9661
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.
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9662
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.
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.
9663
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.
9664
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.
Sore.
9665
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.
9666
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 19, 2010, 04:42:02 pm »
Thanks adarq!
9667
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
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
9668
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...
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...
9669
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.
9670
Pics, Videos, & Links / Re: funny / horrible training videos
« on: September 15, 2010, 11:49:57 am »
More 
<a href="http://www.youtube.com/watch?v=toyTLb5eO_U" target="_blank">http://www.youtube.com/watch?v=toyTLb5eO_U</a>
9671
Pics, Videos, & Links / Re: funny / horrible training videos
« on: September 15, 2010, 11:49:18 am »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.
9672
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.
9673
800m+ Running and/or Conditioning / Re: Barefoot running - feet, before & after
« on: September 15, 2010, 10:35:39 am »
what?
9674
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?
9675
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: September 15, 2010, 10:23:53 am »
From earlier this week.
The details of the first half of the dream are vague, but I know that in general I was with a group where people kept dying or suffering weird puncture-type wounds (including me). Very much a horror-movie feel, like, "Who's the killer?" So we were trying to figure it out and we ended up in this creepy old house owned, apparently, by the receptionist in my office. She's a fat middle-aged lady, perfectly nice as far as I can tell although I don't interact with her much. We had some theory about why the source of the evil would be in this house so she let us in so we could look around. We were snooping and opening and doors and whatnot and then someone opened a door to the basement and thousands of bats started flying out and swarming around. "Aha!" we thought. "That makes sense...bats!" And then a little creature that looked like an ewok but which in the dream was clearly called a hobbit walked out and started coming toward us. It seemed about ewok-sized as it came out the door but as it moved toward us it got smaller and smaller until finally it was about 4 or 5 inches tall.
We were satisfied with the bat answer but then we turned around and the receptionist-lady (Sharon) was standing there, kind of looming, and started to make some speech about how foolish we were and her powers and her teeth got real long and sharp and she turned bright red and she was smiling very creepily.
Then I woke up.
Then later, as I was remembering the dream, I began to realize that there were all kinds of very cinematic touches here and there foreshadowing the fact that Sharon was the evil thing. For example, there was a "shot" while we were snooping around in which she could be seen in the kitchen in the background, kind of out of focus, putting live frogs into a pot and kind of smiling.
The details of the first half of the dream are vague, but I know that in general I was with a group where people kept dying or suffering weird puncture-type wounds (including me). Very much a horror-movie feel, like, "Who's the killer?" So we were trying to figure it out and we ended up in this creepy old house owned, apparently, by the receptionist in my office. She's a fat middle-aged lady, perfectly nice as far as I can tell although I don't interact with her much. We had some theory about why the source of the evil would be in this house so she let us in so we could look around. We were snooping and opening and doors and whatnot and then someone opened a door to the basement and thousands of bats started flying out and swarming around. "Aha!" we thought. "That makes sense...bats!" And then a little creature that looked like an ewok but which in the dream was clearly called a hobbit walked out and started coming toward us. It seemed about ewok-sized as it came out the door but as it moved toward us it got smaller and smaller until finally it was about 4 or 5 inches tall.
We were satisfied with the bat answer but then we turned around and the receptionist-lady (Sharon) was standing there, kind of looming, and started to make some speech about how foolish we were and her powers and her teeth got real long and sharp and she turned bright red and she was smiling very creepily.
Then I woke up.
Then later, as I was remembering the dream, I began to realize that there were all kinds of very cinematic touches here and there foreshadowing the fact that Sharon was the evil thing. For example, there was a "shot" while we were snooping around in which she could be seen in the kitchen in the background, kind of out of focus, putting live frogs into a pot and kind of smiling.