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Messages - LBSS

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8956
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 23, 2011, 06:36:33 pm »
last night:

BW = ???
SORENESS = none
ACHES/INJURIES = big toes, right ankle/heel (?)
FATIGUE = low
DIET = not good, slept late so not much breakfast

-warm up

-sprints 4 x 15y

-RVJ x a bunch
mostly meh but felt a LOT better than the other day, much smoother acceleration

-squat 3 x 5
275,275,265 == form okay but not great, depth good, lowered weight to get better form. relax the ego...

-BSS 3 x 5e
140,140,140

-core
--chin ups x a bunch
--prone toe touches x a bunch
--dips (full stop at bottom) x a bunch

-stretch

right peroneal and right ankle started hurting a bit. could be because the top two eyelets in my right shoe just ripped through, so i couldn't lace them all the way up. wtf. need new shoes.

8957
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2011, 02:10:14 pm »
TO DO for this weekend

Friday
volume workout

Saturday
stretch a lot

Sunday
caff up, go to courts near parents' house WITH A BALL, jump a lot

8958
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2011, 02:09:19 pm »
Quote from: vag on April 22, 2011, 04:09:55 am
Quote from: adarqui on April 21, 2011, 11:38:30 pm
Quote from: LBSS on April 21, 2011, 09:43:29 am

i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

x2 , #$%#$%#$%#   :pissed:

Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:

Quote
==========================================================

Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3

Jump with weighted vest x 3 rest 5 minutes regular jump x 3

*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation

* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.

==========================================================

Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim looks childish...



Yeah I wish I had easy access to a lower rim. There are some behind the middle school near my parents' house but I don't know of any in my neighborhood. I'm gonna be out there on Sunday for Easter so I will try to make a trek over to the courts if it's not raining. I want to measure the rims there, at least. I could definitely get pumped for 9'8" if I had a ball with me and could actually try to dunk.

Never caff'd up for dunking specifically because I almost always work out at night, and caffeine keeps me awake for hours. Actually, if I can swing a workout before Easter dinner on Sunday, that might be a good plan. Just drink a ton more coffee than usual, head to the short rims (sounds like short bus) and go for it.

Quote from: Raptor on April 22, 2011, 05:41:46 am
My approach speed increases at lower rims, because at higher rims I have the tendency to take an even longer last step and go slower so I have more time to apply force, but this is while using an one-leg jump. Not sure what kind of jumping you use.

But on lower rims I can go quicker since the rim is lower and my approach becomes better.

This actually rings true for me. I jump DL but I think I slow down because I'm worried about having enough time to actually apply force. Really, overthinking has always been a problem for me. It's easier to flow on lower rims, too, because I don't have it in mind that I have to try as hard just to touch the damn thing. When I do get good approaches (once in a while) I get PR's or near PR's.

8959
ADARQ & LanceSTS - Q&A / Re: proper way to lean down/diet/lose weight
« on: April 22, 2011, 09:43:58 am »
Quote from: Ineedtodunk on April 21, 2011, 11:12:53 pm
so I have a faster metabolism than the average person.  I lift weights 3-5x a week and play ball 3-4x a week.   I used to eat whatever the hell I wanted, whenever I wanted (fast food everyday) easily over 3000 calories a day.  This routine kept my weight at maintenance.

I dieted twice before and both times I kept the same exercise routine, ate healthier, and limited calories to 1600-1800 a day.  After a week I would drop like three pounds, then one pound a week for like two more weeksa and then I would plateau and just stop my diet.  I go back to my normal eating habits and put the weight back on real quick, like 1-2 weeks.

Was 1600-1800 calories TOO little?

Right now I am about 13%BF, 150lb and wish to drop 5 more lbs, while building a lil muscle.  I lost 2 lbs so far, since my diet I started last week.  This time I'm eating cleaner, and eating 2000-2400 calories a day while getting about 150g of protein a day (sometimes a lil less) and taking fish oil supplements.  I usually eat stuff like turkey/cheese sandwiches, subway, roasted chicken (no skin), pb&j, fruit/veggie juices, and bananas.

Am I dieting the right way this time?  I want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145.  How do I do this?

BTW, my natural bodyweight is about 140, which is where I always was before I started lifting and bulking up last year.  To bulk, I had to eat like a monster, forcing myself to eat when I didn't even want to.  Whenever in my life I just ate however much I wanted of whatever I wanted, I would always be at maintenance, except when I came off those two diets.

see signature.

8960
Introduce Yourself / Re: for 45" running vert
« on: April 21, 2011, 12:50:02 pm »
where do you have a leg press than you can add that much weight to.

8961
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 21, 2011, 12:48:39 pm »
+1 on your lob skills. practice makes perfect, i guess. two handers looking nice.

8962
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 21, 2011, 09:43:29 am »
from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

8963
Pics, Videos, & Links / Re: beast
« on: April 20, 2011, 05:36:41 pm »
Quote from: Raptor on April 20, 2011, 03:51:29 pm
Quote from: LBSS on April 20, 2011, 09:14:09 am
holy jesus wtf is that.

Don't know. Squat DR with a tan?

yeah probably that plus favorable cam angle.

8964
Pics, Videos, & Links / Re: beast
« on: April 20, 2011, 09:14:09 am »
holy jesus wtf is that.

8965
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: April 19, 2011, 03:00:48 pm »
Quote from: adarqui on April 18, 2011, 03:28:50 pm
Quote from: LBSS on April 18, 2011, 02:58:31 pm
i think 1RM estimates are notoriously idiosyncratic and unreliable. i remember a vid of some kid doing something insane with sumo DL, like 600 x 22, but he said his 1RM was 660.

sounds like you got TROLLEDolololol.

do not understand.

8966
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 18, 2011, 11:32:28 pm »
Thanks guys. Like I said, not someone I was really tight with but I'd known him since we were 5. Did get back in the gym tonight but it was a weird workout.

BW = ???
SORENESS = low back (possibly from long bus ride yesterday)
ACHES/INJURIES = none
FATIGUE = low
DIET = good

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
2 of 'em

- jumps : 3 step
weird, got off to a good start with some strong (for me) submax jumps. but then i started thinking too much and almost all of the ~20 jumps i took after that sucked. some really badly. one 31" jump.

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
felt kind of shitty and slow

- Pogos: 4 x 20 submax
also felt slow and unreactive

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

- C1: MSEM squat: 1 x 6 (~80%)
255,255 == had good bar speed for most reps

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

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

- lunge : 3 x 3
150,150,150 == felt very strong, good ROM, bumping weight to 160 next time

- core x 3
chin up x 8,8,8
leg lower x 15,15,15
push up x 15,15,15
crunch x 33,33,34

- stretch

I don't think I warmed up enough but I get paranoid at the gym that if I take too long to warm up, people are gonna take over the court. Dumb, but there it is. Stretched again just now. Got shit to do on Wednesday so I'm actually gonna try to get the sprint/RVJ session in tomorrow.

8967
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: April 18, 2011, 02:58:31 pm »
i think 1RM estimates are notoriously idiosyncratic and unreliable. i remember a vid of some kid doing something insane with sumo DL, like 600 x 22, but he said his 1RM was 660.

8968
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 18, 2011, 09:31:00 am »
friday night drove up to nyc to see my cousin's play. chilled with my brother up there on saturday night then came home sunday ready for jumping. then i found out that my friend from elementary and high school was shot and killed yesterday morning. no one really knows why or what happened yet. he wasn't a close friend or anything but it's still shocking and motivation to train kind of plummeted after that. gonna get back in the gym today, though.

8969
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 15, 2011, 04:52:58 pm »
GOD FUCKING DAMN IT I JUST FOUND OUT MY GYM IS GOING FULL RETARD. CROSSFIT CLASSES EVERY GOD DAMN FUCKING DAY OF THE WEEK.




8970
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 15, 2011, 09:28:31 am »
+1 for dog speed training. my dogs will chase me, no questions asked, if i start running. so taking them to the park and just running around randomly, juking them out, whatever, gets them all happy and excited and is a good/fun workout.

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