8521
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: April 07, 2011, 09:58:10 am »
squat looked pretty good. 
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8523
Pics, Videos, & Links / Re: beast
« on: April 06, 2011, 01:21:19 pm »8524
Pics, Videos, & Links / Re: beast
« on: April 06, 2011, 01:15:24 pm »8525
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2011, 11:05:44 pm »
BW = 169.3
SORENESS = none
ACHES/INJURIES = right calf but almost better
FATIGUE = high
DIET = shite, there was no food in my house until I went grocery shopping after the gym
session 1: volume
- warmup
- sprint warmup
- sprints : 10-20's
4 x 15y
did a few relaxed one-step and RVJs, actually weren't bad
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
4 x 5 x 18"
- squat : 3 x 5
165,165,165
- BSS : 3 x 5 each
bw,bw,bw
- light calf raise: 4 x 5
bw,bw,45,45
- core
- stretch
Literally the worst workout of my life in which I didn't end up injured. I meant to take it easy, first time doing any of this stuff plus my history of tweaking this and that made me want to be cautious. But the sprints were slow in every way, the depth jumps were slow and completely without power. I had no energy so just went through the motions to get the workout over with. Still recovering from the trip, I guess. Hopefully better diet + continued good sleep will mean better workouts the rest of the week and beyond. Sheesh.
SORENESS = none
ACHES/INJURIES = right calf but almost better
FATIGUE = high
DIET = shite, there was no food in my house until I went grocery shopping after the gym
session 1: volume
- warmup
- sprint warmup
- sprints : 10-20's
4 x 15y
did a few relaxed one-step and RVJs, actually weren't bad
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
4 x 5 x 18"
- squat : 3 x 5
165,165,165
- BSS : 3 x 5 each
bw,bw,bw
- light calf raise: 4 x 5
bw,bw,45,45
- stretch
Literally the worst workout of my life in which I didn't end up injured. I meant to take it easy, first time doing any of this stuff plus my history of tweaking this and that made me want to be cautious. But the sprints were slow in every way, the depth jumps were slow and completely without power. I had no energy so just went through the motions to get the workout over with. Still recovering from the trip, I guess. Hopefully better diet + continued good sleep will mean better workouts the rest of the week and beyond. Sheesh.
8526
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 05, 2011, 05:25:38 pm »
damn, son. 
8527
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: April 05, 2011, 01:08:17 pm »
weird, seems reasonable. why do you think you were having such a hard time with the runs?
8528
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: April 05, 2011, 08:46:12 am »
what have you been eating and when?
8529
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Norris Hops.
« on: April 05, 2011, 08:40:19 am »
it is in the animal thread. dynamo put it there.
8530
Strength, Power, Reactivity, & Speed Discussion / Re: 22 week offseason plan
« on: April 04, 2011, 05:55:32 pm »
So drop the leg stuff to one day and keep doing the upper body stuff as you're doing it now. Or twice a week if your schedule demands it. Again, keep it as simple as possible until you stop gaining. Then worry about switching it up.
8531
Strength, Power, Reactivity, & Speed Discussion / Re: 22 week offseason plan
« on: April 04, 2011, 03:32:42 pm »
first, just noticed truth about quickness. lol.
second, why get all fancy with blocks? stick with the plan you set up for your gpp block until you stop making gains. which, if you're eating a lot, could be a long time.
second, why get all fancy with blocks? stick with the plan you set up for your gpp block until you stop making gains. which, if you're eating a lot, could be a long time.
8532
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 04, 2011, 12:59:35 pm »
No time for anything Saturday and Sunday I was traveling all day. Tonight I'm just going to roll, stretch and do some mobility whatnot. Gym starts again tomorrow. Hurray!
8533
Strength, Power, Reactivity, & Speed Discussion / Re: 22 week offseason plan
« on: April 04, 2011, 12:55:21 pm »For the upper body training, I have no idea what to do. I am trying to get as strong and BIG as possible over my 8-10 strength block
then what to do is to lift heavy, moderate reps, and eat a lot. you know the exercises already.
8534
Pics, Videos, & Links / Re: funny / horrible training videos
« on: April 04, 2011, 10:20:13 am »
For the love of god, please teach whoever does your filming to use the camera properly. Watching 90 degree rotated videos is extremely annoying.
Also, one day I am going to one-up the shit out of this. Actually, that's my new secondary goal. First I will dunk. Then, I will dunk in a suit and tie. On camera, obviously. The background music for the video will be "You Know My Steez" by Gang Starr.
Also, one day I am going to one-up the shit out of this. Actually, that's my new secondary goal. First I will dunk. Then, I will dunk in a suit and tie. On camera, obviously. The background music for the video will be "You Know My Steez" by Gang Starr.
8535
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 04, 2011, 10:09:03 am »
^^^ So smooth.