Author Topic: Loopie's Log (Read 519023 times)

LBSS · « **Reply #390 on:** April 12, 2013, 04:24:18 pm »

no prob. the other golden youtube resource is squatrx. the dude is full of good, clear advice and activities.

https://www.youtube.com/user/johnnymnemonic2

LoopieMclooperson · « **Reply #391 on:** April 15, 2013, 11:52:28 pm »

^^^^^ more great stuff LBSS. thanks again. Tons of good advise and tips that I will be incorporating.

I have been doing the kelly starrett pre-workout the last couple of days. I need a ton more work. My hip socket is super tight, as well as my hip flexors. I have been stretching my hip flexors most nights and post workouts, along with a regiment of static stretching, as my hamstrings are also super tight. I have only done dynamic warm ups before lifting.

Here is the workouts form the last few days...

4/13/13 Saturday BW=160.2
b-ball 2 hours
pull up BW 4x12
push up 4x30
calf raise 200# 1x12

4/15/13 Monday BW=160.8
b-ball 1.5 hours AM
squat 5x185, 3x225, 1x255, 1x265, 5x115(js), 1x265, 1x255, 3x5x225
GHR BW 3x8
push up 3x51
ab wheel roll out 3x12

I have been playing b-ball in the mornings. which is new and well needed. I am not sure if it was the am b-ball and the accompanying lack of sleep, or my new form from added hip joint flexibility, but I was wasted today. Major valley.
No place to go but up from here.

LoopieMclooperson · « **Reply #392 on:** April 19, 2013, 08:42:43 pm »

4/18/13 Thursday BW=161.8

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, (js) 5x115, 5x250, 5x250, 8x230
GHR BW 3x8
push up 2x54
pull up 10,9
ab wheel roll out 2x15

Feeling better on Thursdays workout. I ended up playing basketball for about 1.5 hours on wednesday and friday, so that is playing every other day for a week. I have not done that since I was a teenager. My body is a bit fatigued, but I can already notice my conditioning improving.

Here is the form check for 5x250. slight improvement?

<a href="http://www.youtube.com/watch?v=fxOXBupeMF8" target="_blank">http://www.youtube.com/watch?v=fxOXBupeMF8</a>

LBSS · « **Reply #393 on:** April 20, 2013, 06:21:21 pm »

depth is WAY better but you're still not really externally rotating your legs. they don't seem to be tracking your toes very well. some cues to try: "spread the floor," "screw feet into the ground".

serious progress, though.

LoopieMclooperson · « **Reply #394 on:** April 23, 2013, 12:17:14 am »

Quote from: LBSS on April 20, 2013, 06:21:21 pm

depth is WAY better but you're still not really externally rotating your legs. they don't seem to be tracking your toes very well. some cues to try: "spread the floor," "screw feet into the ground".

serious progress, though.

Thanks for the input. I think you are dead on.

I have noticed my toes are still straight forward, which probably isn't helping.

tonights w/o -

4/22/13 Monday BW=162.0

AM b-ball 1.5 hours
jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, (js) 5x115, 1x255, 3x5x230
calf raise 180# 3x15
push up 52, 58
wide grip pull up 2x10
ab wheel roll out 2x12

Totally wasted tonight.
This is my second week of 3x a week AM b-ball, and I am figuring out I can't lift heavy and play ball on the same day.
I have been tracking my calories real close as of late and I did not eat enough pre-workout, which didn't help me today.

LBSS · « **Reply #395 on:** April 23, 2013, 10:26:20 am »

straight forward toes are fine, you don't want a big turnout. more straight-forward toes + more externally rotated legs = more stable base + more muscle activation = stronger squat.

LoopieMclooperson · « **Reply #396 on:** April 26, 2013, 12:33:26 am »

^^Thanks for the input. I have found it more comfortable with my toes almost straight forward.

more productive squatting tonight with less thought. remembering the ques I need and just going after it.

I am not yet at the level where I can play team basketball and squat with any kind of weight on the same day.

That will change my focus on monday night to 3x5 with a lighter weight, and 4,7,7 on Thursday, and see how that goes with 3 day a week b-ball.

4/24/13 Wednesday BW=161.2

AM b-ball 1.5 hours

4/25/13 Thursday BW=161.0

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, (js) 5x115, 5x255, 7x235, 7x235.
push up 54, 54, 40
wide grip pull up 3x10
ab wheel 2x15

LoopieMclooperson · « **Reply #397 on:** April 30, 2013, 11:55:40 pm »

4/30/13 Tuesday BW=160.0

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x265, (js) 5x115, 5x260, 6x235, 7x235
GHR BW 3x8
push up 3x50
ab wheel roll out 3x15

still making progress building the squat back up. I have been stretching out my hip socket regularly which has definitely help keeping my torso up straight and getting my knees to track better. I played ball last friday and this monday. I will play again tomorrow and friday. When my body finally catches up I should feel like superman. I have felt better after every session so far.

LoopieMclooperson · « **Reply #398 on:** May 03, 2013, 11:37:32 pm »

5/3/13 Friday BW=160.6

AM b-ball 1.5 hours
jump squat 5x45, 5x95
squat 5x185, 2x225, 1x255, (js) 5x115, 5x240, 3x5x225
GHR BW 2x8

totally wasted today, cut the w/o short.

progress will be made another day

LoopieMclooperson · « **Reply #399 on:** May 06, 2013, 11:16:26 pm »

5/6/13 Monday BW=162.8

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, MSEM 2x265, 4x255
bench 3x6x185
GHR 2x10
1 min sit ups. 54, 51, 46

skipped b-ball this morning. still a bit wasted, but on the mends.

persistence.

LoopieMclooperson · « **Reply #400 on:** May 10, 2013, 12:12:08 am »

5/9/13 Thursday BW=159.6

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, 2x265, 7x240, 7x240
bench 3x8x185
GHR 3x10
sit ups 1 min 41, 48, 48

Feeling pretty great today. Form on my squat has greatly improved. weight will come around as I get more comfortable.

After the last month of basketball, I am finally getting into shape, I'm under 160 today and leaner then I have been since ever.

Total recomp. six pack is super clear in the morning. Damn, I may have to shave my chest and cut up some shirts like Rip rocks!

LoopieMclooperson · « **Reply #401 on:** May 13, 2013, 09:50:21 pm »

So I was reading this article after doing a search for Ori Biala.
(after reading Joel smiths article on the five elements of dunking.)

http://www.higher-faster-sports.com/HowMuchCanVertBeImproved.html

I starting working to enhance my athletic prowess via jump training on 5/12/07, oddly enough that was 6 years ago yesterday. My opening stats were incredibly average. I weighed in at 175lbs and had a running vert of 23"s. I was flabby, super out of shape and at 27 years old done physically maturing. I have been more than consistent in that time period, and have learned a-lot, despite the fact I still have tons to learn. That being said. I have definitely currently surpassed a 30% increase. My current running vertical is in the 33-34" range. So a 10" bump. I have lost 15lbs of fat and gained considerable muscle. On day one of this journey I would have been hard pressed to squat 95lbs ATG.
I am short limbed and slow twitch, so here is the quote that resonated with me from Kelley's article.....

"If you’re older and short legged with a slow nervous system and good natural strength levels your potential gains might be towards the lower end. In summary you have to identify what "type" of athlete you are and just do what you can do with what you have to work with. It should also be noted that consistency over time will be the most important variable. Not many people have the tenacity to stay dedicated for months and years on end. Those that do are often rewarded handsomely, as athletes like Ori prove."

I of course know that it is well with-in my genetic abilities to add another 3 inches to my RVJ, with my given make-up and current strength levels. but still gives me pause for reflection.

vag · « **Reply #402 on:** May 14, 2013, 03:10:23 am »

There was a time that Ori, LBSS, cowed77, myself and of course adarqui, were the only active posters in here.
Here is his ( unfortunately abandoned ) journal : http://www.adarq.org/quitters-deserters/mike%27s-journal-to-a-40-inch-standing-vert/

LoopieMclooperson · « **Reply #403 on:** May 15, 2013, 12:16:30 am »

Quote from: vag on May 14, 2013, 03:10:23 am

There was a time that Ori, LBSS, cowed77, myself and of course adarqui, were the only active posters in here.
Here is his ( unfortunately abandoned ) journal : http://www.adarq.org/quitters-deserters/mike%27s-journal-to-a-40-inch-standing-vert/

wow, small internet. thanks vag.

I never realized he was on here. Read through his training log. pretty good stuff.

tonights w/o...

5/14/13 BW=161.0

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x255, failx265, (js) 5x115, 1,1x255, 7x235, 3x235.
barbell lunge 5x135, 5x155, 5x175, 5x185
ab wheel roll outs 3x15

failed a ton tonight.

I've been regressing and feeling discouraged lately. On a positive note my mobility is much better, squat depth and form is greatly improved. I am much better conditioned thanks to b-ball. So of course everything can't click all at once.

LBSS · « **Reply #404 on:** May 15, 2013, 10:41:04 am »

depth and form improved, so you're not regressing, you're resetting. you'll get back up to where you were with respect to weight on the bar and it'll actually mean a lot more.

Adarq.org

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