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Author Topic: cowed77's time to get up!  (Read 21455 times)
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cowed77
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« on: December 08, 2009, 09:09:13 am »
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week 1 day 1:

squats
some warmup sets.
2 x 4 x 100kg
1 x 4 x 110kg
1 x 3 x 115kg

pullups
4 x 8

walking lunges
3 x 8, with 2 20kg dumbbells.

double arm front raise
3 x 10 x 10kg

hanging straight leg raise
3 x 8

glute bridge raise
3 x 8, 4kg medicine ball
« Last Edit: October 27, 2010, 09:29:10 am by cowed77 » Logged
BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
cowed77
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« Reply #1 on: December 08, 2009, 09:09:35 am »
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3 X 50m dashes

3 x 50m bounding

3 x 50m high knee jumps

3 x 5 single leg depth jumps off half knee
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cowed77
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« Reply #2 on: December 08, 2009, 09:10:11 am »
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5 mins on the treadmill to get some blood pumping.

barbell jump squats
2 x 5 x 40kg.

a few warmup sets of squats.
1 x 5 x 100kg
1 x 4 x 105kg
2 x 3 x 110kg

pull-ups
5 x 8

single leg rebounding box jumps
3 x 8

walking lunges
3 x 5(each leg), 17.5kg dumbbell each hand

hanging straight legged leg raises
3 x 10

single leg glute raise
3 x 8, with 4kg medicine ball resting on hip.
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cowed77
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« Reply #3 on: December 08, 2009, 09:11:08 am »
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week 2 day 2
morning before i went to sleep:

1min fast jog.

3 x 50m dashes, about 70%

3 X bounding, roughly 50m, but only 5 real efforts, some getting into the groove in the beginning.

3 x high knee jumps, 30m

3 x 5 single leg depth jumps off half shin height.

2 x 10 hanging straight legged leg raises.

2 x 5 double leg depth jumps off knee height.

2 x 5 of that jumping and landing on midfoot things.

game tmr, hope i can recover in time.
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cowed77
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« Reply #4 on: December 08, 2009, 09:11:42 am »
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mini circuit before going off to school and work.

single leg calf raises x10
36 pushups (12 standard, 12 diamond, 12 wide)
1 min plank

4 circuits.
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cowed77
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« Reply #5 on: December 08, 2009, 09:12:06 am »
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week 3 day 1
2 min jog on the treadmill.

squats:
1 x 5 x 30kg squat jumps
some warmup sets.
1 x 5 x 100kg
1 x 5 x 102.5
1 x 4 x 105
1 x 4 x 110
2 x 3 x 115

rather shaky last set.


pullups:
5 x 8

single leg low box rebounding box jumps
3 x 8

hanging straight legged leg raises
3 x 10

walking lunges
2 x 5 x 17.5kg each hand
2 x 5 x 20

back extensions (improvised by hooking feet, lying on those inflatable ball things)
3 x 10, with 10kg plate
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Ht: 174cm, 5'8
reach: 220cm
cowed77
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« Reply #6 on: December 08, 2009, 09:12:40 am »
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week 3 day 2
dumbbell military presses.
1 x 5 x 15kg
3 x 5 x 17.5
2 x 5 x 20

bench press
1 x 5 x 50kg (assuming bar is 20kg)
2 x 5 x 60
2 x 5 x 70

lateral raises
4 x 10 x 10kg dumbbell

shrugs
4 x 10 x 20kg each hand

bicep curls (with that curly bar, not sure how heavy, so not counting it)
4 x 10 x 15kg
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
cowed77
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« Reply #7 on: December 08, 2009, 09:13:19 am »
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week 4 day 1
squats
warmups
1 x 5 x 90
3 x 5 x 100
1 x 5 x 105

bench press
warmups
1 x 5 x 60
3 x 5 x 70
1 x 5 x 75

pullups
4 x 8

barbell stepups
4 x 5 x 50

hanging straight legged leg raises
3 x 10

single leg rebounding low box jumps
4 x 8

sprints up a gentle slope. roughly 20, 25 m, 15-20 degrees
4 max efforts
« Last Edit: December 08, 2009, 07:10:17 pm by cowed77 » Logged
BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
adarqui
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« Reply #8 on: December 08, 2009, 02:07:54 pm »
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Quote from: cowed77 on December 08, 2009, 09:11:08 am
week 2 day 2
morning before i went to sleep:

1min fast jog.

3 x 50m dashes, about 70%

3 X bounding, roughly 50m, but only 5 real efforts, some getting into the groove in the beginning.

3 x high knee jumps, 30m

3 x 5 single leg depth jumps off half shin height.

2 x 10 hanging straight legged leg raises.

2 x 5 double leg depth jumps off knee height.

2 x 5 of that jumping and landing on midfoot things.

game tmr, hope i can recover in time.

how did this go? mixing double and single leg plyos is a tricky thing..

have you been seeing any improvements?

pc
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
cowed77
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« Reply #9 on: December 08, 2009, 07:00:24 pm »
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hmm... so what would u recommend?
im terrible at planning my workouts...


as far as gains go, the last game, last sat, i tried out both my running 1 footed and 2 footed vert.
both didnt gain anything, abt the same height, tho my legs were both tired.

hopefully when they're fully rested i'll have gained an inch or so, tho it feels unlikely Sad

my 1 foot and 2 footed approach is now abt the same, which is kind of a bad thing really imo...

hopefully i'll get a vid soon, so perhaps u guys can see whats wrong...
« Last Edit: December 08, 2009, 07:08:54 pm by cowed77 » Logged
BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
cowed77
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fall down seven times, get up eight


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« Reply #10 on: December 08, 2009, 07:06:48 pm »
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i dunno whats wrong tho, both 1 footed, 2 footed arent budging... despite all the training...

im rather lean now, at 65kg, or arnd 145 pounds. would putting on abit of weight help matters?
« Last Edit: December 08, 2009, 07:11:14 pm by cowed77 » Logged
BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
adarqui
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« Reply #11 on: December 10, 2009, 04:02:48 am »
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Quote from: cowed77 on December 08, 2009, 07:00:24 pm
hmm... so what would u recommend?
im terrible at planning my workouts...


as far as gains go, the last game, last sat, i tried out both my running 1 footed and 2 footed vert.
both didnt gain anything, abt the same height, tho my legs were both tired.

hopefully when they're fully rested i'll have gained an inch or so, tho it feels unlikely Sad

my 1 foot and 2 footed approach is now abt the same, which is kind of a bad thing really imo...

hopefully i'll get a vid soon, so perhaps u guys can see whats wrong...

well, it still seems that your workouts are still all over the place.. you need to find a structure and stick to it for a bit.

i still advise the stuff i said in my intro post..

you need to get on a rhythm, and then see how that rhythm effects you.. finding a 'rhythm' is very important.. if you keep changing things up or deviating, it can really just have you spinning your wheels..


as for weight, not sure yet.. i'd think you should do what i said above and then we can see..

peace mang
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
cowed77
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fall down seven times, get up eight


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« Reply #12 on: December 14, 2009, 02:09:19 am »
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hmmm,

monday;
- warmup
- single leg jumping (~5-8 max jumps after warmup jumps)
- light single leg bounding: ~10 reps in a row for a leg, rest, 3 sets, just work on form
- squat: 3-4x3 (near max triples), double leg ankle hops before each set (~5 reps), just working on form (complete triple extension)
- very light REA squat: ~45 lb, 5x3, 3 minutes rest in between, work on really exploding out of the hole (dont land deep, land above parallel)
- core/stretch


wednesday:
- warmup
- double leg jumping (~5-8 max jumps after warmup jumps)
- low box barbell stepups: 3x5 (dont go max 5, especially right off the bat)
- db or bb walking lunges: 2 x 5 each leg
- core/stretch


alternating between these 2 schedules huh? hmmm... i tot i was doing something similar alr, as in 1 double leg exercise (squats), 1 single leg (walking lunges), light movement plyos (the rebounding box jumps), with the added core exercises and extra upper body work on my 2nd day in the week days.
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
cowed77
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Posts: 1145


fall down seven times, get up eight


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« Reply #13 on: December 17, 2009, 02:57:56 pm »
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squats
warmups
1 x 5 x 100kg
3 x 4 x 110

pullups
4 x 8

single leg rebounding box jumps
3 x 8

stiff legged hanging leg raises
3 x 10

walking lunges
4 x 5 x 20kg dumbbell each hand


NS rt duty is really disrupting my training,
but normal service will resume after next week...
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
bowenverticaljump
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« Reply #14 on: December 20, 2009, 08:26:44 am »
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so happy to see singapoprean are so into training. hardly see that.

by the way you got a good str bases, i can't even do 110Kg for 1 rm i guess.. even my weight was around 67kg, where do you normaly play your game ?
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