Author Topic: a fast and explosive donkey! (Read 1859214 times)

Flander · « **Reply #1065 on:** July 28, 2011, 04:49:40 am »

Quote from: LBSS 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!

I can hold a handstand maybe 5 seconds but Ive been able to do a flag for long. So dont let that stop you.

USA is the land of dreams. Earning money by eating fast food on video. Thats amazing and idiotic at the same time.

LBSS · « **Reply #1066 on:** July 29, 2011, 11:14:52 am »

last night:

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 = left toe bugging
FATIGUE = low to moderate

- warm up

- sprints x 10y
2 @ 60%
2 @ 90-95% == felt pretty fast

- DSVJ x 5-6

- DLRVJ x ~14-15
grabbed rim (weakly) on a bunch, strained my forearm on one because i was surprised and held on too long, lol. approaches felt pretty good, wasn't getting all that high (~31-31.5) but that's okay given that i did pretty high volume squats two days ago.

- ME pogos 3 x 5
getting a little better at these

- squat 2 x 3
275,275 == felt heavier than it should, weird

- stretch x 30 minutes

LBSS · « **Reply #1067 on:** July 29, 2011, 11:20:56 am »

and now, some commentary:

my one ultimate tournament of the summer is this weekend (http://wildwoodultimate.com/), so i decided to take it easy on the squats today. it's a very, very low-pressure tournament but i still want to be relatively fresh. really looking forward to it even though i'm not in great shape cardio-wise.

i'll be on the beach all weekend running around, so no real workout until next week. my plan, pending how wrecked i am after the tournament, is just to start over with week 2 of smolov. 4 x 9 x 240 wasn't that hard, so i think i should be okay. schedule for the next few weeks ends up being:

Quote

july 31------------------------------------------ aug 6
tournament, rest, 4 x 9, rest, 5 x 7, rest, 7 x 5

aug 7 ------------------------------------------ aug 13
10 x 3, rest, 4 x 9, rest, 5 x 7, rest, 7 x 5

aug 14 ------------------------------------------ aug 20
10 x 3, rest, 2 x 2, rest, rest, TEST, leave for beach

aug 21 ------------------------------------------ aug 27
beach, beach, beach, beach, beach, beach, beach

beach will include lots of low-intensity exercise and probably some ME jumping and light plyos. will reevaluate whether to continue smolov based on how well my 1RM test goes, as well as how well i'm jumping throughout. so far it hasn't killed my jumping as much as i feared, so that's good, but i'm still at the easy end. i'll be shooting for a 345 squat, which would put me just over 2xbw.

rest days may include light exercise like tennis or interval sprints, upper will be sprinkled throughout as it has been.

now that i'm finished prognosticating and planning, i will commence furiously knocking on wood and throwing salt over my left shoulder.

LBSS · « **Reply #1068 on:** August 01, 2011, 12:14:15 pm »

from the weekend:

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 = biceps, obliques, abs, traps, hip flexors, adductors, quads
ACHES/INJURIES = persistent cramp in middle of left foot, both toes bugging, right toe hurt like an absolute bitch yesterday, missing most of the skin on my knees and left elbow
FATIGUE = none

best. weekend. ever.

1. team went 3-3, should have beaten at least two of the teams we lost to but who cares, we were on the beach!
2. with very few exceptions all our opponents were cool, spirit was really strong.
3. i love the team i went with.
4. i played really well and made some insane plays, the kind you make and both sidelines blow up and people are still talking about them the next day.
5. i'm not in as bad shape as i thought i'd be.
6. the weather was perfect, could not have been better. and the water was perfect, too, nice and cold.
7. the parties were awesome.
8. i'm sore but not cripplingly so, burned but not too badly. walking a little gingerly today but i've experienced much worse after tournaments before. the one thing i'm worried about with working out tomorrow are my knees: bending them is kind of hard and the skin is very raw. i still have sand embedded under my skin there, lol.

i already can't wait for next year.

LBSS · « **Reply #1069 on:** August 04, 2011, 09:43:11 am »

no gym yesterday because my friend had box seats at the legg mason tennis tournament and i've been wanting to go for YEARS. it was great, got to see james blake smoke the shit out of david nalbandian from like 15 feet away!

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 = feet still a bit swollen/achey, knees scabbing over but still painful
FATIGUE = low to moderate

- warm up

- stiff leg ankle hop 2 x 30

- squat 2 x 5
225,225

- chin up x 7

- dip x 7

- stretch

used this workout mainly to do some serious SMR, get the blood flowing a little, re-grease the squatting groove, and stretch a lot. today i'll try to see if i can pretend like the last week never happened and do 5 x 7 x 260. should suck but hopefully i won't fail. gonna eat a bit extra throughout the day to make sure i'm fueled up.

LBSS · « **Reply #1070 on:** August 04, 2011, 12:42:16 pm »

quick side note: my youngest brother is in the hospital again. checked himself in on monday after an apparent heroin and cocaine bender (he likes to freebase) that started on friday. he didn't OD but i assume felt like shit as he was coming down, so he rode the bus to the hospital and got himself into a bed. not the first time this has happened, he's been addicted to drugs for years and he's seriously mentally ill, so normally this would be nothing new and i wouldn't post about it.

but my parents are at the end of their ropes: they had NEVER asked me to do anything until yesterday, when my dad asked me to do them a favor through a connection i have. that, more than anything else, is freaking me out right now. i went to talk to my boss about it, basically to say that i'm gonna take a bit longer lunch break than usual so i can do this favor -- not important what it is -- and i realized i'd been trembling a bit. still am.

i love my brother and have been worried about him dying suddenly for many years but that worry doesn't often surface. i'm exuberant but very emotionally controlled and independent, so when that quality breaks even a little bit it's very distracting. i'll go to the gym tonight and put in as much work as i can but it might not be my best work.

not fishing for pity or sympathy, just noting it down because it's having a pretty big impact on my ability to focus.

Raptor · « **Reply #1071 on:** August 04, 2011, 03:27:29 pm »

Damn, that sucks, hope everything is OK. There's really no hope of getting your brother on the straight path?

LBSS · « **Reply #1072 on:** August 04, 2011, 03:37:59 pm »

Quote from: Raptor on August 04, 2011, 03:27:29 pm

Damn, that sucks, hope everything is OK. There's really no hope of getting your brother on the straight path?

thanks dude. there's hope but it's completely outside everyone's hands but his. and he doesn't really seem to want to get better, so until he changes on that point there's really no hope.

Raptor · « **Reply #1073 on:** August 04, 2011, 03:50:37 pm »

So if you get him into a rehab center? A good one for that matter.

LBSS · « **Reply #1074 on:** August 04, 2011, 04:26:29 pm »

Quote from: Raptor on August 04, 2011, 03:50:37 pm

So if you get him into a rehab center? A good one for that matter.

he's been in and out of rehab centers since he was 14. suggestions not really likely to be helpful, but i appreciate the thought.

LBSS · « **Reply #1075 on:** August 04, 2011, 09:09:34 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 = right toe bugging badly, have to concentrate to not limp
FATIGUE = low to moderate

- warm up

- tuck jump 2 x 10
submax

- sprint x 15y
2 @ 60% == standing start because of toe, toe hurt anyway, stopped

- DSVJ x 5

- DLRVJ x 10
felt technically pretty good but wasn't getting very high, maybe 30.5, maybe 31 at most.

- squat 5 x 7 x 260
felt great, lost focus on the last couple of reps of the last two sets but not a big deal. squatting yesterday was smart.

- chin up x 10 + 3,3,3,3
pseudo-RP

- dip + 8 lbs x 10 + 3,3,3,3
real RP

- stretch

felt pretty good. talked to my other brother on the way home, helped to just check in about our little brother. i do much, much better in the gym when there's no one else around, or almost no one.

LBSS · « **Reply #1076 on:** August 06, 2011, 08:47:57 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 = 169
SORENESS = mild glutes and hams
ACHES/INJURIES = right hip flexor a tiny bit, upper left calf (???)
FATIGUE = low

- warm up

- sprints x 10y
2 @ 60%
2 @ 90% == slow

- depth jumps 2 x 5
not bad

- squat 7 x 5 x 275
strong, form good, depth good, yay

- ab wheel 2 x 20

- stretch

pleased. no workout tomorrow cause i'm gonna be out of town the whole day but i'll just push it back to monday. nbd.

TKXII · « **Reply #1077 on:** August 06, 2011, 08:59:08 pm »

Nice I realized again you're in DC ( been seeing the signs for the tournaments all over the place on the metro). I work in DC at Bally's.

Anyway why do you foam roll before and not after a workout?

LBSS · « **Reply #1078 on:** August 08, 2011, 10:55:23 pm »

Quote from: Avishek on August 06, 2011, 08:59:08 pm

Nice I realized again you're in DC ( been seeing the signs for the tournaments all over the place on the metro). I work in DC at Bally's.

Anyway why do you foam roll before and not after a workout?

which bally's? i foam roll before because it makes the workout feel better. i do SMR on off days, too.

LBSS · « **Reply #1079 on:** August 08, 2011, 10:59:45 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 = trap
ACHES/INJURIES = both toes
FATIGUE = low

- warm up

- sprints

- DSVJ

- DLRVJ

~~- pogos 4 x 5~~
toes, toes + forgot my sneakers

- SS1: jump squat 3 x 95
- SS1: CMJ x 3
- SS1 info: 2 rounds

- squat 10 x 3 x 290
a few reps grindy but strong all the way through, last rep was best rep

- SS2: OHP 5 x 115
- SS2: BOR 5 x 135
- SS2 info: 2 rounds

- stretch

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Author Topic: a fast and explosive donkey! (Read 1859214 times)

Flander

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LBSS

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Raptor

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LBSS

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TKXII

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LBSS

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