Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - cowed77

Pages: 1 ... 18 19 [20] 21 22 ... 63
286
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 27, 2011, 10:47:16 am »
week 80
warmup, prehab


sprints: 3 x incline


stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5


jump snatch: 4 x 5 (35, 40, 40, 40)


squats: 4 x 5 (95, 100, 100, 100)


RDL: 3 x 7 (75, 80, 80)


forward lunges: 2 x 10 (60, 60)


calf raises: 2 x 15 (105, 105)

287
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 24, 2011, 03:42:14 am »
Ooh... Always tot I had to consciously sit way back for box squats.

Thx alot, clears up a whole lotta stuff!  :highfive:

288
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 24, 2011, 03:03:46 am »
Ah... Understood abt the cleans. Will work on it.

I'll stick to box squats then! Just tot pin squats would be similar to regular squats, and I'd be able to load up more weight, and thus get more outta it, since it's box/pin squats heh.
Abt them, cue is to keep sitting back and pushin the hips back, right?

289
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 24, 2011, 02:24:22 am »
Abt the cleans... I read somewhere that ur supposed to catch on the shoulders, with upper arms as close to parallel as possible. Problem is to catch that way, I wouldn't be able to grip the bar fully, and would have to let it rest on fingertips. Even then, my wrists are still not flexible enough haha. Will keep working on it tho. It's still pretty easy getting the weight up, the catch is quite the problem for now. Gonna keep at it tho.

Why are the box squats tougher than my regular squats tho, and at abt the same or perhaps higher depth?
Mayb I'll do pin squats den...

Thanks man! Pretty excited abt the template still. Traps are sore! :p
Issit more of a GPP style workout for now?

290
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 22, 2011, 09:23:38 am »
form check time...


<a href="http://www.youtube.com/watch?v=P2lbF28IGiQ" target="_blank">http://www.youtube.com/watch?v=P2lbF28IGiQ</a>

hang cleans
- i think this is gonna be a bottleneck pretty soon. getting the weight up wasnt too tough yet, but my wrists are killing me.

<a href="http://www.youtube.com/watch?v=Qi2fDF5N61s" target="_blank">http://www.youtube.com/watch?v=Qi2fDF5N61s</a>

box squats
- i always read that they are easier than regular half squats. not so for me though. anything im doing wrong?

<a href="http://www.youtube.com/watch?v=d96d20HsSYg" target="_blank">http://www.youtube.com/watch?v=d96d20HsSYg</a>

RDL
- form check part 2.

291
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 22, 2011, 09:10:52 am »
week 79
wed: lance template

warmup, prehab

sprints: 3 x incline

stiff leg ankle hops: 3 x 20

hang clean: 4 x 5 (50, 55, 55, 55)

box/pin squat: 4 x 5 (100, 100, 110, 110)

RDL: 3 x 7 (70, 75, 75, 75)

fwd lunge: DND
calf raises: DND

- really really late for work... :(

292
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 21, 2011, 01:02:58 pm »
hahaha.... holy shit.

i dunno why u are so fixed on working that SVJ instead of a RVJ, but damn...

good stuff! 40" SVJ!
 :wowthatwasnutswtf: :wowthatwasnutswtf:

293
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 21, 2011, 12:46:10 pm »
week 79
tues, upper


some ankle hops.
ME jumps

s1: bench: 8 x (70, 80, 80, 80, *80)
s1: rows: 8 x (50, 50, 60, 70, 70)

*7 reps

s2: dips: 2 x AF (30, 22)
s2: pullups: 2 x AF (16, 11)

Ab wheel rollouts: 2 x 20

- ME jumps were ok. a few inches lower than pre-injury.
- figured since im not aiming to push for upper body PRs this phase, might as well add some volume in, to prep myself in case i do decide to go for that 120kg bench

  • current plan is to do a bench/row horizontal pushpull as main, with vertical push pull (BW pullups/dips) as accessories on one off day
  • and switch it around on the other off day, ie OHP/weighted pullups as main, maybe incline DB bench/DB one armed rows as horizontal pushpull accessories on the other
    • will see how it goes though. if im feeling too beat up, i'll prolly just do one upper day. and spend other rest/jumping day working on that step back jumper, and my handles.

    *edit. spent ten minutes trying to get the bullet thing right. still turned out wrong lol.  :P



294
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 21, 2011, 03:28:08 am »
Hahaha the rdls are killing me for now.
Gonna see how I can work in upper body. Ur template has upper body in it?
I'm heading to the gym now for some benching and rowing heh. After I have my coffee!

I dun have a bathtub, no ice bath lol!

Heh Andy hope u've been improving!

295
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 20, 2011, 04:48:26 pm »
those squats are actually just a few inches lower than how i normally do them... when i check myself doing BW squats in the mirror, my butt winks in at abt the bottom point in the squat vid, so i normally stop short of that point. but if you think its alright tho i'll keep at it haha.

RDLs were kinda tough man, just learning the form still. bar was knocking into the bottom of my knees.
if im not sitting back enough, and the bar is already hitting my knees and legs... haha i cant imagine sitting back more.
will try again, and post more vids next RDL session.

pretty small gym, not sure if i can do the lunges that way, will make it happen though haha.

thanks for the quick response and tips lance!

296
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 20, 2011, 11:48:03 am »
<a href="http://www.youtube.com/watch?v=5HOnfSYwS2E" target="_blank">http://www.youtube.com/watch?v=5HOnfSYwS2E</a>

<a href="http://www.youtube.com/watch?v=DVNZX-2vpek" target="_blank">http://www.youtube.com/watch?v=DVNZX-2vpek</a>

297
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 20, 2011, 11:45:10 am »
week 79
monday

prehab, warmup.

sprints: 3 x incline
stiff leg ankle hops: 3 x 20

jump snatch: 4 x 5 (30, 35, 35, 35)

Squats: 4 x 5 (90, 95, 95, 95)

RDL: 3 x 7 (70, 75, 75)

forward lunges: 2 x 10 (60, 50)

calf raises: 2 x 15 (100, 100)

PNF quad, groin stretch


- brand new template, feeling out the weights.
- form check on RDL guys. anything im doing wrong?

- lance, how should i do those lunges in the rack? any cues? will post vid next session...
- i used to do them with DB, walking, but cos they only go up to 30kg, there is gonna be a bottleneck there. so im trying to do it with the BB. felt way tougher. didnt want knee to go over foot, but cos the rack is so small, there wasnt enough space.

298
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 19, 2011, 08:54:02 am »
thanks lance!  :highfive:

some questions...

i'll see how i can work upper body lifting into this, wanna preserve the gains thus far as best as i can.

i'll search bedouin's log for the dynamic warmup thing, if i cant find it i'll probably do some MR tucks, leg swings, short sprints.

i think you have a PNF stretching vid on youtube, i'll copy it into my iphone later.

im not so confident on the jumping days though, havent jumped ME in a long time, not so confident yet on the ankle. will try it out and see how it goes. got 2-3 inches over rim yesterday after the game.

no foam roller at the gym, but i do have one at home, so i'll do it at home if its ok? otherwise mayb i'll bring the roller to the gym and have them keep it for me, gonna see if i can do that. already contributed an ab wheel a few months back LOL.

will search ur channel for RDL vids too, never did them seriously in a program before. how do u like them done?

before i start lance, i dun squat ATG, cos my back/butt curves in just after parallel. will it hurt matters?

edit: just watched your pnf quad stretch vid. when u say to kick the target leg back, is it like donkey back kick style kicking out, or is it like when ur on the knee extension machine, flexing out, using only knee motion/flexing?
foreign stuff to me, using a concentric motion to stretch a muscle...

299
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2011, 05:15:39 pm »
Quote from: speedstik1028 on June 18, 2011, 04:37:33 pm


can you still have enough energy to train hard without carbs? otherwise i don't see the point of carbs for the truly dedicated.

what?

300
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2011, 02:17:13 pm »
heh... the sports stores here cater predominantly to soccer and running. basketball is 2nd tier here, we dont get all the releases.

Pages: 1 ... 18 19 [20] 21 22 ... 63