying this because back is limiting me. started way easy, no pause or added weight. choked up on the pull downs so they were a bit harder.
- stretch
1. make simple syrup with a bit of lemon juice
2. pour over ice in a cocktail shaker
3. add cucumber vodka
4. cover and shake
5. pour into a glass
6. add a little tonic water
7. add a couple basil leaves
8. profit
9. drink bourbon and sweet vermouth over ice
10. profit
11. drink water
12. avoid severe hangover
13. profit
anyway, tonight:
BW = 169
SORENESS = none
ACHES/INJURIES = left calf tweaked a tiny bit, had a charley horse after saturday's workout
FATIGUE = low to moderate
- warm up
- DLRVJ
mostly garbage but remembered to relax about 2/3 of the way through. got a couple of relaxed 31-31.5 jumps. low but best technique in a while. it's like reinventing the goddamn wheel.
- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds
- squat 3 x 5 x 285
better than last time, still grinding later reps. low back is limiting me.
- dip 10+3+3+3 x +30
- pull up 10+3+3+3
will do these first next time, see if it makes a difference
- SS2: ab pull down x 15
- SS2: hyperextension x 10
trying this because back is limiting me. started way easy, no pause or added weight. choked up on the pull downs so they were a bit harder.
- stretch
8165
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 02, 2012, 02:34:54 pm »
good day is good.
8166
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 02, 2012, 01:01:16 pm »I'm not sure why acole doesn't try a step-throurgh rotational plant... he'd have more time to apply more force.
if he's anything like me, it's because jump-stopping is what his body wants to do. have to learn how to do step-through plants. hell, i've been trying for years and i still barely one-two my plant.
8167
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 02, 2012, 12:55:17 pm »empirical evidence for benefit from ankle taping is scanty at best.
pretty general remark bro, in which case in particular? Preventative? Rehab? Chronic? Etc.
all of the above. after i got my third ankle sprain a few years ago i started doing research and stuff -- which is what eventually led me to start working out in a structured/serious way -- and pretty much every paper i ever found on the subject was ambivalent or plainly negative on the effects of taping. there's either no difference from placebo (i.e. tape placed haphazardly) or no difference from an untaped state.
at some point i even came across a paper theorizing that tape could even negatively affect re-injury rates by providing a false sense of security.
that doesn't stop people from doing it and taking it really seriously, and i'm just a random guy on the internet who did a bunch of pubmed searches a few years ago. who knows, maybe all those NBA and NFL trainers are onto something. but nothing i found indicated that there's much there there.
ETA: the title of that video, "Why Front Squats are Better for Athletes," indicates that the person making the video may be retarded. any such categorical statement (see harvey's recent "you will notice that sprinters are massive athletes" for another example) is likely to be broscientific.
8168
Pics, Videos, & Links / Re: Sport Arena Dunk - Featured on National TV again
« on: July 02, 2012, 11:27:36 am »
dudes spinning around on other dude's shoulders: 
8169
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 02, 2012, 11:17:43 am »
yeah man your jump stop on the DLRVJ is worse than mine. drives me nuts that you still jump significantly higher than i do. 
my guess is that if you improved your plant on the DLRVJ you'd get a lot higher.
my guess is that if you improved your plant on the DLRVJ you'd get a lot higher.
8170
Basketball / Re: aquille carr summer league
« on: July 02, 2012, 11:03:31 am »
yes but is he still short enough to apply for handicapped tags on his car?
8171
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 30, 2012, 05:52:40 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = head, left elbow right after the end of the workout but only for a few minutes
FATIGUE = low
- SS1: jump rope skill work
- SS1: stretching/mobility
- SS1 info: 30 minutes. alternate between skill work (crossovers, transition between double-unders and single-unders) and stretching/mobility.
- OH throw 2 x 3 x 30
weird about the elbow. it's the same discomfort i had last fall and again a few months ago from squatting, but all i did today with my arms was turn the rope and do a few band pull-aparts and dislocates. whatever, it's fine now.
SORENESS = none
ACHES/INJURIES = head, left elbow right after the end of the workout but only for a few minutes
FATIGUE = low
- SS1: jump rope skill work
- SS1: stretching/mobility
- SS1 info: 30 minutes. alternate between skill work (crossovers, transition between double-unders and single-unders) and stretching/mobility.
- OH throw 2 x 3 x 30
weird about the elbow. it's the same discomfort i had last fall and again a few months ago from squatting, but all i did today with my arms was turn the rope and do a few band pull-aparts and dislocates. whatever, it's fine now.
8172
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: June 29, 2012, 02:32:07 pm »8173
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 29, 2012, 02:23:42 pm »
it is hot.
BW = 169
SORENESS = chest, lats a tiny bit
ACHES/INJURIES = left achilles
FATIGUE = low
- warm up
- DLRVJ x ~12
pretty terrible but not as catastrophic as the other day. topped out at 32 but most 31-31.5.
- pogo 2 x 5
- stiff leg ankle hop x 40
- jump squat 2 x 3 x 95
- squat 3 x 5 x 285
challenging
- dip x 10+3+3+3 x +25
i forget whether i did a fourth backoff set
- pull up x 10+3+3+3+1 x bw
- ab pull down 5 x 15
choke the band more next time
- stretch
BW = 169
SORENESS = chest, lats a tiny bit
ACHES/INJURIES = left achilles
FATIGUE = low
- warm up
- DLRVJ x ~12
pretty terrible but not as catastrophic as the other day. topped out at 32 but most 31-31.5.
- pogo 2 x 5
- stiff leg ankle hop x 40
- jump squat 2 x 3 x 95
- squat 3 x 5 x 285
challenging
- dip x 10+3+3+3 x +25
i forget whether i did a fourth backoff set
- pull up x 10+3+3+3+1 x bw
- ab pull down 5 x 15
choke the band more next time
- stretch
8174
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 29, 2012, 11:00:10 am »
some three step SLRVJ below, so you can get a sense of just how bad my SLRVJ are. interestingly, i used to be infinitely better off my right leg, but now the difference is pretty small. credit that to practicing layups over the past few months. so yes, practice improves things. (T0ddday: i'm not a basketball player so i couldn't care less about dunking in a game.)
<a href="http://www.youtube.com/watch?v=0SnN3hb6KoM" target="_blank">http://www.youtube.com/watch?v=0SnN3hb6KoM</a>
8175
Pics, Videos, & Links / Re: Jordan Kilganon - this kid hit a new gear, unbelievable
« on: June 29, 2012, 09:56:46 am »that's a wall-walk jump. He said-wrote it clearly. He'll never squatdr anyone, that's for sure.
did you think i was serious?