Author Topic: cowed77's time to get up!  (Read 82713 times)

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cowed77

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Re: from bull to beast, hopefully...
« Reply #60 on: February 11, 2010, 10:46:46 am »
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u are actually right that i don't plan too much... dunno how to do that stuff, too technical for me.

with a game every weekend, i try to hit the weights once a week, mostly the 1st half. if time permits, i'd then throw in a sprint and depth drop, depth jump session. we don't actually practise alot, its just a rec league haha.

BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #61 on: February 11, 2010, 10:52:12 am »
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a few questions, anyone who knows sth, pls feel free to enlighten me..

1) what purpose does the bench serve, at least for a baller, and as an exercise in itself?
cos when i do it, i generally don't feel my pecs being stressed all that much, instead when i am close to failure, i feel it in my arms and chest. i guess my point is, does it really work the chest all that much?

2) RDL--- straight back ala squats, or slight round?
i think im doing it wrong, i cant really feel my hips extending...
i set my weight on my heels, try to make my hips go as far back as possible, but on the way up, i suppose i dun feel it all that much.
abit, but not as much as i reckon it should, given that i think RDLs are supposed to be a hip driven exercise...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: from bull to beast, hopefully...
« Reply #62 on: February 11, 2010, 03:08:56 pm »
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a few questions, anyone who knows sth, pls feel free to enlighten me..

1) what purpose does the bench serve, at least for a baller, and as an exercise in itself?
cos when i do it, i generally don't feel my pecs being stressed all that much, instead when i am close to failure, i feel it in my arms and chest. i guess my point is, does it really work the chest all that much?

Upper body strength is essential to most athletes. Trying to get a shot up in the lane or while getting fouled? Upper body strength. The bench is one of the most basic exercises for doing that. Hard to give advice without watching you, but one thing to try is to treat it like a flye. That is, when you're pushing the bar up, think about bringing your hands together across your chest, like you would with a dumbbell flye, without actually moving them. Combine bench with some weighted pullups and you've got yourself a nice upper-body routine.

Quote
2) RDL--- straight back ala squats, or slight round?
i think im doing it wrong, i cant really feel my hips extending...
i set my weight on my heels, try to make my hips go as far back as possible, but on the way up, i suppose i dun feel it all that much.
abit, but not as much as i reckon it should, given that i think RDLs are supposed to be a hip driven exercise...

Not sure what you mean by "slight round."
« Last Edit: February 11, 2010, 03:13:01 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: from bull to beast, hopefully...
« Reply #63 on: February 11, 2010, 05:24:39 pm »
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a few questions, anyone who knows sth, pls feel free to enlighten me..

1) what purpose does the bench serve, at least for a baller, and as an exercise in itself?
cos when i do it, i generally don't feel my pecs being stressed all that much, instead when i am close to failure, i feel it in my arms and chest. i guess my point is, does it really work the chest all that much?

are you referring to barbell or dumbell bench? if you're not feeling it in your chest enough with barbell, try out dumbell variation.. lighten the weight a bit and go full rom.

there's a few things you can do to feel it more in the chest:
- use a slower eccentric (negative tempo)
- use a slower overall tempo (slow down, pause, slow up)
- use holds at the bottom: pause for 5s, shifting the weight to the chest

well, bench itself is not the most important thing for improving any specific basketball SKILL quality.. but it's definitely important at making you generally stronger, this strength will carry over to rebounding, setting picks, and other scuffling. i mean, to a point, it can help improve passes/range on a jump shot, but it's not going to be linear gains, as in, improvements in ball handling/shot range are not going to be directly correlated with increases in bench press.
 
Quote
 
2) RDL--- straight back ala squats, or slight round?
i think im doing it wrong, i cant really feel my hips extending...
i set my weight on my heels, try to make my hips go as far back as possible, but on the way up, i suppose i dun feel it all that much.
abit, but not as much as i reckon it should, given that i think RDLs are supposed to be a hip driven exercise...

slight round? never..

go with 'neutral' back.. excessive arch = bad.. rounding = bad.

try keeping the weight on your entire foot, instead of heels.. see how that feels.. should cause more hamstring/glute activation because of less counterbalancing..

but keep spine neutral.



peace man

cowed77

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Re: from bull to beast, hopefully...
« Reply #64 on: February 15, 2010, 04:31:34 pm »
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yesterday evening

shot some hoops. hit alot of my threes, 3 in a row, 4 in a row...
just too bad that come gametime they dont go in as much.

tried a few jumps.
2 joints of fingers above mostly, for both 1 footed and 2 footed approaches.

previous highs of half palms above were at different rims, this is slightly higher.
should be regulation ht i suppose.

thing is... both felt sub-optimal... definitely didnt feel like my best... something's wrong somewhere haha.
mayb i should do like someone's sig,
jump to the rim lol.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #65 on: February 15, 2010, 09:24:27 pm »
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yesterday evening

shot some hoops. hit alot of my threes, 3 in a row, 4 in a row...
just too bad that come gametime they dont go in as much.

tried a few jumps.
2 joints of fingers above mostly, for both 1 footed and 2 footed approaches.

previous highs of half palms above were at different rims, this is slightly higher.
should be regulation ht i suppose.

thing is... both felt sub-optimal... definitely didnt feel like my best... something's wrong somewhere haha.
mayb i should do like someone's sig,
jump to the rim lol.

well rim's of different heights can definitely play tricks on your mind..

so what's your best on the rim you just jumped on?

cowed77

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Re: from bull to beast, hopefully...
« Reply #66 on: February 16, 2010, 07:15:17 am »
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heh heh... frankly, its been awhile since i last hit that court..

last i went, was early on when i started logging... couldnt rim off 2 feet, can just barely graze the rim off 1 foot.

thing im gonna have to try to film myself, just so i can ask u peeps for pointers on my jumping form...

im not sure why the 1 foot approach has only improved a few inches, while my 2 legged one is another story.
is it cos i have not been doin unilateral work?

i think... i might need to do some work on other stuff besides the gym work... not sure what, maybe a video might help haha...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #67 on: February 19, 2010, 03:40:05 am »
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being sick sucks...  >:(
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #68 on: February 19, 2010, 03:58:29 am »
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being sick sucks...  >:(

ya it does.. :/

get better.

cowed77

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Re: from bull to beast, hopefully...
« Reply #69 on: February 22, 2010, 10:23:54 am »
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no more fever/cold, but im still coughing my lungs out every time a coughing fit kicks in..

played some pickup on sat and sunday...
resting and hoping that i'll be ok by weds for the game.

any idea what to do? vit C?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #70 on: February 22, 2010, 10:34:29 pm »
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week 14

couldnt hit the weights last week, cold/fever/sore throat combo had me coughin out my lungs..

managed to play abit of pickup on the weekend tho.

today's work

400m fast jog.

2 x 40m sprints, max effort.

3 x 40 bounds.

5 x 10 pullups.

depth drops off mid thigh height
3 x 5

single leg rebounds
2 x 8 each leg.

tryin to keep it light, game tomorrow.

off to buy breakfast.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #71 on: February 25, 2010, 02:06:32 am »
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playing winded sucks. had a pretty decent individual game, 2/3 treys, other points were either frm breaks or freethrows. missed only one.
had 20 points or so, didnt keep track, but we were blown out haahha :(

sucks. and got banged hard on one possession, fat lip and uber bruised quads...
had wanted to squat today, but looks like its not possible..
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #72 on: February 25, 2010, 02:41:57 am »
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playing winded sucks. had a pretty decent individual game, 2/3 treys, other points were either frm breaks or freethrows. missed only one.
had 20 points or so, didnt keep track, but we were blown out haahha :(

sucks. and got banged hard on one possession, fat lip and uber bruised quads...
had wanted to squat today, but looks like its not possible..

still sick? or just getting over it..

cowed77

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Re: from bull to beast, hopefully...
« Reply #73 on: February 25, 2010, 03:41:37 am »
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No more fever or cold, but still havin the coughing fits... Which leaves one gassed haha.
Gonna go to the gym later, mayb some upper body work, stepups with just the left leg, some rdls if I can..
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #74 on: February 25, 2010, 10:18:11 pm »
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week 15

yesterday night at the gym
couldnt squat due to banged up right quad. sore as hell.

Bench press
10 x 20kg (just the bar)
10 x 30
8 x 40
6 x 50
5 x 60
5 x 70
5 x 75
5 x 80
5 x 80

Barbell stepups
8 x 60
6 x 70
5 x 80
4 x 90
3 x 100
3 x 110
3 x 115

pullups
10, 10, 10, 12, 7, 11
probably didnt rest long enough for that set of 7, took a longer break and finished up

OHP
10 x 20
8 x 30
6 x 35
6 x 35
5 x 30

machine rope tricep pulldown
8 x 22
10 x 22
10 x 22
10 x 22

RDL
10 x 40
8 x 50

not sure whats wrong with my form, i felt it more in the lower back, despite my best attempts to drive with the hip.

EZ bar bicep curls
15 x 10kg (added weights, not too sure how heavy the ez bar is)
15 x 10
15 x 10

standing cable fly
8 x 14kg each side
10 x 11
12 x 9

so little weight, yet they felt so heavy. thoroughly humbled hahaha.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm