Author Topic: a fast and explosive donkey! (Read 1859734 times)

LBSS · « **Reply #1935 on:** July 16, 2013, 11:26:35 pm »

spent a big chunk of the afternoon and evening in the waiting room outside the ICU at georgetown hospital. my little brother took a turn for the worse today. did not get in all my mobility stuff but i'm not going to beat myself up about it. shitty day.

ahotzo · « **Reply #1936 on:** July 16, 2013, 11:41:51 pm »

Dude theres nothing to beat yourself up about. Family is way more important than training; not even in the same universe of importance. I hope ur brother is ok and gets better man.

ChrisM · « **Reply #1937 on:** July 17, 2013, 12:59:36 am »

Truth! Family should always come first!!!

LBSS · « **Reply #1938 on:** July 18, 2013, 12:44:44 am »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: better, a bit stressed

- warm up

- broad jump x 2
not great

- DL bound x 2,2,2,2,2,2
okay, especially the first four sets were all well past the broad jump marker

- avishek SL bound x 3,3,3,3
meh

- depth drop x 6
from about hip height, whatever that is

did my mobility just now, before bed. had limited time and space today but still managed to get in a little bit of work. not ideal but that's okay. brother is stable today but still unconscious, i went to see him this afternoon which was good.

LBSS · « **Reply #1939 on:** July 18, 2013, 09:45:19 pm »

WEIGHT: 172.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, excited to train

- warm up

- jump squat 45 x 2; 65 x 3,3

- squat 260 x 8,8,8,8
there we go.

- OHP 120 x 5,4+1(PP)
damn it.

- GHR x 1,1,1,1,1,1
strict all the way top to bottom. so fucking hard, got lightheaded after each rep because of the bracing on the concentric.

- pull up +25 x 5; +15 x 5
weak, also noticed that my shoulders are rounding forward at the top of the +25s. need to kill ego and ensure strict form with no weight before adding.

- TTB x 5,5,5

- stretch

solid workout. it's so hot in my room that my computer is hot despite me just waking it up five minutes ago. a/c on full blast but it'll take a while before it's tolerable in here. time to go make some food.

Raptor · « **Reply #1940 on:** July 19, 2013, 05:16:13 am »

Looking great ^^^

LBSS · « **Reply #1941 on:** July 20, 2013, 06:54:37 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, happy

- warm up

- broad jump x 4

- DL bound x 4,4,4
first set tied PR, second set broke PR, third set meh

- sprint 30m x 3; 40y x 2
4.16, 4.26, 4.24; 4.92, 4.94 -- meh

- DSVJ, 2- and 3-step RVJ; DLRVJ x a bunch

- stretch

super hot today but there was a bit of a breeze. i had the track to myself. the sprints were ugly, starts super duper slow-feeling. jumps felt okay to good but it's hard to tell because i have no idea how high the rim is that i was jumping at. also i dropped off pretty quickly, which i guess i attribute to the heat. not a bad workout.

AlexV · « **Reply #1942 on:** July 23, 2013, 08:56:41 pm »

Quote from: LBSS on July 15, 2013, 09:58:58 pm

the downside of the starrett book is that i'm thinking too hard now during squats. i need to relax and trust my form, which is still solid, and not overthink mid-set. also i think my legs were tired from yesterday. might be time to move away from straight sets of 4x8 and switch back to 3x3 + 3x8 once a week and MSEM once or twice a week.

Happens to me all the time. I will spend time reworking the squat and then my back will get sore. My wife will watch my squat and say stop overthinking it. Then, as any smart husband does, I listen to her and everything gets better. I just need to remember that I have mastered the squat for my body type. Don;t fix it if it aint broken.

Liked Kellys book BUT he needs a more clear application.

For example he could do one of the following ideas:

In the exercise section when he shows the fails he could include all the correctives from later in the book in order that he would have worked through them with appropriate page numbers.

Or a list of common injury areas and then list in rehab order the page numbers.

For example Plantar Fascitis: roll out bottom of foot P#, massage between toes P#, Foam roll peroneals P#, heel cord smash P#, heel cord saw P#

I know all of these are not in the book but I don;t remember all of the correctives.

With out this when I have an ache pop up I end up having to read the whole section on that joint all over to figure out which drills help it.

LBSS · « **Reply #1943 on:** July 24, 2013, 11:57:29 am »

yeah the cross-referencing does leave something to be desired. he thought of it, it's there, but a bit more guidance with respect to prescription would be more than welcome. same knock i have on his website, honestly. even an index at the end would be super useful, although of course intra-text cross-referencing would be great.

LBSS · « **Reply #1944 on:** July 25, 2013, 10:19:54 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: low motivation

- warm up

- depth jump x 3,3,3,3

- jump squat 35 x 3,3,3

- SVJ x 6

- DL 330 x 1; 360 x F
squat shoes stranded in baltimore. did these for fun and curiosity. 330 was easy, 360 i just didn't want to struggle with it. not worth it.

- bench 185 x 5,5

- superset x 2
-- GHR x 2(+2)
-- low cable row 120 x 16

- windshield wipers 'n' stuff x 10 plus stuff

- stretch

Raptor · « **Reply #1945 on:** July 26, 2013, 05:52:32 am »

So if you don't have squat shoes you don't squat?

LBSS · « **Reply #1946 on:** July 26, 2013, 09:47:13 am »

no. my mechanics change too much,* and the last time i transitioned to or from wearing shoes i hurt my hip. probably stupid but i'd rather be safe than sorry in this case. shoes coming to me today anyway.

*this could be read, "my brain freaks out too much about the way everything feels."

LBSS · « **Reply #1947 on:** July 28, 2013, 08:55:07 pm »

yesterday (7/27)

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: none
MENTAL STATE: sharp as fuck, CNS firing

- warm up

- broad jump x 4
PR, got well over 11m

- DL bound x 4,4,4
first set clear PR, close to 12m. second and third sets not as far but still good

- sprint 30m x 1
no time but felt so quick, such a huge contrast to the last time i sprinted.

started pouring rain out of nowhere, had to stop, so very pissed. it rained for hours.

today (7/28)

WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: head
MENTAL STATE: super sharp in the morning, ready, but by the time i could get to the gym headache and lower CNS

- warm up

- submax SLRVJ and max DLRVJ x a bunch
DLRVJs were bad. i think the rim was a little high (seemed busted in the upward direction) but assuming it was 10' the jumps were all 30-31. if it was off by a bit they could have been a little higher.

- jump squat 45 x 3,3,3

- squat 275 x 3,3,3
head was killing at this point and this felt very heavy. will be lighter next time.

- superset x 2
-- OHP 120 x 5,5
-- pull up x 8,8
second set of OHP strongest i've ever felt with 120. weird.

- windmills x 10,10

will do mobility and stretching tonight. this was a very good workout despite the headache and relatively poor performance. not sure i could say why.

LBSS · « **Reply #1948 on:** July 30, 2013, 10:20:03 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: spinal erectors after broad jumps
MENTAL STATE: okay, not great but not sluggish

- warm up

- broad jump x 4
back to earth but still better than when i started doing these. about 12y/11m.

- DL bound x 4,4,4
same, back to earth but all still at or just past the broad jump mark.

- sprint 30m x 4
no times. avishek you gotta show me how you use your iphone to time sprints. i couldn't get it to stop right. not sure where my stopwatch is.

- fly 30m x 3
focused on good leg lift, consequently really felt the drive into the ground. these were fatiguing, especially the last one. high impact.

- SLRVJ and DLRVJ x a bunch
got some on film. pretty bad, especially the SLRVJ. had a couple of okay DLRVJ but i know these are just slow and uncoordinated. and the knee collapse on SLRVJ is fugly.

- stair sprint x a few
was going to keep doing these but the area around the hoop cleared out and jumping is more important.

- stretch

Raptor · « **Reply #1949 on:** July 31, 2013, 06:44:24 am »

You can time your sprints yourself using a video camera at the finish in front of you... you can then multiply the number of frames in your sprint with the associated time per frame and get your result.

Adarq.org

News:

Author Topic: a fast and explosive donkey! (Read 1859734 times)

LBSS

Re: a fast and explosive donkey!

ahotzo

Re: a fast and explosive donkey!

ChrisM

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

Raptor

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

AlexV

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

Raptor

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

LBSS

Re: a fast and explosive donkey!

Raptor

Re: a fast and explosive donkey!