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Author Topic: cowed77's time to get up!  (Read 187050 times)

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vag

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Re: cowed77's time to get up!
« Reply #915 on: January 25, 2012, 12:59:55 pm »
0
I feel you on the grip thing , my grip gives up before my actual lift  strength does in RDLs. Hook grip is supposed to be superior but i was never able to get it right. I can do 90kgx8 with normal grip but i have to use mixed grip for loads above that.
As for lunges , why not switch to BB lunges to avoid/overcome the 30kg DB grip issue?
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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

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Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: cowed77's time to get up!
« Reply #916 on: January 25, 2012, 01:41:57 pm »
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Masturbate more often, increase deadlift grip. Easy.

Not that I ever did that, I heard it from friends...

 :ninja:
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vag

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Re: cowed77's time to get up!
« Reply #917 on: January 25, 2012, 02:25:36 pm »
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Quote from: Raptor on January 25, 2012, 01:41:57 pm
Masturbate more often, increase deadlift grip. Easy.

Not that I ever did that, I heard it from friends...

 :ninja:

In that case make sure to do equal faps... i mean sets with each hand or else...





Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: cowed77's time to get up!
« Reply #918 on: January 25, 2012, 04:43:29 pm »
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Yeah I know what you mean but I've always had a blonde like that next to me. :ninja:
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LBSS

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Re: cowed77's time to get up!
« Reply #919 on: January 25, 2012, 05:28:26 pm »
+2
i'm right handed but fap with my left.
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Muscles are nonsensical they have nothing to do with this bullshit.

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cowed77

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Re: cowed77's time to get up!
« Reply #920 on: January 30, 2012, 09:45:53 am »
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week 105 mon

wanted to work the legs, rack was empty when i got to the gym, but occupied when i finished with warmups goddammit.

pullups: 5 x (bw, 5, 10, 15, 20, 25)

neutral grip pullups: 10, 8

dips: 30, 30

EZ biceps: 10 x (10, 10, 7.5, 7.5 each side)
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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 #921 on: January 31, 2012, 07:41:53 am »
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week 105

warmup, prehab (TKE, glute raises, clams)
ankle hops: 3 x 300

squats: 5 x (80, 90, 100, 110, 120, 125)

DB lunges: 2 x 5(30)
                 1 x 10 (30)

RDL: 3 x 7 (90, 100, 115)

hanging wipers: 2 x 15
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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 #922 on: February 06, 2012, 10:33:06 am »
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week 106
mon

warmup, prehab (TKE, cobras, clams)
ankle hops: 3 x 350

squats: 5 x (80, 90, 100, 110, 120, 130)
RDL: 7 x (100, *110)

DB lunges: 30kg x (5, 5, 9.5)

* 5 reps.
- set of 130 didnt feel as tough as last week's 125. but still this closer stance is tougher.
tried a jump squat of 60kg, didnt get too far off the ground lol.
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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 #923 on: February 07, 2012, 11:27:29 am »
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week 106
tues

s1: OHP: 5 x (30, 40, 50, 55, 60, *65, 50, 55)
s1: pullups: 8 x 8

s2: incline bench: 8 x (20, 25, 25)
s2: DB rows: 8 x (30, 30, 30)

hanging wipers: 2 x 15
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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 #924 on: February 14, 2012, 09:51:47 pm »
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week 107
Mon

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 135)

RDL: 3 x 7 (100, 110, 110)

Db walkin lunges: 4 x 5 (30kg)

Hanging leg raises: 2 x 15

Abit of curls while downin pwo shake.

- top set squats were farking tough.
- grip gave out on rdl, could barely hold on with fingers on all sets.
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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 #925 on: February 20, 2012, 08:32:22 pm »
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Week 107 wed

S1: OHP: 5 x (30, 40, 50, 60, *65, 57.5, 55, 52.5, 52.5)
S1: bw pullups: 8 x 8, 1 x 16

S2: incline db bench: 10 x (20, 25, 25, 25)
S2: db row: 10 x (30, 30, 30, 30)

Hanging wipers: 2 x 15

*got 3 reps. Didn't feel as strong as last week. Had 4 then.
- repped out 16 on the last set of pullups cos I noticed I had 8 sets of 8 alr.
- Wanted one last superset, but someone wanted the rack, so did 16 for 80 total pullups.
- ab/core work still sucks and are a pain in the arse.
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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 #926 on: February 20, 2012, 08:55:14 pm »
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week 108
mon

ankle hops: 3 x 350

squats: 5 x (90, 100, 110, 120, 130, *137.5)

RDL: 3 x 7 (100, 110, 100)

DB lunges: 4 x 5 (30)

hanging leg raises: 18, 20

* 4 reps
- closer stance is still tough as fark.
- grip couldnt keep up on RDL, had to drop weight.
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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 #927 on: February 23, 2012, 02:46:28 pm »
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Played some ball ytd.

Scheduled upper body session today.

Scrapped it, went balling. Did 1x 20 neutral grip pullups.

Checked myself in the mirror before heading out. Looking leaner than the last time, bw still at 72. Profit!
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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 #928 on: February 29, 2012, 10:44:02 am »
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week 109
wed, 7AM

Week 109

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

Scrapped the db lunges, headed to the court since it was available.
120 made threes. Took me a farking hour.

- last 2 reps for 140 not as nice, but I'll take it.


------------------------------------------------------------------------------------------------------------


wed, 7PM

s1
OHP: 5 x (30, 40, 50, 60, *65, 60, 55, 55, 50, 50)
pullups: 10 x 8 (2.5kg)

s2
incline DB bench: 10 x (20, 25, 25, 25)
DB row: 10 x (30, 30, 30, 30)

s3
tricep pushdown: 8 x (29, 34, 36, 36)
BB bicep curls: 8 x (30, 27.5, 27.5, 25)
lateral raises: 8 x (7.5, 10, 10, 10)

*got 4 reps
- fucking embarrassing to be struggling on BB curls, with a tiny 5kg on the side. LOL
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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 #929 on: March 05, 2012, 10:06:04 am »
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week 110
mini warmup, prehab (tke, clams)
tucks: 2 x 5
depth jumps: 2 x 5

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

walking DB lunges: 3 x 7 (30)

- skipped the core again...
- felt good on depth jumps today, got all fingers on ceiling.
- off a dropstep, got entire palm on ceiling, with some change to spare.
- 5 reps on 140, but still not as powerful as i'd have liked.
- will want to rip that 140 next week.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm
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