Author Topic: a fast and explosive donkey! (Read 1860197 times)

adarqui · « **Reply #3840 on:** September 03, 2016, 01:20:10 pm »

damn @ that 1 step vball dunk attempt.. looked really powerful.

also that 175 x 27 was beast mode.

how did you feel after? sets like that are such hell when we do them.. but afterwards, usually feel amazing.

Quote from: LBSS on September 03, 2016, 11:55:09 am

- push up x 45
the chick i'm hooking up with right now can do 45 push ups, so wanted to see if i could match. got there with a few in the tank. her body is awesome.

Quote

MICHIGAN STARTS IN FIVE MINUTE AAAAAHHHHH

make sure to always train on saturday .. you seem extra amp'd up. good sh*T!

FP · « **Reply #3841 on:** September 03, 2016, 03:44:57 pm »

I could be wrong but it looks to me like your 1 step jump is actually 3 steps. I guess you could count both of the plant steps as one step cause of your hop approach. But what about the step you take before the hop plant step? Great height though.

It seems like you get a lot of horizontal distance on your SL jumps. Maybe cause you're used to bounding. Also your GCT is a lot shorter than mine for SL jumps. How high are you getting on these?

LBSS · « **Reply #3842 on:** September 03, 2016, 05:47:18 pm »

Quote from: adarqui on September 03, 2016, 01:20:10 pm

damn @ that 1 step vball dunk attempt.. looked really powerful.

also that 175 x 27 was beast mode.

how did you feel after? sets like that are such hell when we do them.. but afterwards, usually feel amazing.

Quote from: LBSS on September 03, 2016, 11:55:09 am
- push up x 45
the chick i'm hooking up with right now can do 45 push ups, so wanted to see if i could match. got there with a few in the tank. her body is awesome.

Quote
MICHIGAN STARTS IN FIVE MINUTE AAAAAHHHHH

make sure to always train on saturday .. you seem extra amp'd up. good sh*T!

thanks adarq. and yeah no doubt about training saturday mornings. usually get my best jumps then. partly that's because of how i organize the training week, heavy squats followed by two days of relative rest feels like the best way to get primed.

ETA: also, legs were pumped up afterward but feel good now.

Quote from: Final Phenom on September 03, 2016, 03:44:57 pm

I could be wrong but it looks to me like your 1 step jump is actually 3 steps. I guess you could count both of the plant steps as one step cause of your hop approach. But what about the step you take before the hop plant step? Great height though.

It seems like you get a lot of horizontal distance on your SL jumps. Maybe cause you're used to bounding. Also your GCT is a lot shorter than mine for SL jumps. How high are you getting on these?

haha i can see why you'd call that three steps. to me it's false step-step-plant.

i'm getting about 30" on the SLRVJ, just touching the rim.

LBSS · « **Reply #3843 on:** September 04, 2016, 06:40:47 pm »

this morning played tennis with my dad for about 40 mins. very chill, spent most of the time helping him work on his backhand. still nice to gejuflo, legs a little sore from the squats.

LBSS · « **Reply #3844 on:** September 05, 2016, 03:41:12 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none (!)
MENTAL STATE: good

- warm up

- skater jump x 10,10

- one-step RVJ x 5

- DLRVJ x 10-12
both better and worse than saturday. wasn't getting as high -- residual fatigue from the squats and all the time in the car yesterday i think -- but approaches were much more aggressive. that is what it's supposed to feel like.

- SLRVJ x 5/leg
got up really good on a couple (for me), ~31 range. inconsistent, but as with the DLRVJ at least a couple of these were reasonably aggressive and fast. improvement.

- MB OH toss x 5,5

- SL SVJ x 5,5/leg

- RDL 185 x 10,10

- DB press 40s x 8,8
very strict, dead stop

- DB row 80 x 10,8/arm
DB touches ribs on each rep but i should drop the weight a little and get even fuller ROM like kf

- leg lowers x 20,20

- stretch

okay workout. it's beautiful outside, will probably take a longish walk after lunch.

T0ddday · « **Reply #3845 on:** September 05, 2016, 04:15:34 pm »

Quote from: LBSS on September 05, 2016, 03:41:12 pm

- DLRVJ x 10-12
both better and worse than saturday. wasn't getting as high -- residual fatigue from the squats and all the time in the car yesterday i think...

I truly believe one of your biggest advantages against a lot of people is that your an "urban dunker" - you spend very little time in cars. Driving long distances really does wreck us and it's something most people are not aware of... I put this together after performing horribly multiple track meets in San Diego where the morning would begin with a two hour drive to the meet...

Now coaching kids I think this is probably the bulk of home court "advantage" in track - the away team often sits in cars for hours before running...

Cars suck. If you can afford it it really does help to get a hotel near the location the night before you have a track meet or dunk contest or anything of the sort. I realize sitting isn't optimal but I can't figure out exactly why performances seem to suffer so much - it really makes a difference. Cars suck. Especially if your the driver.

adarqui · « **Reply #3846 on:** September 05, 2016, 08:44:27 pm »

Quote

SORENESS: none
ACHES/INJURIES: none (!)
MENTAL STATE: good

nice!!!

Quote from: T0ddday on September 05, 2016, 04:15:34 pm

Quote from: LBSS on September 05, 2016, 03:41:12 pm

- DLRVJ x 10-12
both better and worse than saturday. wasn't getting as high -- residual fatigue from the squats and all the time in the car yesterday i think...

I truly believe one of your biggest advantages against a lot of people is that your an "urban dunker" - you spend very little time in cars. Driving long distances really does wreck us and it's something most people are not aware of... I put this together after performing horribly multiple track meets in San Diego where the morning would begin with a two hour drive to the meet...

Now coaching kids I think this is probably the bulk of home court "advantage" in track - the away team often sits in cars for hours before running...

Cars suck. If you can afford it it really does help to get a hotel near the location the night before you have a track meet or dunk contest or anything of the sort. I realize sitting isn't optimal but I can't figure out exactly why performances seem to suffer so much - it really makes a difference. Cars suck. Especially if your the driver.

maybe the trick is falling asleep in the car

.. we sleep for ~8 hours then get up and feel great.. albeit, our legs aren't bent like in a car .. but still, it's interesting in comparison.

fwiw, walking to a court for 30+ min also wrecks me. For example, I walked for ~1.5 hours the other night, then tried to do a quick jog across the street .. my legs/ankles didn't work at all. Limped across the street like an old person. Just the repetitive motion of walking (light) for so long wrecked all ability to exert any power. In order to get it back I probably would have to do some major extended warmup.

T0ddday · « **Reply #3847 on:** September 06, 2016, 02:08:54 am »

Quote from: adarqui on September 05, 2016, 08:44:27 pm

Quote
SORENESS: none
ACHES/INJURIES: none (!)
MENTAL STATE: good

nice!!!

Quote from: T0ddday on September 05, 2016, 04:15:34 pm
Quote from: LBSS on September 05, 2016, 03:41:12 pm

- DLRVJ x 10-12
both better and worse than saturday. wasn't getting as high -- residual fatigue from the squats and all the time in the car yesterday i think...

I truly believe one of your biggest advantages against a lot of people is that your an "urban dunker" - you spend very little time in cars. Driving long distances really does wreck us and it's something most people are not aware of... I put this together after performing horribly multiple track meets in San Diego where the morning would begin with a two hour drive to the meet...

Now coaching kids I think this is probably the bulk of home court "advantage" in track - the away team often sits in cars for hours before running...

Cars suck. If you can afford it it really does help to get a hotel near the location the night before you have a track meet or dunk contest or anything of the sort. I realize sitting isn't optimal but I can't figure out exactly why performances seem to suffer so much - it really makes a difference. Cars suck. Especially if your the driver.

maybe the trick is falling asleep in the car .. we sleep for ~8 hours then get up and feel great.. albeit, our legs aren't bent like in a car .. but still, it's interesting in comparison.

fwiw, walking to a court for 30+ min also wrecks me. For example, I walked for ~1.5 hours the other night, then tried to do a quick jog across the street .. my legs/ankles didn't work at all. Limped across the street like an old person. Just the repetitive motion of walking (light) for so long wrecked all ability to exert any power. In order to get it back I probably would have to do some major extended warmup.

Yeah. Walking can be problematic too. Especially for power athletes. For any high level athlete I'm not a fan of marathon lifestyle cardio. Like long walks, or bike ride commuting, etc. I remember Dreyth used to do marathon walking sessions for body composition which I'm not that in favor of. Good for most people - not good for power athletes. In theory it sounds great - it's so submax that it can't hurt and it burns a few more calories that help w body comp. In practice it's better to just diet if you want to lose weight and keep the training specific. Walking is submax - but walking distances sufficient to make a dent in energy balance does have negative effects...

LBSS · « **Reply #3848 on:** September 06, 2016, 09:50:58 am »

long trips in cars, planes, buses -- anything that forces me into a fixed, seated position -- are problematic. specifically, if i can't move my right knee around it gets uncomfortable (although not stiff) and stays that way for hours or even days if the trip is particularly long. that's why even being sedentary at a desk job or on my couch isn't as bad: i can get up and walk around/extend the leg at will.

i can see how a really long walk could hurt. still, i took a leisurely and medium distance (~3.5 miles) walk yesterday and don't think that is problematic. but a really long walk is sneaky fatiguing. and extended standing/slow walking, like a trip to a museum, can also induce knee discomfort.

maxent · « **Reply #3849 on:** September 07, 2016, 01:41:04 am »

Conversely the opposite of too much walking, no walking at all (in bed all day) is terrible for recovery or lifting the following day. it shortens my hamstrings or osmething and makes everything tighter and makes my back problems flare up. theres obviously an optimal amount of activity that maximises performance the following day. it's just not total rest .. as i found out again after this weekend

AGC · « **Reply #3850 on:** September 07, 2016, 02:40:20 am »

Quote from: LBSS on September 06, 2016, 09:50:58 am

long trips in cars, planes, buses -- anything that forces me into a fixed, seated position -- are problematic. specifically, if i can't move my right knee around it gets uncomfortable (although not stiff) and stays that way for hours or even days if the trip is particularly long. that's why even being sedentary at a desk job or on my couch isn't as bad: i can get up and walk around/extend the leg at will.

i can see how a really long walk could hurt. still, i took a leisurely and medium distance (~3.5 miles) walk yesterday and don't think that is problematic. but a really long walk is sneaky fatiguing. and extended standing/slow walking, like a trip to a museum, can also induce knee discomfort.

x2 on this, did about 6 museum/gallery days on my trip and I was dying by the end of them, especially if I'd trained the day before.

seifullaah73 · « **Reply #3851 on:** September 07, 2016, 09:20:23 am »

there are some jobs, which require you to be on your feet, like labourer, warehouse operative, which you do for 9-10hrs, with lunch break between, which can be painful on your feet and didn't know long distance walking has a negative impact on your performance if you are a power athlete like a sprinter, basketball player, etc. I always thought it was good for the calves.

LBSS · « **Reply #3852 on:** September 07, 2016, 06:46:03 pm »

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: left ankle and knee a little during warm up but NBD
MENTAL STATE: good

- warm up

- SL SVJ x 5,5

- MB OH toss x 5,5
surprisingly powerful

- squat MSEM 315 x 5

- TTB x 10,10

- high-rear-foot BSS x 20/leg

fantasy football draft tonight.

LBSS · « **Reply #3853 on:** September 09, 2016, 07:53:59 pm »

- daily routine
no pistols.

LBSS · « **Reply #3854 on:** September 10, 2016, 05:48:04 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: head
MENTAL STATE: headache

- warm up

- skater jump x 20,20

- one-step RVJ x 5

- DLRVJ x 10 (submax)

- SL SVJ x 5,5

- glute activation stuff

- stretch

super pissed to have a headache because otherwise body felt good. no way to do max jumps (or squats or really much of anything) with that much pain though so i just did the above and bagged it. try again tomorrow.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1860197 times)

adarqui

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