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8506

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: October 24, 2011, 12:06:37 pm »

yesterday:

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

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

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 = traps a little
ACHES/INJURIES = none
FATIGUE = oddly high

- tennis with dad x ~an hour
awful. just awful. i was all over the damn place until about 40 minutes in.

...drive to gym...

shit, forgot that sundays have basketball all the way up to closing time now.

- warm up

- DL line hops 4 x 10s

- depth drops 2 x 5 x ~36"
have vid, will post asap

- REA squat 3 x 135

- jump squat 3 x 135

felt like crap and it was getting late so i just called it. gonna go again tonight and do what i actually meant to do (volume day).

EDIT: modifying reminder to remove foam rolling from before workout. i don't think it actually helps and it takes up a lot of time. better off leaving until the end of the workout or off days. still need to be more consistent about it.

8507

Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread

« on: October 21, 2011, 05:33:09 pm »

Quote from: Raptor on October 21, 2011, 04:20:08 pm

180 kg / 400 lbs deadlift today. That's a 2.19 ratio.

8508

Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL

« on: October 21, 2011, 07:48:20 am »

i was walking around the gwu campus. in the dream, there was a giant statue of the man himself (george washington, that is) in the middle of a little circular plaza surrounded by a half-wall. somehow everyone understood that you had to take a picture of yourself holding a smooth basketball-sized ball next to the statue, in order to compete in some kind of contest. in the dream i understood the rules/point, sadly have forgotten all that now.

i went up one day with a couple of friends to take their picture and the statue was gone! there was a big trash bucket in its place and some other construction material type stuff lying around. we knew this was coming but not so soon. then we looked over and saw a plaque on the wall. the inscription read, "4U5W: Whoever plays music up here while having sex with five girls at once can keep the statue forever." And I immediately knew that I needed that statue and that I could do it, I'd just have to wait until dark and make sure the music I chose was pretty chill. Then I woke up.

Never did get around to the orgy.

8509

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: October 20, 2011, 08:44:25 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 = none
FATIGUE = moderate

- warm up

- sprint 2 x 10y

- DSVJ x 4

- DLRVJ x 15-20
started off okay, drop steps were pretty good, too. then everything went to shit and i lost an inch plus, couldn't figure out why. bah.

- ME pogo 4 x 5

- MR half tuck x 15,20,20

- OHP 3 x 8 x 95

- chin up 3 x 8

- ab wheel 3 x 20

- stretch

meh. been neglecting upper a bit. what i did today wasn't especially hard, though, so i don't seem to have lost too much.

also, i think i'm going to try another month or two on the current volume-MSEM-MSEM-reactive cycle i've been on, then re-test, then start smolov junior, eat a ton and see if gaining a little bit of weight doesn't help boost my squat a bit. winter is the time to do that.

8510

Injury, Prehab, & Rehab talk for the brittlebros / Re: Fixing Up Knees With Heavy Ass Quarter Squats

« on: October 20, 2011, 03:19:37 pm »

very interesting. wonder how much of the effect is acute and how much is really lasting.

are you going to incorporate them into training from now on? if yes, how? or was it a one-and-done thing?

8511

Pics, Videos, & Links / Re: beast

« on: October 20, 2011, 11:26:29 am »

might already have been posted, but worth another watch. dude does 20 x 462 and then, during the same workout, works up to a single of 606.

<a href="http://www.youtube.com/watch?v=sbFGdpQD_O0" target="_blank">http://www.youtube.com/watch?v=sbFGdpQD_O0</a>

8512

800m+ Running and/or Conditioning / Re: patrick makau marathon world record ::: 26 miles in 02:03:38

« on: October 20, 2011, 09:54:43 am »

awesome, thanks for posting that adarq. for a detailed breakdown of the race, check these guys out: http://www.sportsscientists.com/2011/09/berlin-2011-inside-makaus-20338-world.html

Quote

Makau put himself in an excellent position by halfway, blew the race wide open with an incredible sixth interval of 14:20 (25 to 30km), and then hung on to the finish.

he ran a 14:20 5k after ALREADY HAVING RUN 25K.

8513

Program Review / Re: crossfit

« on: October 20, 2011, 09:52:14 am »

Quote from: adarqui on October 19, 2011, 10:47:50 pm

Quote from: JelloPuddinPup on October 19, 2011, 08:04:56 pm
Quote from: adarqui on October 19, 2011, 02:29:51 pm
and hot chicks love it.

The only benefit I've seen thus far.

you don't think someone could improve overall fitness/conditioning and even strength, using crossfit? i do.

of course someone could, the problem is that:
1. it's an inefficient way to accomplish either of those goals, or really almost any goal;
2. it promotes unsafe and nonsensical exercise practices;
3. it's full of bullshit information about physiology and diet;
4. it promotes a self-affirming cult mentality in which the central belief system can't be questioned and which creates a completely undeserved feeling of superiority among most practitioners*,
5. people are god-damn evangelical about it, which i hate hate hate hate hate more than anything else. you wanna do thrusters and destroy your immobile, desk-jockey shoulders with high-rep shit-form kipping pull ups? knock yourself out. just don't tell me there's something fucking special about exercising that way or that doing those things makes you ELITE. there are ? ways to get your heart rate up really fast and work your muscles really hard that don't involve combining reverse power curls with box jumps and burpees.
6. they take up too much fucking space at my gym.

*the competitors at the crossfit games don't count. they're athletic, strong and in great shape, no doubt. but also my understanding is that most don't actually train crossfit-style, but rather with good old periodized training. and anyway, that's what, .01% of the people who do crossfit?

8514

Program Review / Re: crossfit

« on: October 19, 2011, 11:48:40 am »

Quote from: seifullaah73 on October 19, 2011, 11:18:45 am

What is crossfit? Is it some type of workout routine.

ffs:

http://www.google.com/search?q=crossfit&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: October 19, 2011, 10:10:12 am »

Quote from: PointerRyan on October 19, 2011, 05:08:46 am

what you working as now?

adarq is an ER nurse, you guys didn't know that?

8516

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: October 18, 2011, 11:33:56 pm »

crossfitters taking up the whole motherfucking gym until 8 PM, nearly lost my shit when i realized the class was too big to leave even a little space for me to jump at one of the rims. i need to relax. warmed up, realized i wasn't gonna get to do anything, hung out for a bit, warmed up again starting at like 7:45 and went from there.

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 = left glute
ACHES/INJURIES = left tricep post workout
FATIGUE = low

- warm up

- sprints 2 x 10y
uphill, outside

- DSVJ x 5-6

- DLRVJ x 12-15
a few very good jumps, mostly ok to good, split the skin on the back of my pinky finger grabbing the rim. not exactly sure how that happened. just looked down and there was blood there. 31.5-32 consistently for a stretch of 5-6 jumps.

- ME pogos 3 x 5

- squat MSEM 2 x 3
315,315,315
315,315,315
form pretty tight on all reps, first three were hard, second three were not.

- shoot around x 20 minutes
was hearing who's inside the three point line, was hearing clangs outside the three point line. it's like a switch goes off in my brain when i cross the stripe.

- stretch

8517

Program Review / crossfit

« on: October 18, 2011, 07:38:20 pm »

My patience for this ass-backwards clusterfuck of moronic cultthink is wearing thin. I almost started berating some random dude on the street yesterday because he was telling his gf all about this "interesting new workout methodology." Now the assholes are using the entire fucking basketball court to do running jump rope and wall handstand push ips and fucking who knows what else. Fuck them all.

8518