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Messages - LBSS

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8326
Strength, Power, Reactivity, & Speed Discussion / Re: Conventional Dead Lift vs Trap Bar Dead Lift
« on: July 07, 2011, 04:36:16 pm »
Quote from: Ineedtodunk on July 07, 2011, 12:27:02 pm
What are the differences and which is better when vertical jump is the goal as a supplement to squatting?

depends

8327
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2011, 12:06:26 am »
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 = quads, glutes, hamstrings -- not bad but still sore from last saturday, whoa
ACHES/INJURIES = left trap jacked up for some reason
FATIGUE = moderate

- warm up

- sprints x 10y
2 @ 60%
4 @ 90%

- DSVJ x 5

- DLRVJ x 5-7
shitty

- squat
3 x 8 x 210
1 x 5 x 225
2 x 2 x 240
1 x 1 x 255

- SS1: chin up x 8
- SS1: dip x 8 + 18
- SS1 info: 3 rounds
ran out of time, gym was closing

- stretch


worked a 12-hour day today with a lot of stress. there are 12-hour days and then there are 12-hour days. this was of the second type. did the same squat workout as last saturday and it felt much more like a squat workout with those weights should feel. i'm jacked up all over the place. was good about stretching today and did my rolling before the workout. i need to just get a tiger tail so i can do shit while i'm watching tv or dicking around online. ITBs, hams, calves and quads are so full of knots that i really just need to start with a LOT of low-intensity stuff. foam rolling can be too intense/painful to be worthwhile.

8328
MOVIES & ENTERTAINMENT & SHeeT! / Re: teen amanda bynes nude
« on: July 06, 2011, 06:15:05 pm »
Quote from: adarqui on July 06, 2011, 05:00:23 pm
Her pink squatflex were showing and her jumpsoles were hard and very noticeable.I try to thrust my hips repeatedly to activate glutes but he doesn allow me.He looked me dead inside the eye as though must if it was too much.Feeling it building insidewithin all her, Jen ground her hips back from the two men teaching her to squat as she pushed harder through the fucking heels, her mouth.watching me stroke my hot oh -ah-ah- foam roller like that, start to see the crease within my power pants inzer squat briefs thats my gluteal lips getting hard oh-ah-ah hold the bar tight, I would like to stroke my foam roller onto it, watch me, hold it tight, I,m so excited ah-0ah-ah, I do believe I,m prepared to PR!!.

-- adarqui

so, uh, who's this jen?

8329
Pics, Videos, & Links / Re: beast
« on: July 06, 2011, 03:18:11 pm »
Ernest Hemingway. Seriously, check out the calf muscle:


8330
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2011, 08:23:45 am »
adarq had another good idea:

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.

8331
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 06, 2011, 08:19:06 am »
i like the note to self. gonna copy that.  :highfive:

8332
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2011, 08:15:34 am »
Quote from: Zetz on July 06, 2011, 01:37:59 am
Remind me again what you do for work...

I do resource development and manage programs at the DC office of a Geneva-based international development and humanitarian assistance organization.

8333
MOVIES & ENTERTAINMENT & SHeeT! / Re: teen amanda bynes nude
« on: July 05, 2011, 10:09:51 pm »
Quote from: gukl on July 05, 2011, 07:34:05 pm
hahahahahaha

+1 that is fucking hilarious.

8334
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 05, 2011, 10:06:16 pm »
forgot that i had a family thing tonight at 7:30. i was at work until 7:10 and just got home, so guess whether i went to the gym today.

whoops. better luck tomorrow, but this week is going to absolutely suck work-wise. like really, really badly.

8335
Strength, Power, Reactivity, & Speed Discussion / Re: How can I do ham curls without a ham curl machine?
« on: July 05, 2011, 10:25:23 am »
Romanian dead lifts are another option.

http://www.youtube.com/watch?v=H_jM4_EBFfI&feature=related

8336
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 04, 2011, 03:50:14 pm »
you didn't answer the first part of my question. do you have a weight goal? your journal title says you want to be brawny and you talk about being too skinny pretty regularly. so how big do you want to be? 165? 175? 205? 155? you're obviously having no trouble staying light and reasonably lean.

8337
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 04, 2011, 03:43:35 pm »
how did your back feel before/during/after the session? i mean, was there any change over time?

8338
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 04, 2011, 03:39:32 pm »
Starting Strength is a good book to follow for what it says it is -- a book about starting to build strength. You don't have to take the diet advice along with it. Anyway, screw Men's Health, too. Click on the bodyrecomposition link in my signature.

yesterday and today:

BW = ???     
SORENESS = quads, glutes, hamstrings -- serious soreness/stiffness today (monday)
ACHES/INJURIES = none
FATIGUE = moderate

- tennis x 60-75 minutes with my dad, also walked a few miles

- stretch

gym closed so didn't follow up on smolov, but not broken up about it. will start over again tomorrow with the same workout as saturday.

happy fourth of july to the adarq.org US Americans.

8339
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 03, 2011, 10:08:19 am »
I've been lackadaisacal about my body composition for a while now because I'm mentally pretty comfortable at 170 with 10-11% bf, which seems to be my set point. But now that I'm skinny-fatter than I've ever been, it's time to concentrate again.

So my questions for you:

Do you have a body comp (weight + bf%) goal?
What is it?
Where are you now?
How are you going to get from here to there?

8340
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 03, 2011, 10:02:29 am »
ZETZ, MY EASILY-LOSING-WEIGHT-BUT-NOT-IN-A-GOOD-WAY BROTHER, WE MUST EAT!

For me this means I need to start paying attention to my diet again. 

My target now is to return to a lean 170. Eventually I'd like to be bigger but baby steps. Modest target = moderated progress = not ending up like GOMAD boy. I'm at 165 this morning and guessing 12% bf. I think the scale at the gym was a little low, tbh, but thinking I'm skinner than I am is good motivation. That's ~145 lbs of lbm. 170 at 10% bf is 153 lbs of lbm. So that's about 8 lbs of muscle to gain and 3 lbs of fat to lose.

Once I get there I'll see about setting a new target.

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