Author Topic: a fast and explosive donkey! (Read 1858422 times)

DamienZ · « **Reply #900 on:** February 28, 2011, 06:37:26 pm »

Quote from: LBSS on February 25, 2011, 09:35:39 am

Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

LBSS · « **Reply #901 on:** March 01, 2011, 09:45:49 pm »

BW = i keep forgetting to measure
SORENESS = none
ACHES/INJURIES = none
FATIGUE = very high
DIET = shite, not nearly enough food and what i got was not the best.

kept it nice and easy today because high stress at work, long hours, shit sleep and shit diet (today, yesterday was good) meant no energy or focus going in

-warm up

-jump rope x5 mins
mixing in double unders here and there

-squat 3 x 5
225,225,225 == NO HIP TWEAK

-BSS 3 x 5
80,80,80 == NO HIP TWEAK

-C1: push up x10
-C2: leg lower x10
-C3: pull up x4
-C4: MB OH throw x15
-info: 5 rounds

stretch

now time to redeem my diet a little bit.

LBSS · « **Reply #902 on:** March 01, 2011, 09:47:55 pm »

Quote from: DamienZ on February 28, 2011, 06:37:26 pm

Quote from: LBSS on February 25, 2011, 09:35:39 am
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

adarqui · « **Reply #903 on:** March 02, 2011, 04:03:33 am »

Quote from: LBSS on March 01, 2011, 09:47:55 pm

Quote from: DamienZ on February 28, 2011, 06:37:26 pm
Quote from: LBSS on February 25, 2011, 09:35:39 am
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

DamienZ · « **Reply #904 on:** March 02, 2011, 05:14:44 am »

Quote from: adarqui on March 02, 2011, 04:03:33 am

Quote from: LBSS on March 01, 2011, 09:47:55 pm
Quote from: DamienZ on February 28, 2011, 06:37:26 pm
Quote from: LBSS on February 25, 2011, 09:35:39 am
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

Zetz · « **Reply #905 on:** March 02, 2011, 10:37:31 am »

Quote from: DamienZ on March 02, 2011, 05:14:44 am

Quote from: adarqui on March 02, 2011, 04:03:33 am
Quote from: LBSS on March 01, 2011, 09:47:55 pm
Quote from: DamienZ on February 28, 2011, 06:37:26 pm
Quote from: LBSS on February 25, 2011, 09:35:39 am
Thanks brosephines.

@Divad: soreness is no reason at all to change depth, IMO.

Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.

Please make that an official smiley for the forum....

ssr7 · « **Reply #906 on:** March 02, 2011, 05:00:45 pm »

Quote

--------------------------------------------------------------------------------
Quote from: ssr7 on February 23, 2011, 11:11:36 PM
congrats on the tied PR man! you seeing patrick lally?

Nah, my oly lifting coach (if I can call him that at this point...) also does PT. And he doesn't charge for answering questions. BTW I will most likely be in the gym on the 3rd and 6th. The 3rd I might actually have to be at work very late, but hoping not. Thursdays I'm typically in the gym by 6:45 or 7 and Sundays it varies, although I prefer to go mid-late afternoon, when basically no one else is there. Anyway, just PM me if you're gonna come down and we can coordinate.

Nice man...it's really convenient to have a coach who's also a PT. I PM'd you regarding coming down tomorrow.

DamienZ · « **Reply #907 on:** March 03, 2011, 12:15:36 pm »

*i made that*

ssr7 · « **Reply #908 on:** March 03, 2011, 04:18:41 pm »

yo, i'm not gonna be able to come down today...i'm getting sick again:/

LBSS · « **Reply #909 on:** March 03, 2011, 10:26:27 pm »

BW = 171.3
SORENESS = hip flexors a little bit
ACHES/INJURIES = none
FATIGUE = moderate
DIET = fine

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step
30.5-31.5, not bad, felt okay considering how low my motivation/focus was

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
13,13,10,10 == liked these

- Pogos: 4 x 5 MAX EFFORT
didn't write these down for some reason

- REA squat : 4 x 3 (40%)
or this

- C1: MSEM squat: 1 x 6 (~80%)
255,255,255
- C1: jump squat : 2 x 2 (30%)
95,95,95,95
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
herp derp

- core x4
toes to bar x6
MB OH throw x20

- stretch

deep retardation w/r/t forgetting to write shit down that's IN FRONT OF MY FUCKING FACE. i'm okay with it, chalk it up to a long week at work.

Flander · « **Reply #910 on:** March 04, 2011, 02:26:50 am »

You beasting?

adarqui · « **Reply #911 on:** March 04, 2011, 10:19:00 am »

sucks that ssr7 is getting sick, wanted to hear how the "swoletraining went in the mancave -- mandler marchman".

feel better ssr7

pc

ssr7 · « **Reply #912 on:** March 06, 2011, 12:54:58 am »

Hey when are you training tomorrow? SSPT is closed and I've missed to many training sessions...I'm definitely training at balance tomorrow, but dunno when...I'll check adarq.org in the AM man...I'll send you a PM as well.

LBSS · « **Reply #913 on:** March 08, 2011, 09:51:09 pm »

last few days: some rolling, esp. of hips

BW = 172
SORENESS = left quad, oddly
ACHES/INJURIES = none
FATIGUE = mild
DIET = good

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
15,15,15,15

- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
4x8x12"

- squat : 3 x 5
265,265,265

- BSS : 3 x 5 each
120,120,120

- light calf raise: 4 x 5
40,40,40,40

- core circuit x4
--leg lower x15,15,15,15
--pushups x15,15,15,25
--pull ups x5,5,5,5

- stretch

LBSS · « **Reply #914 on:** March 09, 2011, 03:25:08 pm »

Lol, I just realized the 40 pound jump from my last volume session. Meant to do less than that, but it felt okay so whatever.

Also, I don't like not doing upper body, or relegating it to circuit-type stuff. Going to add an upper day at least once per week and will probably do some light cardio or whatnot on that day. Maybe right after volume day. Tonight, going to do snatch practice (last session) and, I guess, some OHP and DB rows.

Also, I'll be out of the country from 3/18-4/3. Hotel is fancy as shit (chairman of our board owns it so we get discounts), so I hope the gym is adequate. The place is down the street from the national sports complex, so may try to figure that out. Probably won't have time, though.

Need to be sure I have a solid plan before I leave, just making note of it now.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1858422 times)

DamienZ

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LBSS

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adarqui

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Zetz

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ssr7

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