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Messages - LBSS

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9406
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.

9407
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.

9408
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:

9409
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.

9410
MUSiC anD SHeeT! / Re: Chiddy Bang
« on: October 17, 2010, 06:37:20 pm »
Best track is "Get Up in the Morning."

9411
Pics, Videos, & Links / Re: Rudy Gay with the Awesome Putback
« on: October 17, 2010, 06:35:33 pm »
We share a home state  8)

9412
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

9413
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?

9414
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

9415
Injury, Prehab, & Rehab talk for the brittlebros / Re: Lateral knee "clicking" not affected by rolling IT band
« on: October 15, 2010, 09:40:24 am »
Quote from: Raptor on October 15, 2010, 03:27:14 am
That's because you use the state's medical system.

No. I and nearly everyone I know have private insurance and visit private doctors, private imaging centers, private physical therapists, private hospitals, etc. The state only provides for people who have completely fallen off the cliff, either by being unemployed, past retirement age, or too poor to afford private insurance.

9416
Injury, Prehab, & Rehab talk for the brittlebros / Re: Lateral knee "clicking" not affected by rolling IT band
« on: October 14, 2010, 08:31:40 pm »
That's what I thought. So, the way insurance works here in the States (if you have it) is, a doctor prescribes something for you. Say, an MRI. Then you go to the MRI place, where they get your insurance information. Then take the images and, based on your insurer, you pay a certain amount in co-pay. On my insurance it would be like $15 or $20. The MRI place bills your insurance company for the rest. If the insurance company decides that the MRI was the right thing for you get (based on the doctor's prescription and other stuff), they pay the MRI place. If they decide it wasn't, they refuse to pay and the MRI place sends you a bill. Then you have to pay.

Usually (in my experience) the insurance company takes care of it.

9417
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 14, 2010, 04:57:01 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

Still felt like shit this morning/early afternoon but managed to get up and make myself some breakfast. Started feeling better so went to the gym. Workout was a bit of a wash but it's okay, I'm still glad I went. Didn't finish all my stuff so I'll throw some extra on after the next workout (SP).

warm up
shoot hoops x a while -- not bad but not as good as the other day
core stretches
glute bridges

work
DLRVJ x15-20 -- pretty consistently around 29.5-30, nothing bad just nothing great
two-step VJ x7-8 thrown in -- got 30 on a couple of these, maybe should switch to two-step for a while before trying full run ups again

squat 3x5x255
DL 5x315 -- back to three plates, baby!
bench 5x185, 2x175 -- fail, this just felt wrong for some reason
DB row 8x60/ea, 2x10x60/ea

cool down
shoot some more hoops
stretch

9418
Injury, Prehab, & Rehab talk for the brittlebros / Re: Lateral knee "clicking" not affected by rolling IT band
« on: October 14, 2010, 04:50:24 pm »
Raptor: Where do you live?

9419
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle Dislocation
« on: October 14, 2010, 04:49:40 pm »
FUUUUUUUUUUCK man. That sucks!  :(

I know a bit about ankle rehab just from personal experience and ad hoc research but that shit is WAY more serious than anything that's happened to my ankles. If you have any questions down the line, once you start being able to move it again and can think about strengthening and stuff, just shoot me a PM.

9420
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 14, 2010, 12:11:11 pm »
Quote from: vag on October 13, 2010, 01:39:50 pm
13 October 2010

Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched  32'' on my way down , definately 33'' at peak , season best!
After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL! :D

Awesome.

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