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Messages - cowed77

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136
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: July 07, 2012, 12:02:08 am »
havent been posting.

had a few workouts since the last post, also had a 1 week layoff due to military duty.

played in the company tourney yesterday, high rim.
got an inch above. guesstimate 33 inches or so. slightly detrained jumping wise, havent been jumping max for a few weeks now, due to the strained left midfoot, and sprained right ankle.

but whenever i even get rim here, over at the other court where i recorded my pr, i usually jump pretty high.
probably just a mental thing.
so abit of optimism is in order here haha.  ;D

137
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 14, 2012, 09:46:47 am »
week 121
MR tucks: 2 x 5
sprints: 2 x flats
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (100, 110, 120, 125, 127.5)

s1: OHP: 5 x (45, 50, 55, 60, 62.5)
s1: pullups: 5 x (10, 15, 20, 25, 30)

calf raises: 10 x (100, 110, 120, 130, 130, 130)

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

s2: tri pushdown: 10 x (31, 39, 44, 42)
s2: hammer curls: 10 x (10, 15, 12.5, 12.5)
s2: rear raises: 10 x (7.5, 10, 10, 10)

hanging wipers: 15, 12

138
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 14, 2012, 09:46:00 am »
week 121
monday

MR tucks: 3 x 5
ankle hops: 3 x 250
jump snatch: 3 x (30, 40, 45, 475)

stepups: 6 x (50, 60, 65, 67.5, 70)

s1: bench: 5 x (60, 70, 80, 90, 102.5)
s1: m.row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5)
EZ preachers: 10 x (15, 20, 17.5, 17.5)
BB curls: 10 x (20, 25, 20, 20)
Posted by Leong at 9:40 PM

139
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 07, 2012, 12:13:19 pm »
week 120

warmup, prehab (clams, cobras, leg swings)
MR tucks: 3 x 5
ankle hops: 3 x 250
jump snatch: 3 x (30, 40, 45)

stepups: 6 x (40, 50, 60, 65, 65)

s1: bench: 5 x (60, 70, 80, 90, 2*102.5) + finisher of 10 x 80kg
s1: m. row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 10, 12.5, 12.5)
EZ preachers: 10 x (15, 17.5, 12.5, 10)

- didnt feel too strong, as can be seen by poor top set of bench
- bicep work done with 30-40 sec of rest. damn, everything felt way tougher with incomplete rest.

140
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 04, 2012, 03:46:49 pm »
Nah, I pushed 65 last week, was abit of a struggle, but got it.

But my bw is now abt a steady 71kg. About 6kg more to bw press.
Not gonna happen for at least a month or so I believe.

My svj and dropstep svj is down slightly after the latest sprain.
Hope I can get back to jumping soon.

141
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2012, 11:33:52 am »
sorry for idiot question...

what is a bot?

142
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 04, 2012, 11:28:00 am »
week 120

warmup, prehab (clams, TKE, cobra, shoulder and leg swings)
MR tucks: 2 x 5
sprints: 2 x flats
REA squats: 3 x (30, 40, 50, 60)

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

s1: OHP: 5 x (45, 50, 55, 60, 4*62.5)
s1: pullups: 5x (10, 15, 20, 25, 30)

s2: tricep pushdown: 10 x (31, 39, 41, 41)
s2: ez preachers: 10 x (15, 20, 22.5, 22.5)

143
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: May 31, 2012, 04:10:25 am »
Played a game ytd.

Tested dropstep vert twice, 1 joint of fingers above, so roughly 31 inches.

Tried rvj, couldnt get going, midfoot strain makes putting power into ground painful.

144
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: May 28, 2012, 12:08:08 pm »
Quote from: creativelyric on May 26, 2012, 12:18:52 am
Quote from: cowed77 on April 26, 2012, 01:07:59 pm
Today I played like a boss. I think mentally bein relaxed is key. It was like everyone else was playin at a lower gear, I felt like I was at the playground.

Anyone else who experienced this, pls share Ur exp haah.

Then I sprained my ankle.
The last time I sprained my ankle was dec 2010, and it still bugs me now, a year and then some.

Not sure how long this will take. Mudder farker.


I wouldn't say relaxed. I'd say keeping calm is the key, imo. There's a bit of a difference.

haha mayb your right man. i'll see if i can be calm tomorrow then.  ;)

145
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: May 28, 2012, 12:07:28 pm »
week 119

warmup, prehab (clam, cobra, leg swings)
MR tucks: 2 x 5
sprints: 2 x flats
REA squats: 3 x (30, 40, 50, 60)

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

calf raises: 10 x (100, 110, 120, 130, 140)

s1: OHP:  5 x (45, 50, 55, 60, 65)
s1: pullups:5 x (10, 15, 20, 25, 30)

s2: tri pushdown: 10 x (31, 39, 41, 41)
s2: EZ preachers: 10 x (15, 20, 20, 20)

leg raises: 1 x 15

- 60 OHP felt easy. was confident that 65 would be pretty easy as well. unfortunately it was tough as hell.
-  squats still felt tough, due to the conscious effort to push the knees out. so fucking tough.

146
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: May 22, 2012, 02:08:14 pm »
week 118
warmup, prehab (clams, TKE, cobras, arm swings)
MR tucks: 3 x 5
jump snatch: 3 x (30, 40, 45)

BB stepups: 6 x (40, 50, 60, 60)

s1
bench: 5 x (60, 70, 80, 90, 100)
m. rows: 5 x (60, 70, 80, 90, 100)

RDL: 7 x (100, 100, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5, 10)

calf raises: 10 x (100, 110, 120, 130, 140)

hanging wipers: 1 x 10

147
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: May 21, 2012, 12:35:22 pm »
week 118
warmup, prehab (TKE, clams, cobras)

MR tucks: 3 x 5
sprints: 2 x flats

REA squats: 3 x (30, 40, 50, 60)

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

s1: OHP: 5 x (40, 45, 50, 55, 60)
s1: pullups: 5 x (10, 15, 20, 20, 25)

calf raises: 10 x (100, 110, 120, 130, 140)

s2: tri pushdown: 10 x (21, 34, 39, 39)
s2: EZ preachers: 10 x (15, 17.5, 20, 20)

- actively forced my knees out to address the caving in. made each rep slower, and tougher as well haha.
- mixing things up abit, basically swapping some stuff from my upper days with my lower days, so each session is a full body day.
- not sure what i'll see, but we'll see how things go a month from now.

148
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: May 16, 2012, 02:16:08 am »


just got these in... cant wait for the ankle to heal up and hit the courts!!  ;D

149
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 13, 2012, 11:20:48 pm »
Hey man. Reckon it's oki if I ask u some training stuff?

150
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 26, 2012, 01:07:59 pm »
Today I played like a boss. I think mentally bein relaxed is key. It was like everyone else was playin at a lower gear, I felt like I was at the playground.

Anyone else who experienced this, pls share Ur exp haah.

Then I sprained my ankle.
The last time I sprained my ankle was dec 2010, and it still bugs me now, a year and then some.

Not sure how long this will take. Mudder farker.

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