Author Topic: a fast and explosive donkey!  (Read 1858510 times)

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Raptor

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Re: a fast and explosive donkey!
« Reply #2205 on: December 14, 2013, 09:01:59 pm »
0
Off right? That's so random.
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

LBSS

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Re: a fast and explosive donkey!
« Reply #2206 on: December 15, 2013, 02:56:26 pm »
0
Off right? That's so random.

nah it makes sense, my right leg is a stronger plant leg (i kick left-footed).
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

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Raptor

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Re: a fast and explosive donkey!
« Reply #2207 on: December 15, 2013, 03:03:32 pm »
0
Oh... lol... hm... shouldn't you plant pretty well RL then?
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

LBSS

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Re: a fast and explosive donkey!
« Reply #2208 on: December 15, 2013, 09:45:27 pm »
+1
Oh... lol... hm... shouldn't you plant pretty well RL then?

raptor we've had this conversation at least three times before.
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #2209 on: December 16, 2013, 09:17:15 pm »
0
WEIGHT: 174.5 hm, guess i ate a lot this weekend. or maybe it's the creatine?
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- SVJ x a few
no pop, pretty bad

- squat 315 x 2,2

- SVJ x a bunch
no pop, pretty bad. a few not so bad.

- superset x 2
-- DB OHP 50s x 8
-- pull up x 8

- superset x 3
-- inverted row x 15
-- DB swing 45 x 10
-- dip x 6

gonna make it an early night and jump in the morning, then hopefully again wednesday evening on the late side, quick leg workout after wednesday evening jumping, upper body on thursday.
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #2210 on: December 17, 2013, 12:26:17 pm »
0
could not fall asleep last night and slept fitfully once i did. made the call to go back to sleep when my jumping alarm went off and ended up being a little late to work, even. need to figure this sleep thing out, it's been a problem the last few weeks.
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

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LBSS

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Re: a fast and explosive donkey!
« Reply #2211 on: December 18, 2013, 10:11:25 pm »
+1
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left big toe
MENTAL STATE: tired as fuck

- shoot around

- jumps x a bunch
shot was pretty on, jumps good despite not sleeping well in days. 33-34+  :)

- squat 275 x 2,2

- giant set x 2
-- assisted natural GHR x 8
-- dips x 12
-- pull up x 8
-- RDL 185 x 10
-- DB OHP 45s x 5
-- DB row 70 x 10

- stretch
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

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vag

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Re: a fast and explosive donkey!
« Reply #2212 on: December 19, 2013, 04:43:40 am »
+1
Consistency on what used to be short random peaks is a big achievement!!!
« Last Edit: December 19, 2013, 06:25:06 am by vag »
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

---

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?

Raptor

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Re: a fast and explosive donkey!
« Reply #2213 on: December 19, 2013, 05:08:37 am »
0
Consistent on what used to be short random peaks is a big achievement!!!

Yeah. I think that's what actual progress means. I'm not sure if setting a PR is "real" progress. You might've gotten lucky. But if you're able to reproduce that PR and do so consistently, then that is a proof of actual progress happening.
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

LBSS

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Re: a fast and explosive donkey!
« Reply #2214 on: December 20, 2013, 09:31:50 am »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee kind of bad
MENTAL STATE: okay

- shoot around

- a few submax jumps

terrible. knee hurt, shot was way off probably because bending me knees was so uncomfortable, no pop at all, handles even more embarrassingly bad than usual. at least i had the place to myself. glad i went and moved around but otherwise this was shitty.
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 #2215 on: December 21, 2013, 03:48:32 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: knees a little bit
MENTAL STATE: good

- warm up

- squat 275 x 2,2,2
last set super explosive, finally starting to figure form out again. threw a few jumps in between warm up sets

- superset x 3
-- inverted row x 15
-- dip x 15
-- SVJ x 3 (last set did some SL SVJ, too)

- decline sit up 35 x 10

- pronated grip inverted row x 15

- stretch
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 #2216 on: December 23, 2013, 02:56:10 pm »
+2
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good

- warm up

- jumps x a bunch, out to four-step
huge milestone, about three strong dunks with size 3 soccer ball. the ball i'd been using is really deflated but this one isn't, much harder to cheat to get the ball down hard.

- squat 315 x 2,2; 190 x 20
fun.

- superset x 4,5,6,5,4
-- assisted natural GHR
-- pull up
-- DB OHP x 50s (45s on last set)

- decline sit up 30 x 10

- stretch

 :headbang: :headbang: :headbang:
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 #2217 on: December 29, 2013, 04:06:43 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- some SLRVJ and DLRVJ out to four-step, incl. a few dodgeball dunks

- paused squat 245 x 3,3
very explosive, bar popping way off shoulders at the top

- pull up/dip ladder x 1,2,3,4,5

- some pull aparts and shrugs

- stretch

wanted to keep things relatively light given that this is the first workout in almost a week and i want to work out again tomorrow. will go harder then. stretching felt gooood.
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 #2218 on: December 30, 2013, 11:40:24 am »
+6
spent a couple minutes earlier looking for my beep test score when i took it a few years ago at my old gym. couldn't find it, but did read through a few pages of my journal from 2010. i have progressed a lot since then, when i was coming off an ankle injury and hadn't even really trained in the gym before. i've been at this goal for more than three years now and while i'm finally getting close, i feel like if i'd had more time at my old gym before it closed, i'd have hit the mark months ago. or maybe not, my approaches feel qualitatively different now than they did last november-december when i was setting my previous PRs. but any way you slice it, i've spent a lot of time spinning my wheels or going off on tangents.

as a refresher for those who have been around, and as new reading for those who have not, but mostly for myself, here are some thoughts on the close of my third full year of training to dunk:

i had the sense after i graduated from college that i'd never really put my all into anything. in fencing i was held back by not being able to afford higher-level training and my inability to get to the salle at will because i couldn't drive yet. qualified for junior olympics anyway but i could have been better. in ultimate (and other sports) i was okay but kind of a wuss, i've been injured so much in my life, since i was a little kid, that i always kind of held back and failed to play or practice with the kind of abandon that would make me a legitimately good player.

and all that's kind of secondary to the feeling i had coming out of college that i'd pretty much coasted in life up to that point. i'm white, a dude, upper middle class (not rich by US standards but very rich compared to the rest of the world), good-looking, straight, reasonably intelligent and curious and personable, i handle stressful situations like deadlines very well. life is easy for me, people very much like me found themselves in control in europe hundreds of years ago and have set up european societies to favor ourselves over many centuries. so graduating from college didn't really feel like an achievement, it felt inevitable, just something that i did because good god why wouldn't i? i got honors in college but didn't feel like i'd worked for them. i rarely (not never, but rarely) put myself out there, risked failure by working as hard as i could on something. if i could get A- or B+ results without trying, why go balls out? this is a bullshit mentality, it comes from a place of insecurity and fear: if i dig deep and put everything into something and fail to ace it, then i'm really not good enough. if i don't try that hard and get merely average or above average results, well then i could always tell myself, "i could do better if i wanted to." bullshit. my gf recently studied extremely hard for weeks for a test that mattered a lot to her, and she didn't do as well as she needed to to get the grade she deserved for the course overall. partly she got fucked over by whoever wrote the test, but bottom line is she didn't reach the mark she wanted to reach. but she was brave in her studying, she put herself in a position where her ego could really suffer if she didn't do as well as she wanted.

that's where wanting to dunk comes from. for all my gifts, i am not a "natural athlete." my body looks athletic and i'm coordinated but i'm in the fat part of the bell curve in most measures of "athleticism." i'm not terribly slow but i'm not fast, i'm sort of quick but not gonna juke anyone out of their shoes, and when i first started trying to jump higher nearly four years ago, i could just barely touch the rim off a run up. people generally laugh when i tell them that i want to dunk: what, this sub-6' white guy? lololololol. for all my throat clearing with entropy and others about what "athleticism" really means, dunking seemed to me a pretty neat and wonderful expression of power, grace, and speed. so i decided to go for it. and even though i'm not there yet, even though i've only gained 6" in that time on my best days, even though i spent the first 9-10 months of this year running in place like a moron and progressing on nothing, it feels good to be on this pursuit, trying hard to reach a difficult goal, however silly or pointless. 

so let me sum up by saying, here's to me finally dunking in 2014, or 2015, or however long it takes. and here's to the rest of you in all your goals, as long as you're picking goals that are worth reaching and putting your ego on the line to reach them.
« Last Edit: December 30, 2013, 11:43:08 am by LBSS »
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 #2219 on: December 30, 2013, 12:24:47 pm »
+1
Very cool post man. I feel like out of all of us here, your training journey is the epitome of what adarq envisaged when he set up the site. I've often had that same feeling of hesitation about going balls-out in various other life endeavours, and it's prob the reason I have maybe told one or two other people that I'm trying to dunk on 10'. I'm a wuss  :huh: