Author Topic: a fast and explosive donkey! (Read 1859296 times)

LBSS · « **Reply #1545 on:** December 04, 2012, 06:29:00 pm »

Posted this in the Gerald Greene thread, which became the why LBSS sucks at jumping thread (sorry Joel): Just signed up for indoor ultimate this winter. Starts in January, games twice a week. Indoor ultimate is fun, it's like a cross between basketball, regular ultimate, and hockey. Played on a court so the chances of an ankle roll are much reduced. I'm out of shape and some extracurricular, fun GPP for a couple of months can only help, along with the opportunity to sprint and jump in a relaxed, competitive setting. Relaxed because there's no internal pressure to hit a particular height target. Competitive because, hey, it's competition. Who knows, I might come out the other side with improved movement efficiency and speed.

LBSS · « **Reply #1546 on:** December 05, 2012, 09:47:05 am »

last night:

- t-spine soft tissue work (made a peanut from two tennis balls, also used foam roller)
- anterior hip stretch
- shoulder external rotation mobility
- misc leg stretching
- anterior hip/quad stretching
- misc upper body stretching

this morning:

- shoulder external rotation mobility
- misc leg stretching

SOOOOOOOOOOOOOOOOOOOOOOORE. SORE.

LBSS · « **Reply #1547 on:** December 05, 2012, 04:11:26 pm »

HOLY LIVING MOTHER OF FUCK I MIGHT BE ABLE TO USE THE OLD GYM ALL BY MYSELF!!!!!!!!!!!!!

LBSS · « **Reply #1548 on:** December 05, 2012, 09:17:38 pm »

P-CHAIN AND POWER BLOCK DAY 3

WEIGHT: 179.5
SORENESS: hamstrings, glutes pretty bad
ACHES/INJURIES: none
MENTAL STATE: good mood, happy, CNS not too amped up, though.

- warm up

- SVJ x 6

- depth jump @18" x 4,4,4
pretty bad, i think, although i wasn't near a mirror so no frame of reference other than feeling

- KB swing 28kg x 10,10,10
focus on explosive transition and glutes firing all the way through full hip extension

- calf raise 135 x 20,20,20
did these with a barbell before noticing that there is a leg press machine. problem solved. adequate calf strength, here i come.

- dip x 10,10

- low cable row 130 x 10,10/e

- decline sit ups, touch knee with opposite elbow x 20,20,20

- beach work

- stretch

soreness dissipated by the end of the workout. it's still there but not as bad. hindered SVJ and depth jumps. i'm a bit apprehensive to see what happens with the old bball court (see above post). if i could even get on there an hour a week, that'd be awesome. we'll see.

LBSS · « **Reply #1549 on:** December 06, 2012, 02:35:38 pm »

this morning:

- shoulder external rotation mobility
- general leg stretching

calves are sore, hamstrings and glutes still sore but not as bad.

LBSS · « **Reply #1550 on:** December 08, 2012, 06:22:43 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: was brutally hung over most of the day but recovered to a bare minimum to make working out possible

- warm up

- ME SVJ x 5,5
first few and last couple felt high but no frame of reference other than feeling

- assorted pull ups, chin ups, assisted muscle ups, and push ups

am in baltimore and didn't recover from hangover in time to make it to the gym i want to check out as a weekend possibility in the future. next time. still managed not to wuss out and skip this workout or postpone it. happy about that, even though it wasn't ideal.

LBSS · « **Reply #1551 on:** December 11, 2012, 09:33:51 am »

office holiday party was yesterday so no gym. had forgotten about that over the weekend. oh well. did some mobility stuff over the weekend including wrecking my back on the peanut. i'm not sure i've ever before been sore the next day from soft tissue work. got gf to push down on my shoulder so i could do some IR stuff, too.

LBSS · « **Reply #1552 on:** December 11, 2012, 09:48:20 pm »

WEIGHT: 179
SORENESS: none
ACHES/INJURIES: left hip something wonky
MENTAL STATE: motivation really low as i was walking to the gym but things picked up once i warmed up

- warm up

- SVJ x 7
felt good, i guess

- squat 320 x 5
light fucking weight. fast until last rep.

- hip thrust 135 x 10; 185 x 10,10

- leg press machine calf raise 135 x 20; 225 x 20,20
burn

- SS1: DB OHP 40 x 8e; 50 x 8e
- SS1: low cable row 150 x 8e,8e
- SS1 info: 2 rounds, 30-45s rest between exercises

- hanging leg raise x 10,10,10

- stretch

so happy about 320 x 5 flying up like that.

ahotzo · « **Reply #1553 on:** December 12, 2012, 01:13:41 am »

Quote from: LBSS on December 11, 2012, 09:48:20 pm

- squat 320 x 5
light fucking weight. fast until last rep.

LoopieMclooperson · « **Reply #1554 on:** December 12, 2012, 02:49:21 am »

Quote from: ahotzo on December 12, 2012, 01:13:41 am

Quote from: LBSS on December 11, 2012, 09:48:20 pm
- squat 320 x 5
light fucking weight. fast until last rep.

X2 Good S man.

When I hit 320 once it will probably be the accomplishment of my life + it will be extra slow.

Raptor · « **Reply #1555 on:** December 12, 2012, 05:32:54 am »

Wtf...

Since when is doing 320x5 lightweight?

LBSS · « **Reply #1556 on:** December 12, 2012, 08:23:28 am »

i dunno, i got paranoid that the bar was somehow less than 45 pounds but i checked with one of the staff and sure enough, the full-length bars are all standard weight. yay.

also, no soreness this morning.

seifullaah73 · « **Reply #1557 on:** December 12, 2012, 10:10:21 am »

So you squatted 320lbs x 5 and you weigh 179.5lbs, which brings your standing vertical jump 33 inches.
is this estimate close to your actual jump and your running jump should be about 34-36 inches depending on power dispacement

LBSS · « **Reply #1558 on:** December 12, 2012, 11:36:31 am »

Quote from: seifullaah73 on December 12, 2012, 10:10:21 am

So you squatted 320lbs x 5 and you weigh 179.5lbs, which brings your standing vertical jump 33 inches.
is this estimate close to your actual jump and your running jump should be about 34-36 inches depending on power dispacement

oh man, if only it were that simple. i'm pretty sure my standing vert is still under 30. it'll go up with some practice and hopefully that'll carry over to running jumps. i have a big gap right now between running and standing, like at least 5".

court update: my buddy made a big donation to the church so it's now available monday, wednesday and friday mornings from 6-8. they'll be playing basketball on it but he said i can use it for jumping if the game isn't full-court. this would require some planning.

also, some friends and i are talking about making a donation to the church and setting up an informal lifting coop in the old gym space. that would be so fucking cool.

seifullaah73 · « **Reply #1559 on:** December 12, 2012, 03:08:50 pm »

Quote from: LBSS on December 12, 2012, 11:36:31 am

Quote from: seifullaah73 on December 12, 2012, 10:10:21 am
So you squatted 320lbs x 5 and you weigh 179.5lbs, which brings your standing vertical jump 33 inches.
is this estimate close to your actual jump and your running jump should be about 34-36 inches depending on power dispacement

oh man, if only it were that simple. i'm pretty sure my standing vert is still under 30. it'll go up with some practice and hopefully that'll carry over to running jumps. i have a big gap right now between running and standing, like at least 5".

court update: my buddy made a big donation to the church so it's now available monday, wednesday and friday mornings from 6-8. they'll be playing basketball on it but he said i can use it for jumping if the game isn't full-court. this would require some planning.

also, some friends and i are talking about making a donation to the church and setting up an informal lifting coop in the old gym space. that would be so fucking cool.

So, im guessing that it's your standing jump you need to improve on. Since you squat a decent amount im guessing you need to transfer that strength over by doing an explosive oriented program and practicing the standing jump with your workout should help.

when i think about standing jump, i think about newton's law of action equals opposite reaction so put a lot of force into the ground so swing down pushing into the ground the amount i want to be resulted in my upward jump, that should help develop the mental aspect of the jump. think the amount of jump you want is determined by the amount of force you transfer into the static ground or something like this.

good luck with it.

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Author Topic: a fast and explosive donkey! (Read 1859296 times)

LBSS

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