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Author Topic: cowed77's time to get up!  (Read 186023 times)

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cowed77

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Re: cowed77's time to get up!
« Reply #870 on: September 15, 2011, 06:22:58 am »
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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.
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andyhug

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Re: cowed77's time to get up!
« Reply #871 on: September 15, 2011, 07:52:39 am »
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

cowed77

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Re: cowed77's time to get up!
« Reply #872 on: September 15, 2011, 08:39:00 am »
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yea, not fair. above 6' haha!
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cowed77

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Re: cowed77's time to get up!
« Reply #873 on: September 16, 2011, 09:26:44 am »
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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.

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andyhug

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Re: cowed77's time to get up!
« Reply #874 on: September 16, 2011, 01:02:42 pm »
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Quote from: 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.



the rim over there is higher than 10 ft?
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

cowed77

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Re: cowed77's time to get up!
« Reply #875 on: September 16, 2011, 04:32:59 pm »
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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
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cowed77

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Re: cowed77's time to get up!
« Reply #876 on: September 20, 2011, 11:36:14 am »
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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. 
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cowed77

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Re: cowed77's time to get up!
« Reply #877 on: September 21, 2011, 07:04:40 am »
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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.
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LanceSTS

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Re: cowed77's time to get up!
« Reply #878 on: September 21, 2011, 10:08:27 am »
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 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.
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cowed77

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Re: cowed77's time to get up!
« Reply #879 on: September 24, 2011, 11:45:46 pm »
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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:

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cowed77

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Re: cowed77's time to get up!
« Reply #880 on: September 26, 2011, 07:48:14 pm »
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<a href="http://www.youtube.com/watch?v=zwAJUvI1QCA" target="_blank">http://www.youtube.com/watch?v=zwAJUvI1QCA</a>

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.

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LanceSTS

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Re: cowed77's time to get up!
« Reply #881 on: September 27, 2011, 03:44:36 am »
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  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.
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cowed77

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Re: cowed77's time to get up!
« Reply #882 on: September 27, 2011, 04:50:06 am »
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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!
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cowed77

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Re: cowed77's time to get up!
« Reply #883 on: October 03, 2011, 09:56:13 pm »
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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.



<a href="http://www.youtube.com/watch?v=N_UqFhR5Rag" target="_blank">http://www.youtube.com/watch?v=N_UqFhR5Rag</a>



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cowed77

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Re: cowed77's time to get up!
« Reply #884 on: October 11, 2011, 11:35:25 am »
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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.
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