Author Topic: a fast and explosive donkey!  (Read 1858616 times)

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Raptor

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Re: a fast and explosive donkey!
« Reply #2220 on: December 30, 2013, 01:45:40 pm »
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Good stuff... you keep doing what you're doing because you're on the right path, especially recently.
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

ian459

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Re: a fast and explosive donkey!
« Reply #2221 on: December 30, 2013, 02:01:16 pm »
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Good stuff... you keep doing what you're doing because you're on the right path, especially recently.

Agreed. What's your vert now LBSS? 36-37''?

LBSS

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Re: a fast and explosive donkey!
« Reply #2222 on: December 30, 2013, 10:54:28 pm »
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yeah acole, i think you're right. it's similar to adarq's own journey to dunk: sick of other sports, just doing it for its own sake from a baseline that's way short. my peak RVJ right now is probably 36". i need at least 37 or 37.5 to dunk off a lob.

forgot that i'd promised my dad that i'd help him split up the hickory tree that our neighbors had cut down because it was getting old and if it'd fallen on their house would have caused six-figure damage. instead of gym today i moved, split, and threw into a pile something like 1000kg of wood. so fun.
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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T0ddday

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Re: a fast and explosive donkey!
« Reply #2223 on: December 31, 2013, 05:55:36 am »
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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. 


Great post.  Don't forget that even the journey has kept you from become the fat slob we are supposed to become after college athletics.  Challenge yourself in some way so that failure is not inevitable (that makes you delusional) but definitely possible.... really one of the hardest things for people to do.

vag

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Re: a fast and explosive donkey!
« Reply #2224 on: December 31, 2013, 08:49:15 am »
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Great post, LBSS! I can very much relate to it, not that it matters, just saying.

Challenge yourself in some way so that failure is not inevitable (that makes you delusional) but definitely possible.... really one of the hardest things for people to do.

gold!
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?

LBSS

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Re: a fast and explosive donkey!
« Reply #2225 on: December 31, 2013, 06:16:55 pm »
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thanks vag!

here's a vid of what i spent all yesterday afternoon doing with my dad (in yellow) and our neighbor (controlling the splitter). this is a smaller log, some of them were ~40kg.

<a href="http://www.youtube.com/watch?v=oEhfyZhJdRY" target="_blank">http://www.youtube.com/watch?v=oEhfyZhJdRY</a>

today:

WEIGHT: ???
SORENESS: right bicep, left hand
ACHES/INJURIES: head
MENTAL STATE: meh, headache

- warm up

- RVJ out to two-step x a couple
shite, bagged it. head hurt.

- circuit of DB swings and upper pushing and pulling x four rounds

- stretch

felt like crap today, headache is still there although not as bad as earlier. so i dialed it back and just got the juices flowing a bit.
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 #2226 on: January 02, 2014, 10:20:11 pm »
0
WEIGHT: 178   :o
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good

- warm up

- 2-on-2 half court x 15-20 mins
we won. i had a couple nice layups off cuts to the hoop and a couple of brutal jump shots. also i was playing D on a 6'5 guy. that shit is hard.

- DLRVJ x a bunch
was tired from the 2-on-2 because i'm out of shape, but still managed to dunk the miniball once and have a bunch of near misses. some easy 33+ toward the end. encouraging.

- assisted natural GHR x 8,8,8

- circuit x 4
-- cable hip thrust 130 x 10
-- pull down 90 x 10
-- dip x 10
minimal rest between exercises, ~60s between sets

- circuit x 2
-- DB shrug 65s x 10
-- DB curl 25s x 10,8
-- rear delt flyes 12.5s x 10

- decline sit up 35 x 8+2 (last 2 reps concentric with bar in front of neck)

- stretch

man i've gained 5 pounds in the past month. well, probably the past week and a half, what with vacation and all the ad lib eating. never used to happen to me, that i know of. it all goes to the low back. will cut down on sweets and booze for the next week and see where i'm at. part of it could be water retention from creatine, come to think of it.
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

ian459

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Re: a fast and explosive donkey!
« Reply #2227 on: January 02, 2014, 10:39:15 pm »
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Have you noticed the effect of creatine on your jumping? For me, I think I jump slightly higher when I'm loaded on creatine. But the bigger effect for me is that I have more consistent jumps throughout the workout (my jumping height doesn't drop significantly after a few jumps).

LBSS

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Re: a fast and explosive donkey!
« Reply #2228 on: January 02, 2014, 10:55:21 pm »
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can't say i can attribute any change in workouts to creatine. i don't preload, i take it after i've worked out. it might be helping, certainly, but i'm just not sure. my jumping stamina has seemed better but that could just as easily be conditioning.
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 #2229 on: January 03, 2014, 04:25:34 pm »
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also meant to mention that last night i got a couple of rim touches of SL, including half a knuckle over off my left foot. this is also extremely encouraging because i was tired at that point and was not putting forth 100% effort on any jumps.
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

aiir

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Re: a fast and explosive donkey!
« Reply #2230 on: January 03, 2014, 05:53:13 pm »
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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.

Beautiful. Gonna remember this one.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

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Re: a fast and explosive donkey!
« Reply #2231 on: January 06, 2014, 07:45:02 am »
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neglected to log this on saturday 1/4:

WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: meh

- warm up

- bunch of SVJ

- paused squat 255 x 3,3

- circuit x 3
-- DB RDL 70s x 10
-- inverted row x 12
-- DB OHP 40s x 10,8(+35 x 3)

- some other shit that i forget.

- 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 #2232 on: January 06, 2014, 10:20:01 pm »
+2
WEIGHT: 178
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but great

- warm up

- SVJ x a few
PR, first-ever rim touch off SVJ.  :wowthatwasnutswtf:

- DLRVJ x a bunch
PR tie off four, ~36, near base of palm. holding the ball was fucking me up, though, could not get a dunk with miniball. damn it.

- SLRVJ x a few
meh, a few rim touches and a few screwy jumps.

YEEEEEEEEEHAW.
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

Raptor

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Re: a fast and explosive donkey!
« Reply #2233 on: January 07, 2014, 12:56:42 am »
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Damn, PR tie off four? Never tried jumping off all four :D

Anyway, it seems your strength is carrying over to your jumping more and more. Sounds like improvements in movement efficiency to me.
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 #2234 on: January 07, 2014, 09:21:32 am »
+1
Damn, PR tie off four? Never tried jumping off all four :D

Anyway, it seems your strength is carrying over to your jumping more and more. Sounds like improvements in movement efficiency to me.

you mean you've never seen a picture of me before?



 :P

also, yes, definitely major improvements in movement efficiency.
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