8776
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8777
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.
8778
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 05, 2011, 05:25:38 pm »
damn, son. 
8779
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?
8780
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: April 05, 2011, 08:46:12 am »
what have you been eating and when?
8781
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.
8782
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.
8783
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.
8784
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!
8785
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.
8786
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.
8787
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 04, 2011, 10:09:03 am »
^^^ So smooth.
8788
Nutrition & Supplementation / Re: Getting rid of belly fat
« on: April 04, 2011, 09:49:51 am »I always thought fat burning just came down to calories... Burn more than you consume and that's it. Apparently not.
Is it not possible to get very lean and rid of belly fat when you're around ~14% BF if you don't eat CLEAN, even if you do full body weight training, lots of basketball, interval training (sprint, etc..)????
There is no such thing as spot reduction. How your body puts on and sheds fat is not up to you. However, if you want to lower your bf% overall, which will bring belly fat down, then you need to eat enough protein, lift weights to build muscle, and, if you want, do some low intensity cardio.
Interval training is not a magic bullet for fat burning, or anything else for that matter. ESPECIALLY if you're also trying to get stronger, you're much better off incline walking for an hour than doing suicides. And if you're playing a lot of basketball, you probably don't need any extra cardio at all.
8789
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle taping in the NBA
« on: April 04, 2011, 09:42:41 am »
Also, Raptor, you can't jump maximally over and over throughout a game, by definition. As soon as you start getting tired, you are not jumping maximally anymore.
And go watch an NBA game, those guys don't jump "maximally" as often as you think. Most of the time it's little hops, submax jumps for rebounds or layups or jump shots, whatever. The only time they jump max effort -- as distinct from maximal jumping, which requires lots of rest -- is on hard dunks (and big players don't even need to jump ME for that) and sometimes on rebounds in traffic.
And go watch an NBA game, those guys don't jump "maximally" as often as you think. Most of the time it's little hops, submax jumps for rebounds or layups or jump shots, whatever. The only time they jump max effort -- as distinct from maximal jumping, which requires lots of rest -- is on hard dunks (and big players don't even need to jump ME for that) and sometimes on rebounds in traffic.
8790
Introduce Yourself / Re: for 45" running vert
« on: April 04, 2011, 09:22:26 am »
I vaguely remember you talking about this before, but why don't you squat low-bar? You could probably add a shit ton of weight right away and it's not like you're squatting deep on those max attempts now so you wouldn't necessarily be sacrificing depth.