Author Topic: cowed77's time to get up!  (Read 182602 times)

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adarqui

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Re: from bull to beast, hopefully...
« Reply #165 on: May 25, 2010, 02:09:27 am »
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nice workout man.. as for the stiff leg hops, I was going to tell you to do sets alternating double leg and LL/RR/LL/RR etc.. it's just a small reflexive pop with toes up, stiff legged, should feel it alot in your glutes/hamstrings.. did you?

hmmm... does it matter which way i go into my double legged RVJ?

cos i just realised that i have no fixed way, sometimes i go in L-R (at this point both feet are together,gathering to go up)-jump, sometimes its R-L-jump.

considering i jump off my left leg for my SLRVJ, would it be more advantageous for me to fix it one method?
funny thing is, while i jump off my left, i have a feeling my right leg is stronger and more stable  haha. puzzling :-\



nah it doesn't matter, for most people it does but you definitely are different.. just do what is feeling natural, or what is getting you the highest.. mix it up.. should be in total like ~20 jumps or so..

i would do say, 2-3 jumps with 30 seconds in between, then rest 2-3 minutes or so (maybe just shooting around/dribbling).. repeat for 5-7 sets.

great job on the pullups/dips, thats beast.


peace man

cowed77

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Re: from bull to beast, hopefully...
« Reply #166 on: May 25, 2010, 02:37:21 am »
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yeah i reckoned the rope skipping was for me to improve the quickness or watever it is, so i stayed on my toes for as much as i could. i didnt really feel it in the glutes or hams tho, my calves started heating up way earlier, or mayb im doing it wrong? i'll go look for a nice pink skipping rope on my off day soon.

for the VJs, how am i different? which part am i lacking in?

as for the pullups/dips, thats way lower than what u do... so its hardly beast, and more towards kitty actually...

but the lower overall volume is definitely great, i actually feel fine right now, and am raring to go for the next workout.
but with regards to upper body, will i lose any mass/strength?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #167 on: May 26, 2010, 01:46:55 am »
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week 29
adarq block week 1 day 2 session A

8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs

couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...

off to work, then the next session later!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #168 on: May 26, 2010, 01:54:52 am »
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week 29
adarq block week 1 day 2 session A

8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs

couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...

off to work, then the next session later!

well 3-5 times is good at max, pr's will come.

maybe im a day off on your schedule but, did you get a day of rest between Day 1 (monday) and today right?

cowed77

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Re: from bull to beast, hopefully...
« Reply #169 on: May 28, 2010, 06:26:49 am »
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Session B

Prehab
shoulders, cobra, glute
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45
3 x 50 (fuck)
5 x 45

Seated machine rows
5 x 20, 25, 35, 40, 55, 60, 70, 80

Bench
5 x 50, 60, 70, 80
4 x 90 (double fuck)
10 x 70

Weighted pullups
5 x BW, 5, 10, 15, 17.5, 20
12 x BW

sets up to 15kg were done with DBs between feet
beyond that, sets were done with them between the nook between the hams and calves, behind the knees. too heavy for my feet.

Core
leg raises
2 x 15

raised planks
2 x 1min
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #170 on: May 28, 2010, 06:27:11 am »
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week 29 day 3
adarq block week 1 day 3

warmups

stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200

Prehab
shoulders, cobra, glutes
2 x 10

REAs
3 x 40, 50, 60, 60, 60

MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...

also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135

abit tired, so i did the upper body stuff first, before the lunges.

pullups
20, 10

dips
25, 20

DB walking lunges
3 x 25, 25, 25

core
leg raises
2 x 15
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #171 on: May 28, 2010, 06:27:43 am »
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yea, did the workouts on the days u prescribed, but just didnt get round to posting..
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #172 on: May 28, 2010, 04:29:41 pm »
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week 29 day 3
adarq block week 1 day 3

warmups

stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200

Prehab
shoulders, cobra, glutes
2 x 10

REAs
3 x 40, 50, 60, 60, 60

MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...

also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135

abit tired, so i did the upper body stuff first, before the lunges.

pullups
20, 10

dips
25, 20

DB walking lunges
3 x 25, 25, 25

core
leg raises
2 x 15

ya man you did the right thing with the squats, always do progressive warmups.. going from 60kg on REA to 120kg on squat would be nuts.

cowed77

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Re: from bull to beast, hopefully...
« Reply #173 on: May 29, 2010, 09:41:53 pm »
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had a pretty good game, 2/4 from three, close to 20 points total i think.

was jumping for the rim whenever i could. the same court where i took my only vid. think i got abit of my palm over once. but couldnt repeat it, so imma try again next week.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #174 on: May 29, 2010, 09:53:34 pm »
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had a pretty good game, 2/4 from three, close to 20 points total i think.

was jumping for the rim whenever i could. the same court where i took my only vid. think i got abit of my palm over once. but couldnt repeat it, so imma try again next week.

isn't palm over, very good for you?

???? !!

peace

cowed77

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Re: from bull to beast, hopefully...
« Reply #175 on: May 29, 2010, 10:11:08 pm »
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hhaha... it is an improvement, but i couldnt repeat it, so its almost like no count in my book, so haha...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #176 on: May 29, 2010, 10:53:56 pm »
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how much of a reach did u get adarq, when u could first dunk a self lob?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #177 on: May 30, 2010, 02:23:23 am »
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how much of a reach did u get adarq, when u could first dunk a self lob?

like 10'9 .. i suck at dunking though, i throw the ball down too hard so i need more height, if i just did some soft shit icould probably land weak lobs with 10'6 hehe.

adarqui

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Re: from bull to beast, hopefully...
« Reply #178 on: May 30, 2010, 02:24:35 am »
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hhaha... it is an improvement, but i couldnt repeat it, so its almost like no count in my book, so haha...

if improvement = PR then that's damn good.. even if it's not repeatable in the session.. i mean if it was a legit PR.. all of my pr's, i only obtained one in a session, non repeatable that session.

peace

cowed77

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Re: from bull to beast, hopefully...
« Reply #179 on: May 31, 2010, 10:04:41 pm »
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week 30
adarq week 2 day 1: monday

warmups

stiff leg jumps
8 x 200

prehab
shoulders, glute, cobra
2 x 10

REAs
3 x 60, 70, 75

Squats
5 x 100, 110, 115, 115, 115

DB walking lunges
5 x 28, 28, 28

calf raises
10 x 80, 90, 95

pullups
22, 12

dips
27, 16

skipped the core, cos gym was closing in 15mins.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm