Dale Mabry's Athletic Endeavor...

TJ Cline · 06-01-2006, 02:33 PM

Quote:

Originally Posted by Dale Mabry

Today-

Warm-up

6 sprints-100%

Power Clean (Hang)-155 4x3
Explosive Pull-Ups (LR)-BW 4x3
Lat Pulldown-187.5 4x6
Cable Row-187.5 4x6

Suicides on Basketball court-2 Forward/Backward 2 Lateral Shuffle

Sprints were fast, last couple I stumbled a bit on the start. Had to do a weird order on the weights since someone was using most of the equipment I needed. I about died on the suicides, hence the name. The front/backpeddle ones took me 34 seconds each, couldn't time the others.

What distances do you run? Do you stick to 50-100M or do you mix it up?

**Dale Mabry** · 06-01-2006, 09:05 PM

Quote:

Originally Posted by ForemanRules

What distances do you run? Do you stick to 50-100M or do you mix it up?

Typically 30yds because there is a wall at 40 yds, but sometimes I will do just 10yds or 15yds to work on my starts/acceleration.

topolo · 06-01-2006, 09:12 PM

Quote:

Originally Posted by Dale Mabry

Typically 30yds because there is a wall at 40 yds, but sometimes I will do just 10yds or 15yds to work on my starts/acceleration.

Well, just make sure you stop before that wall.

**Dale Mabry** · 06-02-2006, 07:16 AM

Quote:

Originally Posted by topolo

Well, just make sure you stop before that wall.

That is what I do, I slow at 39yds and then make a hairpin turn at full speed.

**Dale Mabry** · 06-02-2006, 12:29 PM

Today-

Warm up

Vertical Jumps-BW 4x3
1-legged squats-BW+15lbs 4x4

topolo · 06-03-2006, 03:46 PM

Quote:

Originally Posted by Dale Mabry

That is what I do, I slow at 39yds and then make a hairpin turn at full speed.

That shouldn't be too hard since you only run the 40 in 5.6

**Dale Mabry** · 06-05-2006, 01:33 PM

Today-Up at 5-fucking-30am, I hate this.

Warm up

Bench Throw-70+bar 4x3
Bench Press-265 4x4
Push Press-135 3x3
DB Snoulder Press-70s 3x4

4 sui-slides-A variant of the suicide. Start in corner of basketball court, run down sideline to level of free throw line, then backpeddle back. When you reach the baseline, lateral shuffle down the baseline to the near free throw lane and then back to the corner. Once at the corner, sprint to half court and backpeddle back to the corner, once you hit the baseline, lateral shuffle to the far free throw lane and then back to the corner. Finally, sprint to the level of the far free throw line, backpeddle back, then lateral shuffle to the far sideline and back. That is 1, 2nd set is from the other side of the court.

4 gassers-Baseline to baseline, up and back twice on a basketball court.

fUnc17 · 06-05-2006, 01:39 PM

Quote:

4 sui-slides-A variant of the suicide. Start in corner of basketball court, run down sideline to level of free throw line, then backpeddle back. When you reach the baseline, lateral shuffle down the baseline to the near free throw lane and then back to the corner. Once at the corner, sprint to half court and backpeddle back to the corner, once you hit the baseline, lateral shuffle to the far free throw lane and then back to the corner. Finally, sprint to the level of the far free throw line, backpeddle back, then lateral shuffle to the far sideline and back. That is 1, 2nd set is from the other side of the court.

did the same thing in hockey practice... it is a truly horrible experience. ever think of doing them with a couple db's in your hands?

**Dale Mabry** · 06-05-2006, 01:47 PM

My legs were burning too much during the lateral shuffles without weights in my hand, can't imagine them with. How do you do lateral shuffle with skates, do you just do that choppy walk from side to side?

**IainDaniel** · 06-05-2006, 01:53 PM

on skates usually crossovers.

fUnc17 · 06-05-2006, 01:54 PM

Quote:

Originally Posted by Dale Mabry

My legs were burning too much during the lateral shuffles without weights in my hand, can't imagine them with. How do you do lateral shuffle with skates, do you just do that choppy walk from side to side?

lol @ the choppy walk, yea exactly... they are called crossovers

**Dale Mabry** · 06-06-2006, 12:08 PM

Today-

Warm-up

8 sprints, max speed

4 suicides
4 gassers

Tired.

topolo · 06-06-2006, 01:47 PM

Quote:

Originally Posted by Dale Mabry

Today-

Warm-up

8 sprints, max speed

4 suicides
4 gassers

Tired.

Well I hope you get some rest.

**Dale Mabry** · 06-08-2006, 12:13 PM

Yesterday-played basketball for some cardio

Today-

Warm up

8 30yd sprints

Power Cleans (Hang)-155 4x3
Plyo pull-ups-BW 4x3
Seated cable row-225 4x4
Lat Pulldown-210 3x4

4 gassers-30 second RI

topolo · 06-08-2006, 04:04 PM

Just curious, have you noticed any increase in ejaculate fluid since you began this endeavor?

[ Insert joke about topolo's mom here]

**Dale Mabry** · 06-13-2006, 11:48 AM

Today-

6 sprints

Bench throw-70+bar 4x3
Bench Press-245 7,6,6,5
Push Press-135 3x3
Standing DB Shoulder Press-60s 3x4

4 suicides
2 gassers

My jizz remains dense and plentiful, topolo.

**Dale Mabry** · 06-15-2006, 06:08 AM

Yesterday-

Power Cleans-135 4x3
Seated cable row-200 4x6
Lat Pulldown-200 4x6

8 gassers interspersed with shooring hoops

Couldn't do plyo pull-ups, low pull up bar under repair.

topolo · 06-15-2006, 03:41 PM

Quote:

Originally Posted by Dale Mabry

Yesterday-

Power Cleans-135 4x3
Seated cable row-200 4x6
Lat Pulldown-200 4x6

8 gassers interspersed with shooring hoops

Couldn't do plyo pull-ups, low pull up bar under repair.

I hope a work order has been filled out and that bar gets fixed soon

06-02-2006, 12:29 PM	#215
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Today- Warm up Vertical Jumps-BW 4x3 1-legged squats-BW+15lbs 4x4
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-05-2006, 01:33 PM	#217
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Today-Up at 5-fucking-30am, I hate this. Warm up Bench Throw-70+bar 4x3 Bench Press-265 4x4 Push Press-135 3x3 DB Snoulder Press-70s 3x4 4 sui-slides-A variant of the suicide. Start in corner of basketball court, run down sideline to level of free throw line, then backpeddle back. When you reach the baseline, lateral shuffle down the baseline to the near free throw lane and then back to the corner. Once at the corner, sprint to half court and backpeddle back to the corner, once you hit the baseline, lateral shuffle to the far free throw lane and then back to the corner. Finally, sprint to the level of the far free throw line, backpeddle back, then lateral shuffle to the far sideline and back. That is 1, 2nd set is from the other side of the court. 4 gassers-Baseline to baseline, up and back twice on a basketball court.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-05-2006, 01:47 PM	#219
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	My legs were burning too much during the lateral shuffles without weights in my hand, can't imagine them with. How do you do lateral shuffle with skates, do you just do that choppy walk from side to side?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-05-2006, 01:53 PM	#220
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,633	on skates usually crossovers.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

06-06-2006, 12:08 PM	#222
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Today- Warm-up 8 sprints, max speed 4 suicides 4 gassers Tired.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-08-2006, 12:13 PM	#224
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Yesterday-played basketball for some cardio Today- Warm up 8 30yd sprints Power Cleans (Hang)-155 4x3 Plyo pull-ups-BW 4x3 Seated cable row-225 4x4 Lat Pulldown-210 3x4 4 gassers-30 second RI
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-08-2006, 04:04 PM	#225
topolo Senior Member Elite Member Join Date: Sep 2003 Location: Uranus Posts: 4,959 Photos: 2	Just curious, have you noticed any increase in ejaculate fluid since you began this endeavor? [ Insert joke about topolo's mom here]

06-13-2006, 11:48 AM	#226
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Today- 6 sprints Bench throw-70+bar 4x3 Bench Press-245 7,6,6,5 Push Press-135 3x3 Standing DB Shoulder Press-60s 3x4 4 suicides 2 gassers My jizz remains dense and plentiful, topolo.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-15-2006, 06:08 AM	#227
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Yesterday- Power Cleans-135 4x3 Seated cable row-200 4x6 Lat Pulldown-200 4x6 8 gassers interspersed with shooring hoops Couldn't do plyo pull-ups, low pull up bar under repair.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

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