Author Topic: a fast and explosive donkey! (Read 1858426 times)

LBSS · « **Reply #1470 on:** October 18, 2012, 11:05:13 pm »

SORENESS: edit: none
ACHES/INJURIES: left elbow during KB swings
FATIGUE: low

- warm up

- jumps with bands 2 x 3

- SLRVJ x 6

- two-step RVJ x 6

- depth jump 4 @ 22" | 4 @ 18"

- SVJ x 5

- random core shit

wanted to do real jumps but the fucking old guy game was taking up the whole court even though they were short handed. painful to watch those dudes play. they're so, so bad except for two somewhat younger guys, who are slumming in the game: both are skilled and could hold their own in regular pickup but i guess they're lazy. was supposed to do bounds and shit today but forgot until afterward. bah.

the jumps weren't bad, though, so that's a positive.

LBSS · « **Reply #1471 on:** October 22, 2012, 09:54:06 am »

was gf's birthday this past weekend so couldn't work out until sunday night.

SORENESS: edit: none
ACHES/INJURIES: none
FATIGUE: moderate

- tossing football around, some 3-on-2, 45 minutes

- warm up

- depth jump 2 x 3 @ 18"
court was in use

- DL bound 5 x 5

- squat 305 x 0
warmed up normally but felt very weak, hip tweaking, unstable, no good. this was at least partially due to my not eating enough before the workout.

- stretch

gym was closing soon anyway so i cut off the rest of the workout after i walked out 305 and it felt like 405. i had a kind of crisis of confidence during the jumps -- "why the hell am i doing this? i jumped well on august 31 and haven't come close to that since. what am i doing wrong? what makes me think i can do this? i should just forget about it and move on to something else." i'm not quitting but it was a pretty low moment. i need some kind of kick in the ass -- what i really need is a training partner. avishek, you feel like changing gyms? i'll be at balance kalorama until it closes but then i'm a free agent. want that indoor court, though.

anyway, because i cut the workout off i'm going to go back tonight and try again.

Mikey · « **Reply #1472 on:** October 22, 2012, 10:43:31 am »

Looking back at your August 31 journal post where you jumped the highest you squatted 315 for 3x5 but today you failed 305 for a single. I guess the good news for you is that your vertical seems to be correlated fairly well to your squat so you know that if you're not squatting well you're probably not going to be jumping well. Even though I'm not really into vertical that much I've personally noticed that the highest jumps I've ever gotten were when my squat was at it's peak as well. Before i got knee issues I used to do dunks on low rims (9-9'10) like 50x in a day a couple times a week and just doing that didn't improve my max vertical much but it made my vertical consistent so I didn't have to put in much efffort to dunk on those rings. So maybe another option for you is just finding low rims and doing dozens of dunks on them until it's easy and than doing the same on regular rings just dunking a tennis ball until dunking a tennis ball is easy and than moving up to a bigger ball etc.

I can empathize with you as far as the frustration goes though. Nothings worse than training hard for months and months and watching your lifts and jumps stagnate and even sometimes getting worse. You just got to look back and remember what you achieved when you're feeling down and than eventually you start getting the motivation back coz you know if you've done something once you're capable of doing it again and surpassing it.

LBSS · « **Reply #1473 on:** October 22, 2012, 11:20:53 am »

^^^ thanks for the post. that's true, and i just read through the last couple of months of entries. here's what i see:

1. hit recent PR in jumps and all-time rep PR in squat
2. normal
3. went to afghanistan
4. came back, reset squats
5. got talked into upping volume on squats by kingfish
6. found out gym was closing, freaked out
7. talked myself into doing an explosive regime and not worrying about pushing strength any further
8. court is unavailable for jumps
9. struggle when it is available
10. got sick
11. came back and was filled with joy just by being able to work out again
12. repeat 8-9
13. crisis of confidence

so what's up? i was cruising at the end of august/beginning of september, before i left for kabul. that's when i was drinking milkshakes and working 3x5. i haven't weighed myself in a couple of weeks but i've probably lost a couple of pounds. i've been abroad, i've been sick. both of those things have effects past the actual event. yesterday i freaked out because my mom asked me to help her with something but wouldn't tell me what it was until i showed up -- long story but that sets up some easy and not illogical leaps into dark territory with respect to my little brother. i got wound up and then was kind of spent after that. probably played some role in my shitty attempt at a workout last night. life happens, in other words. it's not an excuse, it's a fact for an amateur with a sick family member and a full-time job that requires regular long-haul travel.

perhaps i should take a deep breath, keep pushing my squat and my weight, but refocus warm ups and supplementary work on glutes. and every once in a while, take an extra day off and try to PR on jumps the next day in the gym. maybe what was working over the summer was consistency and good health and lots of eating, and my brother being healthy.

Mikey · « **Reply #1474 on:** October 22, 2012, 11:37:30 am »

Quote from: LBSS on October 22, 2012, 11:20:53 am

^^^ thanks for the post. that's true, and i just read through the last couple of months of entries. here's what i see:

1. hit recent PR in jumps and all-time rep PR in squat
2. normal
3. went to afghanistan
4. came back, reset squats
5. got talked into upping volume on squats by kingfish
6. found out gym was closing, freaked out
7. talked myself into doing an explosive regime and not worrying about pushing strength any further
8. court is unavailable for jumps
9. struggle when it is available
10. got sick
11. came back and was filled with joy just by being able to work out again
12. repeat 8-9
13. crisis of confidence

so what's up? i was cruising at the end of august/beginning of september, before i left for kabul. that's when i was drinking milkshakes and working 3x5. i haven't weighed myself in a couple of weeks but i've probably lost a couple of pounds. i've been abroad, i've been sick. both of those things have effects past the actual event. yesterday i freaked out because my mom asked me to help her with something but wouldn't tell me what it was until i showed up -- long story but that sets up some easy and not illogical leaps into dark territory with respect to my little brother. i got wound up and then was kind of spent after that. probably played some role in my shitty attempt at a workout last night. life happens, in other words. it's not an excuse, it's a fact for an amateur with a sick family member and a full-time job that requires regular long-haul travel.

perhaps i should take a deep breath, keep pushing my squat and my weight, but refocus warm ups and supplementary work on glutes. and every once in a while, take an extra day off and try to PR on jumps the next day in the gym. maybe what was working over the summer was consistency and good health and lots of eating, and my brother being healthy.

True that (minus the long-haul travel/sick family member)!
I peaked in mid September and since than my strength has been down a bit as well and I imagine if I timed my sprints my speed would probably be down a bit as well especially my acceleration. For me it was just getting sick, than I had a break up, than I was sick again and dealing with other daily shit but I'm finally starting to get over it again and head back to where I want to be.

Also I think you got it spot on with what you got to do

AGC · « **Reply #1475 on:** October 22, 2012, 07:17:29 pm »

You'll be OK man. You're too well-informed and too far into this thing to quit. Being basically the same dimensions as you I know how you feel when you hit a plateau and you're still a few crucial inches away from the required height to throw down.

I really don't think you need to change course too much apart from slowly adding in more sprinting and DL bounding sessions. I really think they'd help you a lot in terms of increasing the amount you get from your run-up and general movement efficiency. And of course, I like max effort jumping sessions where it's just you and the ring for 30 minutes working on all the different styles, but that's just me. I know how annoying it is to try and get a court to do that consistently.

I read a good article from Joel Smith's website today talking about general sprinting advice, but I think it's relevant to running jumps as well, you might find it helpful:

http://www.just-fly-sports.com/interview-with-josh-hurlebaus-on-sprints10-16-2012/

P.S. love the idea of you and Avishek working out together

LBSS · « **Reply #1476 on:** October 23, 2012, 09:55:46 am »

^^^ thanks for the words and the link. i am bad at bounds and REALLY bad at SL bounds, as that video i posted a while back shows. not good at expressing strength off of one leg, for sure.

as it happens, i had a good workout last night. go figure.

WEIGHT: 175.5
SORENESS: right posterior delt
ACHES/INJURIES: left lateral delt, posterior head was bugging all day, no idea why
FATIGUE: low

- warm up

- sprint 10-12y x 5

- DLRVJ x ~10
hit 33 for the first time since august, i think. a few other jumps around 32, hanging on rim easily (i.e., without straining my elbow/shoulder). much better.

- ME MR half tuck 5 x 5
pretty good

- ME pogo 3 x 5
pretty good, and i'm usually awful at these

- squat 305 x 3,3,3 || 275 x 8,4 || 265 x 4,8
the second set of 275 was not happening, body was rocking all over the place. so i dropped to 265 to finish that set and then blasted through the last set with great speed. my friend said afterward that it was a "perfect squat."

- SS1: dip x 15,10,10,10,5
- SS1: chin up x 10 || inverted row x 10,10,10,10
- info: 5 rounds, ~30s between exercises

- glute bridge x 10 @3s holds

- SS2: reverse hyper x 10
- SS2: ab pull down x 30
- info: 3 rounds, minimal rest. never done reverse hypers before, liked them a lot. choked way up on the pull downs, shit was hard.

- stretch

vag · « **Reply #1477 on:** October 23, 2012, 10:07:17 am »

Yup , don't think those "what the fuck am i doing? It ain't happening!" voices will stop. It gets worse. Work becomes more demanding, life gets more complicated, social responsibilities/obligations keep poping up, injuries start packing, recovery changes ( to worse ) , food partitioning changes ( to worse ), every previous year is better, if i continue writing i will be tempted to quit again!
You just need to... and i hate that word with passion... compromise! This is what we like doing , this is what fills us with that content joyful feeling, so this is what will keep doing.
What is that , trying to get from tomahawk to windmill OR trying to get from mid-palm to base-palm rim touch, it doesnt really matter.
Don't look back , don't look too forward , just make the most out of what you can and remember to enjoy it, we voluntarely chose to do this for fun!!!
Good job 33''

LBSS · « **Reply #1478 on:** October 23, 2012, 10:11:55 am »

Quote from: vag on October 23, 2012, 10:07:17 am

Yup , don't think those "what the fuck am i doing? It ain't happening!" voices will stop. It gets worse. Work becomes more demanding, life gets more complicated, social responsibilities/obligations keep poping up, injuries start packing, recovery changes ( to worse ) , food partitioning changes ( to worse ), every previous year is better, if i continue writing i will be tempted to quit again!
You just need to... and i hate that word with passion... compromise! This is what we like doing , this is what fills us with that content joyful feeling, so this is what will keep doing.
What is that , trying to get from tomahawk to windmill OR trying to get from mid-palm to base-palm rim touch, it doesnt really matter.
Don't look back , don't look too forward , just make the most out of what you can and remember to enjoy it, we voluntarely chose to do this for fun!!!
Good job 33''

LBSS · « **Reply #1479 on:** October 25, 2012, 12:04:31 pm »

WEIGHT: ???
SORENESS: hams, glutes, hams
ACHES/INJURIES: none
FATIGUE: moderate

- warm up

- sprint 10y x 5

- DLRVJ ~~5-7~~ x 2
did a couple, wasn't feeling it. hamstrings and glutes sore enough to limit me on these and the sprints. reverse hyper are to blame. decided to play ball instead. plenty of submax jumps there and some movement efficiency work, right?

- basketball 2v2, 2's and 3's to 16
scored 11 of my team's 16, including a nice lefty layup through contact and the winning 3. also lost a couple of dribbles out of bounds and had one spectacular airball. also, i'm very out of shape. only reason i took that last three is because i was too tired to drive. basketball is fun.

- C1: MSEM squat: 4 x 320
- C1: JUMP SQUAT: 2 x 3 x 100
- C1-info: two rounds, squats stronger than last time at this weight.

- S1: dip x 20,12,12,6
- S1: inverted row x 15,15,15,5
- S1 info: ~30s rest between exercises. getting closer to 3 rounds.

~~- core~~

~~- stretch~~

don't know why i didn't stretch. i just didn't feel like it. shot around a bit more instead.

LBSS · « **Reply #1480 on:** October 27, 2012, 05:16:42 pm »

yesterday (friday):

WEIGHT: 175.5
SORENESS: none
ACHES/INJURIES: elbows and triceps, during squatting
FATIGUE: low

- warm up

- DLRVJ 5 x 2
bad

- ME MR half tuck 5 x 5

- ME pogo 3 x 5
second and third sets better

- C1: MSEM squat 8 x 285
- C1: jump squat 2 x 3 x 100
- C1 info: 2 rounds

- S1: dip x 20,15,15
- S1: inverted row x 20,15,15
- S1 info: ~30s between rounds

- S2: ab pull down x 30
- S2: reverse hyper x 10
- S2 info: 2 rounds, minimal rest

- stretch

dunno what's wrong with my elbows on the squat. this started to bother me earlier in the week but i forgot to note it. something off about the form, maybe. could just be a passing thing.

also, i'm thinking about buying a barbell and some weights from the gym. don't have anywhere to put them for the time being but there's a chance i could get a fantastic deal. and i can just throw the stuff in my parents' basement for the time being.

ahotzo · « **Reply #1481 on:** October 28, 2012, 03:41:03 pm »

LBSS, how do you like the squats being alternated with the jump squats? I have never tried them together that way and was wondering how your experience is with them so far.

LBSS · « **Reply #1482 on:** October 28, 2012, 08:00:54 pm »

Quote from: ahotzo on October 28, 2012, 03:41:03 pm

LBSS, how do you like the squats being alternated with the jump squats? I have never tried them together that way and was wondering how your experience is with them so far.

meh, i'm kind of ambivalent about them. haven't done them long enough yet to see about any kind of adaptations from them. it occurred to me that i should mix in unloaded standing jumps but this is the way adarq wrote it up, so i'm going to stick with it for a while.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: toes a little
FATIGUE: low

- warm up

- depth jump x 5,5 @ 18"
the church had used the court for something and the hoops were still up. que se a vaya a la chucha nuestra senora de las americas.

- DL bound 5 x 5
just about half court each time, which is pretty terrible. unsure why.

- ME MR half tuck 5 x 5

- ME pogo 3 x 5

- walk home

- stretch

LBSS · « **Reply #1483 on:** October 29, 2012, 05:41:20 pm »

no work today so went before lunch, but workout cut off by FRANKENSTORM.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: elbows during squatting again, but not as bad, but still weird
FATIGUE: low

- warm up

- depth jump 2 x 5

- ME MR half tuck 3 x 5

- ME pogo 1 x 5

- squat 310 x 3,3,3
easy-peasy

- that's it

this storm is getting crazier but still not at WTF levels. we'll see what happens. fingers crossed and wood knocked against the power going out. come on, neighborhood trees. hold your shit together.

LBSS · « **Reply #1484 on:** November 01, 2012, 10:40:08 am »

whoa i just realized this journal is at 100 pages.

last night:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: elbows during squatting again, but not as bad, but still weird
FATIGUE: high

- warm up

- 10y sprints to fire up x 5

- DLRVJ x 6, 1
five straight at ~32 after the first jump at 31. felt good despite tiredness, drop-steps during warm up were very good, but could not get past 32 for some reason. tried to do adarq's prescribed thing of two sets of 5-7, but i can't rest that long ever between jumps. i lose the momentum, brain cools off. will not repeat that experiment, jumps will continue to be done continuously with consistent 20-30s rest between each.

- ME MR half tuck 5 x 5

- ME pogo 3 x 5

- C1: MSEM squat 4 x 325 | 1 x 325, 3 x 315
- C1: jump squat 2 x 3 x 80
- C1 info: two rounds. first set was good but 325 felt too slow on the first rep of the second set so i dropped to 315. felt better but still too slow. that kind of day.

- stretch

gym was closing soon and i needed to stretch more than anything else. my hips were oddly loose, maybe because i stretched right after squatting and not after doing all my upper/core mumbo-jumbo. i hadn't slept well since saturday night, just difficulty falling asleep. did sleep well last night, though, which is good. will do upper/core and some jump rope/light conditioning tonight.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1858426 times)

LBSS

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LBSS

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Mikey

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LBSS

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Mikey

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AGC

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LBSS

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vag

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LBSS

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LBSS

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LBSS

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ahotzo

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LBSS

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LBSS

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LBSS

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