Author Topic: a fast and explosive donkey! (Read 1858765 times)

LBSS · « **Reply #990 on:** May 09, 2011, 11:28:39 pm »

BW = ???
SORENESS = right bicep from tennis, lol
ACHES/INJURIES = right hip flexor (?)
FATIGUE = low to moderate, shitty sleep last night, woke myself up with a bloody nose, first time in a while that's happened

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

~~- jumps : 3 step~~

~~- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing~~

~~- Pogos: 4 x 5 MAX EFFORT~~

forgot all my gym clothes at home so had to go get them after work instead of going straight to gym. plus had to pick up some groceries on the way home. didn't get to the gym in time to get any space for sprints or jumps.

- REA squat : 4 x 3 (40%)
135,135,135,135

- C1: MSEM squat: 1 x 6 (~80%)
265,265,265,265

- C1: jump squat : 2 x 2 (30%)
95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3
50,50,50 == jumping

- core
ab pulldowns

- stretch

LBSS · « **Reply #991 on:** May 11, 2011, 08:53:22 am »

last night

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- shoot around x 25 mins
went harder than usual, chasing down rebounds fast instead of lackadaisical, some ME layups, etc. worked up a good sweat

- foam roller x 30 mins

- stretch x 30 mins

LBSS · « **Reply #992 on:** May 11, 2011, 09:08:11 pm »

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
2 @ 80%, 4 @ 90%

~~- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")~~

subbed jumps. good idea cause...

- DLRVJ x ~15
mostly very good, one ~33" PR! right after a friend of mine said i was slowing down on the penultimate step. got hyped and loose, accelerated all the way to the plant, jumped high, grabbed rim hard. laughed out loud on the way down.

- squat : 3 x 5
275,275,275 == good

- BSS : 3 x 5 each
170,170,170 == hard

~~- light calf raise: 4 x 5~~
skipped, don't care

- core
Pallof press 3 x 10e x 80,50(paused),50(paused)

- stretch

Zetz · « **Reply #993 on:** May 11, 2011, 10:50:34 pm »

Woot. Nice PR's.

vag · « **Reply #994 on:** May 12, 2011, 04:34:03 am »

LBSS · « **Reply #995 on:** May 12, 2011, 10:18:24 am »

Quote from: Zetz on May 11, 2011, 10:50:34 pm

Woot. Nice PR's.

Quote from: vag on May 12, 2011, 04:34:03 am

Thanks! Nice to make some progress after a few shitty workouts in a row. The key: sleep. It's a "duh" point but even when I don't feel tired, I'm usually underslept. There is a wide gulf between low fatigue and no fatigue.

Also, as adarq, pointed out in the PR thread, someone talking to me about my jumping and giving me some cue or other usually means I PR or close to it on the next jump. No idea why that would be. But I AM getting better at concentrating and jumping with other people around, as long as they're not also using the basket.

On the down side, I found out I'm going back to Afghanistan and Pakistan for a few weeks starting around mid-June. Should be cool trips but I'm not happy about three more weeks without normal gym facilities. Oh well, will try to make the best of it. In Pakistan I'll at least have access to the nice gym. Not sure about Afghanistan. Might try to finagle some nights at the nice hotel in Kabul, which has an okay gym. At the very least the ceilings are high enough there to make ME jumps/depth jumps a possibility. The fancy hotels are lonely as shit, though. Much prefer guest houses.

Just means I have to squeeze as much as possible out of the next month.

LBSS · « **Reply #996 on:** May 15, 2011, 01:53:21 pm »

yesterday:

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert

Court in use and crunched for time, so skipped right to these

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == in weight room, was FLYING on the second set especially but all sets were good

- Pogos: 4 x ~~5 MAX EFFORT~~
15,15,10,10 == added some arm swing, not ME but harder than I'd been doing them

- REA squat : 4 x 3 (40%)
135,135,135,135

- MSEM squat: 2 x 4 (~90%)
290,290 == strong

~~- BSS : 3 x 3~~

~~- core~~

- stretch

ran out of time, still a good workout.

LBSS · « **Reply #997 on:** May 16, 2011, 07:45:14 am »

yesterday:

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

wanted to do tempo run but by the time i left my house it was starting to rain and looked bad, so bailed on that plan. instead messed around at gym for 30-35 minutes. shot around, jumped rope, rode exercise bike, a few chin ups and dips. just to get moving, get HR up and break a sweat. then stretched.

LBSS · « **Reply #998 on:** May 16, 2011, 11:22:21 pm »

BW = 169
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
2 @ 80%, 4 @ 90-95%

- dj (18-24") : 4 x 5
one really good rep, right after someone talked to me (lol, not kidding), the rest unexplosive as hell

- squat : 3 x 5
280,280,280 == felt kind of shitty, but all good reps

- BSS : 3 x 5 each
150,150,150 == was feeling kind of weak so dropped back

- light calf raise: 4 x 5
135,135,135,135 == arthritis is a bitch

- core
ab wheel roll out 3 x 15

- stretch

LBSS · « **Reply #999 on:** May 18, 2011, 10:35:20 pm »

yesterday:

BW = ???
SORENESS = hip flexors (?)
ACHES/INJURIES = none
FATIGUE = moderate

session 2 : power

- warmup
lot of stretching before normal warm up

- sprint warmup

- sprints : 10-20 yards - to fire up
x 6 == pretty fast

- jumps : 2 step & vert
shitty. even got a little advice from a dude who was throwing down HARD (nightfly status, dude was like 6-4 or so) but it didn't help. was good advice but too many people using the court.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
in the parking lot, not bad

- Pogos: 4 x 5 ~~MAX EFFORT~~ medium effort, arm swing
10,10,10,10

- REA squat : 4 x 3 (40%)
135,135,135,135

- MSEM squat: 2 x 4 (~90%)
295,295 == strong but lower back is feeling it

~~- BSS : 3 x 3~~

~~- core~~

- stretch

ran out of time, stretched at home.

ran out of time, still a good workout.

LBSS · « **Reply #1000 on:** May 22, 2011, 09:54:00 pm »

friday:

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low-moderate

- warm up

- sprints
6 x 10y

- DLRVJ
bad but not horrible, then slipped

- MR DL bounds
one set of ten, then some dudes were gonna play knockout and that sounded like fun. and it was. but then i was gassed -- only four of us, pretty intense games, and i'm in laughably bad shape.

- REA squat 4 x 3
135,135,135,135

then started with MSEM squats at 265, light weight, but my legs just didn't want to bend. i don't know, whatever, it was worth it to play knockout. fun game. said fuck it, walked home and stretched.

saturday

- volleyball x 45 mins

- catch x 20 mins

beautiful day, worked up a sweat, felt great.

LBSS · « **Reply #1001 on:** May 23, 2011, 10:36:49 pm »

BW = 170
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
2 @ 60%, 2 @ 90% == had to do outside in alley, uneven ground

- dj (18-24") : 4 x 5
all mediocre, only three reps on last set because these guys would not stop talking about paleo dieting and i literally had to leave the area. could not concentrate, was about to lose my mind.

- squat : 3 x 5
280,280,280 == strong

- BSS : 3 x 5 each
135,135,135 == light weight cause i switched to BB. gonna max out the DBs sometime soon so I figured I might as well switch.

- light calf raise: 4 x 5
135,135,135,135 == right ankle started tweaking mildly, wtf?

- core
ab wheel roll out 3 x 18

- stretch

OH MY FUCKING GOD I HATE CROSSFIT SO MUCH JESUS CHRIST SHUT THE FUCK UUUUPPPP!!!!!!

LBSS · « **Reply #1002 on:** May 24, 2011, 08:17:32 pm »

BW = 170
SORENESS = none
ACHES/INJURIES = anterior right knee
FATIGUE = low

- tempo sprint
2 x 4 x 110y @ 70%

- stretch

barefoot on turf, nice and easy, felt good. some semblance of good shape, here i come.

LBSS · « **Reply #1003 on:** May 25, 2011, 10:24:22 pm »

BW = 170
SORENESS = very tiny amount in hamstrings, barely worth mentioning
ACHES/INJURIES = anterior right knee, but it was gone by the end of the workout
FATIGUE = low

- warm up

- MSEM squat 1 x 4
295

had a work thing that went really late so didn't get to the gym until, well, really late. that's all i had time/motivation for. i also found out on my way to work out my brother relapsed last weekend, so, yeah. that kind of killed whatever energy i had. the 295 was incredibly easy, fwiw. bouncing off my back.

LBSS · « **Reply #1004 on:** June 01, 2011, 08:24:13 pm »

Was in San Francisco visiting friends from Thursday-Tuesday. Absolutely amazing. Didn't work out but did get in plenty of catch, hiking and stretching and mostly just relaxing and being around people that I miss a lot and wish I could see more often, but they live 3,000 miles away.

Got back late last night and DC is now basically the Amazon but with less biodiversity. Didn't sleep well and hadn't worked out in days so was planning to just get in the gym, warm up, sprint a bit, jump a bit, do some random other shit, stretch and call it a day. Mission accomplished, plus a pleasant surprise.

BW = 170.2 and lean as fuck, you jokers who said I didn't have abs in those pics a while back should see me now. I got abzzzz, kids.

SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up
shot around, lacrosse balled the buhjesus out of my shoulders and hips

- sprints x 15y
2 x 70%, 2 x 90%

- drop step VJ
a few submax, maybe 10

- DLRVJ
a few submax, maybe 8, but 4 or 5 were 30.5+ with a couple of 31-31.5's and a possible 32. wowthatwasnutswtf.

- pull ups and chin ups x some

- push ups and chest-tap push ups x some

- KB swings 3 x 8 x one of the big ones

- stretch

it's brutal outside. window A/C unit is going in right the fuck now.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1858765 times)

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