9316
Program Review / Re: The Four Hour Body by Tim Ferriss
« on: January 02, 2011, 01:01:43 pm »
HAHAHAHAHAHAHAHAHAHAHAHAHAHA
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9317
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.
9318
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 31, 2010, 07:33:58 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.
9319
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.
9320
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.
- 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.
- 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.
- 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.
9321
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.
9322
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.
9323
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
- 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
9324
Progress Journals & Experimental Routines / Re: 2011 Goals Index
« on: December 29, 2010, 12:02:06 pm »
Goals
Everything else is gravy.
EDIT: Because it's worth writing down, here is the gravy.
- 1. nope-------dunk
Everything else is gravy.
EDIT: Because it's worth writing down, here is the gravy.
| current/past | goal | |
| weight | 170# | 180# |
| trap bar dead lift | 360# | 420# |
| squat | 320# | 375# |
| running vertical jump | 32" | 38" |
| overhead press | 5x135# | 5x165# |
| dips | 15xbw+8 | 10xbw+45 |
| pull ups | 13 | 10xbw+25 |
| 10-yard dash | ? | 1.67s |
| 20-yard dash | ? | 2.77s |
| 40-yard dash | ? | 4.80s |
9325
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
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
9326
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 22, 2010, 02:56:44 pm »9327
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 22, 2010, 02:50:31 pm »9328
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.
9329
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>
Things Eric Cressey has done: just that.
9330
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.