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Messages - LBSS

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9751
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.

9752
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

9753
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.

9754
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.

9755
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.

9756
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.

9757
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.

9758
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.

9759
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>

9760
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.

9761
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

9762
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

9763
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.

9764
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 10, 2010, 07:59:49 am »
W/r/t midfoot adaptation, why not start with some high-volume extensive tempo on grass, barefoot? Keep running naturally in shoes (i.e. heel-toe) but cut back the volume, and add something like 2500m of tempo in five sets, with double the time of the run as rest before the next rep, and double the time of the 100m rest periods as the rest between sets. Charlie Francis style:

11111
1211
221
1112
2111

That would start to accustom you to maintaining a good pace with your COG farther forward.

Another quick thing: From the Sports Science guys' series on running, one thing that seems to lead people to injuries is trying to force a different heel strike than is "natural" while wearing shoes. So maybe spring for some FiveFingers or start toughening up those soles?

9765
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 10, 2010, 07:49:30 am »
Word, I would want to work my way up to that and the mile, too, considering I haven't run more than 100m in a straight line at any speed since...June?

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