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Messages - LBSS

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9346
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 23, 2010, 10:00:55 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

My mood right now:  :D

warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups

work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s

cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches

No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway ;D. Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.

9347
Basketball / Re: The "Regular people dunking thread"
« on: September 23, 2010, 09:50:51 pm »
Damn, I wanna see that Mizzou vid now but it's not showing up.

9348
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2010, 03:57:39 pm »
Why will reaching 145 lbs allow you to eat massive amounts without gaining weight?

9349
Strength, Power, Reactivity, & Speed Discussion / Re: Latest Kelly Baggett's article including VJB 2.0 announcement!!!
« on: September 23, 2010, 11:00:47 am »
God damn it, now this article has me second-guessing my training plan again. I THINK TOO GOD DAMN MUCH ALREADY, FOR FUCK'S SAKE!

I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot. I will not change my plan until I've given it a real shot.

9350
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2010, 08:34:32 am »
Quote from: Zetz on September 22, 2010, 08:26:52 pm
If I was at 145 lbs. I'd look pretty big (compared to now... maybe) Right not my body seems comfortable right under 140. I can't "bulk" because I have really hard time adding fat. According to my friend he was the same until after high school, then his weight fluctuated a lot.

oooooowhaaaaaaaaaat?

9351
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2010, 08:34:00 am »
Quote from: adarqui on September 22, 2010, 04:03:12 pm

 once im 145 or so i'd be able to eat massive amounts of food without gaining any weight, that's how it was growing up (16-24) or so, before i went through crazy bulk (lower activity, insane amounts of peanutbutter/bread/milk etc).

peace


ooooooowhaaaaaaaaaaaat?

9352
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: September 23, 2010, 08:30:49 am »
Fartleks are so fun. Should get back into doing those, it's basically the least-boring way to do cardio ever, especially if you have a partner.

9353
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: September 22, 2010, 09:15:45 am »
legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.

9354
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 21, 2010, 09:38:42 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

pain: none
soreness: hamstrings, glutes, shoulders

warm up
jump rope
foam roll hips and upper legs
core stretches from Stretch to Win, done and slow-fast pace
sprinter's warm ups

work
10y sprint x5, uphill
DSVJ RL x15 or so -- my dominant plant is LR, so I figured I'd get some practice going the other way
ice skater x2x5 -- balance was off
tuck jump x2x5 -- um, slow

REA squat x2x3x95 -- too heavy
jump squat x3x3x75 -- better
core circuit x3
--ab wheel x12
--leg lower x10
--side plank x30s/ea

cool down
stretch

Soreness definitely played a role in all the work today. This will all feel better once I've gotten into a groove.

9355
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 21, 2010, 09:49:28 am »
Journal edit: A la vag, I'm going to stick to the ratio set up. Green means a completed workout. SH=strength/hypertrophy, SP=strength/power, SR=speed/reactivity.

9356
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 20, 2010, 11:26:53 pm »
Ran ~2 miles, very easy pace, just to get blood circulating a bit. Stretched a bit.

Sore.

9357
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 20, 2010, 02:07:48 pm »
Bizarrely, I could not get to sleep last night until like 5:30. Woke up at 7:30 (normal time) and emailed my boss to say I'd be late to work, then slept until 10. WTF.

9358
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 19, 2010, 04:42:02 pm »
Thanks adarq!

9359
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 19, 2010, 04:18:08 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
mobility
EDIT: ankle rehab, but cut it a bit short because I realized it was dumb to be working my calves before I do anything else; will move these to the end of future workouts
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise  :)
ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch

9360
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 15, 2010, 08:30:53 pm »
So it turns out that not squatting for a while means that you lose the form somewhat. In my case, apparently because I can't probably abduct my thighs anymore on the way up. So I'll start light.

warm up
shoot hoops
jump rope
stretching/mobility

work
SVJ 2x5
ice skater 2x10
pogo 2x10
jump squat 2x3x75
squat 2x5x255, 4x255 -- fail cause I was focusing too hard on abducting...oops
SS x3
--dips x10
--chin up x5

cool down
stretch

Nice and easy...

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