Author Topic: Mission to Increase Explosiveness  (Read 33513 times)

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vag

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Re: Mission to Increase Explosiveness
« Reply #435 on: December 25, 2012, 08:35:05 am »
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Why not squatting yet? Is it the hamstring? If it can handle all this single leg dunking it should handle squatting too i guess.
woot

Mutumbo000

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Re: Mission to Increase Explosiveness
« Reply #436 on: December 25, 2012, 09:00:05 pm »
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Why not squatting yet? Is it the hamstring? If it can handle all this single leg dunking it should handle squatting too i guess.

Just havn't really been interested in squatting. I'm doing fine without it. I'm just trying to build up my upper body and pretty soon I'll start adding some lower body exercises like leg curls and lunges. I'm probably not gonna squat for another month or 2 though. My hamstring is pretty good now I still havn't tried sprinting but I can jog pain free and all that now so we'll see.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission to Increase Explosiveness
« Reply #437 on: December 27, 2012, 01:44:15 am »
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Thursday-
First time I've been to the gym this week since the gym been closed due to public holidays/christmas.

Rows (Different Row Machine)
10x7
20x7
30x7
40x7
50x7
60x7
70x7

Pullups-
3x10 rested <30 seconds between each set, which made the last set tough.

Dips-
17x3

Roman Chair Crunches-
25x5

Leg Curls-
Todday recommended doing these to strengthen my hamstrings.
10x10
20x10
30x10
will up the weight/volume next time I do these.

Treadmill-
1 minute 20.1km/h. My fitness sucks since I've done fuk all running in 2 months. Rugby pre-season training starts in a few weeks.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission to Increase Explosiveness
« Reply #438 on: December 28, 2012, 01:14:05 am »
+1
Friday-
My abs were heaps sore when I woke up today. Througout my whole workout all I could feel were my abs lol.

Bench-
barx8
60x8
100x1
102.5x5 :personal-record:
90x5
90x5
80x6
80x6

Incline DB Bench-
7.5x13
17.5x13
22.5x13
30x4
30x4
20x13

Pullups-
13,13,12.

*I was supposed to do Roman Chair Crunches and Dips but I felt 2 fuked so I'll come back to the gym 2moro.

Treadmill-
20.6km/h for 1 minute
Did this twice.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission to Increase Explosiveness
« Reply #439 on: December 28, 2012, 10:06:10 pm »
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Went to the gym and it was fkn closed. I hate Christmas/New Years opening times. Everything is shut 1 day and than open the next than shut etc. Not even sure if the gym is open 2moro i'll check if it is coz the gym doesn't even have any signs displaying their holiday opening times.
Bodyweight- 84
Getting fat from over-indulging in food and alcohol.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission to Increase Explosiveness
« Reply #440 on: December 29, 2012, 11:39:56 pm »
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Sunday-

Bench-
barx8
60x8
90x3
100x3
110x1
70x12

Hammer Strength Row-
30x13
50x13
70x13
80x9
90x9
80x11
60x11
40x20

Dips-
18x3

Roman Chair Crunches-
42,31,27.

Treadmill-
21.1km/h for 1 minute x2
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission to Increase Explosiveness
« Reply #441 on: December 30, 2012, 09:59:43 pm »
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Monday-

Pullups-
14,13,12,11,10.

Dips-
19x3

Roman Chair Crunches-
43,31. I was feeling these more in my quads than abs today.

Treadmill-
21.6km/h for 1 minute x2
The treadmills at my gym only go up to 25km/h so once I build up to 25km/h for a minute than I'll start going back to the oval running again.




"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission to Increase Explosiveness
« Reply #442 on: December 30, 2012, 10:31:42 pm »
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2012 IN REVIEW

SPORT-
As far as 2012 goes it was an average year. I completed my goal of dunking and I played pretty good rugby throughout the year and won a couple of awards. Team wise we missed out on the finals coming in 5th place despite our team having a lot of potential.

INJURIES-
I had to contend with a few injuries as well. Due to my goal of dunking I jumped hundreds of times throughout the past year and pretty much all of those jumps were straight onto hard concrete. I ended up suffering sore ankles, which than spread to my knees. My left knee was fuked for the majority of the year. Towards the end of the rugby season I started feeling my hamstrings get more soreness, which was strange coz I've never had hamstring soreness in my life except the day after deadlifting. Anyway after the rugby season my next goal was to compete in a few races (100m and 200m) so I started training for that. I ended up tearing my hamstring pretty badly so I've been unable to run at all since the start of November and it's still not 100%.

ATHLETICISM-
As far as strength goes it was a disappointing year. I added about 20kg to my bench and 20kg to my squat while remaining around the same bodyweight. In terms of physique I look almost exactly the same as this time last year except I have a bit more vascularity. I probably dropped about 1-2% bodyfat at most. 
As far as speed goes I never got to race this year because of my torn hamstring but I'd guess that I havn't really improved my speed much if at all. The only thing I might have improved is acceleration.
In terms of vertical I improved my SVJ by about 6 inches. My RVJ improved by about 4 inches.

Overall-
In summary I made improvement but it wasn't as good as it could've been, which is probably due to a lot of factors such as injuries, binge drinking, poor diet, lack of structure in strength training routine etc. I got the motivation (it lacks at times but it's always there) but I just got to improve my dedication and discipline if I want to achieve my goals in the future. It's all inter-connected for me. When stuff is going well in my life I can train better and focus on my goals. But when stuff gets in the way like relationships or injuries or financial stress etc. it fuks me up and derails me from my goals. Like when I get injured instead of rehabbing I just end up getting depressed and catching up with all my mates and getting pissed most days of the week. When I'm not injured though I got no desire to drink and I just want to train everyday. I got like an addictive personality so it's like all or nothing which is good and bad. When I'm going good it's an advantage. But when I'm not going good it just spirals me into me just feeling sorry for myself and smoking and drinking all the time. With diet it's something I always struggle with coz I love eating fast food but again when stuff is going good than I'll cook myself and try not to eat takeaway more than 2 or 3x a week. When shit going bad I eat it everyday. With the strength training I think I been too keen just to try and add weight all the time rather than just getting used to a weight and than trying to progress. Like i been focussing too much on the short-term rather than the long-term. I'm not really a noob anymore but I still train like it by trying to linear progress all the time. So i got to try and rectify that as well. That said 2013 is a new start!!!
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...