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Messages - LBSS

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9901
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 08, 2010, 02:57:46 pm »
Or maybe try biking or swimming or something? Rowing intervals? Just for a little bit to give your lower legs a break from all the impact.

9902
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 08, 2010, 12:05:26 pm »
Reading a paper I found on Charlie Francis's forum about p-chain development. Thinking about adding GHR as a lower-body assistance exercise.

Here's my idea for the next few weeks, would appreciate anyone's thoughts. Club season starts May 1, so I'll have to adjust my schedule based on that. Saturdays will be draining and we'll probably start having some track work during the week. Also I'm going to Afghanistan for two weeks in mid-May, so that will fuck with training quite a bit. Time to go really hard until then cause I'm not going to have a whole lot of time to do anything but work while I'm out there. For the time being, ABA BAB split, 3x/week.

Workout A
warm up, incl. glute activation
DLRVJ x dropoff
stiff-leg ankle hops 2-3x20
jump squats 3x3 (need to get that jump mat back so I can see any improvement on this)
squats 3-5x3-5
GHR 2-3x5-8
lower body single leg exercise (e.g. step-ups, BSS) 2-3x8-10
stretch

Workout B
warm up, incl. glute activation
DLRVJ x dropoff
stiff-leg ankle hops 2-3x20
bench/OHP 3-5x3-5
row//chinups/pullups 3-4x6-10
core work (e.g. med ball throws, crunches, planks, woodchoppers, etc.)
stretch

At least two off days per week I'll do either LISS or a tempo run a la Charlie Francis (1.5-2.5km total distance. Or, once ultimate starts, a fartlek-style run with the team. Also, the guy who manages my gym said he'd buy a vertec for the gym if I can find 10 people to join up. Anyone in the DC area want to join a great gym?  ;D

9903
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 07, 2010, 10:11:07 pm »
Warm up
usual
glute march
glute bridges w/iso hold
stiff leg ankle hops 3x20
KB swing 2x5

Work
DLRVJ x~15 -- drop-off happened way quicker than Monday. Left quad felt tight.
bench 2x3x185, 6x185
BB row 8x135 -- felt wack
DB row 2x8x55
core circuit x4 (crunch x25, side crunch x10ea, superman x10)

Cool down
stretch

9904
400m Sprinting or Shorter / Re: Ben Johnson
« on: April 07, 2010, 05:42:56 pm »
CF talks about the importance of the half-squat and not so much full squats. I get the impression that he doesn't really give a shit about ATG squats so I kind of doubt that the 600x6 was ATG.

Not that it matters, dude was still fast as hell.

9905
Crazy Weird Analysis & Stuff :) / Re: Leg/Foot Mechanics: Middle-Long Distance
« on: April 07, 2010, 12:07:54 pm »
@ ADAM.

I've shared it elsewhere on the forum here, but if you're trying to change technique, this series is really in-depth and thoughtful: http://www.sportsscientists.com/2008/01/running-technique.html.

9906
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 06, 2010, 09:05:20 pm »
Haha you should hear my mom. Best freestyle rhymes I've ever heard. Not exactly rap content, though, if you know what I mean.

9907
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 06, 2010, 08:22:31 pm »
made up the lyrics. this is the song:

<a href="http://www.youtube.com/watch?v=OsT8FaZnzdE" target="_blank">http://www.youtube.com/watch?v=OsT8FaZnzdE</a>

9908
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 06, 2010, 09:14:33 am »
Quote from: adarqui on April 06, 2010, 01:33:42 am
Quote from: LBSS on April 06, 2010, 12:00:23 am
YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!

GO DUKE!!!!!!!

ive always been a lifelong hardcore duke fan this is why im so happy!

ok im kidding i wish that halfcourt shot would have went in, FUCKKKKKKKKKKKKKKKKKK!!!!!!!!!

pc

fuck all you ho's, get a grip
this album is dedicated to all the teachers
that helped kyle singler pass freshman english
to all the girls that lived on duke's campus and sucked john scheyer's dick after a tough loss
and all the dukies in the struggle
it's all good baby-baby

it was all a dream
i used to love hill and bob hurley
christian laettner and jj redick were heroes to me
hangin pictures on my wall
every saturday duke at home
mr magic basketball
was dyed blue up top
till they're on top
smokin fools like BU, abusin fools like the cops
way back, when i had my blue and white lumberjack
with the hat to match
remember elton brand?
the hard the hard
you never thought that duke u would take it this far
now we won the champ'ship
cause we don't take shit
time to get paid
my pool's like the everglades
born winners
the opposite of a sinner
'member when i used to eat bulldogs for dinner

Etc.

Point is, GO DUKE!!!!!!!!!!!!!!!!!

9909
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 06, 2010, 12:00:23 am »
YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!

9910
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 05, 2010, 08:59:56 pm »
Well, I've been lazy. But the workout tonight was great.

Warm up
usual
glute march
glute bridges w/iso hold

Work
stiff ankle hops 2x20
DLRVJ x~20
SLRVJ x8 (4 ea)
squat 3x3x275

Cool down
roll feet
stretch

Jumps felt good. Went easy on the squat intensity again but it felt nice so I'll bump it to 285 next time. I like 3x3.

9911
Basketball / Re: Favorite dunks of all time
« on: April 04, 2010, 10:48:16 am »
holy crap.

9912
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 01, 2010, 10:56:30 pm »
Workout today sucked ass. Also I gained a few pounds, which makes sense because I've been inactive an eating a lot. Funny how simple math works out like that. ANYway, today sucked. I was sore, mostly DOMS from the squatting, which didn't help.

Warm up
some bullshit
glute raises w/ 3s hold at the top

Work
DLRVJ x15-20, not sure how many, most around 29", a couple 30" (see? told you today sucked)
jump squat 3x3x95
OHP 10x95
said fuck it

Cool down
stretch

9913
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: April 01, 2010, 10:16:04 am »
Yeah but you live in Florida so it's not as special for it to be nice  ;)

Knee feels great, I'd say 95%. Still feel it a bit when I flex all the way back but for the most part it's normal.

9914
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: April 01, 2010, 10:02:40 am »
Quote from: zginphil on April 01, 2010, 08:18:40 am
i had a dream that the i saw the 8 coolest kidz at my skool on vacation. they went to my rented house on the beach. we chilled 1 hr. then i went inside to go on adarq.org for 5 min. when i came back, everybody was gone and replaced with 5 fat kids. turns out i was on adarq.org for 30 min    >:(

HAHAHAHAHAHAHAHAHAHA

This is awesome.

9915
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 31, 2010, 08:54:31 pm »
Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

Warm up
shoot hoops -- not bad considering I haven't touched a basketball in at least a month
mobility

Work
stiff ankle hops 3x20s, ~30s rest
quick line hops 3x10s, ~30s rest
hamstring curls on physioball 2x35, 40 -- hard but not killing myself
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.
core circuit w/MB

Cool down
stretch
foam roll -- hurt like a mother. Keep saying this but I really do need to get more consistent with soft tissue work.

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