Author Topic: a fast and explosive donkey! (Read 1863316 times)

LBSS · « **Reply #495 on:** September 14, 2010, 08:29:07 am »

lol, thanks for the words of wisdom, vag. Feel free to offer coaching whenever you please; I do it all the time from my amateur seat over here

With respect to the length, I was more worried that it was too short, rather than too long. But I don't think that's going to be such a big deal, now that I think about it. I can give it a go, see where it takes me, and then reevaluate.

adarqui · « **Reply #496 on:** September 14, 2010, 04:09:35 pm »

Quote from: LBSS on September 14, 2010, 08:29:07 am

lol, thanks for the words of wisdom, vag. Feel free to offer coaching whenever you please; I do it all the time from my amateur seat over here

With respect to the length, I was more worried that it was too short, rather than too long. But I don't think that's going to be such a big deal, now that I think about it. I can give it a go, see where it takes me, and then reevaluate.

short blocks are great though from a stagnation standpoint, especially for that reason you listed.. you can really get a good idea of what this block is 'doing to your body/physiology' without dedicating a crazy long time to finding that out.

pc

LBSS · « **Reply #497 on:** September 15, 2010, 08:30:53 pm »

So it turns out that not squatting for a while means that you lose the form somewhat. In my case, apparently because I can't probably abduct my thighs anymore on the way up. So I'll start light.

warm up
shoot hoops
jump rope
stretching/mobility

work
SVJ 2x5
ice skater 2x10
pogo 2x10
jump squat 2x3x75
squat 2x5x255, 4x255 -- fail cause I was focusing too hard on abducting...oops
SS x3
--dips x10
--chin up x5

cool down
stretch

Nice and easy...

adarqui · « **Reply #498 on:** September 16, 2010, 01:14:39 am »

it'll come back quick don't worry..

pc

LBSS · « **Reply #499 on:** September 19, 2010, 04:18:08 pm »

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops
mobility
EDIT: ankle rehab, but cut it a bit short because I realized it was dumb to be working my calves before I do anything else; will move these to the end of future workouts
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise

ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch

adarqui · « **Reply #500 on:** September 19, 2010, 04:26:57 pm »

Quote from: LBSS on September 19, 2010, 04:18:08 pm

warm up
shoot hoops
mobility
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise
ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch

nice about the jumps man! nice workout too

LBSS · « **Reply #501 on:** September 19, 2010, 04:42:02 pm »

Thanks adarq!

LBSS · « **Reply #502 on:** September 20, 2010, 02:07:48 pm »

Bizarrely, I could not get to sleep last night until like 5:30. Woke up at 7:30 (normal time) and emailed my boss to say I'd be late to work, then slept until 10. WTF.

adarqui · « **Reply #503 on:** September 20, 2010, 03:13:44 pm »

Quote from: LBSS on September 20, 2010, 02:07:48 pm

Bizarrely, I could not get to sleep last night until like 5:30. Woke up at 7:30 (normal time) and emailed my boss to say I'd be late to work, then slept until 10. WTF.

wtf?

LBSS · « **Reply #504 on:** September 20, 2010, 11:26:53 pm »

Ran ~2 miles, very easy pace, just to get blood circulating a bit. Stretched a bit.

Sore.

LBSS · « **Reply #505 on:** September 21, 2010, 09:49:28 am »

Journal edit: A la vag, I'm going to stick to the ratio set up. Green means a completed workout. SH=strength/hypertrophy, SP=strength/power, SR=speed/reactivity.

vag · « **Reply #506 on:** September 21, 2010, 10:05:10 am »

Quote from: LBSS on September 21, 2010, 09:49:28 am

Journal edit: A la vag, I'm going to stick to the ratio set up. Green means a completed workout. SH=strength/hypertrophy, SP=strength/power, SR=speed/reactivity.

Yup , that workout-by workout thing is great!
Unfortunately cant keep with it this year because it's too extended ( 4 phases , 10 total cycles , 35 total workouts ) so im loging it by "phase". The 2-letters thing is a great idea though!

LBSS · « **Reply #507 on:** September 21, 2010, 09:38:42 pm »

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

pain: none
soreness: hamstrings, glutes, shoulders

warm up
jump rope
foam roll hips and upper legs
core stretches from Stretch to Win, done and slow-fast pace
sprinter's warm ups

work
10y sprint x5, uphill
DSVJ RL x15 or so -- my dominant plant is LR, so I figured I'd get some practice going the other way
ice skater x2x5 -- balance was off
tuck jump x2x5 -- um, slow

REA squat x2x3x95 -- too heavy
jump squat x3x3x75 -- better
core circuit x3
--ab wheel x12
--leg lower x10
--side plank x30s/ea

cool down
stretch

Soreness definitely played a role in all the work today. This will all feel better once I've gotten into a groove.

LBSS · « **Reply #508 on:** September 23, 2010, 10:00:55 pm »

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

My mood right now:

warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups

work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s

cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches

No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway

. Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.

adarqui · « **Reply #509 on:** September 24, 2010, 05:40:27 am »

Quote from: LBSS on September 23, 2010, 10:00:55 pm

My mood right now:

warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups

work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s

cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches

No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway . Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.

hah nice man.. good stuff on the jumps & getting props for being a chris johnson.

keep this going, don't do anything too far beyond threshold and get a set back, just a reminder :F

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1863316 times)

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

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adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

vag

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce