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Members Area => Progress Journals & Experimental Routines => Topic started by: cowed77 on December 08, 2009, 11:09:13 am

Title: cowed77's time to get up!
Post by: cowed77 on December 08, 2009, 11:09:13 am
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
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 11:09:35 am
3 X 50m dashes

3 x 50m bounding

3 x 50m high knee jumps

3 x 5 single leg depth jumps off half knee
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 11:10:11 am
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.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 11:11:08 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.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 11:11:42 am
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.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 11:12:06 am
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
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 11:12:40 am
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
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 11:13:19 am
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
Title: Re: from bull to beast, hopefully...
Post by: adarqui on December 08, 2009, 04:07:54 pm
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
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 09:00:24 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 :(

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...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 08, 2009, 09:06:48 pm
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?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on December 10, 2009, 06:02:48 am
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 :(

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
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 14, 2009, 04:09:19 am
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.



Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 17, 2009, 04:57:56 pm
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...
Title: Re: from bull to beast, hopefully...
Post by: bowenverticaljump on December 20, 2009, 10:26:44 am
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 ?
Title: Re: from bull to beast, hopefully...
Post by: bowenverticaljump on December 20, 2009, 10:34:38 am
hey what your height vertical ?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 28, 2009, 12:28:25 pm
sup bowen.

what do u mean by height vertical?

last week was an enforced off week for me, due to having to report to camp and stuff.

but last week's game was good. i got half my palm above the rim on one attempt. 1 solitary effort only tho :( the rest after that werent worth mentioning.

funny thing is, i now feel better jumping off 2 feet, instead of 1...

hey adarq, whats the idea behind midfoot or forefoot strikes before jumping?
i mean, i always transition from heel strike, to jump off...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on December 28, 2009, 04:14:04 pm
sup bowen.

what do u mean by height vertical?

last week was an enforced off week for me, due to having to report to camp and stuff.

but last week's game was good. i got half my palm above the rim on one attempt. 1 solitary effort only tho :( the rest after that werent worth mentioning.

funny thing is, i now feel better jumping off 2 feet, instead of 1...

hey adarq, whats the idea behind midfoot or forefoot strikes before jumping?
i mean, i always transition from heel strike, to jump off...

nice work on that one jump.. sometimes thats how it goes though, most times when i'd PR, as soon as I pr'd i would fall off pretty bad.

well, the stronger your calfs/ankles become, the more you will naturally shift from heel->toe to midfoot->toe.. its harder to go midfoot->toe though if you dont plant somewhat sideways..

i wouldnt try and change your foot strike, just keep on strengthening your ankles/calfs and it will happen naturally..

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 28, 2009, 05:18:00 pm

nice work on that one jump.. sometimes thats how it goes though, most times when i'd PR, as soon as I pr'd i would fall off pretty bad.

well, the stronger your calfs/ankles become, the more you will naturally shift from heel->toe to midfoot->toe.. its harder to go midfoot->toe though if you dont plant somewhat sideways..

i wouldnt try and change your foot strike, just keep on strengthening your ankles/calfs and it will happen naturally..

peace man

i was reading the tnation vert thread, dude there was talkin abt how midfoot-toe is better.
why is this the case anyway?


cos i remember u talking abt how this was better too, when u posted pics of that golden child dunks...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on December 29, 2009, 02:22:47 am
i was reading the tnation vert thread, dude there was talkin abt how midfoot-toe is better.
why is this the case anyway?


cos i remember u talking abt how this was better too, when u posted pics of that golden child dunks...

ya its better IMO.. but, its not something you should 'try' to do.. i think it should happen naturally.. meaning, your training should strengthen your calfs/ankles so much that your body will 'give you that midfoot jump' instead of wanting to 'heel strike'..

mid-foot is better because it loads the calfs/achilles more... the 'spring' gets loaded better.. heel strikes results in alot of wasted energy.. but imo, you cant just try and go midfoot and have it work instantly, because, if you're not going mid-foot naturally, you're just forcing an issue that your body isnt ready to deal with..

if that makes sense..

peace
Title: Re: from bull to beast, hopefully...
Post by: LBSS on December 29, 2009, 09:56:06 pm
for what it's worth, t-nation sucks because, while there might be a few grains of wisdom here and there, you have to sift through a gigantic amount of sneaky marketing, lies and outright bullshit to get to it. categorical advice like "landing on your mid-foot is better" is crap without context. land on the part of your foot that makes you go the highest. if that changes over time, cool. i doubt it's your heel because people tend to decelerate by landing on their heels, but having never seen you jump, i have no idea.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on December 30, 2009, 12:52:16 pm
for what it's worth, t-nation sucks because, while there might be a few grains of wisdom here and there, you have to sift through a gigantic amount of sneaky marketing, lies and outright bullshit to get to it. categorical advice like "landing on your mid-foot is better" is crap without context. land on the part of your foot that makes you go the highest. if that changes over time, cool. i doubt it's your heel because people tend to decelerate by landing on their heels, but having never seen you jump, i have no idea.

ya definitely, i really can't read any of their articles.. so much hype in them.

now it's all about "the perfect rep" and gaining 20 lb muscle in 4 weeks or whatever the claim is.. "anaconda, better than roids" <- wtf?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 30, 2009, 02:34:10 pm
yea, i seriously dunno whats inside that anaconda and surge fuel stuff, but they sayin like its magic...

its not strength per se, but i've always naturally heel strike for jumping for as long as i remember...
dun reckon i'd change however much stronger i might get...  :-\
Title: Re: from bull to beast, hopefully...
Post by: LBSS on December 30, 2009, 02:48:20 pm
yea, i seriously dunno whats inside that anaconda and surge fuel stuff, but they sayin like its magic...

its not strength per se, but i've always naturally heel strike for jumping for as long as i remember...
dun reckon i'd change however much stronger i might get...  :-\

About Anaconda: http://www.bodyrecomposition.com/muscle-gain/supplement-marketing-on-steroids-by-alan-aragon.html (http://www.bodyrecomposition.com/muscle-gain/supplement-marketing-on-steroids-by-alan-aragon.html)

About Surge: http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html (http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html)
Title: Re: from bull to beast, hopefully...
Post by: adarqui on December 30, 2009, 05:49:29 pm
yea, i seriously dunno whats inside that anaconda and surge fuel stuff, but they sayin like its magic...

its not strength per se, but i've always naturally heel strike for jumping for as long as i remember...
dun reckon i'd change however much stronger i might get...  :-\

i changed, i was always a heel striker.. then all of my best jumps cam from planting in sideways without much heel contact - especially not a direct heel strike.. my ankle strength improved and my plant changed.

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on December 31, 2009, 07:59:14 pm
1st workout in the new year.
Happy New Year everyone!

500m fast jog

5 x 50m dashes, 75-85% intensity

3 x 5 bounding

3 x 5 single leg depth jumps, off mid shin height

3 x 8 single leg rebounding box jumps, mid shin height

2 x 5 single leg depth jumps, height just below knee cap

2 x 5 depth jumps, height a few inches above knee cap

4 x 10 pullups

2 x 5 depth drops, done by jumping off a knee height bench

btw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p

funnily, as im typing this, its gone beyond the standard length, so there's a scroll bar at the side, but there's no jumping up and down. initially i thought it might be due to overlong replies...

gonna read up on that link u provided to the vertical summit thread... i skimmed thru ytd, and couldnt make much sense thus far.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on January 01, 2010, 04:29:15 am
Quote
btw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p

whoa, weird? no idea whats going on with that..

anyone else getting it?
Title: Re: from bull to beast, hopefully...
Post by: vag on January 01, 2010, 07:30:15 am
Quote
btw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p

whoa, weird? no idea whats going on with that..

anyone else getting it?

Me too, exactly as described but only with internet explorer , everything is ok with firefox ( what a surprise!!! ).
Title: Re: from bull to beast, hopefully...
Post by: adarqui on January 01, 2010, 10:59:57 am
Quote
btw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p

whoa, weird? no idea whats going on with that..

anyone else getting it?

Me too, exactly as described but only with internet explorer , everything is ok with firefox ( what a surprise!!! ).

dammit... i hate internet explorer so much.. there's others bugs in this site/forum that exist in IE, but do not exist in firefox/safari/chrome.. :<

ill try and fig it out but i havnt been able to figure out a few others.. heh :/
Title: Re: from bull to beast, hopefully...
Post by: LBSS on January 01, 2010, 07:12:07 pm
Quote
Me too, exactly as described but only with internet explorer , everything is ok with firefox ( what a surprise!!! ).
Microsoft is death.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 04, 2010, 09:40:10 pm
not sure why, but probably due to the recent introduction of plyos and the weekly games, im experiencing some aching (tendonitis) in my left knee...

sure hope it clears up asap...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on January 05, 2010, 04:41:23 am
not sure why, but probably due to the recent introduction of plyos and the weekly games, im experiencing some aching (tendonitis) in my left knee...

sure hope it clears up asap...


"Happy New Year everyone!

500m fast jog

5 x 50m dashes, 75-85% intensity

3 x 5 bounding

3 x 5 single leg depth jumps, off mid shin height

3 x 8 single leg rebounding box jumps, mid shin height

2 x 5 single leg depth jumps, height just below knee cap

2 x 5 depth jumps, height a few inches above knee cap

4 x 10 pullups

2 x 5 depth drops, done by jumping off a knee height bench
"

thats a ton of work.. if you're feeling tendonitis-like feelings in your knee then i'd cut alot of that out, especially the single leg dj's..

in the example original outline i pasted you, you'll notice it doesn't have a ton of plyo/reactive exercise volume.. instead, you pick a few and do them prior to lifting.. i'd reevaluate a bit, you don't want to develop any real tendonitis.. and since you're in season, sessions will have to be at least 3-4 days apart for the most part unfortunately.

cya
Title: Re: from bull to beast, hopefully...
Post by: LBSS on January 08, 2010, 09:42:37 pm
I second that bout the volume. Seems way too high. Read Charlie Francis's stuff about sprint training and intensity. Not specifically relevant to this but the principles are the same.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 12, 2010, 04:58:43 am
done last week, but didnt update...

tried some explosive or speed squats, just trying to get up as fast as possible.

some warm up sets.
50kg x 3
60 x 3
70 x 3
80 x 3 x 3

beyond 80kg, speed was noticeably slower already, so did 2 more sets at that weight.

pullups
5 x 8

lateral raises
10kg each hand x 4 x 10

hanging straightlegged raises
4 x 8

barbell step up
singles from 50kg to 80/90kg, cant remember :/
3 triples at the weight i stopped, ie 80/90 haha.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 14, 2010, 08:25:35 am
week 8

speed squats
3 x 50kg
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95
3 x 95

last set was more a regular squat haha, not much juice left, so i stopped.

pullups
3 x 8
1 x 10
1 x 8

tried to get 2 last sets of 10, but also no more juice left.

barbell stepup
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90

hanging leg raises
5 x 10

hang cleans
4 x 40kg
4 x 50kg

anybody here has experience with leucine?
cos normally during my workout, i take in a serving of xtend + glucose.
today i added in some leucine, and i was blasting thru all the sets, except for the last one for each exercise, after which i stopped and moved on.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on January 14, 2010, 09:08:09 pm
week 8

speed squats
3 x 50kg
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95
3 x 95

last set was more a regular squat haha, not much juice left, so i stopped.

pullups
3 x 8
1 x 10
1 x 8

tried to get 2 last sets of 10, but also no more juice left.

barbell stepup
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90

hanging leg raises
5 x 10

hang cleans
4 x 40kg
4 x 50kg

anybody here has experience with leucine?
cos normally during my workout, i take in a serving of xtend + glucose.
today i added in some leucine, and i was blasting thru all the sets, except for the last one for each exercise, after which i stopped and moved on.

cool.. nope no experience with leucine here, other than taking protein supps with it included.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 15, 2010, 10:21:38 pm
oooh... haha, mayb its just a placebo :p
so, is this current workout scheme ok, or is it still too much volume?
not too good at programming i must say ahha.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on January 16, 2010, 01:04:04 am
oooh... haha, mayb its just a placebo :p
so, is this current workout scheme ok, or is it still too much volume?
not too good at programming i must say ahha.

well the last few workouts you listed look fine in terms of volume, as they are work-up sets.. alot of it is 'warmup volume' (workup-volume).. it's your plyo workouts that had way too much volume.

why do the hang cleans at the end? do you still feel fresh by then?

i personally would do them before or immediately after the speed squats.

cya
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 16, 2010, 01:51:43 am
haha bingo. after finishin up, i still felt alive, so just did abit of them to work abit.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 19, 2010, 04:08:46 pm
speed squats
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95
3 x 100
3 x 102.5

pullups
3 x 8
2 x 10

barbell stepups
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95

hanging straight leg raise
5 x 10

overhead press
5 x 30
5 x 40
5 x 45
3 x 45

actually was shooting for 5 reps, but failed at the 3rd one haha...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 19, 2010, 06:56:59 pm
first time doing OHP, was pretty tough. a compound movement that i cant do my BW in... will be tryin to hit 1x BW for that, without hurting my back or anything... tho i think it prolly has no carryover to jumping...

i realise there's alot of shit out there that i havent tried yet...
LDISOs (wat are they??), that winding thing i read somewhere...


what does LDISO stand for?
right now, before a game, i do some glute bridges, and some BW squats, also advocated somewhere haha...

but this LDISO thing i see, its like everyone is experiencing mad gains, and i want in!
for a squat iso, what do i do, squat down till parallel, and hold for a few mins?

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 19, 2010, 07:00:22 pm
just thinkin out loud... been a few weeks since i last did any bench presses... just couldnt find the time to work it into a session.
though i've been doing some pushups at home, sure hope i can get some work in under the bar as well...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on January 20, 2010, 02:27:10 am
first time doing OHP, was pretty tough. a compound movement that i cant do my BW in... will be tryin to hit 1x BW for that, without hurting my back or anything... tho i think it prolly has no carryover to jumping...

i realise there's alot of shit out there that i havent tried yet...
LDISOs (wat are they??), that winding thing i read somewhere...

long duriation isometrics.. tons of different ways to do them, overcoming (trying to overcome some resistence), or yielding (resisting some load)..

LDISO's as they are currently talked about, include lunge/pullup/pushup/ghr/squat "holds".. how they are performed varies, i'd check out alexv's stuff for details on them.. he makes use of them.

Quote
what does LDISO stand for?
right now, before a game, i do some glute bridges, and some BW squats, also advocated somewhere haha...

but this LDISO thing i see, its like everyone is experiencing mad gains, and i want in!
for a squat iso, what do i do, squat down till parallel, and hold for a few mins?

where are the mad gains? i have yet to see anyone demonstrate any significant gains from them, especially in the LDISO only crowd (people who only do the isos and dont lift).


for a pushup LDISO, you can either go down into lowest position and "hold" that position, or, you can actively try and get lower (only possibly if your hands are on elevated handles etc).. actively pulling yourself into position feels pretty odd.

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 24, 2010, 11:20:40 am
dashes
4 x 50m, near max effort

was winded after it, amazing what a difference of 10% effort makes...

pullups
4 x 10

depth drops
4 x 5, abt a few inches above knee.


adarq, dinno u're a mod at tvs.
i think i read it off there, how ppl were gaining anywhere from 1-4 inches, just by doing LDISOs...
how do i do a version for the quads and glutes, or generally just the legs?
think imma try it.

abt the depth drops, i was trying to do it like the ones sihunt posted on youtube, just landing and holding...
sure hope they work.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on January 24, 2010, 04:20:17 pm
dashes
4 x 50m, near max effort

was winded after it, amazing what a difference of 10% effort makes...

pullups
4 x 10

depth drops
4 x 5, abt a few inches above knee.


adarq, dinno u're a mod at tvs.
i think i read it off there, how ppl were gaining anywhere from 1-4 inches, just by doing LDISOs...
how do i do a version for the quads and glutes, or generally just the legs?
think imma try it.

ya im mod/admin.. i havn't seen people gaining 4 inches on LDISO's though, on tvs or any other forum.. wannagetfast.com has people utilizing them bigtime, results aren't so impressive... alot of "well they feel faster" type shit.

but im not saying not to try them or anything, if you feel them working then go for it.

Quote
abt the depth drops, i was trying to do it like the ones sihunt posted on youtube, just landing and holding...
sure hope they work.

here's a good ADA vid:

#Invalid YouTube Link#

youtube.com/korfist has some other nice vert vids.. pretty sick vert vids actually.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on January 26, 2010, 11:16:20 am
jump squats
5 x 30kg
5 x 40

speed squats
3 x 60kg
3 x 70
3 x 80
3 x 90
3 x 95
3 x 100
3 x 100
3 x 105

last set was slow, couldnt get up fast enough...

pullups
2 x 8reps
3 x 10

barbell stepups
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95
3 x 100

overhead press
5 x 30
5 x 35
5 x 40
3 x 45, failure
4 x 40
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 05, 2010, 04:53:33 am
jump squats
2 x 5 x 40kg

speed squats
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 105
3 x 105

again, last set didnt feel speedy at all hahaha...

pullups
10, 8, 10, 8, 10

Overhead Press
5 x 20kg
5 x 30
5 x 35
5 x 40
5 x 40

Hanging leg raises
5 x 10

inbetween sets of leg raises,

dumbbell flys (flies?)
10 x 10kg each hand
15 x 7.5

preacher curls
2 x 15 x 7.5kg + that curly bar

REA squats
4 x 7 x 10kg
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 05, 2010, 04:56:12 am
i think im relatively strong enough... but im just not getting high enough... :(
kinda disheartening...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 05, 2010, 06:11:24 am
i think im relatively strong enough... but im just not getting high enough... :(
kinda disheartening...

workout, 1/26 & 2/5

are your workouts spaced that far apart?

why are you doing REA squats with 10kg? 10kg is so light.. REA's are done from 30-70%... i mean at least get to 30% if you feel ok.. 10kg is like 5% hehe.

your speed squats/stepups have been increasing.. how often are you doing max jumps?

why are you not including heavy squatting at least once every 2 weeks or so, i know you're in season, but, the speed squats for a top set of 3 isn't going to cut it.. also, why a top set of 3 on speed squats? that's something you'd do for max strength... speed squats need a little more volume like - 4x3 at your work-set weight.

i just don't get why everyone is completely dumping heavy squatting when they enter an explosive/in-season phase... you have to go heavy once in a while to maintain that max strength, or it'll drop.



this is a post you wrote a while back:

Quote
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.



why do you like speed squats? if you're doing rea/jump squat, you definitely don't need speed squatting..

and in that routine, the dont go above 45 lb thing on rea squats was temporary.. that should be light to you by now and you should have the form down.. you could step it up, as long as you're not fatigued by the end of the workout.

im just a little confused hehe.. :/
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 05, 2010, 08:49:35 am
Haha, thx for the quick replies as usual! As u can probably see by now, I hv little understanding of how to plan or workout properly...

I decided to ditch the normal squats cos I was stagnating at 120kg, and I didn't see any gains, despite the not good, but not bad numbers. Reckoned it was due to my inability to trf or use the strength properly, ie not very explosive, so I tot some speed squatting might address tt. Didn't know it's supposed to be of higher vol either... Haha!!

The rea squats were done with a 10kg plate cos that's wat I tot rj was holdin onto in his vid, also cos my arms were abit shot.. And lastly, also cos I tot it was more an exercise of minimizing gct... Haha!!!

God I need some help haha!

I read on tvs tt sprinting and vert trainin compete for the same resources, so preferably I shud cut out the sprints?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 06, 2010, 03:27:18 am
Haha, thx for the quick replies as usual! As u can probably see by now, I hv little understanding of how to plan or workout properly...

I decided to ditch the normal squats cos I was stagnating at 120kg, and I didn't see any gains, despite the not good, but not bad numbers. Reckoned it was due to my inability to trf or use the strength properly, ie not very explosive, so I tot some speed squatting might address tt. Didn't know it's supposed to be of higher vol either... Haha!!

The rea squats were done with a 10kg plate cos that's wat I tot rj was holdin onto in his vid, also cos my arms were abit shot.. And lastly, also cos I tot it was more an exercise of minimizing gct... Haha!!!

God I need some help haha!

I read on tvs tt sprinting and vert trainin compete for the same resources, so preferably I shud cut out the sprints?

check the REA squat link i url'd in LBSS's journal, last few pages.. barbell not plate :)

im not in agreement of sprinting/vert training competing for the same resources IF one is emphasized over the other.. meaning.. you can warmup with some 10 yard sprints, then do max verts, then finish off with speed work.. it won't harm anything.. short sprints will fire up the CNS.. sprints after vert are fine, they can be done all out or for tempo (getting the work in).

doing intense sprinting to the point of fatigue, prior to doing verts, is a bad idea..

sprinting helps improve strength in the glutes/quads/hamstrings/calfs.. it excites your nervous system.. it improves your limb quickness.. ankle stiffness is improved.. all of those qualities are important someway or another for SVJ / RVJ.

you just have to know when to use intense sprint sessions, or when to run submax sprints.. if you're lifting right after, you'll be fine running full speed 40's prior to the lifting.. if you're running full speed 100's though, your lifting is going to suffer.

accel's can be done before lifting without any problem imo.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 07, 2010, 08:55:09 pm
400-450m fast jog

sprints
4 x 45m max efforts.

pullups
6 x 8 reps

depth jumps, knee height
3 x 5
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 07, 2010, 09:04:42 pm
hmm...

just today on my way to work, i was sizing up my progress so far...

its been almost 3 months since i started logging my workouts. took me abt 2 to 3 months i suppose, to get to my strength levels before i started logging.

when i started, i could get a joint or 2 of my fingers over the rim at best. this is running and jumping off 1 leg. couldnt get rim off 2 legs.

right now, off 2 legs, i got abt 3/4 of my palm over the rim, abt 2 inches more before i can get the whole hand over, tho it was just that one time.

off 1 leg, my best is actually lower then my 2 legged PR, but im gettin more consistent jumps near my pr of abt half the palm over.

all those squats probably helped..
i realised i was bitching abt not seeing any gains... but recapping now, i actually gained quite abit for my 2 legged, and for my 1 legged i gained abt 3 inches. that would work out to be an inch a month..
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 07, 2010, 09:05:34 pm
question now is, what should i do now...
i really wanna dunk so bad hahahaha!!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 07, 2010, 11:10:01 pm
hmm...

just today on my way to work, i was sizing up my progress so far...

its been almost 3 months since i started logging my workouts. took me abt 2 to 3 months i suppose, to get to my strength levels before i started logging.

when i started, i could get a joint or 2 of my fingers over the rim at best. this is running and jumping off 1 leg. couldnt get rim off 2 legs.

right now, off 2 legs, i got abt 3/4 of my palm over the rim, abt 2 inches more before i can get the whole hand over, tho it was just that one time.

off 1 leg, my best is actually lower then my 2 legged PR, but im gettin more consistent jumps near my pr of abt half the palm over.

all those squats probably helped..
i realised i was bitching abt not seeing any gains... but recapping now, i actually gained quite abit for my 2 legged, and for my 1 legged i gained abt 3 inches. that would work out to be an inch a month..


im lol'n, thats excellent progress...

i started blogging and i have a bunch of blog entries im writing, with YOU in mind... check the progressive overload article out.

i'm writing 2-3 more which address some issues you have.. this 'keeping track of progress' one i started two days ago, and it's ironic since you just realized you made alot more progress than you thought you had.. one of the others is about realizing PR's when they don't seem so evident.

anyway, check some of that stuff out, i think it'll help.. the one im about to post, much later tonight, is pretty focused on your exact situation.


anyway, i've asked you a bunch what your 'in-season' stuff looks like right now.. like practices/games etc.. need to know that stuff..

but like i said before, improve your squat, REA squat, and barbell stepup.. keep jumping & practice the single leg bounds every 2nd/3rd workout, just to keep improving that unilateral explosive strength.

that's pretty much all you need to do.. if you gained an inch a month for the next 8 months you'd be flying.. if you gained an inch every 2 months for the next 8 months, you'd be dunking off two legs.

just keep pushing and try not to do any of those crazy high volume plyo sessions you were doing. :)

peace

4u:

http://www.adarq.org/forum/index.php?board=36.0
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 09, 2010, 09:36:32 pm
wow, nice...
gonna have a read thru by tonight. skimmed thru it ytd night on the phone while on the journey back home.

thanks man, saw the link u posted on LBSS on someone benefittin frm those..

yesterday night at the gym..

REA squats (with barbell this time heh heh)
5 x 20kg
5 x 30
5 x 40

1st time doin these, felt good actually..

squats
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100 <--- forgot to add weight lol
3 x 110
3 x 115

first few sets i felt my left knee not moving properly, got me scared, but went away after awhile.
gotta hv to monitor this...

Pullups
10, 10, 8, 10, 9

last set i was shooting for 10, but failed haha.

barbell stepep
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100

leg raises
5 x 10

OHP
10 x barbell (20kg)
8 x 30
8 x 30
8 x 35
8 x 30

did another 10 pullups to make up for that last failed set.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 09, 2010, 10:37:05 pm
wow, nice...
gonna have a read thru by tonight. skimmed thru it ytd night on the phone while on the journey back home.

thanks man, saw the link u posted on LBSS on someone benefittin frm those..

np man

Quote
yesterday night at the gym..

REA squats (with barbell this time heh heh)
5 x 20kg
5 x 30
5 x 40

1st time doin these, felt good actually..

squats
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100 <--- forgot to add weight lol
3 x 110
3 x 115

first few sets i felt my left knee not moving properly, got me scared, but went away after awhile.
gotta hv to monitor this...

Pullups
10, 10, 8, 10, 9

last set i was shooting for 10, but failed haha.

barbell stepep
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100

leg raises
5 x 10

OHP
10 x barbell (20kg)
8 x 30
8 x 30
8 x 35
8 x 30

did another 10 pullups to make up for that last failed set.

nice about the REA squats :)

even tho the heavy squatting isnt too much more than the speed squatting, just be careful with your knee by progressing back into things slowly.

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 10, 2010, 02:11:43 am
yea... previously before starting the speed squats, i could go to 120.

but im just glad i didnt lose too much strength after 10 weeks of laying off regular squats.
i felt i could hit one rep of my previous max, but i didnt want to push things..

will be trying some of that MSEM routine next week...
one of these sessions, every 2 weeks or so eh?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 10, 2010, 03:32:10 am
yea... previously before starting the speed squats, i could go to 120.

but im just glad i didnt lose too much strength after 10 weeks of laying off regular squats.
i felt i could hit one rep of my previous max, but i didnt want to push things..

will be trying some of that MSEM routine next week...
one of these sessions, every 2 weeks or so eh?

well, how many times per week (or per 10 days etc) do you plan on squatting? i don't really know your schedule..

because, you've squatted like this in the last ~1.5 months:
jan 14
jan 19
jan 26
feb 05
feb 09

assuming you keep up this (5-7-10): 5 days apart, 7 days apart, 10 days apart repeat...

you have:
- workout 1
- 4 days rest
- workout 2
- 6 days rest
- workout 3
- 9 days rest
- repeat with workout  1

keep in mind, you can use MSEM stuff multiple times per week, as ill detail later in another high frequency article, but, THATS NOT A GOOD IDEA IN SEASON for sure.. which i remember you saying you are in.. so ya lets stick to the strict MSEM protocols as per verk:

- workout 1: MSEM
- 4 days rest
- workout 2: heavy triples (what you seem to want to do)
- 6 days rest
- workout 3: heavy triples (what you seem to want to do)
- 9 days rest
- repeat with workout 1 (MSEM ...)

the reason i wrote all of this is because i don't know how you are picking your squat days etc... so I just used the 'groove' you've seemed to fall into with your training. the reason you would use MSEM on workout 1, is because it has the shortest amount of rest days before the next workout; MSEM stims you, doesn't really create much fatigue, so the stim wears off sooner than the triples. The heavy triples will cause fatigue, for say 2 days, then you'll rebound out of that fatigue; so this means the stim will technically last longer since your body first experienced fatigue, then it supercompensates out of it.

so with all that said, ya, use MSEM pretty much once every 2.5 weeks. :D

I have a feeling this 'groove' you've fallen into is working good for you.. i don't think you've given it much thought, instead, you've just listened to your body.. so basically you're 'feeling out' when to squat next.. this is actually very good, better than just setting specific squat days and doing them regardless of fatigue...

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 11, 2010, 10:43:22 am
no game this week, so had the chance to sneak in an additional workout heh heh.

REA squats
5 x 20kg
5 x 30
3 x 40
3 x 50
3 x 60

last set didnt feel as strong, not as much pop as the previous one, so i stopped.

bench press
5 x 30
5 x 40
5 x 50
5 x 60
5 x 65
5 x 70
5 x 70
5 x 75

been quite awhile since i last benched, surprised that strength levels didnt fall...

RDL
5 x 40
5 x 50
5 x 60
5 x 70
5 x 75

last set form was out the window, stopped. 1st time doin RDLs, after lookin at a few articles on how to do them haha.

hang cleans
5 x 30
5 x 40
5 x 45

pullups
10, 10, 8, 10, 10

abit longer rest than usual...

back extensions
2 x 10 x 10kg plate

improvised ones, legs off an edge, knees on a swiss ball.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 11, 2010, 10:46:46 am
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.

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 11, 2010, 10:52:12 am
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...
Title: Re: from bull to beast, hopefully...
Post by: LBSS on February 11, 2010, 03:08:56 pm
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."
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 11, 2010, 05:24:39 pm
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
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 15, 2010, 04:31:34 pm
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.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 15, 2010, 09:24:27 pm
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?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 16, 2010, 07:15:17 am
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...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 19, 2010, 03:40:05 am
being sick sucks...  >:(
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 19, 2010, 03:58:29 am
being sick sucks...  >:(

ya it does.. :/

get better.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 22, 2010, 10:23:54 am
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?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 22, 2010, 10:34:29 pm
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.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 25, 2010, 02:06:32 am
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..
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 25, 2010, 02:41:57 am
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..
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 25, 2010, 03:41:37 am
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..
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 25, 2010, 10:18:11 pm
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.
Title: Re: from bull to beast, hopefully...
Post by: LBSS on February 26, 2010, 12:36:37 am
Quote
not sure whats wrong with my form, i felt it more in the lower back, despite my best attempts to drive with the hip.

Post a vid?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 26, 2010, 03:44:16 pm
week 15

400m fast jog.
some leg swings, my supposedly dynamic warmups lol.

sprints
2 x ~50m, max effort.

bounding
3 x ~40m

3 x Rebounding quick lunges each leg 10 contacts, 10 pullups

2 x double leg RFI lateral line hops, 10 pullups

3 x 5 depth jumps off knee cap height, 1 min plank


would've thought my single leg jumps are at least average movement efficient...
but after reading adarqui's definitions, i belong more to the poor class LOL.

ocassional knee or ankle collapsing.
jump angle thats closer to 45 degrees than 65.

hahaha... alot of work to be done still.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on February 26, 2010, 03:44:42 pm
definitely need to get some vids up....
Title: Re: from bull to beast, hopefully...
Post by: adarqui on February 26, 2010, 03:47:57 pm
definitely need to get some vids up....

ya man, get some vid up...

!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 01, 2010, 08:15:20 pm
say... i've got a game tmr.
but im still itching to get to the gym today before work.
think i can do some of that msem stuff, and still be 100% fresh for the game tmr?

some msem or sorta at squats, some high % other exercises like benchpress or OHP, with perhaps lower vol?

the thing abt me is, due to life constraints, i only get to the gym once a week, so i tend to try to maximise my gym workouts... which leaves me gassed the day after lol..
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 01, 2010, 10:44:02 pm
say... i've got a game tmr.
but im still itching to get to the gym today before work.
think i can do some of that msem stuff, and still be 100% fresh for the game tmr?

some msem or sorta at squats, some high % other exercises like benchpress or OHP, with perhaps lower vol?

the thing abt me is, due to life constraints, i only get to the gym once a week, so i tend to try to maximise my gym workouts... which leaves me gassed the day after lol..

ya i think you could hit some singles on bench/squat and be fine.. just stay at like 90-95% or so, dont go above that.. I personally would stay at 90%, given that you havn't done this before.

for example:
* squat: 2 x 2 (MSEM style)
* bench: 2 x 3 (MSEM style)

dip out.


peace

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 02, 2010, 08:03:38 am
week 16
REA squats
5 x 20kg
3 x 30
3 x 40

Squats
3 x 60
3 x 80
3 x 100

MSEM squats
3 x 117.5
2 x 120

had initially wanted to shoot for 3 reps, but didnt wanna risk it.

pullups
12, 12, 10

stepups
5 x 40kg
3 x 60
3 x 80
3 x 100

OHP
10 x 20kg
8 x 30
6 x 35
12 x 30

back extensions
10 x 10kg
10 x 10
20 sec hold at top

RFI lateral line hops
2 x 15 secs

rebounding quick lunges
2 x 10 contacts each leg

sure hope i will be 100% for thmorrow's game!!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 02, 2010, 04:23:48 pm
whoa, why did you do all that other stuff?

just wondering.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 02, 2010, 05:26:42 pm
Cos... I dunno man, I normally take abt 2 hours, Inc warmup cooldown stretching etc.
When I was done with the msem squats I felt like I hadn't done anythin at all...
Went on and did some more, but was consciously feelin for fatigue signs..

Gonna turn in in abt 2hrs time, hope I'll not feel like shit..
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 03, 2010, 11:23:30 am
http://www.youtube.com/watch?v=zkciMlK4e9I

well, my first vid! heh heh, pretty poor quality one frm iphone cam haha.

not to set myself up first,
- but my legs were a tad tired. the groin area, dunno wat u call them, (abductors/adductors?) from yesterday's session.
- taken straight after a game. one in which we lost badly again. which is kinda expected actually, since there are no real bigs in our team hahaha :( ran my legs off.
- plus, i dunno abt u all, but i felt damn embarrassed doin it... maybe its an asian thing... i was trying to quickly get the damn thing over with.
- i took off too far! :( had to reach out for the rim..

so... pointers anyone? what should i do to improve?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 03, 2010, 11:28:06 am
measured my reach today... it was 220cm, without shoes, so with shoes, prolly abt 223 or 225?
if im 174cm, or 5'9, is a 7'4 reach right? i mean, roughly, just so im not under or overestimating my reach...
damn my short appendages and fingers!  >:(

imma get myself some kobe Vs, cuz they has sumz rocket boosters in dem...

even if i just got my kobe ivs like 2 months ago...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 03, 2010, 04:18:36 pm
Quote
well, my first vid! heh heh, pretty poor quality one frm iphone cam haha.

not to set myself up first,
- but my legs were a tad tired. the groin area, dunno wat u call them, (abductors/adductors?) from yesterday's session.
- taken straight after a game. one in which we lost badly again. which is kinda expected actually, since there are no real bigs in our team hahaha Sad ran my legs off.
- plus, i dunno abt u all, but i felt damn embarrassed doin it... maybe its an asian thing... i was trying to quickly get the damn thing over with.
- i took off too far! Sad had to reach out for the rim..

so... pointers anyone? what should i do to improve?

well, the jump looks good.. i mean, you're aggressive and really demonstrating some power.

can't really tell you what to improve based on that.. i mean you jumped far away from rim but still got up real good.

you just have to keep getting stronger, in lifting & reactive movements..

don't hold your head down mayne, snap out of that shit. you're getting up.

FRANK YANG THAT SHIT~$!@$!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 03, 2010, 04:40:54 pm
u could tell i took off a tad too far?

so basically, to keep squatting, and REAs, those rebounding lunges, and the reactive movements in ur posts?
damn, squatting more is gonna be tough.. gains arent like they used to haha! but damn, im sure gonna keep pushing.

i was just kinda disappointed/puzzled actually, seeing how ppl who squat lesser percentages, throwing down some nice stuff. i'd figured i couldnt generate enough power fast enough... my RFD not up to scratch...

so, ur saying.. to just keep doing wat im doin now?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 03, 2010, 04:59:36 pm
u could tell i took off a tad too far?

ya definitely...

Quote
so basically, to keep squatting, and REAs, those rebounding lunges, and the reactive movements in ur posts?
damn, squatting more is gonna be tough.. gains arent like they used to haha! but damn, im sure gonna keep pushing.

i was just kinda disappointed/puzzled actually, seeing how ppl who squat lesser percentages, throwing down some nice stuff. i'd figured i couldnt generate enough power fast enough... my RFD not up to scratch...

well you are shorter.. people who are taller, in general, don't need to squat as much per pound bodyweight, because of the leverages they have.. so a 1.5xBW squat might feel like 1.8xBW feels to you.

nah man you look powerful and fast.. you don't look sluggish at all.

Quote
so, ur saying.. to just keep doing wat im doin now?

ya.. the fact that you can only lift once per week puts a limitation on you, and makes you do those long sessions.. but since that's what you have to do, just keep it up & really try and progress those weights.. maintain -> push -> repeat

cya
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 05, 2010, 10:43:33 am
week 17
hang cleans
5 x 30kg
5 x 40

REA squats
5 x 40
5 x 50

Squats
5 x 60kg
5 x 70
5 x 80
4 x 90
3 x 100
3 x 110
3 x 115
3 x 110
3 x 110

Bench
10 x 20kg
8 x 40
8 x 50
5 x 60
5 x 70
5 x 80
3 x 85

Pullups
10, 11, 10, 10

felt winded, not sure why... couldnt go on haha..

inbetween those pullups

Lateral hops
2 x 15 secs

quick rebounding lunges
2 x 12 contacts each leg
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 05, 2010, 10:45:24 am
oooh yea, forgot abt the leverages thingy...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 08, 2010, 11:56:06 am
week 18
Hang cleans
5 x 30
3 x 40
3 x 50

RDL
5 x 50
5 x 60
5 x 70
5 x 70
5 x 80

shit form on the last set...

OHP
10 x 20
8 x 25
5 x 30
5 x 35
5 x 40
5 x 45
10 x 30

Stepups
3 x 60
3 x 80
3 x 90
3 x 100
3 x 110
3 x 115

Neutral pullups
4 x 10

Front DB raises, both arms together
2 x 10 x 7.5kg (each hand)
10 x 10

EZ bar bicep curls
2 x 15 x 10 (5 each end)

rebounding quick lunges
2 x 12 contacts each leg
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 09, 2010, 11:06:00 am
week 18
100 treys, abt 50 from each elbow, a handful from the baselines..
damn 1st time i did something like this. felt good after i was done.

some shoulder rotation prehab on the machines.
not exactly sure what i was doing, but basically some rotation thingy.

just 10 lbs or so though. think i must make for a lousy puncher.

REA squats
5 x 40
5 x 50
5 x 60

hanging leg raises
2 x 12

lateral ankle hops
2 x 15 seconds

front/back single leg ankle hops
2 x 15 contacts each leg

was actually trying to do somethin i saw in adarqui's videos, the one in which the guy was hopping back and forth in a clockwise 8 point dpad rotation. but i found out that i was terribly coordinated, and couldnt do it properly hahaha!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 09, 2010, 02:58:59 pm
week 18
100 treys, abt 50 from each elbow, a handful from the baselines..
damn 1st time i did something like this. felt good after i was done.

some shoulder rotation prehab on the machines.
not exactly sure what i was doing, but basically some rotation thingy.

just 10 lbs or so though. think i must make for a lousy puncher.

REA squats
5 x 40
5 x 50
5 x 60

hanging leg raises
2 x 12

lateral ankle hops
2 x 15 seconds

front/back single leg ankle hops
2 x 15 contacts each leg

was actually trying to do somethin i saw in adarqui's videos, the one in which the guy was hopping back and forth in a clockwise 8 point dpad rotation. but i found out that i was terribly coordinated, and couldnt do it properly hahaha!

get better at it!

sign of ankle strength/stability/power.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 09, 2010, 08:55:13 pm
yea... i'll definitely keep trying, thanks for the input.
sprained both ankles before, some of the left metatarsal bones of the left foot ache sometimes when doing stuff, some niggling pain... not sure why ahha, but i think it might affect the energy transfer..

say adarq,
do u have any recommendations on my training? like perhaps to go thru a gpp/strength/power phase block or somethin like that?

way im doing stuff now, its like a gym session, followed by a 'plyos' session (bounds, depth drops, depth jumps and the like..) did this as a suggestion by jackw.

i knw u said somethin like to just keep doin what im doin now haha, but i was just wonderin if i could perhaps optimise my training, mayb there's some weak areas i could target or something.

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 11, 2010, 08:05:45 am
week 18
REAs
3 x 30
3 x 40
3 x 50
3 x 60

Squats
5 x 70
5 x 80
4 x 90
4 x 100
3 x 110
3 x 3 x 115
5 x 100
10 x 80

first set of 115 felt tough... but the weights practically flew up on the 2nd set...
3rd set was tough though.

Bench
8 x 30
5 x 40
5 x 50
5 x 60
3 x 70
5 x 80
2 x 3 x 85
5 x 70
12 x 60

dumbbell walking lunges
5 x 17.5 each hand
3 x 5 x 20

EZ bar biceps curl
10 x 12.5 (total weight not inc bar)
15 x 10
15 x 10
20 x 10
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 11, 2010, 04:25:45 pm
yea... i'll definitely keep trying, thanks for the input.
sprained both ankles before, some of the left metatarsal bones of the left foot ache sometimes when doing stuff, some niggling pain... not sure why ahha, but i think it might affect the energy transfer..

say adarq,
do u have any recommendations on my training? like perhaps to go thru a gpp/strength/power phase block or somethin like that?

well, you can only get to the gym 1x/week you said? so I don't see much you could do weightlifting-wise. You can do bodyweight movements/reactive movements throughout the week, but weightlifting multiple times per week isn't happening.

Quote
way im doing stuff now, its like a gym session, followed by a 'plyos' session (bounds, depth drops, depth jumps and the like..) did this as a suggestion by jackw.

i knw u said somethin like to just keep doin what im doin now haha, but i was just wonderin if i could perhaps optimise my training, mayb there's some weak areas i could target or something.

well you could train much differently if you could access the gym more than 1x/week, so.. until then just keep trying to progress your weights with this 1x/week approach.

pc
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 11, 2010, 08:09:17 pm
What wud ur opinion be if I could commit 2 days a week to training, or rather to the weights room?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 11, 2010, 08:22:22 pm
What wud ur opinion be if I could commit 2 days a week to training, or rather to the weights room?

something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1



Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2


Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 14, 2010, 04:42:26 am
week 18
had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

playing with bigs made everything easier hahahaha...

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.


i think i should be able to hit the gym twice for the coming month or so...
will be planning something based on ur layout adarq.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 14, 2010, 04:59:07 am
week 18
had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

playing with bigs made everything easier hahahaha...

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.


Quote
i think i should be able to hit the gym twice for the coming month or so...
will be planning something based on ur layout adarq.

nice.. we'll pick a few movements and focus on improving those bigtime.

pc man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 15, 2010, 10:32:13 am
week 19
double leg hops (broad jumps)
4 trips across the court

Squats
5 x 60, 70, 80
4 x 90, 100
3 x 110
3 x 115
3 x 120
3 x 110
3 x 115

OHP
10 x 20
8 x 30
6 x 35
5 x 40, 45
4 x 40
7 x 30
12 x 25

wanted to shoot for 4 and 8 reps, but failed..

walking dumbbell lunges
5 x 17.5
4 x 5 x 20

rebounding quick lunges
3 x 15

EZ bar biceps curl
2 x 20 x 10kg
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 15, 2010, 10:39:56 am


something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1



Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2




say adarq,
would something like this be alright?

Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges

Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops


for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 15, 2010, 10:58:49 am


something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1



Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2




say adarq,
would something like this be alright?

Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges

Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops


for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?


sup man, based on the example given, i'd go like:


Day 1
- warmup
- some kind of "plyo": double or single leg bounds

- squats (shooting for higher weightages)
- walking lunges
- bench
- OHP


- rebounding quick lunges
- finish with core stabilization + arm/shoulder assistance


Day 2
- warmup
- some kind of plyo: double or single leg bounds

- squats (shooting for higher vol)
- stepups
- pullups
- rows


- lateral ankle hops
- finish with core circuit + arm/shoulder assistance



so, after the warmup/plyo, the rest of the routine should be about 45-50 minutes NOT including core circuit+assistance. That last ten minutes should be core + the arm/shoulder stuff you like doing, going all out, high pace.

doing it like this, you can go nuts on day 1 on push, and go nuts on day 2 on pull.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 16, 2010, 03:30:24 am
doin two pushing/pulling motions in the same day... i probably cant do too much on one of them..

can i do the rows on the machines? cos when i do bent over rows, i feel my lower back tiring...

actually i have no idea what assistance exercises to do, i just picked something from that slrvj toolbox article u did..
what would u recommend?

also, what is this arm/shoulder assistance thing u talkin abt?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 16, 2010, 03:41:55 am
doin two pushing/pulling motions in the same day... i probably cant do too much on one of them..

well, you could do push/pull on both days then. I didn't think you wanted to do it like that from your post.

Quote
can i do the rows on the machines? cos when i do bent over rows, i feel my lower back tiring...

ya of course!

Quote
actually i have no idea what assistance exercises to do, i just picked something from that slrvj toolbox article u did..
what would u recommend?

the line hops/quick lunges are both good to do after lifting, as they aren't too CNS intensive, and they are definitely doable after lifting hard.

for double leg jumpers, stiff leg ankle hops are very effective at getting more pop out of the calfs, so you could also implement those instead of the quick lunges. with ankle hops you'd do sets of about 5 reps, stiff leg hops, lots of shoulder power, for about 5 sets or so.

the rfi line hops are real good after lifting..

Quote
also, what is this arm/shoulder assistance thing u talkin abt?

that's just the curls/shoulder stuff you like doing.. just throw in a few supersets of bicep/tricep/shoulder work if you feel up to it.

sound good?





so now you're looking at:


Day 1
- warmup
- some kind of "plyo": double or single leg bounds

- squats (shooting for higher weightages)
- walking lunges
- pullups
- OHP


- stiff leg ankle hops
- finish with core stabilization + arm/shoulder assistance


Day 2
- warmup
- some kind of plyo: double or single leg bounds

- squats (shooting for higher vol)
- stepups
- bench
- seated row


- lateral ankle hops
- finish with core circuit + arm/shoulder assistance
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 16, 2010, 03:52:59 am
ahh... thanks thanks my man..


i'll mix it up abit between the stiff leg ankle hops, lateral hops, quick lunges...
cos it looks like im both a sl and dl jumper now, seeing how both are abt the same height haha...

but i think the vert will suffer for awhile doing this...
after a month or so, if and when the numbers come up abit, i'll be askin u for some more help on what to do next adarq...

much appreciated so far!  8)
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 16, 2010, 04:06:27 am
ahh... thanks thanks my man..


i'll mix it up abit between the stiff leg ankle hops, lateral hops, quick lunges...
cos it looks like im both a sl and dl jumper now, seeing how both are abt the same height haha...

but i think the vert will suffer for awhile doing this...
after a month or so, if and when the numbers come up abit, i'll be askin u for some more help on what to do next adarq...

much appreciated so far!  8)

no problem, but I don't see why your vert would suffer. I'd imagine you will experience more gains, considering you have 2 days worth of significant CNS stimulus now, instead of 1.

pc!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 16, 2010, 04:25:46 am
cos im piss poor at recovery, legs are still aching now as i type haha.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 16, 2010, 04:56:06 am
cos im piss poor at recovery, legs are still aching now as i type haha.

you'll get better now though, now that you have two days of workouts.

something to keep in mind about the volume on those days, you could do something like:

Day 1:
...
- Squat: 1 x 5, 2 x 3 (work up to a heavy 5, then heavy 3)
- Lunges: 2-3 x 5 each leg
...


Day 2:
...
- Squat: 3 x 5-8 (3 sets of 5 with ~6-7RM or 8 with ~9-10, short rest intervals, for example, 1min30s or so)
- Stepups: 2-3 x 5 each leg
...


Just an example.. Keep one day heavy (day 1) and the other day volume (day 2). Stepups don't have a significant "eccentric portion", so, they shouldn't contribute much to soreness.


Lifting one day a week usually keeps you from adapting properly, meaning, with just one day you will experience more soreness than if you train 2-3 days per week etc. Your body adapts to the frequency.

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 16, 2010, 03:15:34 pm
2 or 3 sets of near max triples would constitute a work day... guess i might have been overdoin it abit.

alright dude, 2 working sets of near max triples for heavy days, and sth like 5x5 for vol days!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 17, 2010, 12:40:26 pm
week 19
broad jumps
4 trips across court

REAs
5 x 40, 50

Squats
5 x 70, 80
5 x 5 x 90

some shoulder rotation prehab things at the machines

Bench
5 x 50, 60, 70, 80, 75, 75, 77.5

Stepups
3 x 80, 90, 100, 110, 110

Pullups
5 x 10

Lateral Hops
4 x 15 secs

EZ bar biceps curls
2 x 12 x 15kg
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 17, 2010, 12:46:13 pm
i wanna bump my squat to 130! so i can work on the other stuff (of which im still not clear yet lol) but it looks like its gonna take more than a month haha...

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 19, 2010, 05:50:29 am
ytd really.

another 100 from deep. took shorter/less shots than the last time, so im a happy boy.

sneaked in some work at the gym. had just wanted to do a little core stuff, but one thing led to another...

shoulder rotation prehab.
honestly no idea wat i was doin, just some rotations at the machines.

rope tricep pulldown
4 x 15 x 19

calf raises
4 x 10 x 70kg

done seated at the squat machine(Smith?), with towel on my lap.
still too much pain for me tho.

single arm tricep DB overhead extension
4 x 10 x 10kg each arm

hang cleans
3 x 4 x 50kg

no problems with the weight, but transitioning to the front squat position, my right arm experience this tinge, just abt every rep. was it cos im not flexible enough?

planks
front: 3 x 1min
LR sides: 3 x 30 secs

rear delt DB flys
2 x 10 x 10kg
20 x 7.5, cos someone took the 10 away..
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 19, 2010, 06:06:35 am
ya possibly due to flexibility... warm up by front squatting lightly, or unracking the bar in a front squat position to warm up the wrists/forearms/triceps.

pc
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 22, 2010, 10:18:40 am
week 20A
ok game last week. slippery floors make for a not so nice experience. 1/2 from deep, handful of layups, free throws.

double leg hops
3 trips across court.

REAs
4 x 40, 50

Squats
5 x 60
4 x 80, 90
3 x 100, 110, 120, 125, 125

first set of 125 actually felt light. happy.
was mumbling to myself before the money sets, bouncing around trying to psyche myself up. bet i looked funny LOL.

OHP
8 x 20
6 x 30, 35, 40, 40, 40

Walkin DB lunges
2 x 5 x 20
2 x 5 x 22.5

pullups
5 x 10

Stiff ankle hops
4 x 6

Machine rope triceps pulldowns
10 x 19kg
10 x 21
10 x 24
20 x 24
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 22, 2010, 10:22:27 am
guys, im experiencing a little bit of this niggling feeling at the inside top part of my knee whenever i start working...

it normally goes away after a few deep BW squats, shaking my legs abit to try loosen things abit, but whats up with it?
anything i could do to cure it?

Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 22, 2010, 07:42:15 pm
guys, im experiencing a little bit of this niggling feeling at the inside top part of my knee whenever i start working...

it normally goes away after a few deep BW squats, shaking my legs abit to try loosen things abit, but whats up with it?
anything i could do to cure it?



above the patella? try stretching and icing first.. maybe you are shifting a bit too much to your knees during squat?

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 23, 2010, 06:04:26 am
patella's the knee cap right? if so, then ya the patella. inside top part.

how do i stretch the knee? just the quads?

what do u mean by shiftin to the knee during squatting?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 23, 2010, 06:11:13 am
patella's the knee cap right? if so, then ya the patella. inside top part.

how do i stretch the knee? just the quads?

ya, standing quad stretch & lying down quad stretch.. also you can get in to a bulgarian split squat stance, back leg elevated, and dip down and stretch the quads then.. stretch them AFTER you're loose, like after basketball/lifting.

Quote
what do u mean by shiftin to the knee during squatting?

like, shifting your weight forward to the knees, ie more quad.. if you sit back you should feel more hamstrings, knees shouldnt shift forward much.. if you're feeling alot of pressure on the knees, you have to "suck the femurs back" a bit and get the knees back.

pc
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 24, 2010, 11:55:08 am
week 20B
Hang cleans
4 x 40, 50

Squats
5 x 5 x 100

Bench
8 x 40
6 x 50, 60
4 x 70, 80
3 x 85
2 x 90
10 x 70

didnt want to pyramid to 90 haha, wanted to shoot for 3 but failed.

Stepups
3 x 100
4 x 3 x 110

Machine Rows
6 x 60
4 x 8 x 60

EZ bar bicep curls
15 x 15kg
2 x 10 x 15kg

each set supersetted with

leg raise
3 x 10

lateral line hops
3 x 10secs

knee felt ok today, just the hams slightly aching...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 27, 2010, 12:07:06 pm
week 20 extra
400m quick jog warmup

3 x ~45m max effort sprints.

3 x 45m bounds

5 x depth drops, waist height.

2 x 5 depth jumps, just above knee cap
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on March 27, 2010, 12:12:06 pm
quick qn abt the bounds...

the way im doing it, as instructed by my track coach from ages past,
im shooting for knee thrust, aimin to shoot it up, while also tryin to put as much distance between each stride.

kinda like how jackw does it.. except my body doesnt go frm left to right as much.

http://www.verticaljumping.com/alternate_leg_bounding.html

but adarq, u were advocating the knee cycling thru? i tried to do it, via trying to get my heel to strike my ass, kinda like another drill i did with tt coach.

not sure why, mayb i wasnt flexible enough, but my hams started complaining, respondin with that almost cramping sensation...


so what is the way to do proper bounding?

had a passenger game today, didnt need to do much..
i think my 2 footed vert has mayb gone up an inch, cant be sure, gonna try again some other time.
my 1 footed approach however has dropped an inch.

both were one off attempts tho, so cant be too sure anyways. just sayin haha.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on March 27, 2010, 08:54:35 pm
quick qn abt the bounds...

the way im doing it, as instructed by my track coach from ages past,
im shooting for knee thrust, aimin to shoot it up, while also tryin to put as much distance between each stride.

kinda like how jackw does it.. except my body doesnt go frm left to right as much.

http://www.verticaljumping.com/alternate_leg_bounding.html

but adarq, u were advocating the knee cycling thru? i tried to do it, via trying to get my heel to strike my ass, kinda like another drill i did with tt coach.

not sure why, mayb i wasnt flexible enough, but my hams started complaining, respondin with that almost cramping sensation...

i'd imagine they would get used to it though... never heard of anyone cramping like that while actively flexing the leg/driving up the knee.

Quote
so what is the way to do proper bounding?


http://www.youtube.com/watch?v=tUIsmLrtVpk

ya just focus on the knee drive then, sounds like you're doing them pretty good.. with the knee drive you're going to get the heel rising towards butt anyway.. the cycling will be more apparent on single leg bounds - repeating, than for alternate leg bounds..


Quote
had a passenger game today, didnt need to do much..
i think my 2 footed vert has mayb gone up an inch, cant be sure, gonna try again some other time.
my 1 footed approach however has dropped an inch.

both were one off attempts tho, so cant be too sure anyways. just sayin haha.


nice on the 2 foot vert..
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 01, 2010, 01:17:51 am
week 21A
on tues actually.

REAs
4 x 40, 50, 60

Squats
4 x 80, 90, 100
3 x 110, 120, 125, 127.5, 120

OHP
8 x 20
6 x 30, 35
4 x 40, 45
10 x 35, 30

walking lunges
5 x 20, 25, 25, 25

pullups
5 x 10

barbell calf raise
8 x 100, 100, 100

machine tricep rope pulldown
10 x 24, 26, 26

ankle hops
4 x 5
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 01, 2010, 01:19:33 am
100 treys yesterday evenin.
higher percentage than the 1st time, so im a happy boy once more.

legs are kinda sore still, tot the extra work would make the soreness go away, like mayb a recovery workout or something. hahaha, wrong!

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 04, 2010, 02:35:04 am
last thurs actually.

Hang cleans
4 x 30, 40, 50

Squats
5 x 100, 105, 105, 105, 105

Bench
8 x 50
6 x 60
4 x 70, 80
3 x 90
4 x 80
15 x 60, 50

stepups
3 x 100, 110, 120, 120

machine rows
5 x 50, 60, 65, 65, 65, 70
20 x 40

Leg raises
5 x 10

lateral hops
3 x 15secs
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 07, 2010, 11:23:09 am
week 22A

couldnt do the hops across court, it was filled with badminton players :(

pullups
5 x 10

strength isnt like it used to for pullups, not sure why..

REAs
4 x 40, 50, 60

Squats
3 x 80, 90, 100, 110, 120, 125, 130
2 x 135

mayb its the jack3d, maybe its the caffeine, maybe its the beta-alanine.
whatever it is, im stoked i got that 135.
was shooting for 130, thinkin that i could probably stick it.
but i was feeling so amped, i went 'what the hell, lets do it'
1st rep was actually easy, so went for another. 2nd one was tough, halfway up i lost power,
but somehow abit of adrenaline and it went up, but it was more a good morning haha.
either way im happy, went for 130, got more, went for 1 rep, got 2...

OHP
6 x 20, 30, 40
3 x 45, 47.5, 50
5 x 40
15 x 30
18 x 25
wanted 20 on that last set, failed.

walking lunges
5 x 20, 22.5, 25, 25

leg raises
5 x 1o
supersetted with

tricep pulldown
10 x 24, 24, 26, 26, 29

ankle hops
4 x 5
Title: Re: from bull to beast, hopefully...
Post by: adarqui on April 07, 2010, 03:12:12 pm
damn, good work..
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 08, 2010, 12:23:05 pm
thx man, hopefully that will translate into some inches...

---------------------------------------------------------------------------------

week 22B
no court space for hops once more...

REAs
5 x 40, 60, 70

Squats
5 x 80, 100, 105, 105, 105, 105

Bench
6 x 60
4 x 70
3 x 80, 85
8 x 75, 70, 65, 60

running late for work, so skipped the stepups, cos they usually take the most time for me.

lateral hops
4 x 15secs

machine rows
6 x 45, 55, 65, 65, 65

rebounding quick lunges
2 x 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 16, 2010, 05:13:01 am
Did an A workout earlier this week, will post later...
Adarq, I'll need to chill abit for a month, how do I protect the gains I've made? Like, maintainenance or something? I'll only realistically be able to hit the gym once a week for the next 4 weeks.. But I might be able to so something not requiring weights another day of the week.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on April 17, 2010, 12:09:30 am
Did an A workout earlier this week, will post later...
Adarq, I'll need to chill abit for a month, how do I protect the gains I've made? Like, maintainenance or something? I'll only realistically be able to hit the gym once a week for the next 4 weeks.. But I might be able to so something not requiring weights another day of the week.

the only thing you have to make sure of, is that you are working within the same 1RM range.. maintain your strength at like 3x8, and make sure it doesn't drop..

if you meant chill as in, really reduce volume etc, then the 3x8 would be too intense.. if this is the case, just work up to a "near max 5" every week, and that's it.

the point is, either using 5's, 8's, 10's, etc to maintain strength without letting it drop.

pc
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 17, 2010, 03:59:23 am
Wat does workin within th same 1rm range means? I've tested my 1rm before, so I dunno wat it is.. But I think probably 137-140?
Chill as in not bein able to hit the gym twice, gotta cut back for a month or so, but after tt it's all systems go again.
So I try to do a 5x5 at the max weight I can handle?

In other news, my vert kinda dropped abit... :( mayb like 2-3 inches...
 Tried like 4 times after today's games...
Title: Re: from bull to beast, hopefully...
Post by: vag on April 17, 2010, 04:44:45 am
Wat does workin within th same 1rm range means? I've tested my 1rm before, so I dunno wat it is.. But I think probably 137-140?
Chill as in not bein able to hit the gym twice, gotta cut back for a month or so, but after tt it's all systems go again.
So I try to do a 5x5 at the max weight I can handle?


Anrew means you have to maintain your 1RM  , wich is your limit strength, it has to stay the same , doesnt matter if you do 1RMs , 2RMs , 3x3 , 5x5 , 3x8 , whatever!
Its just like you said , whatever reps and sets you do , you must do them at the maximum weight you can handle and not let that weight drop. You dont want to unload from what you say , so 5x5 or 3x8 or many max 3's like you did would be great.
If you let your squat strength drop , no matter what else you do , your vertical will drop too, and then you will have to start over and bring your strength backup and so on.
It happened to me 2 times this year and it SUCKS , it sucks when you realise you are weaker and it sucks even more when you are struggling geting strength back up with weights you considered "easy" 1-2 months ago.
Andrew described it perfect as "yo-yo-ing"...

Title: Re: from bull to beast, hopefully...
Post by: adarqui on April 17, 2010, 05:07:43 am
Wat does workin within th same 1rm range means? I've tested my 1rm before, so I dunno wat it is.. But I think probably 137-140?
Chill as in not bein able to hit the gym twice, gotta cut back for a month or so, but after tt it's all systems go again.
So I try to do a 5x5 at the max weight I can handle?


Anrew means you have to maintain your 1RM  , wich is your limit strength, it has to stay the same , doesnt matter if you do 1RMs , 2RMs , 3x3 , 5x5 , 3x8 , whatever!
Its just like you said , whatever reps and sets you do , you must do them at the maximum weight you can handle and not let that weight drop. You dont want to unload from what you say , so 5x5 or 3x8 or many max 3's like you did would be great.
If you let your squat strength drop , no matter what else you do , your vertical will drop too, and then you will have to start over and bring your strength backup and so on.
It happened to me 2 times this year and it SUCKS , it sucks when you realise you are weaker and it sucks even more when you are struggling geting strength back up with weights you considered "easy" 1-2 months ago.
Andrew described it perfect as "yo-yo-ing"...



ya exactly..

you could use something like this:

http://www.exrx.net/Calculators/OneRepMax.html

put 305 for 1 on the left, and then you'll see the percentages etc.. you don't want to let your 1RM drop, so you can easily maintain it by making sure your x5 or x8 rep sets are at the right weight.

sucks about the vert man.. maybe get away from the 5's for this month and hit the 2-3x8 hard.. change it up a bit.

pc
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 18, 2010, 04:14:46 am
week 23A
done on tues actually, but didnt get arnd to posting till now..

REAs
4 x 40, 60, 70

Squats
3 x 80, 90, 100, 110, 120, 125, 130
2 x 135

OHP
6 x 20, 30
3 x 40, 45, 50, 50
10 x 40
15 x 30
20 x 20

DB lunges
5 x 22.5, 25, 25, 25, 25

pullups
10, 10, 10, 10, 10

crunches
3 x 15

ankle hops
3 x 8
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on April 20, 2010, 10:48:51 am
week 24
did some mini stuff over the weekend, played a game.

week 24

REAs
4 x 50, 50

pullups
10, 10, 10, 10, 10

DB walking lunges
5 x 22.5, 25, 25, 25, 25

Squats
4 x 60, 90, 100
4 x 110, 110, 110, 110, 110, 110

OHP
6 x 30, 35
4 x 40, 45
3 x 50
2 x 52.5
10 x 40
13 x 30
18 x 25

rebounding quick lunges
2 x 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 01, 2010, 09:35:09 pm
week 25

sometime last week, but just got around to posting it today.

REAs
4 x 40, 50, 60

Squats
3 x 80, 90, 100, 110, 120, 130
1 x 135 (FUCK) shot for 2/3, ended up with 1 measly rep
3 x 115, 115, 115

Bench
10 x 40
6 x 50
3 x 60, 70, 80
2 x 90 (FUCK) shot for 3, missed again!
5 x 80, 70
15 x 60

Walking DB lunges
5 x 5 x 25kg

Pullups
10, 10, 10, 10

Ankle Hops
3 x 6
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 01, 2010, 09:35:34 pm
week 26

early today morning, before heading to work.

Sprints
4 x 40m, 80~90%

Bounds
3 x 5 contacts each leg

Pullups
6 x 10

in between each set of pullups,

Depth Jumps
3 x 5, above knee height

Depth drops
3 x 5

tried to do some different core stuff.

dragon flag, on flat situp bench
2 x 5

not all reps had the legs straight out tho, and some of the last ones i din manage to go as low as the first few reps :(

bridges
1 x 1min

the flags were tough tho, core actually feelin abit worked now. i like.

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 01, 2010, 10:25:28 pm
(http://img.photobucket.com/albums/v323/cowed77/Picture001.jpg)

(http://img.photobucket.com/albums/v323/cowed77/Picture002.jpg)

(http://img.photobucket.com/albums/v323/cowed77/Picture003.jpg)

some pics, from abt a month or so ago. roughly same weight now.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 01, 2010, 10:29:23 pm
kinda disappointed that the vert is still abt the same as 2 months ago, at week 17..
when the weightages for most of the lifts have improved some.
i mean, the squat's gone up like 20kg or so, but there's no noticeable jump in vert.

fuck.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 01, 2010, 11:05:45 pm
you just made BRUCELEE on this forum extremely jealous..

nice pics man real lean.

kinda disappointed that the vert is still abt the same as 2 months ago, at week 17..
when the weightages for most of the lifts have improved some.
i mean, the squat's gone up like 20kg or so, but there's no noticeable jump in vert.

fuck.

:/

when can you get back into the gym 2x/week.. your strength has gone up pretty good, so my prescription now would be to try and gain that explosive strength from the max strength gains you made.. i would have expected a bit more vert gains than you got, with those squat increases, but since it didn't happen it's plan B time.

plan B equals:
- SVJ/RVJ's x 3x3each (just to get some work in), depth jumps 2x5, REA squat 3x3 (wakes you up for squatting), MSEM (2-3x3)+ (4min rest)+ jumpsquat complexes (2-3x5) (+4min rest), 2x/week, 2 sessions per week, then 1 session the next + volume day, repeat
- normal basketball/jumps on other days etc

the key here is the REA, MSEM + jump squat complex.. REA is a good wakeup for squatting, but the MSEM = heavy singles, done with rest in between, for a set.. you've been repping out squat, even if it's for triples, it sounds like you need to MAINTAIN as much max strength as possible, but transition into singles, which will help you with one all out effort each jump (RFD).

i know you might be a little upset, but those gains you made on squat are not fruitless, we just have to try and realize those gains in your jumping.. it depends on experience level, but for some people it transfers right over, for others some alternative methods need to be used such as the MSEM.

you will get those gains man just stay focused.. you've put in great work.

tell me when you can go 2x/week etc, you need to really do something very specific during that time and really improve that explosive strength deficit.

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 06, 2010, 11:42:58 pm
week 27
REAs
4 x 40, 60, 70

Squats
4 x 90, 100, 110
120, 120, 120, 120, 120, 120

fucking winded... took quite abit of gas outta me, those squats.
mayb not used to sets of 4 yet.

Bench
6 x 50
4 x 60
3 x 70, 80, 90, 80, 85
6 x 70
15 x 60

DB lunges
6 x 28, 28, 28, 28kg

Pullups
4 x 10

hanging leg raises
2 x 10

grip was killing me, couldnt do more.

ankle hops
3 x 5
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 06, 2010, 11:44:57 pm
thanks a mil adarq, i'll be sure to ask for ur help to come up with something...

this bit, not sure if its the hip flexor joint or somethin, but its where the leg meets the hip, its been bugging abit.
what gives?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 07, 2010, 12:07:24 am
thanks a mil adarq, i'll be sure to ask for ur help to come up with something...

np


Quote
this bit, not sure if its the hip flexor joint or somethin, but its where the leg meets the hip, its been bugging abit.
what gives?

can u point it out on a picture.. you don't want actual hip pain, ie hip socket pain..
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 07, 2010, 12:20:57 am
sounds like it tho! if so, then wat does it mean?

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 13, 2010, 02:07:11 pm
wanted to have a session today, but frens at work wanted me to 'show' them wat to do, some pointers and stuff, and wanted to do it at the smaller gym.

fml. no rack, all machines. didnt know what to do with myself.
and all my frens wanted to do was to horse around. sigh, wasted day.

a few sets at the bench machine. smith?
felt weird. anyway, banged out a few sets at 60kg

hang cleans
4 x 6 x 60kg

lat pulldowns
a few sets, low weights, just trying to work the lats properly.

seated DB shoulder press
3 x 10 x 17.5kg

only bright spot was that they had this prone leg curl machine
4 x 8. no idea on the weightages, cos they were numbered 1, 2, 3, 4...

rebounding lunges
3 x 15

gonna start on some new block, pending planning by adarq, but i reckon its gonna be a power block or something.

so before i start... mayb i'll update status abit.

the last game yesterday, was able to get an inch or so above, from a 2 step walk in.
RVJ tho, is still abt the same as the last time i put up the vid, tho it did feel easier.

lets hope stuff works out!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 14, 2010, 04:42:30 am
wanted to have a session today, but frens at work wanted me to 'show' them wat to do, some pointers and stuff, and wanted to do it at the smaller gym.

fml. no rack, all machines. didnt know what to do with myself.
and all my frens wanted to do was to horse around. sigh, wasted day.

that sucks man.. heh..

Quote
a few sets at the bench machine. smith?
felt weird. anyway, banged out a few sets at 60kg

hang cleans
4 x 6 x 60kg

lat pulldowns
a few sets, low weights, just trying to work the lats properly.

seated DB shoulder press
3 x 10 x 17.5kg

only bright spot was that they had this prone leg curl machine
4 x 8. no idea on the weightages, cos they were numbered 1, 2, 3, 4...

rebounding lunges
3 x 15

Quote
gonna start on some new block, pending planning by adarq, but i reckon its gonna be a power block or something.

so before i start... mayb i'll update status abit.

the last game yesterday, was able to get an inch or so above, from a 2 step walk in.
RVJ tho, is still abt the same as the last time i put up the vid, tho it did feel easier.

lets hope stuff works out!

how many times will you be able to hit the gym per week? how much bball you going to have? how's the hip?

sorry for late reply, cya!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 19, 2010, 01:55:38 pm
woot! break for me already!

i'll be hitting the gym tmr if i can. dunno abt the hip tho, din get to squat last week, due to said frens haha.

but adarq, i'll be able to hit the gym abt as often as i want for the next 1, 2 months. only caveat is that i hope to have at least fri off, so that i will at least be a little better for the saturday game.

cant wait, i have a feeling im on the cusp of a breakthrough! *fingers crossed*

Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 19, 2010, 06:54:14 pm
woot! break for me already!

i'll be hitting the gym tmr if i can. dunno abt the hip tho, din get to squat last week, due to said frens haha.

your hip is still bugging ?

Quote
but adarq, i'll be able to hit the gym abt as often as i want for the next 1, 2 months. only caveat is that i hope to have at least fri off, so that i will at least be a little better for the saturday game.

nice!!!!!!!! definitely, we can leave out a friday workout for sure..

Quote
cant wait, i have a feeling im on the cusp of a breakthrough! *fingers crossed*

ya man.. i'll go back through your log and come up with some ideas/templates based on 2 months of time, i'll post something up later tonight.

peace man




edit: got sidetracked, ill post tomorrow for sure.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 20, 2010, 09:01:24 am
week 28
REAs
4 x 50, 60, 70

Squats
3 x 90, 100, 110, 120, 125, 130
8 x 100

Hang Cleans
4 x 50, 50

OHP
8 x 30, 35
4 x 40, 45, 40
8 x 35, 30

DB lunges
5 x 28, 28, 28, 28,

Back extension
10kg x 10, 10, 10, 10

Hanging leg raises
4 x 10

rebounding quick lunges
3 x 10

supersetted with

pullups
3 x 10
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 20, 2010, 09:02:45 am
no prob dude, was planning on starting next week anyway.

hip today was alright.. but if u look at rip's link,

http://www.eorthopod.com/sites/default/files/images/hip_trochburs_intro01.jpg

its the white spot beside the red zone that rip mentioned..
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 21, 2010, 02:56:12 am
no prob dude, was planning on starting next week anyway.

hip today was alright.. but if u look at rip's link,

http://www.eorthopod.com/sites/default/files/images/hip_trochburs_intro01.jpg

its the white spot beside the red zone that rip mentioned..

damn, can't have that become chronic or get any worse, i had that for a few months and it sucked hardcore, stopped squatting "deep" as a result, my vert thanked me and so did my hip.

Ok well, you've been in strength phase for a while now, so we should try and peak and feel really fresh.

I came up with some stuff but, I need to know if you can jump for PR's on saturday, say, before you game, or if after your game you feel fresh and can jump for PR's after? if you can the structure will be alot nicer, because that would be the best day to go for PR's...

???

One of the workouts would be this, but day 2 & 3 depend on what can be done on saturday:

Day 1: STIM
- BIG WARMUP
- SVJ's: 3x3 after warmup svj's
- 1-step lead in RVJ's: 2x2 (after warmup rvj's)
- stiff leg ankle hops: 2x3
- 1-step lead in RVJ's: 2-3x3

- Depth jumps: 2x5 from ~18-24"
- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- CORE




so just need some feedback on the saturday thing.. how do you normally feel after saturday too, for example, sunday? you feel fresh? i wouldnt imagine you'd be too run down?

peace man sorry for delay, just need some more info.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 21, 2010, 05:26:24 pm
ah.. i see that its very little weight work, mixed with more actual jumping...
is it a must to have them in the same workout?

the reason why im askin this is cos the courts at the gym i go to, they're always kinda packed.
and there's a court just 5 mins away from my place, so if we could split them into weights day, and court days, it'd be easier.

but if there's a reason why u plan them like that, i'll definitely try to work things out, mayb get to the gym earlier or something.

you'd have to explain some of the terms there im afraid man...

whats a 1-step lead in RVJ?
what core exercises do u recommend? i normally dun concentrate too much on these, i just slap on a few sets at the end of each workout if i still have any energy left..

jumping for PRs... i could do that during warmups... but there isnt much time to be honest, each weekend 3 games are planned back to back.

as for feelin fresh or not on sunday after the game... that'd depend on how tough the week's work was. if both weight sessions tire me out, and i dun recover in time, i go to the game on sat at less than 100%, then sunday i dun really remember how i feel, i was always just anticipating the next workout. but i'd imagine i dun feel any much worse...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 22, 2010, 04:12:32 am
ah.. i see that its very little weight work, mixed with more actual jumping...
is it a must to have them in the same workout?

the reason why im askin this is cos the courts at the gym i go to, they're always kinda packed.
and there's a court just 5 mins away from my place, so if we could split them into weights day, and court days, it'd be easier.

but if there's a reason why u plan them like that, i'll definitely try to work things out, mayb get to the gym earlier or something.

nah man ill switch it up, will post tomorrow.. i feel you on that, rip had a slightly similar issue with his gym

Quote
you'd have to explain some of the terms there im afraid man...

whats a 1-step lead in RVJ?

1 step into a plant then jump..

Quote
what core exercises do u recommend? i normally dun concentrate too much on these, i just slap on a few sets at the end of each workout if i still have any energy left..

ya.. single leg side pillars, front pillars, rollouts, v-ups, bicycle crunch etc.. can just pick a few knock em out and bam, done.

Quote
jumping for PRs... i could do that during warmups... but there isnt much time to be honest, each weekend 3 games are planned back to back.

ahhhhhhhhh.... 3 games ya thats alot.. i only thought one game.. ok ok .

Quote
as for feelin fresh or not on sunday after the game... that'd depend on how tough the week's work was. if both weight sessions tire me out, and i dun recover in time, i go to the game on sat at less than 100%, then sunday i dun really remember how i feel, i was always just anticipating the next workout. but i'd imagine i dun feel any much worse...


will post smt tmw.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 23, 2010, 11:38:04 pm
ok ok i got a nice layout will post later.. modified based on the new parameters.

word!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 24, 2010, 12:16:58 am
nice nice... thanks alot andrew, if i ever get to dunking the only reason would be your help!

after reading thru jack's articles at his site, it looked like i am severely lacking in the power and rfd section haha... which i suppose is kinda true, if my 2 step walkin VJ and running VJ has less than 4 inches between them.. or maybe severe lack in technique.

either way, more work to be done, lets go lets go!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 24, 2010, 12:20:35 am
nice nice... thanks alot andrew, if i ever get to dunking the only reason would be your help!

you're putting in all the work man it's all you.

Quote
after reading thru jack's articles at his site, it looked like i am severely lacking in the power and rfd section haha... which i suppose is kinda true, if my 2 step walkin VJ and running VJ has less than 4 inches between them.. or maybe severe lack in technique.

either way, more work to be done, lets go lets go!

ya man our 2 months is going to be very much RFD/power based, but still maintaining (and hopefully also improving) strength.

gonna workout then post.. bbiab!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 24, 2010, 03:32:38 am
ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance
week 3: possibly repeat if you are feeling great, otherwise 1 session of MSEM with 2-3 days rest following, then peak vert
week 4: repeat ...




week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH







week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH






ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 24, 2010, 03:49:17 am
at work now... gonna hit the gym later, thanks for putting it up in time!

on each week version for day 2, u have workout 1 and workout 2.
so do i do both in a day, or #1 for a week, #2 for the next, meaning the 2 week programme u posted is actually a 1 month program?

the overall volume looks like something i can handle, lower than the workouts i normally go thru, but i'll see how it goes...

8 sets of 200 stiff legged jump ropes? that'd essentially be 1600 reps of stiff leg ankle hops, no?
i mean, i'll probably do ankle hops, in place of actually skipping the rope, cos i dun have one. but mayb i'll go get myself a rope anyways...
either way, i'll try, but im not too optimistic that i can actually do 1600 reps haha!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 24, 2010, 03:55:31 am
Quote
at work now... gonna hit the gym later, thanks for putting it up in time!

np man

Quote
on each week version for day 2, u have workout 1 and workout 2.
so do i do both in a day, or #1 for a week, #2 for the next, meaning the 2 week programme u posted is actually a 1 month program?

workout 1 would be like morning or afternoon, workout 2 would be later that day.. so since the court is like 5 mins from your house, that's workout #1, then #2 would be getting to the gym and finishing off the day.

Quote
the overall volume looks like something i can handle, lower than the workouts i normally go thru, but i'll see how it goes...

ya the overall volume per session is lower for a reason.. gotta stay fresh.


Quote
8 sets of 200 stiff legged jump ropes? that'd essentially be 1600 reps of stiff leg ankle hops, no?
i mean, i'll probably do ankle hops, in place of actually skipping the rope, cos i dun have one. but mayb i'll go get myself a rope anyways...
either way, i'll try, but im not too optimistic that i can actually do 1600 reps haha!

nah jump rope is way different, you get like 2-4 inches of air on each hop :D

i take it you're not that experienced with jump rope, so even more reason to get one.. stiff leg jump rope is great for targeting vmo/hamstrings/glutes in that completely locked out position, it will give you more pop at triple extension.. thing is, its way less intense than stiff leg hops (getting max height), trust me you'd be fine doing it.

edit: do you have a sports authority around you ? if so just get a nike rope from there.. if not i can url you one, it's a good investment.. like $10

peace man
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 24, 2010, 04:06:20 am
^^ check that reply

but ya if you're having trouble jump roping then we can drop the sets down to like 4 or something.. if you are proficient at jump rope, 8 rounds of 200 turns is nothing.. fyi.

peace man!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 25, 2010, 01:44:52 am
week 29
adarq block week 1

stiff hops
5 x 200

could feel my calves starting to cramp up, so stopped. my calves are notoriously poor at recovery, remembered not walking properly for days at a stretch after calf raises on a raised platform in past sessions.

REAs
3 x 3 x 60kg

MSEM squats
3 x 120kg
3 x 127.5kg

1st set felt so easy, decided to take advantage and push it somemore.

jump squats
2 x 5 x 35kg

first set, i thought the weight was too little. almost wanted to up the weights for 2nd set, but went along anyway. good thing i did, cos i noticed that the time from eccentric to concentric was noticeably longer for the last few reps. and if a klutz like me can tangibly notice it, it must be a damn big difference haha.

pullups
22, 15

dips
27, 17

officially hate doing lightweight stuff to failure :p

core stuff

leg raises
2 x 15

raised planks
2 x 1min

still felt like i could do more, so went ahead with

lateral DB raises
2 x 10 x 10kg
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 25, 2010, 01:49:33 am
hmmm... does it matter which way i go into my double legged RVJ?

cos i just realised that i have no fixed way, sometimes i go in L-R (at this point both feet are together,gathering to go up)-jump, sometimes its R-L-jump.

considering i jump off my left leg for my SLRVJ, would it be more advantageous for me to fix it one method?
funny thing is, while i jump off my left, i have a feeling my right leg is stronger and more stable  haha. puzzling :-\

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 25, 2010, 02:01:38 am
the previous workout, i felt something weird in my nose, like it was inflammed or something. had to hold it with my hands to calm it abit. definitely affected my workout haha.

maybe i overdosed on the caffeine or beta-alanine, tho it hardly seems the case, cos the most recent workout were with the same doses, and i felt absofuckinglutely great the whole workout. well, not the ending bits tho.. HAHAHA!

not sure why, hope the nose/hips don't act weird again...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 25, 2010, 02:09:27 am
nice workout man.. as for the stiff leg hops, I was going to tell you to do sets alternating double leg and LL/RR/LL/RR etc.. it's just a small reflexive pop with toes up, stiff legged, should feel it alot in your glutes/hamstrings.. did you?

hmmm... does it matter which way i go into my double legged RVJ?

cos i just realised that i have no fixed way, sometimes i go in L-R (at this point both feet are together,gathering to go up)-jump, sometimes its R-L-jump.

considering i jump off my left leg for my SLRVJ, would it be more advantageous for me to fix it one method?
funny thing is, while i jump off my left, i have a feeling my right leg is stronger and more stable  haha. puzzling :-\



nah it doesn't matter, for most people it does but you definitely are different.. just do what is feeling natural, or what is getting you the highest.. mix it up.. should be in total like ~20 jumps or so..

i would do say, 2-3 jumps with 30 seconds in between, then rest 2-3 minutes or so (maybe just shooting around/dribbling).. repeat for 5-7 sets.

great job on the pullups/dips, thats beast.


peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 25, 2010, 02:37:21 am
yeah i reckoned the rope skipping was for me to improve the quickness or watever it is, so i stayed on my toes for as much as i could. i didnt really feel it in the glutes or hams tho, my calves started heating up way earlier, or mayb im doing it wrong? i'll go look for a nice pink skipping rope on my off day soon.

for the VJs, how am i different? which part am i lacking in?

as for the pullups/dips, thats way lower than what u do... so its hardly beast, and more towards kitty actually...

but the lower overall volume is definitely great, i actually feel fine right now, and am raring to go for the next workout.
but with regards to upper body, will i lose any mass/strength?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 26, 2010, 01:46:55 am
week 29
adarq block week 1 day 2 session A

8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs

couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...

off to work, then the next session later!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 26, 2010, 01:54:52 am
week 29
adarq block week 1 day 2 session A

8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs

couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...

off to work, then the next session later!

well 3-5 times is good at max, pr's will come.

maybe im a day off on your schedule but, did you get a day of rest between Day 1 (monday) and today right?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 28, 2010, 06:26:49 am
Session B

Prehab
shoulders, cobra, glute
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45
3 x 50 (fuck)
5 x 45

Seated machine rows
5 x 20, 25, 35, 40, 55, 60, 70, 80

Bench
5 x 50, 60, 70, 80
4 x 90 (double fuck)
10 x 70

Weighted pullups
5 x BW, 5, 10, 15, 17.5, 20
12 x BW

sets up to 15kg were done with DBs between feet
beyond that, sets were done with them between the nook between the hams and calves, behind the knees. too heavy for my feet.

Core
leg raises
2 x 15

raised planks
2 x 1min
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 28, 2010, 06:27:11 am
week 29 day 3
adarq block week 1 day 3

warmups

stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200

Prehab
shoulders, cobra, glutes
2 x 10

REAs
3 x 40, 50, 60, 60, 60

MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...

also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135

abit tired, so i did the upper body stuff first, before the lunges.

pullups
20, 10

dips
25, 20

DB walking lunges
3 x 25, 25, 25

core
leg raises
2 x 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 28, 2010, 06:27:43 am
yea, did the workouts on the days u prescribed, but just didnt get round to posting..
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 28, 2010, 04:29:41 pm
week 29 day 3
adarq block week 1 day 3

warmups

stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200

Prehab
shoulders, cobra, glutes
2 x 10

REAs
3 x 40, 50, 60, 60, 60

MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...

also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135

abit tired, so i did the upper body stuff first, before the lunges.

pullups
20, 10

dips
25, 20

DB walking lunges
3 x 25, 25, 25

core
leg raises
2 x 15

ya man you did the right thing with the squats, always do progressive warmups.. going from 60kg on REA to 120kg on squat would be nuts.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 29, 2010, 09:41:53 pm
had a pretty good game, 2/4 from three, close to 20 points total i think.

was jumping for the rim whenever i could. the same court where i took my only vid. think i got abit of my palm over once. but couldnt repeat it, so imma try again next week.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 29, 2010, 09:53:34 pm
had a pretty good game, 2/4 from three, close to 20 points total i think.

was jumping for the rim whenever i could. the same court where i took my only vid. think i got abit of my palm over once. but couldnt repeat it, so imma try again next week.

isn't palm over, very good for you?

???? !!

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 29, 2010, 10:11:08 pm
hhaha... it is an improvement, but i couldnt repeat it, so its almost like no count in my book, so haha...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 29, 2010, 10:53:56 pm
how much of a reach did u get adarq, when u could first dunk a self lob?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 30, 2010, 02:23:23 am
how much of a reach did u get adarq, when u could first dunk a self lob?

like 10'9 .. i suck at dunking though, i throw the ball down too hard so i need more height, if i just did some soft shit icould probably land weak lobs with 10'6 hehe.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 30, 2010, 02:24:35 am
hhaha... it is an improvement, but i couldnt repeat it, so its almost like no count in my book, so haha...

if improvement = PR then that's damn good.. even if it's not repeatable in the session.. i mean if it was a legit PR.. all of my pr's, i only obtained one in a session, non repeatable that session.

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 31, 2010, 10:04:41 pm
week 30
adarq week 2 day 1: monday

warmups

stiff leg jumps
8 x 200

prehab
shoulders, glute, cobra
2 x 10

REAs
3 x 60, 70, 75

Squats
5 x 100, 110, 115, 115, 115

DB walking lunges
5 x 28, 28, 28

calf raises
10 x 80, 90, 95

pullups
22, 12

dips
27, 16

skipped the core, cos gym was closing in 15mins.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 31, 2010, 10:05:28 pm
cant believe its 30 weeks already. 20 weeks/5 more months to a year.
hope i can dunk by then.

Title: Re: from bull to beast, hopefully...
Post by: zgin on May 31, 2010, 10:38:24 pm
how much have u gained?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 31, 2010, 10:41:53 pm
week 30
adarq week 2 day 1: monday

warmups

stiff leg jumps
8 x 200

prehab
shoulders, glute, cobra
2 x 10

REAs
3 x 60, 70, 75

Squats
5 x 100, 110, 115, 115, 115

DB walking lunges
5 x 28, 28, 28

calf raises
10 x 80, 90, 95

pullups
22, 12

dips
27, 16

skipped the core, cos gym was closing in 15mins.

nice work mang.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on May 31, 2010, 11:30:57 pm
zgin: before i started, i was actually a single leg jumper. abt 1 or 2 inches above rim. 2 leg approach not even close, probably like 3-5 inches above the base of the backboard. not too sure about that.

now, when i test, i jump off 2 feet, tho my approach still needs some work, not too consistent. in games however, i still go off 1 foot. HAHA! but at best, its consistently 3 inches above, tho i think i got 4 inches the last time. so... i suppose i did gain quite a chunk for my 2 footed approach.

off 1 foot, i think its abt the same now.

thanks adarq, sure hope something good comes outta it. can u give me an idea of what its gonna be like next week?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on May 31, 2010, 11:32:57 pm
thanks adarq, sure hope something good comes outta it. can u give me an idea of what its gonna be like next week?

ya finish this week first, it'll be similar to week 1, but i'll help you adjust the weights etc and tweak some variables.

pc!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 03, 2010, 12:55:55 am
week 30
adarq week 2 day 2: wed

warmup

prehab
shoulders, glute, cobra
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45, 50, 40

Seated machine rows
5 x 15, 25, 35, 50, 60, 70, 80, 82.5, 77.5

Bench
5 x 20, 40, 60, 70, 80
4x 90

on the fifth attempt, failed and pulled/strained my back abit.
sure hope it doesnt affect the stability for the squats...

Weighted pullups
5 x BW, 5, 10, 15, 20
15 x BW

Core
hanging leg raises
2 x 15
raised planks
1 min, 1:20

rebounding quick lunges
15
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 03, 2010, 01:44:56 am
don't over arch man, is that what you did?

hope it's fine by tomorrow.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 04, 2010, 09:09:00 am
week 30
adarq week 2 day 3: thurs

skipped the hoops session to rest the back abit.

active/dynamic warmup

stiff legged hops
6 x 200

prehab
shoulders, cobra, glute
2 x 10

REA squats
3 x 60, 70, 70

MSEM squats
5 x 120, 125

jump squats
5 x 35, 35

pullups
23, 12

dips
30, 17

back extensions
15, 12
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 04, 2010, 09:10:49 am
it was a weak spot in my back. hurt it abit in the first months of squatting. lost balance and fell back with the bar on my back. didnt put in the safety bars, and was pinned under for a good 5 secs.

thought i'd recovered fully, but apparently not. what can i do to strengthen it back up to par?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 04, 2010, 02:56:56 pm
it was a weak spot in my back. hurt it abit in the first months of squatting. lost balance and fell back with the bar on my back. didnt put in the safety bars, and was pinned under for a good 5 secs.

damn wtf!!!!!!! hopefully you didn't damage anything serious.

Quote
thought i'd recovered fully, but apparently not. what can i do to strengthen it back up to par?

those prone cobra/supermans + core work should be helping it.. possibly some high rep back extensions but im not really sure of your issue.. increasing blood flow (with back extensions) definitely helps.. the superman/cobras are going to target the very tiny erector spinae muscles so, those are great too, especially supermans because it causes some rotation of the spine, strengthens that up.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 04, 2010, 04:52:58 pm
it was quite some time ago, i'd tot it all but gone away. but its a weak spot for sure, that area kinda aches first or acts up first whenever the weightages gets serious and i get really challenged.

hmm... so whats its gonna be like next week andrew?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 05, 2010, 02:23:45 am
it was quite some time ago, i'd tot it all but gone away. but its a weak spot for sure, that area kinda aches first or acts up first whenever the weightages gets serious and i get really challenged.

hmm... so whats its gonna be like next week andrew?

i'm gonna write it up tomorrow & post it in here, will be very similar to what we did already.. we have to be careful though of your back, so you'll have to use your judgment on that, we can't have it getting hurt just to obtain some PR's.

how you feeling otherwise? good/bad/explosive/same?

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 05, 2010, 11:17:02 am
last week i was feeling quite good, most probably cos of the lower volume.

this week, abit more tired, cos i did quite abit in working up to a heavy weight.

back now feels generally ok, just a wee bit achy. think it'll be fine, but i'll try to monitor myself and go slightly easier.
those percentages that were recommended for MSEM, i think i overshot abit both weeks, i'll monitor it abit...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 05, 2010, 12:12:27 pm
i think wat u prescribed thus far is like a power/strength maintenance block? so for the next two weeks, i suppose its abit more power stuff, then we'll move to a explosiveness phase or somethin?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 05, 2010, 12:32:30 pm
i keep tellin myself that i'll go check out the 7 day VJ cure thingy for me to do at home sometimes, but procrastination is my best friend... :(
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 06, 2010, 05:00:55 am
hey man, check out week 3 here... i've helped you with the weights.. i mean, if your back is bugging don't hit those weights, but if you feel good then those are the goals..

tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..

for example, we want something like this, as an example:

week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3

every 2nd week its bumping up as we transition entirely into explosive phase.








ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance

week 3: power emphasis
week 4: power + strength maintenance




week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH







week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH












week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3 : 3 sets @ 70kg

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"

- CORE
- LIGHT STRETCH


Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3 : 5 sets of 3 with 65 kg

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH







week 4:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 4: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH










ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 08, 2010, 08:38:15 am
week 31
adarq block week 3: Tues

active/dynamic warmup

stiff leg jump ropes
6 x 200

Prehab
shoulders, cobra, glutes

REAs
3 x 60, 70, 70, 70

MSEMs
3 x 127, 130

Jump Squats
5 x 40, 40

still quite pissed abt the jump squats, i feel im not able to change from eccentric to concentric fast enough, cant explode out fast enough. FUCK!

Pullups
23, 14

Dips
32, 15

Back extensions
20
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 08, 2010, 08:41:28 am
had to delay it for a day, too much stuff at work on monday.

good thing there're no games scheduled for this weekend, so i have the option of pushing everythin back a day.

or mayb i'll just do day 2 work tmr as usual...

any difference adarq?

btw, i think my back felt fine... before the workout, i was consciously feeling for anything on the back, throughout the day on monday as well. while i think i could feel something there, i reckon it was never 100% anyway...

think i'll get to work on those back extensions to strengthen the back somemore...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 08, 2010, 06:32:13 pm
had to delay it for a day, too much stuff at work on monday.

good thing there're no games scheduled for this weekend, so i have the option of pushing everythin back a day.

or mayb i'll just do day 2 work tmr as usual...

any difference adarq?

there's a slight difference, considering next week, but it'll be fine.. so go tues/fri/sat.

Quote
btw, i think my back felt fine... before the workout, i was consciously feeling for anything on the back, throughout the day on monday as well. while i think i could feel something there, i reckon it was never 100% anyway...

think i'll get to work on those back extensions to strengthen the back somemore...


nice man, glad it's alright.. good work on that workout too btw!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 11, 2010, 01:35:15 pm
week 31
adarq block week 3: Fri

Prehab
shoulders, cobra, glute
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45, 45, 40, 35

Seated rows
5 x 30, 40, 50, 60, 80, 85, 85

Bench
5 x 30, 40, 50, 60, 80, 85, 85

Weighted pullups
5 x BW, 5, 10, 15, 20, 15
10 x BW

Back extensions
20, 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 11, 2010, 01:37:35 pm
had my ball/jump session on thurs.

pretty busy week, so i had to split up the workouts.

the jump workout didnt work out too well.

must be the hols or something, alotta kids all over the courts, couldnt really jump.
had 2 or 3 jumps at 2 inches above, and that was it.

wats in for next week andrew?  8)
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 12, 2010, 03:30:28 pm
had my ball/jump session on thurs.

pretty busy week, so i had to split up the workouts.

the jump workout didnt work out too well.

must be the hols or something, alotta kids all over the courts, couldnt really jump.
had 2 or 3 jumps at 2 inches above, and that was it.

wats in for next week andrew?  8)

why not get in some jumps on saturday or sunday?

"must be the hols or something" , hols = ?

i'll post next week's workouts tomorrow but, you should def try and get some more jumps in since you don't have your basketball games etc.

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 13, 2010, 11:31:36 am
damn, missed the last workout.

had half court 4 on 4 with my mates today. played for a few hours.
testing in between each game to 11.
again, only consistent getting around 2 inches above.

hopefully the poor results are due to the fact that i went for ball in the morning, straight after a 12 hour graveyard shift at work, with a few hours sleep before said workshift...  :'(
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 13, 2010, 11:32:59 am
hols = holidays dude.

lemme know in 6 hours time if possible heh! cos i'll be off work by then!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 13, 2010, 04:07:12 pm
damn, missed the last workout.

had half court 4 on 4 with my mates today. played for a few hours.
testing in between each game to 11.
again, only consistent getting around 2 inches above.

hopefully the poor results are due to the fact that i went for ball in the morning, straight after a 12 hour graveyard shift at work, with a few hours sleep before said workshift...  :'(

damn :/

what is your sleep schedule like? i still can't figure it out.. i feel like we live on different sides of the planet it's weird.. eheh

ill post wo in a bit.

peace
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 13, 2010, 05:16:30 pm
hey man, check out week 3 here... i've helped you with the weights.. i mean, if your back is bugging don't hit those weights, but if you feel good then those are the goals..

tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..

for example, we want something like this, as an example:

week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3

every 2nd week its bumping up as we transition entirely into explosive phase.








ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance

week 3: power emphasis
week 4: power + strength maintenance




week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH







week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH












week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3 : 3 sets @ 70kg

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"

- CORE
- LIGHT STRETCH


Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3 : 5 sets of 3 with 65 kg

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF


- CORE
- LIGHT STRETCH







week 4:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 18" DJ: 2 x 10
- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 4: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH










ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 13, 2010, 05:19:54 pm
ok check out week 4 above.. as you can see we took out upper body for this week, i want to see how you respond to it, i mean you have pullups/dips still in there but, we're removing some excess fatigue.. also notice dj's are in + msem singles are lighter but more volume, really focus on transitioning fast from eccentric to concentric, exploding all the way up to extension of the knee/hip, no need to really go on the toes though..

the goal is to jump great on thursday and saturday, so keep that in mind, thursday you will be more fresh than saturday so that day is important.. the light sprint day before is mostly for recovery and to wake up the CNS a bit.

peace man, let's get some pr's this week or next.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 14, 2010, 09:05:49 am
week 32
adarq week 4 day 1: Monday

Active/dynamic warmup

Prehab
shoulders, glutes, cobras
2 x 10

18" DJs
2 x 10

REAs
5 x 3 x 70kg

MSEM
2 x 8 x 110kg

Pullups
20, 18

Dips
30, 25

Back extensions
20, 20

Leg raises
15, 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 14, 2010, 09:07:28 am
what is ur idea of depth jumps adarq, or anyone else? re knee bend, ground contact time, focus on particular movement, etc?

and yea, i work rotating 12 hour shifts, some weeks its 7am to 7pm, others its 7pm to 7am...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 14, 2010, 09:10:53 am
and yea, the last week was kinda disappointing.
sure hope things get better from here on out!

the worse thing was, during sunday ball,
this one fren of mine, managed to brush the rim on one of his jumps.
and he's rather porky.. which makes me all the more pissed at myself haha.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 14, 2010, 11:09:53 am
there's this pain in my right arch of my feet, like its being stretched or something.

actually it's been there since a year or 2 ago already, just that i see it as just more of a minor irritant than anything else haha. somedays i dont feel it, somedays it gets quite icky. also happens when i wear shoes like chucks or vans for awhile... what gives huh?

looks like i need to strengthen my ankles as well, those sprains from ages ago are coming back to haunt me, sometimes the ankle aches in a few spots.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 14, 2010, 06:18:43 pm
what is ur idea of depth jumps adarq, or anyone else? re knee bend, ground contact time, focus on particular movement, etc?

always go for max height with moderate speed + soft landing.. whatever gets you highest is key.. don't think about knee bend or anything, only thought in your head should be "jumping as high as possible".. eyes shoot be looking forward, not down, when you land.

Quote
and yea, i work rotating 12 hour shifts, some weeks its 7am to 7pm, others its 7pm to 7am...

wow that sucks.. what do you do ?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 14, 2010, 06:25:18 pm
there's this pain in my right arch of my feet, like its being stretched or something.

actually it's been there since a year or 2 ago already, just that i see it as just more of a minor irritant than anything else haha. somedays i dont feel it, somedays it gets quite icky. also happens when i wear shoes like chucks or vans for awhile... what gives huh?

looks like i need to strengthen my ankles as well, those sprains from ages ago are coming back to haunt me, sometimes the ankle aches in a few spots.

i've had that.. i had it very bad actually, had to stop jumping/sprinting etc for a few months, it was so painful.. only thing that fixed that was resting :/

my feet have gotten so much stronger since wearing nike zoom waffle racers.. they really help strengthen your feet, i imagine vibrams would also help.. vans/chucks have bad arch support so, that might be the reason.

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 15, 2010, 08:28:00 am
im a technician at hp.

there's a game tmr, so i'll replace the workout with the game i suppose...

- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH


10 sprints or so... haha i'll try not to overwork myself tmr! maybe i'll test my vert too if i get the chance, since its at the same indoor court where i had my only vid.

which reminds me... so much progress in the numbers, yet not much gains yet...
Title: Re: from bull to beast, hopefully...
Post by: LBSS on June 15, 2010, 09:04:02 am
there's this pain in my right arch of my feet, like its being stretched or something.

actually it's been there since a year or 2 ago already, just that i see it as just more of a minor irritant than anything else haha. somedays i dont feel it, somedays it gets quite icky. also happens when i wear shoes like chucks or vans for awhile... what gives huh?

looks like i need to strengthen my ankles as well, those sprains from ages ago are coming back to haunt me, sometimes the ankle aches in a few spots.

i've had that.. i had it very bad actually, had to stop jumping/sprinting etc for a few months, it was so painful.. only thing that fixed that was resting :/

my feet have gotten so much stronger since wearing nike zoom waffle racers.. they really help strengthen your feet, i imagine vibrams would also help.. vans/chucks have bad arch support so, that might be the reason.

peace

Plantar fasciitis is a bitch. Try rolling the arch of your foot with a tennis ball or bouncy ball, stretching your big toe nice and long (60 seconds each in the morning and evening is ideal according to my PT), and doing some barefoot warm-ups. Here's what I do for my feet before a sprinting/jumping workout (all x15-20 yards):

walk forward on outsides of feet
walk forward on insides of feet
walk with feet turned out (penguin style)
walk with feet turned in (pigeon-toed style)
walk backwards on toes
walk forwards on heels

Takes about two-three minutes.

I would also say, DO NOT switch straight into FiveFingers or other barefoot-type shoes for running or jumping. Try walking around barefoot a bit,
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 15, 2010, 09:22:13 am
oooh, nice, thanks! gonna try that...

but that's just to alleviate the pain right? no way to cure watever the problem is?
didnt know u can stretch ur big toe, how in the world does one do that?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 18, 2010, 07:42:06 pm
Did the last workout, haven't got round to posting. Gonna go for the weekend game in abit..
Wats it gonna be next week adarq?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 19, 2010, 10:33:26 pm
league games are at 2 different courts. at the one where i got my vid, that was the court with the higher rim.

best so far was abit of palm, only once tho, a few weeks ago.

yesterday, was at the court with the lower rim, think my best there, was all my fingers, though that was sometime back... seldom have games scheduled there.

but... i got almost the entire palm over! heh heh, i dunno what the actual vert is, but i think its abit of a pr.

still felt like i could maybe get higher, but i tried for a few more times, but couldnt get anythin done. my runup and gathering needs some work, i had the feeling i couldnt generate all my power into the jump properly. also, i couldnt really go vertically/vertically, i was always kinda reaching for the rim, not like the jumps u filmed, where u always seemed to plant perfectly and go straight up.

Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 20, 2010, 01:54:03 am
league games are at 2 different courts. at the one where i got my vid, that was the court with the higher rim.

best so far was abit of palm, only once tho, a few weeks ago.

yesterday, was at the court with the lower rim, think my best there, was all my fingers, though that was sometime back... seldom have games scheduled there.

but... i got almost the entire palm over! heh heh, i dunno what the actual vert is, but i think its abit of a pr.

still felt like i could maybe get higher, but i tried for a few more times, but couldnt get anythin done. my runup and gathering needs some work, i had the feeling i couldnt generate all my power into the jump properly. also, i couldnt really go vertically/vertically, i was always kinda reaching for the rim, not like the jumps u filmed, where u always seemed to plant perfectly and go straight up.



im confused but hopefully it was a PR !! hehe

last time you jumped there, only fingers over, this time whole palm.. i mean sounds like a PR, if it was, then im very happy! HEH!!

ya my plant is pretty efficient.. you just have to not think and do it, over and over, body will make it all reflexive.

peace, we'll do something similar as last week for this week again, looks like you responded well to it.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 20, 2010, 08:58:37 pm
hmm... oki i'll repeat week 4...

but will the lack of upper body work cause me to lose any strength?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 20, 2010, 09:17:24 pm
hmm... oki i'll repeat week 4...

but will the lack of upper body work cause me to lose any strength?

im gonna post workout tonight, or is that already monday for you, shit!!! heh

if it is, just repeat he monday workout and add a 1x5 (bench)/2x5(seated row) before the pullups/dips

ill post a bit later tho fam is over right now..

peace!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 20, 2010, 09:42:56 pm
heh! it is monday morning over here in singapore... am at work now, hitting the gym in abt 8 hours time :p

Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 20, 2010, 11:46:28 pm
heh! it is monday morning over here in singapore... am at work now, hitting the gym in abt 8 hours time :p



ah!








hey man, check out week 3 here... i've helped you with the weights.. i mean, if your back is bugging don't hit those weights, but if you feel good then those are the goals..

tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..

for example, we want something like this, as an example:

week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3

every 2nd week its bumping up as we transition entirely into explosive phase.








ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance

week 3: power emphasis
week 4: power + strength maintenance




week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH







week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH












week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3 : 3 sets @ 70kg

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"

- CORE
- LIGHT STRETCH


Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3 : 5 sets of 3 with 65 kg

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF


- CORE
- LIGHT STRETCH







week 4:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 18" DJ: 2 x 10
- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 4: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH
















week 5:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 5: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 18" DJ: 2 x 10
- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : ~115kg

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 5: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 5: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 5: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~112kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 5: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.













ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 20, 2010, 11:49:02 pm
ok man check out week 5, only difference is a few modifcations on the singles, added upper maintenance to day 1, changing weights on day 1/3 etc..

ok so again, thursday/saturday are the biggest jumping days, so really focus on giving it everything on those days..

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 21, 2010, 10:43:42 pm
week 33
adarq week 5 day 1: Monday

did a workout last week, but lost the log, so not gonna post.

Active/dynamic warmup

Prehab
shoulders, glutes, cobras
2 x 10

18" depth jumps
2 x 10

REA squats
5 x 3 x 70kg

MSEM squats
2 x 6 singles x 115kg

Bench
5 x 40, 50, 60, 70, 80, 80

Seated rows
5 x 35, 45, 55, 75, 75, 75

pullups
15, 15

dips
25, 25

back extensions
20, 20

hanging leg raises
15, 15

cut myself some slack on the pullups/dips, didnt want to accumulate too much fatigue
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 24, 2010, 04:39:41 pm
week 33
adarq week 5

active warmup

prehab
shoulders, glutes, cobras
2 x 10

REA squats
5 x 3 x 70kg

Squats
2 x 8 singles x 112kg

pullups
24, 15

dips
35, 25

back extensions
22, 25

raised planks
1:00, 1:30

leg raises
15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 26, 2010, 09:44:49 pm
weekend game.

was against one of the top teams, so played really hard from 2nd quarter onwards..

only managed to get 2 attempts after the game, before the next match's teams started oncourt.

1st attempt was like the last time, palm over. 2nd attempt couldnt time jump properly, failed.

think i could've gone higher, seeing how the attempts were almost right after the final whistle.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 26, 2010, 09:47:06 pm
adarq! sorry man, but could u post this week's workouts in 8 hours' time??
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 27, 2010, 12:00:12 am
adarq! sorry man, but could u post this week's workouts in 8 hours' time??

yo, you never say how those thursday jump sessions are going.. are you doing them? are they going good? !!! heh





week 6:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 5: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 24" DJ: 1 x 10
- 18" DJ: 2 x 10

- REA SQUAT: 3x3 : 75kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : ~120-125kg

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 6: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 6: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 6: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- DJ: 18" : 2 x 10
- REA SQUAT: 5x3 : 75kg
- SQUAT: 1 x 8 singles (done explosively, ~15-30s rest between reps) : ~115kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 6: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.




Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 27, 2010, 01:26:29 am
got rained out that thurs... and the light wed workout i subbed it for a hoops game...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 27, 2010, 01:42:25 am
got rained out that thurs... and the light wed workout i subbed it for a hoops game...

ah.. alright got it!

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 28, 2010, 09:46:18 pm
week 34
adarq week 6: monday

AD warmup
prehab

Depth
18" x 10
24" x 10
18" x 10

REA squats
3 x 3 x 75kg

Squats
6 singles x 120
6 singles x 125

Bench
5 x 60, 70, 80, 90, 80

Seated rows
5 x 30, 40, 50, 60, 70, 70, 70

Pullups
18, 13

Dips
25, 20

Back extensions
25, 25
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 28, 2010, 09:51:55 pm
glad i got that 90 on the bench, wanted it for a long time already. but all my reps on the bench, no matter the weight, nv touched my chest. all were abt 2 inches above.
this is cause i train alone, and the rack's safety bars with the bench height made benching to chest, while still having safety in case of failure impossible. haha, had an accident with the bar before with the bench press as well, pinned under the bar till someone saved me.

HAHHA, i think i got myself into accidents for each of my lift at one time in time or another.

damn, for the depth jumps, i do them off stacked up aerobic steps, but the max height i can get is around 24", no more steps around.  maybe i'll stack them on some plates or something... :/
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 29, 2010, 12:25:00 am
glad i got that 90 on the bench, wanted it for a long time already. but all my reps on the bench, no matter the weight, nv touched my chest. all were abt 2 inches above.
this is cause i train alone, and the rack's safety bars with the bench height made benching to chest, while still having safety in case of failure impossible. haha, had an accident with the bar before with the bench press as well, pinned under the bar till someone saved me.

HAHHA, i think i got myself into accidents for each of my lift at one time in time or another.

damn, for the depth jumps, i do them off stacked up aerobic steps, but the max height i can get is around 24", no more steps around.  maybe i'll stack them on some plates or something... :/

nice work on the bench man, and those squat singles!

no need to go above 24" for now, so just keep it there..

nice workout..

how you feeling, strong, less fatigued, fatigued?

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 29, 2010, 02:18:16 am
im feeling good right now. nothing aching anywhere in fact! if i really stretch out my arms, the  sides of the chest still a tad sore, but nothing major like previous times. couldnt rep out as much on those dips and pullups ytd tho.

ytd on those squats was a different story haha. a few reps i didnt quite manage to explode up.

don't feel sore or anything now, but ytd i felt my hips tho. muscles all feel fine. wonder if im doing somethin stupid, like not loading or using the muscles properly to lift the weights.

i think partially why i havent seen much gains in my vert is due to the fact that despite all the work i put in inside the weights room, i hardly actually ever go out and do the actual jumping. hhahaha! sure hope things change, and i hope i'll be able to dunk off a lob, on that lower rim this weekend, or 2 weeks later, when the last game of the season is.

after that, it'd be another month or so before the next one starts, so i'll be needing ur help once again adarq!  8)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 29, 2010, 02:19:45 am
and im slacking on the AD warmup and the core stuff...  :-\
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 29, 2010, 04:45:31 am
nice avitar, it's pacquiao!

im feeling good right now. nothing aching anywhere in fact! if i really stretch out my arms, the  sides of the chest still a tad sore, but nothing major like previous times. couldnt rep out as much on those dips and pullups ytd tho.

ytd on those squats was a different story haha. a few reps i didnt quite manage to explode up.

don't feel sore or anything now, but ytd i felt my hips tho. muscles all feel fine. wonder if im doing somethin stupid, like not loading or using the muscles properly to lift the weights.

no aches/soreness is what we want.. we want to feel fres pretty much all weak..

Quote
i think partially why i havent seen much gains in my vert is due to the fact that despite all the work i put in inside the weights room, i hardly actually ever go out and do the actual jumping. hhahaha! sure hope things change, and i hope i'll be able to dunk off a lob, on that lower rim this weekend, or 2 weeks later, when the last game of the season is.

right that's why thurs/sat are so important.. you've missed some jump sessions but, those days are intended to really get all of your jump volume in.. that's when you should be jumping best based on mon workout and thurs workout #2.. so if you miss those it definitely messes with things a bit, because that jumping needs to be there! hehe

Quote
after that, it'd be another month or so before the next one starts, so i'll be needing ur help once again adarq!  8)

of course!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on June 29, 2010, 04:47:26 am
and im slacking on the AD warmup and the core stuff...  :-\

warmups are intended to fire you up more so that you dont have to 'fire yourself up later' as you workout.. also they help you get loose (get the blood flowing) to help you avoid injury etc.

core work is mainly intended to help you on your lifts and stabilize the pelvis during dynamic movements.

cya
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 01, 2010, 12:51:47 am
week 34
adarq week 6 day 2: wed

AD warmup
fast jog warmup

10 yard sprints x 5
20 yard sprints x 4

broad jumps
about 10~15

dun really know yards, so each sprint was abt 15m for the 10yard, and 20 odd metres for the 20 yards.

for the broad jumps, every jump was 2.5~2.6m. best jump was 2.65~2.7 abt 3 times.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 01, 2010, 12:52:04 am
week 34
adarq week 6: thurs A

FAIL session. fuck.

yesterday's recovery workout became a full blown workout for me.

every sprint was max effort, i was trying to be explosive out of the blocks, and every stride i was focussing on minimising stride time.

hams were abit sore today.
generally don't do too well on outdoor courts, partially cos of the shoes i suppose.

outdoors, i wear my beater huaraches 2k5. comfy as hell, but they were never really very stable. and to make things worse, the midsole on the right shoe was peeling off.

FUCK!

best solitary effort was only 2 inches above.

FUCK FUCK FUCK!!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 01, 2010, 04:26:52 am
week 34
adarq week 6: thurs A

FAIL session. fuck.

yesterday's recovery workout became a full blown workout for me.

every sprint was max effort, i was trying to be explosive out of the blocks, and every stride i was focussing on minimising stride time.

hams were abit sore today.
generally don't do too well on outdoor courts, partially cos of the shoes i suppose.

outdoors, i wear my beater huaraches 2k5. comfy as hell, but they were never really very stable. and to make things worse, the midsole on the right shoe was peeling off.

FUCK!

best solitary effort was only 2 inches above.

FUCK FUCK FUCK!!

shit..... :/
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 04, 2010, 10:54:06 am
aiks im late!

dude, wats the work for this week?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 04, 2010, 04:01:05 pm
aiks im late!

dude, wats the work for this week?

how was jumping on saturday/

hope you got that in time.. usually i post your workout sat night (my time) but last night was a clusterfuck for myself.. sheeit!

workout has more jumping in it also, so get those jumps in!

peace man
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 04, 2010, 04:03:38 pm

week 7:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 7: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- SOME JUMPING: 3-4 sets of 3 max effort jumps

- 24" DJ: 2 x 10

- REA SQUAT: 3x3 : 80kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : ~125-130kg

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 7: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- light jumps: MAX EFFORT FROM ONLY ONE STEP, 3-4 sets of 2 jumps
- LIGHT STRETCH



Week 7: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 6: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- DJ: 18" : 2 x 10
- REA SQUAT: 5x3 : 80kg
- SQUAT: 1 x 8 singles (done explosively, ~15-30s rest between reps) : ~120kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 7: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.




Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 04, 2010, 06:35:37 pm
oooh, thanks man, appreciate the effort!  :)

thurs workout was good, felt good the entire session.

but sat game was against another good team, played hard whole game.
still felt fresh, after the game, but could not better previous efforts, only managed to get most of my palm like 2 or 3 times, though it sure felt like i could go up more :/

damn... not doing too good it seems...
just gotta keep pushing and hope for things to fall thru!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 04, 2010, 06:52:49 pm
dunno why though, my strength levels are at the best ever, and personally i think i look meaner than ever.
was always kinda lean fortunately, and now it looks like i got abit more muscle going on all over, but im still not getting any higher haha... damn!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 04, 2010, 06:56:36 pm
dunno why though, my strength levels are at the best ever, and personally i think i look meaner than ever.
was always kinda lean fortunately, and now it looks like i got abit more muscle going on all over, but im still not getting any higher haha... damn!

ya, well we've got more jumping this week so let's see how that goes! lifts are going to be more intense too.. this week should be good man just focus and go get that shit!

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 05, 2010, 11:43:04 am
week 35
adarq week 7: monday

AD warmup
prehab

3 x 3 ME jumps

24" depth jumps
2 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 125, 127.5

Bench
5 x 40, 50, 60, 70, 80, 77.5, 75, 70

shoulder and trap was bugging, from lugging around a heavy messenger bag for the whole of sat, so decided not to push it..

pullups
17, 10

dips
20, 20

back extensions
20, 20

skipped the rows and core work, was late for work...
cut short the rest time for the pullups as well, oh what a big difference haha...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 05, 2010, 03:10:36 pm
how were the ME jumps?

nice work on those squat singles man!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 05, 2010, 06:10:13 pm
i felt ok, but the vert was nothing to write home about haha.

was jumping in my gym shoes, some nike frees, so it affected my plant abit. i think i gotta show u guys some film or something, i think the plant or runup needs some tweaking, i have a feeling its kinda a sticking point now...

the first set of the squats felt tough.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 05, 2010, 06:11:34 pm
i felt ok, but the vert was nothing to write home about haha.

was jumping in my gym shoes, some nike frees, so it affected my plant abit. i think i gotta show u guys some film or something, i think the plant or runup needs some tweaking, i have a feeling its kinda a sticking point now...

the first set of the squats felt tough.

well make sure you jump in the same shoes all the time.. changing shoes definitely impacts how you plant!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 07, 2010, 10:55:06 am
heh heh heh.......

replaced the workout today with the weekday league game.
its the court where i took my vid. think previous best there was abit of palm. this court is higher than the other one, where i got my entire palm over... so translated over, that jump would probably be about somewhere on my palm.

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.

my planting definitely needs some work. all the time, i was trying to be really forceful and aggresive in the plant, trying to put my strength to use. but the pr jump came when the jump was kinda relaxed, like the plant wasnt really aggressive, more like a smooth jump.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 07, 2010, 11:00:19 am
adarq, what phase of the training am i at now?

was listening in to Jack's audio convo with that explosive edge guy. u were mentioned in that audio interview as well.
they were saying how it might not be that important per se, getting strength levels up, beyond like 2X bw or something.

thing was, they also didnt say what was needed haha...
Title: Re: from bull to beast, hopefully...
Post by: vag on July 07, 2010, 11:14:38 am

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.


There is no standard rule about that , it depends on your measurements:
You must measure:
-Your reach
-Your hand size
-The rim

Example:
My reach is 7'11'' , my hand is 8'' , so my wrist is 7'3''
So , 3'' below wrist is 7'.
So , to touch 3'' below wrist on:
9'8'' ----> i need 32''
9'10'' --> i need 34''
10' -----> i need 36''

Its pretty simple , measure and do the math! :D

Hope it helps...

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 07, 2010, 11:23:45 am
true that... but the only thing i got was my reach, which is a pathetic 220cm.

sucks that i got the short straw haha, born short, with short fingers.  >:(

Title: Re: from bull to beast, hopefully...
Post by: vag on July 07, 2010, 11:32:23 am
true that... but the only thing i got was my reach, which is a pathetic 220cm.

sucks that i got the short straw haha, born short, with short fingers.  >:(



OK , 220 reach means ~ 17cm hands ( maybe less ).
So wrist would be about 203cm.

How high was the rim?
If it was 305cm ( regulation , 10' ) , you jumped 102cm a little bit above 40'' , lets say 40''
If it was 303cm ( 9'11'' ) , you jumped ~39''
If it was 300cm ( 9'10'' ) , you jumped ~38''
And so on...

Huge PR and great jump anyway , congrats... ;)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 07, 2010, 11:42:00 am
thanks...

hahaha, ur the visual vertec!

im stoked i finally got something to show for it man...

been working my balls off in the gym, and the recent lack of results was really disappointing..
hopefully i can dunk one pretty soon.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 07, 2010, 02:43:40 pm
heh heh heh.......

replaced the workout today with the weekday league game.
its the court where i took my vid. think previous best there was abit of palm. this court is higher than the other one, where i got my entire palm over... so translated over, that jump would probably be about somewhere on my palm.

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.

my planting definitely needs some work. all the time, i was trying to be really forceful and aggresive in the plant, trying to put my strength to use. but the pr jump came when the jump was kinda relaxed, like the plant wasnt really aggressive, more like a smooth jump.

YEEEEEEEEEEEEEEEEEEEEEEEEESSSSSSSSSSSSS!!!!!!!!

fuck ya man!

i just woke up and this made my day/week already :D
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 07, 2010, 03:23:53 pm
adarq, what phase of the training am i at now?

you are in a peaking phase after a non-concentrated/very low frequency strength block (1x/week strength block for N weeks).... that is NOT ideal in any sense.. typically you want to be lifting at least 2x/week during the strength block prior to entering this peaking bloc.

in the peaking block all we're trying to do is maintain strength while reducing overall fatigue, so that we can try to PR our jumps.. we're doing that by using squat singles/REA's to really focus on teaching the body to give everything in one effort, not multiple efforts in a row (which when peaking, can cause "starting strength" / rate force development to occur slower).

ideally, after our peaking block, we'd perform a GPP block, with the intended focus of adding muscle/increasing work capacity.. GPP usually should have ~4+ training sessions per week, so, given your previous ability to train only 1x in the weightroom, then i'd imagine if you wanted to do a proper GPP we'd have to throw in a few intense bodyweight lifting/sprinting/jumping sessions throughout the week..

it usually goes like this:

GPP
- ~4 or more days per week of lifting, focus on volume, lots of exercise variety
- ~8 weeks

STRENGTH
- ~2-3x per week of lifting, focusing on moderate volume with heavy lifting, exercise variety becomes more specific, get back to plyos/rea's etc
- ~4-8 weeks

PEAK
- ~2-3x per week of lifting, focusing on intensity with low volume lifting, exercise variety is very specific, increase intensity of plyos/rea's, take extra rest days if needed prior to max jumping/sprinting sessions
- ~4-6 weeks

that's just a quick run down.. hope that helps!


Quote
was listening in to Jack's audio convo with that explosive edge guy. u were mentioned in that audio interview as well.
they were saying how it might not be that important per se, getting strength levels up, beyond like 2X bw or something.

thing was, they also didnt say what was needed haha...


lol.. jack puts out nice interviews.. there's a nice convo about it on TVS, http://theverticalsummit.com/viewtopic.php?t=4124&postdays=0&postorder=asc&start=200

starts somewhere in July with woodrup posting the interview url.

Check my posts on there, you'll see my stance & kellyb's on the topics that were covered, very briefly, as well as explosive edge's/jack woodrup's.

peace man!!!!!

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 07, 2010, 06:16:39 pm
hell man, i was beginning to think that i just wasnt destined to at least dunk once haha... just glad that something good happened at least once... need to work on my runup/planting!


lifting up to 4x a week in a strength block...  :o
i dun think i could handle that, i meaning squatting a few times a week!

i was asking that cos i dun see u prescribing me those jumping type exercises like lateral jumps and the like...

if thats the case... the current season should be winding up in 2 weeks, afterwhich is a month's break, before the next season.

we'll be doing this peaking thing for a week or 2, after which we're gonna start with blocks of GPP and strength/explosiveness work?

can each block be shortened to say abt 3 weeks or so? i'll confirm how many times a week i can workout! :)
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 07, 2010, 07:22:16 pm
hell man, i was beginning to think that i just wasnt destined to at least dunk once haha... just glad that something good happened at least once... need to work on my runup/planting!

ya man the power is there.. you're really strong right now so..

Quote
lifting up to 4x a week in a strength block...  :o
i dun think i could handle that, i meaning squatting a few times a week!

you misread, I wrote 2-3x per week for strength block :D .. plus some of those can be upper body sessions etc.


Quote
i was asking that cos i dun see u prescribing me those jumping type exercises like lateral jumps and the like...

if thats the case... the current season should be winding up in 2 weeks, afterwhich is a month's break, before the next season.

we'll be doing this peaking thing for a week or 2, after which we're gonna start with blocks of GPP and strength/explosiveness work?

well ya, it would be good to start GPP during that month's break.. that would really allow you to make some good gains in work capacity and setup a better strength/peaking block the next time we do it..

we could modify it a bit so that you're still trying to PR on jumps during the GPP block..

Quote
can each block be shortened to say abt 3 weeks or so? i'll confirm how many times a week i can workout! :)

well, that would lead to a less than optimal cycle.. why 3 week blocks? I personally think we should go:
- GPP : 8 weeks
- STRENGTH : 4 weeks
- PEAK: 4-6 weeks

If you can't do gpp when season starts, then we could definitely do it like:
- GPP : 4 weeks
- STRENGTH: 4 weeks
- PEAK : 4 weeks

we'd have to really work hard as hell during the GPP though, alot of volume.. but it's not as bad as you think, you get used to it :D

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 09, 2010, 01:56:20 am
hmmm... so what are those lateral hop things for? i dun see u prescribing me exotic BW stuff like that haha!

lemme get back to u re the schedule eh?

- GPP : 8 weeks
- STRENGTH : 4 weeks
- PEAK: 4-6 weeks

if this is what is required, then fuck, lets do it.
would i be able to recover in time for the weekend game during my GPP phase?

the travelling time to the company gym is a bitch, so imma go look at the gym memberships near my place...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 09, 2010, 06:15:43 am
hmmm... so what are those lateral hop things for? i dun see u prescribing me exotic BW stuff like that haha!

well i didn't have a good grasp on your training/job/basketball so i mostly just helped you setup those 1x/week workouts.. but now i have a much better grasp on it so, come GPP time for next training cycle you'll be doing lots of that stuff!

Quote
lemme get back to u re the schedule eh?

- GPP : 8 weeks
- STRENGTH : 4 weeks
- PEAK: 4-6 weeks

if this is what is required, then fuck, lets do it.
would i be able to recover in time for the weekend game during my GPP phase?

the travelling time to the company gym is a bitch, so imma go look at the gym memberships near my place...

ya you'd be able to recover by the weekend for sure..

if money is an issue or anything like that, then we can setup a GPP that has 1x/week lifting like you normally do, but with other days being very intense bodyweight/force absorption/low level plyo stuff etc.. so don't freak out, do what is comfortable, we can design an effective under either circumstance.. i prefer more lifting as it will be able to lead to more lean mass gain, but again, do what's comfortable and i will design a full GPP /strength/peak phase for this upcoming training cycle.

the only thing that would stay the same regardless of your gym access would be how many weeks each phase would be..

peace mang!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 09, 2010, 09:51:18 pm
adarq week 7: fri

AD warmup
Prehab

Depth jumps
18" x 10
24" x 10

REA squats
5 x 3 x 80kg

Squats
8 singles x 120kg

cycled thru the following so each column is 1 set.

pullups 17, 15, 12
dips 20, 20, 20
back ext 15, 15, 15

leg raises
3 x 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 09, 2010, 09:58:20 pm
ooh... we'll see abt the next part of the journey i suppose.

its more an issue with the time needed. the gym's having a pretty good promo, so prices are good.
the money i spend on transport would be comparable to the fees for the gym near home.
its just that im used to the company gym, or rather i make a nuisance of myself there and they dun really mind, cos we sorta chummy with everyone else. i mean, i go kinda apeshit trying to psyche myself up before a near limit lift.

and even more so, cos im really hoping this next round will be really good, im preparing to really concentrate and go full blast on it, lifting once or thrice a week, whatever is needed, just doing what is optimal. just that, well, work and school comes into the picture. u tell me what i should do, and i'll see if i can work the job and sch around it haha.

thank goodness im at my last couple of modules, so it should be relatively easier on the school front.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 09, 2010, 10:51:02 pm
haha, now that ur also online adarq, its sat morning, abt 11am now.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 09, 2010, 11:03:14 pm
haha, now that ur also online adarq, its sat morning, abt 11am now.

hhaha! i need to get a singapore clock on my widgets..
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 09, 2010, 11:25:04 pm
ooh... we'll see abt the next part of the journey i suppose.

its more an issue with the time needed. the gym's having a pretty good promo, so prices are good.
the money i spend on transport would be comparable to the fees for the gym near home.
its just that im used to the company gym, or rather i make a nuisance of myself there and they dun really mind, cos we sorta chummy with everyone else. i mean, i go kinda apeshit trying to psyche myself up before a near limit lift.

and even more so, cos im really hoping this next round will be really good, im preparing to really concentrate and go full blast on it, lifting once or thrice a week, whatever is needed, just doing what is optimal. just that, well, work and school comes into the picture. u tell me what i should do, and i'll see if i can work the job and sch around it haha.

thank goodness im at my last couple of modules, so it should be relatively easier on the school front.

ah..well, you won't need to be psyching yourself up during GPP, so at least for that block you wouldn't need that kind of gym.. I personally think you should get gym access where you can go multiple times per week, and it's very convenient for you to get there.. so ya, new gym sounds like the way to go, but you could still use your other gym once in a while, especially when you're going more intense during strength block.

convenient access to gym = best bet.. you can get in there multiple times per week, and it doesn't take forever getting there.

peace mang
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 11, 2010, 05:41:01 am
hey adarq, whats this week's work?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 11, 2010, 05:59:41 am
hey adarq, whats this week's work?

did you do anything saturday, like jumps/bball? ya man i will upload your week tomorrow when i wakeup.. so like 3pm EST, which is early by your time for what i remember..

how you feeling etc?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 11, 2010, 06:25:30 am
game was postponed. caught despicable me, funny shit.

feel pretty good all round. thought the back was perfectly recovered, but that sore bit at the lower left still slightly bugging. but just take it that im perfectly good, i'll cut back abit if i find things too tough :)

there's this spot on the ankle that's kinda bugging, but thats from a bad sprain from a year or so ago. always been there since. anything one can do to cure it?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 11, 2010, 06:26:14 am
btw, does it matter which foot i stick out first on the DJs?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 12, 2010, 05:09:55 am
game was postponed. caught despicable me, funny shit.

feel pretty good all round. thought the back was perfectly recovered, but that sore bit at the lower left still slightly bugging. but just take it that im perfectly good, i'll cut back abit if i find things too tough :)

there's this spot on the ankle that's kinda bugging, but thats from a bad sprain from a year or so ago. always been there since. anything one can do to cure it?

have you tried icing it? that would be my first suggestion.. whatever bugs it, ice it right after.. and ice it at night.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 12, 2010, 05:11:05 am
btw, does it matter which foot i stick out first on the DJs?

somewhat.. if you plant LR, then you should generally be going off the box with RIGHT leg first, but you do LR and RL plants so, you should mix it up.

typo'd ^^^^^

example: doing dj's, normal LR planter, lead off with right leg (bring foot off box) so that you swing your left leg into the plant as you drop, this makes it similar to a LR plant.

example: doing dj's, normal RL planter, lead off with left leg (bring foot off box) so that you swing your right leg into the plant as you drop, this makes it similar to a RL plant.

if you prefer using the other leg to lead off the box, because it feels more comfortable, yet you still get higher, go with that. :)


oh crap, must paste workout

shit, gimmie 5min.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 12, 2010, 05:16:59 am
notice the DJ volume increased for both days.. really focus on those, get proper rest between reps (15-30 seconds) and proper rest between sets (5 minutes).. also squat numbers went up once more.

of course, if anything feels weird or squat singles feel a little too heavy, feel free to drop it down slightly.. but otherwise, kill that shit!


week 8:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 8: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- SOME JUMPING: 3-4 sets of 3 max effort jumps

- 24" DJ: 3 x 10, 5 min rest between sets

- REA SQUAT: 3x3 : 80kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : first set 127.5, second set 130 IF POSSIBLE, otherwise both sets 127.5

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 8: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- light jumps: MAX EFFORT FROM ONLY ONE STEP, 3-4 sets of 2 jumps
- LIGHT STRETCH



Week 8: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 8: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- DJ: 18" : 3 x 10
- REA SQUAT: 5x3 : 80kg
- SQUAT: 1 x 8 singles (done explosively, ~15-30s rest between reps) : ~125kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 8: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.




Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 12, 2010, 05:31:11 am
damn...

i was doing DJs the other day, and the thought came to me. i think i jump mostly off RL now (meaning right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff). gotta make a mental note to see how i jump haha!

meaning i should stick out my right foot first, drop off, and jump?
haha, damn, i was doing it left foot first. not sure why, just came naturally, maybe cos of the past SLRVJ influence.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 12, 2010, 05:41:06 am
damn...

i was doing DJs the other day, and the thought came to me. i think i jump mostly off RL now (meaning right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff). gotta make a mental note to see how i jump haha!

shit i typo'd in my other reply..

http://www.adarq.org/forum/progress-journals-experimental-routines/from-bull-to-beast-hopefully/msg9243/#msg9243

check it..

bottom line, do what feels best and gets you the highest, but check that post, that'll explain how it normally should go:

check this, i'm a LR planter, right leg comes off box before i drop: http://www.youtube.com/watch?v=0efalqyxhRM&fmt=22



Quote
meaning i should stick out my right foot first, drop off, and jump?
haha, damn, i was doing it left foot first. not sure why, just came naturally, maybe cos of the past SLRVJ influence.

well, what do you normally use? i would imagine left leg would feel most natural and get you the highest since you are a RL planter.. that is, left leg coming off the box first, then drop.

??

peace!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 12, 2010, 05:50:00 am
ah.... right u are.

my left leg comes off the block first.

DLRVJ: RL now (if it means right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff)
SLRVJ: jumps off left leg
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 12, 2010, 05:57:06 am
ah.... right u are.

my left leg comes off the block first.
[/quotes]

nice, stick with that!

Quote
DLRVJ: RL now (if it means right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff)
SLRVJ: jumps off left leg

ya, tvs/adarq have come up with easy acronyms for jumping:

RL-DLRVJ = right left plant, double leg jump, right leg hits ground first, then left, then jump
LR-DLRVJ = left right plant ...
L-SLRVJ = left leg single leg vert
R-SLRVJ = right ..
SVJ = standing vert

:D

but ya i find it odd you plant RL on DLRVJ and jump off left for SLRVJ lol... ;d

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 12, 2010, 09:37:01 pm
week 36
adarq week 8: mon

AD warmup
prehab

ME jumps, did a handful.

Depth jumps, 24"
3 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 130kg
3 singles x 132.5kg
3 singles x 130kg

on the 2nd set, felt that the first 10-20% of the concentric portion wasnt as fast as could be, though the rest of the way up was as fast as previous sets, so dropped the weight abit. but pissed with myself, i went on and did somemore.

4 x 100kg

2 x 4 x 90kg
of this thing like REA, where i drop, but instead of going up explosively, i tried to absorb the weight. my weak idea of working my force absorption.

OHP (replaced the bench with it, as i felt like i havent done this for a long time)
5 x 20, 30, 35, 40, 40
10 x 30
10 x 25
15 x 20

pullups 17
back ext 25
dips 25
leg raises 15

then i got chased out by the gym. or rather, it was the last 15mins, and i had to rush off for my shower. haha.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 19, 2010, 05:25:34 am
where you been man ???
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 19, 2010, 12:37:17 pm
couldnt do day 3 of the work last week, bogged with work.

played a game on the recovery workout day, and then another on sat.

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 19, 2010, 12:37:37 pm
week 37
week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135

pullups
20, 12
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 19, 2010, 12:39:55 pm
couldnt do too much, chest abit of achings from coughing haha.

just realised that my squat singles are almost at my previous PR weights. gosh.

whats in for this week adarq?!

there's a camp organised by sedale threatt and his son coming by, its a 3 day thing. still thinkin if i should sign up or not. not too sure if it'll help my game haha. just found out that dude was the starting point after magic, and was their main player for a few seasons!
Title: Re: from bull to beast, hopefully...
Post by: LBSS on July 19, 2010, 01:10:38 pm
Quote
sedale threatt

Badass name. You should go, based on that alone.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 19, 2010, 01:44:42 pm
hahaha, cant imagine how much fun the media had with his name in his time...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 19, 2010, 05:58:46 pm
couldnt do too much, chest abit of achings from coughing haha.

ah.. that sucks.

Quote
just realised that my squat singles are almost at my previous PR weights. gosh.

ya man you are a beast right now..

Quote
whats in for this week adarq?!

ill post the rest of the week a bit later today.. but that workout was from monday right? good stuff.. you improvised it well.

Quote
there's a camp organised by sedale threatt and his son coming by, its a 3 day thing. still thinkin if i should sign up or not. not too sure if it'll help my game haha. just found out that dude was the starting point after magic, and was their main player for a few seasons!

cool.. why not? sounds fun..

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 21, 2010, 08:20:29 am
hey adarq, lets get started on the GPP thing!

6 weeks? 8 weeks?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 21, 2010, 03:24:30 pm
hey adarq, lets get started on the GPP thing!

6 weeks? 8 weeks?

alright let's do it.. ill post up the initial workout split in a bit.. how often can you hit the gym, 2-3x/week right?

peace
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 21, 2010, 04:49:29 pm
im just posting lower first, start with that.. we're going to do an upper/lower split so we can really get some volume in.. ill post the rest later, gotta go do some training!

can you get in jumps before the workout? like at the new gym or whatever? if not replace it with some max effort SVJ's for now.. we need to jump max 2-3x/week.


don't go nuts on first day with weight, those shouldn't be 8RM's today.. back off a bit and get used to the rest periods.


CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4 x 3 @ 95 lb., 1 minute rest between sets
- SQUAT: (??) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (??) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (??) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: 4 x 5, 1 minute rest between sets, keep it moderate weight

- CORE:
- STRETCH:


peace man!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 21, 2010, 05:50:28 pm
alrighty dude, i'll start next week fresh!

can u help me with the weights abit, like u used to? :)
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 22, 2010, 12:09:36 am
alrighty dude, i'll start next week fresh!

can u help me with the weights abit, like u used to? :)

yup.. will do.. :P
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 22, 2010, 04:06:14 am
sweet, thanks!

for the REA squats, u meant 95kg right?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 22, 2010, 04:12:32 am
sweet, thanks!

for the REA squats, u meant 95kg right?

shit, forgot to put it in kg, nope, i meant 43 kg or so.. real light.. we're backing off slightly on REA for a bit to give you a break, but still doing it to retain efficiency on the movement.. we'll be getting back into heavier ones, but right now just go light on them.

peace!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 22, 2010, 07:40:22 am
Ahh... Alrighty. In a way, im glad to see the drop in load, at least for awhile. Lower back's been complainin abit.

Wat does mr stand for? Max rate, ie max rep speed?

This previous 8 week cycle u put me thru, i think i gained perhaps 4-5 inches. Thing is, i still feel like i could've gone higher, but i haven't been able to produce.

I can put in ok work in the gym, but i think my aerobic capacity is shit haha. I see vag do like 20-30 ME jumps, i get winded by the time i get to ten. But i can run a 9:50 2.4km, which is abt a 1.5 mile... Which i tot was at least average haha :/
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 22, 2010, 03:33:30 pm
Ahh... Alrighty. In a way, im glad to see the drop in load, at least for awhile. Lower back's been complainin abit.

Wat does mr stand for? Max rate, ie max rep speed?

multi response: http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10122/#msg10122

Quote
This previous 8 week cycle u put me thru, i think i gained perhaps 4-5 inches. Thing is, i still feel like i could've gone higher, but i haven't been able to produce.

ya, as you get in better shape/jump more in this gpp, it'll transfer better into strength/peak phase.. better than our last peak phase.

Quote
I can put in ok work in the gym, but i think my aerobic capacity is shit haha. I see vag do like 20-30 ME jumps, i get winded by the time i get to ten. But i can run a 9:50 2.4km, which is abt a 1.5 mile... Which i tot was at least average haha :/

not bad.. I get winded when i'm doing tons of jumps too man.. it's like running a bunch of small sprints, that's why you have to make sure your rest is good between each jump and between sets of jumps.. ~1 min rest between jumps, 2-3 min between sets of jumps :F

i'll post other workouts later.

peace man
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 23, 2010, 03:58:15 am
template for now, but i know you'll probably want to do military press etc so just give me any feedback:

as far as sessions go:
- lower A = warmup, sprint, max effort jumps, plyo, lifts
- upper A = warmup, standing verts, tempo sprints for conditioning, lifts
- lower B =  warmup, sprint, max effort jumps, plyo, lifts
- upper B = warmup, standing verts, tempo sprints for conditioning, lifts

gimmie any feedback/concerns etc on the routine!

peace



CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4 x 3 @ 95 lb., 1 minute rest between sets
- SQUAT: (??) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (??) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (??) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:









CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:





CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ 45 lb., 1 minute rest between sets
- BOX SQUAT OR PIN SQUAT: 3 x 8, 2 minutes rest between sets
- BARBELL OR DB PAUSED (3sec) WALKING LUNGE: (135+) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:










Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 24, 2010, 02:19:23 pm
for those tuck jumps, do i tuck my knees to chest, or as i see it from ur vid, heels to butt?

also,
- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
  - 2 min rest between supersets

do i superset push1 with pull1, or push1 with push2?
cos the sets are not matching, like for S1, its 3 x 8, and then 4 x 8...

thanks!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 24, 2010, 02:20:19 pm
did 50 pushups before hitting the showers yesterday.

played some good old fashioned streetball today, loved it.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 24, 2010, 02:27:34 pm
the whole thing looks damn exciting!

just got a tub of syntha 6 in... got some caffeine and beta alanine pills left...
i think im ready!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 24, 2010, 04:08:19 pm
for those tuck jumps, do i tuck my knees to chest, or as i see it from ur vid, heels to butt?

either way is fine, i just have some tight hamstrings/hip flexors so i don't get my knees up as easily as most might.. but either way is fine.. go for thigh parallel with ground if you can, definitely not knee to chest though.. if you can't get thigh parallel it's fine, a few degrees below (like what im doing) works well too..

Quote
also,
- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
  - 2 min rest between supersets

do i superset push1 with pull1, or push1 with push2?
cos the sets are not matching, like for S1, its 3 x 8, and then 4 x 8...

thanks!


superset push1 with pull1.. ya the sets don't match because i always go for a bit more back work than chest/tri work.. :) so you'd do one set by itself for the pulls after you're done with the 3 supersets of push/pull.

peace!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 24, 2010, 04:09:28 pm
the whole thing looks damn exciting!

just got a tub of syntha 6 in... got some caffeine and beta alanine pills left...
i think im ready!

sick!!!!!

btw, what flavour syntha-6 did you buy? syntha-6 is amazing haha.. cookies n cream or vanilla ...... :DD:D:D:D:D:
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 24, 2010, 04:18:19 pm
the last tub i had was cookies and cream, mixed with milk it was just super.

i got myself choc this time. already got a tub of vanilla gainer type mix from proteinfactory, i credit it as the biggest factor in my weight gain from 63 to 69kg.

protein powders are a godsend to me, i just cant find enough protein food, as asian diets are generally heavy on rice, and i cant cook to save my life.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 24, 2010, 05:10:28 pm
the last tub i had was cookies and cream, mixed with milk it was just super.

i got myself choc this time. already got a tub of vanilla gainer type mix from proteinfactory, i credit it as the biggest factor in my weight gain from 63 to 69kg.

protein powders are a godsend to me, i just cant find enough protein food, as asian diets are generally heavy on rice, and i cant cook to save my life.


Quote
that 10RM thing for 20 is insane, dont think i'll be able to do it.

adarq, my back is bugging abit after all those squats. should i try to bring up the back, via deadlifts or otherwise?
i've never done a deadlift set in my life, i mean i tried, but i could never get used to the form...

you are warming up very good right? deadlifts would only bug it more.. add in high rep hypers to get some blood flow into the erector spinae, see how that feels.. but if your back is bugging we need to change something or fix it, it's not good for the back to be bugging.. try icing that area for 10-15 min a few times today, see if that has any effect.

:/
Title: Re: from bull to beast, hopefully...
Post by: Joe on July 24, 2010, 05:12:33 pm
the last tub i had was cookies and cream, mixed with milk it was just super.

i got myself choc this time. already got a tub of vanilla gainer type mix from proteinfactory, i credit it as the biggest factor in my weight gain from 63 to 69kg.

protein powders are a godsend to me, i just cant find enough protein food, as asian diets are generally heavy on rice, and i cant cook to save my life.

I need to buy another tub of protein powder. I liked ON whey gold standard.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 24, 2010, 05:18:28 pm
i'll stick to the original plan for abit adarq, dun wanna cut any corners. full blast mang!
will report back if it gets worse tho.

joe, for me, i prefer syntha 6, because of the added carbs. good for a PWO mix.
if ur getting ON, i'd suggest just getting gaspari's myofusion, those taste superb as well.

musclemilk taste is one of the best, but they're one of the most expensive around...

HAHA! as u can see, i've tried most of the major brands of powders already...
Title: Re: from bull to beast, hopefully...
Post by: Joe on July 24, 2010, 05:25:57 pm
i'll stick to the original plan for abit adarq, dun wanna cut any corners. full blast mang!
will report back if it gets worse tho.

joe, for me, i prefer syntha 6, because of the added carbs. good for a PWO mix.
if ur getting ON, i'd suggest just getting gaspari's myofusion, those taste superb as well.

musclemilk taste is one of the best, but they're one of the most expensive around...

HAHA! as u can see, i've tried most of the major brands of powders already...

You can just use milk and add sugar if the carbs are a concern. I eat bananas post workout too, so that's some more carbs.

I will consider syntha-6 for my next purchase, however. What is their strawberry flavour like? I do not like chocolate.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 24, 2010, 05:34:52 pm
i'll stick to the original plan for abit adarq, dun wanna cut any corners. full blast mang!
will report back if it gets worse tho.

alright well, this routine should be less intense on your back, it's less heavy maximally.. so hopefully you feel fine doing it, if not, you got to tell me.. :)

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 24, 2010, 05:38:33 pm
yea man, im glad its a bit of a break from squatting maximally. hope it doesnt affect current strength levels though.

not too sure what weights to attempt tho, do u want me to feel it out as i go along?

joe, i cant bring milk and sugar to work u see, too much of a hassle. i get to the gym either before or after work, depending on which shift im on.
Title: Re: from bull to beast, hopefully...
Post by: Joe on July 24, 2010, 05:43:16 pm
yea man, im glad its a bit of a break from squatting maximally. hope it doesnt affect current strength levels though.

not too sure what weights to attempt tho, do u want me to feel it out as i go along?

joe, i cant bring milk and sugar to work u see, too much of a hassle. i get to the gym either before or after work, depending on which shift im on.

Mix the shake in the morning?

How is the syntha-6 strawberry flavour?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 25, 2010, 06:00:34 am
yea man, im glad its a bit of a break from squatting maximally. hope it doesnt affect current strength levels though.

not too sure what weights to attempt tho, do u want me to feel it out as i go along?

go by feel at first.. we'll build off that and get to the right percent of 1RM after a week, but keep it a bit lighter for the first week.. for example, on a 3x8, don't 8RM that's for sure, do 3x8 with something you could do for 3x10 etc..

we're easing into it for a week so it would be pointless to go all crazy about the exact weights u know? go by feel, it'll be just as good.. keep from straining maximally on any of the final reps.

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 25, 2010, 08:26:57 am
haha, joe, i've never premixed a shake and leave it there for a day before, much prefer to drink on the spot.

nv tried strawberry to be honest, but i'd imagine syntha 6 to be good for all the flavors, unless u already dun like strawberry flavored stuff.

alright adarq, mental note to go easier tmr! excited abt the whole thing!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 25, 2010, 08:34:35 am
question adarq, will i be doin any drills that might improve my actual jumping abit?
i'll see if i can post a vid up, but i feel that im lacking somethin... just think that i should have been able to go up at least a few inches more.. :/
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 25, 2010, 03:54:20 pm
question adarq, will i be doin any drills that might improve my actual jumping abit?

not really.. we're just going to be doing lots of jumping and jump-assistance exercises like the low-level reactive work.. your jump isn't as bad as you think it is, form wise, you just need to jump maximally more and your form will come together better.

Quote
i'll see if i can post a vid up, but i feel that im lacking somethin... just think that i should have been able to go up at least a few inches more.. :/

where's your vid you posted, of your jumps? i want to check it out again, it's buried somewhere in your journal.. :)

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 26, 2010, 02:46:57 pm
week 38
GPP week 1: monday

Prehab:
shoulder rotations, Peterson stepups, cobras

some warmup sprints.
sprints
5 x ~20m, incline abt 15-20 degrees. couldnt find a safe flat road to run haha.

ME jumps
abt 8 times. not at a rim, so couldnt gauge.

MR tuck jumps
4 x 10

REA squats
4 x 3 x 42.5kg

Squats
8 x 90, 85, 85

18" stepups. not too sure abt the height, but just below my knee.
3 x 8 x 60kg

Reverse lunge
3 x 8 x 15kg each hand

calf raises
4 x 5 x 80kg, feet elevated abit on small 5kg plate

pullups
3 x 10

dips
3 x 15
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 26, 2010, 04:48:39 pm
week 38
GPP week 1: monday

Prehab:
shoulder rotations, Peterson stepups, cobras

some warmup sprints.
sprints
5 x ~20m, incline abt 15-20 degrees. couldnt find a safe flat road to run haha.

ME jumps
abt 8 times. not at a rim, so couldnt gauge.

MR tuck jumps
4 x 10

REA squats
4 x 3 x 42.5kg

18" stepups. not too sure abt the height, but just below my knee.
3 x 8 x 60kg

Reverse lunge
3 x 8 x 15kg each hand

calf raises
4 x 5 x 80kg, feet elevated abit on small 5kg plate

pullups
3 x 10

dips
3 x 15

nice, but did you forget to include squat? :D

- SQUAT: (??) 3 x 8, 2 minutes rest between sets

we've got to progress those reverse lunge weights into something beastly :P

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 26, 2010, 06:05:47 pm
oops, edited already.

haha, its the first time im doin reverse lunges, so i thought to start slow, seein how i had another 3 days more.
but yea, 60kg in total is weak sauce haha!
i was trying to do it with my hams, and not to rely on quad, due to zgin's comments of reverse lunges being ass rape making me think its more a posterior exercise haha!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 26, 2010, 06:50:13 pm
oops, edited already.

haha, its the first time im doin reverse lunges, so i thought to start slow, seein how i had another 3 days more.
but yea, 60kg in total is weak sauce haha!
i was trying to do it with my hams, and not to rely on quad, due to zgin's comments of reverse lunges being ass rape making me think its more a posterior exercise haha!

yup, the reverse lunges are for glutes/hams, just keep shin near perpendicular with the ground and have the back leg's knee a few inches from ground, and the glutes will get smashed :D

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 27, 2010, 12:31:38 pm
week 38
GPP week 1: Tues, upper A

Prehab: shoulder, vmo, cobras

sprint warmup
SVJ: 2 x 5

Tempo sprints: 50m (approx 70%)
1 x 5
1 x 3

S1: Bench
8 x 60, 65, 67.5
S2: Seated rows
8 x 45, 45, 45, 45

S2: incline DB bench
8 x 17.5, 20, 17.5
S2: weighted pullups
8 x 5, 5, BW, BW

S3: pulley tricep pushdown
8 x 21, 24, 24
S3: EZ bar bicep curls
8 x 10, 15, 15
S3: shoulder matrix
8 x 5, 5 , 5

raised plank
1.5 min
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 27, 2010, 12:33:38 pm
i think my back need more work as compared to the front.

i could do more for the incline bench, but had to cut back abit to save some gas for the pullups.

its the first time im doing sets of more than 8 reps, gotta get used to it...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 27, 2010, 12:47:17 pm
darq, could u do the weights in kg? :D

for the walking lunges, im afraid the highest i can go is 60kg, cos the heaviest db is 30kg, and doin it with a barbell is impossible... :(
Title: Re: from bull to beast, hopefully...
Post by: LBSS on July 27, 2010, 03:57:50 pm
darq, could u do the weights in kg? :D

Winner of the laziest forum member of the day award  ;)
Title: Re: from bull to beast, hopefully...
Post by: vag on July 27, 2010, 04:14:18 pm
darq, could u do the weights in kg? :D

Winner of the laziest forum member of the day award  ;)

x2,2 ( that is the kg to lbs transformation ratio ) ! :D
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 27, 2010, 05:15:30 pm
i think my back need more work as compared to the front.

i could do more for the incline bench, but had to cut back abit to save some gas for the pullups.

its the first time im doing sets of more than 8 reps, gotta get used to it...

ya that's why we're doing more back work (pulls) than presses.

ya we're just breaking in right now, we'll have some strength sessions thrown in eventually.. but right now it's all volume!

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 28, 2010, 12:31:32 pm
week 38
GPP week 1: Wed, lower B

warmup, prehab
sprint warmup
sprint: 3 x ME, approx 20m

ME jumps

(fuck, forgot the tuck jumps!)

jump squats
5 x 3 x 20kg

Pin squats
8 x 60, 80, 90

DB walking lunges (3sec pause)
7, 5, 4, 5 x 25kg each hand

grip gave out on this, had to drop the weights, and regroup before retrying.

dips
2 x 20

pullups
1 x 15

losing grip, couldnt hang on properly :/
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 28, 2010, 12:32:25 pm
how do i do seated calf raises?

unilaterally, with DB on thigh?

or perhaps, setting it up at the smith?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on July 28, 2010, 04:15:34 pm
wassup for next week dude?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 28, 2010, 05:24:34 pm
how do i do seated calf raises?

unilaterally, with DB on thigh?

or perhaps, setting it up at the smith?

go DB on thigh, front of foot on some plates.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 28, 2010, 05:25:44 pm
week 38
GPP week 1: Wed, lower B

warmup, prehab
sprint warmup
sprint: 3 x ME, approx 20m

ME jumps

(fuck, forgot the tuck jumps!)

jump squats
5 x 3 x 20kg

Pin squats
8 x 60, 80, 90

DB walking lunges (3sec pause)
7, 5, 4, 5 x 25kg each hand

grip gave out on this, had to drop the weights, and regroup before retrying.

dips
2 x 20

pullups
1 x 15

losing grip, couldnt hang on properly :/

if grip is an issue, is it possible to do barbell ? or how about wrist straps for the db's? wrist straps would help alot.

nice session man!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on July 29, 2010, 04:38:38 am
wassup for next week dude?

u still gotta do upper B broham!

:D

i'll post each workout like I do with rip, once you finish upper B.. with weights etc..

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 01, 2010, 03:25:20 am
week 38
GPP week 1: thurs, upper B

no time, really running late, so skipped the sprints.

S1: DB flat bench: 3 x 5 x 25kg, pause at bottom
S2: Seated rows: 4 x 5 x 50kg, pause at back

S2: dips: 3 x 17
S2: pullups: 3 x 8, 1 x 5

S3: pulley tricep pushdown
8 x 26, 24, 24, 26kg

S3: DB bicep curls
8 x 7.5, 10, 7.5, 10kg

S3: shoulders matrix
4 x 8 x 5kg
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 01, 2010, 08:54:45 pm
heya adarq, whats it for this week?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 01, 2010, 09:30:49 pm
got abit of vids in.
taken at the end of the upper B session. not too often that my colleague and i manage to hit the gym together haha.

wished i could take a vid of the runup, but there wasnt much space, it was poolside haha.

http://www.youtube.com/watch?v=w07IW6ukQSs

http://www.youtube.com/watch?v=ZZwjm-Xq7kA

http://www.youtube.com/watch?v=p93u_4UtLfQ
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 01, 2010, 09:32:59 pm
http://www.youtube.com/watch?v=zkciMlK4e9I

this was the first one, early on.
Title: Re: from bull to beast, hopefully...
Post by: zgin on August 01, 2010, 09:54:55 pm
that runup is fast as fuck. ever think about slrvj?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 01, 2010, 11:42:41 pm
which one did u mean dude?

i actually began as a SLRVJer. highest i got was abt 3 inches over the same rim, pretty consistently. this was before i began training seriously here. before i started, my DLRVJ was worth rubbish, couldnt get rim at all. best now is the whole hand over, but its still very inconsistent, i think alot of work is needed still...

maybe i need to strengthen my ankles too, both were sprained before, and the right one still isnt healed completely i think.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 02, 2010, 01:25:26 am
nice jumps man, i'll post workout stuff later tonight.

how high is that ceiling?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 02, 2010, 06:26:48 am
CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4 x 3 @ 45kg, 1 minute rest between sets
- SQUAT: (90, 90, 90) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (62.5kg?) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (20kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 03, 2010, 01:31:30 am
week 39
GPP week 2: mon, lower A

prehab, warmup

warmup sprints
sprints: 5 x 20m

ME jumps: a handful
MR tuck jumps: 4 x 10

REAs:
4 x 3, 45kg

Squats
3 x 8, 90kg

18"stepups
3 x 8: 60, 60, 65kg

Reverse lunges
3 x 8, 20kg

BB calf raises
4 x 5: 90, 100, 100, 100, 100kg

pullups
3 x 11

dips
2 x 17

core
did some cable chopping thing, but reversed the direction, from low to high
2 x 5 each side.

no time to stretch, it was either stretch and go home without the shower, or shower and head home.
i chose the shower, for the wellbeing of fellow passengers on the bus ride home :p
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 03, 2010, 01:32:50 am
winged the workout, as i left before u posted adarq.
luckily i didnt go too far off, tried to add abit of weight to the previous workout.

stepups were tough, maybe cos my legs are short or something.
when i had my foot on the step, my thigh was abt parallel to the floor.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 03, 2010, 05:23:01 am
winged the workout, as i left before u posted adarq.
luckily i didnt go too far off, tried to add abit of weight to the previous workout.

stepups were tough, maybe cos my legs are short or something.
when i had my foot on the step, my thigh was abt parallel to the floor.

good work man, sorry about that.. damn different side of the world thing strikes again, but you got it right pretty much. ill paste next one tomorrow when i wake up so you get it on time.

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 03, 2010, 11:14:02 am
finished upper A already heh heh...

same, just tried to add abit of weight to each exercise...

i find that i finish upper body days faster...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 05, 2010, 05:04:31 am

CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ (30kg), 1 minute rest between sets
- PIN SQUAT: (85,85,85) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (25kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 06, 2010, 04:13:15 pm
GPP week 2: tues, upper A

prehab, sprint warmup

SVJ: about 10

tempo sprints
40m, 2 x 5

S1: bench
8 x 65, 70, 72.5
S2: seated rows
8 x 45, 50, 55, 55

S2: incline DB bench
8 x 20, 22.5, 22.5
S2: weighted pullup
4 x 8 x 7.5kg

S3: pulley tricep pushdown
8 x 24, 26, 28
S3: EZ bicep curls
8 x 12.5, 15, 17.5
S3: shoulder matrix
4 x 8

reverse cable chops
2 x 5 (each side) x 19(dunno how heavy, assume to be kg)
hanging leg raises
2 x 10
plank
1 x 2mins
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 06, 2010, 04:14:11 pm
GPP week 2: wed, lower B

prehab, warmup
sprint warmup

ME sprints
3 x 20m

ME jumps: 7-10
MR tuck jumps: 4 x 10

jump squats
5 x 3 x 25kg

pin squats
8 x 80, 90, 95

DB walking lunges
5 x 5 x 30kg each hand

had to modify to sets of 5, cause grip wasnt up to 8 reps

seated DB calf raise
3 x 10 x 30kg

dunno how to add more weight, thats the heaviest DB in the gym...

pullups
3 x 11
dips
3 x 16

reverse chops
2 x 5
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 06, 2010, 04:14:31 pm
week 39
week 2 GPP: thurs, upper B

sprint warmup
SVJ
tempo sprints: 1 x 6

S1: DB paused flat bench
5 x 25, 28, 28
S1: paused seated rows
5 x 45, 50, 55, 60

S2: dips
16, 17, 18
S2: paused pullups
4 x 8

S3: pulley triceps pushdown
8 x 26, 26, 26, 29
S3: DB biceps curls
8 x 10, 10, 12.5, 15
S3: shoulder matrix
4 x 8 x 5kg

reverse chops
2 x 5 x 19
reverse crunches
2 x 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 06, 2010, 04:14:55 pm
whats it for the next week dude?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 07, 2010, 11:32:55 am
yo yo adarq!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 08, 2010, 03:31:20 am
yo yo adarq!

yo, will post whole thing tomorrow.. all 4 days..

btw, why not do mon/tues, thurs/fri.. i wouldn't do mon,tues,wed,thurs.. too cluttered.

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 08, 2010, 05:31:32 am
thanks alot man, thought u'd been away or something!

yea, that sounds like a good idea. had thought u wanted it that way lol.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 08, 2010, 03:46:21 pm
CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4 x 3 @ 45kg, 1 minute rest between sets
- SQUAT: (92.5 or 95, most likely 92.5, 92.5, 92.5) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (62.5kg, 62.5, 62.5) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (22.5kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80+kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
















CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : (70,70,70) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (50,50,50,50) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (22.5,22.5,22.5) 3 x 8
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 8
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ (30kg), 1 minute rest between sets
- PIN SQUAT: (90,90,90) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (30-32.5kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

















CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : (28,28,28) 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (55,55,55,55) 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:




peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 10, 2010, 11:39:10 am
did my lower A today, minus the dips, cause there's a 3pt contest thingy for the rec league, and im taking part.
not gonna win it for sure, since i didnt train for it at all, but still... gonna have fun anyways.

i'll only be able to do one upper body workout on thurs dude, then the Lower B on fri. so since i can only do 1 upper body wo this week, should i try to up the weights a little?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 10, 2010, 06:54:38 pm
did my lower A today, minus the dips, cause there's a 3pt contest thingy for the rec league, and im taking part.
not gonna win it for sure, since i didnt train for it at all, but still... gonna have fun anyways.

hah nice! how did it go?

Quote
i'll only be able to do one upper body workout on thurs dude, then the Lower B on fri. so since i can only do 1 upper body wo this week, should i try to up the weights a little?

ya if you can then sure.. you could also throw in a few extra sets here and there too.

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 11, 2010, 11:04:05 pm
haha, couldnt feel my shot at all, epic fail lol. didnt help that i was the only one shooting jumpshots, while everyone else were doing setshots.

got to the final round of the skills contest, but after i missed the first pass thru the hoop i knew i couldnt win the top placing alr, so horsed around, got 3rd.

one good thing came outta it though, legs were pretty sore, but got 3 inches above the rim still. hopefully this means that when i get out of this GPP phase, i can get a few inches...
tried SLRVJ once, got 1 inch above lol. also a fail.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 12, 2010, 10:40:48 pm
week 40
week 3 GPP: lower A, tues

warmup, prehab
sprint warmup

sprints: 5 x 20m
SVJ: abt 10 total
MR tuck jumps: 4 x 10

supposed to do ME jumps, but was lookin at the wrong page, and did SVJ instead :/

REA squats: 4 x 3 x 45kg
Squats: 3 x 8 (92.5, 95, 95)

18" stepups
3 x 8 x 62.5

DB reverse lunge
3 x 8 x 22.5

calf raises
4 x 5 x 85

pullups
3 x 10
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 12, 2010, 10:41:10 pm
week 40
week 3 GPP: upper A, thurs

warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.

S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50

S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW

S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 12, 2010, 11:11:11 pm
week 40
week 3 GPP: upper A, thurs

warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.

S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50

S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW

S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg

next time just submax the sprints.. it'll help recovery :D

peace
Title: Re: from bull to beast, hopefully...
Post by: LBSS on August 12, 2010, 11:29:18 pm
haha, couldnt feel my shot at all, epic fail lol. didnt help that i was the only one shooting jumpshots, while everyone else were doing setshots.


People still actually shoot set shots?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 13, 2010, 01:13:58 am
Ah... Alright, wil do adarq!
Well, it was a 3pt contest thingy, 25 shots in 1:30 is kinda taxing..
I dunno wat the definition of a setshot is, but its like, gather, aim, shoot+jump at the same time, instead of jump, den shoot...
One of the deadliest shooters, he doesnt get up too much, shoots fucking fast. Just crazy. Got 8 or nine in a row.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 13, 2010, 01:16:04 am
Im feeling pretty strong right now, feel like i can pr my bench if i tried...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 13, 2010, 05:32:49 am
Im feeling pretty strong right now, feel like i can pr my bench if i tried...

haha nice! how the legs feeling? this is getting stronger phase so !

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 14, 2010, 03:55:13 am
i dunno abt the legs frankly, the squats were alright, lunges felt tough at times.
but i did get abt 2-3 inches in a fatigued and sore state, so i hope that means im onto somethin good.

i've been seeing alot of journals here talkin abt squat stance dude, what is a powerlifting stance anyway? toes more flared out, knees pointing further out?

if thats the case, i think im like that too. frm ur vids of u dong the squats, i notice that u point ur knees almost straight infront... is that better for vert?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 14, 2010, 06:10:46 am
i dunno abt the legs frankly, the squats were alright, lunges felt tough at times.
but i did get abt 2-3 inches in a fatigued and sore state, so i hope that means im onto somethin good.

that's definitely good though..

Quote
i've been seeing alot of journals here talkin abt squat stance dude, what is a powerlifting stance anyway? toes more flared out, knees pointing further out?

if thats the case, i think im like that too. frm ur vids of u dong the squats, i notice that u point ur knees almost straight infront... is that better for vert?

well, if you have the hip flexibility/leg-to-torso structure, then this is how you should squat:

http://www.youtube.com/watch?v=R_jxTc2ITA8

if you have really long legs, then form can be changed many ways.. but generally, you want to mimic that form above ^^ as much as possible.. does that look like your squat? hehehe

my legs are long and my hip has gotten injured from going deep, so that's why i squat the way i do.. though i have been squatting a bit different lately, i'll try and video it on saturday or sunday.

peace!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 14, 2010, 01:56:08 pm
haha, i dunno man, the first dude's back is like ramrod straight. i'll see if i can get a vid up or somethin.

what's it for next week?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 15, 2010, 02:22:45 pm
i think its gonna be too late for u to post lower A already, so its alright, i'll wing it abit, add abit of weight to last week.

can u do up the next 3 days? thanks eh!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 16, 2010, 05:23:57 am
i think its gonna be too late for u to post lower A already, so its alright, i'll wing it abit, add abit of weight to last week.

can u do up the next 3 days? thanks eh!

shit......... in my dehydration i didn't post..i forgot rip's journal too if it makes you feel any better heh :/ use the template though, you'll be good.

sorry :/

i'll upload the rest tomorrow i'm beat.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 09:40:29 am
http://www.youtube.com/watch?v=CqsHNJcbSRA


http://www.youtube.com/watch?v=4gZcZtM8SMo


http://www.youtube.com/watch?v=aoyFrchB5PM
Title: Re: from bull to beast, hopefully...
Post by: Joe on August 16, 2010, 09:48:49 am
Do not look up when you squat. Keep your head facing directly forwards or a little bit down. You should, however, be driving you head back into the bar.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 10:17:13 am
head straight, but back into bar... meaning like how a chicken cocks its head back?

why's that so eh?
Title: Re: from bull to beast, hopefully...
Post by: Joe on August 16, 2010, 10:36:35 am
head straight, but back into bar... meaning like how a chicken cocks its head back?

why's that so eh?

I mean that you should tense the muscles in your neck, while keeping your neck in line with your spine, which means facing a bit down.

It helps to maintain tightness throughout the entirety of your back.
Title: Re: from bull to beast, hopefully...
Post by: LBSS on August 16, 2010, 11:11:31 am
I think he might just be doing that thing that Chinese oly lifters do when they're repping out squats, you know, where they nod their head a little bit. The first guy in the video from a few posts ago does it at the bottom of his reps and Frank Yang does it, too, haha.

http://www.youtube.com/watch?v=Xd8JsXHhPhE
Title: Re: from bull to beast, hopefully...
Post by: Joe on August 16, 2010, 12:14:07 pm
I think he might just be doing that thing that Chinese oly lifters do when they're repping out squats, you know, where they nod their head a little bit. The first guy in the video from a few posts ago does it at the bottom of his reps and Frank Yang does it, too, haha.

http://www.youtube.com/watch?v=Xd8JsXHhPhE

Dude, it is a communist ploy to fuck up the evil west's necks...DUH.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 01:15:04 pm
week 40
GPP week 3: lower B

warmup, prehab (shoulder, vmo, back)
sprint warmup
sprints 4 x 20m

MR tuck jumps: 4 x 10

jump squats: 5 x 3 (30kg)
pin squats: 3 x 8 (90kg)

DB paused lunge: 3 x 5 (30)
seated calf raise: 4 x 10 (30)

pullups: 11, 12, 13
dips: 16, 17, 18
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 01:15:18 pm
haha, funny shit!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 16, 2010, 04:29:19 pm
Do not look up when you squat. Keep your head facing directly forwards or a little bit down. You should, however, be driving you head back into the bar.

ya i agree.. occipito-pelvic reflex, hyperextending the neck can hyperextend the low back.. i like back to be pretty neutral on squat.

but squats looked good, nice power on each rep.

how were those jumps? how high did you touch on rim ?

peace!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 05:12:43 pm
ek 41
GPP week 4: lower A, monday

warmup, prehab(glutes, cobras)
sprint warmup
sprints: 4 x 20, incline

ME jumps: 10-15 tries.

pullups: 3 x 11
dips: 2 x 17

DB reverse lunge: 2 x 8 (25kg)

REA squats: 4 x 3 (50kg)
Squats 4 x 8 (95, 97.5, 97.5, 90)

had a meeting at work, couldnt be late, and rack was taken up by a dude chatting in between benching, hence the all over workout. :(
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 05:14:55 pm

ya i agree.. occipito-pelvic reflex, hyperextending the neck can hyperextend the low back.. i like back to be pretty neutral on squat.

but squats looked good, nice power on each rep.

how were those jumps? how high did you touch on rim ?

peace!

wtf is an octopus-pelvis reflex lol!

the rim is one of the highest i've seen, never touched it before. half of my first joint only haha!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 05:15:51 pm
how high did u reckon the jump to be adarq?
or our optic-vertic vag?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 16, 2010, 05:20:16 pm

ya i agree.. occipito-pelvic reflex, hyperextending the neck can hyperextend the low back.. i like back to be pretty neutral on squat.

but squats looked good, nice power on each rep.

how were those jumps? how high did you touch on rim ?

peace!

wtf is an octopus-pelvis reflex lol!

lol.. ocipito-pelvic-reflex, hyperextend neck = hyperextend back.

Quote
the rim is one of the highest i've seen, never touched it before. half of my first joint only haha!

ya.. dno, but it definitely looks like it might be above 10'.. so if it is, no idea.. but the jump does look a bit low.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 05:25:30 pm
im still pissed i cant get a fast runup into my DLRVJ.
i mean, one in which i am actually accelerating fully into the jump :/

say adarq, should i do like u do? squat halfway, with feet pointing more towards the front?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 05:27:34 pm
damn the jump looks low? dammit, gonna try again tmr heh heh.



Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 16, 2010, 05:29:41 pm
im still pissed i cant get a fast runup into my DLRVJ.
i mean, one in which i am actually accelerating fully into the jump :/

say adarq, should i do like u do? squat halfway, with feet pointing more towards the front?

nah your squat is good.. your jump isn't bad man, it looks good.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 16, 2010, 05:32:01 pm
haha, then thats worse!
if everything looks fine and dandy, im still not getting up enough!

LOL!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 16, 2010, 05:40:25 pm
haha, then thats worse!
if everything looks fine and dandy, im still not getting up enough!

LOL!

touch - reach :/ heheheh

i mean that's the best way to come up with a number.. so if you knew how high that rim was, you'd have your answer.. but it does look a little high for sure.. it comes off as like a 10'2 or something from eyeing it based on your height etc.. dno..

it just gives off a 'high rim vibe' hehe
Title: Re: from bull to beast, hopefully...
Post by: vag on August 17, 2010, 04:18:11 am
how high did u reckon the jump to be adarq?
or our optic-vertic vag?

Can't say for sure , cam is not steady , its too far out and there's no slo-mo too.
But it looks like 10'2'' touch , if i remember well your reach is 7'5''?
That would be 33'' , +-2
;)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 18, 2010, 09:17:44 am
week 41
week 4 GPP: upper A, tues

sprint warmup, prehab (shoulders, cobras)
SVJ
tempo sprints 1 x 6 uphill

S1: bench: 3 x 8 (72.5, 75, 75)
S1: seated rows: 4 x 8 (50, 55, 60, 62.5)

S2: incline DB bench: 3 x 8 (22.5, 22.5, 25)
S2: weighted pullups: 4 x 8 (7.5, 7.5, 10, BW)

S3: pulley tri pushdown: 3 x 8 (31, 31, 31)
S3: EZ bicep curls: 3 x 8 (17.5, 17.5, 20)
s3: shoulder matrix 4 x 8 (5, 5, 5, 5)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 18, 2010, 09:23:27 am
i'll go see if i can measure the rim tmr.
my reach is 220cm. 7 feet 3 inches... abt 87 inches?
Title: Re: from bull to beast, hopefully...
Post by: vag on August 18, 2010, 09:43:07 am
i'll go see if i can measure the rim tmr.
my reach is 220cm. 7 feet 3 inches... abt 87 inches?

Damn , so small reach , its unfair man!  :-\
But its ok , you make it up with strength! :D

220cm = 86,6'' = 7' 2,6''
So to barely touch a 10' rim you need to jump ~33,5''
That way you can easily calculate how much you jumped every time... ;)
Title: Re: from bull to beast, hopefully...
Post by: zgin on August 18, 2010, 09:53:37 am
i agree, counting frames and estimating head from rim isnt as accurate as measuring your reach, measuring the rim, andmeasuring how far down your hand you hit the rim.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 18, 2010, 12:21:07 pm
yea, i was reading alot of other ppl's journals, every single guy has a longer reach than me.
my fingers are shorter than the length of my palm for pete's sake haha.

but that 220 is max reach barefeet, those frees are abt an inch think i suppose...
Title: Re: from bull to beast, hopefully...
Post by: zgin on August 18, 2010, 12:28:52 pm
yea, i was reading alot of other ppl's journals, every single guy has a longer reach than me.
my fingers are shorter than the length of my palm for pete's sake haha.

my fingers are way shorter than my palm too... maybe its normal

but that 220 is max reach barefeet, those frees are abt an inch think i suppose...
my  7'10 reach is with shoes on. i think my reach is only 7'8.5 without shoes @6'0 barefoot so its not that much of a difference...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 19, 2010, 05:03:37 am
hey man, i'll post template for next week.. so just post up those workouts you do for thurs/fri..
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 19, 2010, 08:59:29 pm
im gonna sleep now, its 9am here, just got home after lower B and a night shift.

adarq, i remember u saying somewhere here that squatdr doctored his VJ pics... how did u find that out??
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 19, 2010, 09:24:46 pm
im gonna sleep now, its 9am here, just got home after lower B and a night shift.

adarq, i remember u saying somewhere here that squatdr doctored his VJ pics... how did u find that out??

well, i til this day have no idea how those 50 SVJ / 55 RVJ pics were done.. but here's the thread where I made my case:

http://www.theverticalsummit.com/viewtopic.php?t=4247&highlight=&sid=a28a7bc3c7e211d2def6447d9fb295c1

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 20, 2010, 08:54:10 am
week 41
GPP week 4: lower B, thurs

warmup, prehab (shoulder, VMO, cobras)
sprint warmup
sprints 7 x 20m uphill

MR tuck jumps: 3 x 10

jump squats: 5 x 3 (32.5kg)
pin squats: 3 x 8 (90, 95, 95)
DB lunges: 3 x 5 (30kg)
seated calf raise: 4 x 10 (30kg)

pullups: 2 x 11
dips: 3 x 17
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 20, 2010, 08:55:44 am
week 41
GPP week 4: upper B, fri

warmup, prehab
tempo sprints: 6 x 50m uphill

S1: paused DB flat bench: 3 x 5 (28, 28, 30)
s1: paused rows : 4 x 5 (50, 55, 55, 55)

S2: Dips : 3 x 17
S2: paused pullups: 4 x 8

S3: pulley tri pushdown: 4 x 8 (29, 31, 31, 34)
s3: DB biceps curls : 4 x8 (12.5, 12.5, 12.5, 15)
S3: shoulder fly matrix : 4 x 8 (5, 5, 5, 7.5)

2 x 1.5 min planks

knew i had 2 days off, so i left almost nothing in the tank, went at the weights hard.
havent pushed my upper body in awhile now haha.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 20, 2010, 09:26:42 am
yo adarq, what are some good ankle strengthening exercises?
Title: Re: from bull to beast, hopefully...
Post by: LBSS on August 20, 2010, 10:18:08 am
yo adarq, what are some good ankle strengthening exercises?

I'm not adarq, but I have been in PT for ankle strengthening for two months now. Here is a quick sample:

Put towel on the floor and put your foot on one end. Curl your toes to pull the towel under your foot until it's all the way under there. Repeat x5. Variation: roll towel up and put it on the ground with your toes right next to it (the towel should be sticking out away from your foot). Pick up the towel with your toes and move it a bit to the inside by rotating your foot. Keep doing that until the towel is all the way in between your legs. Repeat x5.

Stand on one foot for time (30-60s). Stand on one foot while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel with your eyes closed for time (as long as possible). Multiple sets of whichever.

Sit with one foot propped up in the air. Spell out the alphabet in the air with your big toe, using as big a ROM as possible. Then do it backwards. Repeat.

Stand on a step and do calf raises with a 5-second pause at the top, 2x15-20. In between sets, stretch your calves and soleus muscles for 15-20 seconds.

I got tons more where those came from.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 20, 2010, 05:40:43 pm
yo adarq, what are some good ankle strengthening exercises?

i like single leg line hops, forward/back & side to side.. a progression from that would be single leg lateral jumps to stabilize etc.

i need to get some video of that stuff.

here's some of the ankle stuff tho:

http://www.youtube.com/watch?v=Q1zrB0ErkXU
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 21, 2010, 10:50:37 am
ah nice, thanks, i'll try t do it if i have time at the end of workouts...

post up next week's stuff soon eh? :)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 22, 2010, 12:51:42 am
hey man hey man, if possible could u get it done in 15hours time?  :-[
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 22, 2010, 12:53:52 am


I'm not adarq, but I have been in PT for ankle strengthening for two months now. Here is a quick sample:

Put towel on the floor and put your foot on one end. Curl your toes to pull the towel under your foot until it's all the way under there. Repeat x5. Variation: roll towel up and put it on the ground with your toes right next to it (the towel should be sticking out away from your foot). Pick up the towel with your toes and move it a bit to the inside by rotating your foot. Keep doing that until the towel is all the way in between your legs. Repeat x5.

Stand on one foot for time (30-60s). Stand on one foot while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel with your eyes closed for time (as long as possible). Multiple sets of whichever.

Sit with one foot propped up in the air. Spell out the alphabet in the air with your big toe, using as big a ROM as possible. Then do it backwards. Repeat.

Stand on a step and do calf raises with a 5-second pause at the top, 2x15-20. In between sets, stretch your calves and soleus muscles for 15-20 seconds.

I got tons more where those came from.

thx alot man! u sprained ur ankle bad before?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 22, 2010, 05:10:39 am
make sure you get the jumps in mang!!!! upper body has svj's etc..


CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- REA SQUAT: 4 x 3 @ 55kg, 1 minute rest between sets
- SQUAT: (try for four sets of 97.5, dropping to 95 i fatigued) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (62.5kg, 62.5, 62.5) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (30kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80+kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
















CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : (75,75,75) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (60,60,60,60) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (25,25,25) 3 x 8
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 8
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- JUMP SQUAT: 5 x 3 @ (35kg), 1 minute rest between sets
- PIN SQUAT: (95,95,95) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (32.5kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

















CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : (30,30,30) 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (60,60,55,55) 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:




peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 22, 2010, 07:58:17 am
yea! thanks man! gotta try to wake up earlier so i hv enough time at the gym!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 23, 2010, 03:57:43 pm
week 42
GPP week 5: lower A, Mon

warmup, prehab (shoulder, VMO, back)

ME jumps: max of 1 inch above twice
MR tuck jumps: 4 x 10
SL RFI lateral hops: 3 x 10 each leg

REA squats: 4 x 3 (55kg)
Squats: 4 x 8 (97.5kg)
18" stepups: 3 x 8 (62.5kg BB)
DB reverse lunge: 2 x 8 (30, 30)
1 x 5 (30)

calf raise: 4 x 5 (90kg)


skipped the pullups and dips, raining mad outside, couldnt do the sprints.

workout felt tough today, probably lack of sleep over the weekend.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 23, 2010, 05:31:56 pm
i think i kinda like jumping at the higher rim.
gets me fantasising abt how relatively higher i can get in my hoops shoes, and at the court i play my actual games!  :headbang:
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 23, 2010, 08:56:22 pm
say adarq, what would the next phase of the training be like?
and how many sessions a week?

we're at week 5 now, so that means in the best situation, 3 more weeks right?
would it be of detriment if we cut it by a week or 2?
i mean, yea obviously like 8 workouts worth training less, but what other things?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 24, 2010, 06:48:34 am
say adarq, what would the next phase of the training be like?
and how many sessions a week?

we're at week 5 now, so that means in the best situation, 3 more weeks right?
would it be of detriment if we cut it by a week or 2?
i mean, yea obviously like 8 workouts worth training less, but what other things?

well i was planning on 8, we'll see, i mean if you really want too then of course we'll do that.. why you want to cut it by a week or two? just wondering?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 24, 2010, 09:36:06 am
ah, 8 is fine too, we'll stick with that then!  :highfive:

cos the company tourney is starting 1st week sept, but come to think of it, i dun wanna hamper my training for it anyway!
8 it is, lets go lets go!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 26, 2010, 04:19:22 am
fuck i lost my notebook/training log.  :pissed:
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 26, 2010, 05:28:51 am
fuck i lost my notebook/training log.  :pissed:

how much information did you lose? that suck dude.. least you got journal data.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 27, 2010, 11:08:05 am
WEEEE!! turns out i left it at work, and some dude took it and left it on another colleague's desk.

on the cover, i wrote in sharpie 'THE BEAST LOG', ok its silly, but its just me, i do stupid stuff like tt at times hahaha.
and my fren went and added in ^sissy after THE, making it THE SISSY BEAST LOG.
asshole hahaha.

just finished with upper B. gonna write down what i did the last two days soon.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 27, 2010, 06:13:48 pm
WEEEE!! turns out i left it at work, and some dude took it and left it on another colleague's desk.

on the cover, i wrote in sharpie 'THE BEAST LOG', ok its silly, but its just me, i do stupid stuff like tt at times hahaha.
and my fren went and added in ^sissy after THE, making it THE SISSY BEAST LOG.
asshole hahaha.

lol nice!!! funny shit @ the sissy beast log

Quote
just finished with upper B. gonna write down what i did the last two days soon.


do-it hehe!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 28, 2010, 09:15:33 pm
GPP week 5: upper A

warmup, prehab
sprint warmups
SVJ
tempo sprints: 1 x 7

S1: bench: 3 x 8 (75)
S1: 1 sec rows: 4 x 8 (60)

S2: Incline DB Bench: 3 x 8 ( 25, 25, 28)
S2: weighted pullups: 3 x 8 (7.5, 7.5, 7.5), 1 x 10 x BW

S3: Tricep pulley pushdown: 3 x 8 (31, 34, 34)
S3: EZ bicep curls: 3 x 8 (17.5, 20, 22.5)
S3: shoulder matrix 4 x 8 x 5
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 28, 2010, 09:15:44 pm
GPP week 5: lower B, thurs

warmup, prehab
sprint warmup
sprints: 6 x 20

ME jumps
SL RFI laterals: 3 x 10

Jump squats: 5 x 3 (35kg)
Pin squats: 3 x 8 (95)
DB paused lunges: 4 x 5 (30)

pullups: 3 x 11
dips 15, 20
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 28, 2010, 09:15:55 pm
week 42
GPP week 5: upper B, fri

warmup, prehab
sprint warmup
SVJ
tempo sprints: 1 x 5, 1 x 4

S1: paused DB bench: 3 x 5 (30)
S1: paused rows: 4 x 5 (69, 60, 60, 55)

S2: dips: 18, 18, 22
S2: paused pullups: 4 x 8

S3: pulley tri pushdown: 4 x 8 (34, 33, 34, 34)
S3: DB bicep curl: 4 x 8 (12.5, 12.5, 12.5, 15)
S3: shoulder matrix: 4 x 8 (5, 5, 5, 10)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 28, 2010, 09:20:28 pm
2nd ME jump day, had abit of knee tendonitis, max was 2 attempts which just got rim.  :(

weird thing was, i used to get the tendonitis in the left knee, now its the right.

say adarq, i know u said to ice it, but i cant do it immediately after workout, cos of no access to ice.
would it be alright if i get home and do it?

for this tendonitis thing, how does one alleviate it? i read somewhere that strengthening the muscles around would work, but i've been squatting and stuff, so :/

how do u guys ice ur knees? i iced my ankles when i sprained it in the past with towels and ice, made a wet mess.
thinking of getting one of those gel pack things...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 28, 2010, 09:24:30 pm
i've put on abt 3kg, weight now is abt 69.5 - 70.5. and i think much of it is muscle, cos i think i look abt the same in the tummy.

no increase in vert tho, i think a bigger portion of the increase is in the upper body, which means i got more mass to move up  >:(

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 28, 2010, 10:14:10 pm
adarq, for those AF sets, i've been doing it differently as u can see. total reps would be almost my max, but i cant do 1st set to AF, cos i know rep count for subsequent sets that follow would be bad, like for pullups, i bet it would be sth like mayb 10, 6, 4, 3...
is that a bad thing, my way of doing it? should i go for 3 sets of true AF?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 29, 2010, 06:59:12 am
2nd ME jump day, had abit of knee tendonitis, max was 2 attempts which just got rim.  :(

weird thing was, i used to get the tendonitis in the left knee, now its the right.

say adarq, i know u said to ice it, but i cant do it immediately after workout, cos of no access to ice.
would it be alright if i get home and do it?

for this tendonitis thing, how does one alleviate it? i read somewhere that strengthening the muscles around would work, but i've been squatting and stuff, so :/

how do u guys ice ur knees? i iced my ankles when i sprained it in the past with towels and ice, made a wet mess.
thinking of getting one of those gel pack things...

damn tendonitis wtf???? bleh!! have you been warming up good?

ya man ice it when you get home.. just put the ice in a plastic bag and either lie on it or wrap it around using an ace bandage or something..

how long has this tendonitis been bugging you ?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 29, 2010, 07:00:34 am
adarq, for those AF sets, i've been doing it differently as u can see. total reps would be almost my max, but i cant do 1st set to AF, cos i know rep count for subsequent sets that follow would be bad, like for pullups, i bet it would be sth like mayb 10, 6, 4, 3...
is that a bad thing, my way of doing it? should i go for 3 sets of true AF?

i'd go true AF for sure.. regardless of not being able to hit as many reps in the next set, point is to work to almost-failure each set.

peace man

we got to heal that knee up man wtf !@$!

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 31, 2010, 01:32:00 am
week 43
GPP week 6: lower A, monday

warmup, prehab
sprint warmup
sprints: 2x

ME jumps: couldnt do, courts were booked.
MR tuck jumps: 3 x 10
SL RFI laterals: 3 x 10 each leg

REA squats: 4 x 3 (60kg)
squats: 4 x 8 (100)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunges: 3 x 5 (30)

calf raises: 3 x 5 (100)

pullups: 15

rushed workout, by the time i headed to the showers, it was 15 mins to closing.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 31, 2010, 01:35:05 am
whats the rationale for going AF adarq?
so that each set would create more stress, and so more growth?

ytd's lower A workout went alright, tendonitis wasnt that noticeable, but when i woke up in the middle of the night to pee, i could feel the knee. ie, like i could feel its presence..

Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 31, 2010, 05:12:39 am
week 43
GPP week 6: lower A, monday

warmup, prehab
sprint warmup
sprints: 2x

ME jumps: couldnt do, courts were booked.
MR tuck jumps: 3 x 10
SL RFI laterals: 3 x 10 each leg

REA squats: 4 x 3 (60kg)
squats: 4 x 8 (100)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunges: 3 x 5 (30)

calf raises: 3 x 5 (100)

pullups: 15

rushed workout, by the time i headed to the showers, it was 15 mins to closing.

great workout man..
Title: Re: from bull to beast, hopefully...
Post by: adarqui on August 31, 2010, 05:14:04 am
whats the rationale for going AF adarq?
so that each set would create more stress, and so more growth?

ya, just more time under tension per set but not going to complete failure which could negatively impact every other set following the first.. by going AF, you basically leave one rep in the gas tank, keeps you from burning out as easy.


Quote
ytd's lower A workout went alright, tendonitis wasnt that noticeable, but when i woke up in the middle of the night to pee, i could feel the knee. ie, like i could feel its presence..



dammit!

have you tried icing? where on the knee is the pain?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on August 31, 2010, 05:56:34 am

mostly on the top part, nearest the quad..
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 01, 2010, 04:08:28 am

mostly on the top part, nearest the quad..

might want to put a few more days of rest between the lower body sessions, also i'd ice it up a few times per day (10min at least).
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 03, 2010, 10:27:19 pm
abt the knee, just found a bruise on the knee.
so part of the pain most probably came from that.
just remembered my colleague had wheeled his chair into me days before that post.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 03, 2010, 10:27:43 pm
week 43
GPP week 6: upper A, tues

warmup, prehab
sprint warmup
SVJ: a handful
tempo sprints: 1 x 6 incline

went easy abit on the SVJ due to aching knee.

S1: bench: 3 x 8 (75, 80, 80)
S1: 1 sec rows: 4 x 8 (60, 60, 65, 65)

S2: incline bench: (8, 8, 7) x 30kg
S2: weight pullups: 4 x 8 (7.5, 5, 5, 5)

S3: tri pushdown: 3 x 8 (34)
S3: EZ bicep curl: 3 x 8 (20, 22.5, 22.5)
S3: shoulder matrix: 2 x 8 (5)

OHP: 1 x 25 x 20kg(empty bar)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 03, 2010, 10:27:56 pm
week 43
GPP week 6: lower B, thurs

warmup, prehab
sprint warmup
sprints: 1 x 5

no ME jumps as courts were once again full of badminton players.

MR tuck jumps: 4 x 10
SL RFI laterals: 3 x 10

jump squats: 4 x 3 (37.5)
pin squats: 3 x 8 (100)
DB lunges: 4 x 5 (30)

seated calf raise: 5 x 10 (30)

pullups: 3 x AF (15, 10, 7)
dips: 3 x AF (25, 12, 10)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 03, 2010, 10:28:06 pm
week 43
GPP week 6: upper B, fri

pickup ball

S1: paused DB bench: 4 x 5 (30)
S1: paused rows: 4 x 5 (60)

S2: dips: 3 x AF (20, 20, 17)
S2 paused pullups: 4 x AF: (7, 8, 5)

S3: pulley tri pushdown: 4 x 8 (29, 34, 34, 34)
S3: DB bicep curls: 4 x 8 (10, 12.5, 12.5, 12.5)
S3: shoulder matrix: 3 x 8 (5)

OHP: 1 x 25 x empty bar (20kg)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 03, 2010, 10:32:19 pm
that pickup ball idea was bad.
wet body + airconditioned gym later = uncomfortable tummy = feeling like shit

couldnt resist tho, havent touched a ball for like 2 weeks.

if GPP phase is abt incrementing fatigue and deepset fatigue levels, then i think im doing it right haha.
i normally get by with abt 5-6 hours of sleep a day, but these days at work, when we all go out for tea breaks, i often fall asleep at the coffee table.

felt great at the beginning of the ball game, thought i'd be pretty alright, but felt tired when attacking the rim. hahha.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 03, 2010, 10:54:41 pm
adarq, post next week's work eh?

also, for the lunges, im thinking of dropping weight to 25/28, and mayb adding in another set or rep in each set. cos my grip keeps giving out. also, i feel my hams and quads, but i dun really feel my glutes all that much. whats up with that? not deep enough?

for those DB paused bench, can i sub it with BB? cos max DB is 30kg. or should i add set/reps?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 03, 2010, 10:55:21 pm
i think i'll take a pic sometime soon, the added few kg of mass is something i've never had.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 04, 2010, 03:29:00 am
adarq, post next week's work eh?

ya i will tomorrow.

Quote
also, for the lunges, im thinking of dropping weight to 25/28, and mayb adding in another set or rep in each set. cos my grip keeps giving out. also, i feel my hams and quads, but i dun really feel my glutes all that much. whats up with that? not deep enough?

that's odd man, you're doing a wide lunge/deep? you gotta really focus on extended from the hip, it should almost be like an slrvj on the way up, really exploding from the hip.

Quote
for those DB paused bench, can i sub it with BB? cos max DB is 30kg. or should i add set/reps?

i'd try to add reps first.. we want that pause db bench to get beast as hell, but of course safety first so don't do nothing dumb you kno?? but add another rep if you can so that eventually we can hit 32kg etc.

peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 04, 2010, 03:55:16 am
haha, no man, i think i def can get 32DB bench, if there are any!
HAHAHA, now i see the confusion. when i said max DB of 30, i meant that the heaviest DB there is only 30kg!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 04, 2010, 04:05:49 am
haha, no man, i think i def can get 32DB bench, if there are any!
HAHAHA, now i see the confusion. when i said max DB of 30, i meant that the heaviest DB there is only 30kg!

ooooooooooohhhhhhhhh!!!!!!!!!!!!!!!

shit that sucks wtf..

damn man ya i'd still add some more reps, once you get to like 8-10 on pause for 3 sets etc, then we'll switch to barbell.. might happen just after a few sessions you know.

that sucks mang!@$@

hehe
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 05, 2010, 03:50:05 am
be careful of the knee, i took out SL RFI because, even tho it shouldnt be intense on the knee, the lactic acid buildup in that rom could be what is bugging it.. let's take it out and see how you feel.. kill these workouts man!

peace


CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
DONT DO BECAUSE OF KNEE:- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- REA SQUAT: 4 x 3 @ 60kg, 1 minute rest between sets
- SQUAT: (102.5) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (65,65,65) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (30kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80+kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
















CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : (80,80,80) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (65,65,65,65) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (30,30,30) 3 x 8
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 8
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
TAKING THESE OUT BECAUSE OF KNEE, DONT DO IT- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- JUMP SQUAT: 5 x 3 @ (40kg), 1 minute rest between sets
- PIN SQUAT: (102-105) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (32.5kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

















CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB:
SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : (30,30,30) 3 x 8-10, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (65,65,60,60) 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:




peace man
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 06, 2010, 01:38:02 am
i'll be going for lower A in a few hours time, after i knock off.

i did 4 x 8 for squats last week, is the 3 x 8 a typo?
i think i'll go by feel, if i feel alright mayb i'll do 4 sets.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 06, 2010, 01:38:58 am
i'll be going for lower A in a few hours time, after i knock off.

i did 4 x 8 for squats last week, is the 3 x 8 a typo?
i think i'll go by feel, if i feel alright mayb i'll do 4 sets.

ya typo my bad
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 10, 2010, 02:48:05 pm
week 44
GPP week 7: lower A, mon

warmup, prehab

ME jumps, nothing worth mentioning.
MR tuck jumps: 4 x 10

REA squats: 4 x 3 (60)
Squats: 4 x 8 (102.5, 105, 102.5, 105)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunge: 3 x 8 (25)

reverse lunges felt great, mental cue was to visualise each rep as a SLRVJ

calf raise: 4 x 5 (85)

s1: pullups: 3 x AF (14, 11, 9)
s1: dips : 3 x AF (20, 15, 12)

hanging leg raises: 2 x 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 10, 2010, 02:48:19 pm
week 44
GPP week 7: upper A, tues

warmup
prehab
sprint warmup, tempo sprints: 1 x 5

s1: bench: 3 x 8 (80, 82.5, 82.5)
s1: 1sec rows: 4 x 8 (60, 65, 65, 65)

s2: incline DB bench: 3 x 8 (30)
s2: weight pullups: 4 x 8 (5, 5, 7.5, 7.5)

s3: pulley tri pushdown: 3 x 8 (31, 36, 36)
s3: EZ bicep curls: 3 x 8 (22.5, 25, 25)
s3: shoulder matrix: 4 x 8 (5, 5, 7.5, 5 )
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 10, 2010, 02:49:38 pm
made the journey to the gym, only to realise that it was closed due to public holidays, and will be so for the weekend.

pissed, went and met some friends for some pickup. got abt 2 inches above on 1st attempt, 2nd attempt bad timing. no more tries heh heh.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 10, 2010, 02:53:14 pm
bought myself a gel coldpack.

halfway during the pickup session, i could feel my knees emanating heat. like, woah nitro LOL.

tried out the pack on my knees while watching fiba ball, felt great. best 10 bucks i ever spent.
Title: Re: from bull to beast, hopefully...
Post by: PoPe on September 10, 2010, 04:37:24 pm

.... like, woah nitro LOL.


 ;D
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 11, 2010, 11:41:17 am
adarq, my season is starting abt next week man.

can u do up next week's work for mon and tues?

wed will be a scrimmage, so i could possibly do a workout if it got cancelled, then fri will be the first game of the company tourney, and sunday also be the first game of the local open tourney.

pretty excited about all the ball coming up, its been quite awhile since i last played, i bet my game has slipped mad.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 11, 2010, 10:30:31 pm
adarq, my season is starting abt next week man.

can u do up next week's work for mon and tues?

wed will be a scrimmage, so i could possibly do a workout if it got cancelled, then fri will be the first game of the company tourney, and sunday also be the first game of the local open tourney.

pretty excited about all the ball coming up, its been quite awhile since i last played, i bet my game has slipped mad.

will post later 2night.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 12, 2010, 05:34:47 am
adarq, my season is starting abt next week man.

can u do up next week's work for mon and tues?

wed will be a scrimmage, so i could possibly do a workout if it got cancelled, then fri will be the first game of the company tourney, and sunday also be the first game of the local open tourney.

pretty excited about all the ball coming up, its been quite awhile since i last played, i bet my game has slipped mad.

even if you do a scrimmage on wed, can't you still lift? would be good if you could..


Monday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 3x3 : 70kg
- SQUAT: work up to a heavy 5 rep (110kg x 5 or so)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: 3 x 3 each leg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (85+) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (70+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 3 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH












Friday Night:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- Glute bridges: 5 x 30+
- Pushups: 3 x AF
- Single leg glute bridge: 3 x 20-30+

- STRETCH






what will your schedule look like from now on? like this? or will it be different once the company tournament is done?

peace!@!@
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 12, 2010, 11:43:07 am
my last term of school is gonna start pretty soon, that will be mon, tues, fri.

with the weekly league games on sat, that pretty much leaves me only weds and thurs for the next phase of my training.

the last week of GPP was abit short, but all in all, i felt it went pretty well. i mean, i was maxing at 80 odd for triples on the bench before i began, now i can do 80 for reps.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 12, 2010, 04:21:47 pm
my last term of school is gonna start pretty soon, that will be mon, tues, fri.

with the weekly league games on sat, that pretty much leaves me only weds and thurs for the next phase of my training.

the last week of GPP was abit short, but all in all, i felt it went pretty well. i mean, i was maxing at 80 odd for triples on the bench before i began, now i can do 80 for reps.


ya.. you made some good progress man, it'll carry over to strength focus 2x/week very well.

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 12, 2010, 05:21:05 pm
it best be man.. my vert is suffering right now... :(
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 13, 2010, 11:23:52 am
week 45
strength block: week 1, monday.

warmup
prehab
basketball warmup

ME jumps: only a handful
MR tuck jumps: 4 x 10

REA squats: 3 x 3 (60)
Squats: 5 x (90, 100, 110, 115, 120)

BB reverse lunge: 2 x 3 (60)

s1: pullups: 2 x AF (15, 13)
s1: dips: 2 x AF (18, 15)
s1: back ext: 2 x 20
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 13, 2010, 11:27:14 am
my first ME jump i got 1st joint on the rim. after that the next few attempts couldnt even get rim. pah.

i did only 2 sets of the lunges cos my left foot/toes. they are aching and abit sore.
when i lunge with my right foot (right in front, left at the back), my back foot tends to have only the toes in contact, and taking the weight. they feel kinda sore.

dont feel it with my right foot tho :/
not sure why.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 13, 2010, 12:53:54 pm
hmm... adarq, what phase of the training am i at now eh?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 13, 2010, 02:29:05 pm
hmm... adarq, what phase of the training am i at now eh?

strength phase, good job on squat!

sucks about the jumps man, you need a week off from lifting maybe? what you think (because of the knee aches/toes/overall fatigue)? strength phase is going to help reduce alot of that fatigue though.. we should be stronger going into strength/peak than we were last time when you had those PR jumps.

cya
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 14, 2010, 09:18:38 am
week 45
strength phase week 1: tues

warmup, prehab

s1: bench: 3 x 5 (85, 87.5, 85kg)
s1: 1 sec rows: 3 x 5 (70)

s2: incline DB bench: 4 x 5 (30)
s2 weight pullups: 4 x 5 (7.5, 10, 15, 17.5)

s3: tri pushdown: 3 x 8 (34)
s3: EZ bicep curls: 3 x 8 (22.5, 27.5, 25)
s3: shoulder matrix: 3 x 8 (5)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 14, 2010, 09:21:26 am
i dunno whether i need the break anot, im feeling pretty strong now, except for the left toes LOL. but i find that i need to ramp up my weights like how i did in the past for my triples.

like, when i tried to go frm 70 to 90 for squats, while i could still do them, i didnt feel as good as i should, and only really warmed up in the later sets. i suppose i need to really ramp like by 10kg increments, even if its just 2 or 3 reps.

i dunno abt the toes though, they def feel it still.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 14, 2010, 04:13:12 pm
week 45
strength phase week 1: tues

warmup, prehab

s1: bench: 3 x 5 (85, 87.5, 85kg)
s1: 1 sec rows: 3 x 5 (70)

s2: incline DB bench: 4 x 5 (30)
s2 weight pullups: 4 x 5 (7.5, 10, 15, 17.5)

s3: tri pushdown: 3 x 8 (34)
s3: EZ bicep curls: 3 x 8 (22.5, 27.5, 25)
s3: shoulder matrix: 3 x 8 (5)

great work man on the bench!




i dunno whether i need the break anot, im feeling pretty strong now, except for the left toes LOL. but i find that i need to ramp up my weights like how i did in the past for my triples.

like, when i tried to go frm 70 to 90 for squats, while i could still do them, i didnt feel as good as i should, and only really warmed up in the later sets. i suppose i need to really ramp like by 10kg increments, even if its just 2 or 3 reps.

i dunno abt the toes though, they def feel it still.

i think we're good then, volume is going to drop alot in comparison to GPP, we get to really focus on getting in some heavy lifts and getting it done.. occasional volume days when needed.

glad that you're feeling real strong, it's showing on the lifts.. lets blast through all your old weights prior to the gpp.

peace!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 14, 2010, 06:01:00 pm
im glad that the lifts are going up, hopefully the very, which was tthe main goal, starts going up too.

on a sidenote, i was surfing tnation, and the guys in the forums, some are seriously badass. nowhere near them at all!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 15, 2010, 12:07:40 pm
4 x 15 BW calf raises each leg.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 17, 2010, 03:13:20 pm
rust showed, missed all 4 of my jumpers.
got 10plus points off drives and 2 freebies. should've just been more aggressive from the get go, instead of settling for the shot in the 1st half.

lost by 6 points, so im pissed abt the 4 missed attempts.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 17, 2010, 03:13:38 pm
whats up for next week adarq?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 18, 2010, 04:36:04 am
whats up for next week adarq?

sup mang, what's your schedule like next week???

pc
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 19, 2010, 04:40:45 pm
i can hit the gym thurs and fri.
mon thru wed i can do BW stuff if required.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 19, 2010, 04:48:51 pm
i can hit the gym thurs and fri.
mon thru wed i can do BW stuff if required.

you have a game saturday right?

we're losing some structure, because thurs/fri would have to be way less volume in order to play alright saturday.. shiiiiiiit.






Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 70kg
- SQUAT: work up to a heavy 5 rep (125kg x 5 or so for top set)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 3 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Friday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (87.5) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (72.5+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 2 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 2 x 5
  - 2 min rest between supersets

- CORE
- LIGHT STRETCH
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 19, 2010, 05:51:29 pm
fuck im stupid bro.
its actually wed and thurs that im free to hit the gym!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 20, 2010, 06:16:18 pm
haha, adarq, good to see that 2 hander. tho i've always preferred 1 handers, stuff like cockbacks...

sure wished i could throw one down soon man!

and yea, can u redo this week's work for me? thanks a mil!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 21, 2010, 04:27:27 pm
ah, wed/thurs gives a little more room for training upper..

peace man



Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 70kg
- SQUAT: work up to a heavy 5 rep (125kg x 5 or so for top set)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 4 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Friday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (87.5) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (72.5+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 3 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 22, 2010, 09:02:59 am
week 46
strength phase: lower

warmup, prehab

MR tuck jumps: 4 x 10

REA squats: 4 x 3 (70kg)
squats: 5 x (90, 100, 110, 120, 125, 115, 100)

pullups: 1 x 20


very short workout, 1 of the shortest i had so far. rain made sprinting impossible, courts were fully booked, and i had to rush off for work. not a good combi.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 23, 2010, 12:24:54 am
week 46
strength phase: lower

warmup, prehab

MR tuck jumps: 4 x 10

REA squats: 4 x 3 (70kg)
squats: 5 x (90, 100, 110, 120, 125, 115, 100)

pullups: 1 x 20


very short workout, 1 of the shortest i had so far. rain made sprinting impossible, courts were fully booked, and i had to rush off for work. not a good combi.

damn that sucks... good job on squat/pullups though.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 27, 2010, 03:50:18 am
whats it for this week adarq?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 27, 2010, 05:59:01 am
whats it for this week adarq?

what's your schedule, same ?



Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 75kg
- SQUAT: work up to a heavy 5 rep (127.5kg-130kg x 5 or so for top set if possible)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 4 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (90) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (75+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 27, 2010, 06:07:17 am
week 46
strength phase: upper

warmup, prehab

s1: bench: 3 x 5 (85, 90, 87.5) only got 4 reps on 90 tho.
s1: 1 sec rows: 3 x 5 (72.5)

s2: incline DB bench: 3 x 6 (30)
s2 weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: tri pushdown: 3 x 8 (34, 36, 36)
s3: EZ bicep curl: 3 x 8 (25)
s3: shoulder matrix: 3 x 8 (5, 7.5, 7.5)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 27, 2010, 06:07:48 am
yea same, weds thurs.

yr really getting up good these days man!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 29, 2010, 05:27:03 am
week 47
strength: lower

warmup, prehab
sprint warmup
sprints: 2 x 20m uphill

ME jumps: did not do, courts booked by badminton ppl.
MR tuck jumps: 3 x 10
depth jumps: 2 x 5, just below knee ht

REA squats: 4 x 3 (70, 75, 75, 75)
squats: 5 x (100, 110, 120, 127.5)

BB reverse lunge: 2 x 3 (60)

didnt do all 4 sets due to left toe aches.

pullups: 22
dips: 25
back ext: 2 x 20

leg raises: 2 x 15
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 29, 2010, 05:29:24 am
was kinda surprised how i could only do 25 dips, before doing a true AF set, i was sure i could do at least 30, seeing how i was repping them out in previous weeks.

(http://img.photobucket.com/albums/v323/cowed77/Picture001.jpg)

(http://img.photobucket.com/albums/v323/cowed77/IMG_0058.jpg)


Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 29, 2010, 05:38:12 am
i don't know if it's just that you're closer to the cam, but you definitely look bigger in the second pic.. a little less lean possibly (very slightly), but still look thicker.

peace!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 29, 2010, 05:38:35 am
first pic from sometime back, 2nd pic was just now.
1st pic abt 65kg, 2nd abt 70.

4odd kg of what i think is mostly muscle, so the last GPP phase was quite good in some aspects.

i get more trips to the line these days too, from being able to muscle up shots to get a shot foul CALL when im attacking the rim, instead of inbound passes.

im still damn unhappy though, my numbers tho not awesome as conpared to guys/monsters like rip, rutger, flander, chris, are still pretty decent in their own right.

but they're getting jumps around 40, while im still stuck in the low to mid 30s. fuck. i couldnt care less if i squatted 80kg, if i could get up to 40 man.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 29, 2010, 05:41:56 am
i think lean ness levels are at most just a hair. i see myself in the mirror in the morning as a barometer, and the last 2 bottom abs are just a hair less defined as compared to then, if i remember correctly.

but to be able to gain like 10-12 pounds of mass in 2 months is kinda amazing to me.

much thanks for the amazing programming adarq!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 29, 2010, 05:43:18 am
would that be abt 10% bf?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 29, 2010, 05:46:43 am
first pic from sometime back, 2nd pic was just now.
1st pic abt 65kg, 2nd abt 70.

4odd kg of what i think is mostly muscle, so the last GPP phase was quite good in some aspects.

i get more trips to the line these days too, from being able to muscle up shots to get a shot foul CALL when im attacking the rim, instead of inbound passes.

im still damn unhappy though, my numbers tho not awesome as conpared to guys/monsters like rip, rutger, flander, chris, are still pretty decent in their own right.

but they're getting jumps around 40, while im still stuck in the low to mid 30s. fuck. i couldnt care less if i squatted 80kg, if i could get up to 40 man.

i see your frustration and i'm also frustrated, but we're still in the program, not yet peaking.. we're in strength phase, trying to bump that squat/lifts up good (safely), which prepares us for those sessions consisting of singles/more power stuff etc..

the last actual ME jump session you did was on september 13th, or am i wrong? i mean, we want to get in some max jumps at least 2x/week, not just the tucks/dj's/basketball, those max jump sets are pretty important..

don't get discouraged right now mang, we're still trying to put everything together, btu those jump sessions are really important and need to be a nice amount of max effort jumps.

peace!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 29, 2010, 05:48:02 am
i think lean ness levels are at most just a hair. i see myself in the mirror in the morning as a barometer, and the last 2 bottom abs are just a hair less defined as compared to then, if i remember correctly.

but to be able to gain like 10-12 pounds of mass in 2 months is kinda amazing to me.

much thanks for the amazing programming adarq!

np man, that was definitely some great mass gain, we just have to keep getting stronger now.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on September 29, 2010, 05:49:00 am
would that be abt 10% bf?

definitely looks 10% or lower, like 8-10% or so
Title: Re: from bull to beast, hopefully...
Post by: LBSS on September 29, 2010, 10:27:29 am
Second what adarq said. 9-10%. Good work, man.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 30, 2010, 04:21:21 pm
week 47
strength, upper

BW: 67kg

s1: bench: 3 x 5 (85, 87.5, 87.5)
s1 1 sec rows: 3 x 5 (75)

s2: incline DB bench: 3 x 7 (30)
s2: weight pullups: 4 x 7 (10, 15, 17.5, 7.5)

s3: Triceps pushdown: 3 x 8 (34, 35, 36)
s3: EZ bicep curls: 3 x 8 ( 25, 27.5, 22.5)

shoulder front raises: 2 x 20 (2.5)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 30, 2010, 04:24:21 pm
had to modify the workout abit, right side of my body is aching like mad.
couldnt push the weights as much as i could, so tried to do abit more reps.

at the weekday league game, this black dude that looked like that rocky baddie, mowed right into me as he was driving the baseline. calf got hit the worse, limped home ytd night, hobbling around today in the gym as well haha.
shoulder got knocked hard too, sore spot somewhere at the shoulder.

glad the leg workout was done yesterday, otherwise i'd have missed it.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 30, 2010, 04:33:02 pm
thanks for the compliment LBSS!  :highfive:

had 20 points or so, abt half my team's points. we were blown out really badly.
2/3 from 3, made less than 50% on jumpshots tho.

 :rant:only in the weekday team do i shoot so much. the guys were gettin on my case on how i wasnt passing. they were hustled and turned the ball over every single time they got the ball, took too long to make a decision when they received, ended up getting harried. i couldnt pass to them and watch them lose the ball every time, so i did the best i could. of course, 1 man doesnt win a game. selfish play definitely, but i tot that was the best thing to do at the time.

tried to tell them, but they wouldnt listen... damn that blows.
next game imma just pass the ball the entire game and see us get blown up by 50.

gawd, i much prefer my weekend team. fuck i regularly attempt less than 10 shots. everyone playing for everyone else, like how it should be.

ok, rant over. :rant:
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on September 30, 2010, 04:37:13 pm
and i dunno how i lost 2kg like overnight.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 02, 2010, 11:02:45 pm
whats it for next week adarq?

won the weekend game. 1/1 from three, made a few jumpshots, missed 2. went to the line a few times, made all my free throws.

tested vert twice, only got fingers tho :(

Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 03, 2010, 09:21:41 pm
whats it for next week adarq?

won the weekend game. 1/1 from three, made a few jumpshots, missed 2. went to the line a few times, made all my free throws.

tested vert twice, only got fingers tho :(



how many jumps did you take ?




Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 10 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 3x3 : 75kg
- SQUAT: work up to a heavy 5 rep (127.5kg-130kg x 5 or so for top set if possible)
- SQUAT: MSEM style: 8 singles (130kg+), 1min rest between singles

OPTIONAL
- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (90) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (75+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH






ramping up the intensity/volume alot this week, let's see how it goes..
Title: Re: from bull to beast, hopefully...
Post by: bedouindunker on October 05, 2010, 09:08:43 am

dude... you're ripped man!

if you're 8-10 % body fat...

im maybe 12-15 % body fat...

that where i need to be at... same body fat % as you... 8-10 %...

fuck the body fat! i want the same body as you! LOL.

dunking and having a physique like that... thats the ultimate goal!

anyway man... about the create space drills... here they are...

Kobe kill spots!

http://www.youtube.com/watch?v=b9pKrq6EoY4
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 06, 2010, 01:24:08 pm
thanks for the kind words dude, and for the link!
the lower bits appear better in the morning, fwiw haha...

frankly i couldnt care less if i have no abs, and could jump 40 odd inch..

adarq, when u replied i was alr in the gym doing my lower body workout, that was monday. just didnt post, work was hella busy the last 2 days. i was winging it, copying last week's work haha, when i took a break and checked my phone.

who'd hv known the timing was just nice LOL. was in the last 2 sets of my squat sets.

so i prepped myself abit for the MSEM, got 4 reps of 135, 23 for pullups, and 26 for dips.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 06, 2010, 01:37:48 pm
week 37
week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135

pullups
20, 12

not too good, i alr hv  these numbers like 10 weeks ago...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 06, 2010, 10:47:57 pm
week 37
week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135

pullups
20, 12

not too good, i alr hv  these numbers like 10 weeks ago...

right well we have to hit higher numbers this time around..

how did the jumping go, or did you not do any? the max effort jumps prior to the reactive work/lifting etc.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 07, 2010, 11:07:21 am
week 48
strength, lower
monday

warmup, prehab
sprint warmup
sprints: 2 x 20~m

MR tuck jumps: 3 x 10
Depth jumps: 3 x 5, just below knee

REA squats: 4 x 3 (70, 75, 80, 80)
Squats: 5 x (100, 110, 120)
3 x 130

MSEM: 4 singles x 135

pullups: 1 x AF (23)
dips: 1 x AF (26)

back ext: 1 x 20
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 07, 2010, 11:07:38 am
week 48
strength, upper
thurs

warmup, prehab (shoulders, cobras)

s1: Bench: 3 x 5 (87,5, 90, 90)
s1: 1s row: 3 x 5 (75)

s2: incline DB bench: 3 x 7 (30)
s2: weight pullups: 4 x 7 (10, 12.5, 12.5, 12.5)

s3: tri pushdown: 3 x 8 (35, 36, 38)
s3: EX bicep curls: 3 x 8 (25, 27.5, 25)
s3: shoulder matrix: 3 x 8 (5, 7.5, 7.5)

reverse chops: 2 x 8 (16) both left and right

barspeed was good for all sets for bench, so that was great.
DB bench limited by DB, max DB gym had was 30kg, so upped reps.
no one to put the weight for me on pullups, so also limited, and made do with more reps.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 07, 2010, 11:09:15 am
only managed to sneak in a few jumps adarq, court was packed with badminton ppl.

no game this sat tho, so i can do a jump/ball session...

wats it for next week adarq?
can i do triples now instead of sets of 5?
cos i think i need some transition to singles... im slow that way hahaha.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 07, 2010, 11:11:37 am
bedouin that link was great. haha killspots huh... thats where i make most of my jumpshots, around the freethrow area, where i take like maybe a dribble or 2 from receiving. handles not that great as compared to adarq.

those dvds look like they would be incredible... but damn 40USD??? :(
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 07, 2010, 06:28:26 pm
only managed to sneak in a few jumps adarq, court was packed with badminton ppl.

ah.. sucks :/ that happens alot it seems


Quote
no game this sat tho, so i can do a jump/ball session...

nice, get in some big jumps man


Quote
wats it for next week adarq?
can i do triples now instead of sets of 5?
cos i think i need some transition to singles... im slow that way hahaha.

ya, we are transitioning to singles and more DJ's now too soo.. i'll post up workout a bit later.. but dude get in a good jump session saturday.

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 07, 2010, 08:33:14 pm
Hang on abit bro!
Was just thinkin... I came out a gpp phase of 7-8 weeks, and sets of 3 are mostly left during peaking phase right? Think I'll stick to 5rep sets for a week or 2 more, as my 'strength' phase..

Was also thinkin why I'm not doin any plyo stuff, so I added in some dj into my workouts... Also adarq, why am I not doin fancy shmancy stuff like ur vids, those jump splits, hops, kungfu stuff etc? U reckon I dun need those?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 08, 2010, 03:12:30 am
Day-1:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 1x

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: ~20-24" @ 4x3
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 3x3 : 80kg
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (135kg+), 1min rest between singles

OPTIONAL
- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press :  3 x 5
- S1: PULL-1: Seated row (pause 1s) :  3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups :  4 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH






Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 08, 2010, 03:14:45 am
Hang on abit bro!
Was just thinkin... I came out a gpp phase of 7-8 weeks, and sets of 3 are mostly left during peaking phase right? Think I'll stick to 5rep sets for a week or 2 more, as my 'strength' phase..

ya we're still pushing the 5's up while introducing the sets of singles..

Quote
Was also thinkin why I'm not doin any plyo stuff, so I added in some dj into my workouts... Also adarq, why am I not doin fancy shmancy stuff like ur vids, those jump splits, hops, kungfu stuff etc? U reckon I dun need those?

well you are doing hops aren't you? the tuck jumps and stuff like that? sprints, jumps, and hops.

you don't need the vj to split drop etc, would just add too much extra sorness.

pc
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 11, 2010, 09:12:09 am
week 49
strength phase, lower: Monday

prehab: vmo, back
sprint warmup
sprints, 1x

ME jumps: didnt attempt, floor was very very dusty, slipping all over.
Depth jumps 20": 4 x 3
MR tuck jumps: 4 x 10

REA squats: 4 x 3 (75, 80, 80, 80)
squats: 5 x (100, 110, 120)
4 x 130

MSEM singles: 1 x (135, 137.5, 140)

pullups: 1 x AF (24)
dips: 1 x AF (30)

back exts: 2 x 25
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 11, 2010, 09:13:37 am
last week fri, did manage to go to an outdoor court.

shot abit, but there were alot of kids around, so only managed like 8 jumps or so.

got like a few inches above, but all felt submax, so that was pretty good in a way...
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 11, 2010, 09:16:52 am
no soreness in my legs or back now, in fact my arms and upper back are feeling it more hahaha..

mayb the soreness in the legs will come tmr, that always happens to me, but for now im feeling great.

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 13, 2010, 08:16:04 am
didnt manage to hit the gym today, am in the middle of a 11 day stretch of continuous graveyard shift work...

did manage to do abit of BW stuff at this little fitness corner 5 mins away from my place tho.

5 supersets

s1: 10 pullups
s1: 5 dragon flags
s1: 10 dips on parallel bars

felt good to be able to work my core... have been rather lackadaisical abt it when im in the gym, eschewing them for back extensions most of the time...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 14, 2010, 12:04:09 am
didnt manage to hit the gym today, am in the middle of a 11 day stretch of continuous graveyard shift work...


eek !!
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 14, 2010, 09:05:33 am
was wondering where u were dude haha.

wats it for next week?
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 16, 2010, 11:16:27 am
dude! u arnd?
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 17, 2010, 05:54:25 am
dude! u arnd?



yo, try to get those jumps in.. i mean, 2x/week there needs to be some max effort jumps, ie on lower body day and another day (bball day etc).

cya man



Day-1:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 1x

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: 20" @ 4x5
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 3x3 : 80kg
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (137.5-140kg+), 1min rest between singles

OPTIONAL
- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press :  3 x 5
- S1: PULL-1: Seated row (pause 1s) :  3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups :  4 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH




Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 22, 2010, 11:20:45 am
been awhile, totally swamped with work this week.
only managed to hit the gym once this week, and for only an hour.
with time taken for warmups, not much is left for the actual work.

decided to work the legs.

Thurs, lower

warmup, prehab.
sprint, 2 x warmup, 1 x ME.

20" depth jumps: 4 x 3
MR tuck jumps: 4 x 10

REA squats: 4 x 3 (75, 80, 80, 80)
squats: 5 x (100, 110, 120)
MSEM singles: 1 x (130, 135, 137.5, 140)

Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 22, 2010, 11:21:43 am
will do what you planned next week.

sat is the league game, and im planning to play some pickup with mates on sunday mornin, will do more much need jumps then as well.

bummer.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 22, 2010, 11:22:33 am
wanted to go jump today, but smog/haze was real bad.
neighboring country with her fires, blowing all the smoke over dammit.
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 22, 2010, 02:22:21 pm
http://static.itsamonkeybananaraffle.com/mochi-games/street-fighter-ii-champion-edition/arcade_sf2ce_charsel_mochi.swf"


a link i found haha!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 23, 2010, 02:04:35 am
wanted to go jump today, but smog/haze was real bad.
neighboring country with her fires, blowing all the smoke over dammit.

damn.. that sux hah.. get a gas mask ;d
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 23, 2010, 09:19:13 am
so i played today's game.
rim was slightly lower than the high rim i posted a vid of.

off a dropstep, i could get an inch above. this was like my 2nd attempt. (dropstep = 1 step, leading to the plant and jump right?)

needless to say, i was psyched, cos i couldnt do it previously. but during halftime, i tried a few RVJ, only managed at best 2 inches above.
sure i was fatigued, and my groin is sore like no other, but disappointing nonetheless.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 24, 2010, 04:00:18 am
check it:

http://www.adarq.org/forum/adarq-org-special-content/basketball-drills/new/#new

pc!




so i played today's game.
rim was slightly lower than the high rim i posted a vid of.

off a dropstep, i could get an inch above. this was like my 2nd attempt. (dropstep = 1 step, leading to the plant and jump right?)

needless to say, i was psyched, cos i couldnt do it previously. but during halftime, i tried a few RVJ, only managed at best 2 inches above.
sure i was fatigued, and my groin is sore like no other, but disappointing nonetheless.

well, good and bad about the jumps.. i mean those drop step jumps were good, if you got more jump sessions in during the week your jumping would definitely be better.. it's ok man just keep trying to get those sessions in, you have more in you..

peace
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 25, 2010, 09:32:23 am
week 50
strength week 6: upper, Monday

Prehab, warmup

ME jumps
Depth jumps: 3 x 3
ankle hops: 3 x 10

s1: bench: 3 x 5 (85, 85, 87.5)
s1: 1s rows: 3 x 5 (75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: tri pushdown: 3 x 8 (34, 34, 36)
s3: EZ biceps: 3 x 8 (20, 25, 27.5)
s3: shoulder matrix: 2 x 8 (5)

OHP: 1 x 25 x 20kg
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 25, 2010, 09:34:33 am
courts were empty today, so had to go get in some jumps haha.
at the high rim, only got 1 inch above once. thing was, it felt easy, but after i tried to repeat it, i wasnt able to do so.

haha, gonna go for more jumping sessions and see how it goes.
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 26, 2010, 06:18:10 am
courts were empty today, so had to go get in some jumps haha.
at the high rim, only got 1 inch above once. thing was, it felt easy, but after i tried to repeat it, i wasnt able to do so.

haha, gonna go for more jumping sessions and see how it goes.

damn not good heh :/ or is that good, high rim 1" above? i dno :/
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 26, 2010, 08:48:35 am
frankly i dunno man, not much improvement. could it be the increase in mass, i dunno...
Title: Re: from bull to beast, hopefully...
Post by: vag on October 26, 2010, 01:24:57 pm
frankly i dunno man, not much improvement. could it be the increase in mass, i dunno...

How high is that rim again?
I mean your best jumps ever were wrist at 10' rim so about 10'7''. So if that rim is , let's say 10'3'' , it means you were jumping 3'' below your all time PR , with 1 step only , that's not bad at all. It all depends on the rim.
I somehow think we've talked about the same thing again in the past but i don't remember , and im too bored to look back in your journal , LOL  :-\
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 26, 2010, 04:26:53 pm
hahaha, the PR was actually whole palm over, at the lower rim. the high rim is defined as the one i have a vid of haha.

finally am getting a game tmr at the PR rim. we'll see how things go tmr.

those days of jumping high seem so long ago...
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 27, 2010, 07:00:58 am
hahaha, the PR was actually whole palm over, at the lower rim. the high rim is defined as the one i have a vid of haha.

finally am getting a game tmr at the PR rim. we'll see how things go tmr.

those days of jumping high seem so long ago...

hope it went well, shit seems all haywire lately.. hope to see some good jumps when i wake up tomorrow.

regardless, we need to transition into more of a peak block (singles/more DJ/more jumping) right now, see how much you can get out of whatever we've gained, but really jump sessions have to become more frequent to tie everything in together.

pc
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on October 27, 2010, 09:40:01 am
Posting this on the way to work, right after the game...

Short of ppl as usual, played almost entire game.

Got in some jumps after fulltime. Teeheehee got almost my entire palm over, mayb an inch or less to wrist, on every jump after gettin a few 'warmup' jumps in. All felt easy too, like they were submax, so I'm happier by abit now..

Pity the next time I get to the same court is in 2 weeks time..
Title: Re: cowed77's time to get up!
Post by: LBSS on October 27, 2010, 12:35:07 pm
Everyone is changing their journal title now. We'll never be able to find each other's journals again. YOU SEE WHAT HAPPENS, FLANDER?!?!

Title: Re: cowed77's time to get up!
Post by: cowed77 on October 27, 2010, 01:32:03 pm
hahaha!
Title: Re: from bull to beast, hopefully...
Post by: adarqui on October 27, 2010, 02:07:28 pm
Posting this on the way to work, right after the game...

Short of ppl as usual, played almost entire game.

Got in some jumps after fulltime. Teeheehee got almost my entire palm over, mayb an inch or less to wrist, on every jump after gettin a few 'warmup' jumps in. All felt easy too, like they were submax, so I'm happier by abit now..

Pity the next time I get to the same court is in 2 weeks time..

well this is good news.. i'll post the next two workouts later tonight, but what days can you lift? it would be good if you could do like a sun/wed so we can full body it, plyo + singles + some upper work.

is that doable?

peace
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 27, 2010, 03:24:17 pm
yea, it felt good to be able to be so close to pr ht, and hit it so consistently...

oooh, no more strength phase?

hmm... sun/wed isnt doable... but mon/wed, mon/thurs is good!
Title: Re: cowed77's time to get up!
Post by: adarqui on October 29, 2010, 05:54:10 am
games are on sat right? changing it up SLIGHTLY, monday will be the best day for jumping.. sat should be alright too, but monday should be good.. i dropped some upper volume from day 2, included dj's there also.. dropped some extra reactive volume from day 1.. we might possibly throw in some extra msem singles on day 2, but lets see how this goes for one week.. very important, get that max jumping in session 1, if you don't though, get it in on thursday's session.. we need 2x/week, ie, mon/thurs, mon/sat, thurs/sat, etc.. one of those.. preferably mon/thurs or mon/sat.



Day-1: MONDAY
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's <--- GET FIRED UP

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: 24" @ 4x5

- REA SQUAT: 3x3 : 85kg?
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (140kg+?), 1min rest between singles

OPTIONAL
- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's <--- GET FIRED UP

- DEPTH JUMP: 24" @ 4x6
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- S1: PUSH-1: BB Flat Bench Press :  1 x 5, work up to a heavy 5
- S1: PULL-1: Seated row (pause 1s) :  3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups :  3 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH





peace man
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 05, 2010, 12:07:46 am
havent had time the past few days to write down wat i did...

got a bench PR, DJ PR.

normally i get like 1 joint of my fingers on the ceiling, managed to get like 2 joints for 5-6 times total.

gonna go test vert later if possible, hoping for a PR in that too haha...
Title: Re: cowed77's time to get up!
Post by: adarqui on November 05, 2010, 12:13:57 am
havent had time the past few days to write down wat i did...

got a bench PR, DJ PR.

normally i get like 1 joint of my fingers on the ceiling, managed to get like 2 joints for 5-6 times total.

gonna go test vert later if possible, hoping for a PR in that too haha...

whoa, nice, been wondering where you have been.. sounds like you are ready to hit some nice PR jumps, hope so.

peace!
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 05, 2010, 01:10:18 pm
I dunno wat to say really.

Slept 4 hrs, went to work. Headed to court, the pr rim one, some casuals were organized.
Cos there wasn't much time left, I cudnt do my usual warmup of leg swings + glute bridges. Only got some swings in.

Then first possession this big dude ran into me, his knee drivin into my quad. Of cos it hurt, and it felt slightly sore even then.
My legs felt weird too haha, like my calves weren't there. Nv felt like tt before haha.

But well... Fwiw, I was able to match my pr, entire palm over. And I hit it like 5 or 6 times, almost consecutively. Wasn't able to get any higher.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 06, 2010, 06:42:14 pm
I dunno wat to say really.

Slept 4 hrs, went to work. Headed to court, the pr rim one, some casuals were organized.
Cos there wasn't much time left, I cudnt do my usual warmup of leg swings + glute bridges. Only got some swings in.

Then first possession this big dude ran into me, his knee drivin into my quad. Of cos it hurt, and it felt slightly sore even then.
My legs felt weird too haha, like my calves weren't there. Nv felt like tt before haha.

But well... Fwiw, I was able to match my pr, entire palm over. And I hit it like 5 or 6 times, almost consecutively. Wasn't able to get any higher.


you matched your PR *AFTER* that collision into your quad? or before? to me it sounds like after? if after, those matched PR jumps become damn good considering your sleep and that thigh injury.............. it's safe to say you would have DEFINITELY PR'd if that is the case.. if not, still a good jump session.. hope it was the former & hope your leg is fine soon.

???

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 06, 2010, 09:36:00 pm
yea got those jumps after the knock...
a day later, im still feelin the big fella's knee haha... bummer.

gotta work arnd that and work the upper body tmr, and do a lesser vol lower body workout on wed, considering how i got a company tourney game on fri, and how i always take 3 days to recover from a leg workout.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 07, 2010, 12:00:47 am
yea got those jumps after the knock...
a day later, im still feelin the big fella's knee haha... bummer.

interesting................ dammit.


Quote
gotta work arnd that and work the upper body tmr, and do a lesser vol lower body workout on wed, considering how i got a company tourney game on fri, and how i always take 3 days to recover from a leg workout.

ya man rest the legs until you recover a bit more from this, you should be alot better by wednesday i assume..
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 07, 2010, 12:36:55 am
its weird, i always jump like shit at the high court at the company gym, but the pr court has always treated me reasonably well.

forgot to mention that on a whim i tried out my SLRVJ, also after the knock. got 1-2 inches both tries. and now that im typing this, i just realised that the fella ran into my left leg, my jumping leg. cant wait till the next time i get to hit this court again.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 07, 2010, 06:07:48 am
its weird, i always jump like shit at the high court at the company gym, but the pr court has always treated me reasonably well.

sometimes a high rim/goal like that can really shut you down, try thinking about getting more of your hand over than just touching it etc.. on 10', think about getting mid forearm, on high rim, think about getting half of hand, etc.. look a few inches above that rim, don't set your eyes right on the rim.. it's off & on though, sometimes it just looks too daunting, but other times it really helps you get up a bit higher.


Quote
forgot to mention that on a whim i tried out my SLRVJ, also after the knock. got 1-2 inches both tries. and now that im typing this, i just realised that the fella ran into my left leg, my jumping leg. cant wait till the next time i get to hit this court again.

damnnnnn...... that sounded like a promising session.

pc, heal up quick.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 08, 2010, 08:39:28 pm
week 51
Strength, lower: monday

warmup, prehab
sprint warmup

Depth jumps: 4 x 5

REA squats: 4 x 3 (70, 75, 80, 85)
Squats: 4 x (90, 100, 110, 120)
3 x 130

MSEM squats: 1 x (135, 137.5, 140, 142.5)

pullups: 1 x 23
dips: 1 x 30

back ext: 2 x 20
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 08, 2010, 08:39:36 pm
week 51
strength upper: thurs

warmup, prehab
sprint warmup

Depth jumps: 4 x 6
MR tucks: 4 x 10

s1: bench: 5 x (65, 75, 85, 92.5)
1s rows: 5 x (70, 75, 75, 75)

s2: incline DB bench: 3 x 5 (30)
weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: pulley tri pushdown: 3 x 8 (34, 36, 36)
EZ bicep curls: 3 x 8 (20, 25, 27.5)
shoulder matrix: 2 x 8 (5, 7.5)

OHP: 1 x 22 (empty bar)
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 08, 2010, 08:39:48 pm
week 52
1 year anniversary...

couldnt get to the gym, so did 1 BW workout at 1am before sleeping.

warmup jog.
sprint warmup

ME sprints: 4 x ~40m

BW lunges: 2 x 20 each leg

s1: pullups: 4 x 10
s1: dips: 4 x 10
s1: dragon flags: 4 x 5
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 08, 2010, 08:40:38 pm
lunges felt super taxing at the time of performing, tho now they feel no DOMs at all.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 08, 2010, 08:45:42 pm
your lower & upper workouts were both great, 142.5kg on squat is beast'n right now, what's your bodyweight currently? good stuff on the dj's/tucks.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 08, 2010, 08:50:21 pm
im abt 68-69kg.

thing abt squats is, i rember doing triples of 130 sometime back, and those felt like they might be easier then, as compared to now, which is kinda strange haha. i think mayb after tryin to keep the head back, without that headshaking motion has me forgetting to brace my core or something.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 08, 2010, 08:51:16 pm
and whenever i hit a bench PR, the rest of the workout for that day drops off abit. hahaha!
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 08, 2010, 08:53:06 pm
still not getting as high as arowe though.

he's the closest guy to me, in terms of ht and wt. he still has the reach advantage on me tho, pretty much everyone has that over me lol.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 08, 2010, 09:05:23 pm
im abt 68-69kg.

thing abt squats is, i rember doing triples of 130 sometime back, and those felt like they might be easier then, as compared to now, which is kinda strange haha. i think mayb after tryin to keep the head back, without that headshaking motion has me forgetting to brace my core or something.

that 'head shaking' motion does make a big difference, but it takes away from the focus of pure hip/knee drive.. so


and whenever i hit a bench PR, the rest of the workout for that day drops off abit. hahaha!

yup, press PR's are draining.



still not getting as high as arowe though.

well he's getting 37-38" on RVJ, given your measurements you've been at 38" RVJ ... ??? your reach is lower and you grab 10' rim, that's getting up..

regardless, you're getting in more jump sessions now, and incorporating more dj's etc.. you were missing lots of jump sessions before, but you've been pretty consistent lately and your jumping has been good.. most likely you would have PR'd that day when you got your thigh bruised then matched PR for ~5 jumps.. so.. things aren't looking bad from my end, you're on pace for some big PR's soon.

Quote
he's the closest guy to me, in terms of ht and wt. he still has the reach advantage on me tho, pretty much everyone has that over me lol.

u r the forum t-rex for sure.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 08, 2010, 10:04:40 pm
haha... stupid short fingers.

i doubt the PR rim is 10" though haha, gotta go measure it sometime soon.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 11, 2010, 01:36:33 am
week 52
strength, lower: wed

warmup, prehab
sprint warmup

Depth jumps: 3 x 5
MR tucks: 2 x 10

REA squats: 4 x 3 (70, 75, 80)
squats: 3 x (100, 110, 120, 130)

singles: 1 x (135, 140, 145)

pullups: 2 x 15 (5kg)

back extensions: 2 x 20
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 15, 2010, 11:48:53 pm
Had a wisdom tooth and another tooth removed in one sitting ytd. Both on the left upper, a day later now my face is swollen.
Not feelin too good now, and the company game is later. Gonna try to push for a quick lead, and sit out as much as I can.

Think the workouts might hv to take a few days break. :(
Title: Re: cowed77's time to get up!
Post by: adarqui on November 16, 2010, 12:31:59 am
Had a wisdom tooth and another tooth removed in one sitting ytd. Both on the left upper, a day later now my face is swollen.
Not feelin too good now, and the company game is later. Gonna try to push for a quick lead, and sit out as much as I can.

Think the workouts might hv to take a few days break. :(

ahh sucks man.. i couldnt do shit for like a week when i got mine out (4).. that was hell..

mine were impacted, i had lots of bleeding for days.

peace
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 17, 2010, 10:44:29 am
went out on a limb and played the company game with a swollen mouth.

close game, down by 7 with less than 2mins. teammate got an and1 situation, he missed the freethrow. i normally dun stand at the post for freethrows, but i did, not sure why tho. got the rebound off the miss, scored the putback. down 3.

next possession we somehow managed to force a turnover, and somehow the ball ended in my hands. attacked the rim, got the and1, made the freethrow. got fouled again after that, made 1 of 2. and we won. yippee!

got my left quad banged into again on a layup tho.

went down to the gym after that. did 4 x 10 pullups, and 1 x 20 back extensions.

i really cant do any weights this week haha. on the last few reps on pullups, i bit abit and drew some blood. haha. end of workout.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 17, 2010, 10:49:56 am
btw andrew, supercompensation happens/is planned after a GPP/hi vol phase right?
why am i not doin anythin like that?
Title: Re: cowed77's time to get up!
Post by: LBSS on November 17, 2010, 12:59:26 pm
God damn cowed, that's some hardcore Steve Nash shit right there.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 17, 2010, 01:28:51 pm
5 critical points in less than a min, def best clutch performance so far bro. but no workouts thus far this week cos of the swollen mouth haha.

sure hope the next game is smooth sailing tho, dun like heart attacks.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 17, 2010, 09:25:18 pm
went out on a limb and played the company game with a swollen mouth.

close game, down by 7 with less than 2mins. teammate got an and1 situation, he missed the freethrow. i normally dun stand at the post for freethrows, but i did, not sure why tho. got the rebound off the miss, scored the putback. down 3.

next possession we somehow managed to force a turnover, and somehow the ball ended in my hands. attacked the rim, got the and1, made the freethrow. got fouled again after that, made 1 of 2. and we won. yippee!

got my left quad banged into again on a layup tho.

went down to the gym after that. did 4 x 10 pullups, and 1 x 20 back extensions.

i really cant do any weights this week haha. on the last few reps on pullups, i bit abit and drew some blood. haha. end of workout.

nice except for the leg..





btw andrew, supercompensation happens/is planned after a GPP/hi vol phase right?
why am i not doin anythin like that?

well we were transitioning into it but alot of shit has been getting slightly messed.

just tell me when you're able to train hard again, we need to focus hard on singles/depth jumps and get that vert peaked.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 18, 2010, 03:52:54 am
Damn... :( the tourney really threw a spanner into the works..

Will it affect the potency of things if I start this compensation thing so late? I'm thinkin tt mayb y body has recovered frm the gpp phase, and there is no rebound to speak of alr :(

gimme next week to do a warmup workout week to get back into the groove of things,  then we'll start the week after!
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 18, 2010, 08:30:29 am
bench 5 x (40, 60, 70, 80kg)

pullups 5 x (5, 10, 15, 20, 15)

OHP 5 x (20, 30, 40, 45, 30)

back ext: 3 x 20

hangin leg raises: 2 x 15

quad still sore from the bang. cant walk down stairs properly. game tmr, in 18 hours. :(
Title: Re: cowed77's time to get up!
Post by: adarqui on November 19, 2010, 03:04:55 am
bench 5 x (40, 60, 70, 80kg)

pullups 5 x (5, 10, 15, 20, 15)

OHP 5 x (20, 30, 40, 45, 30)

back ext: 3 x 20

hangin leg raises: 2 x 15

quad still sore from the bang. cant walk down stairs properly. game tmr, in 18 hours. :(

damn you have been getting banged up, bleh!@$!@ sucks.. i remember when i balled, i had some serious thigh bruises from people kneeing me, some so bad i couldn't walk for a few days.. i remember some full speed ones right in my sissy ass thighs, had me unable to walk for ~4 days, that one was horrible.

:/ keep icing to reduce inflam.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 21, 2010, 04:44:04 am
went out and ran abit yesterday, probably a bad move.

thigh hurts. after i release it from a stretch the damn thing just feels like its heating up.

adarq, i asked u whether this delay in the peaking/strength phase would have any ill effects than if i had gone straight into it after a GPP. wat do u think?
Title: Re: cowed77's time to get up!
Post by: adarqui on November 21, 2010, 05:48:27 am
went out and ran abit yesterday, probably a bad move.

thigh hurts. after i release it from a stretch the damn thing just feels like its heating up.

adarq, i asked u whether this delay in the peaking/strength phase would have any ill effects than if i had gone straight into it after a GPP. wat do u think?

ya it is very possible that it did, but don't get that in your head.. if you heal up quick, we can continue, if not, we'll have to make some changes.. either way the peaking did get messed up a little with the thigh injuries and jumping issues.

stay focused tho.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 22, 2010, 08:06:11 pm
week 53
strength, upper: mon

depth jump: X
MR tucks: X

s1: bench: 5 x (65, 75, 85), 4 x (92.5), 5 x (87.5)
s1: 1s rows: 5 x (65, 75, 75, 75, 75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 5 x (15, 20, 25)

s3: tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ biceps curl: 3 x 8 ( 20, 25, 25)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 19 (20kg empty bar)
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 22, 2010, 08:07:59 pm
leg still not feeling good.
still couldnt walk properly ytd. am feeling slightly better now, tho the leg still feels like its burnin sometimes.

if i recover fully tmr, i'll go for a lower body workout.
if not, hopefully i'll be better thurs, then i'll have a court day with abit of shooting and jumps.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 22, 2010, 08:13:43 pm
(http://img.photobucket.com/albums/v323/cowed77/back1oct.jpg)

pic of the back from a few weeks ago. not too thick, probably cos i don't deadlift at all...
Title: Re: cowed77's time to get up!
Post by: adarqui on November 23, 2010, 05:17:24 am
(http://img.photobucket.com/albums/v323/cowed77/back1oct.jpg)

pic of the back from a few weeks ago. not too thick, probably cos i don't deadlift at all...

looking strong though..

pacquiao status.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 27, 2010, 12:05:40 am
Almost 2 weeks alr, and my leg is still not healed yet. What the fuck.

Did 4x10 raised unilateral calf raises.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 27, 2010, 03:46:27 am
Almost 2 weeks alr, and my leg is still not healed yet. What the fuck.

Did 4x10 raised unilateral calf raises.

gaaaaaaaaah@!$!@$

shit.. shit.. shit.

bad contusion to your thigh, must be.. damn
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 27, 2010, 09:33:18 pm
yea it sucks man...
didnt know wat contusion was, but the name sounded bad so i googled it...

s1: front planks: 4 x 1min
s1: unilateral raised calf raises: 4 x 10

what are some good core exercises?
i find that i don't really pay too much attention to it, and mostly just slap on a few sets of leg raises or planks at the end of a workout if i feel up for it.

has anyone done that vertical cure thing? any reviews?
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 27, 2010, 09:33:46 pm
got myself some ketoprofen plasters as well, hopefully they work some haha!
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 28, 2010, 02:34:54 am
adarq, whats the work for this week?

i think i shud be able to recover in a few days time, so i should  be able to hit a proper lower body workout this week.
Title: Re: cowed77's time to get up!
Post by: andyhug on November 28, 2010, 04:51:05 am
Hi cowed77, Im from Singapore too,16. and man u're a beast! Which gym do u workout at? lol most sg gyms pretty suck and don't allow power lifting...
Title: Re: cowed77's time to get up!
Post by: adarqui on November 28, 2010, 04:52:54 am
yea it sucks man...
didnt know wat contusion was, but the name sounded bad so i googled it...

s1: front planks: 4 x 1min
s1: unilateral raised calf raises: 4 x 10

what are some good core exercises?
i find that i don't really pay too much attention to it, and mostly just slap on a few sets of leg raises or planks at the end of a workout if i feel up for it.

has anyone done that vertical cure thing? any reviews?

v-ups, planks, ab wheel, leg/knee raises, free situps, russian twist with plate etc.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 28, 2010, 05:00:02 am
ah... been thinkin of gettin myself an ab wheel. i'll google russian twists in abit.

lemme know this week's work aight?
how do u reckon we should do things now?

@andy: thx for the compliment, tho thats hardly the case man haha. if u look at other journals here, there are so many other ppl here who are so much stronger. its the company gym at the place i work dude. and im a decade older than u, so u have so much potential to make a difference!
Title: Re: cowed77's time to get up!
Post by: andyhug on November 28, 2010, 05:10:44 am
Wow, that's freaking cool you can do it at your company's gym, i can only do at small,public gyms. Well, good luck to dunking and work hard! I definitely still had a lot to catch up with you in terms of strength and size. How do you usually get your protein in?
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 28, 2010, 05:21:22 am
tubs and tubs of whey dude  :P

my diet isnt all that good to be honest, and coupled with the fact that i work shifts... *shrugs*
oh well, cant have it all good i suppose haha!
Title: Re: cowed77's time to get up!
Post by: adarqui on November 28, 2010, 05:24:06 am
ah... been thinkin of gettin myself an ab wheel. i'll google russian twists in abit.

lemme know this week's work aight?
how do u reckon we should do things now?

@andy: thx for the compliment, tho thats hardly the case man haha. if u look at other journals here, there are so many other ppl here who are so much stronger. its the company gym at the place i work dude. and im a decade older than u, so u have so much potential to make a difference!

definitely take a week just easing back into lifting.. i can write it out tomorrow, bout to sleep, but in general, just two full body sessions would be good.. with light sprinting or light jumping before.. doubt you will be able to jump max this week :/

what days can you train?
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 28, 2010, 07:32:29 am
Thx man.

Mon, wed, thurs is good for me.

My upper body is fine also. Just the left thigh, still no full rom without some pain at the end, but I think/hope it will be gone in another day.
First time I experienced somethin lik this man... Haha!
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 28, 2010, 11:07:35 pm
3 x 10 unilateral glutebridges before I went to bed.

My hands could feel the entire butt tightening, but I generally felt the hams more... Am I doin it wrong?

Think I'll actively try to include some of these light exercises before I sleep whenever I can...

Mayb some other stuff frm tt 7day cure thing...
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 29, 2010, 03:23:05 am
aiks..

i'll be hitting the gym in 1.5 hours time. if you havent posted by then adarq, i'll just do a upper body workout with the previous template, coupled with some submax MR tucks, depth jumps, rebounding quick lunges or something. mayb some REA squats if my legs feel fine.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 29, 2010, 03:38:09 am
3 x 10 unilateral glutebridges before I went to bed.

My hands could feel the entire butt tightening, but I generally felt the hams more... Am I doin it wrong?

Think I'll actively try to include some of these light exercises before I sleep whenever I can...

Mayb some other stuff frm tt 7day cure thing...

nice ya thats good stuff.. nah you're doing it fine, regardless, the glutes are working.. ill url you a vid can't right now though.

stuff before bed is good, i like it, i've been neglecting it, but im going to start doing more of it again cause of my low back re-injury.. gonna do a ton of prone glute/prone cobra stuff, before bed, like half hour, very high rep.. felt good last night.




i just pasted the upper in, so adjust the weights.. but this is just simple stuff to help you to come back, dont do any reactive work right now.



mon:
very good warmup
light sprint: 10's @ 10-15, nice and light
squat: 3 x 10 light
walking lunge: 4 x 5 each leg, light
calf raise: 4 x 5 (can go somewhat heavy)
S1: dips: 3 x AF
S1: pullups: 3 x AF
core






wed:
strength, upper: mon

s1: bench: 5 x (65, 75, 85), 4 x (92.5), 5 x (87.5)
s1: 1s rows: 5 x (65, 75, 75, 75, 75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 5 x (15, 20, 25)

s3: tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ biceps curl: 3 x 8 ( 20, 25, 25)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 19 (20kg empty bar)






thurs:
very good warmup
light sprint: 10's @ 10-15, nice and light
squat: 3 x 10 light
walking lunge: 4 x 5 each leg, light
calf raise: 4 x 5 (can go somewhat heavy)
S1: dips: 3 x AF
S1: pullups: 3 x AF
core





simple stuff for now.. just need to get that blood flow in.. make sure you stretch quads/hams after each of those lower body sessions, real good, nice and light still though.

peace man
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 29, 2010, 04:44:47 am
nice!
thanks man, came in just in time, leaving for the gym in 20 mins or so.  :headbang:
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 29, 2010, 08:36:53 pm
week 54
Monday: upper

warmup, prehab
sprints: 7 x court, all submax
squats: 3 x 10 (60)
walking lunges: 4 x 5 (10kg each side)

s1: bench: 5 x (65, 75, 85, 92.5, 85)
s1: 1s rows: 5 x (65, 70, 75, 75, 75)

s2: Incline DB bench: 3 x 6 (30)
s2: weighted pullups: 3 x 5 (12.5, 20, 25)

s3: Tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ bar bicep curls: 3 x 8 (20, 25, 25)
s3: shoulder matrix 2 x 8 (7.5)

OHP: 1 x 25 (empty bar)

before sleep: 2 x 10 unilateral glute bridges
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 29, 2010, 08:38:36 pm


subbed it around.

later today, will do orig mon's work, if i can get off at lunch for a quick workout.

ytd's workout felt great, had alot of energy, mayb it was the frustration from being injured. blasted thru everything, except the heavy bench sets.
Title: Re: cowed77's time to get up!
Post by: adarqui on November 30, 2010, 02:18:50 am


subbed it around.

later today, will do orig mon's work, if i can get off at lunch for a quick workout.

ytd's workout felt great, had alot of energy, mayb it was the frustration from being injured. blasted thru everything, except the heavy bench sets.

nice, so just do lower on wednesday then.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 01, 2010, 12:47:05 am
week 54
Tues

basketball pickup games, 45 min.

pullups: 15, 15, 13

dips: 20, 16, 13

Squats: 3 x 10 (40, 45, 50)

at night:
unilateral glutebridges: 2 x 10
prone cobras: 1 x 20
Title: Re: cowed77's time to get up!
Post by: adarqui on December 01, 2010, 05:38:44 am
week 54
Tues

basketball pickup games, 45 min.

pullups: 15, 15, 13

dips: 20, 16, 13

Squats: 3 x 10 (40, 45, 50)

at night:
unilateral glutebridges: 2 x 10
prone cobras: 1 x 20

how did leg feel during all that?? fine??
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 02, 2010, 04:28:28 am
Ball was nothin serious, just horsing arnd with colleagues, legs felt sore, tired.
While doin the squats, also sore. Tired, but the pain felt like it had gone.

Today, a day later, my legs feel like they are back. :)
think i can push them next week alr!
Title: Re: cowed77's time to get up!
Post by: adarqui on December 02, 2010, 07:27:17 pm
Ball was nothin serious, just horsing arnd with colleagues, legs felt sore, tired.
While doin the squats, also sore. Tired, but the pain felt like it had gone.

Today, a day later, my legs feel like they are back. :)
think i can push them next week alr!

nice!! we'll get back to normal next week.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 03, 2010, 12:17:26 am
Adarq can u post workout for next week? Wats it gonna be like? Strength type?
Title: Re: cowed77's time to get up!
Post by: adarqui on December 03, 2010, 05:10:27 am
Adarq can u post workout for next week? Wats it gonna be like? Strength type?

ya ill post tmw.. we'll go hard on strength, with optional power/reactive/jump work before, depending on how you feel.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 03, 2010, 07:45:52 pm
ah, sounds great.

20 to n fro foam rolls on each itb.
2 x 20 unilateral glute bridges.
Quad stretch.

Sleep. If there's time later when I wake up, I'll go shoot abit before gg to work.
Title: Re: cowed77's time to get up!
Post by: adarqui on December 04, 2010, 06:03:53 am
sheeit, what days can you workout next week, is it mon/wed/thurs? forgot to ask that.

pc
Title: Re: cowed77's time to get up!
Post by: bedouindunker on December 04, 2010, 06:52:03 am

cmon leong! you gotta push yourself more man!

i know you can do it...

wish you speedy recovery too man!

kill it!
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 04, 2010, 10:42:37 am
monday and wed adarq!

thurs i'll prolly do some light cardio, as recovery, for the game on fri.

thanks BJ, its still not 100% yet, damn thing took its time to recover, but at least its better haha.
will be tryin to dunk a small bball sometime arnd xmas, need to peak fast!

was silently abit confident i could get high enough to catch a lob previously, provided the timing was good, but now mayb that might have to wait slightly.
Title: Re: cowed77's time to get up!
Post by: adarqui on December 05, 2010, 06:18:04 am
monday and wed adarq!

ahh..

let's hit these two sessions for a bit and see how you feel, we'll add back in reactive work depending on how you feel.. just add in some tuck jumps and jumps, no dj's or anything until you're 100%.. don't go max on lowerbody sets unless you feel good, for example, 5x3 on squat would definitely be a hard rep on rep 3, not a 3+ second strain though. in fact, for now, don't massively strain on any final rep.


SESSION 1:
- WARMUP
- OPTIONAL: JUMPS AND OR REACTIVE WORK
- SQUAT: 5 x 3, 3min rest between sets, focus on speed at transition from eccentric to concentric and accelerate bar all the way up
- S1: BENCH: 3 x 5
- S1: ROW: 3 x 5
- S1-info: 2-3min rest between supersets
- S2: DIPS: 3 x F
- S2: WEIGHTED CALF RAISE: 3 x 5 (not to failure)
- S2: PULLUPS: 3 x F
- S2: BACK-EXT: 3 x F
- CORE
- STRETCH




SESSION 2:
- WARMUP
- OPTIONAL: JUMPS AND OR REACTIVE WORK
- MSEM SQUAT: 2 x 4, 90% of 1RM, 5min rest between sets , focus on speed at transition from eccentric to concentric and accelerate bar all the way up
- S1: BENCH: work up to 1 x 5
- S1: ROW: work up to 1 x 5
- S1-info: 2-3min rest between supersets
- S2: OHP OR INCLINE DB BENCH: 3 x 5
- S2: WEIGHTED CALF RAISE: 3 x 5 (not to failure)
- S3: WEIGHTED PULLUPS: 3 x 5
- S3: BACK-EXT: 3 x F
- CORE
- STRETCH



peace mang



Quote
thurs i'll prolly do some light cardio, as recovery, for the game on fri.

thanks BJ, its still not 100% yet, damn thing took its time to recover, but at least its better haha.
will be tryin to dunk a small bball sometime arnd xmas, need to peak fast!

was silently abit confident i could get high enough to catch a lob previously, provided the timing was good, but now mayb that might have to wait slightly.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 05, 2010, 10:22:15 am
thanks!

woo... diff workout from wat i usually do... sounds exciting!
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 06, 2010, 09:54:39 am
week 55
warmup
MR tucks: 3 x 9

squats: 5 x (80, 90, 100, 110, 120, 100, 100)

s1: bench: 5 x (75, 85), 4 x (92.5)
s1: rows: 3 x 5 (70, 75, 75)

s2: dips: 3 x F (31, 24, 15)
s2: weight calf raises: 3 x 5 (100, 120, 120)
s2: pullups: 3 x F (18, 12, 11)
s2: back ext: 3 x F (32, 24, 30)
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 06, 2010, 09:57:34 am
legs are close to 100%, i like.

besides this recent knock, the only serious injury i had was when i was 22 or so, sprained my ankle fucking bad, took a few weeks to be somewhat ok. still gimpy now at times.

even when i didnt penetrate enough, and fell into the pit during pole vault when i was 15, i didnt hurt all that much haha.

never wanna get injured again, hated having to wait it out.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 06, 2010, 10:17:54 am
doin that 3 superset of 3 exercises, each done to failure/near failure was tough.

ha, i dunno wat to say really, at the end of the workout, i had to sit/lie for abit, and almost felt like retching.
but i liked it. mayb once in awhile. i dunno. HAHA!
Title: Re: cowed77's time to get up!
Post by: adarqui on December 06, 2010, 08:08:24 pm
doin that 3 superset of 3 exercises, each done to failure/near failure was tough.

ha, i dunno wat to say really, at the end of the workout, i had to sit/lie for abit, and almost felt like retching.
but i liked it. mayb once in awhile. i dunno. HAHA!

nice, beastmode.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 08, 2010, 02:05:07 pm
week 55
warmups

MR tucks: 2 x 9
depth jumps: 2 x 5

equalled previous PR like 4-6 times total :D

MSEM squats: 2 x 4 (125kg)

s1: bench: 5 x (60, 70, 80)
didnt do rows, some dude hogging the machine and watching tv while rowing along.

s2: incline DB bench: 3 x 5 (30)
s2: weighted calf raises: 3 x 5 (80, 90, 95) *front squat style
. 1 x 10 (95) * back squat style

s3: weighted pullups: 5 x (15, 20), 4 x (30)
s3: back ext: 3 x 25
Title: Re: cowed77's time to get up!
Post by: adarqui on December 09, 2010, 02:08:23 am
week 55
warmups

MR tucks: 2 x 9
depth jumps: 2 x 5

equalled previous PR like 4-6 times total :D

whoa nice man!!!! thats mad good wtf.. haha.. big things comin`.


Quote
MSEM squats: 2 x 4 (125kg)

s1: bench: 5 x (60, 70, 80)
didnt do rows, some dude hogging the machine and watching tv while rowing along.

s2: incline DB bench: 3 x 5 (30)
s2: weighted calf raises: 3 x 5 (80, 90, 95) *front squat style
. 1 x 10 (95) * back squat style

s3: weighted pullups: 5 x (15, 20), 4 x (30)
s3: back ext: 3 x 25

good work !

how you liking that session? interested to see how you feel fri.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 09, 2010, 06:18:32 am
Headin into the workout, my groin and chest were pretty sore. U can see tt frm the lower bench numbers, also didn't wanna work tt too hard, in case i dun recover in time for fri.
Dunno how I managed the squats tho.

And next week there's a game at the pr court on wed, so I'll get to see if I have dropped off some after the injury setback.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 09, 2010, 01:24:07 pm
oh yes adarq, wats the work for next week?
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 12, 2010, 08:28:40 am
I was abt to bug u for next week's work, till I got myself hurt again.

Landed badly while tryin to lay one on a transition with 2 guys on me. Rolled my right ankle fucking bad. :(

gawd, the gods are really conspiring against me.. Stayed mostly healthy the whole year, only to exp 2 setbacks, one immed after the other.
Title: Re: cowed77's time to get up!
Post by: DamienZ on December 12, 2010, 09:40:03 am
I was abt to bug u for next week's work, till I got myself hurt again.

Landed badly while tryin to lay one on a transition with 2 guys on me. Rolled my right ankle fucking bad. :(

gawd, the gods are really conspiring against me.. Stayed mostly healthy the whole year, only to exp 2 setbacks, one immed after the other.
damn, that sucks!

but you can still do one legged squats with the other leg and train upper body :strong:
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 12, 2010, 11:24:55 am
gotta rest up abit for now tho haha.

cant even move properly now, and last night was worse. couldnt even put any weight on the foot.  >:(

(http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs1355.snc4/162712_463868033869_618413869_5827598_6844127_n.jpg)
Title: Re: cowed77's time to get up!
Post by: DamienZ on December 12, 2010, 12:25:24 pm
Damn, that looks real bad!

see a doc to make sure that your ligaments are okay!
Title: Re: cowed77's time to get up!
Post by: adarqui on December 12, 2010, 10:12:29 pm
gotta rest up abit for now tho haha.

cant even move properly now, and last night was worse. couldnt even put any weight on the foot.  >:(

(http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs1355.snc4/162712_463868033869_618413869_5827598_6844127_n.jpg)

holy shit.........................

if you have access to docs/medical, i'd definitely get it checked out..

man this sucks.
Title: Re: cowed77's time to get up!
Post by: BMully on December 12, 2010, 10:19:51 pm
Good God Man!!! Go see a doctor! I bet that thing will get purple as all get out.
Title: Re: cowed77's time to get up!
Post by: adarqui on December 13, 2010, 12:04:51 am
ya and ice the living hell out of that shit, but get it checked man.

:/
Title: Re: cowed77's time to get up!
Post by: LBSS on December 13, 2010, 12:09:39 am
What everyone else said. At least get to a decent PT.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 13, 2010, 05:28:57 am
Pretty unlucky huh guys... :(
oh well, it is wat it is...

Saw a gp, got some anti swellin pills and painkillers.
Dun think any bones fractured, but gonna get an xray done tmr.

But re Damien's remark abt ligaments... Is an MRI the only way? Dun think I can afford one, it costs like half a grand or more here..
Title: Re: cowed77's time to get up!
Post by: adarqui on December 13, 2010, 05:52:56 am
Pretty unlucky huh guys... :(
oh well, it is wat it is...

Saw a gp, got some anti swellin pills and painkillers.
Dun think any bones fractured, but gonna get an xray done tmr.

But re Damien's remark abt ligaments... Is an MRI the only way? Dun think I can afford one, it costs like half a grand or more here..

ya in terms of visually seeing it, x-ray isnt going to show it, but you can find out if ligaments are torn based on manual testing by the PT's so.. don't worry about that right now, swelling will need to go down first before they can figure that out without mri so.

pc man
Title: Re: cowed77's time to get up!
Post by: adarqui on December 19, 2010, 04:36:36 am
how's the ankle doing? what's the news/status?

pc man, hoping it's much better.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 19, 2010, 09:46:09 am
(http://sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs001.snc6/165119_467713558869_618413869_5886495_2151815_n.jpg)

a pic of the inside of the ankle.

what i dun understand is how the bruise got there. there isnt much flesh there, right above the round ankle bone, but the bruise is quite bad, and its painful to the touch.

swelling has gone down now, icing and massaging it. can walk now, but still no full rom without some pain at the ends.

if i feel better tmr, i'll go do an upper body workout.
Title: Re: cowed77's time to get up!
Post by: adarqui on December 20, 2010, 04:57:02 am
(http://sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs001.snc6/165119_467713558869_618413869_5886495_2151815_n.jpg)

a pic of the inside of the ankle.

what i dun understand is how the bruise got there. there isnt much flesh there, right above the round ankle bone, but the bruise is quite bad, and its painful to the touch.

swelling has gone down now, icing and massaging it. can walk now, but still no full rom without some pain at the ends.

if i feel better tmr, i'll go do an upper body workout.


damn, looks ALOT better.. well the bruising is from a 'tear' in something most likely.. probably not complete if you're walking again already, probably a small tear in some ligament/tendon etc.. looks like you'll be good man.

good news, keep icing! at least 1-2x/day.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 20, 2010, 08:06:53 am
thats the inside of the ankle tho haha. the outside is still slightly swollen, though it is alot better.

how all the bruises came abt i dunno.

that tear u mentioned, will it recover on its own?

did a upper body workout today, will post later.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 20, 2010, 08:07:21 am
http://www.youtube.com/watch?v=dFQxsB94vZQ

BW dropped to a consistent 68kg, give or take 0.5kg
Title: Re: cowed77's time to get up!
Post by: DamienZ on December 20, 2010, 08:15:57 am
Wow, nice job!

do you always do that high reps?
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 20, 2010, 08:20:45 am
actually not really hhaha...

i was just following adarq's workout plan. doing high rep stuff to failure/near failure, for a few sets, always make me feel queasy. almost retched, had to sit down for abit most of the time haha.
Title: Re: cowed77's time to get up!
Post by: bedouindunker on December 20, 2010, 08:33:25 am
man! thats some sick tremendous relative body strength man!

i cant even do that much pull ups and dips man!

and you even did it supersetted! crazy!

someday i will get there...

with that relative body strength... you must be a sick sprinter too man!
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 21, 2010, 06:59:17 am
week 56
Mon, upper

warmups

RDL: 7 x (40, 50, 60, 70)

s1: bench: 5 x (60, 70, 80, 90, 85)
s1: rows: 5 x (65, 70, 75, 75, 75)

s2: dips: (30, 19, 12)
s2: pullups: ( 20, 9, 5)
back ext: ( 33, 25, 25)
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 21, 2010, 07:02:46 am
total vol for the dips + pullups supersets dropped compared to the previous workout.

prolly due to the grinding out of reps, and how i forgot to down the beta-alanine pre-workout.

subbed the squats for some RDLs, as the ankle isnt good yet.

haha, BJ, not a real superset per se there dude, see how i took a short breather between each exercise? i prefer that little rest, gives me alot more reps than if i had just gone straight into the next set in the superset. im pretty fast, but def not the fastest out there.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 21, 2010, 07:05:47 am
can lance or someone teach me how to do a proper RDL? dun think adarq does them..

i tried to emphasise my hip extension, tried to do every rep explosively. but during the actual workout, when i lowered the weight, while i read that im supposed to feel a stretch in my hams before going up, i always feel my lower back first. each rep was below the knee.

was consciously getting my hip back, like a box squat, but still, the back felt it first.

of cos, today, a day after the workout, my hams are sore, but would like to know how to do a proper RDL.
Title: Re: cowed77's time to get up!
Post by: adarqui on December 21, 2010, 09:36:44 pm
can lance or someone teach me how to do a proper RDL? dun think adarq does them..

i tried to emphasise my hip extension, tried to do every rep explosively. but during the actual workout, when i lowered the weight, while i read that im supposed to feel a stretch in my hams before going up, i always feel my lower back first. each rep was below the knee.

was consciously getting my hip back, like a box squat, but still, the back felt it first.

of cos, today, a day after the workout, my hams are sore, but would like to know how to do a proper RDL.

bro post a vid, i kind of recall you posting a vid before of RDL, maybe i'm wrong though.

all you really have to do for rdl is tighten the abs, then push the hips back to go down, keeping the bar along your body.. you don't "lower yourself" at all, you lower yourself by pushing your hips back.

peace mang
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 22, 2010, 02:04:36 pm
nah wasnt me i think, always just did squats as prescribed by you.

was only thinkin of doing it cos of the ankle, dun think i can squat properly, but i wanted to work my jumping involved muscles abit, hence the RDL interest...

Title: Re: cowed77's time to get up!
Post by: adarqui on December 23, 2010, 06:32:22 pm
http://www.youtube.com/watch?v=dFQxsB94vZQ

BW dropped to a consistent 68kg, give or take 0.5kg


nice vid, just throwing your bodyweight around easy, good relative strength..

why you hunched over though? you were gassed after those dips or what?




nah wasnt me i think, always just did squats as prescribed by you.

was only thinkin of doing it cos of the ankle, dun think i can squat properly, but i wanted to work my jumping involved muscles abit, hence the RDL interest...



as long as it isn't bugging your ankle badly, go for it, it would be good if you could do something to help keep some lower body strength while recovering from this injury, RDL fits well.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 24, 2010, 06:56:49 am
Yea man, wat I tot too... Abt the lower body. Thx.

Not really, I just find I catch my breath faster when I'm closer to the ground haha. The big gulps were to try to get as much air in as possible.

Imma try to either do some rdl, or squats, with heels elevated if I have to.

Can u help program my training after the ankle's good again?

Happy hols all!
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 24, 2010, 07:56:19 pm
Worked the graveyard shift on Xmas eve, got home 8am Xmas day.

Ghetto workout.

superset
pullups:          4 x 10
dips:               4 x 15
ply pushups:   4 x 10
dragonflags:   4 x 6
calf raises:      4 x 20 each leg


Tried to do a finisher set of pullups, only mustered 11 before I decided to call it a day.

Did a few 'closed eyes balance on one foot' things on the hurt foot (right one). Heard it's good for proprioception, the being's self awareness in space. Had my toes all curled up gripping the soles of my Nike frees, I bet they are really useful, so I did a few on my good foot too.
Title: Re: cowed77's time to get up!
Post by: adarqui on December 25, 2010, 04:53:43 am
Worked the graveyard shift on Xmas eve, got home 8am Xmas day.

ahhhhhhhhh sucks!$!


Quote
Ghetto workout.

superset
pullups:          4 x 10
dips:               4 x 15
ply pushups:   4 x 10
dragonflags:   4 x 6
calf raises:      4 x 20 each leg


Tried to do a finisher set of pullups, only mustered 11 before I decided to call it a day.

Did a few 'closed eyes balance on one foot' things on the hurt foot (right one). Heard it's good for proprioception, the being's self awareness in space. Had my toes all curled up gripping the soles of my Nike frees, I bet they are really useful, so I did a few on my good foot too.

ya that could be beneficial for you for sure, if you feel anything sharp though, don't do it.. that goes for anything.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 27, 2010, 01:16:08 am
(http://sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs001.snc6/165119_467713558869_618413869_5886495_2151815_n.jpg)

i hope i dont have a bone bruise or anything like that... the area is still tender to the touch, and when i flick it with my fingers, there are pulses of pain. the outside bit, around the round ankle bone, near the bottom of it, is still painful too.

gonna see if i can squat later, if not it'll be another upper day.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 27, 2010, 01:17:40 am
something with the achilles tendon too, cant dorsiflex fully, and when i keep rotating my foot trying to work it, the tendon would sometimes 'click', if u know what i mean haha...
Title: Re: cowed77's time to get up!
Post by: adarqui on December 27, 2010, 06:01:12 am
something with the achilles tendon too, cant dorsiflex fully, and when i keep rotating my foot trying to work it, the tendon would sometimes 'click', if u know what i mean haha...

rotate ice & heat, loosen that area up.. probably starting to get tight and lose its tensile strength because of the lack of loading (impacts).. still need to baby your ankle a while longer though, at least until tender to the touch/bruising is almost gone.. that clicking is fine probably, just getting a little tight from a drastic reduction in activity.. do some light stretches, ice & heat.. i wouldnt put heat on the bruised areas though right over the actual ankle injury area.

peace.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 27, 2010, 09:09:08 am
Ah thanks for the info.

I'm more worried abt the inside (medial?) bone bruising thing going on. Read up abit, got myself scared haha.
Title: Re: cowed77's time to get up!
Post by: DamienZ on December 27, 2010, 12:57:26 pm
week 56
Mon, upper

warmups

RDL: 7 x (40, 50, 60, 70)

s1: bench: 5 x (60, 70, 80, 90, 85)
s1: rows: 5 x (65, 70, 75, 75, 75)

s2: dips: (30, 19, 12)
s2: pullups: ( 20, 9, 5)
back ext: ( 33, 25, 25)

with 5x90 you should be able to bench 100kg ;)
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 27, 2010, 08:55:25 pm
heh, i think im close for sure, but i dunno, i'll put in some more volume work first before i attempt that. got myself pinned under the bar with no safety before, not a great experience haha.

my workouts are erratic, some days i feel like a beast, other days no. pretty much the same situation for everyone else i suppose.
Title: Re: cowed77's time to get up!
Post by: bedouindunker on December 27, 2010, 09:21:25 pm

cowed is the next frank yang... period.

Title: Re: cowed77's time to get up!
Post by: cowed77 on December 28, 2010, 01:13:24 am
thanks for the compliment man, but im still a distance away. not even 1.5 BW bench yet. and i dont deadlift.  :P

cant wait for the ankle to heal man, shit's making me go crazy.
Title: Re: cowed77's time to get up!
Post by: adarqui on December 28, 2010, 05:41:48 am

cowed is the next frank yang... period.



x2, he's a beast.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 28, 2010, 11:54:35 am
Got to the gym, only to find out that it's closed till the new year.

Calf raises: 4 x 20 each leg, right ankle still no full rom.
Planks.     : 4 x 1min
pushups.   : 4 x 20

Title: Re: cowed77's time to get up!
Post by: cowed77 on December 31, 2010, 07:42:54 am
Gym closed frm Xmas till the new year.

s1: pullups.        : 4 x 11
s1: dips.             : 4 x 16
s1: plyo pushups: 4 x 11
s1: calf raises.    : 4 x 20 each leg
s1: bw lunges.    : 4 x ~15 each leg 
S1: dragon flags : 4 x 6
Title: Re: cowed77's time to get up!
Post by: adarqui on January 01, 2011, 04:19:36 pm
Gym closed frm Xmas till the new year.

s1: pullups.        : 4 x 11
s1: dips.             : 4 x 16
s1: plyo pushups: 4 x 11
s1: calf raises.    : 4 x 20 each leg
s1: bw lunges.    : 4 x ~15 each leg 
S1: dragon flags : 4 x 6

thankfully now it's the new year ;d

how's the ankle?

get back on those upper body weights now !@#!@ i know you will though.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 01, 2011, 09:09:59 pm
Yea it's Sunday here, will hit the gym tmr. Gotta work around the ankle, take this as a chance to hit the upper body hard.

Ankle still not good tho. Think it's the worst sprain of my life, been 3 weeks alr and it's still not alright. Mayb it's due to the added weight. Wonder how 200lb guys recover so fast.

That inside bone bruise thing is still there, outside ankle also hurts when I press on it. Tried jogging, but can't take weight in dorsiflex position.
Title: Re: cowed77's time to get up!
Post by: adarqui on January 02, 2011, 05:42:20 am
Yea it's Sunday here, will hit the gym tmr. Gotta work around the ankle, take this as a chance to hit the upper body hard.

Ankle still not good tho. Think it's the worst sprain of my life, been 3 weeks alr and it's still not alright. Mayb it's due to the added weight. Wonder how 200lb guys recover so fast.

That inside bone bruise thing is still there, outside ankle also hurts when I press on it. Tried jogging, but can't take weight in dorsiflex position.

try some stuff in a pool.. if that is unbearable then not good, at this point.. you should be able to do some pool work (jogs etc) in belly button/sternum high water etc.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 04, 2011, 09:45:42 am
the ankle feels better now, still tight/weird achilles though. inside bone bruise is pretty much ok, still some soreness to the touch, but should be gone in a few days.

the achilles still cant dorsiflex fully, at abt 80% of the way it kinda gets tight, but after i flex my foot a few times with some force, it sorta rickets through. best analogy would be like how a mountain bike  shifts gears on the rear derailleur... like popping into place.

did a workout today, gym finally open. will post later.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 04, 2011, 01:15:53 pm
week 57
warmup

Squats: 5 x (60, 80, 100, 100, 100, 100)

s1: Bench: 5 x (65, 75, 85, 85, 85)
s1: rows: 5 x (55, 65, 75, 75, 80)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 8 x (15, 15, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 34)
s3: EZ bicep curls: 3 x 8 (22.5, 20, 20)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 22 (20kg empty bar)
Title: Re: cowed77's time to get up!
Post by: bedouindunker on January 04, 2011, 11:48:19 pm

yeah buddy... he's back!

you definitely should dunk now man!
Title: Re: cowed77's time to get up!
Post by: adarqui on January 05, 2011, 05:14:27 am
week 57
warmup

Squats: 5 x (60, 80, 100, 100, 100, 100)

s1: Bench: 5 x (65, 75, 85, 85, 85)
s1: rows: 5 x (55, 65, 75, 75, 80)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 8 x (15, 15, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 34)
s3: EZ bicep curls: 3 x 8 (22.5, 20, 20)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 22 (20kg empty bar)

nice!

how did ankle feel during/after squats?
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 05, 2011, 07:00:25 pm
The ankle felt alright. It's still not 100% yet, can't jump, but squatting is fine.
That's why I did so many sets of squats, was thinkin to up my work capacity.

Bad idea tho, normally it's my groin (abductors?), and my hams, den the glutes that get sore.
Now my entire legs are gone :p even my quads are sore. Heh heh.

Down with fever last night, had the shivers at work  the night before even with a jumper on. but I'm feeling better now.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 05, 2011, 07:03:44 pm
Ha bj, I'm not sure how much power and strength I lost in my legs in the last 3 weeks, hoping for a full recovery in terms of health and power, strength by end Jan.

Upper body still fine tho, blasted thru the sets.
Title: Re: cowed77's time to get up!
Post by: adarqui on January 06, 2011, 02:00:50 am
The ankle felt alright. It's still not 100% yet, can't jump, but squatting is fine.
That's why I did so many sets of squats, was thinkin to up my work capacity.

Bad idea tho, normally it's my groin (abductors?), and my hams, den the glutes that get sore.
Now my entire legs are gone :p even my quads are sore. Heh heh.

nice ... but...

Quote
Down with fever last night, had the shivers at work  the night before even with a jumper on. but I'm feeling better now.

not nice. hah, sucks.. that squatting probably made the sickness issue worse unfortunately lol.

get better man

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 07, 2011, 12:50:20 pm
yea man, the fever made the soreness magnified!

fever's all but gone now, just a bit of a nasty cough going on, but i still can hit the gym.
got a game later in the morning, after my graveyard shift. didnt want to go, but we're short of numbers... will try to play extra carefully later.

when are u gonna plan my workouts again bro?
Title: Re: cowed77's time to get up!
Post by: adarqui on January 08, 2011, 06:56:45 pm
yea man, the fever made the soreness magnified!

fever's all but gone now, just a bit of a nasty cough going on, but i still can hit the gym.
got a game later in the morning, after my graveyard shift. didnt want to go, but we're short of numbers... will try to play extra carefully later.

when are u gonna plan my workouts again bro?

well when you get healthy again i'll give you a template, this time we'll need to get in alot more work on the off-days of the gym, ie calf, glute, short sprint, etc.

i'm going to give you a template tho.. but right now just worry about getting back healthy.

;/
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 09, 2011, 09:56:38 am
ankle's still no good. cant take impact of heavy foot strikes, or something.
trying to do a layup in the game, the right ankle hurt while trying to do so during the last 2 steps.

Title: Re: cowed77's time to get up!
Post by: cowed77 on January 10, 2011, 09:57:34 am
week 58
recovery week 1

s1: pullups: 15, 15, 14
s1: dips: 20, 20, 18

squats: 8 x (50, 60, 80, 100, 100, 85)

calf raises: 4 x 8 (85)
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 10, 2011, 10:02:03 am
had wanted to do mayb some stepups or lunges, but the boss called. had to get in to work.

tried to squat real deep, but wasnt able to. almost near the rock bottom, the achilles/ankle was in pain.  but no problems with my usual depth of around parallel.

planning to hit the gym 2,3 times a week now.

day 1 lower, day 2 upper, day 3 lower if possible.

and on day 2, perhaps i'll lower the weight some, and hit a few sets of squats if im up for it.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 10, 2011, 10:04:31 am
BW was at 66kg preworkout, and this was after i had scarfed down 2 meat buns, and a preworkout drink which was 3-400ml, both at like 30 mins before, pretty shocking.  last time i was at this weight was a year and some change ago.
not too sure how i feel abt it.

at least strength levels didnt drop off.

the wolfing down of the food didnt help the workout much haha. felt like puking halfway thru the squats. gotta eat earlier in future.

Title: Re: cowed77's time to get up!
Post by: adarqui on January 11, 2011, 04:56:31 am
BW was at 66kg preworkout, and this was after i had scarfed down 2 meat buns, and a preworkout drink which was 3-400ml, both at like 30 mins before, pretty shocking.  last time i was at this weight was a year and some change ago.
not too sure how i feel abt it.

:/

do you look bigger still? i remember you put on some good mass



Quote
at least strength levels didnt drop off.

well that's a good sign..



Quote
the wolfing down of the food didnt help the workout much haha. felt like puking halfway thru the squats. gotta eat earlier in future.

LOL, ya that usually isn't a good idea hah.. i've seen some pretty nasty pukes, always cracks me up for some reason.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 11, 2011, 05:25:37 am
Yea a mac dbl cheeseburger 1hr before works ok for me. Ytd was not. Haha.

I'm happy the strength levels are abt the same, but I'm really not sure how the weight dropped. Likely I didn't eat enough. Will take a pic to compare. I'll look on the bright side, and conclude tt same strength, at lower bw = good stuff tho haha. Gotta be optimistic. Mayb when I start the next cycle I'll be more beastly.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 12, 2011, 10:53:12 am
week 58
recovery week 1

BW: 66.6kg  :uhhhfacepalm: gotta start eating up.

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
s1: rows: 5 x ( 50, 55, 70, 80, 80, 80)

** only got 4 reps for bolded sets
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.

s2: incline DB bench: 3 x 8 (25, 28, 28)
s2: weighted pullups: 4 x 8 (10, 15, 10, 7.5)

** got 6 reps for bolded set. fatigued.

s3: pulley pushdown: 3 x 8 (32, 34, 34)
s3: EZ bicep curls: 3 x 8 (20, 22.5, 22.5)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 18 x empty bar

calf raises: 8 x (80, 90, 100, 105, 110)

squats: 8 x (60, 70, 80)
Title: Re: cowed77's time to get up!
Post by: vag on January 12, 2011, 01:12:57 pm

BW: 66.6kg

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
** only got 4 reps for bolded sets
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.


Sick benching!!! 1.36*BW for 5+4 reps is no joke!!!
 :strong:  :highfive:
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 12, 2011, 01:42:10 pm
thanks man, havent seen u in awhile!

put up some vids sometime again  :P

buggy ankle is still buggy though.
Title: Re: cowed77's time to get up!
Post by: adarqui on January 14, 2011, 02:22:34 am

BW: 66.6kg

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
** only got 4 reps for bolded sets
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.


Sick benching!!! 1.36*BW for 5+4 reps is no joke!!!
 :strong:  :highfive:

x2!!
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 17, 2011, 10:11:06 pm
week 59
recovery week 2
BW: 67kg

prehab

REA squats: 3 x (40, 60, 70)

Squats: 5 x (80, 90, 100, 110, 110, 110)

BB Stepups: 4 x 5 (60)

DB reverse lunges: 4 x 5 (25)

calf raises: 8 x (100, 110, 115, 120, 125)

s1: pullups: 15, 15, 15
s1: dips: 20, 20, 20
s1: back ext: 25, 25, 25
Title: Re: cowed77's time to get up!
Post by: adarqui on January 18, 2011, 04:35:13 am
week 59
recovery week 2
BW: 67kg

prehab

REA squats: 3 x (40, 60, 70)

Squats: 5 x (80, 90, 100, 110, 110, 110)

BB Stepups: 4 x 5 (60)

DB reverse lunges: 4 x 5 (25)

calf raises: 8 x (100, 110, 115, 120, 125)

s1: pullups: 15, 15, 15
s1: dips: 20, 20, 20
s1: back ext: 25, 25, 25

very nice session man, like our old ones.

REA's feel good on ankle right?

i'd keep that lower body template rigth now, for a while.. just keep focusing on that and get those lifts back up nicely... well they already are going back up pretty quick.

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 18, 2011, 05:07:49 am
i feel like i've lost some squat strength, or rather the way i do them is different. regardless, i'll be working on it still haha.

ankle is still weak, cant take loads at ends of ROM, like when sprinting.

and re the lower template... heh it was the one you gave me early on. the wonders of a notebook lol.  :highfive:

when my ankle is all good, i hope u or lance, if you are too busy (cos it sure seems that way now  :P) to come in and give me some much needed guidance!
Title: Re: cowed77's time to get up!
Post by: bedouindunker on January 18, 2011, 05:13:14 am

nice man... you're back on training... and squatting...

yeah!

get that shit man!

just stick with this...




Title: Re: cowed77's time to get up!
Post by: cowed77 on January 18, 2011, 07:45:35 am
Thx man, still not back yet.. Still some distance away. And I was so close dammit haha.
If there's one thing u and I dun lack, it's hunger lol.

Ppl reading this, can u share with me your exp with doms?

Yd night I completed a leg workout. Most cases, I feel sore the day after, today in this case, and a day or 2 longer. Dun ask me why my recovery is so slow, I hv no bloody idea, and it's making me pissed as well.

But today in the mornin I woke up feeling fresh, this continued till the afternoon and evening. So I tot I could squat somemore tmr. But now at abt 9pm, my legs start feeling sore. How delayed can delayed be man??

Sure hope I can unlock the secrets to recovering in a day lol.
Title: Re: cowed77's time to get up!
Post by: bedouindunker on January 18, 2011, 07:53:34 am

to me... there is no soreness... or only a little sore... when i get enough protein... or even more protein... like 1.5

and always hydrated throughout the day... i drink 1 gallon of water a day man...

right now i take  fish oil and multivitamin...

zero soreness... not zero... but if i squat big today.. tomorrow i feel i can squat again man...

i think also helped with the soreness and recovery... is focusing on three meals...

breakfast and postworkout... and 1 hour after the postworkout meal... if you eat big and clean on these three meals... not skipping them... definitely helped me... 

oh... i always do my dynamic warmups even on off days... and rest days man...
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 18, 2011, 08:47:24 pm
ahh.... eating is a big factor for me haha... gotta put some effort in eating up.

hey, ppl who live in the US or UK! would anyone of u mind doing up a NikeID for me?
lookin at all the pairs done up online, i really want a pair myself heh heh!

Title: Re: cowed77's time to get up!
Post by: adarqui on January 20, 2011, 04:56:59 am
i feel like i've lost some squat strength, or rather the way i do them is different. regardless, i'll be working on it still haha.

ankle is still weak, cant take loads at ends of ROM, like when sprinting.

and re the lower template... heh it was the one you gave me early on. the wonders of a notebook lol.  :highfive:

when my ankle is all good, i hope u or lance, if you are too busy (cos it sure seems that way now  :P) to come in and give me some much needed guidance!

ya man.. template this time, the writing down weights thing is too much for me right now so if i did that it would get messed up.. i think it's better though that people do their own weights, i don't want to hold anyone back if they think they can do more..





Thx man, still not back yet.. Still some distance away. And I was so close dammit haha.
If there's one thing u and I dun lack, it's hunger lol.

Ppl reading this, can u share with me your exp with doms?

Yd night I completed a leg workout. Most cases, I feel sore the day after, today in this case, and a day or 2 longer. Dun ask me why my recovery is so slow, I hv no bloody idea, and it's making me pissed as well.

But today in the mornin I woke up feeling fresh, this continued till the afternoon and evening. So I tot I could squat somemore tmr. But now at abt 9pm, my legs start feeling sore. How delayed can delayed be man??

Sure hope I can unlock the secrets to recovering in a day lol.

ya i've had really delayed doms plenty of times.. interval cardio work helps to really diminish doms for me.. really gets the blood flowing good.

but you should adapt to sessions and rarely get intense doms unless you change up exercises or greatly change up set/rep schemes..

?? you're just recently getting back into lower body, once you push it for 1 more week or so, doms should be less i imagine.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 20, 2011, 10:36:48 am
heh, doms has always been abit of a factor in my training...

say adarq, do u have paypal? been thinking of doin up a nikeID kobe 6, as something for me to look forward to when i come back strong haha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 20, 2011, 10:37:32 am
did an upper body workout ytd, plus some squats.
pretty satisfactory workout, will post details later.
Title: Re: cowed77's time to get up!
Post by: Clarence on January 20, 2011, 08:23:47 pm
been thinking of doin up a nikeID kobe 6, as something for me to look forward to when i come back strong haha.

Have you considered using a mail forwarding biz...like...

http://www.usa2me.com/
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 21, 2011, 08:04:06 am
Heh not sure if nikeID will do it, think it only goes to postal residential addresses. And I read on other forums tt if u go to certain amts, domestic shipping within us is free.

Would prefer if a fren here can help with tt, feels better to me lol.
Will look into the link tho, thanks Clarence!
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 21, 2011, 08:08:44 am
Aka fellow Kobe V sprainee lol.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 21, 2011, 12:02:57 pm
week 59
recovery week 2
BW: 67.5kg

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 90, 87.5, 87.5)
s1: rows: 5 x (50, 55, 75, 80, 80)

missed set, got 4 reps for bolded. skipped last set of rows cos a girl was on it and watching TV.

s2: incline DB bench: 3 x 8 (25, 28, 28)
s2: weighted pullups: 3 x 8 (10, 10, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 35)
s3: EZ biceps curls: 3 x 8 ( 20, 22.5, 22.5)
s3: squats: 3 x 5 (80, 80, 80)

squats: 1 x 20 (70kg)
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 23, 2011, 01:28:04 am
week 51
Strength, lower: monday

warmup, prehab
sprint warmup

Depth jumps: 4 x 5

REA squats: 4 x 3 (70, 75, 80, 85)
Squats: 4 x (90, 100, 110, 120)
3 x 130

MSEM squats: 1 x (135, 137.5, 140, 142.5)

pullups: 1 x 23
dips: 1 x 30

back ext: 2 x 20


this is a november workout... damn gotta get back there. without the headshaking.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 25, 2011, 04:30:17 am
week 60
Prehab: cobra, glutes, peterson stepups

REA squats: 3 x (40, 50, 60, 70)

Squats: 5 x (90, 100, 110, 115, 115)

stepups: 5 x (60, 60, 62.5, 62.5)

DB reverse lunges: 5 x (25, 25, 28, 28)

Calf raises: 8 x (100, 110, 120, 120, 120)
Title: Re: cowed77's time to get up!
Post by: Clarence on January 25, 2011, 04:35:09 am
How's that ankle doing?
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 25, 2011, 04:38:12 am
tried to play a game last week, got on court for 4 mins before i subbed myself out.

still weak, cant take weight at end of rom, taking jumpers were an issue too, so i suppose not too good  :(

yours?
Title: Re: cowed77's time to get up!
Post by: Clarence on January 25, 2011, 05:17:58 am
pretty similar... will test it out a bit tomorrow, going to play paintball.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 25, 2011, 11:40:11 am
So today I went to the court to do some work on my handles...
Some guy asked me for a pickup, we were the only guys left, so I felt obliged to entertain him..

I always shoot alot better in half court games than regulation, but that's another story for another day, but on one occasion, he crossed frm left to right, I followed him, reacted in time for his cross. Planted my right foot, abt to change direction to stay on him, when I tweaked my ankle again.
Looks like I'm still some ways frm full recovery..
Title: Re: cowed77's time to get up!
Post by: Clarence on January 25, 2011, 04:58:38 pm
ahh crap, hopefully you didn't set that ankle back too far.  Get back to the R.I.C.E. routine for a bit before getting back to the rehab.
Title: Re: cowed77's time to get up!
Post by: adarqui on January 25, 2011, 07:13:49 pm
So today I went to the court to do some work on my handles...
Some guy asked me for a pickup, we were the only guys left, so I felt obliged to entertain him..

I always shoot alot better in half court games than regulation, but that's another story for another day, but on one occasion, he crossed frm left to right, I followed him, reacted in time for his cross. Planted my right foot, abt to change direction to stay on him, when I tweaked my ankle again.
Looks like I'm still some ways frm full recovery..

:/

that happened to arowe too, bottom line, if you have the slightest doubt/don't really want to play, don't do it.. don't play just cause someone begs you.. people ask me to play all the time, i respond politely saying no thanks the first time, then if they start handing me im like i hate basketball fuck off relax, thanks tho.

;/

Title: Re: cowed77's time to get up!
Post by: cowed77 on January 27, 2011, 09:10:32 pm
Week 60

prehab

s1: bench: 5 x (65, 75, 85, 90, 90, 80)
s1: rows:   5 x (50, 55, 70, 80, 80, 80)

s2: incline db bench: 3 x 8 (25, 28, 28)
s2: weighted pullup: 3 x 8 (12.5, 12.5, 12.5)

s3: pulley pushdown: 3 x 8 (34, 35, 36)
s3: ez bicep curls:     3 x 8 (20, 22.5, 25)
s3: shoulder matrix:  3x 8 (7.5)

ohp: 1 x 15 x 20kg
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 02, 2011, 09:16:27 pm
Gym closed the entire week for hols.

Good thing also, I visited this Chinese doc, who wrapped my foot in some black herbal gunk, and instructed me to keep it on for 2 days. That was sunday.

Today did some basketball dribbling drills/workout. Tried tt move where u take a big right step, only to stop right there, and cross over from the outside. Aka the move AI did on tyronn Lue.

Foot still can't take sudden jams like tt.

Went on,
did another bw workout.

S1: pullups: (12, 12, 12, 14)
s1: dips :     (15, 15, 15, 20)
s1: lunges :  (12, 12, 12, 12)

felt good, tried some submax sprints, no problems with ankle, tho I might hv been favoring the right ankle.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 03, 2011, 07:31:39 am
been thinking of doin up a nikeID kobe 6, as something for me to look forward to when i come back strong haha.

Have you considered using a mail forwarding biz...like...

http://www.usa2me.com/

just checked dude, thing costs like 20 per month!

think im better off asking someone here for help.

how's the ankle btw?
Title: Re: cowed77's time to get up!
Post by: adarqui on February 05, 2011, 03:49:03 am
Gym closed the entire week for hols.

Good thing also, I visited this Chinese doc, who wrapped my foot in some black herbal gunk, and instructed me to keep it on for 2 days. That was sunday.

Today did some basketball dribbling drills/workout. Tried tt move where u take a big right step, only to stop right there, and cross over from the outside. Aka the move AI did on tyronn Lue.

Foot still can't take sudden jams like tt.

Went on,
did another bw workout.

S1: pullups: (12, 12, 12, 14)
s1: dips :     (15, 15, 15, 20)
s1: lunges :  (12, 12, 12, 12)

felt good, tried some submax sprints, no problems with ankle, tho I might hv been favoring the right ankle.

regardless, sounds like ankle is still getting better though.. handling sprints is good.. just do those AI-moves submax, to strengthen it up in those types of movements.. don't need to "go max or nothing", work on those moves submax, it'll strengthen it.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 05, 2011, 06:31:25 am
It's slightly better, but it shows how badly I fucked my ankle up haha. Prolly some bad ligament damage in there...
It shud heal by itself right?
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 06, 2011, 04:29:13 pm
did mostly dribbling work, seeing how i cant really extend fully for a jumper. prolly 3-4 times over the past week. every morning abt 7-8am when i get back from work in the graveyard shift.

somedays i feel like just heading to the showers and bed, but im glad i went ahead. can feel the handles improving slightly already.
my offhand is still not as tight as i'd like though. find that when i do hard dribbles with it, its not as natural as my dominant (right) hand.

taylorhorton, ur dribbling vids gave me the inspiration haha, so make one up again asap.
adarq, someday i'll have handles like yours lol.  :P
Title: Re: cowed77's time to get up!
Post by: adarqui on February 08, 2011, 06:47:19 am
It's slightly better, but it shows how badly I fucked my ankle up haha. Prolly some bad ligament damage in there...
It shud heal by itself right?

well, pretty much everything heals at some point.. some injuries though can be pretty severe and permanently debilitating unfortunately.. if you did rip some ligaments in your ankle, chances are there will be some compensations with all of the lower leg musculature/foot musculature etc..

unfortunately no one knows for sure.. ligaments definitely are not something you want to 'completely tear' that's for sure.. really bad ligament tears would be in the knee.. a tendon tear i hate even talking about, that is beyond debilitating, would be achilles tear.. other than that the body does have many ways to compensate around injuries, if for example, medical attention is impossible.

peace man :/





did mostly dribbling work, seeing how i cant really extend fully for a jumper. prolly 3-4 times over the past week. every morning abt 7-8am when i get back from work in the graveyard shift.

somedays i feel like just heading to the showers and bed, but im glad i went ahead. can feel the handles improving slightly already.
my offhand is still not as tight as i'd like though. find that when i do hard dribbles with it, its not as natural as my dominant (right) hand.

taylorhorton, ur dribbling vids gave me the inspiration haha, so make one up again asap.
adarq, someday i'll have handles like yours lol.  :P

some day i'll have handles like pre 2002 adarqui, then you'll really want my handles lololol.

ya man i hope so, really bummed about this ankle issue man i really hope you can recover fully from it soon and have more fun again with training.

peace cowed man, stay focused and what you're doing right now is helping, otherwise you'd just be getting very weak.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 08, 2011, 05:54:10 pm
Thx for the support bro, it means quite abit to me, esp seeing how I was so close, and the frustration building up now.
And of cos for all the programming help, if it weren't for u, I'd prolly be stallin on stronglifts 5 x 5 or something..

Fwiw, my handles are better than before the injury. Im also tryin to work my first step out, I get called for travel sometimes, which is also frustrating. Fiba rules suck :(

Title: Re: cowed77's time to get up!
Post by: cowed77 on February 08, 2011, 05:57:18 pm
Wat were pre 2002 handles like tho?
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 08, 2011, 09:01:16 pm
Did like 45mins of dribbling, some shooting.

Gonna turn in now, and go lift when I wake up. And hopefully get some studying in tonight.
Title: Re: cowed77's time to get up!
Post by: horton on February 08, 2011, 11:58:37 pm
did mostly dribbling work, seeing how i cant really extend fully for a jumper. prolly 3-4 times over the past week. every morning abt 7-8am when i get back from work in the graveyard shift.

somedays i feel like just heading to the showers and bed, but im glad i went ahead. can feel the handles improving slightly already.
my offhand is still not as tight as i'd like though. find that when i do hard dribbles with it, its not as natural as my dominant (right) hand.

taylorhorton, ur dribbling vids gave me the inspiration haha, so make one up again asap.
adarq, someday i'll have handles like yours lol.  :P
Hang tight my dude :headbang: I got u:)
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 10, 2011, 09:12:50 am
Thx man! Hit the courts every mornin for the last 4 days at 8am, when it's legal, and worked on my handles. And already it's feeling pretty good. Can't wait to see what happens after a month of consistent, at least a few times a week, work will get me.
Still nowhere near yours and adarq tho.

Did a lower workout ytd, and just finished an upper one now. Postin frm my phone, so dun really feel like writing everything down, but was pretty decent.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 10, 2011, 07:30:14 pm
Had wanted to do my dribbling session just now, but groin is so sore I couldn't do it.

During ytd's upper workout, I did 2 x 14(40kg) front squats, and 2 x 15 (60kg) back squats, with the idea of it being recovery work. I also consciously upped my protein intake, downed like 3 shakes in 7 hours, so much tt my farts stank. But still the legs are sore as hell. Haha oh well... :(
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 13, 2011, 12:30:06 am
week 61
lower

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50, 60, 70)

Squats: 5 x (80, 90, 100, 110, 115, 115)

stepups: 5 x (60, 62.5, 62.5, 65)

DB reverse lunges: 5 x (25, 28, 28, 28)

calf raises: 8 x (100, 110, 120, 120, 120)
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 13, 2011, 12:30:21 am
week 61
upper

prehab: shoulders, cobras

s1: Bench: 5 x (65, 75, 85, 90, 90, 85)
s1: rows: 5 x (50, 55, 70, 80)

had walked off to psyche myself up for another top set. this was a set i got last week, tho the last rep was abit icky.
after getting all hyped up, i walk back to the rack, and saw the bench put to an incline. 2 faggots were hanging themselves upside down, doing decline bench press. with 2.5kg each side.  :pissed:

s2: incline bench: 4 x 8 (25, 28, 30, 30)
s2: weighted pullups: 4 x 8 (12.5)

*got 5 reps for bolded

s3: pulley pushdown: 3 x 8 (34, 35, 36)
s3: EZ biceps: 3 x 8 (20, 22.5, 25)
s3: shoulder matrix: 3 x 8 (10, 10 ,10)

front squat: 2 x 15 (40kg)

squats: 2 x 15 (60)
Title: Re: cowed77's time to get up!
Post by: adarqui on February 13, 2011, 05:26:38 am
week 61
upper

prehab: shoulders, cobras

s1: Bench: 5 x (65, 75, 85, 90, 90, 85)
s1: rows: 5 x (50, 55, 70, 80)

had walked off to psyche myself up for another top set. this was a set i got last week, tho the last rep was abit icky.
after getting all hyped up, i walk back to the rack, and saw the bench put to an incline. 2 faggots were hanging themselves upside down, doing decline bench press. with 2.5kg each side.  :pissed:

eek wtf?

claim your territory man.. walk around but stay near your equipment..


Quote
s2: incline bench: 4 x 8 (25, 28, 30, 30)
s2: weighted pullups: 4 x 8 (12.5)

*got 5 reps for bolded

s3: pulley pushdown: 3 x 8 (34, 35, 36)
s3: EZ biceps: 3 x 8 (20, 22.5, 25)
s3: shoulder matrix: 3 x 8 (10, 10 ,10)

front squat: 2 x 15 (40kg)

squats: 2 x 15 (60)
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 15, 2011, 10:38:58 pm
week 62
lower

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50, 60, 70)

Squats: 5 x (80, 90, 100, 110, 115*, 110**)

* got 4 reps, missed last rep due to maybe lost focus
** got 7 reps.

stepups: 5 x (60, 62.5, 65, 65)

DB reverse lunges: 5 x (25, 28, 30, 30)

calf raises: 8 x (100, 100)

didnt do anymore as lower back felt strained.

Ab wheel: 3 x 10
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 15, 2011, 11:39:04 pm
Mayb I'll up the reps for the ab wheel or something, 3 x 10 didn't feel too taxing.
Leg raises were tougher when I did them, but my grip gets cooked frm the rev lunges.

Not a priority tho, just hope my ankle heals up fast.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 18, 2011, 08:45:51 pm
week 62 upper
prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 90, 90)
s1: rows: 5 x (50, 60, 70, 80, 80)

s2: incline DB bench: 4 x 8 (25, 28, 30, *30)
s2: weighted pullups: 4 x 8 (12.5, 12.5, 12.5, 15)

*got 6 reps

s3: pulley pushdown: 3 x 8 (34, 35, 37)
s3: EZ bicep curls: 3 x 8 (20, 25, 27.5)
s3: shoulder matrix: 3 x 8 (10)

ab wheel: 3 x 15

pretty nice workout.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 18, 2011, 08:46:04 pm
week 62
bonus workout

got to the gym, colleagues were playing ball, roped me in.
couldnt resist haha.

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

unilateral DB rows: 5 x (20, 25, 30, 30, 30, 30, 30)

EZ bicep curls: 5 x (20, 25, 30, 25, 20)
                       15 x 20kg
Title: Re: cowed77's time to get up!
Post by: Clarence on February 18, 2011, 11:21:38 pm
How did the ankle hold up to playing?
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 19, 2011, 01:10:22 am
It felt alright ytd while playin, but that's cos it was pretty casual play, and I didnt try jumping...
Felt sore and abit fatigued when I got home, coldpacked it, and rubbed some tiger balm on the ankle before headin out to work today.

Dun think I'm up for maximal jumping anytime soon tho.

How's things on ur side?

Hahah we're like the sprain support group, you and me lol!
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 21, 2011, 08:35:49 pm
week 63
mon

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50)

Squats: 5 x (60, 70, 80, 90, 100, 110, 115, 115)

Stepups

DB reverse lunges


pullups: 5 x (bw, 10, 15, 20, 25)

ab wheel rollouts: 3 x 20

- wanted to ramp up to more weight as usual on rea, but this senior dude came over and told me it wasnt good.
  didnt know how to explain myself, but felt had to be nice, so stopped.

- while i was squatting, he told me i wasnt squeezing my butt/glutes at the top, therefore not working the hips. i told him i thought that was for deadlifts, and thought to myself that hip movement was primarily at the bottom of the squat.

he tried to demo with my weight, which was abt 70kg. failed at bottom on 2nd rep, fell back, thank god the safety was there. held on with one hand on the safety, and went back up with it. hope the dude's alright.

- really fast workout. left work late, had only an hour or so. other than a fast prehab, not much warmup, dived straight into workout. finished in less than an hour. fastest workout ever.
Title: Re: cowed77's time to get up!
Post by: adarqui on February 24, 2011, 06:52:50 pm
week 63
mon

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50)

Squats: 5 x (60, 70, 80, 90, 100, 110, 115, 115)

Stepups

DB reverse lunges


pullups: 5 x (bw, 10, 15, 20, 25)

ab wheel rollouts: 3 x 20

- wanted to ramp up to more weight as usual on rea, but this senior dude came over and told me it wasnt good.
  didnt know how to explain myself, but felt had to be nice, so stopped.

- while i was squatting, he told me i wasnt squeezing my butt/glutes at the top, therefore not working the hips. i told him i thought that was for deadlifts, and thought to myself that hip movement was primarily at the bottom of the squat.

he tried to demo with my weight, which was abt 70kg. failed at bottom on 2nd rep, fell back, thank god the safety was there. held on with one hand on the safety, and went back up with it. hope the dude's alright.

LMAO!@$!@%$!@%!@$!@%!@

typical 'advise giving armchair theorist'..  hope he's ok but i've seen that type of person many times over the years, they usually are very weak yet love telling everyoen they are "doing it wrong".

i don't squeeze my glutes at the top of the squat, it happens naturally, but i don't "oversqueeze them" causing some posterior tilt etc, that'd be dangerous.



Quote
- really fast workout. left work late, had only an hour or so. other than a fast prehab, not much warmup, dived straight into workout. finished in less than an hour. fastest workout ever.

nice

pc
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 24, 2011, 10:12:47 pm
Haha well he meant well, and not alot of ppl give me pointers, so I appreciate tt.

Adarq u gotta come back and program something for me soon haha.

I feel strength levels are not tt bad now.. 115 for 2x5 Vs 120 for triples pre injury.. Another good example of the benefits of keepin a log haha!
But I sure dun feel like I can do 130 now tho lol.
Title: Re: cowed77's time to get up!
Post by: LBSS on February 25, 2011, 10:33:57 am
FWIW you should be squeezing your glutes at the top of a squat, to make sure you get full extension.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 26, 2011, 01:16:08 am
Care to tell me more?

I've never really given much tot to it, it was always just "try to get the weight up" for me.
Isn't extension done at the ankle knees and hips?

Title: Re: cowed77's time to get up!
Post by: cowed77 on February 26, 2011, 11:06:28 am
week 63
Wed: upper

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *85)
s1: rows: 5 x (50, 60, 70, 80, 80)

*got 4 reps

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 12.5, 17.5)

s3: pulley pushdown: 3 x 8 (35, 37, 39)
s3: EZ bicep curls: 3 x 8 (22.5, 27.5, 30)
s3: shoulder matrix: 3 x 8 (7.5)

back ext: 3 x 15(10kg)
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 28, 2011, 10:30:55 am
week 64
mon: upper

did upper because knee feeling bruised after knock in weekend game.

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *92.5, 75)
s1: rows: 5 x (50, 60, 75, 85, 85)

*got 3 reps. pity, thought i could complete the set.

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, *17.5)

*got 7 reps

s3: pulley pushdown : 3 x 8 (36, 39, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: shoulder matrix: 2 x 8 (10, 10)

- DB was moving very fast on incline bench. been awhile since that happened. not sure why though  :-\
- pretty decent workout, felt strong throughout.
Title: Re: cowed77's time to get up!
Post by: LBSS on February 28, 2011, 10:37:25 am
getting pretty good on pullups. way stronger than me, although admittedly it's a pretty low bar.  :P
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 28, 2011, 10:41:20 am
hahah, being a T-rex does make arm motions easier.. smaller ROM for all movements.  :P

re that glute squeezing thing tho, mind tellin me more?
Title: Re: cowed77's time to get up!
Post by: LBSS on February 28, 2011, 11:07:56 am
hahah, being a T-rex does make arm motions easier.. smaller ROM for all movements.  :P

re that glute squeezing thing tho, mind tellin me more?

oh, yeah, just that you should make sure you're getting full extension at the top of your squat. not completing the movement does you no favors for all kinds of reasons. squeezing the glutes fully helps ensure you've gotten full extension, without just throwing your hips forward.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 01, 2011, 09:44:52 am
week 64
tues: lower

prehab: peterson stepups, cobras, glutes

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (70, 80, 90, 100, 110, 120, 100)

stepups: DND, rowers wanted the rack.

DB reverse lunges: 8 x (20, 25, 25)

hanging leg raises: 3 x 15

pullups: 2 x AF (20, 11)

- pretty happy i got 120.
- didnt do anymore reverse lunges cos lower back was cooked.
- *edit* i really cant do ATG squats. mayb cos of my inflexible ankles or something. when i try to go really deep, my lower back loses its arch, and the butt rounds forward. not sure if this is what people call "buttwinking".
think imma stick with my half squats for now.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 02, 2011, 09:01:43 am
(http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/185978_101033633311413_100002143294711_7203_3723472_n.jpg)


(http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc6/189784_101033519978091_100002143294711_7202_874353_n.jpg)


single pic is of my right. under correct lighting it looks more defined.

seeing how i jump off my left, im not sure why the right leg looks to be more developed.
this also sorta explains why i have a harder time on barbell stepups with my left leg.  :-\
Title: Re: cowed77's time to get up!
Post by: DamienZ on March 02, 2011, 09:22:11 am
(http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/185978_101033633311413_100002143294711_7203_3723472_n.jpg)


(http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc6/189784_101033519978091_100002143294711_7202_874353_n.jpg)


single pic is of my right. under correct lighting it looks more defined.

seeing how i jump off my left, im not sure why the right leg looks to be more developed.
this also sorta explains why i have a harder time on barbell stepups with my left leg.  :-\

nice! put some more beef on them and u'll be flying!
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 02, 2011, 10:22:51 am
Thx man, but I'm nowhere near you yet.

And I'm grounded till the ankle heals up haha.
Title: Re: cowed77's time to get up!
Post by: adarqui on March 05, 2011, 01:52:52 am
(http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/185978_101033633311413_100002143294711_7203_3723472_n.jpg)


(http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc6/189784_101033519978091_100002143294711_7202_874353_n.jpg)


single pic is of my right. under correct lighting it looks more defined.

seeing how i jump off my left, im not sure why the right leg looks to be more developed.
this also sorta explains why i have a harder time on barbell stepups with my left leg.  :-\

always looking lean, vmo looking jacked.

vmoNation aka QuadNation 4 life.
Title: Re: cowed77's time to get up!
Post by: Clarence on March 05, 2011, 06:02:09 am
Quads lookin strong.  Keep up the good work.  How's that ankle coming along?  Mine's a little bit better...i'm not quiet able to sprint or max jump without pain, but i've started playin some ball again.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 05, 2011, 08:39:18 am
Thx for the compliments peeps, still someways before I even smell hickson, Clarence, Damien.
Where is the vmo? The inside bit? Tot it was supposed to run diagonally, not lean enough to see visibly lol.
My groin gets the most sore after a squat day tho, then the lower back, almost nv the quads. :/

Good to see u here adarq, just finished last game of the season.

Would've got into the playoffs, if we won today, against an alr playoff-bound team. Lost by 4, and we conceded 6 points cos of jersey penalties. :(
Doesn't matter tho, we probably are not strong enough to win it all this season.

Clarence, I'm the same as you. Can run, but definitely can't do at max. Jumping is slightly worse.
Worst ankle sprain of my life so far, almost 3 months as it is now.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 06, 2011, 06:15:07 pm
I'm considering using the belt...
Should I?

Wat are the benefits?
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 07, 2011, 10:38:28 am
week 65
mon: lower

prehab: back, glute raises, peterson stepups

MR tuck jumps: 3 x 8

REA squats: 3 x (30, 40, 50, 60)

Squats: 5 x (70, 80, 90, 100, 110, 120, 120)

stepups: 5 x (50, 60, 70, 75, 75)

leg raises: 3 x 15

- not sure if the stepups are with the same steps. all sets felt pretty good.
- pretty good workout, blasted through most of the sets.
- im sure a few reps of the 2nd set of 120kg squats didnt get to parallel, they shouldnt feel so easy haha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 08, 2011, 09:01:13 am
week 65
tues: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 92.5, 92.5, 70)
s1: rows: 5 x (60,60, 70, 80, 80, 70)

s2: incline bench: 3 x 8 (25, 30, 30)
s2: weight pullups: 3 x 8 (12.5, 15, 17.5)

s3: pulley pushdown: 3 x 8 (36, 39, *42)
s3: DB bicep curls: 3 x 8 (12.5)
s3: shoulder matrix: 3 x 8 (7.5)

went to the basketball court.
lateral shuffles: 5 x return trips along baseline.

* got 6 reps
- a pretty good workout again. blasted through just about every set.
- wanted to blast the dropdown set of 70 on bench, but bar speed wasnt as good as the 1st set of 65.
- went into workout with the same icky feeling left shoulder, came out feeling strong.
- hopefully i'll finally get 100kg bench in 2 months.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 08, 2011, 09:02:23 am
really need to start eating up.

had 4 shakes last night.

i want to be a lean 73 - 75 kg.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 10, 2011, 12:42:19 pm
week 65
thurs: extra workout

tried my hand at some hang snatches.
gonna post a vid soon for form check.

front squats: 5 x (40, 50, 60, 70, 80, 80, 80, 80)

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

pullups (done in neutral grip): 3 x 10
Title: Re: cowed77's time to get up!
Post by: adarqui on March 12, 2011, 02:07:49 am
just keep eating good and lifting hard, if your ankle still refuses to heal for some time, at least you will be really jacked.. keep putting that muscle on.

nice session with the front squats

peace
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 12, 2011, 06:58:57 am
Yea, best way out is to keep lifting. And when the ankle heals fully, it'll be time to hit the reactive stuff hard.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 12, 2011, 04:05:26 pm
Update: tried to test the rom of my right foot. Used my hands to rotate the foot. Most directions were good, plantar/dorsi flex.
             But when I rotated my foot outwards, frm clockwise, (eversion?), the area below inside ankle hurts.

Sigh. And I was thinkin I could start on the depth jumps and such alr.

5am insomnia session

~50 sprints: 5 x abt 70%
pullups: 5 x 10

* only got 8 reps on last set.

Downed a shake, and it's off to work :(
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 15, 2011, 10:07:32 pm
week 66
mon: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 85)
s1: rows: 5 x (50, 60, 70, 80, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullup: 3 x 8 (12.5, 15, *20)

s3: pulley pushdown: 3 x 8 (36, 39, 44)
s3: EZbar bicep curls: 3 x 8 (25, **30, 25)
s3: shoulder matrix: 3 x 8 (7.5)

ez bicep curls: 1 x 20 (20kg)

back ext: 2 x 15 (10kg)

* got 5 reps, then DB dropped off feet. did another 2
** got 7 reps

- PR on bench again, but not counting it for real as yet, as i didnt go down as much as i'd like for 2-3 reps, some mental hesitation going on dammit. gonna get it proper next week.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 16, 2011, 08:41:21 pm
week 66
wed: lower

prehab: cobras, glute raises, peterson stepups

MR tucks: 3 x 8
jump squats: 3 x (30, 40, 50)

squats: 5 x (75, 85, 95, 105, 115, 125, *125)

stepups (5blocks): 5 x (50, 60, 70, 80, 80)

EZ bicep curls: 4 x 10 (20kg)

*got 4 reps. 1st set of 5, i felt a few reps could be lower. 2nd set of 125, reps were better, but only 4 reps.

- headed into workout tired.
3 glasses of moscato + 4 hours of sleep + a busy 12hr shift = not the best condition to push myself. falling asleep sitting on bench between squat sets dammit.

- tried my hand at some depth jumps after the workout. couldnt touch the ceiling hahaha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 23, 2011, 09:07:30 pm
week 67
mon, lower

prehab: glute raises, cobras, peterson stepups

mr tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (75, 85, 95, 105, 115, 120, 120, 115, 100)

calf raises: 8 x (100, 100, 100, 110, 110)

leg raises: 2 x 15

- poor workout, long day at work.
- just wasnt feeling it, knee felt icky walking into the gym, didnt wanna risk it on the squats.
- almost all reps had good bar speed though.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 23, 2011, 09:07:46 pm
week 67
tues, upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 95, 70)
s1: rows: 5 x (50, 60, 70, 80, 80, 80, 60)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, 20)

s3: pulley pushdown: 3 x 8 (37, 40, *46)
s3: EZ biceps curls: 3 x 8 (25, 30, **30)
s3: OHP: 3 x 8 (30, 35, ***42.5)

OHP
10 x 30kg
12 x 20
10 x 20

*got 4 reps
**body english on most reps lol.
***got 4 reps

- fucking killed it, blasted through almost everything.
- felt so good, upped the weight on the pulley pushdowns, though it was overshooting lol.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 24, 2011, 09:45:44 am
Week 67

Thurs, bonus workout heh

Front squats: 5 x ( 40, 50, 60, 70, 80, 80kg)
Squats:         5 x (80, 90, 100, 100, 100, 100, 100)

OHP: 8 x ( 20, 30, 30, 30, 35, 35, 30kg)

EZ bicep curls: 3 x af: 15kg x (20, 13, 15 reps)

- couldn't rack properly for fr front squats today. Keep feelin the bar on right collar bone, so cut it, and replaced with plain vanilla squats.

- icky left shoulder still feels icky. Really pissed abt it. It's holding back my bench numbers.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 28, 2011, 02:13:50 pm
week 68

prehab: glutes, cobras, peterson stepups

MR tucks: 3 x 8
depth jumps: 2 x 4

rea squats: 3 x (30, 40, 50, 60)

Squats: 5 x (65, 75, 85, 95, 105, 115, 125, 125, 100, 80, 60)

- got almost 2 fingers on ceiling for DJ.
- previous best pre injury was fingers fully on ceiling, so im almost 2 inches away.
- pretty happy about it, sign of recovery, though ankle is still no good yet, and there are a few spots that really hurt when i poke it hard with my fingers.

- vol PR with the double sets of 125. knew i was done when bar speed for next set of 100 was slow haha.
Title: Re: cowed77's time to get up!
Post by: LBSS on March 29, 2011, 12:28:20 am
putting in good work. have you been doing any balance work for your ankle(s)? saw a review abstract recently that suggested that balance training might help improve athletic performance, in addition to the obvious rehab benefits.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 29, 2011, 03:24:51 am
Havent seen u in abit man, thx for checkin in ha.

Hey, wat balance stuff are u talkin abt?

I only do the standin on one leg for time thing for proprioception, but that was 2 months ago, when the ankle was worse..
Title: Re: cowed77's time to get up!
Post by: LBSS on March 29, 2011, 05:42:26 am
Havent seen u in abit man, thx for checkin in ha.

Hey, wat balance stuff are u talkin abt?

I only do the standin on one leg for time thing for proprioception, but that was 2 months ago, when the ankle was worse..

that's what i'm talking about. you can mix it up, too: closing your eyes, throwing a ball against the wall, etc. i'd keep doing it, if i were you. my ankle's been healthy for months now and i still do balance stuff.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 29, 2011, 09:49:28 am
tues, upper

prehab: shoulders, cobras, birddogs

s1: bench: 5 x (60, 70, 80, 90, *97.5, 80)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)

dips: 2 x AF (35, 27)

leg raises: 2 x 15

EZ bicep curls: 3 x 12 (20kg)

* got 4 reps

- finally closing in on 100kg bench. PR on bench :wowthatwasnutswtf:
- back was feeling icky, from the squats ytd.
- went thru the workout without my trusty mp3 player, one side of the earphones was dead :(
- big factor in why i skipped the rest of the planned workout haha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 05, 2011, 11:37:15 am
week 69
tues, lower


prehab: peterson stepups, glutes, cobras, bird dogs

MR tucks: 3 x 8 depth jumps: 2 x 4
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (65, 75, 85, 95, 105, 115, 122.5, *127.5, 100, 80, 60)

back ext: 3 x 15 x 10kg

* 2 reps abit icky, 3 were good.
- pretty happy with it, seeing how it was a workout non-fuelled by music.
- close or at pre injury levels strength wise.  :wowthatwasnutswtf:
- depth jumps feel good, though still not as good as PR.

Title: Re: cowed77's time to get up!
Post by: horton on April 05, 2011, 02:03:22 pm
week 69
tues, lower


prehab: peterson stepups, glutes, cobras, bird dogs

MR tucks: 3 x 8 depth jumps: 2 x 4
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (65, 75, 85, 95, 105, 115, 122.5, *127.5, 100, 80, 60)

back ext: 3 x 15 x 10kg

* 2 reps abit icky, 3 were good.
- pretty happy with it, seeing how it was a workout non-fuelled by music.
- close or at pre injury levels strength wise.  :wowthatwasnutswtf:
- depth jumps feel good, though still not as good as PR.



good work man! great to see youre getting back to where u were before u got injured
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 05, 2011, 02:46:09 pm
thanks alot man, appreciate it.

im so excited to be at least a little closer to pre injury levels. im guessing about a month to go.
have u ever sprained ur ankle before? if so, how long did the worst one take to recover properly?

i like reading jard's, bedouin's, and your blogs the most. cos of the basketball content haha.
and also how the three of y'all are very motivated.

lets go boys lets go!
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 07, 2011, 06:35:57 pm
week 69
wed, upper

prehab: shoulders, cobras

s1: bench: 5 x (60, 70, 80, 90, 97.5, *92.5)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)

pullups: 10 x BW

s3: pulley pushdowns: 3 x 8 (36, 36, 31)
s3: EZ biceps: 3 x 8 (25, 25, ***20)
s3: OHP: 3 x 8 (30, 35, 30)

- 2 icky reps on PR bench of 97.5kg, but i'll take it. closing in on the elusive century bench!  :wowthatwasnutswtf:  :personal-record:
- tough, tough 2nd half of the workout. can see that in the missed few reps.
* got 3 reps
**got 4 reps
***got 12 reps
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 09, 2011, 10:31:15 am
Played pickup ytd, Felt ok..

Worked on my handles, and my shot today morning.

Jard, divad, Taylor, wat is ur 3pt range?
I'm quite inconsistent, sometimes I can shoot abt a feet or two behind, today I couldn't.

I think I wanna work on my form abit...

Studied abit, gonna sprint abit later before heading to bed for work tmr.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 13, 2011, 12:28:43 pm
Haven't been able to get in any work yet this week, really busy week at work so far, 14 hour days.

Got to the PR court today tho. Some all star event thing in the rec league lol. Tried jumping.

Off a dropstep I could get half an inch above. Previous best was abt 2 inches.
DL rvj, tried a bunch of times, best single 2 inches above. Previous best was entire palm, so I'm like 5 or 6 inches away dammit haha.

Ankle still not 100%, could feel some aching upon landing, plant din feel too good or coordinated too :(

Tried SL rvj once, got 1 inch above. But I haven't jumped off one leg for ages, couldn't land properly haha.
Title: Re: cowed77's time to get up!
Post by: bedouindunker on April 15, 2011, 05:16:49 am


HEAL UP MANG!


AND MAKE TIME for training!


i know you got it...


Title: Re: cowed77's time to get up!
Post by: cowed77 on April 15, 2011, 08:05:08 pm
Yo troll! :highfive:

Hahah, now tt u mentioned it, I realized out of the 69 weeks I've journalled, the last week was the only week I didn't hit the gym at all. I think I was out a week or 2 or that ankle sprain, and tt was abt it.

Pity adarq can't help structure my training now.

Title: Re: cowed77's time to get up!
Post by: cowed77 on April 20, 2011, 09:22:31 pm
Update for the week so far.

Got in an upper body workout, will post full later.
Hit a bench  :personal-record:

Had a game ytd, did ok. Shot 5/7. Almost rolled my ankle again, thank heavens nth bad happened.

Took a charge on a driving big, dude crashed into me haha. Got abit of a icky hip today. Had wanted to go squat today, but it's not lookin good. Will do some sprints and bounds later.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 22, 2011, 08:31:34 am
week 70
tues, upper


prehab: shoulders, cobras


S1: bench: 5 x (60, 70, 80, 90), 3 x (95, 100)  :personal-record:
S2: rows: 5 x (50, 50, 60, 60, 70, 70)


s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: wt pullups: 3 x 8 (12.5, 15, *20)


s3: pulley pushdown: 3 x 8 (36, 39, 41)
s3: EZ biceps: 3 x 8 (25, 27.5, 30)
s3: OHP: 3 x 8 (35, 40, 35)


* got 5 reps, and DB slipped off feet.
- Finally hit the century bench. Def had gas for 1 more rep. Yay.

-1 week of enforced rest due to work had it's own silver lining afterall.
- Shoulders felt fine, and decided to make like the bear and went in. Scared I was, but also strangely, had some confidence I'd hit it.
- in short. YAY!  :wowthatwasnutswtf:

Title: Re: cowed77's time to get up!
Post by: cowed77 on April 24, 2011, 05:24:26 pm
update: ankle health still at abt 70% tops.

gg home in abit after the graveyard shift, gonna lift after i wake up.

final exams coming on may 12.
only 2 papers for me to graduate from UOL, but godammit piss poor luck. both papers on the same day.

cant wait for it to be over, its been a long struggle lol.

and then it will be full on, no holds barred training!
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 26, 2011, 05:37:25 am
Icky hip frm that knock still no good.
Was supposed to do a lower body workout ytd, but changed to an upper one.

Got a PR, will log later.

Today: finished a few hours of light studying, can't really concentrate lol.

Was abt to hit the courts to learn that stepback jumper, only to see the skies open up and pour. FML.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 29, 2011, 06:31:56 am

week 71
mon, upper


prehab: shoulders, cobra


s1: bench: 5 x (60, 70, 80, 90, *95, 100)
s1: rows: 5 x (50, 60, 70, 80, *80, 80)


s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)


s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)


EZ bicep curls: 1 x 25 x 15kg
OHP: 14 x 27.5kg
          13 x 20
         
DB OHP: 1 x 10 x 7.5kg


seated DB OHP: 1 x 25 x 5kg


* 3 reps
** 7 reps
*** 5 reps

Title: Re: cowed77's time to get up!
Post by: cowed77 on April 29, 2011, 06:35:01 am
week 71
thurs, lower turned to full body

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (80, 90, 100, 110, *110)

bench: 3 x (40, 50, 60, 70, 80, 90, 100, **105)

pullups: 3 x 10

ab wheel: 2 x 20


* 3 reps
** 2 reps

- icky hip really means its not too good an idea to go squat.
 movement felt weird all over, knee felt strained. almost pulled my right hamstring haha.

- however a 105kg bench, means i have finally got a 1.5BW bench, with some change left, seeing how im 69kg now.  :personal-record:

 :wowthatwasnutswtf:
Title: Re: cowed77's time to get up!
Post by: LBSS on April 29, 2011, 10:22:03 am


- however a 105kg bench, means i have finally got a 1.5BW bench, with some change left, seeing how im 69kg now.  :personal-record:

 :wowthatwasnutswtf:

(http://t1.gstatic.com/images?q=tbn:ANd9GcQ6i7ZoB7EtllBO4eZxFz0bm_v8AfQ9wSE1vtDk8F3z6FL2WNbi&t=1)
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 29, 2011, 09:50:11 pm
Thx man, took me sometime to get there.

How's ur jumping coming along? Has it become abit smoother since the last time u uploaded a vid?
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 30, 2011, 06:52:53 pm
Had a game today. Hams were toast. Felt like I had a bad game.

But strangely I had 11 points, which is abt my avg anw, I dun take alot of shots haha. 2/2 frm behind, 2/3 inside. 1/2 FT.
Prolly 2,3 assists, but had a few times when I tried to take my guy off the dribble, but couldn't do so properly, and had to pass it off. Upset with tt. :-[
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 03, 2011, 12:15:39 pm
week 72
tues, upper

prehab: shoulders, cobras

s1: bench: 3 x (60, 70, 80, 92.5, 100, *105)
s1: rows: 5 x (50, 50, 60, 60, 70, 70)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (10, 15, **20)

s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)

OHP
9 x 25kg
10 x 20kg

* 2 reps
** 7 reps
*** 7 reps
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 08, 2011, 11:30:01 am
So I put in a lower body workout on thurs. Havent really got to log it down, and am typing this while waiting for food to be served haha.

Nothin major, top set of 120kg for 5 on squats. Felt tough, doable, but tough
Got 127.5 2 weeks ago, but din really squat nicely last week, due to icky hip.
So it wasn't that bad I suppose. 

Then I tried to do push press, after seeing lance's vid. Dip abit, drive and push right haha.
Got 60. Tried 67.5, abt my bw, failed haha. Will post vids sometime soon.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 09, 2011, 03:53:28 pm
8 x ~40m sprints, abt 80 - 90% max effort.

Ankle = 7/10 cant really jog properly. Sprinting wasn't tt bad cos on forefeet.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 13, 2011, 03:41:50 am
week 72

prehab: cobras

REA squats: 3 x (30, 40, 50, 60, 70)

squats: 5 x (80, 90, 100, 110, 120, 125, 100)

stepups: 5 x (60, 70, 80, 80)

push press: 1 x (30, 40, 50, 55, 60)


s1: EZ biceps curls: 5 x (25, 30, 35)
s1:OHP: 5 x (30, 35, 40)

EZ biceps: 20 x 20kg
OHP: 25 x 30kg

- tried my hand at push press. will get a vid sometime soon for form check. basically an OHP, with abit of leg dip and drive right?
 tried to go for 67.5kg, abt my BW, failed  :P

- exams are over now! with luck i'll be graduating from uni of london in econs & management.

- but thats not the issue. the main thing is, i am finally able to fully dedicate myself to training!  :headbang:
 thats of course after taking into account the hellish hours of the current job haha.

- if only my ankle sprain will heal up fully.
Title: Re: cowed77's time to get up!
Post by: andyhug on May 13, 2011, 06:27:01 am
You living in london now?
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 16, 2011, 11:38:25 am
week 73
fri, lower

prehab: cobras

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x ( 127.5, 130)

stepups: 5 x (60, 70, 80, 80, 80)

calf raises: 15 x (80, 80, 80kg)

hanging leg raises: 3 x 15

lateral slides: 5 return trips along court length
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 16, 2011, 11:38:43 am
week 73
sat, upper

prehab: shoulders, cobra

s1: bench: 5 x (60, 70, 80, 90, *100)
s1: rows: 5 x (50, 50, 70, 70, 80)

s2: incline DB bench: 3 x 10 (25, 25, 25)
s2: DB 1armed row: 3 x 10 (30, 30, 30)

s3: pulley pushdown: 3 x 10 (36, 36, **36)
s3: EZ bicep curls: 3 x 10 (25, 25, 25)
s3: OHP: 3 x 10 (35, 35, ***35)

EZ biceps: 25 x 15kg
OHP: 14 x 25kg, 11 x 20kg

* got 3 reps
** got 9 reps
*** got 7 reps

- wasnt feeling it today, 1st set of the usual pullups felt tougher than it should. so switched it up to DB row, and upped vol for all exercises to get more blood in.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 18, 2011, 11:49:37 am
so today i brought a measuring tape to the game at the PR court.

the rim was 298cm, or abt 9'9
my reach is 220cm, 7'2ish
my palm is abt 19cm from tip of middle finger to base of palm.

so counting out loud, at my last PR of a palm above, it would mean my vert then was about 38"

vag if ur reading this, u are the master predictor haha.


kinda happy that i got there before, never thought i could get this close to jumping 1m.
so now that im no longer required to go to school, once my ankle is 100%, i think i have a good shot at 40"

 :wowthatwasnutswtf:

fri im going to this TCM dude. see how it goes. if in a month it doesnt go away, im gg to save up to get an MRI done.
Title: Re: cowed77's time to get up!
Post by: vag on May 18, 2011, 01:39:09 pm
Its not rocket science man!

vert = highest touch - standing reach
highest touch = rim height + inches above

so vert = ( rim height + inches above ) - standing reach

In that case , vert = ( 298 + 19 ) - 220 = 97cm ( ~38 1/4 '' )

 :personal-record: ,  :ibjumping: ,  :wowthatwasnutswtf:
Title: Re: cowed77's time to get up!
Post by: LBSS on May 18, 2011, 01:41:49 pm
damn cowed, good job. 38" is nice!
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 18, 2011, 02:08:05 pm
thanks guys.
u (vag and lbss) were one of the first few here, along with rip and me and flander et al.

this was pre-injury though haha. so it'll take me sometime to get back. when i do, vid for sure!!
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 19, 2011, 08:53:47 am
week 74
thurs, lower.  may 19


prehab: cobras, birddogs


MR tucks: 3 x 8


REA squats: 3 x (30, 40, 50, 60, 70)


Squats:
5 x (80, 90, 100, 110, 120)
3 x (125, 130)


pullups: 5 x (10, 15, 20, 25, 28 )
dips: 2 x af: (35, 24)


back ext: 5 x (BW, 5, 10, 15, *20)


* 10 reps 
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 23, 2011, 11:54:55 am
week 75
mon, upper

prehab: shoulders, cobras

s1: bench: 5 x (60, 70, 80, 90, 100)
s1: rows: 5 x (50, 50, 60, 70, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *28 )

s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: OHP: 3 x 8 (35, 40, 25)

* got 5 reps

EZ bicep curls: 17 x 20kg
OHP: 15 x 25kg
Title: Re: cowed77's time to get up!
Post by: D4 on May 23, 2011, 02:58:29 pm
Hey man, if that 38" was ur PR before or whatever, what's your vert at now?  And why did it go down?  Injury?

Also, we probably the two guys on this forum with the two shortest reaches lol.  We both need 40+ just to dunk lol.  Anyways, hope you get back to that 38 soon, and then go after that 40 with me.  I'm at 38 right now.  Just recently PR'd it.

Whats your max squat and at what depth?

Just curious, anyways, get healthy soon.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 23, 2011, 03:57:06 pm
gotta rest up abit for now tho haha.

cant even move properly now, and last night was worse. couldnt even put any weight on the foot.  >:(

(http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs1355.snc4/162712_463868033869_618413869_5827598_6844127_n.jpg)

fuck, just saw it was before xmas that i sprained my ankle.
its almost half a year now, and its still no good!
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 23, 2011, 05:22:57 pm
i got a single of 145, before i sprained the ankle. abt parallel, or just a hair above.

i tried going lower, but anything lower than that, my butt starts going in.

weird thing is, my quads almost never feel the doms, and it was always my groin first, then mayb my glutes.

Title: Re: cowed77's time to get up!
Post by: D4 on May 23, 2011, 05:38:12 pm
i got a single of 145, before i sprained the ankle. abt parallel, or just a hair above.

i tried going lower, but anything lower than that, my butt starts going in.

weird thing is, my quads almost never feel the doms, and it was always my groin first, then mayb my glutes.



145 KG's I assume.  Wow so similar, I always get doms on my groin mainly, and a little on my glutes, hardly ever on my quads too.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 23, 2011, 06:36:38 pm
Haha I use tt as my justification tt I dont really need to try to go any lower.

Frankly, for a 2bw parallel/slightly above squat, I felt I could hv jumped higher. Of cos, tt was before the sprain.

I'm not sure why this is taking so long, I'm fucking pissed abt it.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 25, 2011, 01:45:50 pm
week 75
wed, lower

prehab: peterson stepups, glutes, cobras

slope sprints: 2 x ~20m ME

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *137.5)

stepups: 5 x (60, 70, 80, 85, 80)
calf raises: 15 x (85, 85, 85)
hanging leg raises: 3 x 15

* got a fren to film the top set of 137.5, which was right abt 2BW.
1st rep was tough, 2nd and 3rd reps were pretty fast.

- stoked to get back to 2BW, but when i saw the film, turns out i hadnt gone as low as i normally do.
- no wonder it felt easy hahahaha. gonna try to do a proper one next week.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 02, 2011, 08:31:31 pm
Pretty good week.

Pushed myself at the gym 4x this week, and got some ball practice in as well.
Strength levels quite good. Ankle still fucked.

Waiting for lance to get to me.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 04, 2011, 09:51:20 pm
week 76
mon, lower

prehab

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *135)

stepups: 5 x (60, 70, 80, 85, 85)

calf raises: 15 x (90, 90, 95)

hanging leg raises: 3 x 15

OHP
15 x 20kg
20 x 30kg
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 04, 2011, 09:51:31 pm
week 76
tues, upper

prehab

s1: bench: 5 x (60, 70, 80, 90, 100)
s1: rows: 5 x (50, 60, 70, 70, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, 28)

s3: pulley pushdown: 3 x 8 (36, 40, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, *32.5)
s3: OHP: 3 x 8 (35, 40, *40)

*got 5 reps

EZ bicep: 25 x 15kg
OHP: 21 x 25kg
back ext: 2 x 25
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 04, 2011, 09:51:41 pm
week 76
wed, upper

s1: paused DB bench: 4 x 6 (25, 25, 30, 28)
s1: paused 3sec rows: 4 x 5 (70, 60, 65, 65)

s2: dips: 3 x AF (28, 22, 21)
s2: paused 3sec pullups: 3 x AF (9, 9, 5)

s3: rope tri pulldowns: 4 x 8 (29, 30, 32, 34)
s3: DB bicep curls: 4 x 8 (10, 12.5, 15, 17.5)
s3: shoulder matrix: 4 x 8 (5, 7.5, 10, 12.5)

OHP
12 x 30kg
20 x 20kg
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 04, 2011, 09:51:51 pm
week 76
thurs, lower

prehab

incline sprints: 3 x ~80%
MR tucks: 3 x 8
SL RFI lateral: 3 x 10

1-2 jump squats: 3 x 3 (30, 35, 40)

squats: 8 x (100, 105, 110, 115, 100)

calf raises: 15 x (100, 100, 100)

1 min planks: (5kg, 10, BW)
Title: Re: from bull to beast, hopefully...
Post by: cowed77 on June 05, 2011, 04:04:04 am
ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance
week 3: possibly repeat if you are feeling great, otherwise 1 session of MSEM with 2-3 days rest following, then peak vert
week 4: repeat ...




week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH







week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH






ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.

Title: Re: cowed77's time to get up!
Post by: cowed77 on June 06, 2011, 10:43:12 pm
Decent sesh ytd.

Sets of 5 on the squats were all pretty good, parallel or at most a hair above.
Den got 130 and 137 for triples. Fast 2nd rep, last rep not as fast.

Bus ride home was abt 45mins. When I got off I almost couldn't walk. Right outside portion of right knee suddenly tightened the fuck up. Scary shit. Mayb the ankle stiffness and being not recovered meant the tension travelled upwards. :-\
Squats were ok, knees didn't move inwards for almost all the reps, tho for a few reps they did move in a tad, and I moved them back out.

Typing this on the phone, so I'll write the workout later.
Gonna meet this doc, who's a fren of the guy I see at the gym.

Also, I've been having peeps in the gym ask me wat the contents of the shaker was when I workout. It was actually just xtend.
I see it as a good sign haha. These peeps probably think it's the shake that's working...
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 09, 2011, 10:29:13 pm
week 77
mon, lower

prehab

sprints: 3 x ME
MR tucks: 3 x 8

REA squats: 3 x (30, 40, 50, 60, 70)

Squats:
5 x (80, 90, 100, 110, 120)
3 x (130, 137.5)

stepups: 5 x (70, 80, 90, 80, 80)

calf raises: 15 x (100, 100, 100)

hanging leg raises: 2 x 15
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 09, 2011, 10:29:44 pm
week 77
wed, upper

prehab

s1: bench: 5 x (60, 70, 80, 92.5, *100)
s1: rows: 5 x (50, 60, 70, 70, 80)

*4 reps

s2: incline DB bench: 3 x 8 (25, 30, *30)
s2: weighted pullups: 3 x 6 (15, 22.5, **28)

*10 reps
** 5 reps

s3: pulley pushdown: 3 x 8 (36, 40, 40)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: OHP: 3 x 8 (35, 40, *40)

*6 reps

hanging leg raises: 3 x 15

- started out great, got disrupted.
- some fag wanted to work in while i was benching. i told him i had just 2 sets left, he insisted.
- so ok, let him in, but he fucking removed the weight, and said he wanted to warm up. so thats his definition of working in...
- dude moved the bench too, on top set of 100, was slightly offcenter when unracking, almost tore my shoulder. affected the rest of the workout.
- next time he demands it, imma give him a piece of my mind.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 12, 2011, 09:29:11 am
quick question guys...

im going to visit an osteopath in 2 weeks time when the paycheck comes in, but do y'all think the squatting is actually hurting the process of healing for my ankle?
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 13, 2011, 11:34:10 am
week 78
mon, lower

prehab: cobras, glute bridges

ME sprints: 3 x incline
MR tucks: 3 x 8

REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130)
1 x 140 (failed on 2nd rep)

hanging leg raises: 2 x 15
hanging wipers: 2 x 10

- wanted to go for 3 reps on that 140 squat.
- loaded the bar, walked out to psyche myself up. went back to the bar to see someone squatting with 40kg
- WTF. 3rd consecutive time this happened to me. by the time i waited for him to be done, loaded the bar back, i'd lost the focus. pretty sure i couldve gotten at least a double. FUCK.

- on the bad ankle leg, the outside tendon behind the knee is getting tight. can someone explain this to me?
- im going to visit an osteopath in 2 weeks time when the paycheck comes in, but do y'all think the squatting is actually hurting the process of healing for my ankle?
Title: Re: cowed77's time to get up!
Post by: LanceSTS on June 17, 2011, 04:30:17 am
 Ok cowed, give me 3 primary goals of your training, any limitations you have on exercises (injuries), and how many days a week you can train. Ill try and get you something up as soon as I can.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 17, 2011, 08:42:45 am
nice... lance is finally in the house!  :wowthatwasnutswtf:

GOALS

1) vert. im turning 28 next month, i just wanna be able to dunk before im done with basketball lol.
2) speed, explosiveness, power. all about the same thing.
3) strength

actually the vert is the primary goal, anything else that comes along is a bonus. i've not been working on my game, putting it off in favor of weight work. would wanna be able to work on my game at some point, but everything else can be put on the back burner, if vert work requires it.

INJURIES

1) bad right ankle sprain. sometime in dec 2010, still not 100% yet.
2) theres this spot on my back, that twinges and has a shot of slight sharp pain when i bend over. but goes away after a warmup before lifting.
3) left shoulder, elbow. just some aches.

TRAINING
can do sun thru fri. hopefully no leg day on fri, but will do if necessary. no access to gym on sunday though.

much appreciated lance!!
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 18, 2011, 06:45:25 am
In case this new reply opens a new page, lance my reply is on the previous page.

Will get to posting the wed upper workout later.
Had a game earlier today. Game at 11am, I finished work at 7am. Got in one hour of sleep before heading out haha. And now it's 6pm and I'm prepping to go to work again  :uhhhfacepalm:

Decent game today, missed once, travelled once, got like 10-14
 or so points in total of like 12 mins playtime. God my stamina is shot haha, the first time I got in the game I had a good run, but subbed myself out after 5-6 mins.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 18, 2011, 11:40:41 am
week 78
wed, upper

s1: bench: 5 x (60, 70, 80, 90, *102.5)
s1: rows: 5 x (50, 60, 70, 70, 80)

*3 reps

s2: incline DB bench: 3 x 10 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *30)

*5.7896 reps. tried my best, but couldnt grind it out to the top. haha.

s3: rope tri pulldowns: 4 x 8
s3: DB bicep curls: 4 x 8
s3: shoulder matrix: 4 x 8

wanted to keep arms fresh for ball practice the next day. will do after ball.

hanging leg raises: 2 x 15
hanging wipers: 2 x 10
Title: Re: cowed77's time to get up!
Post by: LanceSTS on June 19, 2011, 04:50:21 am
Ok cowed,


 2 days a week

dynamic warm up + stiff leg ankle hops- 3 x 20 (be gentle with these until ankle is able to handle max intensity)

Hang/jump snatch - 4 x 3-5 reps

squat- 4 x 5-7 reps

rdl- 3 x 6- 8 reps

Lunges (forward)- 2 x 10-12 reps

standing calf raise- 2 x15- 20 reps

finish with foam rolling and pnf stretching (10 mins)


$$$$$ - on the second lifting day, swap box squat or pin squat for squats, swap hang cleans for jump snatch.


3 days a week- jump max effort at rim, 15-30 jumps, stop at drop off after 15. (do these on days you dont lift, or before lifting)


Total your reps in all the sets for that weight, that is the number you will have to beat each week, you will have a full week to beat the squat/box and snatch/clean, and 3 days to beat the others, which is very doable right now for you.

for example, if you completed 4 x of 5, 5, 5, and 6 reps with 300 lbs for your squat workout, thats 21 total reps at 300 lbs, the next week you either have to lift 305 lbs for at least 20 reps, or hit 300 for 22 or more reps to beat it.  Be consistent with this, its EVERYTHING.

You can add upperbody work as you wish, either on off days or at the end of lower body strength days. Dont neglect foam rolling and pnf stretching, its going to be key for continual progress and beating the numbers. good luck man!
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 19, 2011, 08:54:02 am
thanks lance!  :highfive:

some questions...

i'll see how i can work upper body lifting into this, wanna preserve the gains thus far as best as i can.

i'll search bedouin's log for the dynamic warmup thing, if i cant find it i'll probably do some MR tucks, leg swings, short sprints.

i think you have a PNF stretching vid on youtube, i'll copy it into my iphone later.

im not so confident on the jumping days though, havent jumped ME in a long time, not so confident yet on the ankle. will try it out and see how it goes. got 2-3 inches over rim yesterday after the game.

no foam roller at the gym, but i do have one at home, so i'll do it at home if its ok? otherwise mayb i'll bring the roller to the gym and have them keep it for me, gonna see if i can do that. already contributed an ab wheel a few months back LOL.

will search ur channel for RDL vids too, never did them seriously in a program before. how do u like them done?

before i start lance, i dun squat ATG, cos my back/butt curves in just after parallel. will it hurt matters?

edit: just watched your pnf quad stretch vid. when u say to kick the target leg back, is it like donkey back kick style kicking out, or is it like when ur on the knee extension machine, flexing out, using only knee motion/flexing?
foreign stuff to me, using a concentric motion to stretch a muscle...
Title: Re: cowed77's time to get up!
Post by: LanceSTS on June 19, 2011, 04:11:51 pm
thanks lance!  :highfive:

some questions...

i'll see how i can work upper body lifting into this, wanna preserve the gains thus far as best as i can.

i'll search bedouin's log for the dynamic warmup thing, if i cant find it i'll probably do some MR tucks, leg swings, short sprints.

i think you have a PNF stretching vid on youtube, i'll copy it into my iphone later.

im not so confident on the jumping days though, havent jumped ME in a long time, not so confident yet on the ankle. will try it out and see how it goes. got 2-3 inches over rim yesterday after the game.

 Well, dont jump any higher than you can handle right now, take it slowly at first, get the reps in. 

Quote
no foam roller at the gym, but i do have one at home, so i'll do it at home if its ok? otherwise mayb i'll bring the roller to the gym and have them keep it for me, gonna see if i can do that. already contributed an ab wheel a few months back LOL.

yea you can do it at home, a pvc pipe works great too.

Quote
will search ur channel for RDL vids too, never did them seriously in a program before. how do u like them done?

Knees slightly bent, start at the top, USE STRAPS, push hips back as far as you can while maintaining neutral with the spine, reverse the weight right below the knee caps.

Quote
before i start lance, i dun squat ATG, cos my back/butt curves in just after parallel. will it hurt matters?

I HATE the word "atg", we have full squats (anywhere below parallel), and half squats (slightly above parallel).  You need to do a full squat.  If you cant go slightly below parallel without rounding, you need to learn to squat correctly.  Post a video if you need help.  If you can already squat slightly below parallel, but are not going "atg", that is perfectly fine, just full squat.

Quote
edit: just watched your pnf quad stretch vid. when u say to kick the target leg back, is it like donkey back kick style kicking out, or is it like when ur on the knee extension machine, flexing out, using only knee motion/flexing?
foreign stuff to me, using a concentric motion to stretch a muscle...

right, the second one, youre contracting the muscle being stretch in this version of pnf, it will be the same for all muscle groups.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 20, 2011, 11:45:10 am
week 79
monday

prehab, warmup.

sprints: 3 x incline
stiff leg ankle hops: 3 x 20

jump snatch: 4 x 5 (30, 35, 35, 35)

Squats: 4 x 5 (90, 95, 95, 95)

RDL: 3 x 7 (70, 75, 75)

forward lunges: 2 x 10 (60, 50)

calf raises: 2 x 15 (100, 100)

PNF quad, groin stretch


- brand new template, feeling out the weights.
- form check on RDL guys. anything im doing wrong?

- lance, how should i do those lunges in the rack? any cues? will post vid next session...
- i used to do them with DB, walking, but cos they only go up to 30kg, there is gonna be a bottleneck there. so im trying to do it with the BB. felt way tougher. didnt want knee to go over foot, but cos the rack is so small, there wasnt enough space.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 20, 2011, 11:48:03 am
http://www.youtube.com/watch?v=5HOnfSYwS2E

http://www.youtube.com/watch?v=DVNZX-2vpek
Title: Re: cowed77's time to get up!
Post by: LanceSTS on June 20, 2011, 02:26:52 pm
 Squats look pretty good man, push out to the sides of your feet more though, youve got a slight internal rotation going on during some of those reps.  Its not a big deal now but as you get into heavier weights it will be, pushing out or "spreading the floor" will also give you more glute involvement.

 On the rdl, SLOW DOWN, in between reps! Treat each rep like it is its own set.  I like the speed of the reps but slow down, set each rep up.  You need to pull the bar into you using the lats, keep it brushing the thighs all the way through the range of motion.  Sit back away from the bar, dont push the bar away from you. Youre using the quads more than you need to, push the hips back, bring them back to the bar, knee bend stays the same.

For lunges use a barbell, take it out of the rack.  Either take a step forward and step back together, or do walking lunges.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 20, 2011, 04:48:26 pm
those squats are actually just a few inches lower than how i normally do them... when i check myself doing BW squats in the mirror, my butt winks in at abt the bottom point in the squat vid, so i normally stop short of that point. but if you think its alright tho i'll keep at it haha.

RDLs were kinda tough man, just learning the form still. bar was knocking into the bottom of my knees.
if im not sitting back enough, and the bar is already hitting my knees and legs... haha i cant imagine sitting back more.
will try again, and post more vids next RDL session.

pretty small gym, not sure if i can do the lunges that way, will make it happen though haha.

thanks for the quick response and tips lance!
Title: Re: cowed77's time to get up!
Post by: LanceSTS on June 20, 2011, 04:56:10 pm
those squats are actually just a few inches lower than how i normally do them... when i check myself doing BW squats in the mirror, my butt winks in at abt the bottom point in the squat vid, so i normally stop short of that point. but if you think its alright tho i'll keep at it haha.

there is zero visible butt wink in that video, if it happens, pull down with your hip flexors, the squat looks great side from the slight internal rotation I addressed earlier.

Quote
RDLs were kinda tough man, just learning the form still. bar was knocking into the bottom of my knees.
if im not sitting back enough, and the bar is already hitting my knees and legs... haha i cant imagine sitting back more.
will try again, and post more vids next RDL session.

PULL THE BAR INTO YOU.  thats why its "knocking into" your knees.  It should smoothly slide down your legs as you push your hips back away from it. If you continue to let the bar swing out away from you, your lower back is going to be let you know about it the next day.

Quote
pretty small gym, not sure if i can do the lunges that way, will make it happen though haha.

Lunges taking a step out in front of you, then stepping back together take very little space, you dont have to do walking lunges.

Quote
thanks for the quick response and tips lance!

no problem man, good luck.
Title: Re: cowed77's time to get up!
Post by: bedouindunker on June 20, 2011, 08:37:07 pm


welcome aboard on STS training mang! be ready for some serious shit! haha!

just a tip though... you really need to foam roll and stretch and add ice bath... if you want to survive... lol...

good luck with your training man... its your time...

Title: Re: cowed77's time to get up!
Post by: andyhug on June 20, 2011, 11:07:56 pm
Hi there, welcome to sts training! We are doing a similar workout too, just remember to practice jumping!!
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 21, 2011, 03:28:08 am
Hahaha the rdls are killing me for now.
Gonna see how I can work in upper body. Ur template has upper body in it?
I'm heading to the gym now for some benching and rowing heh. After I have my coffee!

I dun have a bathtub, no ice bath lol!

Heh Andy hope u've been improving!
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 21, 2011, 12:46:10 pm
week 79
tues, upper


some ankle hops.
ME jumps

s1: bench: 8 x (70, 80, 80, 80, *80)
s1: rows: 8 x (50, 50, 60, 70, 70)

*7 reps

s2: dips: 2 x AF (30, 22)
s2: pullups: 2 x AF (16, 11)

Ab wheel rollouts: 2 x 20

- ME jumps were ok. a few inches lower than pre-injury.
- figured since im not aiming to push for upper body PRs this phase, might as well add some volume in, to prep myself in case i do decide to go for that 120kg bench

Title: Re: cowed77's time to get up!
Post by: cowed77 on June 22, 2011, 09:10:52 am
week 79
wed: lance template

warmup, prehab

sprints: 3 x incline

stiff leg ankle hops: 3 x 20

hang clean: 4 x 5 (50, 55, 55, 55)

box/pin squat: 4 x 5 (100, 100, 110, 110)

RDL: 3 x 7 (70, 75, 75, 75)

fwd lunge: DND
calf raises: DND

- really really late for work... :(
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 22, 2011, 09:23:38 am
form check time...


http://www.youtube.com/watch?v=P2lbF28IGiQ

hang cleans
- i think this is gonna be a bottleneck pretty soon. getting the weight up wasnt too tough yet, but my wrists are killing me.

http://www.youtube.com/watch?v=Qi2fDF5N61s

box squats
- i always read that they are easier than regular half squats. not so for me though. anything im doing wrong?

http://www.youtube.com/watch?v=d96d20HsSYg

RDL
- form check part 2.
Title: Re: cowed77's time to get up!
Post by: LanceSTS on June 23, 2011, 05:06:50 pm
 Hang cleans look pretty good actually, if its hurting your wrists you need to catch it on your shoulders and not in your hands. Try to slam your shoulders into the bar when you catch it, let the bar go back into the fingers. Youre also really close to a full clean there, catch in a quarter squat instead, thats gonna help with the pressure on your wrists as well.

 Dont crash the box on the the box squat, you can lower it fast at first, but slow it down the last couple of inches before you sit down.  The box squat/pin squat means box squat OR pin squat, not a box pin squat btw.

 Rdl looks much better, be sure and keep the weight back on the heels the whole time.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 24, 2011, 02:24:22 am
Abt the cleans... I read somewhere that ur supposed to catch on the shoulders, with upper arms as close to parallel as possible. Problem is to catch that way, I wouldn't be able to grip the bar fully, and would have to let it rest on fingertips. Even then, my wrists are still not flexible enough haha. Will keep working on it tho. It's still pretty easy getting the weight up, the catch is quite the problem for now. Gonna keep at it tho.

Why are the box squats tougher than my regular squats tho, and at abt the same or perhaps higher depth?
Mayb I'll do pin squats den...

Thanks man! Pretty excited abt the template still. Traps are sore! :p
Issit more of a GPP style workout for now?
Title: Re: cowed77's time to get up!
Post by: LanceSTS on June 24, 2011, 02:40:29 am
Abt the cleans... I read somewhere that ur supposed to catch on the shoulders, with upper arms as close to parallel as possible. Problem is to catch that way, I wouldn't be able to grip the bar fully, and would have to let it rest on fingertips. Even then, my wrists are still not flexible enough haha. Will keep working on it tho. It's still pretty easy getting the weight up, the catch is quite the problem for now. Gonna keep at it tho.

Why are the box squats tougher than my regular squats tho, and at abt the same or perhaps higher depth?
Mayb I'll do pin squats den...

Thanks man! Pretty excited abt the template still. Traps are sore! :p
Issit more of a GPP style workout for now?


  The box squat is harder because you dont get a stretch reflex out of the hole, its static overcome by dynamic strength, pin squats will be the same way, but why would you want change it because its "harder"?


 I already answered in the last post how to rack the cleans, and exactly what  else to do to fix your issues with them.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 24, 2011, 03:03:46 am
Ah... Understood abt the cleans. Will work on it.

I'll stick to box squats then! Just tot pin squats would be similar to regular squats, and I'd be able to load up more weight, and thus get more outta it, since it's box/pin squats heh.
Abt them, cue is to keep sitting back and pushin the hips back, right?
Title: Re: cowed77's time to get up!
Post by: LanceSTS on June 24, 2011, 03:12:16 am
Ah... Understood abt the cleans. Will work on it.

see, if you catch the bar in a higher squat position, like a quarter squat or higher, its much easier to rack the bar without getting very technical at all.

Quote
I'll stick to box squats then! Just tot pin squats would be similar to regular squats, and I'd be able to load up more weight, and thus get more outta it, since it's box/pin squats heh.
Abt them, cue is to keep sitting back and pushin the hips back, right?

 Use a box or pin that puts you 2 inches above parallel since you are full squatting on the other lower body day.  Squat just like you would normally, only control the eccentric so that you SOFTLY sit down on the box, pause for a beat, then explode up.  Dont try and sit any further back than you would with your normal squats.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 24, 2011, 03:42:14 am
Ooh... Always tot I had to consciously sit way back for box squats.

Thx alot, clears up a whole lotta stuff!  :highfive:
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 27, 2011, 10:47:16 am
week 80
warmup, prehab


sprints: 3 x incline


stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5


jump snatch: 4 x 5 (35, 40, 40, 40)


squats: 4 x 5 (95, 100, 100, 100)


RDL: 3 x 7 (75, 80, 80)


forward lunges: 2 x 10 (60, 60)


calf raises: 2 x 15 (105, 105)
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 01, 2011, 09:55:58 am
Did the B workout on wed. Progression on the pin squats and RDL.

Light upper on tues, ball work and some benching/rowing on thurs. A few jumps, but cut it short, ankle was feeling fucked.
Some 5 on 5 pickup at the company gym today, everyone's starting up for the company tourney.

I played point for this team last year, made it to semi. A finalist team asked if I wanted to join them this year. Still undecided. Current team doesn't like to play defense, so I'm always going at them...

made my first stepback. Hahaha I'm thrilled. Spent quite abit of time on it. Can only do it with a right foot stepin, frm a lefty dribble tho.
Title: Re: cowed77's time to get up!
Post by: Jard on July 01, 2011, 12:12:38 pm
Did the B workout on wed. Progression on the pin squats and RDL.

Light upper on tues, ball work and some benching/rowing on thurs. A few jumps, but cut it short, ankle was feeling fucked.
Some 5 on 5 pickup at the company gym today, everyone's starting up for the company tourney.

I played point for this team last year, made it to semi. A finalist team asked if I wanted to join them this year. Still undecided. Current team doesn't like to play defense, so I'm always going at them...

made my first stepback. Hahaha I'm thrilled. Spent quite abit of time on it. Can only do it with a right foot stepin, frm a lefty dribble tho.

Sweet!

I'm imagining it looked something like:

http://www.youtube.com/watch?v=goDrdfxZGQo
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 01, 2011, 01:24:26 pm
Lmao! The guy didn't trip, but there was like 3 feet between us :P

I put in the work tryin to learn it upon ur advice man.
Still abit raw, but I wanna make it a pet move of mine so I dun hv to keep attacking the rim lol.

Share more of ur tips/pointers as much as u can man!  :highfive:
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 03, 2011, 09:06:23 pm
week 80
wed

warmup, prehab
sprints: 2x short incline

single leg ankle hops: 3 x 20
MR tucks: 2 x 5

hang cleans: 4 x 5 (55, 57.5, 57.5, 57.5)

pin squats: 4 x 5 (110, 115, 115, 115)

RDL: 3 x 7 (75, 80, 80)

lunges: 2 x 10 (60)
calf raises: 2 x 15 (105)
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 04, 2011, 08:55:39 pm
week 81
monday, lance week 3

warmup, prehab

sprints: 3 x short incline

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 42.5, 42.5, 42.5)

squats: 4  5 (100, 105, 105, 105)

RDL: 3 x 7 (80, 82.5, 82.5)

lunges: 2 x 10 (60)

calf raises: 2 x 15 (110)

s1: garhammer hanging knee raises: 3 x 15
s1: EZ biceps curls: 3 x 12 (20kg)

- progression still there on most lifts. rdl, squats, snatch, calf raises.  :personal-record:
- garhammer raises were supposed to be tougher than the usual hanging straight leg raises i usually do, but they werent.
- jump snatches felt harder than they should. still pretty alright, but was expecting it to be easy.
- i think those lunges are making the outside tendons behind the knees tight. possible due to me not being able to do them in the open, and being confined to the rack.
- might not be able to do second workout this week, got physical test on thurs. will see if fri is possible.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 05, 2011, 02:57:33 am
(http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc6/264023_132895643458545_100002143294711_241947_3356353_n.jpg)

Title: Re: cowed77's time to get up!
Post by: Clarence on July 05, 2011, 07:33:19 am
Looking strong man!
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 05, 2011, 11:55:15 am
Heh thx!
I'm liking how the two strips of muscle look.

Unfortunately my strength levels are nowhere near yours haha!

Will be seeing a chiro this fri, hopes he makes some positive impact.
And hopefully our ankles will clear up soon and we'll hv some dunk vids lol!
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 09, 2011, 01:23:04 am
week 81
wed, lance week 3

warmup, prehab

sprints: 2 x short incline

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

hang cleans: 4 x 5 (57.5, 60, 60, 60)

pin squats: 4 x 5 (115, 117.5, 117.5, 117.5)

RDL: 3 x 7 (80, 82.5, 82.5)

- had wanted to do lesser volume, cos of army physical test tmr, went ahead and did the main meat of the program anw.
-  :personal-record: progression from last week: hang cleans, pin squats, RDL.

- army annual physical went ok. got max points for every category, but only managed a 10:14 in the 2.4km (~1.5 mile) not that bad, considering i did zero roadwork and running since the previous test last year.
- had i got below 10mins, i would have got 400 bucks.  :uhhhfacepalm:
Title: Re: cowed77's time to get up!
Post by: LanceSTS on July 09, 2011, 02:41:00 am
 nice work man, keep it up!@!
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 12, 2011, 01:25:32 am
thx man, gotta go harder.

week 82
mon, lance week 4

warmup, prehab

sprints: 2 x ~15m
stiff leg ankle hops: 3 x 20
MR tucks: DND

jump snatch: 4 x 5 (37.5, 40, 40, 45)

squats: 4 x 5 (100, 110, 110, 110)

RDL: 3 x 7 (80, 85, 85)

lunges: 2 x 10 (60, 62.5)

calf raises: 2 x 15 (115, 115)

bench leg raises: 2 x 15

- didnt notice the weight was wrong on snatch. wanted 3 x 45.
-  :personal-record: progression frm last session:  squats, RDL, lunges, calf raises
- a day from my 28th birthday, i'd wanted to dunk on the day as a milestone/present. unfortunate that i had to have that ankle injury, otherwise i was pretty confident i could have done it. oh well :(

question lance, would it be very different if i did stepups instead of lunges?
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 13, 2011, 02:41:33 am
week 82
tues, additional upper

s1: bench: 8 x (70, 80, 80, 80, *80, 60)
s1: rows: 8 x (50, 50, 50, 50, 50)

*7 reps. same last time dammit.

s2: OHP: 8 x (30, 35, 35, 35, 35)
s2: pullups: 5 x 8

s3: tricep rope pulldown: 8 x (30, 36, 30, *34, 30)
s3: EZ biceps curls: 8 x (20, 25, 25, 20, **12)

* 7 reps
** 12 reps
Title: Re: cowed77's time to get up!
Post by: LanceSTS on July 13, 2011, 03:12:56 am
thx man, gotta go harder.

week 82
mon, lance week 4

warmup, prehab

sprints: 2 x ~15m
stiff leg ankle hops: 3 x 20
MR tucks: DND

jump snatch: 4 x 5 (37.5, 40, 40, 45)

squats: 4 x 5 (100, 110, 110, 110)

RDL: 3 x 7 (80, 85, 85)

lunges: 2 x 10 (60, 62.5)

calf raises: 2 x 15 (115, 115)

bench leg raises: 2 x 15

- didnt notice the weight was wrong on snatch. wanted 3 x 45.
-  :personal-record: progression frm last session:  squats, RDL, lunges, calf raises
- a day from my 28th birthday, i'd wanted to dunk on the day as a milestone/present. unfortunate that i had to have that ankle injury, otherwise i was pretty confident i could have done it. oh well :(

question lance, would it be very different if i did stepups instead of lunges?

nice job on the pr man, if you dont want to lunges for reason then do bss with the front foot far out in front  instead, almost everyone that does step ups does them wrong and its a waste of time that way.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 13, 2011, 04:12:57 am
its making the outside tendons behind the knees very tight...
not sure why.

i'll stick to it till it gets unbearable then, since u did prescribe lunges.

i'd get some vids up of the lunges, and the BSS. how would u say a stepup is done anw?
mayb i'll get some vids of all 3 haha.
Title: Re: cowed77's time to get up!
Post by: LanceSTS on July 13, 2011, 09:06:19 am
its making the outside tendons behind the knees very tight...
not sure why.

i'll stick to it till it gets unbearable then, since u did prescribe lunges.

i'd get some vids up of the lunges, and the BSS. how would u say a stepup is done anw?
mayb i'll get some vids of all 3 haha.

 See, the thing with lunges is that if you cant do them correctly, there is an issue somewhere, (often overly tight psoas) that needs to be addressed, and going away from the exercise wont fix it, it will just magnify your issue.  Get a video of your form, could definitely be that as well.

 A step up done correctly will involve the trail leg contributing very little if anything at all to the lift.  This is not what most step ups look like, and takes some time to learn, the step up will also not help the psoas issue like a lunge will, it just goes around the problem. 
Title: Re: cowed77's time to get up!
Post by: LBSS on July 13, 2011, 09:39:14 am
good pistol tutorial by jimmy bathurst, including a way to get around the rear-leg-assisting-on-step-ups problem. http://beastskills.com/tutorials/tutorials/38 (http://beastskills.com/tutorials/tutorials/38)
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 15, 2011, 05:50:41 pm
week 82
wed, lower. lance week 4

warmup, prehab, sprints.

stiff leg ankle hops: 3 x 20
MR tucks: 1 x 5

hang cleans: 4 x 5 (57.5, 60, 60, 62.5)

pin squats: 4 x 5 (115, 115, 120, 120)

RDL: 3 x 7 (80, 85, 85)

lunges: dnd
calf raises: dnd

- work got to me again, by the time i finished the last set of RDL, the gym cleaner was already tugging her vacuum cleaner around :(
- didnt even get to stretch dammit haha.
- progression from previous week session: hang cleans barely, pin squats
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 15, 2011, 05:52:37 pm
played 3 20 min full court scrimmages today.
good workout, went to work in the graveyard shift after that.

sometime at work just now, like a few hours ago, the outside back of my right knee tightened the fuck up suddenly again.
not sure whats going on with it.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 16, 2011, 08:10:56 am
damn, that dude is a beast. saw a few of his pics before.

i rember someone on here saying he knows the guy personally. that u LBSS?
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 19, 2011, 01:01:22 pm
week 83
mon, lower. lance week 5

warmup, prehab
sprints: 2 x short flat

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 40, 45, 45)

squats: 4 x 5 (105, 112.5, 112.5, 112.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- gutsy workout. after the snatches, felt something in the left knee. some sorta bruise there. warmup sets of 60 etc on squats felt weird, cos of the knee. almost wanted to call it a day, but walked around, jogged abit, massaged the knee abit. went through the session, but i dun want the knee thing to repeat dammit.

- if i were a character in a video game, the mental strength stat just went up 3 points haha.

-  :personal-record: progression from last week workout: jump snatch, squats, RDL, i think lunges, calf raises.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 19, 2011, 01:01:39 pm
week 83
upper, week 83

warmup, prehab

s1: bench: 8 x (70, 80, 80, *80, 75, *70)
s1: rows: 8 x (50, 50, 50, 55, 55, 55)

*7 reps

s2: OHP: 8 x (30, 35, 40, *40)
s2: pullups: 8, 8, 8, 8

s3: tricep pushdown: 8 x (30, 34, 36, 36)
s3: EZ biceps: 8 x (20, 25, 25, 25)

- still cant get 4 x 8 x 80kg dammit.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 21, 2011, 05:18:57 pm
week 83
thurs, lower B. lance week 5

warmup, prehab

sprints: 3 x short flats

stiff leg ankle hops: 3 x 20
MR tucks: 1 x 6

hang cleans: 4 x 5 (55, 60, 62.5, 65)

pin squats: 4 x 5 (115, 117.5, 122.5, 122.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- pretty good session.
- got my palm on the ceiling off a mini dropstep.
-  :personal-record: progression from last week: hang cleans, pin squats.
- ankle still not 100%, but on the bright side its better than last month.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 21, 2011, 07:16:22 pm
Oh yea, I subscribed to Adam link's vertfreak product.
Went thru 4 emails, alot of selling heehee, but I'm inclined to see it thru.
Heck, I might even buy it if it's reasonably priced!
Title: Re: cowed77's time to get up!
Post by: Raptor on July 22, 2011, 03:32:18 am
Oh yea, I subscribed to Adam link's vertfreak product.
Went thru 4 emails, alot of selling heehee, but I'm inclined to see it thru.
Heck, I might even buy it if it's reasonably priced!

You western people have a lot of money on your hands don't you?
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 22, 2011, 06:18:38 am
Heh only the banking ppl raptor.

And I'm Chinese btw. One half of khalifa's song.
Title: Re: cowed77's time to get up!
Post by: Raptor on July 22, 2011, 06:25:10 am
You eastern people have a lot of money on your hands don't you?
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 22, 2011, 08:37:57 am
Haha okok more than likely I wun.
Just a passing thought raptor, just a passing thought.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 25, 2011, 11:25:15 pm
week 84
monday, lower   lance week 6

warmup, prehab
sprints: 3 x short flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

jump snatches: 4 x 3 (35, 40, 45, 45)

squats: 4 x 5 (105, 115, 115, 115)

RDL: 3 x 7 (80, 90, 90)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

hanging leg raises: 2 x 15

-  :personal-record: progression: squats, RDL
- had to cut down on snatches. left wrist was hurting holding the bar. affected the squats too. most likely due to a spill in last week game. broke my fall with my left hand.
- otherwise pretty alright session.

- lost quite abit of reactivity or power i suppose. peak depth jump before injury i was able to get most of my palm on the ceiling.
  vs now, when i could only get my fingers. roughly 4-5 inches loss  :( 
Title: Re: cowed77's time to get up!
Post by: vag on July 26, 2011, 05:26:45 am
Have you tested your ankle recently? It's been too long , should be recovered by now.
When i had my bad ankle sprain it took me ~6 months to get back to 100% but i started jumping ( and even PRing ) at ~4 months , although it was not 100% i gradually pushed more every session to get the feeling back.
You just gotta be careful and push gradually. CNS will probably prevent you from re-injuring it , you will just not be able to put all your force down , and if you push yourself to do it you will re-injure it!
LOL , some bro-science...
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 26, 2011, 06:27:20 am
i dunno abt the jumping to be honest.
for the most part the ankle is fine, i can sprint with not much problems. but at a certain rotational angle, i cant flex and bear my weight on it. it was very obvious last month, but it has improved slightly now.

the lifting is going along just fine, but the jumping  :uhhhfacepalm:
Title: Re: cowed77's time to get up!
Post by: vag on July 26, 2011, 08:40:45 am
If you are not doing it already , try this progression , it is great for both strengthening and evaluating your ankle:
You must stand on your injured foot for 60 seconds.
Progression is:
Open eyes , open hands.
Open eyes , closed hands.
Closed eyes , open hands.
Closed eyes , closed hands.

Also : http://www.mckinley.illinois.edu/handouts/anklesprain/anklesprain.html
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 01, 2011, 01:44:45 am
week 84
wed, lower  lance week 6

warmup, prehab

sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

hang cleans: 4 x 5 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 117.5, 125, 125)

RDL: 3 x 7 (80, 90, 90)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (120, 120)

hanging wipers: 2 x 10
reverse crunches: 2 x 10

- cut down slightly on the hang cleans, cos of icky wrist
-  :personal-record: progression on: pin squats, calf raises
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 02, 2011, 05:22:57 am
week 85
mon, lower  lance week 7

warmup, prehab

sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

jump snatch: 4 x 4 (35, 40, 45, 47.5)

squats: 4 x 5 (105, 117.5, 117.5, 117.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (122.5, 122.5)

hanging wipers: 2 x 15

- cut abit of volume on snatches, left wrist still not too good.
-  :personal-record: progression on lifts: squats, RDL calf raises
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 02, 2011, 10:07:05 pm
week 85
tues, upper

s1: OHP: 8 x (30, 35, 40, 40, 40, 40)
s1: pullups: 6 sets x 8

s2: flat DB bench: 8 x (20, 25, 30, 30, *30)
s2: rows: 8 x (40, 40, 40, 40, 40)

s3: seated incline DB bench: 8 x (10, 12.5, 7.5, 7.5, 7.5)
s3: tricep pushdown: 8 x (30, 34, 34, 31, 31)

* got 7 reps
- wanted to do flat BB bench, but while warming up to 60kg, the left wrist started hurting again. no choice but to sub with DB bench. hope i dun lose too much strength while waiting for the wrist to recover.
- squatting is a bitch too, due to not being able to grip the bar properly cos of the wrist.
Title: Re: cowed77's time to get up!
Post by: bedouindunker on August 02, 2011, 10:15:47 pm




before it was your ankle... now its your wrist...


You should be really taking FISH OIL GEL capsules like FLAME OUT or something and Glucosamine Chondroitin MSM...


Title: Re: cowed77's time to get up!
Post by: cowed77 on August 02, 2011, 10:23:48 pm
hahaah, i take 4, 5g of fishoil a day, and 2 tabs of multi vits on most days when i remember.

the wrist was cos i took a hit while going to the rim, and broke my fall with my hand.
and the ankle is still not 100%!  :uhhhfacepalm:

im getting hurt more from balling than lifting LOL!
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 02, 2011, 10:25:43 pm
btw BJ, i'll be in the phillipines for a few days in sept!

where can i watch a ball game? or mayb a good boxing match?
Title: Re: cowed77's time to get up!
Post by: bedouindunker on August 03, 2011, 12:00:16 am

for real! thats nice... what the hell are you gonna do here in the philippines man! lol!

vacation? tours? lol.
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 04, 2011, 03:17:31 am
week 85
wed, lower    lance week 7

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x5

hang cleans: 4 x 4 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 120, 127.5, 127.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2  x 10 (62.5, 62.5)

- hang cleans didnt go as well today.
- didnt do calf raises, had 15 mins to clean up and leave the place.
-  :personal-record: progression on: pin squats
- still progressing along fine on the weights.
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 09, 2011, 04:27:55 am
gym closed on monday and tues, national day over here.

game on wed and sat.
repeat match against the same opponents from last week, which we lost by 10-14 points iirc.

so not gonna hit the gym this week. treating it as a week of active rest. and hope the wrist recovers enough for me to grip the bar properly by next week.

practised yesterday.
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 15, 2011, 10:41:36 am
mon, lower   lance week 8

warmup, prehab

stiff leg ankle hops: 3 x 15
MR tucks: 2 x 5

jump snatch: 4 x 4 (35, 40, 45, 47.5)

squats: 4 x 5 (105, 115, 120, 120)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (62.5, 62.5)

- cut abit of vol on the ankle hops, had a stiff landing during the weekend game, ankle abit tender.
- left wrist still icky, cut 1 rep on each set of snatches.
-  :personal-record: progression on squats
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 16, 2011, 02:13:26 pm
week 86
tues, upper

s1: DB flat bench: 5 x 8 (30)
s1: rows: 5 x 8: (50, 60, 60, 60, 60)

hammer pullups: 5 x 8
hanging leg raises: 2 x 15

- didnt wanna overdo the vol, got game tomorrow.
- wanted to do BB bench, but icky wrist holding me back.
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 17, 2011, 01:25:05 pm
weekday league game.

would have gone to playoffs if we won. our bigs decided not to show up, we got our asses whupped.
had a decent personal game, top scored for my team.

tested vert after the game.
same rim that i measured, and guesstimated a 38" when i got my entire palm over.

only able to get consistent jumps of fingers over unfortunately.
so roughly 33 or so.  :uhhhfacepalm: :'( :uhhhfacepalm: :'(
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 18, 2011, 03:27:22 pm
week 86
thurs, lower        lance week 8

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 17
depth jumps: 2 x 5

hang cleans: 4 x 4 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 125, 130, 135)

RDL: 3 x 7 (85, 95, 95)
lunges: 2 x 10 (62.5, 62.5)
calf raises: 2 x 15 (122.5, 122.5)

OHP: 8 x (25, 30, 35, 40, 45, 35)

- big  :personal-record: of 7.5kg on pin squats.
- think i got my fingers to ceiling on depth jumps, which would be previous best.
- solid workout, definitely fuelled by yesterday's loss.

 :rant: midway in Q1, we were down by 10, and the talker of the team, already started saying things like 'lets enjoy the game' shit like that.
fuck, if i wanted to enjoy the game, i would be horsing around with my frens on a sunday morning. so early in the game, and we have that defeatist mentality. looked like nobody wanted to fight. thoroughly pissed.  :rant:
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 29, 2011, 03:39:28 am
ghetto workout

sprints: 6 x 50m

S1: 6 x 12 pushups
S1: 6 x 8 pullups
S1: 6 x 10 dips
S1: 6 x 5 dragon flags

dun like high set stuff.

something in my left foot. sore achilles. company tourney starts this friday, hope we'll be able to win it all this term.

gym still closed.

Title: Re: cowed77's time to get up!
Post by: cowed77 on September 02, 2011, 10:47:54 am
Did a workout on wed.
PR on squats.

Just finished first game of company tourney. Blowout win for us.
The high rim which i was only able to get one inch over in my previous pre injury state.

Managed to just barely touch it once in 3 tries.
Ankle felt icky afterwards, so stopped.
But small good sign imo.
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 05, 2011, 09:39:00 am
Just finished an A workout by lance.

Went great.
On depth jumps, got a PR, all fingers on ceiling, think just abit more to get whole palm to ceiling.
Pumped abt it, considering the right ankle long standing issue, and tight left ankle achilles.

Snatch wasn't so good, didn't execute properly on last set, left knee felt icky.

Slowly warmed up for squats.
Got 130kg for 5.

Finished up rest of workout, added in ohp, hammer/neutral grip pullups, ez bicep curls, db lateral raises.
Went crazy with the volume, cos I wun be able to workout for the rest of the week.

Gg off to Cebu for 3 day trip, back fri evening, den game on sat.

Really excited abt my jumping once the ankles get themselves sorted.
Title: Re: cowed77's time to get up!
Post by: andyhug on September 12, 2011, 06:55:24 am
just saw some of your highlights here #8 http://www.youtube.com/watch?v=mbUihiwgEOs&feature=channel_video_title
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 12, 2011, 07:42:26 am
eurgh... embarrassing. i'd like to think im quite abit better now lol. but still not getting enough minutes haha.

bw before 3 day cebu vacation/bulking trip: 70kg
bw today, right after vacation: 70kg

 :uhhhfacepalm:

 :personal-record: on squats today, 135kg. getting close to 2BW.
Title: Re: cowed77's time to get up!
Post by: andyhug on September 12, 2011, 08:00:17 am
where's that court?
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 12, 2011, 11:08:09 am
queensway man
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 12, 2011, 11:16:19 am
week 88
mon

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 15
MR tucks: 2 x 5
Depth jumps: 2 sets x 5-7

jump snatch: 4 x 4 (35, 40, 45, 45)

squats: 4 x 5 (110, 120, 127.5, 135)

pullups: 5 x (BW, 5, 10, 15, 20)

s1: EZ biceps: 8 x (20, 22.5, 17.5, 15)
s1: lateral raise: 8 x (7, 8, 9, 9)

-  :personal-record: on squats
- couldnt do the rest, dragonboat team wanted the rack, so made do and did the rest.
- will be doing another workout hopefully, mayb with lesser exercises, cos i recover slow, and got a tourney game on fri. win and thru to knockout stage!

- think i am finally stronger than pre-injury. ankle is still not 100% though.
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 14, 2011, 11:46:47 am
week 88
wed

warmup, prehab

sprints: 2 x flats
stiff leg ankle hops: 3 x 15
depth jumps: 2 x 5

hang cleans: 4 x 4 (50, 55, 60, 65)

pin squats: 4 x 5 (115, 125, 132.5, *140)

OHP: 8 x 8 (35kg) **

EZ bicep curls: 8 x 8 (17.5kg)

ab wheel: 2 x 20

* only got 4 reps.
** last set crap, a few reps had a fair bit of leg drive

 :personal-record: progression on: pin squats

- 2BW pin squats. reps didnt feel too slow, but not super fast either. last rep, lost it mentally at the bottom, reversed abit, and called it a day. im not a very good grinder.

- groin and ham still slightly sore going into the workout. decided to cut the vol from original workout template, due to company tourney game on fri, and league game on sat.
Title: Re: cowed77's time to get up!
Post by: andyhug on September 14, 2011, 01:38:18 pm
Damn, pin squats 140kg nice..
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 14, 2011, 02:42:10 pm
heh, thanks.

but i still jump lower than u now. i'd much rather squat lower weights, and jump higher haha.
that load on that back is something to be experienced dammit.
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 15, 2011, 06:22:58 am
Dribbled for 40 mins. Handle still needs alot more work if I wanna be moving smoothly like kiwi lol.

Legs surprisingly felt only a little soreness today, tho I normally feel the full effect two days later.
Possibly cos I had a big dose of bcaa during the workout, and had 4ish scoops, abt 100g of protein after the workout, before gg home to sleep after work.

If tts wat bcaa plus high protein will do, I'm gg to hv to force myself to down more scoops lol.

Wanna shine tmr.
Title: Re: cowed77's time to get up!
Post by: andyhug on September 15, 2011, 07:52:39 am
Do it!

Found some people at your league who can dunk, damn are they tall.

http://www.youtube.com/watch?v=J5FZ8I4UasM

http://www.youtube.com/watch?v=y1Ls5Nf4kqE

http://www.youtube.com/watch?v=jczSB_TxAAk
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 15, 2011, 08:39:00 am
yea, not fair. above 6' haha!
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 16, 2011, 09:26:44 am
came into game with 2 point lead, played 7mins, left the game, stretching it to a 10 plus point lead.
only had 1 basket in that time though.

got abt 1.5 inch over rim. highest thus far at this high rim, so slightly happy.

Title: Re: cowed77's time to get up!
Post by: andyhug on September 16, 2011, 01:02:42 pm
came into game with 2 point lead, played 7mins, left the game, stretching it to a 10 plus point lead.
only had 1 basket in that time though.

got abt 1.5 inch over rim. highest thus far at this high rim, so slightly happy.



the rim over there is higher than 10 ft?
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 16, 2011, 04:32:59 pm
i dunno to be honest.

what i do know is, that back when i could get consistent 35 - 38" judging from the rim i did measure, i could only get an inch or so above this one.

mayb just a mental thing though, but still im happy haha  :P
Title: Re: cowed77's time to get up!
Post by: cowed77 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

 :personal-record: 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. 
Title: Re: cowed77's time to get up!
Post by: cowed77 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.
Title: Re: cowed77's time to get up!
Post by: LanceSTS on September 21, 2011, 10:08:27 am
 Yea, I would stay with it until you are really confident on that ankle, then you can transition into a more explosive oriented phase, but for right now youre still hitting PR's regularly on your big lifts.
Title: Re: cowed77's time to get up!
Post by: cowed77 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  :uhhhfacepalm:

Title: Re: cowed77's time to get up!
Post by: cowed77 on September 26, 2011, 07:48:14 pm
http://www.youtube.com/watch?v=zwAJUvI1QCA

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  :uhhhfacepalm:

my weight is consistently between 69-70kg, so im 1 or 2kg away from a proper 2BW.

Title: Re: cowed77's time to get up!
Post by: LanceSTS on September 27, 2011, 03:44:36 am
  Need to fix that squat form man.  You have your toes pointed pretty far out, if youre going to do that youre going to have to push your knees out so that they track over the big toe, theyre rotating in every time you start the concentric.  I would turn your toes a little straighter ahead, then push out to the sides of the feet slightly.

   Also, those squats are getting higher and higher as the set goes on.  Back off the weight a little bit and focus on hitting solid depth in good form, slow down on the eccentric until you get a solid groove ingrained.

 Last, youre doing a good job of trying to be explosive on the way up, but most the good from that happens at the bottom part, so dont come up onto the toes at the top, focus on being explosive down low, and control the top.
Title: Re: cowed77's time to get up!
Post by: cowed77 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!
Title: Re: cowed77's time to get up!
Post by: cowed77 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.



http://www.youtube.com/watch?v=N_UqFhR5Rag



Title: Re: cowed77's time to get up!
Post by: cowed77 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.
Title: Re: cowed77's time to get up!
Post by: cowed77 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.
Title: Re: cowed77's time to get up!
Post by: cowed77 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
-  :personal-record: 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.   :'(
Title: Re: cowed77's time to get up!
Post by: cowed77 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

-  :personal-record: 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.  :D
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 17, 2011, 08:53:02 am
http://www.youtube.com/watch?v=7mdeAp6kCFI

- think it was a decent set, knees didnt cave in too much.
Title: Re: cowed77's time to get up!
Post by: cowed77 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.
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 17, 2011, 01:13:06 pm
putting it here, cos i dun want to put it on facebook lol.

p4p, heck even on absolute terms, i believe im one of the strongest, and fastest dudes in the rec league i play in. 1 thru 5 spots.

skillset, prolly better than 40%.  :P

but im not having consistent solid games. fuck, i even have games where i play like an absolute fucktard.

its eating me inside, driving me mad. and its only a fucking rec league.

hopefully someday it all comes together.

fuck.
Title: Re: cowed77's time to get up!
Post by: vag on October 17, 2011, 01:45:54 pm
Strong squat set man!
Still some knee traveling inwards , more as you get fatigued at last reps , but for a set of 140x5@70 i see at as awesome!
 :highfive:  :strong:  :ibsquatting:
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 17, 2011, 03:59:16 pm
Thx vag, first 2 worksets felt tough, but luckily things got better after abit.

Lance, how does the set look? Are the toes still pointing out too much?
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 22, 2011, 09:53:51 pm
to the ballers out here, can i ask for some tips?

how do i make most use of my strength while on offence? my shot is rather streaky, so i would really prefer to attack the rim whenever i can.
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 24, 2011, 09:58:58 pm
Lance, how does the set look? Are the toes still pointing out too much?

to the ballers out here, can i ask for some tips?

how do i make most use of my strength while on offence? my shot is rather streaky, so i would really prefer to attack the rim whenever i can.


repost for help heehee.  :P
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 24, 2011, 10:00:04 pm
week 94
warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10
MR tucks: 3 x 5

jump snatch: 3 x 4 (35, 40, 45)

squats: 4 x 5 (110, 120, 130, 142.5)

RDL: 3 x 7 (85, 90, 95)

lunges: 2 x 10 (60, 60)

- going in, didnt feel very powerful. i normally test by doing dropstep jumps after the sprints and ankle hops.
- good will be palm to ceiling, didnt manage that yesterday.
-  :personal-record: on squats. last rep abit of a grind, but i'll take it.
- falling asleep between sets, just didnt feel too amped today, so the PR was a bonus, esp when the bar didnt feel as light as it did last week.
- will be excited to see if i can move 142.5 fast next week, or maybe 145.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 06, 2011, 10:13:37 am
Week 99, mon

Prehab: cobras, tke, leg swings


Sprints: 2 x flats
Ankle hops: 3 x 10

Jump snatch: 3 x 4 (35, 42.5, 50)


Squats: 4 x 5 (110, 120, 130, *147.5)


Calf raises: 2 x 15 (120, 130)
RDL: 3 x 7 (85, 90, 100)
Lunges: DND
Leg raises: 2 x 15

Some curls while drinkin pwo shake.

*4 reps. 2-3 good reps.
- still some slight right hip ache.
- contemplating a one week break.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 06, 2011, 10:13:49 am
week 99
tues

s1: OHP: 8 x (30, 30, 35, 35, 40, 40, 40, 42.5)
s1: pullups: 8 x 8

s2: flat DB bench: 8 x (15, 15, 20, 20, 25, 30, 30, 30)
s2: machine rows: 8 x (35, 35, 40, 45, 50, 55, 60, 65)

some curls while downing PWO shake.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 07, 2011, 05:34:03 pm
Is ankle crepitus curable?!

I was reading, and think that's what my right ankle is having.
This grating sound... Very obvious. Damn.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 11, 2011, 11:06:56 am
(http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/377013_10150414669658870_618413869_8573312_311336896_n.jpg)

not the highest jump that night at this rim.
highest was mayb 1-2 more inches.

this is the high rim that i jumped the same, when i got up good at the other rim. so hopefully things are looking up.

in other news, finally won my first basketball related chip!  ;D

had bigger medals in the past, age level stuff from track, but they dun matter as much as this lesser one lol.

@lance,
can i move on to a different template? i've been on the current one for the longest time now..

Title: Re: cowed77's time to get up!
Post by: LanceSTS on December 11, 2011, 12:05:59 pm

@lance,
can i move on to a different template? i've been on the current one for the longest time now..




 absolutely, do something different.  havent seen you logging jumping for max height 20-30 jumps 3 x a week, you been doing that?
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 11, 2011, 12:58:09 pm
the monday workouts leave me really sore for tues, the groin gets killed bad and i honestly cant jump anything good.

i jump on weds before and after the weekday games, probably about 10-15 at most unfortunately.
and occasionally on fris.

so i've been following the workouts, but the jumps, really not 3 times a week.

the ankle is still abit buggy. i can jump, but when i flex the foot out, and flex my toes, there's this grating noise.


but i still wanna train for vert, and i tot mayb i can move on to a different template.

can you come up with something for me pls lance?  ;D

Title: Re: cowed77's time to get up!
Post by: cowed77 on December 12, 2011, 10:28:06 am
week 100.

warmup, prehab (TKE, cobras, swings)
sprints: 3 x flats
ankle hops: 3 x 10
depth jumps: some, went ok.

jump snatch: DND (bad wrist)

squats:
3 x 3 (110, 120, 130)
1 x (140, 145, 150)

s1: OHP: 8 x 8 (35, 35, 37.5, 37.5, 37.5, 40, 45, 45)
s1: pullups: 8 x 8

s2: mountain climbers: 3 x 20
s2: bicep curls: 3 x 10 (10, 12.5, 10)

- had wanted to get a triple of 150, but ramping up in singles, and only managed a parallel top rep of 150kg.
- last week i said i will stop lower body lifting for awhile, didnt happen again.

- since my right hip is icky, i really will be making myself stop all squatting for 1 or 2 weeks.
- gonna do more jumping.
- what good hip prehab/rehab do u guys recommend?

- those mountain climbers were supposed to be a core excercise. didnt do jackshit for me, mayb i got form wrong lol.

- 1 more month to 2 full years(104 wks) of lifting. want a 38-40" vert as something to show for it.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 14, 2011, 09:02:09 am
Jumped/shootaround in the mornin. Jumped like crap.
I usually jump shit on concrete courts tho, not sure why.
Like seriously crap stuff. Max efforts mayb on scraping rim on rvj.

Fast forward to evening. Weekday game. Got to courts half hour before start.
Rim was 298cm, reach was 220. To touch rim would be 30.7" according to my iPhone convertor app anw lol.
Factor in shoes, I wore adizero roses 1.5, pretty low to the ground methinks, so to touch rim would be abt 30 inch, if shoes are 0.7 inch.

SVJ: Got abit of fingers over, so I would say abt 31", got it like perhaps 3-4 times. Stoked.

RVJ: got a few times of some palm over, I assume each finger joint is 1inch, so abt 34-35".
        Seriously pumped abt this, jump was effortless. Got abt same ht twice.

Was thinking a few more jumps and I just might equal my old pr of entire palm. Unfortunately refs started blowing and asking ppl to gather up. After the game, tried a few more jumps, were crap though.





Title: Re: cowed77's time to get up!
Post by: LBSS on December 14, 2011, 10:16:42 am
 :highfive: :highfive: :highfive: :ibjumping: :ibjumping: :ibjumping:
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 14, 2011, 11:54:26 am
Thanks man! U've been giving me help since day one, hopefully I'll get to 40" asap and do the community proud!

To put things in perspective, kingfish 40" SVJ is even more eye-popping fucking crazy now.

Lance, I'll likely only do some lunges and rdl this week and the next, right hip socket slightly bugging. Gonna be jumping.
Then next weekend I'll be gg off to krabi and bangkok for like 5 days.

Can u take me under ur wing and make up a template for me again?
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 03, 2012, 07:32:34 am
week 101

warmup, prehab (cobra, glutes)

ankle hops: 3 x 100
depth jumps: 2 x 5

squats: 5 x (60, 70, 80, 90, 100, 100)

RDL: 3 x 7 (80, 90, 100)

DB lunges: 4 x 5 (28)

- using new squat form, closer stance, toes not as outside pointing.
- had to lean forward quite abit to achieve depth.

any input on the squatting?
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 03, 2012, 11:46:57 am
(http://i490.photobucket.com/albums/rr263/cowed777/pics004.jpg)

(http://i490.photobucket.com/albums/rr263/cowed777/pics002.jpg)

(http://i490.photobucket.com/albums/rr263/cowed777/pics001.jpg)


pics as of Dec 2011. weight fluctuates between 70-71ish kg now.

weight was 63 when i started lifting 2 years ago, so abt 8kg, or 18lbs of weight gained. probably not as good as can be, but i'll take it.
Title: Re: cowed77's time to get up!
Post by: andyhug on January 04, 2012, 10:24:32 am
(http://i490.photobucket.com/albums/rr263/cowed777/pics004.jpg)

(http://i490.photobucket.com/albums/rr263/cowed777/pics002.jpg)

(http://i490.photobucket.com/albums/rr263/cowed777/pics001.jpg)


pics as of Dec 2011. weight fluctuates between 70-71ish kg now.

weight was 63 when i started lifting 2 years ago, so abt 8kg, or 18lbs of weight gained. probably not as good as can be, but i'll take it.

Looking big and ripped, man! Must be nice to pose at your gym.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 04, 2012, 01:20:47 pm
week 101
warmup, prehab (shoulder, cobras)
tempo runs: 2 x 4
ankle hops: 3 x 150

s1: OHP: 8 x (30, 30, 35, 35, 40, 40, 45, 45)
s1: pullups: 8 x 8

s2: DB bench: 8 x (20, 20, 30, 30, 30)
s2: machine rows: 8 x (35, 45, 55, 65, 75)

- gassed, couldnt do the 3rd superset trifecta.
- legs and back sore as fvck


- haha andy, that night was different. xmas eve, not a single soul was in the gym, had the entire place to me and my colleague.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 13, 2012, 10:01:04 am
Week 102 mon

Warmup, prehab (tke, cobra, clam)
Ankle hops: 3 x 200
Depth jumps: 2 x 5

Squats: 5 x (70, 80, 90, 100, 100, 100)
RDL: 3 x 7 (80, 90, 100)

Lunges: 4 x 5 (30)

Dips: 30, 29
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 13, 2012, 10:01:54 am
Week 102 thurs

Warmup, prehab*
Sprints: 3 x 20m submax
Ankle hops: 3 x 200

Squat: 5 x (70, 80, 90, 100, 100, 100)

S1: ohp: 8 x (30, 30, 35, 35, 40, 45, 45, 45)
S1: pullups: 8 x 8

S2: bench: 8 x (60, 70, 80, 80, 75, 70)
S2: machine rows: 8 x (45, 55, 75, 75, 75, 75)

S3: tricep pushdown: 8 x (34, 36, 37, 37)
S3: ez bicep: 8x (10, 12.5, 13.75, 11.25)
S3: rear shoulder raise: 8x (10, 9, 7.5, 7.5)

Leg raises: 2 x 15
Title: Re: cowed77's time to get up!
Post by: vag on January 13, 2012, 12:15:17 pm
What's with the new form on squats? You dropped too much , you were squatting 140+ for 5 reps 1 month ago , 40kg ( ~90lbs ) is too much of a drop for a form change , i think you are missing some precious overloading potential that way.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 14, 2012, 01:00:24 am
It's hard for me to squat with a closer stance, and with my feet pointing more forward on top of that...
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 25, 2012, 05:08:57 am
Week 104, wed

Warmup, prehab
Sprints: 2 x ME
Ankle hops: 3 x 250
Depth jumps: 2 x 5

Squats: 5 x (80, 90, 100, 110, 120, 120)
RDL: 3 x 7 (90, 100, 110)

DB lunges: (5, 5, 8, 3) x 30kg

Calf raises: 2 x 15 (120)
Leg raises: 2 x 15

- scumbag grip gave out on lunges. Was holdin on with fingers during set of 8.
- tried hook grip during rdl, my fingers are too short, first two fingers ended up pressing on thumbnail. Painful, like they were being squashed and bruised.
- did work last week, didn't post. Just more of the same.
Title: Re: cowed77's time to get up!
Post by: vag on January 25, 2012, 12:59:55 pm
I feel you on the grip thing , my grip gives up before my actual lift  strength does in RDLs. Hook grip is supposed to be superior but i was never able to get it right. I can do 90kgx8 with normal grip but i have to use mixed grip for loads above that.
As for lunges , why not switch to BB lunges to avoid/overcome the 30kg DB grip issue?
Title: Re: cowed77's time to get up!
Post by: Raptor on January 25, 2012, 01:41:57 pm
Masturbate more often, increase deadlift grip. Easy.

Not that I ever did that, I heard it from friends...

 :ninja:
Title: Re: cowed77's time to get up!
Post by: vag on January 25, 2012, 02:25:36 pm
Masturbate more often, increase deadlift grip. Easy.

Not that I ever did that, I heard it from friends...

 :ninja:

In that case make sure to do equal faps... i mean sets with each hand or else...

(http://verydemotivational.files.wordpress.com/2011/03/demotivational-posters-single.jpg)

(http://verydemotivational.files.wordpress.com/2011/09/demotivational-posters-untitled5.jpg)

Title: Re: cowed77's time to get up!
Post by: Raptor on January 25, 2012, 04:43:29 pm
Yeah I know what you mean but I've always had a blonde like that next to me. :ninja:
Title: Re: cowed77's time to get up!
Post by: LBSS on January 25, 2012, 05:28:26 pm
i'm right handed but fap with my left.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 30, 2012, 09:45:53 am
week 105 mon

wanted to work the legs, rack was empty when i got to the gym, but occupied when i finished with warmups goddammit.

pullups: 5 x (bw, 5, 10, 15, 20, 25)

neutral grip pullups: 10, 8

dips: 30, 30

EZ biceps: 10 x (10, 10, 7.5, 7.5 each side)
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 31, 2012, 07:41:53 am
week 105

warmup, prehab (TKE, glute raises, clams)
ankle hops: 3 x 300

squats: 5 x (80, 90, 100, 110, 120, 125)

DB lunges: 2 x 5(30)
                 1 x 10 (30)

RDL: 3 x 7 (90, 100, 115)

hanging wipers: 2 x 15
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 06, 2012, 10:33:06 am
week 106
mon

warmup, prehab (TKE, cobras, clams)
ankle hops: 3 x 350

squats: 5 x (80, 90, 100, 110, 120, 130)
RDL: 7 x (100, *110)

DB lunges: 30kg x (5, 5, 9.5)

* 5 reps.
- set of 130 didnt feel as tough as last week's 125. but still this closer stance is tougher.
tried a jump squat of 60kg, didnt get too far off the ground lol.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 07, 2012, 11:27:29 am
week 106
tues

s1: OHP: 5 x (30, 40, 50, 55, 60, *65, 50, 55)
s1: pullups: 8 x 8

s2: incline bench: 8 x (20, 25, 25)
s2: DB rows: 8 x (30, 30, 30)

hanging wipers: 2 x 15
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 14, 2012, 09:51:47 pm
week 107
Mon

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 135)

RDL: 3 x 7 (100, 110, 110)

Db walkin lunges: 4 x 5 (30kg)

Hanging leg raises: 2 x 15

Abit of curls while downin pwo shake.

- top set squats were farking tough.
- grip gave out on rdl, could barely hold on with fingers on all sets.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 20, 2012, 08:32:22 pm
Week 107 wed

S1: OHP: 5 x (30, 40, 50, 60, *65, 57.5, 55, 52.5, 52.5)
S1: bw pullups: 8 x 8, 1 x 16

S2: incline db bench: 10 x (20, 25, 25, 25)
S2: db row: 10 x (30, 30, 30, 30)

Hanging wipers: 2 x 15

*got 3 reps. Didn't feel as strong as last week. Had 4 then.
- repped out 16 on the last set of pullups cos I noticed I had 8 sets of 8 alr.
- Wanted one last superset, but someone wanted the rack, so did 16 for 80 total pullups.
- ab/core work still sucks and are a pain in the arse.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 20, 2012, 08:55:14 pm
week 108
mon

ankle hops: 3 x 350

squats: 5 x (90, 100, 110, 120, 130, *137.5)

RDL: 3 x 7 (100, 110, 100)

DB lunges: 4 x 5 (30)

hanging leg raises: 18, 20

* 4 reps
- closer stance is still tough as fark.
- grip couldnt keep up on RDL, had to drop weight.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 23, 2012, 02:46:28 pm
Played some ball ytd.

Scheduled upper body session today.

Scrapped it, went balling. Did 1x 20 neutral grip pullups.

Checked myself in the mirror before heading out. Looking leaner than the last time, bw still at 72. Profit!
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 29, 2012, 10:44:02 am
week 109
wed, 7AM

Week 109

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

Scrapped the db lunges, headed to the court since it was available.
120 made threes. Took me a farking hour.

- last 2 reps for 140 not as nice, but I'll take it.


------------------------------------------------------------------------------------------------------------


wed, 7PM

s1
OHP: 5 x (30, 40, 50, 60, *65, 60, 55, 55, 50, 50)
pullups: 10 x 8 (2.5kg)

s2
incline DB bench: 10 x (20, 25, 25, 25)
DB row: 10 x (30, 30, 30, 30)

s3
tricep pushdown: 8 x (29, 34, 36, 36)
BB bicep curls: 8 x (30, 27.5, 27.5, 25)
lateral raises: 8 x (7.5, 10, 10, 10)

*got 4 reps
- fucking embarrassing to be struggling on BB curls, with a tiny 5kg on the side. LOL
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 05, 2012, 10:06:04 am
week 110
mini warmup, prehab (tke, clams)
tucks: 2 x 5
depth jumps: 2 x 5

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

walking DB lunges: 3 x 7 (30)

- skipped the core again...
- felt good on depth jumps today, got all fingers on ceiling.
- off a dropstep, got entire palm on ceiling, with some change to spare.
- 5 reps on 140, but still not as powerful as i'd have liked.
- will want to rip that 140 next week.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 07, 2012, 05:34:29 am
Finished a graveyard shift, put in some work on the court.
Worked on the handles abit, 70 or so made threes.

Now to watch linsanity in action for the first time..
U know u've made it in the league when u are issued special color makeups of Ur shoes lol.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 08, 2012, 10:37:04 am
week 110, thurs

s1
bench: 5 x (50, 60, 70, 80, 90, *100)
machine rows: 5 x (40, 50, 60, 70, 80, 80)

s2
DB seated OHP: 8 x (17.5, 20, 22.5, 20, 20)
pullups: 5 x 10

incline bench leg raises: 2 x 15

some curls

*2.5 reps
- a few months of not pushing the bench has resulted in the weaker bench.
- guess all the OHP i've been doing has carryover, but not directly haha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 13, 2012, 06:02:39 am
week 111
warmup, prehab (TKE, back cobras)
tucks: 3 x 6

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

DB lunges: 3 x 7 (30)

leg raises: 2 x 15

- the 140 squat still felt tough, and not as fast as i wanted to.
- will try again next week, if i dont blast the weight into space i'll deload to 130 and try again.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 15, 2012, 02:00:57 am
Week 111

S1
Bench: 5 x (60, 70, 80, 90, 3*100, 4*90, 7*80)
Rows: 5 x (50, 60, 70, 80, 90, 80, 70)

S2
OHP: 5 x (30, 40, 50, 55, 60, 12*45)
Pullups: 5 x (bw, 5, 10, 15, 20, 20*bw)

S3
Triceps pushdown: 8 x (26, 31, 36, 39)
Ez bar biceps curl: 8 x (10, 20, 22.5, 25)
Lat + rear shoulder raises: 8 x (7.5, 7.5, 7.5, 7.5)

- still can't rep out 100 on bench.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 19, 2012, 11:07:44 am
week 112
warmup, prehab (TKE, clams, cobras)
MR tucks: 3 x 5
ankle hops: 3 x 300

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

walking DB lunges: 3 x 7 (30)

- squat topset felt ok today. sticking point at the bottom.
- felt shitty going in, but got progressively better. by the time dinner came around, all the drive and motivation was back in spades.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 20, 2012, 12:56:45 pm
week 112
week 112, tues

S1
bench: 5 x (50, 60, 70, 80, 90, 4.5*100)
machine rows: 5 x (40, 50, 60, 70, 80, 90)

s2
OHP: 8 x (40, 50, 55, 50, 45)
pullups: 5 x 12

incline bench leg raises: 2 x 20

- bench felt good.

- rant. so i failed at the last rep of OHP topset. meaning i dropped the weight onto the safety bars.
so it made abit of a clang. ok a big clang. this woman, who's part of the company rowing team, walked over and started talking to me.

so at first she was asking me to keep the noise levels down. i apologised of course, seeing that i did drop the weights, even if it was unintentional.

BUT THEN, the next fucking thing she said was incredible. incredibly crazy. she said "what if u spoil the weights"

WTF. ARE YOU FUCKING SERIOUS?

so that ticked me off abit, and so i told her. well thats what the safety bars are for innit? then what, drop the weight on myself?
she then said something along the lines of lowering the weights. so i told her, if im not pushing myself, why am i even in the gym?

gawd... its not like i scream every single set, drop the bar every single time?
no wonder the entire fucking team are moving the same weight one year ago.
Title: Re: cowed77's time to get up!
Post by: D4 on March 20, 2012, 01:31:25 pm
Hahahhaa, dude there's always going to be plenty of morons in the gym.  Just something we gotta deal with, or not...  Just ignore these idiots
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 27, 2012, 12:12:46 pm

week 113 tues

warmup, prehab (TKE, back)
sprints: 2 x flats
MR tucks: 3 x 6

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

DB lunges: 3 x 7 (30)

calf raises: 10 x (100, 110, 120, 130, 140, 150)

bench leg raises: 2 x 20

- will be using bench leg raises more often than not, grip is super taxed from earlier stuff.
- will be trying to do heavy calf raises from now on whenever the back doesnt feel too taxed as well.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 27, 2012, 12:13:10 pm
yea true that D4!!
Title: Re: cowed77's time to get up!
Post by: Raptor on March 27, 2012, 01:53:25 pm
Now now, don't be disrespectful... she's a woman, she has the right to say anything to you, to abuse you, you name it. Not having a dick in her pants gives her that right. You betcha!
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 28, 2012, 12:29:22 pm
week 113, wed

s1
bench: 5 x (50, 60, 70, 80, 90, 100)
machine rows: 5 x (40, 50, 60, 70, 80, 90)

s2
OHP: 8 x (40, 50, 55, 50, 10*50)
pullups:    (12, 12, 12, 12, 17)

some curls.
- felt like sh1t going in.
- shoulder was abit gimpy, no idea from what.
- bench topset felt powerful though.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 28, 2012, 12:29:56 pm
only if she looks like claudia schiffer raptor  :P
Title: Re: cowed77's time to get up!
Post by: Raptor on March 28, 2012, 01:10:33 pm
Are you sure? At her current age or something?
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 02, 2012, 10:55:40 am
week 114
mon, lower

warmup, prehab (TKE, back, clams)
sprints: 2 x flats
tucks: 3 x 5
depth jumps: 12 or so.

squats:
5 x (90, 100, 110, 120, 130)
3 x (140, 145, 147.5)

- got meeting at work, scrapped the rest of the workout.
- depth jumps were alright, got fingers on ceiling abt 3 times or so.

i think she should still look pretty hot even now, so i'd probably say yes LOLOL.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 03, 2012, 12:16:32 pm
week 114
3 apr, tues. upper.

S1
Bench:    5 x (50, 60, 70, 80, 90, 4*102.5)
m. rows: 5 x (40, 50, 60, 70, 80, 90)

S2
DB OHP: 8 x (20, 22.5, 22.5, 22.5, 15* 22.5)
pullups:          (12, 12, 12, 12, 15)

S3
EZ bicep: 8 x (20, 22.5, 22.5, 22.5)
tricep OHP: 8 x (29, 34, 34, 12* 34)
rear DB lateral: 10 x (7.5, 7.5, 7.5, 15* 7.5)

- probably could have grinded out the last fifth rep for bench topset.
- overall a pretty decent session
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 10, 2012, 05:02:38 am
Week 114, mon

Prehab: clams, cobras, tke, swings.
Mr tucks: 3 x 5
Sprints: 2 x flats
Depth jumps: abt 10

Squats
5 x (90, 100, 110)
3 x (120, 130, 140, 145, 2*150)

RDL: 3 x 6 (100, 110, 110)

Walking db lunges: 3 x 7 (30)

- depth jumps didn't feel too good, only got one attempt with almost full fingers on ceiling.
- lost tightness on way down on topset. Felt tough, didn't get to parallel, slightly above.
- hope the slightly lower vol means lesser doms. Will want to jump more.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 16, 2012, 09:28:29 pm
Week 116, mon

Warmup, prehab (TKE, cobra, clams)
Mr tucks: 3 x 5
Sprints: 2 x flats

Rea squats: 3 x (30, 40, 50, 60, 70)

Squats: 5 x (90, 100, 110)
3 x (120, 130, 140, 1*145, 150)

RDL: 3 x 7 (30)

Calf raises: 10 x (100, 120, 130, 140, 140)

Dips: 2 x AF (almost failure): (41, 30)

- 150 triple is a PR
- felt crap working up however. Tucks felt retarded, sprints felt weak, PR'ed anw.
- weird how the body functions, last week or so felt great going in, but failed at top set.
- these days however, ramp up sets never felt easy. Eg, 100, 120, 130, ALL felt not easy.
- this is unlike previous times when I squatted with the old stance, by the time I had got to 140 top set capability, 120 almost always flew up. Oh well.

- another plus one to OHP. 40 dips is pretty boss for me, esp since I hv not been workin it. Wat ppl say is right. If ur in a period where u can't do too much work, do OHP for Ur upper body lifts instead of bench.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 16, 2012, 09:28:48 pm
http://www.youtube.com/watch?v=Ig9Y15d6blI
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 22, 2012, 09:48:17 am
week 116
wed, 18 Apr

S1
bench:             5 x (50, 60, 70, 80, 90, 3*102.5)
machine rows: 5 x (50, 60, 70, 80, 90, 100)

S2
DB incline bench: 10 x (20, 22.5, 25, 25, 25)
pullups: 5 x 12

S3
Tri pushdown: 8 x (31, 34, 39, 39)
rear raises: 4 x 10 (10)

hammer curls: 10 x (7.5, 10, 10, 10)
EZ preachers: 10 x (15, 15, 9*15, 10)
BB curls: 4 x 10 (20)

- yes just the empty bar for BB curls LOLOL. in my defence, gym was totally empty already.
Title: Re: cowed77's time to get up!
Post by: Rix on April 22, 2012, 10:02:18 am
Oh man your knees in that vid make me cringe...you push them in so much!
Try lowering the weight and "rip the the floor apart" with you feet to keep the knees out. That will keep the knees tracking over the toes and get more glute involved.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 24, 2012, 10:37:43 am
week 117
24 Apr, Tues

s1
bench: 5 x (50, 60, 70, 80, 90, 4*102.5)
m row: 5 x (50, 60, 70, 80, 90, 90)

s2
DB incline bench: 10 x (20, 25, 25, 25, 15*25)
Pullups:                       (12, 12, 13, 13, 14)

s3
tri pushdown: 8 x (34, 36, 39, 39)
rear lat raises: 10 x (10, 10, 10, 10)

x hammer curls: 10 x (7.5, 10, 10, 12.5)
EZ preachers: 10 x (15, 17.5, 15, 15)
BB curls: 10 x (20, 22.5, 22.5, 22.5)

incline bench leg raises: 2 x 20

- bench topset was good, every rep pretty fast. should be able to rep out 5 next week.
- gonna skip lower body this week, foot metartarsal still hurts, cant put too much weight on it, or dorsiflex without some pain.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 26, 2012, 01:07:59 pm
Today I played like a boss. I think mentally bein relaxed is key. It was like everyone else was playin at a lower gear, I felt like I was at the playground.

Anyone else who experienced this, pls share Ur exp haah.

Then I sprained my ankle.
The last time I sprained my ankle was dec 2010, and it still bugs me now, a year and then some.

Not sure how long this will take. Mudder farker.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 16, 2012, 02:16:08 am
(http://img.photobucket.com/albums/v323/cowed77/pics001.jpg)

just got these in... cant wait for the ankle to heal up and hit the courts!!  ;D
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 21, 2012, 12:35:22 pm
week 118
warmup, prehab (TKE, clams, cobras)

MR tucks: 3 x 5
sprints: 2 x flats

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (90, 100, 110, 120, 120)

s1: OHP: 5 x (40, 45, 50, 55, 60)
s1: pullups: 5 x (10, 15, 20, 20, 25)

calf raises: 10 x (100, 110, 120, 130, 140)

s2: tri pushdown: 10 x (21, 34, 39, 39)
s2: EZ preachers: 10 x (15, 17.5, 20, 20)

- actively forced my knees out to address the caving in. made each rep slower, and tougher as well haha.
- mixing things up abit, basically swapping some stuff from my upper days with my lower days, so each session is a full body day.
- not sure what i'll see, but we'll see how things go a month from now.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 22, 2012, 02:08:14 pm
week 118
warmup, prehab (clams, TKE, cobras, arm swings)
MR tucks: 3 x 5
jump snatch: 3 x (30, 40, 45)

BB stepups: 6 x (40, 50, 60, 60)

s1
bench: 5 x (60, 70, 80, 90, 100)
m. rows: 5 x (60, 70, 80, 90, 100)

RDL: 7 x (100, 100, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5, 10)

calf raises: 10 x (100, 110, 120, 130, 140)

hanging wipers: 1 x 10
Title: Re: cowed77's time to get up!
Post by: creativelyric on May 26, 2012, 12:18:52 am
Today I played like a boss. I think mentally bein relaxed is key. It was like everyone else was playin at a lower gear, I felt like I was at the playground.

Anyone else who experienced this, pls share Ur exp haah.

Then I sprained my ankle.
The last time I sprained my ankle was dec 2010, and it still bugs me now, a year and then some.

Not sure how long this will take. Mudder farker.


I wouldn't say relaxed. I'd say keeping calm is the key, imo. There's a bit of a difference.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 28, 2012, 12:07:28 pm
week 119

warmup, prehab (clam, cobra, leg swings)
MR tucks: 2 x 5
sprints: 2 x flats
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (100, 110, 120, 125, 125)

calf raises: 10 x (100, 110, 120, 130, 140)

s1: OHP:  5 x (45, 50, 55, 60, 65)
s1: pullups:5 x (10, 15, 20, 25, 30)

s2: tri pushdown: 10 x (31, 39, 41, 41)
s2: EZ preachers: 10 x (15, 20, 20, 20)

leg raises: 1 x 15

- 60 OHP felt easy. was confident that 65 would be pretty easy as well. unfortunately it was tough as hell.
-  squats still felt tough, due to the conscious effort to push the knees out. so fucking tough.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 28, 2012, 12:08:08 pm
Today I played like a boss. I think mentally bein relaxed is key. It was like everyone else was playin at a lower gear, I felt like I was at the playground.

Anyone else who experienced this, pls share Ur exp haah.

Then I sprained my ankle.
The last time I sprained my ankle was dec 2010, and it still bugs me now, a year and then some.

Not sure how long this will take. Mudder farker.


I wouldn't say relaxed. I'd say keeping calm is the key, imo. There's a bit of a difference.

haha mayb your right man. i'll see if i can be calm tomorrow then.  ;)
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 31, 2012, 04:10:25 am
Played a game ytd.

Tested dropstep vert twice, 1 joint of fingers above, so roughly 31 inches.

Tried rvj, couldnt get going, midfoot strain makes putting power into ground painful.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 04, 2012, 11:28:00 am
week 120

warmup, prehab (clams, TKE, cobra, shoulder and leg swings)
MR tucks: 2 x 5
sprints: 2 x flats
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (100, 110, 120, 125, 125)

s1: OHP: 5 x (45, 50, 55, 60, 4*62.5)
s1: pullups: 5x (10, 15, 20, 25, 30)

s2: tricep pushdown: 10 x (31, 39, 41, 41)
s2: ez preachers: 10 x (15, 20, 22.5, 22.5)
Title: Re: cowed77's time to get up!
Post by: LBSS on June 04, 2012, 12:46:46 pm
dude your OHP is getting pretty strong. closing on 5 x bw, no?
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 04, 2012, 03:46:49 pm
Nah, I pushed 65 last week, was abit of a struggle, but got it.

But my bw is now abt a steady 71kg. About 6kg more to bw press.
Not gonna happen for at least a month or so I believe.

My svj and dropstep svj is down slightly after the latest sprain.
Hope I can get back to jumping soon.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 07, 2012, 12:13:19 pm
week 120

warmup, prehab (clams, cobras, leg swings)
MR tucks: 3 x 5
ankle hops: 3 x 250
jump snatch: 3 x (30, 40, 45)

stepups: 6 x (40, 50, 60, 65, 65)

s1: bench: 5 x (60, 70, 80, 90, 2*102.5) + finisher of 10 x 80kg
s1: m. row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 10, 12.5, 12.5)
EZ preachers: 10 x (15, 17.5, 12.5, 10)

- didnt feel too strong, as can be seen by poor top set of bench
- bicep work done with 30-40 sec of rest. damn, everything felt way tougher with incomplete rest.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 14, 2012, 09:46:00 am
week 121
monday

MR tucks: 3 x 5
ankle hops: 3 x 250
jump snatch: 3 x (30, 40, 45, 475)

stepups: 6 x (50, 60, 65, 67.5, 70)

s1: bench: 5 x (60, 70, 80, 90, 102.5)
s1: m.row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5)
EZ preachers: 10 x (15, 20, 17.5, 17.5)
BB curls: 10 x (20, 25, 20, 20)
Posted by Leong at 9:40 PM
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 14, 2012, 09:46:47 am
week 121
MR tucks: 2 x 5
sprints: 2 x flats
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (100, 110, 120, 125, 127.5)

s1: OHP: 5 x (45, 50, 55, 60, 62.5)
s1: pullups: 5 x (10, 15, 20, 25, 30)

calf raises: 10 x (100, 110, 120, 130, 130, 130)

RDL: 3 x 7 (100, 100, 100)

s2: tri pushdown: 10 x (31, 39, 44, 42)
s2: hammer curls: 10 x (10, 15, 12.5, 12.5)
s2: rear raises: 10 x (7.5, 10, 10, 10)

hanging wipers: 15, 12
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 07, 2012, 12:02:08 am
havent been posting.

had a few workouts since the last post, also had a 1 week layoff due to military duty.

played in the company tourney yesterday, high rim.
got an inch above. guesstimate 33 inches or so. slightly detrained jumping wise, havent been jumping max for a few weeks now, due to the strained left midfoot, and sprained right ankle.

but whenever i even get rim here, over at the other court where i recorded my pr, i usually jump pretty high.
probably just a mental thing.
so abit of optimism is in order here haha.  ;D
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 13, 2012, 02:41:25 am
week 124
warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats

REA squats: 3 x (30, 40, 50, 60, 70)
squats: 5 x (100, 110, 120, 125, 125, 125)

s1: OHP: 5 x (45, 50, 55, 60, 50)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (20, 25, 25)
s2: DB row: 10 x (30, 28, 28)

hammer curls: 10 x (10, 12.5, 12.5, 12.5)
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 18, 2012, 12:05:51 pm
week 125
warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats
a few dropstep jumps

REA squats: 3 x (30, 40, 50, 60, 70)
squats: 5 x (100, 110, 120, 125, 125, 125)

s1: OHP: 5 x (50, 55, 60, 60, 55)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (22.5, 22.5, 22.5, 22.5)
s2: DB row: 10 x (28, 28, 28, 28)



- squats felt ok.
- jumps went ok too, palm on ceiling on all but first try
- got myself inked just 2 days ago as a bday present, so workout felt abit icky.
Title: Re: cowed77's time to get up!
Post by: LBSS on July 18, 2012, 04:51:09 pm
so what's the tat?
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 18, 2012, 06:32:45 pm
Lemme go post it up on photobucket...
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 24, 2012, 04:55:10 am
 week 126
warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats
a few dropstep jumps

REA squats: 3 x (30, 40, 50, 60, 70)
squats: 5 x (100, 110, 120, 125, 125)

s1: OHP: 5 x (50, 55, 60, 60, 60)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (22.5, 25)
s2: DB row: 10 x (28, 28)

- couldnt do much, ink on arm felt stretched. abit pain.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 29, 2012, 10:13:13 pm
week 126
warmup, prehab (clams, shoulder swings, leg swings)
MR tucks: 3 x 5
depth jumps

stepups: 6 x (50, 60, 65, 65, 70)

s1: bench: 10 x (60, 65, 70, 70)
s1: rows: 10 x (60, 65, 70, 70)

hammer curls: 10 x (10, 10, 10, 10)
EZ preachers: 10 x (15, 15, 12.5, 10)

incline bench leg raises: 3 x 15
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 29, 2012, 10:13:51 pm
(http://img.photobucket.com/albums/v323/cowed77/bruise.jpg)

the fuck is this leg bone bruise shit......
the last time i sprained my leg, something like this happened.

didnt sprain it this time, thing just redeveloped at the same fucking spot.
Title: Re: cowed77's time to get up!
Post by: LBSS on July 30, 2012, 12:16:24 am
you sure you didn't just fall asleep outside while wearing tights with a hole in them?
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 30, 2012, 03:07:11 am
haha no i did not.

but i wonder if there are any more serious implications... dammit.
Title: Re: cowed77's time to get up!
Post by: cowed77 on August 24, 2012, 09:32:56 pm
Have been working out, same 2 a week tempo.
Till 2 weeks ago, when I just got a new job. Didnt hv time to hit the gym mon-fri, but managed to get some time in the courts. One full body session on weekends.

Not much drop in numbers yet, except for squat. I definitely can't do 140 now, but 120 is still manageable.
Did a 20rep 100kg squat as a finisher 2 weeks ago.

Gotta start look for gyms near my place.

There's this very tight spot in my right quad, rolling hasn't helped. Didnt squat last week cos of it too.

If its any consolation, still getting 33 or so. Nowhere near my best, not gonna happen unless I get all my injuries sorted out.

 :'(
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 30, 2012, 11:18:45 am
Still the same.

Sat full body workouts, weekdays I supplement with sprints and bw stuff.

I can't keep at this forever tho, gonna find a gym ASAP.

Just graduated from UOL, econs shit. At hindsight, prolly shudve done something easier, but completin sth tough just makes it all the more sweeter haha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 08, 2012, 12:57:57 pm
Submax sprints: 2x ~40m
Max sprints: 4x ~40m

S1: pullups: 4 x 13
S1: elevated pushups: 4 x 25
S1: dragon flags: 4 x 5
Title: Re: cowed77's time to get up!
Post by: adarqui on October 08, 2012, 12:58:57 pm
Still the same.

Sat full body workouts, weekdays I supplement with sprints and bw stuff.

I can't keep at this forever tho, gonna find a gym ASAP.

Just graduated from UOL, econs shit. At hindsight, prolly shudve done something easier, but completin sth tough just makes it all the more sweeter haha.

what's UOL?? university?

nice breh!
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 08, 2012, 07:51:32 pm
Sup adarq! Great to see u back  :highfive:

University of London, not exactly Harvard, but still pretty tough. For me anw lol.

I see ur training direction went a whole new way bro, care to fill me in on why?

The vol based schemes, u think it's more of a GPP thing, or u reckon it will get u to where u were with your max effort/max weight direction in the past?

Also, why can't u jump in your frees or waffles now?
Title: Re: cowed77's time to get up!
Post by: adarqui on October 08, 2012, 11:44:15 pm
Sup adarq! Great to see u back  :highfive:

thanks alot cowed.. glad to see you're still workin hard :D


Quote
University of London, not exactly Harvard, but still pretty tough. For me anw lol.

damn dude, sick!

congrats.


Quote
I see ur training direction went a whole new way bro, care to fill me in on why?

just trying to relax & not obsess



Quote
The vol based schemes, u think it's more of a GPP thing, or u reckon it will get u to where u were with your max effort/max weight direction in the past?

ya gpp for now.. just need to get back into decent condition.

i'm going from 1 year vacation of absolutely no working out, to working out.. so ive got ~2 months of work to do just to get into decent shape.

i don't really think i'll return to 'max effort' stuff... who knows, but, i kind of want to stay light.. focus more on higher reps.. it's a bit 'safer' and better for my tissues/body at this point.



Quote

Also, why can't u jump in your frees or waffles now?

that was my mistake.. just ordered the waffle 8's, amazing.. going to order 2 more pair soon, then order some 9's.

waffles 4 life :D

peace man
Title: Re: cowed77's time to get up!
Post by: LBSS on October 10, 2012, 10:19:02 am
wait you live in england? this whole time i thought you were in SE asia.
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 10, 2012, 10:50:53 am
I am man, I'm from Singapore.

The full name is university of London intl prog, basically a distance learning thing. Same syllabus, just taught by the local lecturers.

I think I now have an econs degree, but I still don't hv an education lol. I'm as clueless as I was before I started  :D
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 27, 2012, 11:16:32 am
Wassup vag lbss adarq et al!

Haven't been posting, still working out. Not as regularly as in the past, but still at least a weights session + a bw session a week.

Got sick of doing sets of 8 on the squats, so did 5s the last workout, got to 125, so that was cool.

Upper body stuff more or less on maintenance, agai due to being unable to hit the gym. Work is tough haha.

Title: Re: cowed77's time to get up!
Post by: LBSS on November 27, 2012, 11:42:05 am
sup cowed! got any goals for the time being? doing any kind of work outside the gym?
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 09, 2012, 07:51:57 am
Works a bitch, really not much time to get in gym work. So for now it will have to be tryin to maintain as much strength as possible, till I figure out how to get around things.

Got a double at 130kg ytd. Upper body work, some ohp, pullups, incline benching, rowing. And 2 sets of curls LOLOL.

Work capacity dropped, gotta get back in the groove of things.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 02, 2013, 10:42:08 am
Squats: 5 x (100, 105, 110, 115, 120)
DB lunges: 8 x (20, 20, 25, 25)

Ran out of time. Got to the gym at 830pm, place closed at 10z
Title: Re: cowed77's time to get up!
Post by: LBSS on January 02, 2013, 11:05:13 am
that took an hour and a half?
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 03, 2013, 11:24:37 am
Didn't include warmup plus 3 sets of ankle hops.

Took abt 40-50 mins I guess? But at 9ish u see the gym empty and the ppl sorta expecting u to leave, so...
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 03, 2013, 11:25:03 am
S1
OHP: 5 x (40, 45, 50, 55, 55)
Pullups: 5 x 10

S2
OHP: 14 x 40kg, 20 x 30kg
Pullups: 18, 13

S3
Bench: 8 x (40, 50, 60, 65)
DB row: 10 x (20, 25, 25, 25)

3 x 10 curls for the gurls
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 07, 2013, 12:20:42 am
Squats: 5 x 5 (110)

S1
Pullups: 15, 15, 7
Dips: 20, 20, 12

Done in less than an hour, inc warmup. Why? Cos I arrived at the gym at 5 plus, and didn't know it closes at 7. Hahahaha!
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 15, 2013, 11:51:43 am
Ankle hops: 3 x 200

Rea squats: 3 x (30, 40, 50, 60)
Squats: 5 x 5 (115)

S1
OHP: 5 x (40, 45, 50, 55, 55)
Pullups: (10, 8, 8, 8, 10)

Ohp: 14 x 40kg

Cross body hammer curls: 4 x 10 (10kg)

- Wanted to do RDL, but my busted left first finger made gripping a beech, even on pullups I couldn't grip with my left hand fully.

- still experiencing blacking out at top of ohp within first 2 reps. Always gotta rest on shoulders for awhile before continuing with rest of set. Any idea why?
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 16, 2013, 07:32:24 am
Abit of dribbling.
20 jumpers from both wings.
Tried to work on my non existent 3 pointers.

Squats: 10 x (40, 50, 55, 60, 60)

OHP: 10 x (20, 25, 30, 40, 40)

S1
Tricep pushdown: 10 x (25, 27.5, 30, 32.5)
EZ Preacher curls: 10 x (15, 15, 15, 15)
Rear lat flys: 12 x (7.5, 7.5, 7.5, 7.5)
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 21, 2013, 09:21:24 am
Rea squats: 3 x (30, 40, 50, 60)
Squats: 5 x (110, 115, 120, 120, 120)

DB lunges: 8 x (22.5, 22.5, 22.5)

Pullups: 16, 15
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 22, 2013, 08:36:50 am
20 jumpers both wings
15 threes both wings

Front squats: 8 x (20, 30, 40, 50, 55, 55)

S1
OHP: 5 x (35, 40, 45, 50, 55, 50, 45)
Pullups: 6, 8, 9, 11, 11, 10, 8)

OHP: 16 x 35kg
Pullups: 16

Hanging leg raises: 2 x 13

Some curls
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 29, 2013, 12:00:23 pm
Right tendon thing behind right knee been bugging for a month or so. Now right outside quad is damn tight.

And now the knee is clicking and slight discomfort when extending while not warmed up. I rember reading that the clicking is normal, but the discomfort sure isn't lol.

Probably Gonna take a one week break frm squatting. Roll my itb and see how next week.

Meanwhile... Mayb OHP and curl till kingdom come
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 29, 2013, 12:01:01 pm
S1
OHP: 5 x (40, 45, 50, 55, 55, 55)
DB pullups: 5 x (5, 10, 15, 20, 22.5, 22.5)

Bench: 8 x (60, 70, 75, 60)
Db row: 10 x (25, 25, 25, 25)
Title: Re: cowed77's time to get up!
Post by: LBSS on January 29, 2013, 04:32:18 pm
wait, blacking out? during OHP? what? um...that's not good. you should probably figure that one out before you do OHP again.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 30, 2013, 12:11:43 pm
I don't blackout totally like that dude who fainted after tt deadlift, but I do get the blackout feeling, and having to pause midset before continuing... Seriously no idea why though


Today's work:

Sore knees

20 jumpers both wings
15-20 threes both wings

No lift in shots, muscled a few. Took a long time to warm those knees up to be able to move slightly more comfortably.

S1
OHP: 10 x (40, 40, 40, 40, 40)
Pullups: 10, 10, 10, 10, 10)

RDL: 8 x (60, 70, 70, 70, 70, 70)

Some curls
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 06, 2013, 11:14:03 am
S1
OHP: 5 x (40, 45, 50, 55, 55, 55, 55)
DB pullup: 5 x (5, 10, 15, 20, 25, 25, 25)

S2
Incline db bench: 10 x (25, 25, 25, 25, 25)
DB row: 10 x (25, 25, 25, 25, 25)

Some curls

Hanging leg raises: 2 x 15
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 09, 2013, 05:01:58 am
Some sprints, some tuck jumps

S1
OHP: 5 x (50, 55, 55, 55, 55, 55)
DB pullup: 5 x (15, 20, 25, 25, 25, 25)

S2
Incline DB bench: 8 x (25, 25, 25, 25, 25)
DB row: 8 x (25, 25, 25, 25, 25)

S3
Tricep pushdown: 8 x (25, 30, 35, 35)
Rear lateral fly: 8 x (10, 10, 10, 10)

Some curls

Had the pleasure of time, so it was a good workout, much like those at my previous company gym
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 11, 2013, 08:15:36 am
OHP: 3 x (40, 45, 50, 55, 60)

S1
OHP: 10 x (40, 40, 40, 40)
DB pullups: 8 x (15. 15, 15, 15)

EZ preacher curls: 8 x (10, 15, 15, 10, 10)
X body Hammer curls: 8 x (10, 10, 10, 10, 10)

Calf raises: a few sets at the machine. Pretty good machine.
Can't say the same for the rowing machine though hahaha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 25, 2013, 09:42:06 am
OHP: 3 x (30, 40, 45, 50, 55, 60, 2*62.5)

S1
OHP: 10 x (40, 40, 40, 40)
DB pullups: 8 x (15, 15, 15, 15)

OHP: 20 x 35kg

RDL: 8 x (60, 70, 80, 90)

Calf raise machine: 15 x (30, 50, 60, 75, 75, 75)

Some curls


2 weeks of non squatting due to some knee pain. Foam rolling the itb, icing helped. Gonna try squatting and jumping again soon.

Does lance still come in? Adarq?
Hopefully someone can come up with a new template for me!
Title: Re: cowed77's time to get up!
Post by: LBSS on February 25, 2013, 11:23:32 am
why do you need a new template?
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 05, 2013, 09:20:54 pm
OHP: 3 x (30, 35, 40, 45, 50, 55, 60, 1*65)

S1
OHP: 10 x (40, 45, 45, 45)
DB pullups: 8 x (15, 17.5, 17.5, 17.5)

RDL: 8 x (60, 80, 90, 90, 90)

Calf raise machine: 15 x (30, 60, 80, 90, 90, 90)

Hammer curls: 10 x (10, 10, 10, 10)
Bb curls: 10 x (20, 22.5, 22.5, 22.5)
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 05, 2013, 09:21:31 pm
Dunno man, change things up a little?
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 06, 2013, 12:38:13 pm
Some dribbling

S1
Incline bench: 8 x (50, 60, 60, 60, 60)
Db rows: 10 x (20, 25, 25, 25, 25)

Neutral pullups: 18, 12

Dips: 30, 20

Hammer curls: 10 x (10, 10, 10, 10)
Curls: 10 x (10, 10, 10, 10)
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 12, 2013, 10:33:54 am
OHP: 3 x (20, 30, 40, 50, 55, 60, 65)

S1
OHP: 10 x (45, 45, 45, 45)
Db pullup: 8 x (17.5, 17.5, 17.5, 17.5)

RDL: 8 x (60, 80, 90, 90, 90)

Calf raise machine: 15 x (30, 60, 90, 90, 90, 90, 90)

Hammer curls: 10 x (10, 10, 10, 10, 10)
Bb curls: 10 x (20, 22.5, 22.5, 22.5, 22.5)

Hanging leg raises: 3 x 10

- finally got that 3 x 65 OHP
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 14, 2013, 11:05:49 am
S1
Seated DB press: 12 x (20, 20, 15, 15)
Neutral pullups: 12, 12, 12, 12

S2
Incline bench: 8 x (50, 55, 55, 55)
Pullups: 12, 10, 10, 10

Some curls


- in case anyone wondering why I'm workin just my upper body these days, it's cos my knees are feeling weird.
Pain when squatting. Quite likely due to tight ITB though, cos I don't believe knees get wrecked overnight.

Gotta save up some money till I get to see an ART practitioner though. So meanwhile I'm just icing and rolling it out.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 19, 2013, 12:13:08 pm
OHP: 3 x (20, 30, 40, 50, 55, 60, 65)

Push press: 1 x 70

S1
OHP: 10 x (45, 45, 45, 45)
Db pullup: 7 x (20, 20, 20, 20)

OHP: 20 x (30, 20)
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 21, 2013, 08:11:40 am
Dribbling.
20 made jumpers each wing.
15 made 3s each wing.
Yet more dribbling.

Neutral grip pullups: 4 x 12

Db Hammer curls: 10kg x (12, 12, 12, 12)

Db lateral raise: 10kg x (10, 10, 10, 10)


- workin on tt crossover spin move lol.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 22, 2013, 09:36:11 am
More dribbling.
Working on that between the leg spin move which I will nv use, but looks fancy lol.

RDL: 8 x (60, 70, 80, 90, 90, 90)

Poor man bw reverse hyperextension: 12, 12, 12, 12

pullups: 12, 12, 12, 12

Some curls.
Title: Re: cowed77's time to get up!
Post by: LBSS on March 22, 2013, 10:28:24 am
strict pull ups? cause that's pretty good.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 23, 2013, 01:10:24 am
Not deadhang ones though, my elbows give me grief if I do tt. No kipping either, so somewhere in between would be the answer I guess haha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 25, 2013, 02:15:23 am
Neutral grip pullups: 10, 10, 10, 10

EZ preacher curls: 10 x (5, 10, 12.5, 12.5, 12.5, 12.5)

Db lateral raise: 12 x (7.5, 7.5, 7.5, 7.5)

Chest supported db rear lateral raise: 10 x (7.5, 7.5, 7.5, 7.5)

db curls: 10 x (10, 10, 10, 10)

Hanging leg raises: 3 x 10

- lower back feeling abit sore, decided to go easy today. #curlsforthegurls
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 26, 2013, 10:56:57 am
OHP: 3 x (30, 35, 40, 45, 50, 55, 60, 1*65, 1*65)

S1
OHP: 10 x (47.5, 47.5, 47.5, 42.5)
DB pullups: 8 x (20, 20, 20, 20)

RDL: 8 x (60, 80, 90, 90, 90)

Calf raise machine: 15 x (30, 60, 90, 90, 90)

Poor man bw reverse hyperextension: 12, 12, 12

Hammer curls: 10 x (10, 10, 10, 10) DID NOT DO
Bb curls: 10 x (20, 22.5, 22.5, 22.5) DID NOT DO

- pissed I missed that ohp topset.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 02, 2013, 02:57:09 pm
S1
OHP: 10 x (50, 50, 50, 8*50)
DB pullups: 8 x (22.5, 22.5, 22.5, 22.5)

RDL: 8 x (60, 80, 80, 90, 90)

Calf raise machine: 15 x (30, 60, 90, 90, 90) DND

Poor man bw reverse hyperextension: 12, 12, 12

Hammer curls: 10 x (10, 12.5, 12.5, 12.5)
Bb curls: 10 x (20, 22.5, 22.5, 22.5)

Neutral grip pullups: 17, 16)
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 08, 2013, 12:07:40 pm
Ankle hops: 4 x 150

Tuck jumps: 4 x 5

Hang snatch: 3 x (20, 30, 40, 45)

S1
OHP: 10 x (42.5, 42.5, 42.5, 42.5)
Db pullups: 8 x (15, 15, 15, 15)

RDL: 8 x (60, 80, 90, 90, 90)

Reverse hyperextension: 3 x 15

Calf raises: 15 x (30, 60, 90, 90, 90)

Hammer curls: 10 x (12.5, 12.5, 12.5, 12.5)

Neutral pullups: 15, 11

Hanging wipers: 2 x 10

- solid session
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 30, 2013, 02:20:04 am
Quick low rep session, ball tonight, don't want any soreness hahaha.

S1
OHP: 3 x (20, 30, 40, 45, 50, 55, 60, 2*62.5)
Db pullups: 5 x (bw, 10, 15, 20, 20, 25, 25, 25)

OHP: 16 x 40kg

bb curls: 5 x (20, 30, 35, 35, 30, 30)

Hanging leg raises: 2 x 15

Poor man reverse hyperextension: 2 x 15


- omg omg super cute girl spotted in the gym!
- end of workout.
- minimal lifting for 2 weeks as I had 4 ball sessions a week.

- at the ball session, got my fingers to the high rim. So roughly 33 or so. Pretty happy, seeing how I've not done any squatting or jump training for 2 months or so. Perhaps the rolling helped, but I know I need to get some treatment on them, legs tighten up after intense sessions, and I believe they might be a factor in the knee pain I'm feeling these days.
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 01, 2013, 09:19:11 pm
Ankle hops: 3 x 150

RDL: 8 x (60, 70, 80, 90, 100, 6*110)

RFE split squat: 8 x (20, 40, 40)

Db Neutral grip pullups: 10 x (bw, 10, 15, 20, bw)

Hanging wipers: 2 x 10

Poor man reverse hyperextension: 2 x 15

- doin the RDL right off the bat meant more strength. 110 felt easy till the grip gave out. Pleasant surprise.

- omg omg  super cute girl spotted again. Ended workout prematurely again. Cant concentrate LOLOL.

- tryin to do the ankle hops with dorsiflexed toes made things tougher.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 01, 2013, 01:08:37 pm
Prehab: cobras, peterson stepups, shoulders

Ankle hops: 4 x 150
Sprints: 2 x incline

Squats: 5 x (40, 50, 60, 70, 80, 90, 100, 100)

S1
OHP: 8 x (20, 30, 40, 45, 50, 45, 40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 15, 12.5)

S2
Incline bench: 10 x (40, 40, 50, 55)
Bw neutral pull-up: (10, 10, 10, 9)

Hanging wipers: 2 x 10
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 09, 2013, 08:54:03 am
Prehab: cobras, Peterson, shoulders

Ankle hops: 4 x 100
Tuck jumps: 3 x 5
Hang snatch: 3 x (25, 30, 35, 40, 45)

Squats: 8 x (40, 50, 60, 70, 80, 90)

S1
OHP: 8 x (20, 30, 40, 45, 50, 50, 15*40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 15, 12*10)

S2:
Incline bench: 10 x (40, 50, 50, 50, 45)
Bw neutral pull-up: (10, 10, 10, 10, 10)

Lateral slides (return trips from elbow to elbow): 6, 6, 6


Title: Re: cowed77's time to get up!
Post by: cowed77 on June 14, 2013, 10:34:37 pm
Some sprints on wed.
Team practice ytd.
Game later.

Guys, remember the portable power jumper Jack always recommends?
There's this new version where the attachment point is at the hips instead of the shoulders.

Which is better? I'm leaning towards the hip one actually.
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 09, 2013, 06:44:38 am
Prehab: Peterson, cobras, arm swings
Ankle hops: 3 x 150

Hang snatch: 3 x (20, 30, 35, 40, 45)
Squats: 8 x (40, 50, 60, 70, 80, 90, 100)

S1
OHP: 8 x (20, 30, 40, 45, 50, 50, 18*40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 20, 11*10)

S2:
Incline bench: 10 x (40, 50, 50)
Bw neutral pull-up: (10, 10, 10)
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 09, 2013, 11:52:58 am
Prehab: cobras, Peterson, arm swings

Front squats: 8 x (20, 30, 40, 50, 60, 70, 60)
Squats: 10 x (60, 70, 60)

OHP: 12 x (20, 30, 40, 40, 40, 30)

S1
Cable pushdown: 10 x (20, 25, 30, 35, 30)
Ez curls: 10 x (10, 10, 12.5, 15, 15)
Rear lat fly: 10 x ( 7.5, 7.5, 7.5, 7.5, 7.5)
Title: Re: cowed77's time to get up!
Post by: cowed77 on July 17, 2013, 05:41:52 am
Prehab: cobras, Peterson, arm swings

Front squats: 8 x (20, 30, 40, 50, 60, 70, 70, 60)
Squats: 10 x (60, 70, 70)

OHP: 12 x (20, 30, 40, 40, 40, 16*30)

S1
Cable pushdown: 10 x (20, 25, 30, 35, 32.5)
Ez curls: 10 x (10, 10, 12.5, 15, 15*15)
Rear lat fly: 12 x ( 7.5, 7.5, 7.5, 7.5, 20*7.5)
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 05, 2013, 07:48:17 am
Advertising is not an industry one should be in if he wars to have free time to pursue his other interests.

In any case, I've not been able to train regularly. Lost abit of muscle in the process.

Got abit of consolation, got abt 35 inches last week though. Not sure how that happened.
Title: Re: cowed77's time to get up!
Post by: vag on December 06, 2013, 12:49:04 pm
Hey, glad to see you repost!
Is it that you have no time or no mood that doesnt let you train? If it is the former, you can train at home if you really want to. Pick a couple of heavy KBs/DBs and do swings, snatches, pistol squats, SL deadlifts etc. You can do some great workouts in minimum time like that.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 06, 2013, 08:11:16 pm
How have you guys been?? :)

It's mostly the former. I knock off about 7pm, mayb later, most days.
Even if I bring my gym clothes with me and head to the gym straight after work, by the time I do get there it's about an hour or less to closing.

So workouts are reduced to weekly affairs at most. Weird thing is how I managed to occasionally get some decent jumps in.
Planning a job change next year. Hopefully things work out.
Title: Re: cowed77's time to get up!
Post by: Mutumbo000 on December 06, 2013, 08:22:11 pm
If you're working that many hours you should just buy your own weights. Come home, eat, relax a little and than hit the weights.
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 08, 2014, 02:37:08 am
hello everybody! how's everyone been?

haven't been posting, but i have been able to hit the gym every week for like 3 months or so now.

BW is at 71kg or so, had a triple of 140 on the squat, 4 reps of 60 on the press.
i dont deadlift, and i dont barbell bench cos of safety issues anymore.

Got an inch above the high rim, so im at abt the same level vert wise when i was at peak a year or so ago...

thing is, im now feeling i can likely get higher, but im not getting the jumping down right. technique issues, or simply a matter of not jumping enough, i dunno. any help here?

My game is better now too, developed a longer range, so im happy with that haha. had a game a few weeks ago, when the floor was so slick i couldnt play like i normally do, but as luck would have it, i got unconscious from half time onwards, and hit abt 6-7 threes for the whole game. still lost by 3 tho.
Title: Re: cowed77's time to get up!
Post by: LBSS on September 08, 2014, 09:54:11 am
w/r/t jump technique: the t0ddday method is the place to start. a step-by-step guide:

1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 11, 2014, 05:08:09 am
ah... sounds simple enough! :) thanks!

Hit 140kg for a triple last week.

yesterday...

Squat topset of 5 x 120kg

16 reps of 100kg.

Feeling like I could probably grind out the last 4 reps, or at least another 2 more, but I don't wanna feel sore for 3 days after, so I gave up.

Mayb I'm just a pussy hahahaha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 15, 2014, 02:09:26 am
and just when im getting back in the groove, i had to land on someones foot.

 :derp:  :uhhhfacepalm:

out for 2 weeks at least. fuck.
Title: Re: cowed77's time to get up!
Post by: cowed77 on September 15, 2014, 04:16:41 am
just curious, where is Lance nowadays?
Title: Re: cowed77's time to get up!
Post by: vag on September 15, 2014, 04:21:22 am
WTF, your ankles are constantly sprained!!!
Maybe you should use some extra protection for them? Like an ankle sleeve, not the bulky ones with the straps, i have this one and it is not bulky or restrictive:
http://www.youtube.com/watch?v=Rf8q5aCFqSw

Heal well!

Lance has not been online since June 2013, there is also no info regarding his whereabouts :(
Title: Re: cowed77's time to get up!
Post by: LBSS on September 15, 2014, 10:47:52 am
admittedly, it's been a few years since i looked into it, but empirical consensus back then was that those things are completely placebo and provide no actual structural benefit.

ankle compression is good post-injury to reduce swelling. otherwise you're better off with low-tops and socks, and ankle strengthening exercises. PM me if you want some good progressions for the ankle once you can get back on it, cowed.
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 20, 2014, 10:09:34 pm
let me have at it LBSS!

ankle is more or less fine now... took abit longer than expected, considering that it wasnt as bad a roll as the last big one which put me out for 3 months or so. Either its age, or i went and squatted anyway.

been doing the same routine for the longest time... can anyone come up with one for me?
wished Lance or adarq is still doing this haha.

topsets of sessions in the last 2 weeks

squatted 140 (or 145) for 4
ohp 65 for 3

15 reps of 100kg at squats

both i wanted 5 reps, and i probably could have ground out the last squat rep, but i didnt want to be sore at my lower back for days.
maybe im lazy, but i dont like grinding out reps too much. Do you guys think there's any advantage in grinding?
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 27, 2014, 12:32:48 pm
After a rec league game, tested out the vert.

Assuming the rim is 10ft, I got a joint and a hair above on my first attempt.

Should be a 34-35 inch or so.

Run ups for these jumps have nv felt at full speed, and at 2 or sometimes 4 steps before the final two. some technique issues or sth.

So I feel there's an easy inch or two to be had if I could work on my technique or sth.
Frustrating haha!
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 02, 2014, 08:23:01 pm
Sat:

squat topset of 5 x 140

finished with a set of 10 x 100

RDL, db walkin lunges, swiss ball reverse hyperextensions, dragon flags.

its monday now, and my tummy is still sore, my groin is still sore  :uhhhfacepalm:
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 04, 2014, 10:59:45 pm
OHP topset of 5 x 60.
Abit of leg drive, but I'm happy.

Weighted pull-ups, Inclined bench, db rows, tricep pushdowns, rear lat fly, abit of biceps curls and abit more of dragon flags.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 10, 2014, 09:48:08 pm
Squat topset of 5 x 120, felt relatively easy.

19 reps of 100kg, lost concentration at bottom of last rep and failed. fuck...

Db walkin lunges, flags.

im getting abit chubby. all abs still pretty visible, but the midsection isnt as flat as it was. not sure why hahaha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 11, 2014, 09:23:47 pm
OHP topset of 5x60kg

finisher set of 10 x 50.

DB pullups, incline bench, DB rows, tricep pushdown, rear lat flys (flies?), curls.

basically what i've been doing for the last year hahaha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 15, 2014, 02:51:57 pm
http://www.youtube.com/watch?v=0zzZC-s4Xw4

On my second attempt I got almost all my fingers above, and it didnt feel tough.
Pleasant surprise.

All further attempts I could just touch or get an inch above tho.
I think my jumping mechanics or form needs to be finetuned or refined though, cos I always jump my highest when it didn't feel like a max effort  :uhhhfacepalm:

Must say this was the highest I've jumped in recent months though.
Id say it's approx 35 inches or so?
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 18, 2014, 08:10:02 pm
OHP topset 5 x 60kg

Finished with 10 x 45.

Db pullups, incline bb bench, db rows, tricep pushdown, rear lat fly, bicep curls, reverse hyperextensions, flags.
Title: Re: cowed77's time to get up!
Post by: vag on November 19, 2014, 06:02:28 am
Since noone commented the jump, i will do it, although i am not a jumping form specialist or ever a fan.
It looks to me like you are traveling too much horizontally in the air, or , if you prefer, you planted too far away from the rim. Try to be a little closer, not directly underneath but much closer, and explode up.
The explanation is simple physics, the vertical force that you apply is proportional to the cosinus of the take-off angle. And cosinus is not linear.
What does that mean in simple english? If you take off with 45 angles degree, 70% of your force will be used for vertical displacement. If you change that angle to 30 degrees the percentage goes to 85%. And if you take that to 10 degrees, the percentage is 98%. Why don't we all take off under the rim? Because it will screw our mechanics, you will lose more force output than the percentage you win from the angle. So you have to find a sweet spot that is as close as possible to the rim without having to mess with your form ( decelerate, reposition, change leverages to a disadvantageous position etc ). Try one step closer, see what happens.
Title: Re: cowed77's time to get up!
Post by: Raptor on November 19, 2014, 07:17:47 am
wtf?
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 19, 2014, 09:11:48 am
Legs jelly from the widowmaker squats...
Spent 40 mins shooting around.

Getting quite abit more accurate on my 3s these days, I now wouldn't hesitate as much frm distance as I did in the past. Sweet. :wowthatwasnutswtf:

Title: Re: cowed77's time to get up!
Post by: LBSS on November 19, 2014, 09:13:36 am
in english, we generally say "cosine."  :lololol:
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 19, 2014, 09:15:34 am
Hahaha thanks for the input raptor, tho u did go all physics prof on me hahaha.

It didn't feel that way to me when I was jumping, but when I looked at my own vid, I also felt that I took off abit too far. Not like adarq, who does a nice job transferring all the energy vertically.

Why wouldn't u  be concerned abt jumping form though? Of all ppl I tot u would be the one that would go all geeky on stuff like that. I was concerned that I might be bending over too much, losing power, or sth of that sort haha.
Title: Re: cowed77's time to get up!
Post by: LBSS on November 19, 2014, 09:17:59 am
raptor? that was vag.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 19, 2014, 09:31:33 am
Ooops yes vag hahahaha!

So vert estimator, a 35 sounds abt right no?
Title: Re: cowed77's time to get up!
Post by: vag on November 19, 2014, 10:08:14 am
NO!  :o
Kidding, it is around there. Let's say it was one knuckle ( 2,5cm / 1'' ) above rim. So 307.5cm / 10'1'' touch, 87.5cm / 34.5'' vert.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 19, 2014, 11:15:52 am
And I had better jumps of 2 knuckles above... So I'm still abit away frm my past best.

Damn man... I need to put in more work!
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 22, 2014, 07:53:03 pm
Had a game ytd, tried abit of jumping.

1 joint above, so abt 34-35 inch, off 1 step.  :wowthatwasnutswtf:

I think that's pretty insane, for me anw.

Bad news is, off a rvj I don't get much higher, another inch max. Fuck.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 23, 2014, 08:25:23 pm
casuals ytd.

good news - repeated, and hopefully this means repeatable in future, dropstep 34-35 inches.

bad news - not much difference on a running jump.

this means... low explosiveness?

come a long way, i remember in the past, when i was a young chap, before i started squatting, my DL vert was horrible. Like, seriously bad, just abit over backboard. but i was able to get rim on my SL jumps.

Havent tried SL for a good 5 years now hahahaha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 25, 2014, 01:41:48 am
Squat topset of 5 x 125kg

20 x 100 finisher.

Db lunges, rev hyperextensions, flags.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 26, 2014, 10:30:20 pm
OHP topset 6 x 60

Finisher of 16 x 45kg

Incline bb bench, db row, tricep pushdown, rear lat fly, curls, flags
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 01, 2014, 09:57:34 pm
with the dropstep rim touches, i got abit overzealous on training.

Did ankle hops with emphasis on dorsiflexed feet at point of impact, on lifting days.
also had abit of activity everyday last week, either in the gym or oncourt.

balls of right foot experiencing a dull pain/sore. something that i had previously, which went away after a few days of rest.

took yesterday off, probably gonna do the same today.

but if this foot thing happens everytime i try to train my ankle/foot with the ankle hops, its not gonna work out...  :-\

any input?
Title: Re: cowed77's time to get up!
Post by: LBSS on December 01, 2014, 11:47:09 pm
train around it! if a specific exercise is giving you pain, stop doing that exercise! do something else! ankle hops are not the only barrier between you and dunking. just stop doing them. do max effort broad jumps or bounds, see if lower-intensity hops are okay and if they are do those, see if your feet will let you do short sprints.

i'd like to be able to do a barbell overhead press again sometime but at the moment my shoulder doesn't like any overhead pressing with any kind of external rotation. so i bench and do dumbbell overhead presses and pushups.
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 08, 2014, 08:23:21 pm
thanks LBSS for the pointers.

Broad jumps... yea will try that. Was fixated on training up the ankle, cause it felt to me like abit of the missing link hahaha.

6x sprints yesterday, felt thoroughly winded after.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 16, 2015, 03:34:04 am
this week:

workout 1
Squat topset of 5 x 120
finisher of 20 x 100

workout 2
5 sets of OHP, topset of 6 x 60
paired with 5 x 5 pullups with 17.5kg DB
Title: Re: cowed77's time to get up!
Post by: LBSS on January 16, 2015, 09:44:41 am

finisher of 20 x 100


(http://memecrunch.com/meme/159UJ/noice/image.png)
Title: Re: cowed77's time to get up!
Post by: cowed77 on February 23, 2015, 09:56:06 pm

finisher of 20 x 100


(http://memecrunch.com/meme/159UJ/noice/image.png)

 ;D nice meme

didnt get to posting much.

last week squatted to a topset of 5 x 140kg, then RDL and lunges

yesterday, i basically repeated the same workout

Squat topset of 5 x 120
finisher of 20 x 100

threw in some leg raises.

Title: Re: cowed77's time to get up!
Post by: cowed77 on February 23, 2015, 09:56:33 pm
the vert has left me it seems, i cant get rim off a dropstep anymore  :pokerface:

the next time i do a finisher of 20 rep squats, i might try it with 105 or 110kg, it felt slightly more manageable yesterday.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 10, 2015, 04:28:48 am
been practising with this new team the last 2 weeks.

highest level i've had the chance to play with so far. 2 D1/D2 players who played pro ball in europe, and this other super tall dude that also played pro.

Practices on Tues/Thurs, and Fri with my old team.

Weds personal work.

probably only gonna squeeze in a Sat workout if i feel fresh enough.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 02, 2015, 03:59:12 am
been lurking...

hitting the gym once a week max, but it hasnt seemed to affect anything as yet.

question abt my jumping though.

I jump off my left leg mostly, being right handed.

However, when i try to jump for height, as can be seen from the videos i posted, i take a long step off my left foot, then RL plant, in adarq speak.

Is that right? or is that wrong footwork?

and another related question. for depth jumps, how should i drop off?
Title: Re: cowed77's time to get up!
Post by: vag on June 02, 2015, 04:43:00 am
LR or RL plant efficiency is irrelevant to the dominant hand. You don't choose your plant, the plant chooses you.
Now indeed, the plant leg ( R for you ) is supposed to be the stronger one, people that jump off left foot for SLRVJs would be expected to use LR plant.
But don't mind, your body chose the best for you, body knows better, keep training as you were and using what comes natural for jumps, so L SLRVJs, RL DLRVJs.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 02, 2015, 05:05:42 am
You don't choose your plant, the plant chooses you.


gawd i LOL-ed in the office hahahahahahahaha.

the hand doesnt matter of course, but i meant like if ur a right hander, u will go for most of ur layups off your left foot, so that shud be the stronger leg. but i get what u mean. THE PLANT CHOOSES YOU lolol.

erm... for depth jumps then?

and thanks for replying so fast vag!
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 02, 2015, 05:08:12 am
gonna try a few max SL jumps tonight, havent done those in a long long time.
Title: Re: cowed77's time to get up!
Post by: LBSS on June 02, 2015, 08:44:12 am
for depth jumps i alternate which leg i lead with. but your feet should be touching the ground at the same time.
Title: Re: cowed77's time to get up!
Post by: ChrisM on June 02, 2015, 10:41:58 am
I also alternate which leg I lead with on depth jumps like LBSS.

As for the plant...total agreement with Vag. Your body will decide what feels  natural. While usually you want your 'strong' leg to plant first circumstances can and will deem the opposite necessary occasionally. 

For instance: I jump higher off one using my left leg but I also RL plant naturally in my DL jumps. I attribute this to messing my L knee up in hs and my body adapted to the 'opposite' plant because my L knee couldnt stabilize the torque i was generating. I still practice LR plants but its noticeably slower (probably due to less practice now instead of strength).

So....just jump however feels right!
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 03, 2015, 11:52:02 am
ah... perhaps im the same as you then ChrisM.

Thanks for the input LBSS and ChrisM!

any input on hip thrusters? just did these for 2-3 workouts...

today:

3 short sprints
squats - ramp up to 5x5 with 80kg.

did these with heels on small plates, feet closer together.
recently i've been thinking of laying off the heavy squatting. thinking to keep my body fresh for ball sessions.
though i did hit 140kg for 3 a month or 2 ago.
what do you guys think abt this?

OHP, paired with pullups with DB between feet.
lateral and rear shoulder raises
some curls for the girls
Title: Re: cowed77's time to get up!
Post by: vag on June 03, 2015, 12:28:21 pm
recently i've been thinking of laying off the heavy squatting. thinking to keep my body fresh for ball sessions.
though i did hit 140kg for 3 a month or 2 ago.
what do you guys think abt this?

Don't reduce the weight, reduce the volume. Or if you reduce the weight, not so much, use a 10-20% buffer ( 80kg is almost 50%, if you can do 3x140kg you should do sets of 3x120kg or 5@110kg ).

You might wanna try:
MSEM: http://www.adarq.org/performance-training-blog/maximum-strength-effort-method/
MEBM: http://www.adarq.org/performance-training-blog/max-effort-beast-mode-(mebm)/
LTMP: http://www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/

Also read this: http://www.higher-faster-sports.com/inseasontraining.html
Title: Re: cowed77's time to get up!
Post by: ChrisM on June 03, 2015, 12:51:25 pm
I dont do enough hip thrusts... I need to do them more frequently.

So yea...thats my thoughts on them lol
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 08, 2015, 11:15:15 am
Thanks for the input! Gonna hv a read thru soon.

Abit of dribbling.
1 dribble pull-ups in both directions, both wings, 5 makes each.
Abit of layups.
20/33 frm right wing 3s
20/43 frm left wing 3s

Dog tired.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 13, 2015, 05:19:00 am
Tues:
Rec league
16 points in a 40ish-50ish loss.

Wed:
Squats,
OHP with db pull-ups
Incline bench with db rows
Hip thrusters
Db lateral and rear raises
Flags

Ytd:
Dribbling drills
1 dribble pull-ups both wings both directions, stepback frm right wing.
3s - 20/32 frm left wing, 20/34 frm right.
Title: Re: cowed77's time to get up!
Post by: cowed77 on June 15, 2015, 11:29:32 am
Dribbling drills
1 dribble pull-ups both wings both directions, stepback frm right wing.
3s - 20/29 frm left wing, 20/42 frm right.  :uhhhfacepalm:
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 12, 2015, 04:42:19 am
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.

http://www.youtube.com/watch?v=Rj-o3YfJrXg

here's a link of the work i've done. my range didnt use to be this long definitely haha.
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 12, 2015, 04:51:34 am
hello to vag, lbss, raptor, and the rest i interacted pretty regularly with!

forgot to mention too, still able to get rim, probably an inch above, off a dropstep.
just slightly better off a running jump. this was tested just yesterday.

Squat numbers... i dont do triples or push my maxes anymore, but i can still do 100, and i think a max triple of 130 shudnt be too far if i wanted, given that i got 2 sets of 110 last week.

so... any idea what i can do?
Title: Re: cowed77's time to get up!
Post by: vag on October 12, 2015, 10:39:14 am
: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?
Title: Re: cowed77's time to get up!
Post by: adarqui on October 12, 2015, 01:32:37 pm
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.

http://www.youtube.com/watch?v=Rj-o3YfJrXg

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!
Title: Re: cowed77's time to get up!
Post by: cowed77 on October 13, 2015, 04:52:39 am
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
Title: Re: cowed77's time to get up!
Post by: vag on October 13, 2015, 05:31:09 am
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.
;)
Title: Re: cowed77's time to get up!
Post by: LBSS on October 17, 2015, 11:46:58 pm
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.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 03, 2015, 03:46:38 am
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:
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 07, 2015, 01:31:11 am
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.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 10, 2015, 02:36:29 am
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:
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 17, 2015, 08:04:04 am
http://www.youtube.com/watch?v=6LQDo7mqeKE

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?
Title: Re: cowed77's time to get up!
Post by: LBSS on November 17, 2015, 09:28:30 am


- how do u guys reckon I can work on my RVJ a tad more optimally?

practice. T0ddday method.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 17, 2015, 09:44:55 am
I'll go hv a look at his thread... Sure hope it isn't 50 pages long tho hahahaha
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 18, 2015, 11:50:10 am
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
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 19, 2015, 12:32:33 am
in other news i finally weighed myself, and im now abt 74kg, up from 69-71 previously.

so 140 isnt a 2BW anymore   :uhhhfacepalm:
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 19, 2015, 12:37:42 am
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.
Title: Re: cowed77's time to get up!
Post by: Mutumbo000 on November 19, 2015, 05:36:27 am
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.
Title: Re: cowed77's time to get up!
Post by: cowed77 on November 26, 2015, 08:22:09 am
Hey, at least I'm not alone in this heh.

Got 20 points in the rec league game 2 nights ago.

Today at the gym:

10 x 10 x 100kg

That's all.
Couldn't do a 2 day gym week this week, so decided to challenge myself abit.
SO. FUCKING. TOUGH.

By set 4 I was feeling it alr, but somehow I stuck it out.
Pretty proud of the tenacity I displayed, but I don't think I'll ever do it again. At least not anytime soon.

 :ibsquatting:
 :ibsquatting:
Title: Re: cowed77's time to get up!
Post by: adarqui on November 26, 2015, 12:24:03 pm
Hey, at least I'm not alone in this heh.

Got 20 points in the rec league game 2 nights ago.

nice!


Quote
Today at the gym:

10 x 10 x 100kg

That's all.

DOPE AS FUCK.

 :ibsquatting:



Quote
Couldn't do a 2 day gym week this week, so decided to challenge myself abit.
SO. FUCKING. TOUGH.

By set 4 I was feeling it alr, but somehow I stuck it out.
Pretty proud of the tenacity I displayed, but I don't think I'll ever do it again. At least not anytime soon.

 :ibsquatting:
 :ibsquatting:

good stuff. If you want to feel a similar effort but with much less volume & total time: 20 rep squats. A heavy 20 rep squat is a more condensed version of a 10x10, in some ways. Eventually you hit 20 reps with something you can only lift 10-12 times. At first you can hit 20 with something you can rep ~15 times etc. Really brutal but will make you feel just as proud as a 10x10.

pc!
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 10, 2015, 11:00:42 pm
Wed
5 x 5 (80kg)
OHP
DB pullup
lateral and rear DB raises

wanted to keep myself fresh for basketball today, but doesnt seem to be working.
Still sore.  :derp:
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 10, 2015, 11:02:11 pm
ya man, i did your 20 rep finishers before.

I could do it with 100kg. tough as fuck as well.
damn these high volume sets hahaha
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 24, 2015, 11:57:07 pm


Didn't manage to capture a pic when I did manage to get rim, so this will hv to do.
Tot it looked like I got up high enough so I'm happy.

Will try again on Sunday!
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 29, 2015, 10:06:14 pm
yesterday:

squats of 5 below 100kg, triples for 110, 120, 130
singles of 140, 150kg

OHP: 5 x 10 x 45
Pullups: 5 x 11

wanted to keep myself fresh for casual basketball this friday, cos i wanted to test my vert again.

but got too eager and i think i did too much on squats, legs feeling abit soft this morning.
hope i recover in time for fri morning!
Title: Re: cowed77's time to get up!
Post by: cowed77 on December 30, 2015, 11:07:57 am
Legs still jelly.

- Some sprints, probably 70% or so.
- Repeated SL ankle hops onto a low height. (Not sure wat it's called, but I remember someone recommending it)
- depth jumps. 10x off each leg lead in.
I normally lead off with my left foot, but I thought id try to work on the other leg as well.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 03, 2016, 06:00:59 am
Court floor was slick like hell both fri and today, so no chance of really testing the vert.
Next time I get access to an indoor court will be 12 jan, so I guess I'll just hv to train till then.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 06, 2016, 10:51:01 pm
rolled my ankle landing on some overzealous dude while coming down from a jumper.
In pickups no less!   :uhhhfacepalm:

thankfully its not as severe as the last one which took me out a few months.
this one looks like a week or two at most.
Title: Re: cowed77's time to get up!
Post by: Merrick on January 07, 2016, 12:24:58 am
Wow sucks...

That's what I hate most about pick up games.  The chances of those stuff happening increase as the level of skill of the pick up games go down lol.  You gotta only play with solid level players.  The worst are the HUSTLE TIL I DIE football or soccer players who play pick up basketball for fun
Title: Re: cowed77's time to get up!
Post by: Mutumbo000 on January 07, 2016, 05:53:56 am
Wow sucks...

That's what I hate most about pick up games.  The chances of those stuff happening increase as the level of skill of the pick up games go down lol.  You gotta only play with solid level players.  The worst are the HUSTLE TIL I DIE football or soccer players who play pick up basketball for fun

Defs. Or people who have barely played organised ball before. I got no problem with people taking streetball serious but when it comes to being physical in streetball there's no need for it. Unless there are tournaments (than the real players come out) most of the people who play streetball in my area are all scrubs because most basketball players here all play organised for either district or social- even social has terrible standards, but at least there are different levels so you can play with players of similar ability. Streetball is better than nothing though.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 11, 2016, 02:31:24 am
getting hurt always sucks, and it sucks more when its casuals haha!

i've got a guy on my team that Ds like tt too, contesting the J, but also going abit under.
messes me up all the time haha.

the ankle is feeling pretty ok now.
rec league tmr, so i'll have a go or 2 at the jumping.
Title: Re: cowed77's time to get up!
Post by: cowed77 on January 20, 2016, 03:13:28 am
had a good outing last night in the rec league.
35 points yay. pity i didnt have enough gas to play a full game, had to sit myself out midway in the 2nd and 3rd Q, otherwise i might have breached 40.

 :derp:
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 19, 2016, 12:30:57 pm
http://www.youtube.com/watch?v=-Af1O38qlI4

Got a fair bit of my fingers above, so it was alright.
Like someone said, I think I might be taking off abit too far.

Anything else u guys pick up frm that short clip?
Title: Re: cowed77's time to get up!
Post by: Raptor on April 19, 2016, 12:51:02 pm
I swear I'll never understand people that can jump so quickly off two legs and get height too... I just don't see how that is possible.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 19, 2016, 01:02:18 pm
Did the link work?
Posting it on mobile so the preview isn't exactly working.

Raptor I was a 1 footed jumper before I started training... So I guess it can be trained to a certain extent?

How are u man, hv u got ur shit sorted out?
Title: Re: cowed77's time to get up!
Post by: Raptor on April 19, 2016, 01:24:07 pm
I don't know. I'm crazy.
Title: Re: cowed77's time to get up!
Post by: LBSS on April 19, 2016, 02:22:29 pm
too many stops, too choppy, not adding power with each step. commence practicing with T0ddday method.

Quote
1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.
Title: Re: cowed77's time to get up!
Post by: cowed77 on April 20, 2016, 01:04:11 am
hey thanks man LBSS!

im gonna print this out lol!
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 09, 2016, 01:00:37 pm


From earlier today!
Title: Re: cowed77's time to get up!
Post by: adarqui on May 09, 2016, 02:15:26 pm
nice man. jump looked solid.
Title: Re: cowed77's time to get up!
Post by: FP on May 10, 2016, 01:12:15 am
too many stops, too choppy, not adding power with each step. commence practicing with T0ddday method.

Quote
1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.

For me as an ultimate athlete who has to approach the disc in many different scenarios, do you think T0ddday method is still viable? If I don't have a hop in like cowed or even your jump I'm going to go much lower.

Just something I've been thinking about, kind of unrelated to your journal sorry cowed, but could you potentially get higher than an SVJ on a quick 2 legged jump backpedaling? Could you get almost as high as with DLRVJ if your backpedal efficiency is really good?
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 10, 2016, 02:40:32 am
Hey man.
Fwiw I've nv tested jumping maximally while backpedalling much. Only the rare occasion to try and  intercept  a full court pass. But I'm sure it is low as fuck.

And I believe it's definitely lower than my SVJ.
Title: Re: cowed77's time to get up!
Post by: LBSS on May 10, 2016, 10:20:54 am
@FP: i wouldn't recommend that technique to improve jumping in a crowd or off a run. it greases a very specific groove: look at the RL plant i posted last week and compare to my normal LR and you can see the difference that it makes.

no idea whether you could get higher off a backpedal than off SVJ. but i have no doubt at all that if you practiced backpedal-jumping you'd get better at it pretty quickly.
Title: Re: cowed77's time to get up!
Post by: cowed77 on March 08, 2017, 10:09:06 pm
not been posting here for awhile now, tho adarq know wats been up on my end thru IG.

(http://img.photobucket.com/albums/v323/cowed77/IMG_4488.jpg) (http://smg.photobucket.com/user/cowed77/media/IMG_4488.jpg.html)

it looks like its a partial tear, and honestly, to me it looks scary as fuck, like i was just that tiny bit away from a complete tear.

however, the ortho did a bunch of tests and said that the knee itself is stable, so no surgery is necessary yet.

it still hurts like a fucking bitch tho, and i have no clue what to do. i cant put any weight on that right leg, cant climb stairs properly.
its not making much sense to me, why i can experience so much pain, yet have a not so bad assessment.

any guys experience this?
Title: Re: cowed77's time to get up!
Post by: cowed77 on May 10, 2019, 05:46:53 am
almost 2 years removed from the op. FUCK THAT ORTHO.

in any case, i've started to ball at higher intensities now.
i can squat 100kg no sweat, just tested it last week.

but for the most part ive been doing 60kg squats, with heels elevated to hit the quads more.

dont think im up for jumping maximally yet, i still have trouble climbing up stairs using just the right leg.
ie - beyond a certain angle my right leg cannot handle the load.
really at a loss, no idea what going's on.