Author Topic: cowed77's time to get up!  (Read 182914 times)

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cowed77

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Re: from bull to beast, hopefully...
« Reply #120 on: March 24, 2010, 11:55:08 am »
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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...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #121 on: March 27, 2010, 12:07:06 pm »
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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
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #122 on: March 27, 2010, 12:12:06 pm »
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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.
« Last Edit: March 27, 2010, 12:24:18 pm by cowed77 »
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #123 on: March 27, 2010, 08:54:35 pm »
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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?


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

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..

cowed77

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Re: from bull to beast, hopefully...
« Reply #124 on: April 01, 2010, 01:17:51 am »
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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
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #125 on: April 01, 2010, 01:19:33 am »
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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!

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

cowed77

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Re: from bull to beast, hopefully...
« Reply #126 on: April 04, 2010, 02:35:04 am »
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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
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #127 on: April 07, 2010, 11:23:09 am »
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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
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #128 on: April 07, 2010, 03:12:12 pm »
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damn, good work..

cowed77

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Re: from bull to beast, hopefully...
« Reply #129 on: April 08, 2010, 12:23:05 pm »
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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
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #130 on: April 16, 2010, 05:13:01 am »
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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.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #131 on: April 17, 2010, 12:09:30 am »
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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

cowed77

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Re: from bull to beast, hopefully...
« Reply #132 on: April 17, 2010, 03:59:23 am »
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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...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: from bull to beast, hopefully...
« Reply #133 on: April 17, 2010, 04:44:45 am »
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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"...

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: from bull to beast, hopefully...
« Reply #134 on: April 17, 2010, 05:07:43 am »
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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