Author Topic: cowed77's time to get up!  (Read 182907 times)

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cowed77

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Re: from bull to beast, hopefully...
« Reply #495 on: October 07, 2010, 11:07:38 am »
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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.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #496 on: October 07, 2010, 11:09:15 am »
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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.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #497 on: October 07, 2010, 11:11:37 am »
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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??? :(
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #498 on: October 07, 2010, 06:28:26 pm »
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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

cowed77

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Re: from bull to beast, hopefully...
« Reply #499 on: October 07, 2010, 08:33:14 pm »
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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?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #500 on: October 08, 2010, 03:12:30 am »
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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







adarqui

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Re: from bull to beast, hopefully...
« Reply #501 on: October 08, 2010, 03:14:45 am »
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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

cowed77

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Re: from bull to beast, hopefully...
« Reply #502 on: October 11, 2010, 09:12:09 am »
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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
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #503 on: October 11, 2010, 09:13:37 am »
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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...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #504 on: October 11, 2010, 09:16:52 am »
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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.

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

cowed77

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Re: from bull to beast, hopefully...
« Reply #505 on: October 13, 2010, 08:16:04 am »
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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...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #506 on: October 14, 2010, 12:04:09 am »
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didnt manage to hit the gym today, am in the middle of a 11 day stretch of continuous graveyard shift work...


eek !!

cowed77

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Re: from bull to beast, hopefully...
« Reply #507 on: October 14, 2010, 09:05:33 am »
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was wondering where u were dude haha.

wats it for next week?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #508 on: October 16, 2010, 11:16:27 am »
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dude! u arnd?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #509 on: October 17, 2010, 05:54:25 am »
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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