Author Topic: a fast and explosive donkey! (Read 1858097 times)

nba8340 · « **Reply #30 on:** October 15, 2009, 12:56:46 pm »

Quote from: LBSS on October 15, 2009, 12:22:18 pm

DOMS today, particularly left quad. If history is any indicator, tomorrow will suck tremendously. Also, I think I should switch to back squats. Not sure why I thought I could outsmart the program, maybe because this one time I read Mike Robertson only uses front squats and blah blah some dumb shit like that. Everyone else and their mother uses back squats as the foundation. I'm going to keep the weights the same to start off, though, because I have a lot less practice with them than FS. Need to take some more video to make sure I'm getting deep enough.

mike boyle only does front squats with all of his guys

vag · « **Reply #31 on:** October 15, 2009, 01:19:53 pm »

Quote from: LBSS on October 15, 2009, 12:56:24 pm

Also, I love that the "related videos" are all of babies. ???

its because of your tags.
when you dont enter tags youtube puts the name of the video as tags, so related videos are all the vids from people who did the same and happen to have the same camera brand ( so same initial filename ).
Seems there are more silly dads than VJ trainees doing that! LOL

LBSS · « **Reply #32 on:** October 15, 2009, 11:52:28 pm »

Quote from: vag on October 15, 2009, 01:19:53 pm

Quote from: LBSS on October 15, 2009, 12:56:24 pm
Also, I love that the "related videos" are all of babies. ???

its because of your tags.
when you dont enter tags youtube puts the name of the video as tags, so related videos are all the vids from people who did the same and happen to have the same camera brand ( so same initial filename ).
Seems there are more silly dads than VJ trainees doing that! LOL

Haha, I thought it must be something like this. Thanks for the explanation.

LBSS · « **Reply #33 on:** October 16, 2009, 08:31:28 pm »

This weather absolutely sucks. Cold drizzle. Ugh. Anyways, after a loooong week at work I could not wait to get to the gym. I haven't been sleeping well the past few days and I was pretty sore from Wednesday (although not as much as I thought I'd be), but my energy was pretty good. Here's what I did:
warm up x5

jump rope -- alternating two feet, LRLR, LLRR, double unders, whatever
lower body mobility move
upper body mobility move

Note: Liked this warm up.

Work

Depth jump 3x5x18"
Front squat 3x5x200
OHP 5x100, 5x95, 5x100 -- first set sucked, dropped weight and someone in the gym helped fix my grip, last set was pretty easy...turns out my grip was really wrong

Also through in various chin-ups and pull-ups during rest periods and after the OHPs.

Strech x10mins

This whole thing felt great, I'm in a fantastic mood right now despite work, the weather, the fact that I have to wake up at the asscrack of dawn tomorrow. Have a great weekend people.

LBSS · « **Reply #34 on:** October 19, 2009, 11:27:38 pm »

Workout today:

Warm up circuit xa bunch

Jump rope xa bunch
Mobility drills

Work

Front squat 3x5x200
Bench press 3x5x155
Dead lift 1x5x280

Cardio/cool-down

row x12 mins @2:08 pace, ~150 bpm
stretch

I've mentioned before that I'm stupid. This held true today as I did the same weight for squats as last Friday, despite having the correct weight written down beforehand. It wasn't super hard, though, so I'll try upping by 10# on Wednesday. Dead lifts need to be more careful; 5x280 is pretty easy and I can lift it with shitty form. If that makes sense. Didn't feel bad, exactly, but I know they were ugly. I need some straps, too. Adjusted my position a tiny bit on the bench and it felt better than last week. Less wobbling with the bar on the way up, straighter path.

adarqui · « **Reply #35 on:** October 20, 2009, 03:53:20 am »

Quote from: LBSS on October 19, 2009, 11:27:38 pm

Workout today:

Warm up circuit xa bunch
Jump rope xa bunch
Mobility drills

Work
Front squat 3x5x200
Bench press 3x5x155
Dead lift 1x5x280

Cardio/cool-down
row x12 mins @2:08 pace, ~150 bpm
stretch

I've mentioned before that I'm stupid. This held true today as I did the same weight for squats as last Friday, despite having the correct weight written down beforehand. It wasn't super hard, though, so I'll try upping by 10# on Wednesday. Dead lifts need to be more careful; 5x280 is pretty easy and I can lift it with shitty form. If that makes sense. Didn't feel bad, exactly, but I know they were ugly. I need some straps, too. Adjusted my position a tiny bit on the bench and it felt better than last week. Less wobbling with the bar on the way up, straighter path.

i've done that about 2 times.. sucks doesn't it?

you ever try any pause benching? one of the best ways to get the bench up IMO.. this kid, russel, 150 lb, came in with 185 x 3 for bench, regular reps... got him on pause benching, could hit 185 x 6 pause bench (5 second pauses) after about 2 months.. hit 185 x 15 or so i forget.. shit works good.. started him at 145 for max reps on pause.. just a good technique if you ever want to mix it up

http://www.youtube.com/user/adarqui#p/search/0/Q2SVmb-XzKA&fmt=22 <-- pause bench at the end of the vid

LBSS · « **Reply #36 on:** October 21, 2009, 02:42:54 pm »

Dude the color scheme for the new domain name is wack, black on dark gray makes it hard to see stuff, and there's so much white on the page anyway because of the text entry box. Maybe it's just my screen or something. Anyway, I've never tried pause rep benching cause I only started benching last week. Seems like a good method; takes the stretch reflex out of the rep which is supposed to be good. I'll try it in warm-ups on Friday.

vag · « **Reply #37 on:** October 21, 2009, 03:20:20 pm »

Quote from: LBSS on October 21, 2009, 02:42:54 pm

Dude the color scheme for the new domain name is wack, black on dark gray makes it hard to see stuff, and there's so much white on the page anyway because of the text entry box. Maybe it's just my screen or something.

I agree , previous scheme was sooo much better.
But then again , its your forum , you choose the schemes!

Maybe its a new cutting-edge eye-training shit? LOL

adarqui · « **Reply #38 on:** October 21, 2009, 05:45:00 pm »

Quote from: LBSS on October 21, 2009, 02:42:54 pm

Dude the color scheme for the new domain name is wack, black on dark gray makes it hard to see stuff, and there's so much white on the page anyway because of the text entry box. Maybe it's just my screen or something. Anyway, I've never tried pause rep benching cause I only started benching last week. Seems like a good method; takes the stretch reflex out of the rep which is supposed to be good. I'll try it in warm-ups on Friday.

ya im playing around with it.. I'm probably going to just download a nice theme instead of doing it by hand.. im getting ready to add a bunch of content to the site.

ya well not only does it take the stretch reflex out, it also builds strength much faster IMO, due to longer time under tension in that weak joint angle.. very rapid eccentric contractions..

peace

LBSS · « **Reply #39 on:** October 21, 2009, 09:54:55 pm »

Workout SSSUUUCCKKKKEEEDDD tonight. Got some shit going on that is way in my head today and everything suffered as a result. Fuck it. I didn't get to the gym until 8ish, which was actually great because it meant people were leaving and I had space. At 6:30 the place is a madhouse. Anyway, here was the work out:

Warm up as before

Work

Depth jumps 3x5
Front squat x3x210 FAIL, x5x210 WIN but spot in my upper back that I strained a couple months ago started acting up, so last set was back squat 5x210, good depth (deeper than video)
OHP x3x110

Cool down

Stretch
Foam roll...ouch
Shoot hoops x10 minutes

Switching to back squats for Friday, that spot on my back is freaking me out.

adarqui · « **Reply #40 on:** October 21, 2009, 10:01:17 pm »

i've gotten "that spot" from front squats also.. wouldn't bug me much at all during back squats.

my upper back would just get hammered.. i tweaked a little erector spinae muscle, took a month or so for it to go away.. the upper back just gets taxed so hard, especially since breathing is somewhat 'impaired'..

hope everything is ok with you.. cya

LBSS · « **Reply #41 on:** October 22, 2009, 12:09:34 pm »

Yeah this feels like it's between my ribs. Doesn't "hurt" today but I definitely feel it. Front squats are okay as long as they're light but once they get heavy I feel my scapulae start to slide out to the sides, I lose tension and then it can be bad news. 200 felt totally fine but 210 not so much.

Wack.

LBSS · « **Reply #42 on:** October 25, 2009, 12:47:27 am »

Awesome workout today. I repeated the last "A" workout because of my back and the switch to back squats. Back squats felt really good; I took my time with the eccentric movement, kept my torso vertical and went deep. And I absolutely rocked the dead lifts. They just felt solid and I didn't have to mix my grip, which just makes things so much easier. Anyway, here's what I did:

Warm up as usual

Work

Squat 3x5x205
Bench 3x5x155
Dead lift 5x280

Cool down static stretch

One issue is that there's something wrong with the way I'm holding the bar on the squats because my wrists end up getting a little sore by the end of a set. I should be supporting more of the weight across my shoulders and not on my arms but don't know exactly what I'm doing wrong. Not a big deal now but one of those things I could see turning into a problem if I do it wrong for a while.

Feldenkrais tomorrow.

adarqui · « **Reply #43 on:** October 25, 2009, 03:32:43 am »

if its low bar, it can be stressful on shoulders/wrists.. or it could be that you just dont back squat often..i think you'll be fine, just inhale some big breathes, hold it, while the bar is on the 'shelf' and you should be fine.. if you're doing that you should adapt to it, if thats all it is.

peace

LBSS · « **Reply #44 on:** October 26, 2009, 10:03:38 am »

I definitely do low bar, so it's probably just a question of finding the right position w/r/t wrists, elbows, shoulders, etc. Yesterday did a bunch of stretching, which felt great. I slept through Feldenkrais class, which is fine. I needed the sleep more than anything else.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1858097 times)

nba8340

Re: no bounce, need bounce

vag

Re: no bounce, need bounce

LBSS

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

vag

Re: no bounce, need bounce

adarqui

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

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce