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Author Topic: a fast and explosive donkey!  (Read 1863296 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #705 on: December 01, 2010, 02:10:46 pm »
-1
Just sacked up and bought some lifting shoes. Now I can finally get the most out of chin-ups!  :strong:
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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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Flander

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Re: a fast and explosive donkey!
« Reply #706 on: December 01, 2010, 02:42:54 pm »
0
Quote from: LBSS on December 01, 2010, 02:10:46 pm
Just sacked up and bought some lifting shoes. Now I can finally get the most out of chin-ups!  :strong:

Yeah. Lifting shoes are a must for any upper body exercise.  :headbang:
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adarqui

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Re: a fast and explosive donkey!
« Reply #707 on: December 02, 2010, 07:02:31 pm »
0
Quote from: LBSS on December 01, 2010, 02:10:46 pm
Just sacked up and bought some lifting shoes. Now I can finally get the most out of chin-ups!  :strong:

nice, those shoes should really help you get a few more reps on chinups..................................................................................
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LBSS

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Re: a fast and explosive donkey!
« Reply #708 on: December 02, 2010, 09:53:12 pm »
-1
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

The old farts had taken over the court tonight. Plus I got blood drawn for some tests earlier in the day. Not a lot, but still kept it on the short side at the gym.

warm up
jump rope
light foam roll
boo LeBron
mobility/stretches

work
depth jump 2x5x18" -- figured out why I suck so much at these...
depth drop 2x3x30" -- harder barefoot (as I did them tonight) than with shoes
squat STIM 2x285, 2x295 -- easy

cool down
stretch
boo LeBron
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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

cowed77

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Re: a fast and explosive donkey!
« Reply #709 on: December 04, 2010, 10:57:58 am »
0
Quote from: Flander on December 01, 2010, 02:42:54 pm
Quote from: LBSS on December 01, 2010, 02:10:46 pm
Just sacked up and bought some lifting shoes. Now I can finally get the most out of chin-ups!  :strong:

Yeah. Lifting shoes are a must for any upper body exercise.  :headbang:


wait wait wait... am i missing somethin here? weightlifting shoes are those high cut boots type things, with a little heel right?
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: a fast and explosive donkey!
« Reply #710 on: December 05, 2010, 06:27:28 pm »
-1
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

PR PR PR PR PR PR PR PR PR

warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day

work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7

cool down
foam roll x30 mins
stretch x30 mins

Helped an older guy who was trying to learn how to roll. Like helping people with stuff.

PR PR PR PR PR PR PR PR PR
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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

zgin

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Re: a fast and explosive donkey!
« Reply #711 on: December 05, 2010, 07:02:05 pm »
0
60 min of foam roll and stretch= :o    nice pr man! considering it was on your first jump, you probably have more in you too! 
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adarqui

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Re: a fast and explosive donkey!
« Reply #712 on: December 06, 2010, 03:29:13 am »
0
Quote from: LBSS on December 05, 2010, 06:27:28 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

PR PR PR PR PR PR PR PR PR

warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day

work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7

cool down
foam roll x30 mins
stretch x30 mins

Helped an older guy who was trying to learn how to roll. Like helping people with stuff.

PR PR PR PR PR PR PR PR PR

fucking awesome dude, wish i would have known this while you were on IRC tonight, i would have high five'd the fuck out of you..

props, and ya CNS dies quick after pr's.

awesome man@!$!@
 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
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vag

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Re: a fast and explosive donkey!
« Reply #713 on: December 06, 2010, 03:35:58 am »
0
 :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: a fast and explosive donkey!
« Reply #714 on: December 06, 2010, 12:59:21 pm »
-1
Quote from: vag on December 06, 2010, 03:35:58 am
:headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:

Thanks for the props, guys!

Tomorrow begins adarq plan numba 1, with my new shoes that just came. Sweet.

EDIT: This is a bit silly, but the shoes have me absolutely champing at the bit to go work out. I can't wait to see what squats are like with real shoes on instead of elevating my heels on little plates.

COB tomorrow cannot come soon enough. Might even try to dip out of work a little bit early (boss is in Egypt).
« Last Edit: December 06, 2010, 01:40:11 pm by LBSS »
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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 #715 on: December 06, 2010, 01:43:26 pm »
-1
Quote from: zgin on December 05, 2010, 07:02:05 pm
60 min of foam roll and stretch= :o    nice pr man! considering it was on your first jump, you probably have more in you too! 

Thanks zgin. Yeah, foam rolling tends to take a while for me cause I got trigger points and tightness all over the place. When I have time I like to spend a while on it. Stretching, too. It's not always a full hour but I always feel much better after a good soft tissue session.

NOTE TO SELF: I need to expand the STW-style stretching a bit. I already do the core stretches plus calves and pecs and am getting somewhat prolific at those. Will add hamstrings and low back next, I think.
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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 #716 on: December 06, 2010, 08:20:30 pm »
0
Quote from: LBSS on December 06, 2010, 12:59:21 pm
Quote from: vag on December 06, 2010, 03:35:58 am
:headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:  :headbang:  :strong:

Thanks for the props, guys!

Tomorrow begins adarq plan numba 1, with my new shoes that just came. Sweet.

EDIT: This is a bit silly, but the shoes have me absolutely champing at the bit to go work out. I can't wait to see what squats are like with real shoes on instead of elevating my heels on little plates.

COB tomorrow cannot come soon enough. Might even try to dip out of work a little bit early (boss is in Egypt).

what kind of shoes you get again? which brand?
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LBSS

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Re: a fast and explosive donkey!
« Reply #717 on: December 06, 2010, 09:16:21 pm »
-1
Do-Wins. Grey. I'll get a vid up soon cause I got my new DROID! Sweet.

Tonight, soreness in pecs and lats. Kept it nice and easy, feel pretty good now. If experience is any guide, will be more sore tomorrow. Oh well.

warm up
light foam roll, 5-6 mins
light stretching

work
jump rope x100,100,100,50,50
row x15 mins, easy pace
jump rope x50,50,50,50

cool down
stretch
Logged
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

ssr7

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Re: a fast and explosive donkey!
« Reply #718 on: December 07, 2010, 01:32:17 am »
0
Quote
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

PR PR PR PR PR PR PR PR PR

warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day

work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7

cool down
foam roll x30 mins
stretch x30 mins

Helped an older guy who was trying to learn how to roll. Like helping people with stuff.

PR PR PR PR PR PR PR PR PR

fucking awesome dude, wish i would have known this while you were on IRC tonight, i would have high five'd the fuck out of you..

props, and ya CNS dies quick after pr's.

awesome man@!$!@
 headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang headbang
x2!

Major props man!
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Ice-O

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Re: a fast and explosive donkey!
« Reply #719 on: December 07, 2010, 01:47:33 am »
0
hey lbss, wats with the foot xray? you fractured your 5th metatarsal tuberosity?
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