8461
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 27, 2012, 09:16:05 am »
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8462
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 24, 2012, 11:58:41 pm »
odd week. didn't work out yesterday because the three guys i lived with in college all converged on baltimore. we all live in different places now so the opportunities to chill together are pretty rare. couldn't pass it up.
BW = 174
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
- DLRVJ x 8-10
meh, 31-32. not very good but felt better than the last couple of workouts. smoother. just no pop.
- MR half tuck 3 x 30
- speed box squat 10 x 2 x 240
- bench 2 x 3 x 145, 13 x 145
- chin up x 10,7,8
- ab roll out 3 x 10 x 120
too easy. did a few standing roll outs, too. had to show up a doubter.
- OH MB slams 3 x 10
- stretch
BW = 174
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
- DLRVJ x 8-10
meh, 31-32. not very good but felt better than the last couple of workouts. smoother. just no pop.
- MR half tuck 3 x 30
- speed box squat 10 x 2 x 240
- bench 2 x 3 x 145, 13 x 145
- chin up x 10,7,8
- ab roll out 3 x 10 x 120
too easy. did a few standing roll outs, too. had to show up a doubter.
- OH MB slams 3 x 10
- stretch
8463
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?
8464
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.
8465
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 21, 2012, 05:54:04 pm »
8466
Article & Video Discussion / Re: New Kelly Bagget Article
« on: February 21, 2012, 04:45:45 pm »
SWEET.
8467
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
8468
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 17, 2012, 05:32:27 pm »8469
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.
8470
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.
8471
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.
8472
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.
8473
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
8474
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?
8475
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.