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Messages - LBSS

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8296
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2011, 11:10:21 pm »
was wiped out, long and stressful day at work. had to force my feet to keep walking to the gym instead of turning home. very happy with i did, even though i abbreviated everything.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = left hip, knees during squats
FATIGUE = high

- warm up

- DSVJ x 6-7

- DLRVJ x 16-17
considering how tired i was and how little i wanted to be there, surprisingly good. consistently 31-32. approach was strong.

- squat 5 x 275

- BSS 10e x 120

- OHP 5 x 95, 2 x 125

- chin up x 5
said "fuck it" at this point

- stretch

8297
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 19, 2011, 05:37:17 pm »
Quote from: Raptor on September 19, 2011, 05:34:49 pm
What is your full squat again?

n/a  :P

8298
Strength, Power, Reactivity, & Speed Discussion / Re: SAQ drills
« on: September 19, 2011, 04:32:53 pm »
don't go until fatigue or until failure. if you want to get faster at something, the rule of thumb is do it fast or don't do it at all. either set a (short) time limit for each set, or do each set until speed drops off AT ALL.

8299
Strength, Power, Reactivity, & Speed Discussion / Re: SAQ drills
« on: September 19, 2011, 01:39:26 pm »
Quote from: seifullaah73 on September 19, 2011, 09:57:21 am
I was reading the No Bull Speed Manual and it is really helpful in understanding and one of the tests was to draw a line and standing with 2 feet jump back and forth over the line, you should be able to get 60 jumps; counting one jump forward as 1 and 1 jump back as 2 and so on, and with one leg should get 30-40.
with 2 leg i got 46 and for the 1 leg i got about 50.

in what period of time?


Quote from: seifullaah73 on September 19, 2011, 09:57:21 am
so i was thinking

any 3 days of the week with atleast 1 day rest inbetween

ankle rotations
hip flexor stretch
ipsoas stretch
glute bridge
Dynamic warm up

you can do these things every day and it wouldn't be a bad idea to do so. hell, you can do ankle rotations 50 times a day. but what does it have to do with agility? you certainly don't need a day of rest on account of these.

Quote from: seifullaah73 on September 19, 2011, 09:57:21 am
not sure for the drills to do for speed, agilty and quickness not together but one for each one for all doesn't matter
thanks



how about jumping back and forth across a line as quickly as possible, in a specific period of time, then repeating that over a period of several months while trying to improve your performance each time?

8300
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 18, 2011, 09:47:58 pm »
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = left hip, right upper back
FATIGUE = none

- tennis x 45 minutes
smoked my little brother

drive to basketball court

- warm up

- DSVJ x 7-8

- DLRVJ x 25-30
pretty good, some 32ish, maybe a little more on the 9'7 rim. thought there would be a pump at my parents' house for my basketball but no dice, so no lobs. ball is flaaaat.

- stretch

8301
Strength, Power, Reactivity, & Speed Discussion / Re: why the us sucks at olympic lifting
« on: September 17, 2011, 11:27:34 am »
i'm not denying the impact of culture. i'm acknowledging that it's very important while saying that sometimes people take that argument too far, and neglect to acknowledge the impact that shitty training approaches have. and, definitely, point taken about the dictatorial state grabbing kids and forcing them into the grinder to see who comes out. but it's not either/or.

good points all around, really. i understand what you mean about football or soccer "stealing" an athlete away from something he or she might be good at and turning them into a crappy football or soccer player instead. but that's still not enough for me, somehow. everyone everywhere plays soccer when they're little.* but lots of people turn into elite basketball players or T&F athletes or gymnasts or even fencers. why not weightlifters?

on the thrower thing, in 2011:
women's shot put: 3 of the top 5 performers were americans
women's discus: 3 of the top 11
women's hammer: 2 of the top 11

men's shot put: 3 of the top 5
men's discus: 1 of the top 5
men's hammer: 1 of the top 5

we do suck quite a bit at javelin. the point wasn't that the US dominates throwing and everyone else is playing catch-up, it's that we're competitive at a world level. i'm not saying i think the us should be number one at everything, just that it's a shame that we suck so very, very badly at a sport we used to beat everybody at, and it's interesting to look at why that might be. some combination of cultural factors and training factors is no doubt the answer, but what combination?

damn it, all i wanted out of this thread was for people to go read that article series, and it seems like no one has.

*for the love of god, please don't take this literally.

8302
Strength, Power, Reactivity, & Speed Discussion / Re: why the us sucks at olympic lifting
« on: September 16, 2011, 06:50:37 pm »
on the soccer thing: sure, most kids in the world who like to play sports and probably lots that don't grow up loving soccer. but soccer requires a narrow range of body types and a very specific set of athletic characteristics for elite performance. weightlifting requires a very different profile. so it's not like soccer is stealing away all those kids who go on to become hossein rezazedeh.

on the gymnastics thing: you're putting the cart before the horse there somewhat, i think. there are lots of gyms for gymnastics but not as many for weightlifting, therefore more parents send their kids to gymnastics. but why are there more gyms for gymnastics in the first place? gymnastics is, if anything, more technically difficult than weightlifting and definitely more restrictive of body type than soccer.

i don't think lifting is a fringe sport in places like bulgaria and greece. anyway, it's less of a fringe sport in those countries than it is here, anyway. it's not fringe in iran, where rezazedeh is a national hero whose wedding was broadcast on state tv.

the us has more than enough athletic people to support a world-class weightlifting team. sure, lots of our top athletes go on to play professional football and that shrinks the pool. but throwing is a fringe sport in this country and we still manage to produce world-class throwers, who are football-player-sized and might otherwise be offensive linemen.

part of the problem with the "better alternatives" argument is that half of the weightlifters in the olympics are women. last time i checked there's never been a single female football player in the history of the NFL and maybe one or two in high-level college (as kickers). so why do our big girls suck at lifting, too? there has to be something else going on.

i don't know why we suck at olympic lifting, but i suspect it has to do with a combination of
1. lack of interest/availability of more appealing alternatives. that is, basically what everyone has said. more little athletic kids DO end up as gymnasts and more big athletic kids DO end up playing football.
2. several decades of incoherent and often stupid training methodology throughout sports in general and for weightlifting in particular. (this is primarily what the cherniga series is about.)

i'm rambling and not entirely sure that was all coherent. it's an interesting question.

8303
Strength, Power, Reactivity, & Speed Discussion / Re: why the us sucks at olympic lifting
« on: September 16, 2011, 09:09:51 am »
Quote from: T0ddday on September 14, 2011, 06:39:23 pm
It's not really necessary to compare the numbers of the NBA and NFL players.  NBA players play 82 game long seasons (well prob not this year) on 12 man teams where injury prevention is much more important than standing vertical jump.  The point is not that NFL or NBA players are great athletes in so far as their vertical jump or sprint speed but that the NFL and NBA take attract a large percentage of talented youth who could otherwise go on to find success in athletics or weightlifting.  This is indisputable.  Reggie Bush was a mid 10 100m runner, Nate Robinson was a talented 110 hurdler, Javhid Best ran mid 20.x in the 200m, all in high school.  I ran against some of these guys.  The showed promise, but I guarantee none of them could outperform their high school PR's  today.  That's because the NFL and the NBA don't make you better at running 100m or 200m or hurdling.  They are great athletes because they displayed impressive times at a young age and with limited training.  It's impossible to say which of them would have gone on to world-class performance because you really never know... In athletics some people peak at 18 some people at 36.   

However, it's not a reach by any stretch to say that a great many athletes who are either in the NFL or NBA (or attempting to make pro-careers out of basketball or american football) could have gone on to great careers in athletics.  The US has an incredible amount of ethnic diversity, areas with great weather, lots of money for sports, and well over 300 million people.   If the US had the type of cultural focus on athletics that Caribbean countries have you wouldn't see a country with 2.8 million people (Jamaica) out-representing the US in the 100m and matching in the 200m. 

all true. still doesn't answer the question of why we suck at olympic lifting, although the lack of cultural emphasis is certainly part of it.

8304
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 16, 2011, 12:24:25 am »
not enough veggies today or in general. otherwise diet has been pretty good.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = left hip, right big toe
FATIGUE = low

- warm up

- sprint 4 x 10y
not as fast as the other day, toe was bugging

- DSVJ x 5-6

- DLRVJ x 10-12
not great but not awful. left hip started hurting so i stopped. the hip pain is familiar, i had similar pain like four months ago. i think it's from planting. need to figure out what to do about that because i'm not gonna start planting RL.

- speed line hops 3 x 10s/e
22,22,22

- MR half tucks 3 x 20

- power snatch 6 x 1 x 40kg
very light, form still sucks. did a lot of reps with much lighter weight, as well. i like snatching, it's fun. gonna keep doing this and progress weights slowly over time. in the long run i think it'll be better than jump squatting although i'll probably keep doing some of that, too.

- squat MSEM 2 x 3
295, 2 x 300 == left hip bugging, did not do third rep although these were even easier than the first set at 295

- OHP x 5/3/F
95, 105, 6 x 115 == had another in the tank

- chin up x 8,8,10

- stretch

8305
ADARQ & LanceSTS - Q&A / Re: General Strength Training Principles
« on: September 15, 2011, 03:44:32 pm »
video is private

8306
Article & Video Discussion / Re: weighted vests
« on: September 15, 2011, 03:43:55 pm »
Quote from: $ick3nin.v3nd3tta on September 15, 2011, 01:51:23 pm
Do you guys believe it prevents natural movement in the purest sense.



anything short of nudity prevents natural movement. we've been fucked on that score since we left eden.

Genesis 3:6-13 (KJV)

Quote
And when the woman saw that the tree was good for food, and that it was pleasant to the eyes, and a tree to be desired to make one wise, she took of the fruit thereof, and did eat, and gave also unto her husband with her; and he did eat.

And the eyes of them both were opened, and they knew that they were naked; and they sewed fig leaves together, and made themselves aprons.

And they heard the voice of the LORD God walking in the garden in the cool of the day: and Adam and his wife hid themselves from the presence of the LORD God amongst the trees of the garden.

And the LORD God called unto Adam, and said unto him, Where art thou?

And he said, I heard thy voice in the garden, and I was afraid, because I was naked; and I hid myself.

And he said, Who told thee that thou wast naked? Hast thou eaten of the tree, whereof I commanded thee that thou shouldest not eat?

And the man said, The woman whom thou gavest to be with me, she gave me of the tree, and I did eat.

And the LORD God said unto the woman, What is this that thou hast done?

And the woman said, The serpent beguiled me, and I did eat.

8307
Strength, Power, Reactivity, & Speed Discussion / Re: Olympic lifting shoes
« on: September 15, 2011, 10:01:49 am »
can do it, no problem. i'll pm you in a little bit.

8308
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 14, 2011, 09:37:27 am »
Quote from: Flip on September 14, 2011, 06:51:37 am
3:13 turtle is sprinting! :o

lol

8309
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2011, 09:50:27 pm »
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = left hip, right big toe
FATIGUE = low to moderate

- warm up

- sprints 4 x 15y
felt pretty fast, actually

- DSVJ submax x 8

- DLRVJ x ~15
low, 30-31, but i'm not too pissed about it

- MR half tuck x 20,15,15

- jump squat 3 x 3 x 95
(was supposed to do 3 x 2, oops)

- squat MSEM 2 x 3 x 285
speedy and strong

- OHP x 3,3,F
85, 95, 8 x 105

- chin up x 8,8,8
weak last set

- stretch

not a bad workout, all in all. more sleep tonight than past two nights.

8310
Strength, Power, Reactivity, & Speed Discussion / Re: why the us sucks at olympic lifting
« on: September 13, 2011, 06:25:24 pm »
Quote from: TheSituation on September 13, 2011, 05:15:30 pm
We can't be good at every sport. I bet we don't even have our "potentially" fastest athletes in sprinting. And I agree with bball2020. I don't see how you think he's joking unless you are reading what he is saying incorrectly. He's not saying we suck at any sport besides basketball/football, he's saying if we do suck it's because our top athletes are playing other sports.

i hope you're both trolling me because it's almost working.

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