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Messages - LBSS

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9046
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2011, 11:14:26 pm »
BW = blah blah blah
SORENESS =  glutes
ACHES/INJURIES = none
FATIGUE = none
DIET = solid

warm up
shot around, money inside three but form was breaking down badly outside. as with jumping, i'm much better if no one else is around.
jump rope, mobility

work
circuit x10
--30/30 jump rope
--30/30 KB swing (24kg)

cool down
foam roll
stretch

I turn my whole forearms when I jump rope, seems pretty inefficient. There was a guy there today jumping rope with a rope that was much too short for him, but he was just turning his wrists so he got it around. Ross Enamait's the same way in his videos. Need to work on that.

9047
Introduce Yourself / Re: Hello my fellow jumpers and athletes
« on: January 18, 2011, 05:02:50 pm »
What's your reach? Where are you from?

9048
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2011, 12:21:08 pm »
Thanks adarq and raptor  :D

Also, just posted this in the goals index thread, but here's a table of what I'm hoping to accomplish in the next 12 months:


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

9049
Introduce Yourself / Re: for 45" running vert
« on: January 18, 2011, 11:03:48 am »
What's wrong with free advertising for Chipotle? I do it all the time. So much so that my coworkers gave me a Chipotle gift certificate for my birthday last year.

Chipotle is manna from heaven.

9050
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2011, 10:29:25 pm »
BW = idk but you know the drill
SORENESS =  none
ACHES/INJURIES = something was but i forget now lol
FATIGUE = none
DIET = solid

s1: volume-strength

- RATING (8/10)

- warmup

- ME jumps (~5-7 x 2) game going so subbed:
depth jumps 3x3
depth drops 3x3
Raptor is today's winner. Focused on keeping hips back on the landing and also used a lower box. Result = better jumps = profit.

- MR double leg bounds: 5 x 5 no space to subbed:
MR half tucks 5x5 == last three sets felt very good

- SQUAT: 3 x 8
215,215,215

- trap bar DL 3x5
300,300,300

- OHP: 3x5
120,120,120

- DB row: 3x8
75,75,75

- UNILATERAL: 3 x 8e (BSS)
150,150,150

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Nice workout.

9051
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2011, 10:17:26 pm »
looks like i've got some catching up to do in terms of quality jump sessions. nice work.  :highfive:

9052
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2011, 07:13:55 pm »
Quote from: Raptor on January 16, 2011, 03:56:32 pm
No but really, you're probably either landing weird, using too much quad (break a lot at the knees and very little at the hips) and/or use too high of a box.

You should learn to land first, doing depth drops, and then put in the jump part.

Actually I think this is probably right. I'm heading to the gym in a second, will try a couple of these to see where I break. Hm.

9053
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2011, 03:51:45 pm »
Quote from: Raptor on January 16, 2011, 11:55:44 am
Do them barefooted :D

If you suck even more and get injured, we'll know you weren't using proper landing mechanics. Bad, but heck, at least we know something.

Haha, maybe I'll give that a try.

9054
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2011, 10:54:36 am »
I only have running shoes.

9055
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2011, 07:21:42 pm »
good point, should do that.

BW = idk but I finally bought a scale, it's shipping
SORENESS =  none
ACHES/INJURIES = none
FATIGUE = none
DIET = wack, went to tea with my grandmother and it was sugar city

s4: deload-reactive

- RATING (8/10)
- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2)
good news: no one on the court, no slipping. bad news: jumps blew, best was 31 at most, nothing else above 30.5, most around 30. crap.

- ME MR double leg bounds: 5 x 5

- ME MR tuck: 5 x 5

- ME MR pogo: 5 x 5

- S1: dips @ 3 x AF

- S1: pullups @ 3 x AF

- STRETCH

gym closed before I could get to the dips and pullups.

9056
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2011, 06:43:42 pm »
Wanted to go do ME jumps tonight but there's ball going on so no court. Fuck more depth jumps, I need to go at the rim. I suck at depth jumps. Will sleep well tonight and go tomorrow afternoon.

9057
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2011, 10:37:30 am »
Quote from: adarqui on January 14, 2011, 03:17:06 am
your use of the strikethrough formatting is cracking me up.. hahafsuhaah

congrats on that PR and finally getting some good sleep ;d

pc


Haha yeah well I figure it's best to hold myself accountable and note when I've skipped or subbed something. Plus tbh I don't really like your format, so I'm just gonna stick with this.

yesterday:

BW = idk but I finally bought a scale, it's shipping
SORENESS =  none
ACHES/INJURIES = right quad was bugging off and on all day
FATIGUE = none
DIET = solid

work
SMR x over an hour

Quad was flipping out for some reason and I've been bad about SMR, so I did a real thorough job, bottoms of feet all the way up to traps. Feet especially were tough. I really like the SMR exercise I found for them, though: Take two tennis balls, find something to hold onto for balance, and just step on the balls, alternating feet and moving them back and forth to hit different spots. Intense and my left foot was a bit pissed right afterward, but feet felt better after that.

Also, I got plenty sleep last night.

9058
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: January 14, 2011, 10:24:01 am »
Confused. You dunked on 10' with a 7'5.5 reach and 36" RVJ? Does not compute, my reach is .5" higher and I was figuring I'd need 38" to dunk.

9059
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: January 14, 2011, 10:22:17 am »
How's weight gain going?

9060
Program Review / Re: So which is it? Jump Manual, Vertfreak or Flying in Four?
« on: January 14, 2011, 10:06:00 am »
Quote from: Damien on January 14, 2011, 09:55:29 am
Quote from: nba8340 on January 14, 2011, 04:04:26 am
not sure why you guys are your saying flying in four is a scam.  I have it, it's legit.  I'm pretty sure kelly wrote the workouts.  All it is is basically three different 4 week programs, beginner , intermedaite, advanced and it includes a little about stretching , the testing day what to do.

4 inches in 4 weeks...

I would pay for this only if it pertained to increasing my penis length and only if the testimonials were REALLY solid and believable.

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