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Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 17, 2011, 12:48:59 pm »
GREAT job nightfly! finally u won a dunk contest!
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212
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 17, 2011, 09:17:28 am »
- rushed for time, finished entire session in 70 mins or so.
- couldn't do rdl, 2nd and 3rd fingers were jammed bad ytd during pickup ytd with frens, grip gave out.
- couldn't do rdl, 2nd and 3rd fingers were jammed bad ytd during pickup ytd with frens, grip gave out.
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Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 17, 2011, 08:53:02 am »- think it was a decent set, knees didnt cave in too much.
214
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 17, 2011, 08:52:33 am »
week 93
mon
warmup, leg swings
sprints: 2 x flats
stiff leg ankle hops: 3 x 10
jump snatch: 3 x 4 (35, 40, 45)
squats: 4 x 5 (110, 120, 130, 140)
s1: OHP: 8 x (35, 35, 40, 40, 40)
s1: pullups: 5 x 8
-
on squats. big one, reps didnt feel too tough as compared to last week.
- pretty good set, felt good when i unracked the bar.
- had only wanted to shoot for 4 reps, since last week's 137.5 felt rather tough. but since it felt so good today, didnt want to waste it.
- last rep was the result of that little game in the mind between 4th and 5th, prolly a bad idea LOL.
- BW ranging from 69.5 to 71.5, so this is pretty much as close as i've been to 2BW set.
mon
warmup, leg swings
sprints: 2 x flats
stiff leg ankle hops: 3 x 10
jump snatch: 3 x 4 (35, 40, 45)
squats: 4 x 5 (110, 120, 130, 140)
s1: OHP: 8 x (35, 35, 40, 40, 40)
s1: pullups: 5 x 8
-
on squats. big one, reps didnt feel too tough as compared to last week.- pretty good set, felt good when i unracked the bar.
- had only wanted to shoot for 4 reps, since last week's 137.5 felt rather tough. but since it felt so good today, didnt want to waste it.
- last rep was the result of that little game in the mind between 4th and 5th, prolly a bad idea LOL.
- BW ranging from 69.5 to 71.5, so this is pretty much as close as i've been to 2BW set.
215
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 13, 2011, 02:22:36 pm »
week 92
thurs
warmup, prehab
stiff leg ankle hops: 3 x 10
hang cleans: 4 x 4 (50, 55, 60, 60)
pin squats: 4 x 5 (115, 125, 135, *145)
lunges: 2 x 10 (60, 60)
s1: OHP: 8 x (30, 35, 35, 40, 40, 40, 40, 40 kg)
s1: pullups: 8 x 8 (bw)
* got 4 reps
- progression on pin squats
- was pretty good reps, all 4 of them, but last one was tough, and i didnt want to strain for the last rep.
- tried a bunch of dropstep jumps after the ankle hops. was pretty good, got entire palm on ceiling. felt good, but vert just isnt going up yet.
thurs
warmup, prehab
stiff leg ankle hops: 3 x 10
hang cleans: 4 x 4 (50, 55, 60, 60)
pin squats: 4 x 5 (115, 125, 135, *145)
lunges: 2 x 10 (60, 60)
s1: OHP: 8 x (30, 35, 35, 40, 40, 40, 40, 40 kg)
s1: pullups: 8 x 8 (bw)
* got 4 reps
-
progression on pin squats- was pretty good reps, all 4 of them, but last one was tough, and i didnt want to strain for the last rep.
- tried a bunch of dropstep jumps after the ankle hops. was pretty good, got entire palm on ceiling. felt good, but vert just isnt going up yet.
216
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 12, 2011, 12:23:36 pm »
doesnt matter, my FTs suck more than yours.
havent tried shooting 50 in a row, but i bet its highly possible its less than 38/50
havent tried shooting 50 in a row, but i bet its highly possible its less than 38/50
217
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 12, 2011, 10:09:57 am »
Just finished a game.
Played like fucking crap. 4 or 5 turnovers, 1/5 shotmaking.
Disgusted. Damn lol.
Tested vert after game. Got a few jumps of 2 inches of palm over. So roughly 33-35. Double fuck.
Played like fucking crap. 4 or 5 turnovers, 1/5 shotmaking.
Disgusted. Damn lol.
Tested vert after game. Got a few jumps of 2 inches of palm over. So roughly 33-35. Double fuck.
218
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 11, 2011, 11:35:25 am »
week 92
mon
warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10
jump snatch: 4 x 4 (35, 40, 45, 45)
squats: 4 x 5 (110, 120, 130, 137.5)
RDL: 3 x 7 (85, 90, 95)
DB lunges: 2 x 10 (30, 30)
calf raises: DND
- squat topset still didnt go as easy as i'd like.
- did a B workout last fri, cant be bothered to post.
mon
warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10
jump snatch: 4 x 4 (35, 40, 45, 45)
squats: 4 x 5 (110, 120, 130, 137.5)
RDL: 3 x 7 (85, 90, 95)
DB lunges: 2 x 10 (30, 30)
calf raises: DND
- squat topset still didnt go as easy as i'd like.
- did a B workout last fri, cant be bothered to post.
219
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 03, 2011, 09:56:13 pm »
mon lance week 10
warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 12
jump snatch: 4 x 4 (35, 40, 45, 45)
squats: 4 x 5 (110,120, 127.5, 137.5)
lunges: 2 x 10 (60, 60)
RDL: 3 x 7 (85, 90, 95)
OHP: 8 x 8 (30, 35, 35, 35, 35, 35, 35, 35)
- think i got 3 good reps there.
- knees still caving slightly, though i think it might be better than last week's attempt.
- will try it one more time, hopefully next week will be a good set, so i can try for 2BW.
<a href="http://www.youtube.com/watch?v=N_UqFhR5Rag" target="_blank">http://www.youtube.com/watch?v=N_UqFhR5Rag</a>
warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 12
jump snatch: 4 x 4 (35, 40, 45, 45)
squats: 4 x 5 (110,120, 127.5, 137.5)
lunges: 2 x 10 (60, 60)
RDL: 3 x 7 (85, 90, 95)
OHP: 8 x 8 (30, 35, 35, 35, 35, 35, 35, 35)
- think i got 3 good reps there.
- knees still caving slightly, though i think it might be better than last week's attempt.
- will try it one more time, hopefully next week will be a good set, so i can try for 2BW.
220
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 27, 2011, 04:50:06 am »
toes rotating inwards slightly more... alrighty.
the way u said, i interpret it as it being a causal factor in my knees caving in?
will try another set at the same weight next week, if friend manages to get in and vid for me. if bad form still persists, will drop to 130 and work from there again.
thanks for the form check!
the way u said, i interpret it as it being a causal factor in my knees caving in?
will try another set at the same weight next week, if friend manages to get in and vid for me. if bad form still persists, will drop to 130 and work from there again.
thanks for the form check!
221
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 26, 2011, 07:48:14 pm »vid from yesterday's A workout.
got 4 pretty good reps last week, failing at the last.
tried for 5, ended up with 5 piss poor reps. hahahah damn
my weight is consistently between 69-70kg, so im 1 or 2kg away from a proper 2BW.
222
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 24, 2011, 11:45:46 pm »
good point abt that ankle(s)... alrighty will do!
PRs are slowing down though.
had a good game yesterday. good D forced alot of turnovers, 2/2 from 3, bankshot to finish quarter with 1sec, prolly 12-15 points or so.
only able to get consistent fingers over rim, so i'd say about 32-34
PRs are slowing down though.
had a good game yesterday. good D forced alot of turnovers, 2/2 from 3, bankshot to finish quarter with 1sec, prolly 12-15 points or so.
only able to get consistent fingers over rim, so i'd say about 32-34
223
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 21, 2011, 07:04:40 am »
Lance if ur still reading this, shud I continue with the template?
I followed it closely for abt 8 weeks, and for 2 weeks or so, I did cut versions of the workouts.
I followed it closely for abt 8 weeks, and for 2 weeks or so, I did cut versions of the workouts.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2011, 11:42:22 pm »
I feel u man.
But it's always workouts like these, when u dun even feel like it, that makes u feel tt u've grown slightly, innit?
But it's always workouts like these, when u dun even feel like it, that makes u feel tt u've grown slightly, innit?
225
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 20, 2011, 11:36:14 am »
week 89
warmup, prehab
stiff leg ankle hops: 3 x 15
jump snatch: 4 x 4 (35, 40, 45, 45)
squats: 4 x 5 (110, 120, 127.5, *137.5)
RDL: 3 x 7 (85, 95, 95)
lunges: 2 x 10 (60)
calf raises: 2 x 15 (120)
OHP: 8 x 8 (35kg)
leg raises: 2 x 15
* got 4 reps
on squats.
- weight was a pr, but didnt manage to get all 5 reps. lost it at the end of the 4th. fuck.
might have been able to grind it up, but didnt want to tweak my back.
warmup, prehab
stiff leg ankle hops: 3 x 15
jump snatch: 4 x 4 (35, 40, 45, 45)
squats: 4 x 5 (110, 120, 127.5, *137.5)
RDL: 3 x 7 (85, 95, 95)
lunges: 2 x 10 (60)
calf raises: 2 x 15 (120)
OHP: 8 x 8 (35kg)
leg raises: 2 x 15
* got 4 reps
on squats.- weight was a pr, but didnt manage to get all 5 reps. lost it at the end of the 4th. fuck.
might have been able to grind it up, but didnt want to tweak my back.