Author Topic: cowed77's time to get up!  (Read 182796 times)

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adarqui

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Re: from bull to beast, hopefully...
« Reply #240 on: July 01, 2010, 04:26:52 am »
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week 34
adarq week 6: thurs A

FAIL session. fuck.

yesterday's recovery workout became a full blown workout for me.

every sprint was max effort, i was trying to be explosive out of the blocks, and every stride i was focussing on minimising stride time.

hams were abit sore today.
generally don't do too well on outdoor courts, partially cos of the shoes i suppose.

outdoors, i wear my beater huaraches 2k5. comfy as hell, but they were never really very stable. and to make things worse, the midsole on the right shoe was peeling off.

FUCK!

best solitary effort was only 2 inches above.

FUCK FUCK FUCK!!

shit..... :/

cowed77

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Re: from bull to beast, hopefully...
« Reply #241 on: July 04, 2010, 10:54:06 am »
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aiks im late!

dude, wats the work for this week?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #242 on: July 04, 2010, 04:01:05 pm »
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aiks im late!

dude, wats the work for this week?

how was jumping on saturday/

hope you got that in time.. usually i post your workout sat night (my time) but last night was a clusterfuck for myself.. sheeit!

workout has more jumping in it also, so get those jumps in!

peace man

adarqui

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Re: from bull to beast, hopefully...
« Reply #243 on: July 04, 2010, 04:03:38 pm »
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week 7:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 7: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- SOME JUMPING: 3-4 sets of 3 max effort jumps

- 24" DJ: 2 x 10

- REA SQUAT: 3x3 : 80kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : ~125-130kg

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 7: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- light jumps: MAX EFFORT FROM ONLY ONE STEP, 3-4 sets of 2 jumps
- LIGHT STRETCH



Week 7: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 6: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- DJ: 18" : 2 x 10
- REA SQUAT: 5x3 : 80kg
- SQUAT: 1 x 8 singles (done explosively, ~15-30s rest between reps) : ~120kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 7: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.





cowed77

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Re: from bull to beast, hopefully...
« Reply #244 on: July 04, 2010, 06:35:37 pm »
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oooh, thanks man, appreciate the effort!  :)

thurs workout was good, felt good the entire session.

but sat game was against another good team, played hard whole game.
still felt fresh, after the game, but could not better previous efforts, only managed to get most of my palm like 2 or 3 times, though it sure felt like i could go up more :/

damn... not doing too good it seems...
just gotta keep pushing and hope for things to fall thru!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #245 on: July 04, 2010, 06:52:49 pm »
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dunno why though, my strength levels are at the best ever, and personally i think i look meaner than ever.
was always kinda lean fortunately, and now it looks like i got abit more muscle going on all over, but im still not getting any higher haha... damn!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #246 on: July 04, 2010, 06:56:36 pm »
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dunno why though, my strength levels are at the best ever, and personally i think i look meaner than ever.
was always kinda lean fortunately, and now it looks like i got abit more muscle going on all over, but im still not getting any higher haha... damn!

ya, well we've got more jumping this week so let's see how that goes! lifts are going to be more intense too.. this week should be good man just focus and go get that shit!

peace

cowed77

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Re: from bull to beast, hopefully...
« Reply #247 on: July 05, 2010, 11:43:04 am »
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week 35
adarq week 7: monday

AD warmup
prehab

3 x 3 ME jumps

24" depth jumps
2 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 125, 127.5

Bench
5 x 40, 50, 60, 70, 80, 77.5, 75, 70

shoulder and trap was bugging, from lugging around a heavy messenger bag for the whole of sat, so decided not to push it..

pullups
17, 10

dips
20, 20

back extensions
20, 20

skipped the rows and core work, was late for work...
cut short the rest time for the pullups as well, oh what a big difference haha...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #248 on: July 05, 2010, 03:10:36 pm »
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how were the ME jumps?

nice work on those squat singles man!

cowed77

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Re: from bull to beast, hopefully...
« Reply #249 on: July 05, 2010, 06:10:13 pm »
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i felt ok, but the vert was nothing to write home about haha.

was jumping in my gym shoes, some nike frees, so it affected my plant abit. i think i gotta show u guys some film or something, i think the plant or runup needs some tweaking, i have a feeling its kinda a sticking point now...

the first set of the squats felt tough.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #250 on: July 05, 2010, 06:11:34 pm »
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i felt ok, but the vert was nothing to write home about haha.

was jumping in my gym shoes, some nike frees, so it affected my plant abit. i think i gotta show u guys some film or something, i think the plant or runup needs some tweaking, i have a feeling its kinda a sticking point now...

the first set of the squats felt tough.

well make sure you jump in the same shoes all the time.. changing shoes definitely impacts how you plant!

cowed77

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Re: from bull to beast, hopefully...
« Reply #251 on: July 07, 2010, 10:55:06 am »
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heh heh heh.......

replaced the workout today with the weekday league game.
its the court where i took my vid. think previous best there was abit of palm. this court is higher than the other one, where i got my entire palm over... so translated over, that jump would probably be about somewhere on my palm.

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.

my planting definitely needs some work. all the time, i was trying to be really forceful and aggresive in the plant, trying to put my strength to use. but the pr jump came when the jump was kinda relaxed, like the plant wasnt really aggressive, more like a smooth jump.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #252 on: July 07, 2010, 11:00:19 am »
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adarq, what phase of the training am i at now?

was listening in to Jack's audio convo with that explosive edge guy. u were mentioned in that audio interview as well.
they were saying how it might not be that important per se, getting strength levels up, beyond like 2X bw or something.

thing was, they also didnt say what was needed haha...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: from bull to beast, hopefully...
« Reply #253 on: July 07, 2010, 11:14:38 am »
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but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.


There is no standard rule about that , it depends on your measurements:
You must measure:
-Your reach
-Your hand size
-The rim

Example:
My reach is 7'11'' , my hand is 8'' , so my wrist is 7'3''
So , 3'' below wrist is 7'.
So , to touch 3'' below wrist on:
9'8'' ----> i need 32''
9'10'' --> i need 34''
10' -----> i need 36''

Its pretty simple , measure and do the math! :D

Hope it helps...

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?

cowed77

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Re: from bull to beast, hopefully...
« Reply #254 on: July 07, 2010, 11:23:45 am »
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true that... but the only thing i got was my reach, which is a pathetic 220cm.

sucks that i got the short straw haha, born short, with short fingers.  >:(

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