9616
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9617
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 19, 2010, 09:49:20 am »jog x3.6 miles at easy pace, about 30 mins
stretch
Such a perfect night for running. I feel great.
nice!@$!$
Yeah, dude. Nothing feels quite like falling into a smooth cadence at an easy pace. There's something hypnotic and relaxing about it. Plus my second-day DOMS from the BSS is better than it would have been thanks to the running and the nice stretch I did afterward.
Supposed to rain tonight, so I may have to sub some gym exercises in for the sprints and running jumps. Gotta give some thought to that today, want to have adequate volume so the workout is kind of comparable to what I would do outside.
Something like
jump rope x whatever, mix in double unders
RFIs 3x10s/ea (count contacts)
ice skaters 2x10
pogos 3x10
tuck jumps 3x10
drop step jumps x15-20
core circuit
Thoughts?
9618
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.
stretch
Such a perfect night for running. I feel great.
9619
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.
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.
9620
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 18, 2010, 01:36:48 pm »
When it rains, it pours. Nice job, man. 
9621
Pics, Videos, & Links / Re: Rudy Gay with the Awesome Putback
« on: October 18, 2010, 09:48:57 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.
9622
MUSiC anD SHeeT! / Re: Chiddy Bang
« on: October 17, 2010, 06:37:20 pm »
Best track is "Get Up in the Morning."
9623
Pics, Videos, & Links / Re: Rudy Gay with the Awesome Putback
« on: October 17, 2010, 06:35:33 pm »
We share a home state 
9624
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
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
9625
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?
9626
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 
9627
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 »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.
9628
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.
Usually (in my experience) the insurance company takes care of it.
9629
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
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
9630
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?