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Messages - LBSS

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9046
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2010, 11:27:20 pm »
s1: volume-strength
- RATING (7/10)

- warmup

- ME jumps (~5-7 x 2)
Shite. 30-31.

- MR double leg bounds: 5 x 5
Okay, better than last time.

- SQUAT: 3 x 3
260, 260, 260 == tweaked something in my right hip. TFL plus something else just on the medial side of the hip flexor. Sharp pain, happens during the concentric portion just before I get back to standing. Tried stretching it out and working it with thumbs/theracane a bit in between sets. Got through all these sets, weight felt light and form felt good otherwise. But...

-SQUAT 3x8
Got one rep and realized the hip was just not having it. Frustrated. Hip still feels wonky when I move it around but doesn't hurt at all. Just like something is a bit loose or off or something.

- OHP: 3x5
115, 115, 115

- DB row: 3x8
55, 55, 55

- UNILATERAL: 3 x 3e (BSS)
No. Was done with legs at that point.

- OPTIONAL: CORE (Y/N?) x2
crunch x50
side crunch x25e

- STRETCH
foam rolled good first, then stretched

Frustrated. One-step jumps were again better than full run-ups. WTF happened.

Also, I need to start eating more. Nutrition is not on point and that's stupid because I know better.

9047
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2010, 10:17:02 am »
Quote from: Damien on December 16, 2010, 10:01:52 am
Hey LBSS, have you read Alan Aragons book? His articles are good and the reviews say its a great book. I think I'm going to buy it soon :strong:

Girth Control? No, haven't read it. Have heard nothing but good things, though, and believe them because what I've read of his elsewhere has always been spot-on. He's tight, I subscribe to his research review.

9048
Program Review / Re: Squat flex and jump manual or the gym?
« on: December 16, 2010, 09:57:23 am »
Quote from: Damien on December 03, 2010, 01:58:52 pm
http://cgi.ebay.com/Olympic-Standard-Barbell-Free-Press-Bench-Squat-Stands-/230554826188?pt=LH_DefaultDomain_0&hash=item35ae2375cc#ht_4548wt_1141
wtf, look how cheap!!! :o
you could just work one day and buy one of these lol

The picture of the guy doing a squat halfway down the page is priceless.

9049
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2010, 09:37:00 am »
Quote from: adarqui on December 16, 2010, 12:05:02 am
Quote from: LBSS on December 15, 2010, 09:35:43 pm
took the ol' gf to the gym today.

warm up
foam roll
mobility

work
teach gf squat, dl, ohp and chin up
row x10 mins @easy pace
incline walk @14 incline x15 mins

cool down
stretch

hot. pics.


ya man make sure your mindset is solid when jumping, think about those aggressive runups and getting a little deeper into the plant, since that helps you.. FUCKING GET UP THERE THOUGH, BEFORE YOU JUMP, SMACK URSELF IN THE FACE AND IMAGINE IT'S ME SMACKING YOU.

Haha, I think she would have smacked me if I'd tried to take a picture. She's a dancer, had never seen the inside of a weight room before, was not comfortable in there. Stronger than she expected, though, lol. Better at chin up (negatives) than what's-his-face who does two and quits.

Anyway, got decent sleep last night and the night before, looking forward to jumps today. I think the real key is just focusing and getting really fired up. That's much easier for me when there's no one else around, but whatever. Gotta do it anyway.

9050
Article & Video Discussion / Re: Nike Sparq Drills
« on: December 16, 2010, 09:29:03 am »
But the commercials were so tight a couple years back...

9051
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2010, 09:35:43 pm »
took the ol' gf to the gym today.

warm up
foam roll
mobility

work
teach gf squat, dl, ohp and chin up
row x10 mins @easy pace
incline walk @14 incline x15 mins

cool down
stretch

9052
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 15, 2010, 12:18:45 pm »
Quote from: Raptor on December 15, 2010, 08:15:06 am
You haven't done any MSEM yet have you?

Jesus you're lazy.

9053
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2010, 09:31:43 am »
I think my approaches regressed somehow. Like I'm overthinking it or something and that's translating into weak run ups, poor acceleration into the plant. On the ones where my approach doesn't suck, I was getting up okay. Not great but okay. Frustrating but I'm not too worried about it for the time being.

9054
Nutrition & Supplementation / Re: DOPE recipes!
« on: December 15, 2010, 09:26:55 am »
Alternative for the Irish stew: use chicken stock instead of water, or replace some of the water with chicken stock.

9055
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2010, 10:57:40 pm »
s4: deload-reactive

- RATING (6/10)
felt good but got like 4.5 hours of sleep last night, so...

- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2)
7, 5 == damn, mostly 30-30.5, maybe 1 31 and 1 31.5

- ME MR double leg bounds: 5 x 5
best set was third set, first time doing these so nothing else to compare it to

- ME MR tuck: 5 x 5
meh, meh, meh, okay, okay

- ME MR pogo: 5 x 5
meh, meh, meh, okay, okay

- STRETCH

All in all, kind of disappointed. Work got in the way of sleep, unfortunately. And with that, time for bed.

9056
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 14, 2010, 06:08:28 pm »
You are the most consistent PR-setter on the whole forum.

9057
Introduce Yourself / Re: for 45" running vert
« on: December 14, 2010, 05:52:15 pm »
Quote from: Chris Hickson on December 14, 2010, 02:22:51 pm
umm no, not really...just recently he got consistent and getting real strong fast.

Monday: lifting in garage, 7 degreees lol, toes got frozen.
squats
135x7
135x10=close feet
135x10-wide
135x10-close feet
135x10-wide
225x10-close, very fast set.
cleans
225x1, jerked it easy too.
275x1-got it but split legs a little, bad form, but good strength/explosiveness.
about it, may have done actually more sets on squat (135x10) but I didn't keep track, just was alternating wide and close without oly shoes....Knees are doing real good. Not getting surgery for pec since it wasn't detached.

 :highfive:

9058
Strength, Power, Reactivity, & Speed Discussion / Re: NEW type of depth jump experimentation time
« on: December 14, 2010, 12:43:56 pm »
Kellyb: What is a black person. Serious question.

9059
Surfing, Skateboarding, Motorcross, Extreme Sports, etc. / Re: Fearless
« on: December 13, 2010, 06:17:22 pm »
The trick at 3:29 is so dirty.

9060
Olympic Weightlifting / Polish lifting in the 70s
« on: December 13, 2010, 02:07:08 pm »
Saw this series linked on CF's forum. At work so haven't watched it yet but it got some enthusiastic recs over there. Saving it for later.

http://www.youtube.com/view_play_list?p=308D0F3E52764BA9

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