Author Topic: a fast and explosive donkey! (Read 1858707 times)

LBSS · « **Reply #870 on:** February 16, 2011, 10:27:45 pm »

BW = ? forgot to measure this morning
SORENESS = none until after workout, now upper legs and glutes are sore
ACHES/INJURIES = none
FATIGUE = low
DIET = solid

foam/lacrosse ball rolling x35 mins
PVC pipe dislocates, OH squats and BTN presses

snatch drills x40 minutes, got up to 75 lb power snatch, form still super inconsistent/shitty but that's okay. had a couple of really good pulls, just a matter of practice.

stretch

EDIT Quad soreness is pretty bad. Weird.

LBSS · « **Reply #871 on:** February 17, 2011, 10:19:13 pm »

BW = 172.0
SORENESS = a little bit in quads, low back
ACHES/INJURIES = left hip
FATIGUE = low
DIET = solid

s2: power

- RATING (X/10)

- warmup

~~- 10 yard dashes x 5~~

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
did a few warm-up jumps at like 80-85%, helped a lot. then did ME jumps x10-12 and only got 30.5-31 but it was consistent and felt good. happier. there were people in the gym, too, which usually kills me.

~~- ME MR halftuck: 5 x 5~~
fuck halftucks

- ME MR pogo: 3 x 5 10

- SQUAT: 4 x 5
285,285,285,285 == hip tweaking a bit, depth not as consistent as usual but felt pretty good.

- S1: dips @ 3 x AF
+38 x 10,10,10

- S1: pullups @ ~~3 x AF~~ 6 x 5

- OPTIONAL: CORE (Y/N?)
N

- STRETCH
and roll

LBSS · « **Reply #872 on:** February 18, 2011, 10:10:10 am »

I go forward on my pogos but when I try to stay in one place I end up losing my balance. Gotta work on that.

Also, once I dunk, I think the next goal will be competence at C&J and snatch.

LBSS · « **Reply #873 on:** February 18, 2011, 11:02:30 am »

Gonna start the ARowe plan on Sunday. Here will be the approximate layout

Sunday = session 1
Monday = active rest
Tuesday = session 2
Wednesday = active rest
Thursday = session 3
Friday = total rest
Saturday = active rest
Sunday = session 4

Rinse, repeat. Active rest might even just be foam rollering and mobility/activation, or it might be light cardio, e.g. a long walk or jump rope or stationary bike or something like that. I want to be in the gym more often, basically. Highest jumps should (insh'allah) be on Sunday, which is good cause that's the surest time to have the gym to myself.

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats. If there's a drop in my squat numbers in the near future, that's why. Will probably start by doing my warm ups as high bar and then keeping work sets as low bar, then transition.

ssr7 · « **Reply #874 on:** February 19, 2011, 12:51:02 am »

Hey man, I think I'm gonna train at balance on the Thursday, 3/3 and Sunday, 3/6. Do you think we could train together those days? I'm doing a Wendler 5/3/1 split with each lifting workout preceded by jumps.

adarqui · « **Reply #875 on:** February 20, 2011, 02:59:25 am »

Quote from: LBSS on February 18, 2011, 11:02:30 am

Gonna start the ARowe plan on Sunday. Here will be the approximate layout

Sunday = session 1
Monday = active rest
Tuesday = session 2
Wednesday = active rest
Thursday = session 3
Friday = total rest
Saturday = active rest
Sunday = session 4

Rinse, repeat. Active rest might even just be foam rollering and mobility/activation, or it might be light cardio, e.g. a long walk or jump rope or stationary bike or something like that. I want to be in the gym more often, basically. Highest jumps should (insh'allah) be on Sunday, which is good cause that's the surest time to have the gym to myself.

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats.

screw you

Quote

If there's a drop in my squat numbers in the near future, that's why. Will probably start by doing my warm ups as high bar and then keeping work sets as low bar, then transition.

kill it mayne, hope this template works out good for you.

Clarence · « **Reply #876 on:** February 20, 2011, 03:28:27 am »

Quote from: adarqui on February 20, 2011, 02:59:25 am

Quote from: LBSS on February 18, 2011, 11:02:30 am

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats.

screw you

hahahaha...that was good.

LBSS · « **Reply #877 on:** February 20, 2011, 08:54:00 pm »

Quote from: adarqui on February 20, 2011, 02:59:25 am

Quote from: LBSS on February 18, 2011, 11:02:30 am
Gonna start the ARowe plan on Sunday. Here will be the approximate layout

Sunday = session 1
Monday = active rest
Tuesday = session 2
Wednesday = active rest
Thursday = session 3
Friday = total rest
Saturday = active rest
Sunday = session 4

Rinse, repeat. Active rest might even just be foam rollering and mobility/activation, or it might be light cardio, e.g. a long walk or jump rope or stationary bike or something like that. I want to be in the gym more often, basically. Highest jumps should (insh'allah) be on Sunday, which is good cause that's the surest time to have the gym to myself.

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats.

screw you

EDIT: Screw them for me.

LBSS · « **Reply #878 on:** February 20, 2011, 08:58:27 pm »

AROWE WORKOUT PLAN DAY 1

BW = ?
SORENESS = none
ACHES/INJURIES = left hip
FATIGUE = low
DIET = solid

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
15y x4

- dj (18-24") : 4 x 8 (18")
hip tweaking immediately. fml. tried to massage/stretch it out but fix was temporary, tweak always came back.

- squat : 3 x 5
started warm up but hip kept tweaking.

- BSS : 3 x 5 each
tweaky tweak tweak

- light calf raise: 4 x 5
was discombobulated and pissed off and had been at the gym for 90 minutes thanks to all the stretching and massaging and long rests, so i just left

- core

- stretch

ARowe plan day 1, abject failure.

adarqui · « **Reply #879 on:** February 20, 2011, 09:40:25 pm »

fuck.

Raptor · « **Reply #880 on:** February 21, 2011, 01:53:01 am »

Damn, that sucks

Zetz · « **Reply #881 on:** February 21, 2011, 01:20:58 pm »

What exactly did you do for a warmup? It might be that you didn't get adequate motion or flexibility going in your hips. Used to happen to me once in a while too on similar lifts when I didn't warmup properly.

cowed77 · « **Reply #882 on:** February 22, 2011, 06:49:00 am »

I hate tweaky hips. When I get that at the start of a workout I know I'm not gonna have a great day.

What I do is I take my time warming up. When im on the treadmill for a really short run to warm myself up, i do somee pseudo lunges type things, just big steps, opening up my strides. Leg swings both front/back and left/right helps too.

LBSS · « **Reply #883 on:** February 22, 2011, 10:34:58 pm »

BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = blisters on my heels from new shoes that fit in the store and then FFFFUUUUUUU on the way to work
FATIGUE = moderate-high
DIET = shite

modified Agile 8
shoulder stretching on rings
calf stretching

circuit x10
--pull up x1-2
--glute march x5e
--push up x2
--glute bridge x20s

stretch

Felt nice.

LBSS · « **Reply #884 on:** February 23, 2011, 09:08:44 pm »

BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = hip tweak has radiated around deep into my ass muscles...yeah...sit with that image
FATIGUE = low-moderate
DIET = not enough veggies, otherwise solid

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert

tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing

- Pogos: 4 x 5 MAX EFFORT
forgot, i'm so retarded i'm not even sure where my nose is

- REA squat : 4 x 3 (40%)
125,125,125 == hip tweak bad

- MSEM squat: 2 x 4 (~90%)
285,285,285,285 == weight flew, hip tweak rotating deep into piriformis etc. but not as bad on sets 2 and 4

- BSS : 3 x 3
150,150,150

- core
circuit x3
--MB OH throw x20
--KTE x5

- stretch
and roll

My coach/PT told me basically to just chill for a few days, roll all the way around the hip, avoid stretching, and do ice massage. So that's what I'll do. No sense letting this turn chronic.

VERY pleased about the jump, even if the rest of the workout had sucked (and it didn't, pain or not it was good) I'd be happy.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1858707 times)

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