Author Topic: cowed77's time to get up!  (Read 73792 times)

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vag

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Re: cowed77's time to get up!
« Reply #1080 on: October 12, 2015, 10:39:14 am »
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:welcome: once again.

so... any idea what i can do?

How much time can you save for training? Can you go 2 times a week to the gym?
woot

adarqui

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Re: cowed77's time to get up!
« Reply #1081 on: October 12, 2015, 01:32:37 pm »
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Hello everybody!  :highfive:

been busy with work and stuff, but i still find time to hit the gym, though definitely not at the consistency of old.
also due to the fact that im balling more, so if i needed to be fresh, i skip gym for that week.

<a href="http://www.youtube.com/watch?v=Rj-o3YfJrXg" target="_blank">http://www.youtube.com/watch?v=Rj-o3YfJrXg</a>

here's a link of the work i've done. my range didnt use to be this long definitely haha.

those were some nice j's!

cowed77

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Re: cowed77's time to get up!
« Reply #1082 on: October 13, 2015, 04:52:39 am »
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vag, i try to hit the gym 2 days a week.

Tues are usually my rec league games, so i do my lifting on wed, and/or thurs.

my squat numbers are slightly lower, but i dont feel as banged up when i was doing 150 triples at 72BW, plus im jumping abt the same height.

but im sure the squatting built a considerable amount of muscle, which helped with the knee pains.
but i think too much of a good thing isnt that good anymore haha, which was when i was really pushing the squat numbers, cos that was when the knees started hurting.

of cos, thats just my own theory, and im open to ideas.
my handle has improved quite abit, though nowhere near wat one sees on youtube, and my shot is also better.

my jumping has stagnated, which i shud honestly be thankful for i think.  but i still wanna land a dunk before im done haha
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: cowed77's time to get up!
« Reply #1083 on: October 13, 2015, 05:31:09 am »
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Ok, 2 times a week has some benefits, it simplifies things too much which may be good. So if I were you, i would do this:

Day 1:
Power clean or power snatch or jump squats 3x5
Squat
Calves
Bench
Pullups

Day 2
Power clean or power snatch or jump squats again 3x5
Romanian deadlift , 3x8
BSS or lunge 3x8
OHP
Rows

That is all. Do whatever set/reps you feel better with squats. It is basically a quads/pchain split with one explosive exercise before and one push and one pull upper exercise after.
If one week you can get a third or forth gym session in, it still works, don't change anything.
So 'normal' week is

Monday : nothing
Tuesday : bball
Wednesday : Day 1
Thursday : nothing
Friday : Day 2
Weekend : nothing

But if you can go to the gym one monday, you just pick it up from where you left, so

Monday : Day 1
Tuesday : bball
Wednesday : Day 2
Thursday : nothing
Friday : Day 1
Weekend : nothing

You could also do some plyo stuff at home to keep your movement efficiency up. Takes just 30-45 minutes and it can be any time. Totally worth it.
Jump rope, Line hops, MR tuck jumps, head height SVJs, head height dropsteps, depth jumps, depth drops.

Don't just jump to this suggested program. Wait a bit, maybe adarq or someone else has to propose something more interesting.
;)
woot

LBSS

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Re: cowed77's time to get up!
« Reply #1084 on: October 17, 2015, 11:46:58 pm »
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i like vag's setup. only thing i would add is make sure you're getting in at least one session per week of jumping practice, preferably more. you're like me, you're probably only ever gonna dunk on an optimal jump on an optimal day. so treat it like a high jump and practice. one day could be before or after your basketball game, the other could be pretty much any of the other days except wednesday.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

cowed77

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Re: cowed77's time to get up!
« Reply #1085 on: November 03, 2015, 03:46:38 am »
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so the last 2 weeks went sth like this.

monday i try to work on my game
tues/wed or wed/thurs are for lifting.

day 1
snatch grip hang cleans
Squats (top set of 5x125 last week)
OHP
DB pullups
maybe some curls

day 2
Incline Bench
DB rows
DB walking lunges
Tricep pushdown
shoulder flys

actually pretty similar to what Vag suggested.

mondays during solo practice sessions i get in a few jumps.
and on sundays if i have ball i get in some more jumps again.
I was just thinking if there might be any better ways to train that jump.

and LBSS you're definitely right, if i do ever get to dunking, it will surely be a day whene everything went smoothly.  :uhhhfacepalm:
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1086 on: November 07, 2015, 01:31:11 am »
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Tues
Ankle hops
Hang snatch cleans - 3 x 30, 40, 50
Squats - topset of 5x130
OHP - 8x 55, 55, 50, 50
Db pull-ups

Wed
Ankle hops
Incline bench
Db rows
Db walkin lunges
Tricep pushdown
Shoulder lateral and rear raises
Curls

Stuck at the same weight for OHP for the longest time.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1087 on: November 10, 2015, 02:36:29 am »
+1
Tues
Squats : topset of 140 x 3
OHP : 4 x 10 x 50kg
Db pull-ups : 4 x 5 x 22.5kg

Some curls

Wed
Incline Bench
DB rows
DB lunges
triceps pushdown
DB lateral and rear shoulder raises
some curls



Almost all the way back to my previous levels. Normally my lower back is the first point that breaks, but today it was the abs. This has nv happened before haha.

And if anyone is on Instagram, follow me @thouleong !!  :derp:
« Last Edit: November 12, 2015, 09:35:29 pm by cowed77 »
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1088 on: November 17, 2015, 08:04:04 am »
+3
<a href="http://www.youtube.com/watch?v=6LQDo7mqeKE" target="_blank">http://www.youtube.com/watch?v=6LQDo7mqeKE</a>

Tues
Light sprints
Squats: topset of 5 x 140
OHP
DB pullup

- Couldn't do as much as last week for the OHP and pull-ups, the squats took the gas outta me.

- That topset however meant I'm pretty close to my previous best levels alr.
Difference was tt previously I could get that 5 x 140 topset with moderate psyched up levels, this time it was around 60-70%

- got a 150kg triple the last time, I reckon I could get it back in a few more weeks if I wanted.

- how do u guys reckon I can work on my RVJ a tad more optimally?
« Last Edit: November 17, 2015, 08:05:35 am by cowed77 »
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: cowed77's time to get up!
« Reply #1089 on: November 17, 2015, 09:28:30 am »
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- how do u guys reckon I can work on my RVJ a tad more optimally?

practice. T0ddday method.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

cowed77

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Re: cowed77's time to get up!
« Reply #1090 on: November 17, 2015, 09:44:55 am »
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I'll go hv a look at his thread... Sure hope it isn't 50 pages long tho hahahaha
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1091 on: November 18, 2015, 11:50:10 am »
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LBSS, wat is the Todd way anw? LOLOL!

Anw the workout for today:

Incline bench: 4 x 10 x 55
DB row: 4 x 10 x 22.5kg

- actually might hv did 5 sets, lost count.

DB Lunges: 5 x 5 x (22.5)
10 x 22.5

Tricep pushdown
Shoulder lateral and rear fly
Curls
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1092 on: November 19, 2015, 12:32:33 am »
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in other news i finally weighed myself, and im now abt 74kg, up from 69-71 previously.

so 140 isnt a 2BW anymore   :uhhhfacepalm:
« Last Edit: November 19, 2015, 12:34:53 am by cowed77 »
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1093 on: November 19, 2015, 12:37:42 am »
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do any of you experience nagging issues like, stiff and sore achilles tendons, and basically just sore spots in the foot?

the achy achilles is abit of a regular thing now, and i get the sore spots on the top of my foot every now and then.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

Mutumbo000

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Re: cowed77's time to get up!
« Reply #1094 on: November 19, 2015, 05:36:27 am »
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do any of you experience nagging issues like, stiff and sore achilles tendons, and basically just sore spots in the foot?

the achy achilles is abit of a regular thing now, and i get the sore spots on the top of my foot every now and then.

Yep!
I don't have sore feet but I've got a sore Achilles especially in the left leg. They tend to linger around for a while because the achilles doesn't get much blood flow so they usually take a while to recover. I've started doing some eccentric exercises for it (heel raises), which has been helping. Apart from stretching it I've read that strengthening calves also helps, as it will alleviate some of the pressure from the achilles. I'm also avoiding doing any plyos like bounding because that aggravates it a lot.
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It's easier to keep up than it is to catch up...