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Messages - LBSS

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9526
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 13, 2010, 09:13:08 pm »
So at some point today I developed a gigantic knot in the middle of my back, on the left side. Thought it would go away with rolling, a good warm up and stretching. I was wrong. Legs still sore, too, foam rolling at the gym on the harder roller was paaaaainful.

warm up
foam roll x30 minutes
jump rope, mobility, stationary bike, stretching

work
jump squat 3x3x65
fucked around with a bunch of other squatting, BSS, etc., but nothing heavy or worth noting thanks to my big fat knot. It's okay, it'll be gone tomorrow or Wednesday.

cool down
stretch

9527
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 13, 2010, 06:53:27 pm »
Alright then, here we go.  :strong:

9528
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 13, 2010, 02:59:24 pm »
LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.

9529
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 13, 2010, 11:38:21 am »
Going to bed earlier, waking up earlier... maybe you're finally coming out of puberty  ;D

9530
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle sprain that just won't heal
« on: September 13, 2010, 10:44:10 am »
Quote from: mike.1283 on September 13, 2010, 05:08:21 am
Ankle issues - my ankle still hasn't fully healed up after about 2 months, and I am asking for anyone's opinion if they know what is going on with it - when I rub ice over the area of the ATFL (Ligament) or just run my finger over the area I get a tingling down into my last 2 toes which makes me believe there's an issue with the nerve, anyone ever hear of this? Something that will go away on its own? Because when I'm doing anything explosive I still tend to get what feels like a "cramp" (even tho ligaments don't really cramp) occasionally, and I'm surprised it hasn't gotten completely better by now.


REST REST REST REST REST REST REST REST REST REST

You shouldn't do anything explosive until the ankle is stable again and if you're still having issues after two months, believe me, it's not stable. You'll start compensating with your knee, and your knee isn't meant to do what your ankle does. That will lead to pain.

So work on stability and strengthening now. It takes time, be patient and you won't be as likely to fuck it up again like I have (four times).

If you want help with exercises and such, let me know. I'm not as good as seeing an actual PT (obviously) but I have craploads of personal experience with ankle rehab.

9531
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 13, 2010, 10:13:04 am »
Soreness shockingly low today, although not gone altogether.  :highfive:

No more ultimate until next year and I'm not hurt at the end of the season, for the first time in three years (!).  :highfive:

Now, no distractions and no reason not to make gains.  :highfive:

Yes, that's three high fives.

adarq, you got any thoughts in terms of approach/ratio of workouts? I can't find the PM I sent you, so I have the sessions I made up (strength-hypertrophy, strength-power, speed-reactivity) but not the setup, which was pulled completely out of my ass anyway.

EDIT: Also, it's a bit early but you got any ideas for me for stim? I realize I didn't include that before.

EDIT 2: Think I will take it relatively easy this week and then test on Friday and Saturday.

9532
MUSiC anD SHeeT! / on the subject of great a capella
« on: September 13, 2010, 12:12:49 am »
The greatest of all time, Bobby McFerrin:

<a href="http://www.youtube.com/watch?v=LtXrKo8Btfc" target="_blank">http://www.youtube.com/watch?v=LtXrKo8Btfc</a>

Yes, he is making two sounds at once there.

9533
MUSiC anD SHeeT! / Re: Marvin Gaye - I Heard It Through The Grapevine (A capella)
« on: September 13, 2010, 12:11:39 am »
A+ nice find.

9534
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 13, 2010, 12:10:03 am »
Today I foam rolled and went to town on my thighs and calves (left in particular felt tight as hell) with the theracane. Felt good and feels even better now. Woot.

Also, started reading Stretch to Win on the recommendation of many. So far, so good.

9535
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 13, 2010, 12:08:07 am »
That submax buttkick thing in the exercise index looks exhausting.

9536
MUSiC anD SHeeT! / Re: 11 String Bass - Jean Baudin
« on: September 12, 2010, 05:43:52 pm »
Still not as cool as what Victor Wooten can do with a conventional bass.

<a href="http://www.youtube.com/watch?v=-1egnmFLeVc" target="_blank">http://www.youtube.com/watch?v=-1egnmFLeVc</a>

9537
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 11, 2010, 09:26:57 pm »
No energy drink needed, brah. Just a close-as-hell Michigan victory over our second-most-hated rival. GO BLUE.

9538
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 11, 2010, 07:25:22 pm »
With respect to that last point above:

RRRRAAAAAAAAAAAAAAHHHHHHHHHHHHHHHH YES YES YES YES YES YES YES YES YES YES YES YES

9539
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 11, 2010, 07:24:46 pm »
Well the tournament was a complete fucking wash. Our captains are nice guys but they suck. One of them got us disqualified for violating the roster rules. So we played three games but needless to say they're all forfeit and we don't get to play tomorrow. I played unevenly but not horribly and my ankle felt 100% throughout. So that was a win.

Also a win: http://scores.espn.go.com/ncf/conversation?gameId=302540087

9540
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 10, 2010, 10:52:22 am »
Quote from: PoPe on September 10, 2010, 10:04:11 am
Lb got ur answer, barefoot runnin is the way. Fat pad trainers make u strike the ground harder as u try to feel the ground through your sole. I also recommend smashin ur soleus wiv ur opposite knee. You'v had lower leg soreness for awhile, soleus is a big cause for lower back aches 2oo.

Sorry if u kno this, but u gota crush them trigger points multiple times evryday xD

PeeeZzz

You type funny.

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