Author Topic: a fast and explosive donkey! (Read 1859071 times)

Flander · « **Reply #1050 on:** July 11, 2011, 03:29:56 pm »

Quote from: LBSS on July 08, 2011, 08:52:59 am

Quote from: J-DUB on July 07, 2011, 11:40:57 pm
Quote from: LBSS on July 07, 2011, 11:35:27 pm
also, i can't stop laughing about this picture:

i fail to see the humor in that pic... are you races?

get off my lawn you damn kids, it has nothing to do with the guy. that shit would be funny on anyone, my wasp self included. in fact, it would be funnier on adarq than almost anyone else i can think of.

Hahahahaha, thats some funny shit.

This one cracks me up.

LBSS · « **Reply #1051 on:** July 13, 2011, 08:01:19 am »

last night. i guess work stress and lack of sleep builds up. i slept well the night before last so i guess monday was still catching up with me.

EDIT: also, haha flander. that guy probably isn't even THAT obese for parts of this country, though. like he's probably not the fattest person he knows.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = calves
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprints x 10y
2 @ 60%
4 @ 90%

- DSVJ x a bunch submax

- DLRVJ x 10-12
truly shitty, got a couple that weren't quite as bad toward the end but oh my goodness.

- pogos submax 3 x 20

- squat 2 x 2 x 270
some of the warm ups i did as jump squats. main sets felt surprisingly weak.

- OHP 3 x 5 x 95
extremely easy

- BOR 2 x 5 x 95, 10 x 95
full pause at the top

- stretch

vag · « **Reply #1052 on:** July 13, 2011, 11:23:03 am »

When you log jumps as shity , what do you mean? absolutely or relatively? And what are your thresholds?
I judge mine relatively and consider them shity when they are 1'' or more below what i expected from that session.
e.g. yesterday i was getting 30-31 , which is awful as absolute number , but relatively ( considering injuries , fatigue , stim etc ) it was good , was expecting 29-30.
Curious how you rate/evaluate yours...

LBSS · « **Reply #1053 on:** July 13, 2011, 12:04:47 pm »

Quote from: vag on July 13, 2011, 11:23:03 am

When you log jumps as shity , what do you mean? absolutely or relatively? And what are your thresholds?
I judge mine relatively and consider them shity when they are 1'' or more below what i expected from that session.
e.g. yesterday i was getting 30-31 , which is awful as absolute number , but relatively ( considering injuries , fatigue , stim etc ) it was good , was expecting 29-30.
Curious how you rate/evaluate yours...

good question. i pretty much mean that they were lower than what i expect should be my minimum at this point, which is 30.5-31 -- basically i feel like i should always be able to touch rim easily. when jumps are below that level i'm disappointed. when they're that level or above, i feel okay about them. i got there a few times last night but at least a few of the jumps were in the 29" range. midway through the session i realized i was having nice smooth slow starts that never got fast (lol). had a few slightly-less-shitty jumps after that, ~30".

usually it also means that the jumps just "felt" slow or unexplosive or both.

LBSS · « **Reply #1054 on:** July 14, 2011, 11:24:46 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = 166.5
SORENESS = none
ACHES/INJURIES = toes bugging, especially left one
FATIGUE = low to moderate

- warm up

- sprints

- depth jumps 2 x 5
not very good, no stiffness

- broad jump x a few
8'10.5" longest, pretty bad

- squat 3 x 275

- SS1: chin up x 9
- SS1: dip x 9 + 23
- SS1 info: 3 rounds, adding a rep next time

- core
GHR sit up x 15
ab wheel roll outs 2 x 15-20, dead stop at bottom of a few of the reps

- stretch

LBSS · « **Reply #1055 on:** July 16, 2011, 06:40:15 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = 166.0 FFFFFUUU but the eyeball test is getting a little better. more abs. gotta keep protein up and cals, too, esp on workout days.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- yoga x 75 minutes
went with my gf. felt great, sweated a bunch, opened up hips and chest a bunch. it had been probably a year and a half or maybe even two years since i did a yoga class.

walked to the gym, then

- warm up

- depth drop 2 x 5

- depth jump x 3,5,5
mostly pretty low

- squat 5 x 270
good not great, need to focus on eccentric a little better.

- OHP 3 x 5 x 105

- BOR 3 x 5 x 105

such a beautiful day. smolov starts for real on tuesday. will probably get some kind of light exercise tomorrow and maybe some jumping if i feel like it. and then, the pain. i can't wait.

LBSS · « **Reply #1056 on:** July 20, 2011, 12:26:36 pm »

from yesterday. slept like absolute shit last night and i don't know why.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = 166.0
SORENESS = none
ACHES/INJURIES = spot of tightness in right quad during sprints but it went away; also hip flexors
FATIGUE = low

- warm up

- sprints
2 @ 60%
2 @ 95%

- DSVJ submax x 5-7

- DLRVJ x ~15
started off bad but got better, ended up jumping pretty well. didn't get that high, mostly 31 range, but felt smooth and reactive in a way i hadn't in a while. CNS was definitely higher than it'd been.

- squat 4 x 9 x 225
easy-peasy, 4-minute rests.

- SS1: chin up x 10,8,7
- SS1: dip x 10,8,7 + 23
- SS1 info: active shoulder but full extension, chest-to-bar on all chin up reps (as i always do them). not even close to 10,10,10. matched dip reps to chin up reps, even though i could have done more. would rather keep them in sync because i think that's nice. fuck you. better luck next time.

- stretch

LBSS · « **Reply #1057 on:** July 20, 2011, 01:49:19 pm »

also, about chin ups, i've started to adjust to keeping the backs of my legs tight so that my bodyweight doesn't shift under the bar. still feels a little weird but i'm able to get a lot better back/arm ratio in terms of effort.

LBSS · « **Reply #1058 on:** July 21, 2011, 10:40:44 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = mild in quads, glutes, hamstrings
ACHES/INJURIES = none
FATIGUE = low

- warm up

- sprint
2 @ 60%
1 @ 80%
1 @ 90%
all felt sluggish

- depth jump 2 x 5
way more coordinated and explosive than last time, seemed to be getting higher

- pogos 2 x 5

- squat 5 x 7 x 240
still pretty easy

- OHP 2 x 115
was going for 3 x 5 x 115, lol. skipped BOR, too. not important.

- hanging leg raise 3 x 10
legs straight on most reps but a few i lost concentration and they bent a little

- stretch

LBSS · « **Reply #1059 on:** July 23, 2011, 06:12:06 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = hips a little tight but they loosened up over the course of the workout
FATIGUE = low to moderate, but mostly related to the heat

- warm up

- DSVJ x a few

- depth jump 2 x 5

- pogos x a few

- ankle hops x a few

- squat 7 x 5 x 255
starting to get a little harder but still pretty easy. form wasn't great throughout but seventh set was the best set, so not a fatigue issue. just a concentration issue.

- SS1: chin up x 9,9,7 damn it
- SS1: dip + 23 x 9,9,7
- SS1 info: three rounds

- stretch

note to self: basketball ends at 5 on saturdays.

LBSS · « **Reply #1060 on:** July 24, 2011, 06:29:40 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = everything around hips but mild
ACHES/INJURIES = none
FATIGUE = low

- warm up

- CMJ x a couple

- squat 10 x 3 x 270
not bad

- handstand practice x 10-15 mins

- GHR sit ups x 25, +5kg x 20,20

- more handstand practice, getting a little better

- stretch

Was a little nervous about the volume and the lack of rest from yesterday, so I kind of bitched out on jumping. In retrospect, wouldn't have been a problem. I squat better if I set up and stand up properly out of the rack. There was a fantastic basketball game going on for the first half of the workout. White team down 20, came back to win on a 3-pointer with 2.5 seconds on the clock. Red team had a dude who threw down a legit tomahawk on a breakaway at one point. Really, really nasty hops, guy was probably 6-5, 6-6 or so but threw down very hard, head near rim. Cool to watch. But they choked like bitches, lol.

Week one of Smolov base mesocycle complete.

Flander · « **Reply #1061 on:** July 25, 2011, 03:35:55 am »

You write set x reps right?

Is it a new goal to be able to handstand? How long can you hold it?

Flander · « **Reply #1062 on:** July 25, 2011, 03:42:02 am »

Quote from: LBSS on July 13, 2011, 08:01:19 am

EDIT: also, haha flander. that guy probably isn't even THAT obese for parts of this country, though. like he's probably not the fattest person he knows.

LBSS · « **Reply #1063 on:** July 25, 2011, 09:40:56 am »

Quote from: Flander on July 25, 2011, 03:35:55 am

You write set x reps right?

Is it a new goal to be able to handstand? How long can you hold it?

EDIT: yeah, set x reps. so 10 x 3 is 10 sets of 3 reps.

handstand is a goal, but tertiary at most. just something to work on when i don't feel like doing normal upper body work, or maybe on off days. i can't hold one for more than a second or two at best without the wall, so far. haven't bothered to time a hold against the wall but i'm sure it would be laughable. i'll get there. i always liked gymnastic stuff. would love to be able to do a flag and a planche and all that but i figure it's probably best to learn how to crawl before i try to walk. on my hands.

Quote from: Flander on July 25, 2011, 03:42:02 am

Quote from: LBSS on July 13, 2011, 08:01:19 am

EDIT: also, haha flander. that guy probably isn't even THAT obese for parts of this country, though. like he's probably not the fattest person he knows.

that's nothing: http://www.dailymail.co.uk/health/article-1257850/Super-sized-mother-determined-worlds-fattest-woman-years.html

Quote

To achieve her goal, Donna says she will need to eat up to 12,000 calories a day (the average woman should consume only 2,000.)

To fund the massive $750 weekly food shop, she runs a website where men pay her to watch her eat fast food.

U-S-A! U-S-A!

LBSS · « **Reply #1064 on:** July 26, 2011, 09:19:21 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = hip flexors
ACHES/INJURIES = left toe bugging
FATIGUE = moderate

- warm up

- sprints
2 @ 60%
2 @ 85-90%

- DSVJ x a few

- DLRVJ x 10-12
shitty, was moving okay but everything just felt soft and plodding

- squat 4 x 9 x 240
harder than last week but still not that bad

- OHP 5 x 115

- shoot around x 10-15 mins
taylorhorton status on free throws, missed nothing, everything else pretty bad

- stretch

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1859071 times)

Flander

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LBSS

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vag

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LBSS

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LBSS

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Flander

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