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Author Topic: a fast and explosive donkey!  (Read 1858533 times)

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undoubtable

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Re: a fast and explosive donkey!
« Reply #3765 on: July 20, 2016, 10:50:34 pm »
+1
Sorry bro can't imagine how hard this must for you and your family.
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Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

vag

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Re: a fast and explosive donkey!
« Reply #3766 on: July 21, 2016, 04:13:02 am »
+1
 :( :( :(
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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?

Flander

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Re: a fast and explosive donkey!
« Reply #3767 on: July 21, 2016, 05:57:28 pm »
+1
I feel for you man. My younger brother od'd this summer at a festival. Would have died if he had been alone at the time. So fucked up.
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LBSS

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Re: a fast and explosive donkey!
« Reply #3768 on: July 21, 2016, 06:31:35 pm »
0
Quote from: Flander on July 21, 2016, 05:57:28 pm
I feel for you man. My younger brother od'd this summer at a festival. Would have died if he had been alone at the time. So fucked up.

no doubt, glad he got some emergency help! my brother might have died the other night too but he went to an AA meeting (ironically enough) before the OD really kicked in and so when he started having seizures someone was there to call 911.

anyway.

WEIGHT: ???
SORENESS: triceps a little
ACHES/INJURIES: right knee, right toe
MENTAL STATE: okay

- warm up

- skater jump x 20,20

- one-step RVJ x 5,5
knee ow

- DLRVJ x 13
very bad, no explosiveness at all. knee hurt, toe started hurting after the 10th jump or so.

- continuous backboard touch x 8,8

gonna work out with my mom later, will do daily routine-ish with her.

EDIT: later

- daily routine plus some low-intensity sprint drills with mom

« Last Edit: July 21, 2016, 09:46:28 pm by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

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Flander

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Re: a fast and explosive donkey!
« Reply #3769 on: July 22, 2016, 03:46:07 am »
0
Are you gonna hit the concept II rower?
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LBSS

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Re: a fast and explosive donkey!
« Reply #3770 on: July 22, 2016, 08:06:44 am »
0
all in good time, all in good time. after whenever this weekend i do my ME jumps.
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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 #3771 on: July 22, 2016, 03:00:17 pm »
0
knees hurt a bit yesterday, left hip a bit tight/painful this morning. and left toe hurt sharply for the first time in a long time. bit worrisome, that, although it seems to have died down a bit.
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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 #3772 on: July 23, 2016, 03:40:04 pm »
0
bad headache. probably dehydrated. it's hot as fuck.

- shoot around and layups x 30 mins

- daily routine x 0.5 plus extra stretching
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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 #3773 on: July 24, 2016, 02:28:18 pm »
+1
wore vest today for the first time in weeks.

WEIGHT: 189.6 (174.0)
SORENESS: none
ACHES/INJURIES: right knee a bit
MENTAL STATE: very good

- warm up

- skater jump x 20

- one-step RVJ x 5
remove vest

- DLRVJ x ~25
much higher volume than normal but i was getting up pretty good. felt light on my feet for the first time in a while. no PR-level jumps but many around 36. unfortunately the only people around were a couple of very unathletic dudes playing on the other half of the court with their little kids, didn't want to ask them for lobs. got several good dunks with the dodgeball, banged out a bunch more.

- bound-bound-jump x 3,2
right knee started bothering me on last rep.

- continuous backboard touch x 10,10
need to be more consistent about these.

should do daily routine later.
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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 #3774 on: July 25, 2016, 10:23:53 pm »
0
- daily routine
was at the gym instead of house so did MB OH toss instead of jump squats.

traps and shins a little sore.
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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

Coges

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Re: a fast and explosive donkey!
« Reply #3775 on: July 25, 2016, 11:08:39 pm »
+1
Quote from: LBSS on July 24, 2016, 02:28:18 pm
unfortunately the only people around were a couple of very unathletic dudes playing on the other half of the court with their little kids, didn't want to ask them for lobs.

I'm assuming you've been through this somewhere in your log but you need to get acquainted with self lobs. I used to do a heap of these in high school and with practice you can get them to almost sit on the rim making dunks no more than a tip in. Note to self- I need to get onto these again too.   
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LBSS

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Re: a fast and explosive donkey!
« Reply #3776 on: July 26, 2016, 12:45:55 am »
+2
i've tried a few times but it messes so completely with my barely-over-the-rim jump height that it's very discouraging.

and i need a bouncier ball.
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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

adarqui

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Re: a fast and explosive donkey!
« Reply #3777 on: July 26, 2016, 04:14:18 pm »
+1
i should find some bball's online, make sure they are lob-dunk-certified, and send them out.

my current bball is definitely not lob-dunk-certified, it has no bounce.. it's a "good outdoor spalding basketball", but it just sucks for lobs; I can throw it crazy high and it still won't bounce at rim level or higher. I might get one of those reebok bball's (from online) that I had way back, and see if it's lob-dunk-certified.
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Coges

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Re: a fast and explosive donkey!
« Reply #3778 on: July 26, 2016, 07:30:23 pm »
0
I think the best bounce for bounce balls are the cheap rubber ones. You can get them super inflated and they bounce like crazy. Not ideal to play with but as a lob only ball.

Speaking of balls  :o what is the best ball for general play and palming in your guys opinion? I have had good experiences with the molten G7 and certain Wilson balls but need to find the grippiest ball out there.
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LBSS

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Re: a fast and explosive donkey!
« Reply #3779 on: July 26, 2016, 10:16:18 pm »
0
no idea about balls for playing but cheap rubber is an interesting thought.

WEIGHT: 174.0 -- helloooo, set point
SORENESS: none
ACHES/INJURIES: low back a little tight but okay
MENTAL STATE: good

- warm up

- paused squat 290 x 5,5

- pull up x 5,5,5,5

- decline leg raise x 20,10,10

late workout because had to go to a happy hour for a coworker who's leaving (didn't drink obviously) so i was a little rushed.
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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
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