Author Topic: cowed77's time to get up!  (Read 182727 times)

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cowed77

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Re: from bull to beast, hopefully...
« Reply #285 on: July 19, 2010, 01:44:42 pm »
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hahaha, cant imagine how much fun the media had with his name in his time...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #286 on: July 19, 2010, 05:58:46 pm »
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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..

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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.

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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

cowed77

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Re: from bull to beast, hopefully...
« Reply #287 on: July 21, 2010, 08:20:29 am »
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hey adarq, lets get started on the GPP thing!

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

adarqui

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Re: from bull to beast, hopefully...
« Reply #288 on: July 21, 2010, 03:24:30 pm »
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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

adarqui

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Re: from bull to beast, hopefully...
« Reply #289 on: July 21, 2010, 04:49:29 pm »
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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!

cowed77

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Re: from bull to beast, hopefully...
« Reply #290 on: July 21, 2010, 05:50:28 pm »
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alrighty dude, i'll start next week fresh!

can u help me with the weights abit, like u used to? :)
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #291 on: July 22, 2010, 12:09:36 am »
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alrighty dude, i'll start next week fresh!

can u help me with the weights abit, like u used to? :)

yup.. will do.. :P

cowed77

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Re: from bull to beast, hopefully...
« Reply #292 on: July 22, 2010, 04:06:14 am »
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sweet, thanks!

for the REA squats, u meant 95kg right?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #293 on: July 22, 2010, 04:12:32 am »
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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!

cowed77

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Re: from bull to beast, hopefully...
« Reply #294 on: July 22, 2010, 07:40:22 am »
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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 :/
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #295 on: July 22, 2010, 03:33:30 pm »
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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

adarqui

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Re: from bull to beast, hopefully...
« Reply #296 on: July 23, 2010, 03:58:15 am »
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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:











cowed77

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Re: from bull to beast, hopefully...
« Reply #297 on: July 24, 2010, 02:19:23 pm »
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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!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #298 on: July 24, 2010, 02:20:19 pm »
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did 50 pushups before hitting the showers yesterday.

played some good old fashioned streetball today, loved it.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #299 on: July 24, 2010, 02:27:34 pm »
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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!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm