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Author Topic: cowed77's time to get up!  (Read 185258 times)

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cowed77

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Re: from bull to beast, hopefully...
« Reply #270 on: July 11, 2010, 06:25:30 am »
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game was postponed. caught despicable me, funny shit.

feel pretty good all round. thought the back was perfectly recovered, but that sore bit at the lower left still slightly bugging. but just take it that im perfectly good, i'll cut back abit if i find things too tough :)

there's this spot on the ankle that's kinda bugging, but thats from a bad sprain from a year or so ago. always been there since. anything one can do to cure it?
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cowed77

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Re: from bull to beast, hopefully...
« Reply #271 on: July 11, 2010, 06:26:14 am »
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btw, does it matter which foot i stick out first on the DJs?
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adarqui

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Re: from bull to beast, hopefully...
« Reply #272 on: July 12, 2010, 05:09:55 am »
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Quote from: cowed77 on July 11, 2010, 06:25:30 am
game was postponed. caught despicable me, funny shit.

feel pretty good all round. thought the back was perfectly recovered, but that sore bit at the lower left still slightly bugging. but just take it that im perfectly good, i'll cut back abit if i find things too tough :)

there's this spot on the ankle that's kinda bugging, but thats from a bad sprain from a year or so ago. always been there since. anything one can do to cure it?

have you tried icing it? that would be my first suggestion.. whatever bugs it, ice it right after.. and ice it at night.
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adarqui

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Re: from bull to beast, hopefully...
« Reply #273 on: July 12, 2010, 05:11:05 am »
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Quote from: cowed77 on July 11, 2010, 06:26:14 am
btw, does it matter which foot i stick out first on the DJs?

somewhat.. if you plant LR, then you should generally be going off the box with RIGHT leg first, but you do LR and RL plants so, you should mix it up.

typo'd ^^^^^

example: doing dj's, normal LR planter, lead off with right leg (bring foot off box) so that you swing your left leg into the plant as you drop, this makes it similar to a LR plant.

example: doing dj's, normal RL planter, lead off with left leg (bring foot off box) so that you swing your right leg into the plant as you drop, this makes it similar to a RL plant.

if you prefer using the other leg to lead off the box, because it feels more comfortable, yet you still get higher, go with that. :)


oh crap, must paste workout

shit, gimmie 5min.
« Last Edit: July 12, 2010, 05:38:44 am by adarqui »
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adarqui

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Re: from bull to beast, hopefully...
« Reply #274 on: July 12, 2010, 05:16:59 am »
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notice the DJ volume increased for both days.. really focus on those, get proper rest between reps (15-30 seconds) and proper rest between sets (5 minutes).. also squat numbers went up once more.

of course, if anything feels weird or squat singles feel a little too heavy, feel free to drop it down slightly.. but otherwise, kill that shit!


week 8:
- 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 8: 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: 3 x 10, 5 min rest between sets

- REA SQUAT: 3x3 : 80kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : first set 127.5, second set 130 IF POSSIBLE, otherwise both sets 127.5

- 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 8: 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 8: 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 8: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- DJ: 18" : 3 x 10
- REA SQUAT: 5x3 : 80kg
- SQUAT: 1 x 8 singles (done explosively, ~15-30s rest between reps) : ~125kg

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

- CORE
- LIGHT STRETCH



Week 8: Day 4: Saturday: GAMES/JUMPS

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



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cowed77

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Re: from bull to beast, hopefully...
« Reply #275 on: July 12, 2010, 05:31:11 am »
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damn...

i was doing DJs the other day, and the thought came to me. i think i jump mostly off RL now (meaning right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff). gotta make a mental note to see how i jump haha!

meaning i should stick out my right foot first, drop off, and jump?
haha, damn, i was doing it left foot first. not sure why, just came naturally, maybe cos of the past SLRVJ influence.
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adarqui

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Re: from bull to beast, hopefully...
« Reply #276 on: July 12, 2010, 05:41:06 am »
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Quote from: cowed77 on July 12, 2010, 05:31:11 am
damn...

i was doing DJs the other day, and the thought came to me. i think i jump mostly off RL now (meaning right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff). gotta make a mental note to see how i jump haha!

shit i typo'd in my other reply..

http://www.adarq.org/forum/progress-journals-experimental-routines/from-bull-to-beast-hopefully/msg9243/#msg9243

check it..

bottom line, do what feels best and gets you the highest, but check that post, that'll explain how it normally should go:

check this, i'm a LR planter, right leg comes off box before i drop: http://www.youtube.com/watch?v=0efalqyxhRM&fmt=22



Quote
meaning i should stick out my right foot first, drop off, and jump?
haha, damn, i was doing it left foot first. not sure why, just came naturally, maybe cos of the past SLRVJ influence.

well, what do you normally use? i would imagine left leg would feel most natural and get you the highest since you are a RL planter.. that is, left leg coming off the box first, then drop.

??

peace!
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cowed77

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Re: from bull to beast, hopefully...
« Reply #277 on: July 12, 2010, 05:50:00 am »
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ah.... right u are.

my left leg comes off the block first.

DLRVJ: RL now (if it means right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff)
SLRVJ: jumps off left leg
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adarqui

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Re: from bull to beast, hopefully...
« Reply #278 on: July 12, 2010, 05:57:06 am »
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Quote from: cowed77 on July 12, 2010, 05:50:00 am
ah.... right u are.

my left leg comes off the block first.
[/quotes]

nice, stick with that!

Quote
DLRVJ: RL now (if it means right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff)
SLRVJ: jumps off left leg

ya, tvs/adarq have come up with easy acronyms for jumping:

RL-DLRVJ = right left plant, double leg jump, right leg hits ground first, then left, then jump
LR-DLRVJ = left right plant ...
L-SLRVJ = left leg single leg vert
R-SLRVJ = right ..
SVJ = standing vert

:D

but ya i find it odd you plant RL on DLRVJ and jump off left for SLRVJ lol... ;d

peace
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cowed77

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Re: from bull to beast, hopefully...
« Reply #279 on: July 12, 2010, 09:37:01 pm »
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week 36
adarq week 8: mon

AD warmup
prehab

ME jumps, did a handful.

Depth jumps, 24"
3 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 130kg
3 singles x 132.5kg
3 singles x 130kg

on the 2nd set, felt that the first 10-20% of the concentric portion wasnt as fast as could be, though the rest of the way up was as fast as previous sets, so dropped the weight abit. but pissed with myself, i went on and did somemore.

4 x 100kg

2 x 4 x 90kg
of this thing like REA, where i drop, but instead of going up explosively, i tried to absorb the weight. my weak idea of working my force absorption.

OHP (replaced the bench with it, as i felt like i havent done this for a long time)
5 x 20, 30, 35, 40, 40
10 x 30
10 x 25
15 x 20

pullups 17
back ext 25
dips 25
leg raises 15

then i got chased out by the gym. or rather, it was the last 15mins, and i had to rush off for my shower. haha.
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adarqui

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Re: from bull to beast, hopefully...
« Reply #280 on: July 19, 2010, 05:25:34 am »
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where you been man ???
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cowed77

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Re: from bull to beast, hopefully...
« Reply #281 on: July 19, 2010, 12:37:17 pm »
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couldnt do day 3 of the work last week, bogged with work.

played a game on the recovery workout day, and then another on sat.

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cowed77

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Re: from bull to beast, hopefully...
« Reply #282 on: July 19, 2010, 12:37:37 pm »
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week 37
week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135

pullups
20, 12
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cowed77

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Re: from bull to beast, hopefully...
« Reply #283 on: July 19, 2010, 12:39:55 pm »
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couldnt do too much, chest abit of achings from coughing haha.

just realised that my squat singles are almost at my previous PR weights. gosh.

whats in for this week adarq?!

there's a camp organised by sedale threatt and his son coming by, its a 3 day thing. still thinkin if i should sign up or not. not too sure if it'll help my game haha. just found out that dude was the starting point after magic, and was their main player for a few seasons!
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LBSS

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Re: from bull to beast, hopefully...
« Reply #284 on: July 19, 2010, 01:10:38 pm »
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Quote
sedale threatt

Badass name. You should go, based on that alone.
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