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Messages - LBSS

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9436
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.

9437
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.

9438
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.

9439
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.

9440
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.

9441
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.

9442
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 19, 2010, 04:42:02 pm »
Thanks adarq!

9443
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

9444
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...

9445
800m+ Running and/or Conditioning / Re: Barefoot running - feet, before & after
« on: September 15, 2010, 02:45:17 pm »
Ah, cool. Gotta wear EEE shoes now, I guess.

9446
Pics, Videos, & Links / Re: funny / horrible training videos
« on: September 15, 2010, 11:49:57 am »
More  :o :o :o

<a href="http://www.youtube.com/watch?v=toyTLb5eO_U" target="_blank">http://www.youtube.com/watch?v=toyTLb5eO_U</a>

9447
Pics, Videos, & Links / Re: funny / horrible training videos
« on: September 15, 2010, 11:49:18 am »
Quote from: LanceSTS on September 14, 2010, 05:29:39 pm
  Yep, people dont realize how dangerous that wide, unbalanced catch is.  One of the old strength coaches here was trying to match power clean reps with Josh McCown when he was here, they had 315 on the bar and when the strength coach caught it similar to what the kid in the video did, he tore both ACL's simultaneously. 

Holy shitballs.  :o

9448
800m+ Running and/or Conditioning / Re: Barefoot running - feet, before & after
« on: September 15, 2010, 11:44:18 am »
Fuck all you ho's, this makes no sense.

9449
800m+ Running and/or Conditioning / Re: Barefoot running - feet, before & after
« on: September 15, 2010, 10:35:39 am »
what?

9450
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 15, 2010, 10:32:49 am »
Question about the vertec: Do you re-measure the bottom rung every time? Looks like it's leaning a little bit so maybe not exactly the height you meant it to be?

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