Author Topic: a fast and explosive donkey!  (Read 1859137 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #3750 on: July 06, 2016, 08:05:08 pm »
+2
yeah it was fun times. nice drink later, too.

WEIGHT: ???
SORENESS: glutes a little, adductors a little
ACHES/INJURIES: none (oooowhaaaaat?)
MENTAL STATE: good

- warm up

- MB OH toss x 3,3,1
hit ceiling on all throws. yes.

- squat 315 x 2,2,2
felt like doing doubles for some reason.

- DB push press 60s x 10,8
fuck i should have had all 10 on the second set. mad at myself for bailing.

- pull up x 8,6,4,3

- high-rear-foot BSS x 20,20/leg
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 #3751 on: July 08, 2016, 11:12:41 am »
0
last night

- daily routine SMR/mob only
so tired.
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 #3752 on: July 10, 2016, 01:05:05 pm »
+1
yesterday

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: knees a bit stiff, then back (see below)
MENTAL STATE: okay

- warm up

- skater jump x 20,20

- one-step RVJ x 3,3,3

- DLRVJ x 5,5
felt pretty bad, topped out at 34 and once i realized i was not going to jump very high i switched to submax jumps with less rest. then i tweaked my right lower back. yay.

- continuous backboard touch x 8,8,8

back feels okay today. need to break it off with this woman i've been seeing and meant to last night, but wussed out and ended up sleeping over.  :uhhhfacepalm:
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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FP

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Re: a fast and explosive donkey!
« Reply #3753 on: July 10, 2016, 05:40:46 pm »
0
What are submax jumps good for again? Won't that fuck with your movement efficiency?
I can understand if you were training to get dunks in game or something where you might need to jump higher with a faster runup or more steps than you are used to, but if your goal is just to dunk I'm kind of missing the point of them.
« Last Edit: July 10, 2016, 05:55:45 pm by Final Phenom »

LBSS

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Re: a fast and explosive donkey!
« Reply #3754 on: July 10, 2016, 06:22:13 pm »
0
confused why you think submax repetitions of an exercise impair movement efficiency. how do you learn a new skill, except by doing it with less than full effort until you're comfortable enough with it to push yourself?
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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FP

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Re: a fast and explosive donkey!
« Reply #3755 on: July 10, 2016, 07:36:01 pm »
0
confused why you think submax repetitions of an exercise impair movement efficiency. how do you learn a new skill, except by doing it with less than full effort until you're comfortable enough with it to push yourself?

But you're not learning a new skill. You're already pretty far along in your jumping movement efficiency and have done tons of max effort jumps (already comfortable doing max effort jumps). I think a submax jump might have subtly different mechanics from a max effort jump, which is why I think they might be ineffective as movement efficiency work. Once you've progressed past the point of beginner movement efficiency gains, what's the point?

I have seen people on the forum encourage submax jumps and they seem good on the one hand cause you can spare your cns/joints but I don't know how much they actually help improve
« Last Edit: July 10, 2016, 07:41:01 pm by Final Phenom »

LBSS

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Re: a fast and explosive donkey!
« Reply #3756 on: July 10, 2016, 09:07:31 pm »
+1
t0ddday, help me out here. can't articulate a response to that well enough to try.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left soleus (?)
MENTAL STATE: blah

- warm up

- MB OH toss x 5,5; no step x 3,3

- LTMP squat 155 x 20
weird combination of easy and hard. made it to 20 without much difficult but don't know how many more i could have done. racked it the interest of protecting my back, which felt okay today but which was out of sorts yesterday.

- superset x 3
-- pull up x 5
-- dip x 5
-- TTB x 5

pretty weak workout all around. fuck it.
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 #3757 on: July 11, 2016, 04:37:57 am »
+1
t0ddday, help me out here. can't articulate a response to that well enough to try.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left soleus (?)
MENTAL STATE: blah

- warm up

- MB OH toss x 5,5; no step x 3,3

- LTMP squat 155 x 20
weird combination of easy and hard. made it to 20 without much difficult but don't know how many more i could have done. racked it the interest of protecting my back, which felt okay today but which was out of sorts yesterday.

- superset x 3
-- pull up x 5
-- dip x 5
-- TTB x 5

pretty weak workout all around. fuck it.

LTMP or MEBM? seems like beast mode.



confused why you think submax repetitions of an exercise impair movement efficiency. how do you learn a new skill, except by doing it with less than full effort until you're comfortable enough with it to push yourself?

But you're not learning a new skill. You're already pretty far along in your jumping movement efficiency and have done tons of max effort jumps (already comfortable doing max effort jumps). I think a submax jump might have subtly different mechanics from a max effort jump, which is why I think they might be ineffective as movement efficiency work. Once you've progressed past the point of beginner movement efficiency gains, what's the point?

I have seen people on the forum encourage submax jumps and they seem good on the one hand cause you can spare your cns/joints but I don't know how much they actually help improve

one answer could just be 'fun'.. get some jumps in, staying nice and relaxed, just enjoying it. If you jumped submax most sessions, and max effort for only some, then yes I think your point would be more valid; detrimental. Part of the skill of jumping is to learn to focus on producing force 'fast' in the first place, don't want to teach yourself to produce force slowly. But one session, or infrequent sessions, aren't going to be enough to be detrimental imho. I mean just look at it from the point of view of tempo sprints, submax running etc. They can still be used as tools to build work capacity, fitness, movement efficiency, and even qualities specific to max performance (cardiovascular development in running for example). So IMHO, the same applies for jumping.

I've personally been doing lots of submax jumping the last few months for a few reasons:
- i just love jumping, feels good to jump even if it isn't maximal
- want to focus more on 'relaxed max jumping sessions', ie, how high can i get if i don't amp myself up mentally (amping myself up mentally takes a toll on me)? similar to a TRAINING MAX in lifting -> max lifting without psyche ups/amp ups.
- need to improve SLRVJ as a skill in each leg

one thing I try to do when jumping submax, is still get off the ground fast.. For where i'm at right now, It's the difference between a 10'3-10'4 or 10'8.. so I lose ~4-5" when jumping submaximally: relaxed runup, relaxed jump but get off the ground fast/fast but smooth arm swing, no amp up. I can probably perform hundreds of those jumps, compared to only ~10 or so max effort jumps.

pc!

LBSS

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Re: a fast and explosive donkey!
« Reply #3758 on: July 11, 2016, 08:24:19 pm »
0
there you go, adarq. a little specific conditioning. something like that.

- daily routine
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 #3759 on: July 12, 2016, 09:37:58 am »
0
my right hip has been killing me since i woke up this morning. trying to stretch/work it out. weird.

EDIT: went to gym but right hip still bugging me. decided not to push it. gonna stretch and foam roll now but otherwise rest and hope it goes away tomorrow.
« Last Edit: July 12, 2016, 06:19:16 pm by LBSS »
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 #3760 on: July 14, 2016, 01:38:14 pm »
0
afternoon

- daily routine x 0.5

felt great to do that in the middle of the day, why am i not doing that more often? will do full workout later.

evening

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

- warm up

- paused speed squat 285 x 5,5
strong

- DB push press 60s x 8,6
weak

- pull up x 8,6

- leg lower x 20,20

eh. literally no space to do any jumps/throws. damn children.
« Last Edit: July 14, 2016, 07:48:05 pm by LBSS »
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 #3761 on: July 17, 2016, 07:18:45 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: blah, motivation zero, kind of out of it

- warm up

- MB OH toss (no step) x 5,5

- daily routine

feel enervated. dead. not good feeling. was supposed to do full workout but could barely force myself to do this much.
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 #3762 on: July 18, 2016, 10:07:13 pm »
+2
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- MB OH toss x 5,5

- paused squat 290 x 5,5

- DB push press 60s x 10,6
god damn it i'll get that second 10 soon

- DB row 80 x 10,10/each

- TTB x 10,10

only good workout since july 4 i think. kind of a lost two weeks.
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 #3763 on: July 19, 2016, 11:11:55 pm »
0
- daily routine

felt good. there is a RAD thunderstorm happening right now.
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 #3764 on: July 20, 2016, 08:23:59 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back tight
MENTAL STATE: not great, bob

- warm up

- one-step RVJ x 3,3,3
very stiff

- MB OH toss (no step) x 6

- squat MSEM 300 x 6
got angry, bar was flying

- decline leg raise x 10; +7.5 x 10,10

- stretch

my brother OD'd again last night so instead of a long combo jumps+lifts workout i got this in after visiting him in the hospital. he's okay, all things considered. the gym felt great even though this wasn't much of a workout, rarely does it feel like as much of a self-care thing as it did tonight.
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