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Messages - LBSS

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9706
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 21, 2010, 01:46:31 pm »
Word, thanks man.

After taking a few days off, it's time to figure out how I'm going to work around this thing. It's still uncomfortable, but no pain except on extreme dorsiflexion/eversion and plantar flexion/inversion. Any recommendations for lower body exercises that don't involve the ankles?

In the meantime, I will continue to do upper body work and increase the focus on core strengthening. Once the ankle feels normal again: balancing, mobility/stretching, maybe some BSS iso holds, GHR, working in more compound/weighted stuff as it gets stronger. I will probably take a month off from ultimate.

Here we go again...

9707
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 20, 2010, 06:44:32 pm »
What are those?

Ankle is worse than I thought btw. Bit of swelling and still painful even 24+ hours later. I've been good about the treatment stuff, too. Shiiiiiiiit.

9708
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: June 19, 2010, 06:30:54 pm »
Quote from: steven-miller on June 19, 2010, 05:33:29 pm
Stir fry is looking good, did you like it? I would love to contribute some pics to this thread but my girlfriend is currently abroad and took the camera with her...

How is paleo diet so far? I am thinking about moving in that direction eating wise but I actually don't know if I have the cooking skills under my belt to actually like it  ;D

Please, no paleo. It's just really dumb. Really dumb. Nothing wrong with low-carb in some contexts but "going paleo" doesn't make any sense.

9709
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 19, 2010, 04:53:44 pm »
It felt great going in, but I rolled my ankle at practice. Not serious but it hurts on flexion and eversion and is not normal. Now it's ice/NSAIDs/wrapping/rest.

Fuck. My. Life.

That is all.

9710
Basketball / Re: NBA combine vert numbers
« on: June 19, 2010, 04:51:17 pm »
But I mean their approach numbers were like 3-4 inches off from the standing numbers, for a lot of them. That's what I thought was interesting: they're supposed to all be super reactive and whatnot and a bunch of them just aren't, or weren't during that test.

And yeah, I'm an insider, haha.

9711
Basketball / NBA combine vert numbers
« on: June 18, 2010, 04:02:32 pm »
Mostly good but not mind-blowing. I was mostly surprised by how little difference there was between a lot of the "no-step" verts (which I assume are just SVJs) and "maximum" verts (which I assume are running or at least approach jumps). Some people were much better on the latter (Luke Babbitt had like an 8" improvement from standing to running, for example), but most weren't that much better.

http://insider.espn.go.com/nba/draft2010/insider/columns/story?columnist=ford_chad&page=Draftchart-100526

9712
Futbol (soccer) / Re: World Cup
« on: June 18, 2010, 01:04:21 pm »
FUCK THAT FUCKING MISCARRIAGE OF JUSTICE! FUCK KOMAN COULIBALY AND THE ENTIRE REPUBLIC OF MALI! I'LL KILL YOU ALL!


FUUUUUUUUUUUUUUUUUCK

9713
Injury, Prehab, & Rehab talk for the brittlebros / Re: Runner's Knee thread
« on: June 17, 2010, 06:36:25 pm »
Quote from: brucelee on June 17, 2010, 06:16:33 pm
I can tell my left leg is weaker on the lunge, maybe I'll do more reps with less weight on my left leg

I'm not even close to an expert on rehab, so take this with a grain of salt, but I don't think that's a good idea. You should never encourage an imbalance. Let your left leg be the limiting factor but do the same thing for each. So if your left leg can do 3x5x70# (for example), and your right could do 3x5x90#, do the former for each leg. You may not be progressing on your right but once you've brought the left leg to the point where it can do 3x5x90, you can start working evenly on both.

9714
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 17, 2010, 05:26:41 pm »
Ankle feels okay although it gets stiff if it's still for too long. Hurt a bit this morning but was okay as soon as I started moving around.

Knee feels okay relaxed or in extension but flexing against resistance from about 30 degrees to about 90 degrees is still a bit uncomfortable. Not really pain, just doesn't feel like the left one does. Either way, gonna try a few jumps later and see how it does. Worse comes to worst I'll just jump rope and do upper body/core.

9715
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 17, 2010, 12:01:33 am »
Yup and yup. Ankle felt a bit off this morning but is 95% now. Of course, I couldn't get off scot-free, so now my right knee is acting up. Hamstring insertion on the back/outside (posterior lateral?), same place as before but it's been okay for a while now. FML. More NSAIDs tonight and hopefully it'll be strong tomorrow.

Oh yeah, my workout today was...resting.

9716
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 15, 2010, 11:54:49 pm »
Workout today

Summer league game 1:

Team seems really cool. Game was fun although pretty disorganized because everyone was still getting to know each other and whatnot. Plus the twin brother of the guy who runs the league is on my team and he sucks, just has horrible instincts and clogs the offense a lot. I played meh D, decent O. Need to improve my mark and also ability to lay out for D's. Scored a bunch of times (5?) on fast breaks which was pretty sweet. They turned the lights off on us with the game tied 15-15, next point wins  >:(

Also I turned my ankle juuuust a little bit so I sat out the last few points. Iced a bit, gonna take some acetaminophen and do nothing tomorrow. Hopefully it'll be okay on Thursday cause we don't have a game and I'd like to do some jumping.

9717
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 15, 2010, 09:04:02 am »
Quote from: adarqui on June 14, 2010, 06:25:18 pm
Quote from: cowed77 on June 14, 2010, 11:09:53 am
there's this pain in my right arch of my feet, like its being stretched or something.

actually it's been there since a year or 2 ago already, just that i see it as just more of a minor irritant than anything else haha. somedays i dont feel it, somedays it gets quite icky. also happens when i wear shoes like chucks or vans for awhile... what gives huh?

looks like i need to strengthen my ankles as well, those sprains from ages ago are coming back to haunt me, sometimes the ankle aches in a few spots.

i've had that.. i had it very bad actually, had to stop jumping/sprinting etc for a few months, it was so painful.. only thing that fixed that was resting :/

my feet have gotten so much stronger since wearing nike zoom waffle racers.. they really help strengthen your feet, i imagine vibrams would also help.. vans/chucks have bad arch support so, that might be the reason.

peace

Plantar fasciitis is a bitch. Try rolling the arch of your foot with a tennis ball or bouncy ball, stretching your big toe nice and long (60 seconds each in the morning and evening is ideal according to my PT), and doing some barefoot warm-ups. Here's what I do for my feet before a sprinting/jumping workout (all x15-20 yards):

walk forward on outsides of feet
walk forward on insides of feet
walk with feet turned out (penguin style)
walk with feet turned in (pigeon-toed style)
walk backwards on toes
walk forwards on heels

Takes about two-three minutes.

I would also say, DO NOT switch straight into FiveFingers or other barefoot-type shoes for running or jumping. Try walking around barefoot a bit,

9718
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 14, 2010, 09:20:46 pm »
Gonna be at a conference all week and ultimate starts tomorrow, so schedule might be a little weird.

Warm up
usual
couple extra things for shoulders/torso

Work
bench 3x5x175
DB row 3x8/armx60

Cool down
stretch

9719
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 13, 2010, 05:40:49 pm »
Yesterday (Saturday): rest/watch World Cup/drink

Today

practice for a couple hours

Yay! It was hot as shit, though. But I played well and our team is looking a little more coherent since I last made it to a practice.

9720
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 11, 2010, 05:26:29 pm »
Couldn't make it to the gym today and practice got moved to Sunday cause of the WC tomorrow :D so had to do a little quickie at home.

No warm up ( :-X don't tell anyone)

ankle hops 2x10
CMJ 2x5
BSS iso hold x60s each leg

stretch
foam roll

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