8416
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 24, 2012, 10:34:38 am »
what's your view on p90x abs? you've been doing them consistently for quite a while. any noticeable change in core strength?
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8417
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 21, 2012, 09:44:27 pm »
BW = 174
SORENESS = none
ACHES/INJURIES = left hamstring, right toe
FATIGUE = low to moderate
- warm up
tried to get some knock out going but no takers among the assembled crossfitters.
- DSVJ x 3
meh
- DLRVJ x 2
shitty, plus then crossfit took over the entire gym
- depth jump 4 x 3 x 18"
pretty good, i think. need to figure out where the jump mat is.
- MR half tuck 3 x 20
okay, arm swings timed really well somehow. better than usual.
- squat 2 x 310 (drop, 3 x 305), 3 x 305 (F), 5 x 295
just awful. felt totally unstable, lower back was just not there. didn't help that i failed in the middle of the second set. 3 x 5 x 305 was solid last week.
- bench 2 x 5 x 135, 12 x 135
starting 5/3/1 for this now, gonna get respectable again before summertime.
- Pendlay row 3 x 8 x 135
- hanging leg raise 2 x 10
messed around with some curls and tricep kickbacks.
- foam roll
- stretch
just terrible overall. the extensive concrete walking and standing yesterday without a break, followed by 5.5 hours in the car, didn't help.
SORENESS = none
ACHES/INJURIES = left hamstring, right toe
FATIGUE = low to moderate
- warm up
tried to get some knock out going but no takers among the assembled crossfitters.
- DSVJ x 3
meh
- DLRVJ x 2
shitty, plus then crossfit took over the entire gym
- depth jump 4 x 3 x 18"
pretty good, i think. need to figure out where the jump mat is.
- MR half tuck 3 x 20
okay, arm swings timed really well somehow. better than usual.
- squat 2 x 310 (drop, 3 x 305), 3 x 305 (F), 5 x 295
just awful. felt totally unstable, lower back was just not there. didn't help that i failed in the middle of the second set. 3 x 5 x 305 was solid last week.
- bench 2 x 5 x 135, 12 x 135
starting 5/3/1 for this now, gonna get respectable again before summertime.
- Pendlay row 3 x 8 x 135
- hanging leg raise 2 x 10
messed around with some curls and tricep kickbacks.
- foam roll
- stretch
just terrible overall. the extensive concrete walking and standing yesterday without a break, followed by 5.5 hours in the car, didn't help.
8418
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 21, 2012, 05:54:04 pm »
8419
Article & Video Discussion / Re: New Kelly Bagget Article
« on: February 21, 2012, 04:45:45 pm »
SWEET.
8420
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 21, 2012, 02:57:26 pm »
haha thanks cowed, i hope 35 is coming up. although i dunno about today. was in NYC over the weekend visiting my brother and some friends so didn't get a work out in. walked around a bunch, which was good until it wasn't -- i can hike for weeks but stand my on a hard, flat surface and my legs get unhappy after a few hours. hamstrings feeling a bit beat up. also, on saturday night i got a crucial knot/spasm in the bottom of my left foot, just behind the ball. had to limp for a while. sucked. worked it out later that night and the next day with a tennis ball and my fingers and it's okay now. i'm used to foot pain but this was different.
anyway, i did work out on friday:
BW = ???
SORENESS = ???
ACHES/INJURIES = ???
FATIGUE = low to moderate
- warm up
- DSVJ x 3
- DLRVJ x 8-10
one 32, rest shite, stopped
- MR half tuck 3 x 20
calves still a little beat up feeling, reduced volume accordingly
- squat MSEM 2 x 3 x 325
strong
- dead lift worked up to a single of 365 --
, lol. tried 405 after that but it wouldn't budge and i didn't care enough to try harder and risk back issues. just goofing off.
- bench 2 x 5 x 145 (?)
weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeak. could have done more but still, do not like how weak this has gotten.
- DB row 10e x (?)
something
- some core something or other, i forget
- stretch
anyway, i did work out on friday:
BW = ???
SORENESS = ???
ACHES/INJURIES = ???
FATIGUE = low to moderate
- warm up
- DSVJ x 3
- DLRVJ x 8-10
one 32, rest shite, stopped
- MR half tuck 3 x 20
calves still a little beat up feeling, reduced volume accordingly
- squat MSEM 2 x 3 x 325
strong
- dead lift worked up to a single of 365 --
, lol. tried 405 after that but it wouldn't budge and i didn't care enough to try harder and risk back issues. just goofing off.- bench 2 x 5 x 145 (?)
weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeak. could have done more but still, do not like how weak this has gotten.
- DB row 10e x (?)
something
- some core something or other, i forget
- stretch
8421
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 17, 2012, 05:32:27 pm »8422
Pics, Videos, & Links / Re: Chris Staples!
« on: February 17, 2012, 11:01:25 am »you guys have to sub this guy should be on team flight bros or something
http://www.youtube.com/watch?v=otU4fSclVj0&feature=context&context=C39a601cUDOEgsToPDskLK1f8JssmPdwcXKlDvB7x6
nice.
8423
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2012, 09:48:40 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = right toe, outside middle of right foot, calves super stiff, something weird in my lower left back, no big deal it's just there
FATIGUE = low to moderate
- warm up
- DSVJ x 3
- DLRVJ x 4
didn't have it, jumps were slow/low, stopped. and my calves new experiment: when jumps are garbage, just stop. the motor pattern is there now.
- jump rope x a bit
calves, bro. calves. they were dead.
- speed box squat 10 x 2 x 250
too heavy for speed work. dialing back to 240 next week.
- OHP 3 x 5 x 120
- paused lat pull down 3 x 10 x 90
- MB OH slam 3 x 10 x 14
so much fun.
- stretch
kind of a shitty workout but that's okay. happens. i'm going to do some horizontal pushing and pulling for upper next time.
SORENESS = none
ACHES/INJURIES = right toe, outside middle of right foot, calves super stiff, something weird in my lower left back, no big deal it's just there
FATIGUE = low to moderate
- warm up
- DSVJ x 3
- DLRVJ x 4
didn't have it, jumps were slow/low, stopped. and my calves new experiment: when jumps are garbage, just stop. the motor pattern is there now.
- jump rope x a bit
calves, bro. calves. they were dead.
- speed box squat 10 x 2 x 250
too heavy for speed work. dialing back to 240 next week.
- OHP 3 x 5 x 120
- paused lat pull down 3 x 10 x 90
- MB OH slam 3 x 10 x 14
so much fun.
- stretch
kind of a shitty workout but that's okay. happens. i'm going to do some horizontal pushing and pulling for upper next time.
8424
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 14, 2012, 10:08:00 am »
thanks fellas! 
loopie: it was a drop step jump. my standing vert is still lol-worthy, but mostly because i never practice it.
loopie: it was a drop step jump. my standing vert is still lol-worthy, but mostly because i never practice it.
8425
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 13, 2012, 11:42:48 pm »
got it, thanks. was struggling to wrap my head around your schedule but that makes sense.
8426
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 13, 2012, 11:32:53 pm »
BW = 174
SORENESS = forearms, left bicep a tiny bit
ACHES/INJURIES = toes
FATIGUE = low to moderate
- warm up
played knockout with a buddy, worked much better than sprinting. i think i usually don't warm up hard enough and my CNS doesn't really get going. reminds me of something kingfish said once about jumping better after a few games of pickup. first to ten knockout, one-on-one, did the trick tonight.
- DSVJ x 3
i think the first was a PR or at least a PR tie, around 31.5
- DLRVJ x ~10
would have done more but everything fell off after tie, and PR for reps: at least two jumps at 34+ and a few more 33-34.
- MR half tuck 3 x 30
- squat 3 x 5 x 305
also a PR, despite the fact that my warmups felt heavy as shit. pleased that i sucked it up and went with the heavier weight anyway. ended up being hard but not killer.
- OHP 3 x 5 x 115
more weight next time
- DB row 5 x 60, 2 x 5 x 75
lol, weak. grip was shot due to arm soreness. should use straps next time.
- stretch
SORENESS = forearms, left bicep a tiny bit
ACHES/INJURIES = toes
FATIGUE = low to moderate
- warm up
played knockout with a buddy, worked much better than sprinting. i think i usually don't warm up hard enough and my CNS doesn't really get going. reminds me of something kingfish said once about jumping better after a few games of pickup. first to ten knockout, one-on-one, did the trick tonight.
- DSVJ x 3
i think the first was a PR or at least a PR tie, around 31.5
- DLRVJ x ~10
would have done more but everything fell off after
tie, and PR for reps: at least two jumps at 34+ and a few more 33-34. - MR half tuck 3 x 30
- squat 3 x 5 x 305
also a PR, despite the fact that my warmups felt heavy as shit. pleased that i sucked it up and went with the heavier weight anyway. ended up being hard but not killer.
- OHP 3 x 5 x 115
more weight next time
- DB row 5 x 60, 2 x 5 x 75
lol, weak. grip was shot due to arm soreness. should use straps next time.
- stretch
8427
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 13, 2012, 09:43:01 pm »
word, thanks. if you don't mind my asking, what's your typical day like? your schedule is just not making sense to me. and how would you set up a two-a-day?
8428
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 13, 2012, 04:35:12 pm »
remind me again what you do for work -- something medical? your schedule is wacky.
8429
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2012, 08:54:19 pm »
friday:
BW = ???
SORENESS = none
ACHES/INJURIES = toes
FATIGUE = moderate
- warm up
- sprint 2 x 10y
- DSVJ x 3
- DLRVJ x 8-10
actually took avishek's advice and stopped because these were just awful. no explosion, really slow. wack. avoided throwing my arm out in frustration, though. so there's that.
- MR half tuck 3 x 30
didn't seem worth it given how slow i was
- squat MSEM 2 x 3 x 320
- ab roll out 3 x 10 x 115
- stretch
- messed around a bit with jimmy on some bodyweight stuff
today:
- helped brother move a bunch of furniture, including my parents' old iron fold-out couch. grip shot, lol.
- touch football x ~90 mins
BW = ???
SORENESS = none
ACHES/INJURIES = toes
FATIGUE = moderate
- warm up
- sprint 2 x 10y
- DSVJ x 3
- DLRVJ x 8-10
actually took avishek's advice and stopped because these were just awful. no explosion, really slow. wack. avoided throwing my arm out in frustration, though. so there's that.
didn't seem worth it given how slow i was
- squat MSEM 2 x 3 x 320
- ab roll out 3 x 10 x 115
- stretch
- messed around a bit with jimmy on some bodyweight stuff
today:
- helped brother move a bunch of furniture, including my parents' old iron fold-out couch. grip shot, lol.
- touch football x ~90 mins
8430
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2012, 06:52:55 pm »considering doing a tough mudder in september.
I've been talked into doing the one in Wisconsin this September. I'm not looking forward to the extra cardio & strength loss that will come with training for it but I enjoy a good challenge and it looks like this will be one.
Good luck if you decide to do it.
oh man i'm not gonna train for it. not much, anyway. i'll do some extra cardio over the next few months if i decide to go for it, but not so much that it'll detract from regular training. if i feel like it's slowing or taking away gains, i'll stop training and run the thing cold. doesn't look very hard.