Author Topic: a fast and explosive donkey!  (Read 1858552 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #975 on: April 24, 2011, 11:32:07 pm »
0
BW = ???
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low to moderate
DIET = awesome

-warm up
cursory

-RVJ x 20-25
PR?

-eat

Went to the courts behind the middle school near my parents' house. Only had about 30 minutes so I did a quick warm up, a couple of sprints and then started jumping on a couple of different hoops. Two are really low, about 9'2" and one is more like 9'7" or 9'8". Jumps were okay, approaches generally felt much better, as expected. Got 0.5-1" below wrist on one jump on the higher rim, which would be ~32-33" or around PR-level, possibly PR. So that's good. Easy double hand grabs, most jumps around base of palm or ~31". Asphalt was a bit slippery, too. Got some on film, will try to figure out how to get them off my camera.

Then I went home and ate a metric ton of delicious food.

Happy Easter!
« Last Edit: April 24, 2011, 11:34:27 pm by LBSS »
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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vag

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Re: a fast and explosive donkey!
« Reply #976 on: April 25, 2011, 04:15:29 pm »
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WTF , it worked , you got a  :personal-record: too  ;D  ;D  ;D

 :highfive:  :headbang:  :wowthatwasnutswtf:
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

---

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 #977 on: April 25, 2011, 09:27:51 pm »
0
just bought me some nike zoom waffle racers. let's see what the hype is all about.  :D
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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Cloud3205

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Re: a fast and explosive donkey!
« Reply #978 on: April 26, 2011, 02:58:49 am »
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just bought me some nike zoom waffle racers. let's see what the hype is all about.  :D

Hey man, I just got nike zoom waffle racers as well.  I have the version VII.  Which one did you get?

LBSS

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Re: a fast and explosive donkey!
« Reply #979 on: April 26, 2011, 07:41:28 am »
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just bought me some nike zoom waffle racers. let's see what the hype is all about.  :D

Hey man, I just got nike zoom waffle racers as well.  I have the version VII.  Which one did you get?

same, the red and grey ones. they're butt-ugly but i don't care as long as they feel right when i jump. :ibjumping:
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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LBSS

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Re: a fast and explosive donkey!
« Reply #980 on: April 26, 2011, 11:13:27 pm »
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BW = 172, fat
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low
DIET = good but should have had a snack in late afternoon

session 2 : power

- warmup
took my sweet time, lots of rollering and stretching...been a tense couple of days

- sprint warmup

- sprints : 10-20 yards - to fire up


- jumps : 2 step & vert

no space, subbed DL 4 x 5 x 18" -- mostly pretty unexplosive but a few good reps

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

no space, subbed ME broad jump x 10 -- max 9' PR! (lol, first time I'd done these in forever)

- Pogos: 4 x 5 MAX EFFORT
toes hurt like shit, didn't do these

- REA squat : 4 x 3 (40%)
125,125,125,125

- MSEM squat: 2 x 4 (~90%)
285,285 -- kept same weight to work on form, feel good about it

- BSS : 3 x 3

- core
ran out of time

- stretch

So pretty much didn't adhere to the plan at all, still feel okay about this workout. Better luck on Thursday.
« Last Edit: April 26, 2011, 11:15:31 pm by LBSS »
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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Zetz

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Re: a fast and explosive donkey!
« Reply #981 on: April 26, 2011, 11:57:11 pm »
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Haha. Good luck on Thursday. That's a lot of crossing out today.

LBSS

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Re: a fast and explosive donkey!
« Reply #982 on: April 27, 2011, 09:11:23 am »
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Haha. Good luck on Thursday. That's a lot of crossing out today.

haha thanks dude. whatever, got a fake  :personal-record: so i'm still happy.
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 #983 on: April 28, 2011, 10:53:18 pm »
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BW = ???
SORENESS = low back, right shin
ACHES/INJURIES = big toes
FATIGUE = low, which is odd because i slept terribly last night, too hot/sticky
DIET = didn't eat breakfast but made up for it just now  :highfive:

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step


-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
did not bring sneakers to gym... oops

- Pogos: 4 x 20
felt okay, wasn't getting high but good GCT and started to get a little arm swing in without moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == okay

- C1: MSEM squat: 1 x 6 (~80%)
265,265 == good, pretty fast, weight was coming off my shoulders a bit at the top

- C1: jump squat : 2 x 2 (30%)
95,95,95,95 == first set was incredible, second not so much, third and fourth pretty good

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3
170,170,170

- core x 3
-- hanging leg raise x 10
-- ab pull down x 10

- upper x 3
-- DB OHP 6 x 45 LOL
-- DB row 6 x 60

- stretch

can't wait for new shoes...
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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cowed77

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Re: a fast and explosive donkey!
« Reply #984 on: April 30, 2011, 06:56:22 pm »
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Nice on the PR man.

But how's your jumping been, in terms of the runup and stuff?
I rember watchin some old vid, and I tot u needed/would benefit alot frm a smoother runup or transition into the jump.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: a fast and explosive donkey!
« Reply #985 on: May 02, 2011, 10:12:22 am »
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Nice on the PR man.

But how's your jumping been, in terms of the runup and stuff?
I rember watchin some old vid, and I tot u needed/would benefit alot frm a smoother runup or transition into the jump.

thanks cowed. i tied (or maybe set a new) PR recently jumping at a low rim, so that's good.

but jumping has been off for a week or so because my shoes broke.  :pissed:  

i have some new ones on the way and as soon as they arrive i should be back in business.
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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LBSS

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Re: a fast and explosive donkey!
« Reply #986 on: May 02, 2011, 09:54:12 pm »
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BW = 170.2
SORENESS = none before, low back gonna be tomorrow
ACHES/INJURIES = none
FATIGUE = low

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
4 x 15

- one-step jumps
a few easy ones @ 30"  :highfive:

- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
first set really nice, rest okay

- squat : 3 x 5
270,270,270 == nice

- BSS : 3 x 5 each
170,170,170 == hard

- light calf raise: 4 x 5
90,90,90,90

- core
--ab wheel 3 x 15

- upper x 2
-chin up x 6
-dip x 12
-chin up x 6

- stretch

good workout. i do not like the zoom waffle racers. even if i go up half a size (to a full size higher than normal) they'll still be too narrow. oh well, was worth a shot.
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 #987 on: May 03, 2011, 09:25:55 pm »
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tonight:

stretch and SMR x a lot
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 #988 on: May 05, 2011, 10:15:30 pm »
0
BW = ???
SORENESS = back
ACHES/INJURIES = toes
FATIGUE = moderate

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
4 x 15y

- jumps : 2 step & vert
shiiiiiiiiiiiiiiiiiiitty. shitty.

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

- Pogos: 4 x 5 MAX EFFORT
shitty

- REA squat : 4 x 3 (40%)
135,135,135 == heaviest weight i've used for this, was not bad

- MSEM squat: 2 x 4 (~90%)
290,290,290,290 == strong

- BSS : 3 x 3
180,180,180 == strong but hard

- core
toe touch 3 x 25

- upper
chin x 10+3,3,3
dip x 10+3,3,3 +25

- stretch

hungry.
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 #989 on: May 09, 2011, 09:23:44 am »
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Saturday was my great-uncle's 90th birthday party, so I drove out to the Eastern shore with my family and spent all day out in the farmland eating good food and horsing around with my brothers and cousins. Yesterday was mother's day so we went out to our favorite crab place - mother's day tradition - and then when I got home I played tennis with my brother. No formal workout. Gonna stretch a bunch throughout the day today and then see how I do at the gym tonight.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

yesterday:

- played tennis x 45 minutes
had been a while, just shaking the rust off and building up a good sweat. my brother, who i can usually beat although we're closely matched, wiped the court with me. oof.

saturday:

- lot of low intensity moving around outside. nothing resembling exercise, but worth logging that i was at least active.
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