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Messages - LBSS

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9241
Strength, Power, Reactivity, & Speed Discussion / Re: Planning my training ahead
« on: October 21, 2010, 10:41:32 am »
FWIW, I agree with steven-miller. Of course, it's a bit of pot calling the kettle black as my tendency is also to overcomplicate things. But it's always easier to tell someone else the right thing to do and in this case, I think you're probably better off with a simpler scheme. Why not just do Starting Strength or something, plus assistance for calves, arms and core? Or stronglifts 5x5? If you're eating right, you should grow plenty and gain a lot of strength on that.

9242
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 19, 2010, 08:36:29 pm »
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- solid until people started showing up, lol
basketball court was open but the volleyball people were starting to gather, so I just went straight into:
1-step VJ x~12-15, more consistently ~30" than the other day, felt better
2-step VJ x~5, no improvement over the 1-step, except one or two; still felt better than the other day

then

warm up cont'd
foam roll

work (60s between sets, 120s between exercises)
tuck jump 3x10
pogo 3x10
ice skate 2x10
RFI 3x10s (L 42, 42, 40; R 42, 44, 40)

cool down
stretch

On to the "power" phase...

9243
Peer Reviewed Studies Discussion / Re: Loaded vs. unloaded plyos -- effects on basketball players
« on: October 19, 2010, 08:31:07 pm »

9244
Bios / Re: Animals
« on: October 19, 2010, 02:22:38 pm »
Quote from: Joe on October 19, 2010, 01:51:14 pm
Quote from: ARowe on October 18, 2010, 02:33:19 pm
Quote from: adarqui on September 30, 2010, 06:29:01 am
doggy vert

http://www.youtube.com/watch?v=ljRayHV6Di8

If I were there I would have yelled "GET THAT SHIIIIIIIT" right before his run-up. 

I thought that video was going to have something to do with cows.

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=26538637

9245
Peer Reviewed Studies Discussion / Loaded vs. unloaded plyos -- effects on basketball players
« on: October 19, 2010, 11:13:59 am »

9246
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 19, 2010, 09:49:20 am »
Quote from: adarqui on October 18, 2010, 11:15:19 pm
Quote from: LBSS on October 18, 2010, 08:12:46 pm
jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$


Yeah, dude. Nothing feels quite like falling into a smooth cadence at an easy pace. There's something hypnotic and relaxing about it. Plus my second-day DOMS from the BSS is better than it would have been thanks to the running and the nice stretch I did afterward.

Supposed to rain tonight, so I may have to sub some gym exercises in for the sprints and running jumps. Gotta give some thought to that today, want to have adequate volume so the workout is kind of comparable to what I would do outside.

Something like
jump rope x whatever, mix in double unders
RFIs 3x10s/ea (count contacts)
ice skaters 2x10
pogos 3x10
tuck jumps 3x10
drop step jumps x15-20

core circuit

Thoughts?

9247
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 18, 2010, 08:12:46 pm »
jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

9248
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 18, 2010, 02:31:47 pm »
Glutes are sore today. No surprise there.

In other news, I think I'm going to keep bench, BOR and some other work in there on SP days just because the frequency (1/3 workouts) doesn't seem like enough to progress on those exercises and I don't see any reason why I shouldn't be. Progressing, I mean. Nothing grindy or too draining, obviously. The main focus of the workout won't change, I'll just add some upper body and core stuff after the jumps, REA squats and jump squats.

9249
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 18, 2010, 01:36:48 pm »
When it rains, it pours. Nice job, man.  :highfive:

9250
Pics, Videos, & Links / Re: Rudy Gay with the Awesome Putback
« on: October 18, 2010, 09:48:57 am »
Quote from: Raptor on October 18, 2010, 01:07:08 am
I keep remembering how Gay missed like 3 dunks, some wide open, in the World Championship.

I keep remembering how his head was like two inches below the rim on a putback in traffic.

9251
MUSiC anD SHeeT! / Re: Chiddy Bang
« on: October 17, 2010, 06:37:20 pm »
Best track is "Get Up in the Morning."

9252
Pics, Videos, & Links / Re: Rudy Gay with the Awesome Putback
« on: October 17, 2010, 06:35:33 pm »
We share a home state  8)

9253
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 17, 2010, 06:16:46 pm »
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot around -- pretty good
core stretches
adv glute bridge x15

work
1 step jumps x~20 -- mostly around 29", bit weak/slow
2 step jumps x~8 -- mostly around 30", same

REA squat 2x3x85
jump squat 3x3x85
bench 3x5x185 -- went a bit light given my epic fail last time
BOR 3x8x145 -- best BOR sets yet, I think; will up weight next time
circuit x3, rest as needed between exercises, 90s rest between circuits
--BSS 12x110 (ow)
--crunch 15x45
--chin up x8 -- form sucked on these
--push up x20

cool down
walk home
stretch

9254
Injury, Prehab, & Rehab talk for the brittlebros / Re: Lateral knee "clicking" not affected by rolling IT band
« on: October 15, 2010, 04:47:13 pm »
Far out, thanks dude. Know any good orthopedic practices that have a foot-and-ankle-focused surgeon on the team?

9255
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 15, 2010, 10:12:38 am »
The first one is dominant, probably the coolest/most professional-looking thing I've seen of yours. Would be better with a make though  ;D

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