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Messages - LBSS

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9901
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 10, 2010, 01:38:41 pm »
I'm 23 years old, 5'11", about 170#, bodyfat roughly 10%. And about as explosive as a 12-year-old girl. My athletic history is a little unusual: I played normal sports when I was little (soccer and baseball), then fenced all through middle and high school, got to Junior Olympics a few years, then in college switched to ultimate frisbee but not as seriously. Fencing is super fun but really expensive and my body is just now, six years after I stopped, starting to become balanced right-left (I'm right-handed and left-footed for soccer, but my right leg has been MUCH stronger and bigger than my left because my posture in fencing was technically wrong) I decided a year and a half ago or so that I really, really wanted to dunk and kind of trained half-assedly for a while until ultimate club season started. Then practice and tournaments took over, so I'd say I really started training with focus since about October.

And yeah, I try to work out every other day.

9902
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 09, 2010, 11:20:22 pm »
Went to the gym today cause we got out of work early and I didn't really finish last night.

Warm up
usual

Work
run 25 mins @easy pace, hill workout on treadmill
core circuit

Cool down
stretch

9903
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 08, 2010, 10:23:48 pm »
Well, the rest of last week was a bust because of getting completely drained at work and then getting trapped in Baltimore during yet another epic snowfall. I'm starting to think that my going to Baltimore increases the chances of getting 20+" of snow. In this case it was 26" (officially, seemed like way more in places), good for the largest two-day snowfall in Baltimore history. Got back to DC tonight and went to the gym for the DL workout, was feeling great and then just sucked it up on DLs. Lower back fatigue was rapid. Then the gym was closing, so I just cut my losses and peaced out. Weak :(

Warm up
usual
RVJs ~30-31"

Work
DL 5x270, 5x290, 3x310 aaaand... fuck it.

Cool down
stretch

9904
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 03, 2010, 10:00:17 pm »
Warm up
bike @easy pace x10mins
usual

Work
Bench 5x160, 5x170, 8x180
superset x3
  • paused box jumps x5
  • pull ups x7
core circuit

Cool down
bike @easy pace x5mins
stretch

Shins hurt. Otherwise this was good.

9905
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 10:37:02 pm »
Thanks man. What's an REA squat? Workout tonight consisted of two hours of indoor ultimate. My hamstrings and glutes were sore already from the SLRDLs but my whole legs are gonna be dead tomorrow, I predict. Still, it was good to shake out the rust a little and run around. Might postpone the next workout until Thursday to give some recovery time.

9906
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 03:19:05 pm »
@ both of you guys:

My RFD/explosiveness is garbage, as you've both pointed out. I think Andrew's right: I got some sweet gains in strength from SS (vag: my squat is 320, thankyouverymuch) but definitely got stuck in a rut and mixing things up should be good. I'm going to try 5/3/1 for five or six weeks (one full cycle plus deload), retest and then try a couple of weeks of singles, per Andrew's suggestion. Then test again. Then probably switch to maintenance on the strength part and start working more heavily on sprinting and plyo-type activities, as well as conditioning, because by then it'll be the beginning of April and the ultimate season will be just around the bend.

The paused box jumps and depth jumps are meant to improve RFD and explosiveness/reactivity. Just to be clear, Andrew, you're suggesting that I add jump squats or some similar overloaded explosive movement (suggestions?) before heavy lower leg days, or before upper body days? I wasn't quite clear on what/when you were suggesting with those.

Thanks for the feedback.

Oh, one more thing, actually: The great thing I've discovered in my first two 5/3/1 workouts is that they're SO MUCH FASTER than SS. When you're doing a full warm-up and heavy sets across for two lifts, plus warm up and cool down, that shit takes forever, drains you and doesn't leave much time for anything else. With the new setup I can do core stuff, RFD stuff, etc. without spending 2+ hours in the gym.

9907
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 01, 2010, 10:20:43 pm »
Warm up
usual
was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards

Work
Squat 5x240, 5x260, 8x270
superset x3
  • inverted row (rings) x10
  • SLRDL x16 (8 each leg)x80
core circuit x3 (low back was feeling it after SLRDL's, so scrapped hypers)

Cool down
stretch
shoot hoops xsuck

9908
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 30, 2010, 02:17:18 am »
Warm up

Work
OHP 5x100, 5x105, 7x110
superset of:
  • inverted rows 3x10x25#
  • paused box jumps 3x5
core circuit x3 (Russian twist, plank, OH med ball wall throws, hypers)

Cool down
stretch

9909
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 29, 2010, 03:35:41 pm »
First workout of "5/3/1 PLUS" is today. That is what I am calling my new plan. The plus is because at the end of every warm-up, I will do 6-10 maximum-effort RVJs. And because, as assistance exercises on upper body days (OHP and bench) I will do depth jumps and paused box jumps (squat to a box, sit down, then jump onto a higher box from the dead stop), to help work on my very poor explosiveness. The PBJs may eventually be done with a weight vest, but I'll start with bw only.

In other news, I'm procrastinating like a motherfucker and need to get back to work  ;D

9910
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 27, 2010, 01:47:22 pm »
Quote from: vag on January 26, 2010, 02:55:37 pm

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\


Haha feel better man. Ginger ale, toast, and sleep.

9911
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 26, 2010, 09:32:17 pm »
Weird day. They still hadn't brought the vertimax back from the other branch, so I borrowed a dude's bike, rode over nice and easy, warmed up, tested, then rode back to test DL. VJ was a big disappointment. DL was okay. Hit my target but no further. BW was 170 on the nose post workout.

VJ 26.2, 27.6, 26.2

DL ... 360 365

9912
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 24, 2010, 03:44:32 pm »
Testing today. Vert mat is at the other branch of my gym. Coming back tomorrow. So...incomplete test. Will do DL and VJ on Tuesday.

Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Hit my targets in both, so that's cool. I feel like I could bench more but there's something up with my form cause my left elbow just isn't feeling it.

9913
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 22, 2010, 03:13:41 pm »
Quote from: adarqui on January 22, 2010, 02:14:14 am
Quote
shoot hoops x~30mins...wow. Could not make a damn thing.

hah sux


haha yup. it was embarrassing. at least the other people on the court were crosstards and were too focused on being hardcore and flipping the tires and such to notice much. i don't know what was happening i would hit like three buckets in a row and then miss six. and not even kind of miss...really miss. whatever.

9914
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 21, 2010, 08:03:18 pm »
Especially lazy today.

Warm up
shoot hoops x~30mins...wow. Could not make a damn thing.

Work (if you could call it that)
squat 3x5x245

Cool down
stretch
shoot some more hoops

9915
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 21, 2010, 05:49:53 pm »
After deload week (1RM testing on Sunday!) thinking about a switch to 5/3/1. Will go back to Starting Strength probably next winter, if frisbee season goes well and I'm not hurt. Either way, I want to add in some (3-6) max-effort RVJs or SVJs before each workout after the warm-up, depending on space constraints, i.e. if anyone's using the court, SVJs; if court is free, RVJs. Plus box jumps or paused box jumps as assistance exercises on the bench/OHP days. Off days I need to start making sure I stretch and foam roll and stuff and do some light cardio just to get the blood flowing and aid recovery.

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