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Messages - LBSS

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9376
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 26, 2010, 10:38:19 pm »
Quote from: Joe-Y on October 26, 2010, 08:58:26 pm
damnnnnnnnnnnnnnnnnn

4% body fat?????

More like 9-10%

THIS is 4%:

http://www.facebook.com/album.php?aid=40477&id=100000743616272#!/photo.php?fbid=156850147683105&set=a.156847444350042.40477.100000743616272

9377
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 26, 2010, 01:47:33 pm »
Quote from: arnoud on October 26, 2010, 01:44:48 pm
what the hell? How did you become so ripped? Diet??

Yes.

9378
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 26, 2010, 11:31:54 am »
Quote from: LBSS on October 25, 2010, 05:52:35 pm
Now it's time to fulfill your destiny and become a distance athlete like you've always truly wanted, deep down inside.

4:15 mile
13:15 5k
1:05 half marathon
2:15 marathon
8:30:00 Ironman

GO GET IT.

^^^ That.

9379
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 26, 2010, 09:30:55 am »
Quote from: Flander on October 26, 2010, 07:40:31 am
But first, a twohander of the dribble.  :headbang:

Yeah, I'm with my twin on this one. If you're going to deny your destiny, at least get this.

9380
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: October 26, 2010, 09:28:53 am »
Quote from: Raptor on October 25, 2010, 05:45:40 pm
Yeah, besides that. That's OEDIPAL!

Fixed.

9381
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 26, 2010, 09:27:19 am »
Yeah, I have a bit of hypermobility in my knees: they go back a bit too far when I extend them fully, as in, you know, an explosive triple extension. The extra poundage just got to me last night, I think. SI joint is hypermobile, too. I can put my palms flat on the ground with my legs straight. That doesn't seem to affect anything, though, just saying.

9382
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: October 25, 2010, 11:02:18 pm »
Quote from: Zetz on October 25, 2010, 10:18:23 pm
Monday 10/25/2010:

Got sick sometime Friday night I think. Hit bottom today. All during school I had a pretty bad fever. Got home and started coughing. Felt weak in every sense of the word. Sickness drained my energy today. I'll be good tomorrow though. I'm already starting to feel better. Just need some good sleep tonight and I'll be good to go. Hoping to get 200 lbs. for 3x5 on squats.

Why the hell were you at school if you had a fever?

9383
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 25, 2010, 09:33:28 pm »
Yes. Right hip is buggin and left knee tweaked during the jump squats but this workout felt very good.

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 -- hot and cold
core stretches fast

work
tuck jumps x10
pogos 2x10
15y sprint x4
1-step jump x15*

REA squat 2x3x95
jump squat 3x3x95
squat 3x2x285 -- first rep was awful but rest were pretty good
OHP 3x5x95 -- super light but hadn't done these in a while, so
chin 3x10
core circuit x3, no rest between exercises, 60s between sets
--Pallof press x10x80/ea
--crunch x18x45
--leg lower x12

cool down -- took about 35 minutes, felt great
foam roll
stretch

*These felt as good as jumps have felt for me. Was consistently hitting 30-30.5, when last workout I think I might have hit 30 once. I was just amped for them at the beginning and got a knuckle on the rim on my first jump. I think the sprints helped with that. Dropoff was pretty clear after about the 12th jump, but that's okay. Will get better as work capacity improves.

9384
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 25, 2010, 05:52:35 pm »
Now it's time to fulfill your destiny and become a distance athlete like you've always truly wanted, deep down inside.

4:15 mile
13:15 5k
1:05 half marathon
2:15 marathon
8:30:00 Ironman

GO GET IT.

9385
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: October 25, 2010, 05:42:56 pm »
Quote from: Raptor on October 25, 2010, 05:38:32 pm
I wonder what it would be if everybody was to post porn dreams so to speak... but heck, I won't because they're wayyy to twisted to be posted :ninja:

You mean other than your fantasy about your mom sucking on a lollipop?

9386
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 24, 2010, 11:09:07 pm »
Quote from: adarqui on October 23, 2010, 07:56:00 pm
Quote from: LBSS on October 23, 2010, 07:37:05 pm
In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.

that sucks, the day of the business trip vacation is over.

Haha, it's not over, I hope. But this particular trip was packed and exhausting. Back to work (the gym, I mean) tomorrow.

9387
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 23, 2010, 07:37:05 pm »
In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.

9388
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 22, 2010, 03:49:17 pm »
The funny thing about that is that the dude obviously DOES have a really good vert. It might not be 50" but it could easily be 40." Why would he exaggerate so much when it's so obvious that he's lying, and when his actual ability is so solid?

9389
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 22, 2010, 12:39:15 pm »
Quote from: Flander on October 22, 2010, 12:09:37 pm

Yeah no rush. Everything comes to those that wait and work their nutsacks off in the meantime.

Fixed.

9390
Peer Reviewed Studies Discussion / Re: Loaded vs. unloaded plyos -- effects on basketball players
« on: October 22, 2010, 10:41:08 am »
Quote from: ssr7 on October 22, 2010, 10:31:35 am
Interesting study. I remember Kellyb mentioning that loads on jumping/bounding/sprinting movements should be such that they reduce height/distance covered/sprint times by no more than 10%. Do you think a 10-11% BM load would only elicit a <10% performance drop-off?

No idea. Wonder why he said that...

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