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Author Topic: a fast and explosive donkey!  (Read 1863213 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #1500 on: November 18, 2012, 07:34:55 pm »
0
WEIGHT: 179.5 PR
SORENESS: none
ACHES/INJURIES: none, yay
FATIGUE: low to moderate

- warm up

- sprint 10y x 5
have vid, will post later.

- DLRVJ x ~10
terrible, terrible, terrible. it sucks because i felt really good, legs felt springy, sprints felt quick. but could get absolutely nothing on the jumps.

- C1: squat MSEM 4 x 325
- C1: jump squat 2 x 3 x 90
- C1 info: 2 rounds. pretty strong.

- OHP 110 x 8,8

- pull up +5 x 8,8

- stretch

 :raging:
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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

AGC

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Re: a fast and explosive donkey!
« Reply #1501 on: November 19, 2012, 04:11:35 am »
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Ever thought of just working on SVJ for a month or so? SVJ calc says with your squat and weight you could be getting 34''  :o . If you're getting stuck in the 31-32'' range for your RVJs at the moment, increasing your SVJ to 34'' might help lift your RVJ floor. It's pretty rare to find someone who has a 34'' SVJ and does a good amount of reactive work to not at least get as high in a running jump.

Just a thought, it would be a good psychological boost at the very least to make some gains even if it's not in your desired measurable. I know I got one when I went from 34-35'' to 36-37'' RVJ; it reminds you that your body is capable of meaningful athletic improvements.
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LBSS

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Re: a fast and explosive donkey!
« Reply #1502 on: November 19, 2012, 09:49:08 am »
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Quote from: acole14 on November 19, 2012, 04:11:35 am
Ever thought of just working on SVJ for a month or so? SVJ calc says with your squat and weight you could be getting 34''  :o . If you're getting stuck in the 31-32'' range for your RVJs at the moment, increasing your SVJ to 34'' might help lift your RVJ floor. It's pretty rare to find someone who has a 34'' SVJ and does a good amount of reactive work to not at least get as high in a running jump.

Just a thought, it would be a good psychological boost at the very least to make some gains even if it's not in your desired measurable. I know I got one when I went from 34-35'' to 36-37'' RVJ; it reminds you that your body is capable of meaningful athletic improvements.

you know, that's not a bad idea and also might be inevitable for a bit after my gym closes and i search for a new home court for DLRVJ.
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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 #1503 on: November 20, 2012, 10:11:13 am »
+3
today, i am 26. that's an age  :personal-record:

in other news, my mental calendar had today as a gym day, but it inconveniently forgot that my parents are taking me out for some kind of surprise tonight. so no workout today. here's hoping the extra day of rest sets me up for good jumping tomorrow.
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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

adarqui

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Re: a fast and explosive donkey!
« Reply #1504 on: November 20, 2012, 10:15:45 am »
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Quote from: LBSS on November 20, 2012, 10:11:13 am
today, i am 26. that's an age  :personal-record:

in other news, my mental calendar had today as a gym day, but it inconveniently forgot that my parents are taking me out for some kind of surprise tonight. so no workout today. here's hoping the extra day of rest sets me up for good jumping tomorrow.

extra day of rest recently helped me bigtime, it shall for you too brethren.

happy birthday man@!$!@$!@

 :highfive: here's to another year of beastmode.
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seifullaah73

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Re: a fast and explosive donkey!
« Reply #1505 on: November 20, 2012, 11:38:55 am »
+2
Quote from: LBSS on November 20, 2012, 10:11:13 am
today, i am 26. that's an age  :personal-record:

in other news, my mental calendar had today as a gym day, but it inconveniently forgot that my parents are taking me out for some kind of surprise tonight. so no workout today. here's hoping the extra day of rest sets me up for good jumping tomorrow.

Happy birthday man
 :highfive:

A new beginning of a chapter
CHAPTER 26 'The Year I Flew Over the Rim'

 :ibjumping:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

TKXII

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Re: a fast and explosive donkey!
« Reply #1506 on: November 20, 2012, 11:40:56 am »
0
Happy birthday!!!!

Nice video. Looks like you use your hips a lot in the svj.
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: a fast and explosive donkey!
« Reply #1507 on: November 20, 2012, 12:26:18 pm »
0
Damn... 26... I'm two months away from 28 :P

Nicely done. You worked hard to get those 26...

Oh wait :trollface:
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

ahotzo

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Re: a fast and explosive donkey!
« Reply #1508 on: November 20, 2012, 01:48:46 pm »
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Happy birthday man :highfive:
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vag

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Re: a fast and explosive donkey!
« Reply #1509 on: November 20, 2012, 02:26:13 pm »
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Happy birthday , as we say here "may you make it 100, with health and happiness"
:lololol:
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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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Flander

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Re: a fast and explosive donkey!
« Reply #1510 on: November 20, 2012, 05:16:18 pm »
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Happy b day man. I wish I was 26.
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Coges

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Re: a fast and explosive donkey!
« Reply #1511 on: November 20, 2012, 05:41:57 pm »
0
Happy birthday mate.

Ah the mid to late 20's. They were the days.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Nightfly

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Re: a fast and explosive donkey!
« Reply #1512 on: November 20, 2012, 05:44:32 pm »
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Happy birthday!  :ibsquatting:
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Raptor

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Re: a fast and explosive donkey!
« Reply #1513 on: November 20, 2012, 06:34:35 pm »
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Quote from: LBSS on November 20, 2012, 10:11:13 am
today, i am 26. that's an age  :personal-record:

in other news, my mental calendar had today as a gym day, but it inconveniently forgot that my parents are taking me out for some kind of surprise tonight. so no workout today. here's hoping the extra day of rest sets me up for good jumping tomorrow.

If I neg your post, does your age decrease by one? :derp:
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

LoopieMclooperson

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Re: a fast and explosive donkey!
« Reply #1514 on: November 20, 2012, 10:12:19 pm »
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Quote from: adarqui on November 20, 2012, 10:15:45 am
Quote from: LBSS on November 20, 2012, 10:11:13 am
today, i am 26. that's an age  :personal-record:

in other news, my mental calendar had today as a gym day, but it inconveniently forgot that my parents are taking me out for some kind of surprise tonight. so no workout today. here's hoping the extra day of rest sets me up for good jumping tomorrow.

extra day of rest recently helped me bigtime, it shall for you too brethren.

happy birthday man@!$!@$!@

 :highfive: here's to another year of beastmode.


damn son 26, you are not even in your prime yet.

beastmode this year for sure!
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5'10"- 185lbs - 45 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864
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