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Messages - LBSS

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8926
Performance Training Blog / Re: Max Effort Beast Mode (MEBM)
« on: January 02, 2011, 02:14:21 am »
FWIW, this sounds a lot like Blade's myo-reps. 10-12RM, do a set of 10-12, rest a little bit, do 3 more, then rest a bit, then do 3 more, etc. until you can't do 3 more again. So your work sets would be like 10+3+3+2 and you're done. I'm glossing over it and it's much more nuanced than that, I'm sure, but on surface it seems very similar.

8927
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 31, 2010, 07:33:58 pm »
Quote from: adarqui on December 31, 2010, 05:50:19 pm
landed some nasty dunks, took like 50+ dunks no joke.. i was flying in the beginning, got worse halfway thru, which is the opposite of what has been happening lately.. i actually attribute that to no protein shake while dunking.. usually i sip on milk/protein, and it recovers me good, this time i sipped on monster energy.. protein shake > monster DURING DUNKING.

ok party time bbl

pc!@$!

My secret goal is to dunk while sipping on Joose. Or, barring that, Four Loko.

8928
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 31, 2010, 05:35:35 pm »
Also, I found the best psyche-up music. Gwar.

8929
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 31, 2010, 05:03:37 pm »
s2: power
- RATING (9/10)
plenty of sleep over last couple of days, good meal, CNS fired up

- warmup
haven't mentioned this recently, but my shooting touch has returned. not missing much.  :highfive:

- 10 yard dashes x 5
very quiet, felt light

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
ended up doing about 8 true ME jumps, very quick dropoff but highest 3-4 jumps tied PR. so everything was about 31-32, maybe a twinge more on one jump. go me.

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
subbed 3x8x165, got vid, will try to post later

- C1: JUMP SQUAT: 2 x 3 (30%)
55,55

- C1-info: 2 rotations
N/A

- S1: dips @ 3 x AF
15,15,9 -- all bw+8lbs chain

- S1: pullups @ 3 x AF
7,7,9

- OPTIONAL: CORE (Y/N?)
med ball circuit x3
--OH wall throw x10
--rotating wall throw x10e

- STRETCH
and foam roll

Very, very nice session. Feeling spiffy.

Happy New Year, mudderfukkers.

8930
Injury, Prehab, & Rehab talk for the brittlebros / Re: The knee rehab thread
« on: December 31, 2010, 04:57:23 pm »
Good post, thanks for putting that up. Especially the last picture.

8931
Article & Video Discussion / Re: The Truth About Milk. Good or Bad?
« on: December 31, 2010, 10:34:13 am »
Truly and deeply retarded. If you have lactose intolerance, don't drink milk. If you don't like the taste of milk, don't drink milk. Otherwise, don't fucking worry about it.

8932
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 29, 2010, 05:59:33 pm »
today, a splitting headache and modified volume-strength workout. on the plus side, no hip pain to speak of.

- RATING (4/10)

- warmup

- ME jumps (~5-7 x 2)
shite, 30-30.5

- MR double leg bounds: 5 x 5
skipped

- SQUAT: 3 x 3
skipped

-SQUAT 3x8
155,155,155

superset == meant to do 3 but my headache just kept getting worse so bagged it after 2
- OHP: 3x5
125, 115
- DB row: 3x8
60,60

- UNILATERAL: 3 x 3e (BSS)
skipped

- OPTIONAL: CORE (Y/N?)
guess

- STRETCH

8933
Progress Journals & Experimental Routines / Re: 2011 Goals Index
« on: December 29, 2010, 12:02:06 pm »
Goals

  • 1. nope-------dunk

Everything else is gravy.

EDIT: Because it's worth writing down, here is the gravy.

current/pastgoal
weight170#180#
trap bar dead lift360#420#
squat320#375#
running vertical jump32"38"
overhead press5x135#5x165#
dips15xbw+810xbw+45
pull ups1310xbw+25
10-yard dash?1.67s
20-yard dash?2.77s
40-yard dash?4.80s

8934
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 28, 2010, 11:36:33 pm »
What up fools. Back from vacation a day later than expected due to a snowstorm and ridiculous winds that left parts of my aunt and uncle's property with six foot drifts and other parts with exposed grass. Only got in one dedicated "workout," but plenty of long hilly walks, shoveling, and carrying, throwing and dragging my little cousins around got me plenty of exercise.

12/25
warm up

Circuit x2
--Ladder squats/push ups x10,9,8...1
--Tarzan chin ups on I-beam x5e

stretch

Various other days
walking x a bunch
shoveling x a bunch more
tossing around my cousins x even more than that, little fuckers are inexhaustible

8935
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 22, 2010, 02:56:44 pm »
<a href="http://www.youtube.com/watch?v=id2jN8xzAjQ" target="_blank">http://www.youtube.com/watch?v=id2jN8xzAjQ</a>

8936
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 22, 2010, 02:50:31 pm »
<a href="http://www.youtube.com/watch?v=XFnp5DyrtKY" target="_blank">http://www.youtube.com/watch?v=XFnp5DyrtKY</a>

8937
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 22, 2010, 12:34:35 pm »
Vacation starts tomorrow. Gonna be in NYC, then Connecticut and upstate(ish) NY, where my mom's family is. Home on the 27th. While gone it's gonna be nonstop visiting, but I'm going to try to get some workouts in for general conditioning. E.g. Ross Enamait's deck of cards. Possibly even jumping rope if my uncle's basement ceiling is high enough. At least, gonna get some good stretching in. Hopefully by next Tuesday my hip will be back in working order and I can get back to the real business of trying to put a leather-and-rubber ball through a metal hoop ten feet off the ground.

8938
Pics, Videos, & Links / Re: The Motivational Thread
« on: December 22, 2010, 09:42:33 am »
Things I will probably never do in my life: dead lift 3.67 times my bodyweight.

Things Eric Cressey has done: just that.

<a href="http://www.youtube.com/watch?v=ps-Lzs0gb4o" target="_blank">http://www.youtube.com/watch?v=ps-Lzs0gb4o</a>

8939
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 22, 2010, 08:03:42 am »
With top of foot pain, you could check out trigger points in extensor digitorum longus (upper 2/3 of shin). Might be some referred pain from up there. Sixth picture on here: http://www.massagenerd.com/massage_pictures/trigger_points/index.html.

8940
Pics, Videos, & Links / Re: beast
« on: December 22, 2010, 08:00:21 am »
Whether he takes roids or not...still a beast.

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