Silencer's slam dunks and speed log

AM - Forest walk, fasted, 60 minutes.

PM - Warmup (mobility, activation, hurdles)

  • Medicine ball throws
    1x6 reps rear thrust
    1x6 reps rear thrust with rebound step
    1x6 kneeling jump-throw forward

  • 8" Step speed hops, bilateral. Best was 15 jump@10 seconds. 4-5 sets.

  • Band speed full squat, 50-60kg + 45lb band tension ~

  • Full squat, 5x2 @ 130kg, focus on speed as much as possible

  • Goodmornings with a barbell, 110kg 3x5

Abs with a 10kg plate

Nice light session, got some of the pop back.
2 Ball pracs tomorrow, one with the team, and personal work with a major league guy when we’re done. That’s gonna be long :frowning:

Found a new pre workout combination … stuff works !

2 cans of MASTER CAFE and 3 packs of those milky kinder fingers… Hell yea

I’m kind of proud of today’s training (almost). Mostly because of the ‘ease’ that I felt, in 11 degrees Celsius, 88% humidity and drizzling:
6x150s w/2’ rests, then 5’ rest and then another 5x150s w/2’ rest and then a 300m in the end.
20, 22, 22, 22, 22, 22 (5’rest), 22, 22, 23, 22, 23 (4’ rest) 48 (blah but it’s ok).

Yesterday I didn’t do speed as planned because it was raining all day and I did a 50min run instead (haha I know… No comment).

Tomorrow I need to recover my leg inflammations (shins, feet, etc. Nothing serious, but I’ve been running a lot and I feel it…)

Silencer… Let’s have a deal. I send you Monsters, and you send me MASTER CAFE tiramisu !!! That looks mighty great =)))
(Milky kinder fingers, we’ve got =P )

p.s. I also did warm up and 30min of drills in the morning (on the grass).

I started the above drawing at 12 midnight last night and finished at 7am… I don’t know where the time went… Slept till 11:30am and then went for training:
I did 12x200s one big set, at 39" and 40-42" recovery-jogs, without too much suffering.
Then “transformation” 500m relaxed at 1:32.

Happy Easter to all those who celebrate today =)

What a nice painting ey ? You should be a heart surgeon…

FIRST OF ALL, started the session like that

THEN, onto a warmup, medball throws 4x6, box jumps onto pole vault mat 3x5, 20m block starts, these were crap… 5-6 sets.
Snatch, 60kg again for reps and a high hang, squat = low back pain so went home… getting a new mattress today !

Just when this day couldn’t get any worse… Nature sends a RANDOM TURTLE my way to rub my slowness in my face :frowning:
wtf ? SINCE WHEN DO TURTLES CROSS ROADS RANDOMLY OUT IN THE OPEN ? I thought you could only get them at the pet store…

That’s the fastest turtle I’ve seen -_-

AM - Upper body repetition weights.
Incline BB Bench- 4x6 225lb
Floor DB Presses, 4x8 with 44kg each hand.
BB Bent over row superset with upper back work, 4 sets here
Pullups, V piece, 25 reps total.
Shoulder complex… upwards, sides, everything.

PM -
10X100 on 17s ~, 50m jog rest.
2XStadium stair runs, half stadium per set.
1 hour walk.
1x400g burger.

Best part of any workout!

Best part was the 1x400g burger.

I did distance stuff yesterday, with the retired italian national champion in the 60m and his friend. I cannot believe how much fit I am this season doing this kind of general stuff. We did 1x3km, 1x2km and 1x1km and they were pretty much dying.

Oh well. Doesn’t really help me that much either, considering what I’m trying to run :stuck_out_tongue:

Today was my last Milan day, so after these lowish temperature conditions I can start trying to get more specific in Greece this spring.
I did
5x500m with 2.5min rests at 1:41 for all of them, and
3x100m fast relaxed with trainers.

Lots of stretching.

Now I have to “sleep” and get up in 3hrs to fly. For the 1,000,000,000,000,000,000th time in this life -_-

Yay for family =)

OK, it’s game day, and I was too hype at work so I filmed a new exercise.

How I did it is a trade secret.

18 and up please.

EDIT - Victory, 1 dunk :slight_smile:

You’re craZY =)

I did hills today. I love hillssss.
8x80m w/2’ rests
6x60m w/1.5’ rests
then a slightly downhill transformation of 200m where I nearly killed myself.

Now I am ok.

I’m still “transitioning”. I arrived to Greece yesterday.

Mom’s food is good…

I would like to share a “silent story”, for fun:

(p.s. it’s not your fault if the ending doesn’t make sense to you… =) )

AM Forest walk

General warmup with mobility
Running drills 3x20m each (high knees, kicks, a-b skips, skipping jumps, backpedal)
Medball throws, 3x5 (kneeling, reverse thrust, forward thrust)
6X15M starts, pushup position on stomach.
5X3 Box jumps from a pause

Fullsquat/Jumpsquat waveload -6x(130kg x 2 + 20kg x 3)
Hipthrust 140kg 3x6


Woooo that weird 360 between the legs is the dream !!!
How tall is he ?

[QUOTE=Silencer;246447]AM Forest walk

( What is with the forest walk? Sounds interesting that you do that. )

I gotta tell you the dunking is pretty cool Silencer.
And the spectators are adorable.

Thanks Angela ! Yea, they are cute as hell… Little kids who probably never witnessed a dunk before :slight_smile: There aren’t many athletes around where I live and this country didn’t even get 1 Olympic medal in London :slight_smile:

About that forest walk… I live in the suburbs in a small town surrounded by a really nice and thick forest with a lake in the middle of it. Everyday when I get up I like to walk around there on empty stomach with just some coffee in me.
1 reason is the fat burn. Insulin is low in the morning, cortisol high… Few years ago I read some article by Dr. Lonnie Lowery who cited research showing that if you do ultra low intensity work on empty stomach, then because of the hormonal conditions, you will burn straight fat fast.
Been doing it for years(unless it’s raining too hard), and I can safely say that if one has the time to get up and do it every morning (that’s the hardest part), results are 100% guaranteed.

BUT, what keeps me back in there every morning isn’t the fat burn… It’s kinda nice to have an hour without any phones, paper clips and WWW. the Track provides the same purpose :slight_smile:

That’s the area… Quite niceאגם%20בית%20זית3.jpg

Oh my goodness…

Quote of my day: “Escape. Escape.” (this goes for me)

Nice! (10)

6’5-6’6 210-220. Dude is a freak