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Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 13, 2011, 09:25:31 am »
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8762
Pics, Videos, & Links / Re: obama ballin'
« on: April 13, 2011, 09:24:11 am »What I like about this is that they didn't really "let him" get his baskets, he really put work on that. You can clearly see he has the skill.
makes some nice passes, too.
8763
Pics, Videos, & Links / obama ballin'
« on: April 12, 2011, 11:41:16 pm »
just for you, adarq. no dunks.
<a href="http://www.youtube.com/watch?v=mimaNFEbg6U" target="_blank">http://www.youtube.com/watch?v=mimaNFEbg6U</a>
8764
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 12, 2011, 10:18:54 pm »
BW = ???
SORENESS = lower back
ACHES/INJURIES = right big toe, flaring up today for some reason, arthritis is a bitch
FATIGUE = low
DIET = good
-warm up
-some jumps
mostly shitty, one okay, okay with it
-depth jump 4 x 5
inconsistent but pretty good
-squat 3 x 5
255,255,255
-BSS 3 x 5
130,130,130
-core x 4
--chin up x 7
--plank x 30s +25#
--leg lower x 10
-stretch
Happier.
SORENESS = lower back
ACHES/INJURIES = right big toe, flaring up today for some reason, arthritis is a bitch
FATIGUE = low
DIET = good
-warm up
-some jumps
mostly shitty, one okay, okay with it
-depth jump 4 x 5
inconsistent but pretty good
-squat 3 x 5
255,255,255
-BSS 3 x 5
130,130,130
-core x 4
--chin up x 7
--plank x 30s +25#
--leg lower x 10
-stretch
Happier.
8766
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 12, 2011, 10:54:50 am »^^^^^
Yes , i still can't get why you're not jumping way higher. 320@169, WTF , that should have you in the 35 area.
You're very strong relatively and absolutely , lean , you do your plyos , you jump often , don't get it!
Then again you had many derails, those are major bitches.
High-freq jumping sounds nice , be sure not to wear yourself out though. When i was jumping almost every day last year , i would label most of those sessions as 'submax'. Psychology trick , just like you described about gym session : no expectations , no disappointments , just adaptation and technique improvements. So i would go like , e.g. , Monday submax , Wed submax , Saturday caff-up + ME. Worked nice.
Just saying...
yeah this is pretty much what i was thinking. jump more, care just enough to try to do it properly but not enough to get down on myself when i'm not jumping well, keep getting stronger. in other words, back on the arowe plan but with more or less DLRVJ depending on how i'm feeling that day.
also, i wouldn't say i'm very strong either relatively or absolutely. especially compared to some of the other dudes on here. but all that means is there's nowhere to go but up.
8767
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 11, 2011, 09:04:27 pm »
BW = 169
SORENESS = lower back
ACHES/INJURIES = right big toe, flaring up today for some reason, arthritis is a bitch
FATIGUE = low
DIET = good
-warm up
shoot around x 30 mins
a few jumps at the rim, WAY submax
foam roll x 10 mins
stretch x 10 mins
-BSS 3 x 5
50,50,50 (goblet squat position)
-squat a bunch x a bunch
95 for all sets, switched between low bar, mid bar, high bar and front squat, just pumping up and down (pause).
-S1: chin up 2 x 5
-S1: OHP 2 x 5
30,30
-jump rope x a bunch but FUCK MY TOE
-incline walk x a few minutes
-the end
Realized that I was having no fun at the gym. Putting too much pressure on every workout and getting pissed at myself for regressing after my work trip/being sick last week. That leads to me doing retarded shit like failing twice on 340 yesterday for NO FUCKING REASON. So tonight I just went with no plan and just dicked around, kept it REALLY light, enjoyed myself. Or at least had nothing to be pissed or disappointed about. I've decided that I need to jump every workout and nearly every day if possible, even if the workout doesn't call for it or if it's an "off" day. If I'm feeling super springy that day, jump more. Off days I'd obviously still keep volume low. If need be, jump a ton and cut back on everything else. I'm trying to get better at jumping. That should be the priority, always. Kind of a "duh" moment, I guess.
SORENESS = lower back
ACHES/INJURIES = right big toe, flaring up today for some reason, arthritis is a bitch
FATIGUE = low
DIET = good
-warm up
shoot around x 30 mins
a few jumps at the rim, WAY submax
foam roll x 10 mins
stretch x 10 mins
-BSS 3 x 5
50,50,50 (goblet squat position)
-squat a bunch x a bunch
95 for all sets, switched between low bar, mid bar, high bar and front squat, just pumping up and down (pause).
-S1: chin up 2 x 5
-S1: OHP 2 x 5
30,30
-jump rope x a bunch but FUCK MY TOE
-incline walk x a few minutes
-the end
Realized that I was having no fun at the gym. Putting too much pressure on every workout and getting pissed at myself for regressing after my work trip/being sick last week. That leads to me doing retarded shit like failing twice on 340 yesterday for NO FUCKING REASON. So tonight I just went with no plan and just dicked around, kept it REALLY light, enjoyed myself. Or at least had nothing to be pissed or disappointed about. I've decided that I need to jump every workout and nearly every day if possible, even if the workout doesn't call for it or if it's an "off" day. If I'm feeling super springy that day, jump more. Off days I'd obviously still keep volume low. If need be, jump a ton and cut back on everything else. I'm trying to get better at jumping. That should be the priority, always. Kind of a "duh" moment, I guess.
8768
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 11, 2011, 08:55:58 pm »
damn vag, pr'ing left and right!
8769
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 10, 2011, 09:55:11 pm »
BW = 169
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = good
-foam roll x 20 mins
-stretch x 20 mins
-pogos submax 3 x 20
-squat 1RM max attempt
275,320(PR tie),340(fail),340(fail)
-bunch of chin ups
Pissed. All kinds of reasons. Don't want to talk about it.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
DIET = good
-foam roll x 20 mins
-stretch x 20 mins
-pogos submax 3 x 20
-squat 1RM max attempt
275,320(PR tie),340(fail),340(fail)
-bunch of chin ups
Pissed. All kinds of reasons. Don't want to talk about it.
8770
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 09, 2011, 01:49:46 pm »
BW = 168.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
DIET = good
-foam roll x 20 mins
-jog x 20 mins
-stretch x a lot
Not sick anymore. Just wanted to get my heart rate up a bit and stretch a bunch. Mission accomplished.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
DIET = good
-foam roll x 20 mins
-jog x 20 mins
-stretch x a lot
Not sick anymore. Just wanted to get my heart rate up a bit and stretch a bunch. Mission accomplished.
8771
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2011, 08:39:09 pm »
Went to the gym but motivation was zero, energy was zero, CNS fried. Shot around for an hour, bunch of layups, was pretty good, then foam rollered, then called it a night.
8772
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2011, 09:59:39 am »
I'm sick. Woozy, achey, sore throat, deaf in my left ear, headache, serious shits. FML. Gonna try to work out tonight but probably will not push anything too hard.
8773
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: April 07, 2011, 09:58:10 am »
squat looked pretty good. 
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