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Messages - LBSS

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9856
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 28, 2009, 05:37:01 pm »
Man, if I could reach 8 feet standing I could touch 10-6 and could dunk a volleyball. Weakly, but still. I'm 5-11 but I only reach 7-5 (I think). Screw having a short reach.

9857
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 27, 2009, 12:03:26 am »
Warm up as usual

Jumping two-step runup
  • one foot x5 each
  • two feet x10-12

Strength
  • Depth jumps 3x5
  • Squat 3x5x210
  • OHP 3x5x105
  • bent BB row 3x5x135

Cool down
  • Jog x10mins @ easy pace
  • stretch

Hips felt really tight. It's remarkable how much less explosiveness and power I have in my left leg than my right. Lots of little box jumps and one-leg box jumps sprinkled throughout rest periods. Weights were good and depth jumps felt good after I realized that I need to make a conscious effort not to look down while I'm leaving the ground. If I look up, I go higher (duh).

9858
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 26, 2009, 10:03:38 am »
I definitely do low bar, so it's probably just a question of finding the right position w/r/t wrists, elbows, shoulders, etc. Yesterday did a bunch of stretching, which felt great. I slept through Feldenkrais class, which is fine. I needed the sleep more than anything else.

9859
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 25, 2009, 12:47:27 am »
Awesome workout today. I repeated the last "A" workout because of my back and the switch to back squats. Back squats felt really good; I took my time with the eccentric movement, kept my torso vertical and went deep. And I absolutely rocked the dead lifts. They just felt solid and I didn't have to mix my grip, which just makes things so much easier. Anyway, here's what I did:

Warm up as usual

Work
  • Squat 3x5x205
  • Bench 3x5x155
  • Dead lift 5x280

Cool down static stretch

One issue is that there's something wrong with the way I'm holding the bar on the squats because my wrists end up getting a little sore by the end of a set. I should be supporting more of the weight across my shoulders and not on my arms but don't know exactly what I'm doing wrong. Not a big deal now but one of those things I could see turning into a problem if I do it wrong for a while.

Feldenkrais tomorrow.

9860
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 22, 2009, 12:09:34 pm »
Yeah this feels like it's between my ribs. Doesn't "hurt" today but I definitely feel it. Front squats are okay as long as they're light but once they get heavy I feel my scapulae start to slide out to the sides, I lose tension and then it can be bad news. 200 felt totally fine but 210 not so much.

Wack.

9861
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 21, 2009, 09:54:55 pm »
Workout SSSUUUCCKKKKEEEDDD tonight. Got some shit going on that is way in my head today and everything suffered as a result. Fuck it. I didn't get to the gym until 8ish, which was actually great because it meant people were leaving and I had space. At 6:30 the place is a madhouse. Anyway, here was the work out:

Warm up as before

Work
  • Depth jumps 3x5
  • Front squat x3x210 FAIL, x5x210 WIN but spot in my upper back that I strained a couple months ago started acting up, so last set was back squat 5x210, good depth (deeper than video)
  • OHP x3x110

Cool down
  • Stretch
  • Foam roll...ouch
  • Shoot hoops x10 minutes

Switching to back squats for Friday, that spot on my back is freaking me out.

9862
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 21, 2009, 02:42:54 pm »
Dude the color scheme for the new domain name is wack, black on dark gray makes it hard to see stuff, and there's so much white on the page anyway because of the text entry box. Maybe it's just my screen or something. Anyway, I've never tried pause rep benching cause I only started benching last week. Seems like a good method; takes the stretch reflex out of the rep which is supposed to be good. I'll try it in warm-ups on Friday.

9863
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 19, 2009, 11:27:38 pm »
Workout today:

Warm up circuit xa bunch
  • Jump rope xa bunch
  • Mobility drills

Work
  • Front squat 3x5x200
  • Bench press 3x5x155
  • Dead lift 1x5x280

Cardio/cool-down
  • row x12 mins @2:08 pace, ~150 bpm
  • stretch

I've mentioned before that I'm stupid. This held true today as I did the same weight for squats as last Friday, despite having the correct weight written down beforehand. It wasn't super hard, though, so I'll try upping by 10# on Wednesday. Dead lifts need to be more careful; 5x280 is pretty easy and I can lift it with shitty form. If that makes sense. Didn't feel bad, exactly, but I know they were ugly. I need some straps, too. Adjusted my position a tiny bit on the bench and it felt better than last week. Less wobbling with the bar on the way up, straighter path.

9864
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 16, 2009, 08:31:28 pm »
This weather absolutely sucks. Cold drizzle. Ugh. Anyways, after a loooong week at work I could not wait to get to the gym. I haven't been sleeping well the past few days and I was pretty sore from Wednesday (although not as much as I thought I'd be), but my energy was pretty good. Here's what I did:
warm up x5
  • jump rope -- alternating two feet, LRLR, LLRR, double unders, whatever
  • lower body mobility move
  • upper body mobility move

Note: Liked this warm up.

Work
  • Depth jump 3x5x18"
  • Front squat 3x5x200
  • OHP 5x100, 5x95, 5x100 -- first set sucked, dropped weight and someone in the gym helped fix my grip, last set was pretty easy...turns out my grip was really wrong

Also through in various chin-ups and pull-ups during rest periods and after the OHPs.

Strech x10mins

This whole thing felt great, I'm in a fantastic mood right now despite work, the weather, the fact that I have to wake up at the asscrack of dawn tomorrow. Have a great weekend people.

9865
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 15, 2009, 11:52:28 pm »
Quote from: vag on October 15, 2009, 01:19:53 pm
Quote from: LBSS on October 15, 2009, 12:56:24 pm
Also, I love that the "related videos" are all of babies.  ???

its because of your tags.
when you dont enter tags youtube puts the name of the video as tags, so related videos are all the vids from people who did the same and happen to have the same camera brand ( so same initial filename ).
Seems there are more silly dads than VJ trainees doing that! LOL ;)

Haha, I thought it must be something like this. Thanks for the explanation.

9866
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 15, 2009, 12:56:24 pm »
Also, I love that the "related videos" are all of babies.  ???

9867
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 15, 2009, 12:22:18 pm »
DOMS today, particularly left quad. If history is any indicator, tomorrow will suck tremendously. Also, I think I should switch to back squats. Not sure why I thought I could outsmart the program, maybe because this one time I read Mike Robertson only uses front squats and blah blah some dumb shit like that. Everyone else and their mother uses back squats as the foundation. I'm going to keep the weights the same to start off, though, because I have a lot less practice with them than FS. Need to take some more video to make sure I'm getting deep enough.

9868
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 15, 2009, 08:19:50 am »
Was rushed last night for several reasons, so basically warmed up and then did weights, no plyos or cardio. Realized that maybe I should let my work capacity build a little before I try to add other crap. I'll see how Friday goes with the DOMS and whatnot, and hopefully I'll be less rushed then. Anyway, here's what I did (work sets only for weights):

warm-up
  • jog to gym x8 minutes
  • blow on hands because suddenly it's 40 degrees outside xa lot
  • mobility drills

weights
  • front squat 3x5x195
  • bench 3x5x150
  • dead lift 1x5x270

stretch

9869
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 13, 2009, 01:30:02 pm »
Like a dumbass, I had some friends in town and got blackout drunk Saturday and Sunday nights (no work yesterday, thanks to this dick: http://www.dickipedia.org/dick.php?title=Christopher_Columbus). I was peachy on Sunday but yesterday could barely move, so gym was not happening. Again, I am dumb. Wednesday will be my official First Day of the new plan.

9870
Pics, Videos, & Links / Re: unbelievable strength
« on: October 11, 2009, 09:47:46 pm »
 :o WOW!

For anyone who's interested in learning some of the basic bodyweight strength skills that the guy does in that video, check out Jimmy Bathurst's site http://beastskills.com. He's strong as hell, although not like that guy, and a cool guy, too (works and trains at my gym in DC).

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