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Messages - LBSS

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8611
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 13, 2011, 08:33:22 pm »
BW = ??? but low, spent Saturday puking and not eating very much
SORENESS = none
ACHES/INJURIES = none
FATIGUE = mild
DIET = better than Saturday but not enough food before workout, got hungry as I started lifting

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
x2@80%, x3@90-95%

- jumps : 3 step
x4@80%, x12 @95% == total shit with one or two exceptions, approach was horrendous, wtf

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == running out of steam after about 8

- Pogos: 4 x 5 MAX EFFORT
moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == second and fourth sets were the best I've done of these

- C1: MSEM squat: 1 x 6 (~80%)
260,260

- C1: jump squat : 2 x 2 (30%)
95,95,95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
it wouldn't be an LBSS workout (TM) if i didn't forget something

- core
TTB 3x10

- stretch

8612
Basketball / Re: duke vs unc today, 1pm est (3/13/2011)
« on: March 13, 2011, 08:29:13 pm »
that is correct. great day.

 :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D :D

Except selection committee ruined it by setting a possible Duke vs. Michigan second-round game. Assholes.

 :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:

8613
Nutrition & Supplementation / Re: Outline to be 185lbs
« on: March 13, 2011, 08:26:53 pm »
There is no magic number. General recommendations are 1-1.5g/lb lean body mass for adding muscle. That plus an overall caloric surplus plus heavy lifting will lead to hypertrophy. Carb/fat split has a lot to do with how active you are and your own personal physiology/preferences.

8614
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: March 11, 2011, 05:06:32 pm »
grass is good by me.

8615
Pics, Videos, & Links / Re: DL 2x3x210
« on: March 11, 2011, 09:10:05 am »
arms too skinny. more curls.

8616
News, Announcements, & Suggestions / Re: Emoticon Suggestions
« on: March 11, 2011, 09:09:01 am »
Quote from: gloin on March 11, 2011, 08:32:14 am
hmmm can we havespawn emoticons? :uhhhfacepalm:All Clad Cookware Deals :uhhhfacepalm:

kind of an obscure reference for a troll name.

8617
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 10, 2011, 09:15:18 pm »
BW = ???
SORENESS = hamstrings pretty bad, traps
ACHES/INJURIES = none
FATIGUE = moderate to heavy, which is weird because I've been sleeping better/more than usual the past three nights
DIET = good

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert
shiiiiitttttttttttttyyyyyyyyyyyyyyyyy, 30-30.5, thankfully didn't miss the rim at any point :uhhhfacepalm:

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10

- Pogos: 4 x 5 MAX EFFORT
first two sets sucked, third okay, last pretty good; i need the extra bounce before i start the pogos

- REA squat : 4 x 3 (40%)
125,125,125,125 == okay

- MSEM squat: 2 x 4 (~90%)
290,290,290,290 == 6th and 7th reps mediocre, others good

- BSS : 3 x 3 (4L, 3R)
150,150,150

- core
leg lower hold 3x20s

- stretch

8618
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: March 10, 2011, 06:11:10 pm »
Quote from: Nightfly on March 10, 2011, 05:54:26 pm

 :highfive:

8619
Article & Video Discussion / Re: All About The A-CHAIN (By RJ)
« on: March 10, 2011, 04:22:08 pm »
A revelation: extreme statements tend to be misleading and/or stupid. P-CHAIN IS BOSS SQUATS ARE ALL YOU NEED FOR ABS was always a retarded thing to say. Also, since when has the A-Chain been the less glamorous side? Isn't bench, curls and abs the beach bro trifecta?

Gonna try those exercises he describes at the end.

Thanks for posting, Lance.

8620
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 10, 2011, 02:26:19 pm »
Quote from: vag on March 10, 2011, 01:23:45 pm
10 March 2010

Bball game
Good endurance again , very happy to be in good shape at current weight ( ~197.5 after game ).
We were playing at this court that has an awesome floor , i always get great jumps there. Also wearing KobeV's instead of wore out hyperdunks. The result was sick: i did only 2 jumps , got 7,5'' above rim off 1 step , 8,5'' above rim with 2 steps. Also got a 1-hand rim hang in-game , going up for a rebound , WTF , stupid jumping today.
Teammates were saying that both rims looked like 10'1'' , but let's just say they were 10':
That is 10'8.5'' touch , 33,5'' RVJ, season best and also all time PR in 10' indoor court ,  :personal-record: ,  :ibjumping: ,  :wowthatwasnutswtf:

 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:

8621
Strength, Power, Reactivity, & Speed Discussion / Re: Power pull vs power clean
« on: March 10, 2011, 12:18:26 pm »
Quote from: LanceSTS on March 10, 2011, 10:10:43 am
Quote from: vag on March 10, 2011, 04:33:22 am
Lance , do you recommend this depth for the squat after catching , something higher ( like half or quarter squat ) or whatever comes/feels natural?

edit : exrx.net won't allow the gif embeding so i'll use a pic:



Yea Vag, I 100% believe half or quarter squat catch is going to be more beneficial for most athletes.  The height that you catch and reverse the weight is much more specific to that point in the range of motion for jumping, as well as the focus on extremely powerful triple extension to get the height needed to catch the bar at a higher depth.  When doing the full lifts there is much more focus on getting under the bar quickly and many athletes trying to implement these lifts will end up cutting the second pull (triple extension) short, in order to start getting under the bar more quickly at a full depth. 

Not to mention, is hard as fuck to learn the full, competition-style version. If nothing else, the level of mobility/stability you need in your hips, core and shoulders to handle competitive weights is pretty incredible and probably not specifically necessary for anyone but a competitive lifter. As has already been discussed ad nauseum on this site, you don't need to be able to do an honest ATG squat to be a great athlete. But you do to be an elite oly lifter.

8622
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 10, 2011, 12:06:07 pm »
^^^ daaaaaamn.

8623
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: March 10, 2011, 12:01:57 pm »
Quote from: Nightfly on March 10, 2011, 05:04:49 am
Can i do the broad jump in the sand pit? Or does it have to be on an even surface?

not that i'm the judge, but i feel like even surface keeps it fair. we don't all have sandpits to jump into.

8624
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 09, 2011, 11:32:17 pm »
Quote from: $ick3nin.vend3tta on March 09, 2011, 07:36:45 pm
Quote from: LBSS on March 09, 2011, 07:34:40 pm
Crossfitter at my gym just popped his achilles. That is some ugly shit. :o

How did he do that?.

low box jumps, done crossfit style where you're bouncing up and down onto the box for very high reps. saw him fall and he yelled a bit and that was it. there was like .5-.75 inches of separation between the tendon and the bone, you could see it. yeesh. wtf is happening at my gym. dude tore his pec last week bench pressing and he's not even a crossfitter i.e. injury-seeker, he's actually a pretty experienced power lifter.

anyway,

BW = 171.7
SORENESS = glutes and hams
ACHES/INJURIES = none
FATIGUE = mild
DIET = good

Snatch practice, went really well. Mike asked if I'd been practicing and when I said no, he said well, something must have just clicked. I'm still the noobiest of noobs, obviously, but I finally felt like I had something I could build on with it. Worked up to hang snatches with OH squats at 84 lbs/38.2 kg.

Primary thing to work on: Shoulder mobility/stability. I can't do a BTN sots press with anything heavier than PVC. I can do a BTN press standing up, no problem, but not when I'm in the bottom of the squat. And I'm a bit wobbly in the OHS.

8625
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 09, 2011, 07:34:40 pm »
Crossfitter at my gym just popped his achilles. That is some ugly shit. :o

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