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Author Topic: cowed77's time to get up!  (Read 185711 times)

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LanceSTS

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Re: cowed77's time to get up!
« Reply #810 on: June 24, 2011, 02:40:29 am »
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Quote from: 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?


  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.
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cowed77

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Re: cowed77's time to get up!
« Reply #811 on: June 24, 2011, 03:03:46 am »
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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?
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LanceSTS

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Re: cowed77's time to get up!
« Reply #812 on: June 24, 2011, 03:12:16 am »
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Quote from: cowed77 on June 24, 2011, 03:03:46 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.
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cowed77

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Re: cowed77's time to get up!
« Reply #813 on: June 24, 2011, 03:42:14 am »
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Ooh... Always tot I had to consciously sit way back for box squats.

Thx alot, clears up a whole lotta stuff!  :highfive:
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cowed77

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Re: cowed77's time to get up!
« Reply #814 on: June 27, 2011, 10:47:16 am »
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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)
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cowed77

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Re: cowed77's time to get up!
« Reply #815 on: July 01, 2011, 09:55:58 am »
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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.
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Jard

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Re: cowed77's time to get up!
« Reply #816 on: July 01, 2011, 12:12:38 pm »
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Quote from: 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.

Sweet!

I'm imagining it looked something like:

<a href="http://www.youtube.com/watch?v=goDrdfxZGQo" target="_blank">http://www.youtube.com/watch?v=goDrdfxZGQo</a>
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cowed77

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Re: cowed77's time to get up!
« Reply #817 on: July 01, 2011, 01:24:26 pm »
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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:
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BW: 74kg
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cowed77

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Re: cowed77's time to get up!
« Reply #818 on: July 03, 2011, 09:06:23 pm »
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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)
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #819 on: July 04, 2011, 08:55:39 pm »
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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.
« Last Edit: July 04, 2011, 08:57:56 pm by cowed77 »
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BW: 74kg
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cowed77

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Re: cowed77's time to get up!
« Reply #820 on: July 05, 2011, 02:57:33 am »
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Clarence

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Re: cowed77's time to get up!
« Reply #821 on: July 05, 2011, 07:33:19 am »
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Looking strong man!
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cowed77

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Re: cowed77's time to get up!
« Reply #822 on: July 05, 2011, 11:55:15 am »
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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!
« Last Edit: July 05, 2011, 11:56:50 am by cowed77 »
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cowed77

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Re: cowed77's time to get up!
« Reply #823 on: July 09, 2011, 01:23:04 am »
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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:
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LanceSTS

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Re: cowed77's time to get up!
« Reply #824 on: July 09, 2011, 02:41:00 am »
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 nice work man, keep it up!@!
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