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Author Topic: a fast and explosive donkey!  (Read 1860397 times)

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Coges

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Re: a fast and explosive donkey!
« Reply #3090 on: August 31, 2015, 06:39:58 pm »
0
Quote from: Eric on August 31, 2015, 06:33:10 pm
Quote from: Coges on August 27, 2015, 08:04:27 pm
Quote from: LBSS on August 27, 2015, 03:56:15 pm
lol coges that is NOT winter. i live in what's technically "the south" in the US* and i'd call 12-14 just about ideal for picking apples on a pleasantly crisp fall day, or a fast marathon. no wonder australia doesn't produce long-distance runners, it's way too hot!

i think eric lives in upstate new york -- he gets probably the realest winter of anyone on here. two meters of snow kind of winter.

*i.e. below the mason-dixon line.

Haha.  Yeah I know. We rarely even have winter down there though. Normally we just have revolving seasons within the day with the occasional cold or hot day thrown in for good measure.  If the sun is out then I'm all good. When it's overcast and raining non stop that's when I'm hanging for warmer weather.

My sister actually just moved from Thailand to Michigan so I'm sure she'll be telling me about a real winter soon.

yep, it gets so bad in Oswego ny they line rope along the sidewalks around the college so when it snows people can find their way around and not walk into the road.  Looking at the numbers from this/last year, from december to february we already had anywhere from 109-150" of snow which is on the low side.

Haha. Nice. We don't really get snow here unless you specifically go looking for it (2-4 hour drive) so I'm sure they'll love that.
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LBSS

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Re: a fast and explosive donkey!
« Reply #3091 on: August 31, 2015, 09:38:38 pm »
0
WEIGHT: ???
SORENESS: pecs
ACHES/INJURIES: right knee (?), left toe
MENTAL STATE: okay

- shoot around + layups x 35 mins

- 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #3092 on: September 02, 2015, 11:27:33 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, yay
MENTAL STATE: good

- warm up

- superset x 2
-- depth jump @14" x 4
-- ME SVJ x 4
depth jumps felt high

- squat 275 x 5,5,5
good.

- superset x 4
-- DB OHP 45s x 6
-- pull up +5 x 6

- DB shrug 70s x 12,12

- DB swing 50 x 10,10,10

- 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #3093 on: September 06, 2015, 07:39:36 pm »
0
went to charlotte for my grandpa's 89th birthday.

saturday AM:

- run x a bit, SL pogos, stretch

saturday PM:

- frisbee with my brothers and a couple of randos, lots of easy running around and jumping.

today:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, yay
MENTAL STATE: good

- warm up

- DRLVJ x a few
dunked little dodgeball and normal dodgeball, but felt off. socks bad. cut it off, more tomorrow.

- full-court layups x a lot

- random upper body shit

- 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

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LBSS

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Re: a fast and explosive donkey!
« Reply #3094 on: September 07, 2015, 03:07:19 pm »
+10
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, yay
MENTAL STATE: very good

- warm up

- DLRVJ x a few
PR, hit 36.5 (0.5 from base of palm). was very hyped after, bounced around and yelled. did not even approach that height the rest of the time, lol, and in fact started to be a bit erratic and stuff, so i didn't do as many jumps as i might have. still got some dodgeball dunks down. yay.

- DB jump squat 25s x 4,4

- squat 305 x 2,2,2

- superset x 4
-- DB OHP 45s x 7,6,6,6
-- pull up +7.5 x 6,6,6,6

- stretch

 :headbang:
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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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Coges

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Re: a fast and explosive donkey!
« Reply #3095 on: September 07, 2015, 08:02:11 pm »
+1
 :highfive:

Nice work. I dream of a 36.5" RVJ.
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vag

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Re: a fast and explosive donkey!
« Reply #3096 on: September 08, 2015, 04:10:44 am »
+1
:wowthatwasnutswtf:  :highfive:  :headbang:
:ibjumping: :ibjumping: :ibjumping:
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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 #3097 on: September 08, 2015, 06:43:51 am »
+5
Quote from: LBSS on September 07, 2015, 03:07:19 pm
did not even approach that height the rest of the time

Translation: I can still gain movement efficiency and get even higher.
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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

LBSS

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Re: a fast and explosive donkey!
« Reply #3098 on: September 09, 2015, 10:04:11 pm »
0
^^^yeah i hope so

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: quads a little, low back a little, balls (?)
MENTAL STATE: tired, enervated

- shoot around, layups, drop steps, mobility stuff x 40 mins

- stretch

rough day at work, didn't get home until 9. by the time i got to the gym i was worn out. meant to shoot around etc for 20 mins and then squat but time got away from me. guess i was unfocused. tomorrow may be another shitty day but i'm hoping to be out at a reasonable time.
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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

ChrisM

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Re: a fast and explosive donkey!
« Reply #3099 on: September 10, 2015, 08:42:35 am »
+1
How did I miss this! Freaking awesome!!

Also....definitely agree with Raptor, go get it!!!
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Insert motivational quote here...

seifullaah73

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Re: a fast and explosive donkey!
« Reply #3100 on: September 10, 2015, 02:35:10 pm »
+2
Sorry for the late reply, but wow what a fantastic achievement man.

keep up the good work man.
40" NEXT GO GET IT.
 :lololol:
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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/

adarqui

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Re: a fast and explosive donkey!
« Reply #3101 on: September 10, 2015, 04:45:42 pm »
0
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LBSS

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Re: a fast and explosive donkey!
« Reply #3102 on: September 10, 2015, 08:49:38 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- depth jump @12" x 4,4,4

- squat 285 x 4,4,4
very solid

- superset x 4
-- DB OHP 45 x 7,7,7,7
-- pull up +10 x 6,6,6,6

- kroc row 80 x 21L;21R

- ISO glute bridge x 30s,30s

- stretch
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

LBSS

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Re: a fast and explosive donkey!
« Reply #3103 on: September 12, 2015, 05:32:17 pm »
0
WEIGHT: ???
SORENESS: traps (helloooo kroc rows)
ACHES/INJURIES: right ankle
MENTAL STATE: blissed out

- warm up
right ankle bothering on even light layups

- DLRVJ x a few
not getting up that well, ankle ginger, cut it off

- jump rope skill work x 15 mins
working on skipping with arms crossed, criss-crosses, going in and out of double-unders

- superset x 5
-- ISO glute bridge x 30s
-- SLRDL x 10L;10R

- ladder x 1,2,3,4,5,4,3,2,1
-- pull up/chin up
-- dip

- stretch

was going to squat but ankle advised against. that's okay.
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

LBSS

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Re: a fast and explosive donkey!
« Reply #3104 on: September 13, 2015, 05:20:53 pm »
0
WEIGHT: ???
SORENESS: hamstrings a tiny bit
ACHES/INJURIES: none, then, well, see below
MENTAL STATE: good, then all over the damn place

- warm up

- DB jump squat 30s x 4,3
threw the everloving shit out of SI joint on the fourth rep of the second set. took me at least five minutes to be able to stand up. new experience for me; i had that prolonged back pain last year in the same place but it was dull and persistent, not breathtakingly sharp like this. i just put down 800mg of ibuprofen and will ice. the gym is closed the next two days anyway, so i guess it's rest time. fuck, i must be getting old.

 :raging: :raging: :raging: :raging: :raging: :raging: :raging:
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
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