Author Topic: a fast and explosive donkey! (Read 1860085 times)

LBSS · « **Reply #3180 on:** October 31, 2015, 05:17:31 pm »

internet died a couple of days ago, hence the journaling gap. was out too late last night at a halloween party but i didn't drink much (4 beers over the course of 5 hours) so on balance not too much harm done. will go out again tonight but probably not stay out so late and continue to keep the booze moderate.

in non-fitness news: i read a lot -- at least 20 books a year since college and usually more than 25 -- but i counted up last august and realized that only 25% or so of the books i'd read over the previous 4+ years were by women. no good excuse for that, so i decided to read nothing but women for the rest of the year and afterward try to keep the balance 50/50. i've read 47 books since then (35 in 2015 so far) and 28.5 of them are by women. just picked up 48 and 49, both by women. good job, me.

WEIGHT: ???
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- DRLVJ x ~10-12
30.5 SVJ, 33 off one, 34 off two. but apart from one 34+ jump off four everything off four was wack. just off.

- superset x 2
-- line hops forward and back x 60 contacts
-- line hops side to side x 60

- squat hold 315 x 10s

- squat 265 x 5,5,5

- pull up x 10+3+3+2

- DB RDL 70s x 12,12

- stretch

DIET
breakfast: smoothie, two cups of coffee
lunch: n/a
dinner: mush, lettuce, two cups of milk
other: whey shake

SLEEP
6-6.5 hours

Merrick · « **Reply #3181 on:** October 31, 2015, 05:25:38 pm »

I enjoy reading too but not as many books like u do. Have you noticed different trends between books by men and books by women now that youve read a lot from each?

LBSS · « **Reply #3182 on:** October 31, 2015, 07:42:35 pm »

good question, and you know, not really. i've read lots of different kinds of books and haven't really been looking for differences. some of the best books i've read in the past year have been by women, though, in different genres:

- ghettoside, by jill leovy (reportage about the neglect by police and the courts of violent crime in black communities in LA)
- gilead, by marilynne robinson (Serious Novel)
- the talented mr. ripley, by patricia highsmith (fun thriller)
- the warmth of other suns, by isabel wilkerson (history of the great migration)
- wolf hall, by hilary mantel (read for the second time, one of the best novels i've ever read)

LBSS · « **Reply #3183 on:** November 01, 2015, 11:35:41 am »

jesus how is it already november?

- walk x 4 miles

later:

WEIGHT: ???
SORENESS: tib anterior
ACHES/INJURIES: none
MENTAL STATE: antsy

- KB TGU x 2,2,2,2/side

- other random KB messing about: snatches, cleans, OHP, suitcase DLs

my KB is 35lbs. should be using it more. would be nice to get proficient at TGUs and cleans and snatches. swings i can obviously already do. but good cardio, good core/coordination/tension-relaxation work.

- mobilizations

DIET
breakfast: smoothie, cup of coffee
lunch: chipotle
dinner: pulled chicken, bean salad, cup of milk
other: a few dark chocolate-covered almonds

SLEEP
7.5 hours, woke up once to pee but went right back to sleep

adarqui · « **Reply #3184 on:** November 01, 2015, 10:39:40 pm »

Quote from: LBSS on October 31, 2015, 05:17:31 pm

in non-fitness news: i read a lot -- at least 20 books a year since college and usually more than 25 -- but i counted up last august and realized that only 25% or so of the books i'd read over the previous 4+ years were by women. no good excuse for that, so i decided to read nothing but women for the rest of the year and afterward try to keep the balance 50/50. i've read 47 books since then (35 in 2015 so far) and 28.5 of them are by women. just picked up 48 and 49, both by women. good job, me.

never even thought of that (men vs women authors). I mostly read computer programming, operating system internals books, or papers; hardly any women authors in computer science.

LBSS · « **Reply #3185 on:** November 02, 2015, 10:02:41 pm »

there are some obvious differences. women are more likely to write about women, or have women as protagonists. and it's just interesting to experience the way women write about the world, even if a concrete sense of what that means eludes me for the most part.

WEIGHT: ???
SORENESS: tib anterior
ACHES/INJURIES: none
MENTAL STATE: a little tired, otherwise good

- warm up
adarq has inspired me to up my jump rope game. did sets of 100 to warm up, last set was alternating five double unders and 20 singles.

- jump squat +10kg x 4

- SVJ x 4

- LTMP squat 185 x 15
wack, weight was not hard but felt off, perhaps something in low back subliminally telling me to stop. careful.

- paused dip x 10+3+3+3+3+3

- pull up x 8
just to balance out push/pull reps with last workout

- stretch

- jump rope x 200,200,200
one-minute rests. many mistakes first set (boo), no mistakes second set, one mistake third set. the thing that gets tired is posterior delts, and to a lesser extent wrist extensors.

DIET
breakfast: smoothie, cup of coffee
lunch: pizza with spinach and pork sausage
dinner: pulled chicken, pasta, swiss chard, milk
other: 1-2 cups of coffee

adarqui · « **Reply #3186 on:** November 02, 2015, 10:53:58 pm »

^^ niiice!

seems like there's a jump rope squad forming.

curious to see how you feel from it tomorrow.. first few sessions got me pretty sore.

sucks about the squat, but good move. we've got to keep it safe in the weight room; we aren't PL'rs on tons of pain killers.. tehe!

pc!

edit: also love (hate) reading your diet entries, they usually make me hungry.

LBSS · « **Reply #3187 on:** November 03, 2015, 02:48:18 pm »

i feel fine, but then my volume was way lower than yours. posterior delts are always the first things to fatigue when i get back into regular jumping rope but i think they will adjust pretty quickly.

wish i had someplace to jump at home, would do it every day.

also, yeah i've been hungrier than usual since i came back from tajikistan. been better about refined sugar, although i'm obviously not avoiding it at all costs, just reducing.

but i am tempted to focus on strenf for a little while and add 5-7 pounds of bw. like if i could get my squat to 360+ at ~178, combined with the movement efficiency i have now, i think that'd be tight. obviously i need to continue to be careful with squatting, but something like jumps 2x/week, jump rope/layup conditioning, and texas method for squats seems really appealing. plus i kind of want to start benching again, it's so fun.

in any case, i need a program. directionless gym-going is better than nothing, but it's not great.

so here's a thought. reactions/input/comments welcome, unless you're just gonna be a dick, in which case fuck off.

day 1
(morning)
- rest

(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- jump rope finisher

day 2
(morning)
- layups OR rest/easy KB work

(evening)
- rest

day 3
(morning)
- layups OR rest/easy KB work

(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- DB OHP 3x8
- pull up 3x8
- leg raise/windshield wipers
- jump rope light/skill work

day 4
(morning)
- layups OR rest/easy KB work

(evening)
- rest

day 5
(morning)
- layups OR rest

(evening)
- rest

day 6
- ME jumps
- squat MSEM x6
- bench 3x5
- RDL 3x8
- BB row 3x8

day 7
- random conditioning

part of the plan is also to get back to earlier bedtime/earlier wake-up.

LBSS · « **Reply #3188 on:** November 04, 2015, 08:50:48 am »

yesterday:

DIET
breakfast: smoothie, cup of coffee
lunch: chicken sandwich, roasted squash
dinner: pasta, swiss chard, pulled chicken
other: cup of milk, two cups of coffee

SLEEP
7 hours

today:

morning
- shoot around and layups x 15 mins
unbelievably sluggish, could not make anything, missing layups. hand very dry. got mad and left early.

evening
WEIGHT: ???
SORENESS: lower traps, anterior and posterior delts
ACHES/INJURIES: right ankle and right knee a little, not too bothersome
MENTAL STATE: good

- warm up
felt tired much of the day but felt good by the time i started shooting around. (rule #1 of working out at the JCC: always use the court if it's available.) was night and day, literally, with this morning. smooth jumpers, made 90%+ FTs, dribbling decent (by my low standards).

- DLRVJ x a few submax
was wearing slippery socks because all my good gym socks are dirty or vanished. ME jumps out of the question.

- depth jump @16" x 5,5,5

- squat 210 x 5,5
felt great

- superset x 3
-- DB OHP 35s x 8
-- chin up x 8,8; kroc row 80 x 10/side
right bicep feels chin ups the most.

- DB suitcase carry 50 x 40 steps/side

- jump rope x 200,250,20+(5)x4,(30)
the third thing in there is 100 jumps alternating 20 single unders with five double unders. couldn't think of a better notation than to put DUs in parentheses. so last set was 30 DUs.

- stretch

good workout.

DIET
breakfast: smoothie, cup of coffee
lunch: cheeseburger, some of the best fries i've ever eaten
dinner: pad thai with pork, protein shake, bunch of lettuce, cup of milk
other:

SLEEP
6.5-7 hours. went to bed at a reasonable time (10:45) but then did the dumb thing where i can't not finish a book.

John Stamos · « **Reply #3189 on:** November 04, 2015, 08:07:08 pm »

Looks good to me, you'd be hitting everything directly and indirectly multiple times per week(I feel better hitting everything twice a week rather than once) and you threw in RDLs to smash your hammys which is the best thing next to squats. Is day 1 going to be like 90 or 95% of your 5 rep max?

Also, might be good to do blocks of OH BB press or use one day to do regular BB bench and the other day to do OH BB press and alternate the days each week.

LBSS · « **Reply #3190 on:** November 04, 2015, 09:47:52 pm »

thanks eric. BB OHP tends to mess with my wrists once i get to a certain (modest) weight, so i've avoided it for years. will stick with DBs.

LBSS · « **Reply #3191 on:** November 05, 2015, 08:25:34 am »

DIET
breakfast: smoothie, cup of coffee
lunch: pork sandwich with broccoli rabe, cola, donut
dinner: pulled chicken, swiss chard
other: two beers
a bit indulgent today, coworker bought me a donut (she owed me) so i ate it and the soda they have at this sandwich place is so freaking good. plus the two beers. no carbs at dinner, i figure the balance was still okay.

SLEEP
7.5+ hours, much better. must do that more consistently.

adarqui · « **Reply #3192 on:** November 05, 2015, 11:43:17 pm »

Quote from: LBSS on November 03, 2015, 02:48:18 pm

i feel fine, but then my volume was way lower than yours. posterior delts are always the first things to fatigue when i get back into regular jumping rope but i think they will adjust pretty quickly.

wish i had someplace to jump at home, would do it every day.

also, yeah i've been hungrier than usual since i came back from tajikistan. been better about refined sugar, although i'm obviously not avoiding it at all costs, just reducing.

but i am tempted to focus on strenf for a little while and add 5-7 pounds of bw. like if i could get my squat to 360+ at ~178, combined with the movement efficiency i have now, i think that'd be tight. obviously i need to continue to be careful with squatting, but something like jumps 2x/week, jump rope/layup conditioning, and texas method for squats seems really appealing. plus i kind of want to start benching again, it's so fun.

in any case, i need a program. directionless gym-going is better than nothing, but it's not great.

so here's a thought. reactions/input/comments welcome, unless you're just gonna be a dick, in which case fuck off.

day 1
(morning)
- rest

(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- jump rope finisher

day 2
(morning)
- layups OR rest/easy KB work

(evening)
- rest

day 3
(morning)
- layups OR rest/easy KB work

(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- DB OHP 3x8
- pull up 3x8
- leg raise/windshield wipers
- jump rope light/skill work

day 4
(morning)
- layups OR rest/easy KB work

(evening)
- rest

day 5
(morning)
- layups OR rest

(evening)
- rest

day 6
- ME jumps
- squat MSEM x6
- bench 3x5
- RDL 3x8
- BB row 3x8

day 7
- random conditioning

part of the plan is also to get back to earlier bedtime/earlier wake-up.

yo LBSS.. my initial thoughts:

- add some calf raises into the mix for pretty much every lifting session (3 x ~20 reps), perhaps barbell calf raises with toes SLIGHTLY elevated (or not at all) or calf machine. Don't go for any crazy ROM on calf raises if you decide to add them in. You can add some variation in by keeping feet neutral or internally rotating so that the toes are pointed inward. Single leg variations work pretty good too but you barely need resistance, can basically just use your bodyweight and focus on keeping that leg locked/hip extended.

- your MSEM squats look like they might be better on day 3? you could still do your 2x5 since it's 80% of what you use on day 1, it'll still give you some time under tension but should be alot easier as long as you're feeling good, and then do MSEM after. I mean those MSEM squats should attempt to help your ME jumps on day 6, that's a good objective for them. Also, depending on how many max jumps you perform until fatigue, you may want to experiment with adding some more reps to your MSEM session.. ie, instead of 6, maybe go for 10. One of the ideas is that, each MSEM single is a "jump" with rest in between.

- if you move MSEM out of day 6, maybe just add in some more glute work (single leg glute bridge / glute machine / BSS / reverse lunge) and add in some TKE's on a leg extension (high rep, very controlled, making sure to get a great VMO contraction).

- i was going to mention double arm plate swings but you already have KB swings and such.

my 2 cents.

pc man!

LBSS · « **Reply #3193 on:** November 06, 2015, 08:40:22 am »

^^^thanks adarq! so would you not squat at all on day 6 and just do glute work and TKEs, or some other squat scheme that day?

LBSS · « **Reply #3194 on:** November 06, 2015, 08:41:08 am »

DIET
breakfast: smoothie, cup of coffee
lunch: four small slices of pizza with meat and veggies, salad
dinner: pulled chicken, chard, cup of milk
other: cup of coffee, cappuccino, two glasses of wine, finger of scotch

SLEEP
7 hours

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1860085 times)

LBSS

Re: a fast and explosive donkey!

Merrick

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LBSS

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LBSS

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adarqui

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LBSS

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John Stamos

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LBSS

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LBSS

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