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Author Topic: a fast and explosive donkey!  (Read 1859599 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #2760 on: November 16, 2014, 05:47:22 pm »
0
yesterday:

WEIGHT: 171
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good

- warm up

- superset x 3
-- depth jump @18-20" x 3
-- SVJ x 3

- bench 185 x 6,6,6

- BB row 135 x 10,10,10

- pogo x 10,8,10

- decline sit up +20 x 6,6,6

- stretch

okay workout. let's see if i can jump well tomorrow or tuesday.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #2761 on: November 17, 2014, 10:08:11 pm »
0
WEIGHT: ???
SORENESS: pecs a little
ACHES/INJURIES: left shoulder
MENTAL STATE: low motivation

- warm up

- jump squat +10kg x 3,3,3

- one-step and two-step RVJ x a bunch
bball court was taken so this was in the yoga room. felt bad, unexplosive.

- squat 205 x 6,6
right low back was there during the first set but stayed away during the second set.

- RDL 205 x 6,6,6

- decline sit up +18 x 10,10

- stretch

low back thing was worrisome, no squatting again until at least thursday.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Dreyth

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Re: a fast and explosive donkey!
« Reply #2762 on: November 17, 2014, 10:33:51 pm »
0
Whats your SVJ and RVJ right about now? 1 leg or 2?
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LBSS

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Re: a fast and explosive donkey!
« Reply #2763 on: November 18, 2014, 12:16:03 am »
0
Quote from: Dreyth on November 17, 2014, 10:33:51 pm
Whats your SVJ and RVJ right about now? 1 leg or 2?

i'm still two-leg all the way. SVJ probably tops out around 31 or maybe 31.5 on my best days, 30 consistently. full-approach RVJ is like 32-36 depending on the day.

one-leg RVJ tops out at 30, i might have had one or two jumps off my right leg that were 31.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #2764 on: November 19, 2014, 09:50:39 pm »
0
WEIGHT: 171.5
SORENESS: lower traps, hamstrings
ACHES/INJURIES: left shoulder
MENTAL STATE: okay

- warm up

- bench 195 x 6,6

- BB row 135 x 10,10

- paused DB jump squat 20s x 3

- paused hip thrust x 25

- stretch
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #2765 on: November 20, 2014, 11:29:07 am »
+3
Today, I am 28. PR!
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Dreyth

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Re: a fast and explosive donkey!
« Reply #2766 on: November 20, 2014, 11:53:29 am »
0
 :wowthatwasnutswtf:
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ChrisM

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Re: a fast and explosive donkey!
« Reply #2767 on: November 20, 2014, 12:05:13 pm »
0
Woooooo!!!!! Happy bday man!
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vag

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Re: a fast and explosive donkey!
« Reply #2768 on: November 20, 2014, 02:02:39 pm »
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Happy bday,  :wowthatwasnutswtf:  :highfive:  :-*
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Coges

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Re: a fast and explosive donkey!
« Reply #2769 on: November 20, 2014, 06:45:58 pm »
0
 :lololol:
Happy birthday old chap
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gukl

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Re: a fast and explosive donkey!
« Reply #2770 on: November 20, 2014, 07:36:54 pm »
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Happy birthday man
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Raptor

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Re: a fast and explosive donkey!
« Reply #2771 on: November 20, 2014, 09:17:33 pm »
0
Happy birthday, didn't realize you're so "little"
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: a fast and explosive donkey!
« Reply #2772 on: November 21, 2014, 10:58:02 am »
0
Happy B'Day mate  :almostascoolasnyancat:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: a fast and explosive donkey!
« Reply #2773 on: November 21, 2014, 06:09:39 pm »
+3
thanks fellas!

WEIGHT: ??
SORENESS: none
ACHES/INJURIES: left shoulder, head
MENTAL STATE: good, relaxed

- warm up

- DLRVJ x a bunch
so good, best in a while. one was 36, banged the bottom of my palm on the rim. easy, easy dodgeball dunks.

- stretch

notably, jogging to and from the gym felt GREAT. my body just wanted to propel itself forward, legs felt springy, low effort.
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: a fast and explosive donkey!
« Reply #2774 on: November 22, 2014, 07:18:56 am »
0
Isn't base of palm 37? Or at least 36+?
Unless your hand is small too, like 7''. Mine is 8'' from middle finger tip to wrist and it is rather normal to small.
For me base of thumb = 6'' from tip, base of palm = 7'' , wrist = 8''.
I always 'tranform' your rim touches to mine using our 5'' reach difference, so my base of palm is 32'', for you it should be 37.
Bro,  :personal-record:

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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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