9631
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9632
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 04, 2010, 07:31:59 pm »
warm up
throw
jog
light stretches
work
practice x1.5 hours, mostly drills and then some 3-on-3 and 4-on-4 at the end
cool down
nope
Ankle felt solid.
throw
jog
light stretches
work
practice x1.5 hours, mostly drills and then some 3-on-3 and 4-on-4 at the end
cool down
nope
Ankle felt solid.
9633
Nutrition & Supplementation / Re: Protein powder
« on: September 04, 2010, 07:29:53 pm »That's interesting. Those "recommended max" estimates tend to be super conservative. If you're worried stay away from EAS and MuscleMilk, but you should be doing that anyway because both of those are a huge ripoff.
I've never used MuscleMilk because it's too expensive. I've been using EAS because I get 5 lbs. for $30 at Sam's. Objectively, what's wrong with EAS?
Edit: True Protein's recession blend seems ridiculously cheap. I may buy some when I run out of the few pounds of EAS I have left (I might as well finish it) It also seems to have a higher amino acid profile. But, I'd still like to know why what I've been buying is a ripoff.
I've never seen it that cheap but aside from price I don't think there's anything wrong with it. So if you can get it for $6/lb, go for it. TrueProtein is cheaper but they have to ship it, so whatever. Wouldn't worry too hard about the amino acid profile and stuff like that.
9634
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 03, 2010, 10:06:17 pm »
warm up
shoot hoops
mobility
movement
10 yard sprint @90% x5
DLRVJ @90% x10
double unders x25 (plus other jump rope)
weights
bench 3x5x185 -- nice and fast
BOR 3x8x135 -- same
cool down
stretch
Jumps were quite low (~28-29") but considering the fact that tonight was the first time I've jumped at all in over two months, I feel okay about that. Legs were reasonably sore, too.
shoot hoops
mobility
movement
10 yard sprint @90% x5
DLRVJ @90% x10
double unders x25 (plus other jump rope)
weights
bench 3x5x185 -- nice and fast
BOR 3x8x135 -- same
cool down
stretch
Jumps were quite low (~28-29") but considering the fact that tonight was the first time I've jumped at all in over two months, I feel okay about that. Legs were reasonably sore, too.
9635
Injury, Prehab, & Rehab talk for the brittlebros / Re: Treating/Distinguishing between peeled skin and blisters
« on: September 03, 2010, 02:02:58 pm »9636
Basketball / Re: The "Regular people dunking thread"
« on: September 03, 2010, 11:18:03 am »
adarq, these are not regular people. These are people who are going to be in the NBA. And Austin Rivers' dad is Doc Rivers. Not regular. Let's get this thread back on track.
<a href="http://www.youtube.com/watch?v=bLrqnlNv4qI" target="_blank">http://www.youtube.com/watch?v=bLrqnlNv4qI</a>
9637
Introduce Yourself / Re: Finally registered lol
« on: September 03, 2010, 11:14:25 am »
Ankle Injury Sufferers of the World Unite!
Make sure you rehab that shit loooooong after it feels "better," dude. Keep doing calf raises, keep stretching, keep doing balancing exercises and strengthening your feet. Even if it feels strong again, I assure you, it is not.
Do not replicate my mistakes of the past 7 years.
And
Make sure you rehab that shit loooooong after it feels "better," dude. Keep doing calf raises, keep stretching, keep doing balancing exercises and strengthening your feet. Even if it feels strong again, I assure you, it is not.
Do not replicate my mistakes of the past 7 years.
And
9638
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 03, 2010, 09:29:21 am »9639
Track & Field / Re: Chris Huffins
« on: September 02, 2010, 10:46:55 pm »
10.22 for a decathlete is insane...
9640
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 02, 2010, 03:59:13 pm »Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5
3d week that i get very sore , damn!
Looks like the age half of the equation is catching up to you
9641
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 02, 2010, 03:06:29 pm »
I was just re-reading the ratio technique article and the other thing that occurs to me is that I could do sprint/jump days completely lift-free. Have strength-hypertrophy and strength-power be done in the gym and something like "reactivity-power" done at the track and on the court. Would simplify logistics a lot.
E.g.
strength-hypertrophy : strength-power : reactivity-power : stim
phase 1, neutral = 2:2:2:0 x2
phase 2, power = 1:2:2:0 x2
phase 3, reactivity/peaking = 0:1:3:1 x1
Pulled those numbers completely out of my ass, but something like that.
Thoughts?
E.g.
strength-hypertrophy : strength-power : reactivity-power : stim
phase 1, neutral = 2:2:2:0 x2
phase 2, power = 1:2:2:0 x2
phase 3, reactivity/peaking = 0:1:3:1 x1
Pulled those numbers completely out of my ass, but something like that.
Thoughts?
9642
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 02, 2010, 10:47:20 am »
u got rabb'd brah! crossfit ftw!
btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.
??
pc
LOL, at least it was just nausea and I didn't feel like I was going to shit my intestines out.
I'm trying to figure out what to do about sprints and jumps. One possible solution would be to get a bike, thus cutting down on the time it takes to get from a field/track to basketball courts to the gym. Another would be to split sprints/jumps and weights into morning and evening workouts. Would require a major schedule shift, though. A third possibility would be to try to find a really flat section of road near the gym and sprint there. My gym's neighborhood is mostly residential -- lots of embassies and the like -- so not much traffic. But running on concrete/asphalt is, um, not optimal.
Speaking of my gym's neighborhood, I was watching Top Chef DC last night and realized that the house the contestants lived in during shooting is half a block from the gym. Saw them shooting once or twice but didn't think much of it. Funny.
9643
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 01, 2010, 08:52:12 pm »
My ankle/foot/leg is officially schizo. Everything felt great today from jump rope on through. I mean, 
but WTF.
warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility
ankle rehab circuit (standard)
work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15
cool down
stretch
lie on the floor trying not to puke
stretch
I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.
but WTF.warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility
ankle rehab circuit (standard)
work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15
cool down
stretch
lie on the floor trying not to puke
stretch
I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.
9644
Nutrition & Supplementation / Re: Protein powder
« on: September 01, 2010, 04:51:35 pm »girlfriends never like protein
Depends on the form it comes in
9645
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 01, 2010, 09:52:15 am »Quote from: Glenn Pendlay
But, I think more important is the fact that you are going right up to failure every time you do this exercise, and are so emotionally hung up on your reps. Everyone has an exercise that they are prone to get too emotional about. One exercise that they base some of their "self image" on, or base an inapropriate amount of their feelings of going forward or backward in training on.
You have to fight that shit, and fight it hard. The more you can divorce emotion from the training process, the better. Training is a process of loading the body a certain amount that causes an adaptation to that load. It is not a process of coming to the gym and proving how strong you are or proving that you have not lost strength or muscle, etc.
I don't have a problem with this when I lift because for me lifting is just fun. But jumping is another story. I hate not being able to jump as well as I want and that's bad news. Need to remind myself of this quote when I start jumping again in earnest. I get so pissed at myself for jumping poorly and that is such a stupid cycle to be in. Training is about getting better a little bit at a time.