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Author Topic: a fast and explosive donkey!  (Read 1859285 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #3210 on: November 18, 2015, 08:58:17 am »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: dead. sometimes you eat the bear, and sometimes...

- warm up

- depth drop @26" x 4,4,4

- squat 225 x 5,5; MSEM
just felt dead

- messed around trying to do the t0ddday leg cycling thing and could not get it coordinated. or was doing it wrong. did a bunch of other submax reactive stuff (SL pogos, prime times, etc.)

- SL hip thrust x 10,10,10/side
glutes not firing all that well

- upper

- jump rope

weak and dead. dunno what it is, haven't had anything to drink for days and i've been sleeping okay. chalk it up to a lemon of a workout and move on.

DIET
breakfast: smoothie, cup of coffee
lunch: pizza with pork sausage and spinach
dinner:
other:

SLEEP
7+ hours, not sure exactly when i fell asleep but was in bed a little after 11. that's a good target.
« Last Edit: November 18, 2015, 09:53:44 pm by LBSS »
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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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adarqui

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Re: a fast and explosive donkey!
« Reply #3211 on: November 18, 2015, 11:14:50 am »
0
Quote from: LBSS on November 16, 2015, 10:40:55 am
- depth jump @10" x 10,10
these are dumb. should be doing fewer reps, more intensity.

You can still do 2 x 10 @ 18" though if you've progressed your volume / box height (which you've done). I personally like the volume. Verkhoshansky usually prescribed shock phases with 3-4 x 10, but from even higher heights (above SVJ).

I think I remember you not liking 10 reps at 18"+ box height though.. Definitely don't want to increase box height & hit 10 reps if you're feeling aches/pains in your knee/back etc.

pc!
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LBSS

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Re: a fast and explosive donkey!
« Reply #3212 on: November 18, 2015, 01:02:43 pm »
0
yeah i don't think i could handle that. to keep volume at higher drops i prefer to spread the reps over more sets, so like 3x6.

think i'll switch to medium (18-20") DJs at 3x6 on Day 1 and high (~30") depth drops at 3x4 on Day 2. as kf said, my force absorption ain't great.
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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 #3213 on: November 19, 2015, 10:18:27 pm »
0
DIET
breakfast: smoothie, cup of coffee
lunch: chipotle
dinner: cheeseburger, fries, milkshake
other: two cups of coffee, several (?) beer tasters

SLEEP
6.5 hours. idiot. will make up for it tonight.

it's my birthday tomorrow so i went to a thing that involved beer tasting with some friends. then convinced myself to indulge and get a milkshake. fuck it, you only turn 29 once.
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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 #3214 on: November 20, 2015, 07:34:42 am »
+1
so begins my 30th trip around the sun.

DIET
breakfast: smoothie, cup of coffee
lunch: mac and cheese
dinner: mucha comida. did friendsgiving, had turkey, stuffing, other stuffing, green beans, salad, 2-3 kinds of pie, birthday cake, a roll, sweet potato casserole, etc.
other: whiskey, wine, and beer. but not too much.

SLEEP
7 hours.
« Last Edit: November 21, 2015, 12:47:55 pm by LBSS »
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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

vag

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Re: a fast and explosive donkey!
« Reply #3215 on: November 20, 2015, 09:26:44 am »
+2
Quote from: LBSS on November 20, 2015, 07:34:42 am
so begins my 30th trip around the sun.

n00b !!!  :P

Happy bday, happy 30s decade, may it include a 10' dunk ( among with other  less important issues, such as health and happiness ).
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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?

LBSS

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Re: a fast and explosive donkey!
« Reply #3216 on: November 20, 2015, 10:02:26 am »
+1
well i'm not quite in my 30s decade yet, just turned 29. but thanks, hope i dunk soon.  :lololol:
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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

Raptor

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Re: a fast and explosive donkey!
« Reply #3217 on: November 20, 2015, 10:49:18 am »
+2
I would have never guessed you're 2 years younger. You always seemed older than me.
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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

vag

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Re: a fast and explosive donkey!
« Reply #3218 on: November 20, 2015, 11:42:09 am »
+2
Damnit, of course, the 30th year is still in the 2nd decade.
That means my wish has just been transformed to a curse, no matter what you do you have to be in your 30s to dunk.  :o
I'll make an exception and accept that you are legally 30 from January 1st 2016, 2016 -1986 = 30, that's how the law is here. ;)
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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?

Raptor

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Re: a fast and explosive donkey!
« Reply #3219 on: November 20, 2015, 01:25:26 pm »
+2
Happy birthday by the way. Wait 'til you hit 30, you'll see how old you'll be then!
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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

cowed77

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Re: a fast and explosive donkey!
« Reply #3220 on: November 20, 2015, 03:11:34 pm »
+1
30?

Happy bday man!
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: a fast and explosive donkey!
« Reply #3221 on: November 20, 2015, 03:23:15 pm »
+1
Quote from: cowed77 on November 20, 2015, 03:11:34 pm
30?

Happy bday man!

thanks cowed! although, literally four posts above this, i said i'm 29.
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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

Raptor

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Re: a fast and explosive donkey!
« Reply #3222 on: November 20, 2015, 03:25:23 pm »
+2
He's 30 in dog years.
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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

Mikey

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Re: a fast and explosive donkey!
« Reply #3223 on: November 20, 2015, 07:31:10 pm »
+2
Happy Bday ;D
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undoubtable

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Re: a fast and explosive donkey!
« Reply #3224 on: November 20, 2015, 10:26:32 pm »
+2
Happy birthday man !
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