Author Topic: a fast and explosive donkey!  (Read 1859229 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #2295 on: February 06, 2014, 09:18:14 pm »
0
WEIGHT: ???
SORENESS: quads
ACHES/INJURIES: none
MENTAL STATE: stressed

- warm up

- SVJ x 3

- superset x 2
-- DB jump squat 16 x 3
-- SVJ x 3

- superset ladder (2,4,6)x2
-- dips
-- pull ups

- 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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LBSS

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Re: a fast and explosive donkey!
« Reply #2296 on: February 07, 2014, 04:05:26 pm »
0
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- jumps x a bunch
pretty mediocre, mostly in the 33 range, a couple 34+ that i got on camera. will link to vids later.

- paused squat 245 x 3,3
fine but the pop wasn't that great.

- bench 195 x 5,5,5
technique still coming along, once i've grooved this a bit better i think i'll make some decent progress

- kroc row 55 x 25

- DB RDL 70s x 10,10,10

- superset x 2
-- hanging leg raise x 10
-- tricep pressdown 120 x 10
-- DB curl 20 x 10

- stretch

pretty disappointed with this workout. better luck next week.

(ETA the DB RDL, which i forgot but of which my hamstrings reminded me this morning.)
« Last Edit: February 08, 2014, 08:52:05 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

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ChrisM

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Re: a fast and explosive donkey!
« Reply #2297 on: February 07, 2014, 09:13:04 pm »
0
GL on the track stuff! I'm betting you will surprise yourself.
Insert motivational quote here...

LBSS

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Re: a fast and explosive donkey!
« Reply #2298 on: February 08, 2014, 08:53:21 am »
0
thanks man!
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 #2299 on: February 08, 2014, 09:01:36 am »
+1
SVJ from yesterday. first jump nicked the rim, second jump just shy.  >:(

<a href="http://www.youtube.com/watch?v=zxTTRgJdD2w" target="_blank">http://www.youtube.com/watch?v=zxTTRgJdD2w</a>

one-step, two-step, three-step. all pretty bad except the one-step. ultimate step and jump stop look even worse on video than it felt IRL.

<a href="http://www.youtube.com/watch?v=e4l5FQ8uyMA" target="_blank">http://www.youtube.com/watch?v=e4l5FQ8uyMA</a>

couple of four-step. first one was ~33, second and third ~34. legs felt heavy the whole day. jumps are at 0:17, 0:55 and 1:36 if you don't want to watch me pace around. at the end i'm showing where my palm hit the rim.

<a href="http://www.youtube.com/watch?v=gR6uQaLFxZE" target="_blank">http://www.youtube.com/watch?v=gR6uQaLFxZE</a>
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

ChrisM

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Re: a fast and explosive donkey!
« Reply #2300 on: February 08, 2014, 10:23:12 am »
0
Man, if those felt meh, you can jam a well timed/thrown lob.
Insert motivational quote here...

Raptor

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Re: a fast and explosive donkey!
« Reply #2301 on: February 08, 2014, 11:34:33 am »
0
To me, the most obvious thing I see for the SVJs is the total lack of armswing... you swing your arms but you get 0 out of it. There's really no synchronization between the armswing and the actual jump... you should work on that more.

The running jumps look ok... although some of them don't look too "certain" in terms of where and when to start the plant etc
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 #2302 on: February 09, 2014, 11:08:34 pm »
0
- foam roll t-spine, ITB, quads, glutes

- wrist/hand mob

- captains of crush T Lx5,5,7; Rx5,5,17
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 #2303 on: February 10, 2014, 10:52:34 am »
0
this morning:

- warm up

- jumps x ~12
horrible. got disgusted and decided to just do...

- continuous layups x a bunch
starting from the 3pt line, alternating L and R, constant movement. probably 5-6 minutes of these.

- jumps x a few more
muuuuuuuuuuuch better, smoother, more pop, still not great but better. takes longer to warm up at 7 AM.

lesson: do enough layups to work up a sweat before jumping.
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 #2304 on: February 10, 2014, 05:09:04 pm »
+2
two things:

1) jumping this morning was such a good idea.
2) i started keeping a booze log. i'm not a big drinker by any means, but i often have a drink or three friday and saturday night. much less than i used to even a couple of years ago, certainly. alcohol affects me very unpredictably: i occasionally get bad-to-really-bad hangovers, but i can't find any pattern as to why. it seems to have nothing to do with volume, or duration of drinking, or type of alcohol drunk. so i'm going to keep track and see if i can find any patterns.
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 #2305 on: February 11, 2014, 05:01:31 am »
0
Drink tons of water the next day after you drink too much alcohol.
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

ChrisM

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Re: a fast and explosive donkey!
« Reply #2306 on: February 11, 2014, 07:29:35 am »
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Slam a pedialyte and two ibuprofen before bed the night you drink. You shall be cured. :)

This was my cocktail of choice in college and I was a borderline alcoholic lmao
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Raptor

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Re: a fast and explosive donkey!
« Reply #2307 on: February 11, 2014, 07:34:17 am »
0
I never gotten drunk in my life. Don't see the point of it.
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 #2308 on: February 11, 2014, 12:04:07 pm »
+1
Drink tons of water the next day after you drink too much alcohol.

I never gotten drunk in my life. Don't see the point of it.

thanks for the advice, bro. :derp:
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 #2309 on: February 11, 2014, 12:13:31 pm »
+2
Slam a pedialyte and two ibuprofen before bed the night you drink. You shall be cured. :)

This was my cocktail of choice in college and I was a borderline alcoholic lmao

that's the thing, though. i'm as inveterate a drinker as any non-abstaining american 20-something. i have my methods, like everyone else: if i've actually had a lot to drink (say, 6+ drinks in one "session"; rare now but it happens), sometimes i get a gatorade (adult pedialyte) and take some prophylactic aspirin or ibuprofen and sometimes i don't. and sometimes when i do i get a hangover and sometimes when i don't, i don't. no pattern.

on thinking about this more i realize that this lack of pattern goes back to college. when i binge drank in college i would sometimes get brutal hangovers that lasted until the following evening, lots of puking, etc. i missed one of the most amazing football games of my tenure at UM because of a nasty hangover* and have never forgiven myself. but sometimes i'd wake up the next day and be fine, despite the 10 or however many drinks i'd had.

so, i will track.

*to be fair to myself, i was already considering not going because i had just started dating a girl who wanted to fuck four times a day, and that is hard to say no to as an 18-year-old. still, made up my mind to go and then could not get out of bed except to throw up. no sex, no fantastic OT win. idiot. plus that girl ended up being nuts, which in retrospect i should have seen coming. but hey, 18.
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