Author Topic: a fast and explosive donkey! (Read 1860013 times)

LBSS · « **Reply #3195 on:** November 06, 2015, 05:01:36 pm »

revised per adarq:

day 1
(morning)
- rest/easy KB work

(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- calf raise 3x20
- jump rope finisher

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

(evening)
- rest/easy KB work

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
- squat MSEM @ 105% of day 1 weight x10
- DB OHP 3x8
- pull up 3x8
- calf raise 3x20
- jump rope light/skill work

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

(evening)
- rest/easy KB work

day 5
(morning)
- layups OR rest

(evening)
- rest/easy KB work

day 6
- ME jumps
- squat 3x5
- bench 3x5
- RDL 3x8
- BB row 3x8
- lunge 3x12-16
- calf raise 3x20
- jump rope finisher

day 7
- random conditioning

------------------------------------------------------------------
easy KB work = TGUs, swings, clean and snatch practice. very low intensity, just working on technique and breathing.

LBSS · « **Reply #3196 on:** November 07, 2015, 02:20:55 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knees at very end of workout
MENTAL STATE: good

- warm up

- DLRVJ x ~12
good to very good but not quite PR-level.

- squat 270 x 5,5,5
solid

- bench 155 x 5,5,5
rusty. need to take this slow so as to re-figure out grip.

- BB row 115 x 8,8,8
strict, no english

- superset x 2
-- DB lunge 25s x 14
-- SL calf raise x 20/leg

- stretch

as written the plan has too many exercises on day 6, post-jumping. what i did today is manageable duration. will edit again.

DIET
breakfast: smoothie, two cups of coffee
lunch: N/A
dinner: pulled chicken, chard, mac and cheese,
other: protein shake, two cocktails and two beers

SLEEP
7+ hours

was out very late last night chilling with a couple of friends, but able to sleep until after 10. also, saw the new bond flick last night. fun time, not great.

LBSS · « **Reply #3197 on:** November 08, 2015, 05:38:37 pm »

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

- throws and drills with final phenom x an hour-plus
met up, threw around, did a marking drill. i am rusty, especially with respect to throwing fakes, which i was never that great at to begin with. still had a good time, much more fun than jumping rope!

DIET
breakfast: smoothie, cup of coffee
lunch: meat loaf, roasted squash and roasted potatoes, cup of milk
dinner: pork tacos, bean salad
other: two glasses wine

SLEEP
6 hours

LBSS · « **Reply #3198 on:** November 09, 2015, 12:12:18 pm »

- easy KB work (swings, snatches) x 20 mins
skipped actual workout because i had a buddy in town just for the day that i only get to see 1-2 times per year.

DIET
breakfast: smoothie, two cups of coffee
lunch: ham and artichoke pizza, salad, chocolate milk
dinner:
other:

SLEEP
7 hours

adarqui · « **Reply #3199 on:** November 10, 2015, 12:26:34 am »

Quote from: LBSS on November 08, 2015, 05:38:37 pm

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

- throws and drills with final phenom x an hour-plus
met up, threw around, did a marking drill. i am rusty, especially with respect to throwing fakes, which i was never that great at to begin with. still had a good time, much more fun than jumping rope!

DIET
breakfast: smoothie, cup of coffee
lunch: meat loaf, roasted squash and roasted potatoes, cup of milk
dinner: pork tacos, bean salad
other: two glasses wine

SLEEP
6 hours

dope!#!@

adarqui · « **Reply #3200 on:** November 10, 2015, 12:35:28 am »

Quote from: LBSS 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?

sorry been meaning to reply. ya I would squat. glad to see you filled it in with the 3x5. After that session you have one day rest, then you squat again.. so on that day 6, you may want to keep it light, maybe focus a little more on speed out of the hole but obviously still very controlled. The frequency alone is a big benefit, no need to hit some 5-6RM's on day 6. I like how you adjusted day 6 in the actual session. Seems more reasonable.

pc!

LBSS · « **Reply #3201 on:** November 11, 2015, 07:50:44 am »

missed logging yesterday. drank three beers on a date. no exercise.

today morning:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: meh

- shoot around + a few layups x 10 mins
fuck that, uncoordinated and right knee hurting. this is only viable if i really get enough sleep.

- easy KB work (swings, TGUs) x 10 mins

- mobilizations/activation

evening:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip wigged out during squat warm up but just once; wrists during first bench work set
MENTAL STATE: good

- warm up

- depth jump @8" x 10,10

- squat 215 x 5,5

- bench 165 x 5,5,5

- BB row 125 x 8,8,8

- leg press calf raise +90 x 20,20,20

- stretch

mediocre workout. no explosiveness. will go to the gym tomorrow and if i'm feeling good i'll do the MSEM squats.

DIET
breakfast: smoothie, cup of coffee
lunch: chipotle
dinner: mush (did not finish, used chard), protein shake
other: cup of coffee, cup of milk

SLEEP
<7 hours. NOT OKAY.

LBSS · « **Reply #3202 on:** November 12, 2015, 08:18:29 am »

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

- warm up

- squat MSEM 275 x 1; 295 x 1; 305 x 1,1,1,1,1
very solid. kept sweatpants and sweatshirt on. forgot how much i like squatting in sweatpants. also stayed very warm.

- jump rope x 250,350,(15),(15),(15),(15)
1-2 mins rest, only made one mistake on the first set, everything else clean. will go for at least one 500 next time. it's just mental to get there.

DIET
breakfast: smoothie, cup of coffee
lunch: turkey sandwich, milkshake (roll tide)
dinner: rest of mush, protein shake
other: cup of coffee, milk, baby carrots

SLEEP
7.5 hours, much better

LBSS · « **Reply #3203 on:** November 14, 2015, 10:33:53 am »

yesterday (11/13):

DIET
breakfast: smoothie, cup of coffee
lunch: steak, mashed potatoes
dinner: korean bbq sandwich
other: cappuccino, five beers over the course of 12 hours

SLEEP
7.5 hours

today:

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

- warm up

- DLRVJ x ~10-12
good not great. couple of dodgeball dunks, also front rimmed an attempt smh.

- squat 280 x 5,5,5
still getting there but this was solid.

- bench 165 x 5,5,5

- BB row 130 x 8,8,8

- leg praise calf raise 275 x 20,20,20

- stretch

DIET
breakfast: smoothie, cup of coffee
lunch: pad thai with chicken, cup of milk
dinner: small amount of pulled pork and bean salad
other: chocolate milk, three beers, small glass of whiskey

SLEEP
7.5 hours

LBSS · « **Reply #3204 on:** November 15, 2015, 11:36:34 am »

- light KB work (swings, snatches) x 20 mins
the left-right disparity on snatches is stark. easy, natural movement on the right side. not at all on left, where i have a hard time relaxing my hand in the right order to get the KB around without banging my forearm.

DIET
breakfast: smoothie, two cups of coffee
lunch: pulled pork, bean salad, cup of milk
dinner: indian snacks, a little pasta with tomatoes and sausage
other: glass of wine

SLEEP
9 hours

Mikey · « **Reply #3205 on:** November 16, 2015, 08:51:19 am »

Quote from: LBSS on November 14, 2015, 10:33:53 am

yesterday (11/13):

- DLRVJ x ~10-12
good not great. couple of dodgeball dunks, also front rimmed an attempt smh

Can you palm a women's size basketball?
If so I reckon you could dunk with it since I'm assuming a dodgeball would be a similar size.

LBSS · « **Reply #3206 on:** November 16, 2015, 09:05:26 am »

yes but not well enough to swing it. the dodgeballs are smaller/softer.

Mikey · « **Reply #3207 on:** November 16, 2015, 09:17:24 am »

True. Probably just need another inch or two (on your vertical) max and you'd have it. The cheap synthetic balls are also easier to grip than leather ones imo.

LBSS · « **Reply #3208 on:** November 16, 2015, 10:40:55 am »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left elbow at the end, wrists a little -- careful
MENTAL STATE: good

- warm up

- depth jump @10" x 10,10
these are dumb. should be doing fewer reps, more intensity.

- squat 280 x 5,5,5
weaker than saturday but will still go to 285.

- bench 170 x 5,5,5

- BB row 135 x 8,8,8

- SL calf raise x 20,20,20/leg

- stretch

DIET
breakfast: smoothie, two cups of coffee
lunch: chipotle
dinner: pulled pork, bean salad, chard, protein shake
other: cup of coffee, cup of milk

SLEEP
6.5 hours, did the couldn't-put-a-book-down thing. womp.

office closed because there's a woman with a gun barricaded in a building nearby. cops have blocked off several city blocks. crazy. working from home this morning.

LBSS · « **Reply #3209 on:** November 17, 2015, 08:46:09 am »

DIET
breakfast: smoothie, cup of coffee
lunch: pizza with chicken sausage and spinach
dinner: pork roast, pasta with parmesan, salad, cup of milk
other: two cups of coffee, two small chocolate chip cookies

SLEEP
7 hours, woke up before alarm which is usually a good sign

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Author Topic: a fast and explosive donkey! (Read 1860013 times)

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