361
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 07, 2011, 09:15:22 pm »
Fuck... Cut looks deep.
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.
362
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 07, 2011, 06:35:57 pm »
week 69
wed, upper
prehab: shoulders, cobras
s1: bench: 5 x (60, 70, 80, 90, 97.5, *92.5)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)
s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)
pullups: 10 x BW
s3: pulley pushdowns: 3 x 8 (36, 36, 31)
s3: EZ biceps: 3 x 8 (25, 25, ***20)
s3: OHP: 3 x 8 (30, 35, 30)
- 2 icky reps on PR bench of 97.5kg, but i'll take it. closing in on the elusive century bench!
- tough, tough 2nd half of the workout. can see that in the missed few reps.
* got 3 reps
**got 4 reps
***got 12 reps
wed, upper
prehab: shoulders, cobras
s1: bench: 5 x (60, 70, 80, 90, 97.5, *92.5)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)
s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)
pullups: 10 x BW
s3: pulley pushdowns: 3 x 8 (36, 36, 31)
s3: EZ biceps: 3 x 8 (25, 25, ***20)
s3: OHP: 3 x 8 (30, 35, 30)
- 2 icky reps on PR bench of 97.5kg, but i'll take it. closing in on the elusive century bench!
- tough, tough 2nd half of the workout. can see that in the missed few reps.
* got 3 reps
**got 4 reps
***got 12 reps
363
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 05, 2011, 02:46:09 pm »
thanks alot man, appreciate it.
im so excited to be at least a little closer to pre injury levels. im guessing about a month to go.
have u ever sprained ur ankle before? if so, how long did the worst one take to recover properly?
i like reading jard's, bedouin's, and your blogs the most. cos of the basketball content haha.
and also how the three of y'all are very motivated.
lets go boys lets go!
im so excited to be at least a little closer to pre injury levels. im guessing about a month to go.
have u ever sprained ur ankle before? if so, how long did the worst one take to recover properly?
i like reading jard's, bedouin's, and your blogs the most. cos of the basketball content haha.
and also how the three of y'all are very motivated.
lets go boys lets go!
364
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 05, 2011, 11:37:15 am »
week 69
tues, lower
prehab: peterson stepups, glutes, cobras, bird dogs
MR tucks: 3 x 8 depth jumps: 2 x 4
REA squats: 3 x (30, 40, 50, 60)
squats: 5 x (65, 75, 85, 95, 105, 115, 122.5, *127.5, 100, 80, 60)
back ext: 3 x 15 x 10kg
* 2 reps abit icky, 3 were good.
- pretty happy with it, seeing how it was a workout non-fuelled by music.
- close or at pre injury levels strength wise.
- depth jumps feel good, though still not as good as PR.
tues, lower
prehab: peterson stepups, glutes, cobras, bird dogs
MR tucks: 3 x 8 depth jumps: 2 x 4
REA squats: 3 x (30, 40, 50, 60)
squats: 5 x (65, 75, 85, 95, 105, 115, 122.5, *127.5, 100, 80, 60)
back ext: 3 x 15 x 10kg
* 2 reps abit icky, 3 were good.
- pretty happy with it, seeing how it was a workout non-fuelled by music.
- close or at pre injury levels strength wise.
- depth jumps feel good, though still not as good as PR.
365
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 30, 2011, 05:37:02 am »
Reverse!
Just saw ur post in the sticky, the pr pics thread.
I understand the need to go all out. And why u can't pore over journals anymore.
Haha, all good things come to an end I suppose
But can I ask u to come up with a template of sorts for me? Like, just structure a work week?
Cos right now I'm just rehashing wat I did in the past, but I do feel abit clueless at times ahhaha.
Just saw ur post in the sticky, the pr pics thread.
I understand the need to go all out. And why u can't pore over journals anymore.
Haha, all good things come to an end I suppose
But can I ask u to come up with a template of sorts for me? Like, just structure a work week?
Cos right now I'm just rehashing wat I did in the past, but I do feel abit clueless at times ahhaha.
366
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 29, 2011, 09:49:28 am »
tues, upper
prehab: shoulders, cobras, birddogs
s1: bench: 5 x (60, 70, 80, 90, *97.5, 80)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)
dips: 2 x AF (35, 27)
leg raises: 2 x 15
EZ bicep curls: 3 x 12 (20kg)
* got 4 reps
- finally closing in on 100kg bench. PR on bench
- back was feeling icky, from the squats ytd.
- went thru the workout without my trusty mp3 player, one side of the earphones was dead
- big factor in why i skipped the rest of the planned workout haha.
prehab: shoulders, cobras, birddogs
s1: bench: 5 x (60, 70, 80, 90, *97.5, 80)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)
dips: 2 x AF (35, 27)
leg raises: 2 x 15
EZ bicep curls: 3 x 12 (20kg)
* got 4 reps
- finally closing in on 100kg bench. PR on bench
- back was feeling icky, from the squats ytd.
- went thru the workout without my trusty mp3 player, one side of the earphones was dead
- big factor in why i skipped the rest of the planned workout haha.
367
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 29, 2011, 09:00:09 am »
The abs aren't as cut as can be, but those little 'capt america' things besides the top two abs are nice.
That's wat I used to call them, at least before I learnt tt they're the serratus or sth lol.
That's wat I used to call them, at least before I learnt tt they're the serratus or sth lol.
368
Strength, Power, Reactivity, & Speed Discussion / Re: If you're under 6 feet, your relative strength is irrelevant
« on: March 29, 2011, 05:11:51 am »
369
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 29, 2011, 05:09:55 am »
But adarq so far hasn't experienced anythin yet, mayb we'll see how he feels as a gauge teeheehee.
After a higher vol squat day for me ytd, my lower back is reminding me abt it now. And Im on my way to hit the upper body now as I type this out on the train journey there lol.
Dunno abt training effects, but I personally dun really like to do high rep sets.
After a higher vol squat day for me ytd, my lower back is reminding me abt it now. And Im on my way to hit the upper body now as I type this out on the train journey there lol.
Dunno abt training effects, but I personally dun really like to do high rep sets.
370
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 29, 2011, 03:24:51 am »
Havent seen u in abit man, thx for checkin in ha.
Hey, wat balance stuff are u talkin abt?
I only do the standin on one leg for time thing for proprioception, but that was 2 months ago, when the ankle was worse..
Hey, wat balance stuff are u talkin abt?
I only do the standin on one leg for time thing for proprioception, but that was 2 months ago, when the ankle was worse..
371
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 28, 2011, 02:16:43 pm »
yea man, looking thick and strong all round. nice stuff.
372
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 28, 2011, 02:13:50 pm »
week 68
prehab: glutes, cobras, peterson stepups
MR tucks: 3 x 8
depth jumps: 2 x 4
rea squats: 3 x (30, 40, 50, 60)
Squats: 5 x (65, 75, 85, 95, 105, 115, 125, 125, 100, 80, 60)
- got almost 2 fingers on ceiling for DJ.
- previous best pre injury was fingers fully on ceiling, so im almost 2 inches away.
- pretty happy about it, sign of recovery, though ankle is still no good yet, and there are a few spots that really hurt when i poke it hard with my fingers.
- vol PR with the double sets of 125. knew i was done when bar speed for next set of 100 was slow haha.
prehab: glutes, cobras, peterson stepups
MR tucks: 3 x 8
depth jumps: 2 x 4
rea squats: 3 x (30, 40, 50, 60)
Squats: 5 x (65, 75, 85, 95, 105, 115, 125, 125, 100, 80, 60)
- got almost 2 fingers on ceiling for DJ.
- previous best pre injury was fingers fully on ceiling, so im almost 2 inches away.
- pretty happy about it, sign of recovery, though ankle is still no good yet, and there are a few spots that really hurt when i poke it hard with my fingers.
- vol PR with the double sets of 125. knew i was done when bar speed for next set of 100 was slow haha.
373
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 27, 2011, 06:30:47 am »
Hahahahaha @ training ur dog!!
And hahaha @ myself for accidentally creating a new thread. Pls help me delete it.
And hahaha @ myself for accidentally creating a new thread. Pls help me delete it.
374
Strength, Power, Reactivity, & Speed Discussion / Re: If you're under 6 feet, your relative strength is irrelevant
« on: March 27, 2011, 06:17:41 am »
Sth just came across my mind..
While it's true that shorter ppl go thru smaller rom for their movements, if the angles their limbs go thru is abt the same, is it really that big of a difference? If u do take into account leverages, the taller dude also can put on more muscle in the same area, wo relatively, it's not that much off, innit?
While it's true that shorter ppl go thru smaller rom for their movements, if the angles their limbs go thru is abt the same, is it really that big of a difference? If u do take into account leverages, the taller dude also can put on more muscle in the same area, wo relatively, it's not that much off, innit?
375
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 24, 2011, 09:52:05 pm »
But if u don't eat enough to promote recovery, how do u manage to recover? Most of u ppl seem to be able to squat every other day, but I just can't.
For example, I went heavy on the squats on Monday, my legs were toast tues and wed, and although I did manage to get in some work done on squats thurs ytd, my legs were still slightly sore going in.
I was abt to ask if perhaps submax weights were the answer, but I think u have been pushing the weights every squat session right?
For example, I went heavy on the squats on Monday, my legs were toast tues and wed, and although I did manage to get in some work done on squats thurs ytd, my legs were still slightly sore going in.
I was abt to ask if perhaps submax weights were the answer, but I think u have been pushing the weights every squat session right?