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Messages - cowed77

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376
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 24, 2011, 09:45:44 am »
Week 67

Thurs, bonus workout heh

Front squats: 5 x ( 40, 50, 60, 70, 80, 80kg)
Squats:         5 x (80, 90, 100, 100, 100, 100, 100)

OHP: 8 x ( 20, 30, 30, 30, 35, 35, 30kg)

EZ bicep curls: 3 x af: 15kg x (20, 13, 15 reps)

- couldn't rack properly for fr front squats today. Keep feelin the bar on right collar bone, so cut it, and replaced with plain vanilla squats.

- icky left shoulder still feels icky. Really pissed abt it. It's holding back my bench numbers.

377
Strength, Power, Reactivity, & Speed Discussion / Re: If you're under 6 feet, your relative strength is irrelevant
« on: March 24, 2011, 12:06:39 am »
im sad.  :(
cos im 174, 5'7 or watever that makes out to be, and here u have tall ppl bashing short ppl.
T.T

378
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 23, 2011, 09:07:46 pm »
week 67
tues, upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 95, 70)
s1: rows: 5 x (50, 60, 70, 80, 80, 80, 60)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, 20)

s3: pulley pushdown: 3 x 8 (37, 40, *46)
s3: EZ biceps curls: 3 x 8 (25, 30, **30)
s3: OHP: 3 x 8 (30, 35, ***42.5)

OHP
10 x 30kg
12 x 20
10 x 20

*got 4 reps
**body english on most reps lol.
***got 4 reps

- fucking killed it, blasted through almost everything.
- felt so good, upped the weight on the pulley pushdowns, though it was overshooting lol.

379
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 23, 2011, 09:07:30 pm »
week 67
mon, lower

prehab: glute raises, cobras, peterson stepups

mr tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (75, 85, 95, 105, 115, 120, 120, 115, 100)

calf raises: 8 x (100, 100, 100, 110, 110)

leg raises: 2 x 15

- poor workout, long day at work.
- just wasnt feeling it, knee felt icky walking into the gym, didnt wanna risk it on the squats.
- almost all reps had good bar speed though.

380
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 16, 2011, 08:41:21 pm »
week 66
wed: lower

prehab: cobras, glute raises, peterson stepups

MR tucks: 3 x 8
jump squats: 3 x (30, 40, 50)

squats: 5 x (75, 85, 95, 105, 115, 125, *125)

stepups (5blocks): 5 x (50, 60, 70, 80, 80)

EZ bicep curls: 4 x 10 (20kg)

*got 4 reps. 1st set of 5, i felt a few reps could be lower. 2nd set of 125, reps were better, but only 4 reps.

- headed into workout tired.
3 glasses of moscato + 4 hours of sleep + a busy 12hr shift = not the best condition to push myself. falling asleep sitting on bench between squat sets dammit.

- tried my hand at some depth jumps after the workout. couldnt touch the ceiling hahaha.

381
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 15, 2011, 10:07:32 pm »
week 66
mon: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 85)
s1: rows: 5 x (50, 60, 70, 80, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullup: 3 x 8 (12.5, 15, *20)

s3: pulley pushdown: 3 x 8 (36, 39, 44)
s3: EZbar bicep curls: 3 x 8 (25, **30, 25)
s3: shoulder matrix: 3 x 8 (7.5)

ez bicep curls: 1 x 20 (20kg)

back ext: 2 x 15 (10kg)

* got 5 reps, then DB dropped off feet. did another 2
** got 7 reps

- PR on bench again, but not counting it for real as yet, as i didnt go down as much as i'd like for 2-3 reps, some mental hesitation going on dammit. gonna get it proper next week.

382
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 12, 2011, 04:05:26 pm »
Update: tried to test the rom of my right foot. Used my hands to rotate the foot. Most directions were good, plantar/dorsi flex.
             But when I rotated my foot outwards, frm clockwise, (eversion?), the area below inside ankle hurts.

Sigh. And I was thinkin I could start on the depth jumps and such alr.

5am insomnia session

~50 sprints: 5 x abt 70%
pullups: 5 x 10

* only got 8 reps on last set.

Downed a shake, and it's off to work :(

383
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 12, 2011, 06:58:57 am »
Yea, best way out is to keep lifting. And when the ankle heals fully, it'll be time to hit the reactive stuff hard.

384
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 10, 2011, 12:42:19 pm »
week 65
thurs: extra workout

tried my hand at some hang snatches.
gonna post a vid soon for form check.

front squats: 5 x (40, 50, 60, 70, 80, 80, 80, 80)

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

pullups (done in neutral grip): 3 x 10

385
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 08, 2011, 09:02:23 am »
really need to start eating up.

had 4 shakes last night.

i want to be a lean 73 - 75 kg.

386
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 08, 2011, 09:01:13 am »
week 65
tues: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 92.5, 92.5, 70)
s1: rows: 5 x (60,60, 70, 80, 80, 70)

s2: incline bench: 3 x 8 (25, 30, 30)
s2: weight pullups: 3 x 8 (12.5, 15, 17.5)

s3: pulley pushdown: 3 x 8 (36, 39, *42)
s3: DB bicep curls: 3 x 8 (12.5)
s3: shoulder matrix: 3 x 8 (7.5)

went to the basketball court.
lateral shuffles: 5 x return trips along baseline.

* got 6 reps
- a pretty good workout again. blasted through just about every set.
- wanted to blast the dropdown set of 70 on bench, but bar speed wasnt as good as the 1st set of 65.
- went into workout with the same icky feeling left shoulder, came out feeling strong.
- hopefully i'll finally get 100kg bench in 2 months.

387
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 07, 2011, 10:38:28 am »
week 65
mon: lower

prehab: back, glute raises, peterson stepups

MR tuck jumps: 3 x 8

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

Squats: 5 x (70, 80, 90, 100, 110, 120, 120)

stepups: 5 x (50, 60, 70, 75, 75)

leg raises: 3 x 15

- not sure if the stepups are with the same steps. all sets felt pretty good.
- pretty good workout, blasted through most of the sets.
- im sure a few reps of the 2nd set of 120kg squats didnt get to parallel, they shouldnt feel so easy haha.

388
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 06, 2011, 06:15:07 pm »
I'm considering using the belt...
Should I?

Wat are the benefits?

389
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 05, 2011, 08:39:18 am »
Thx for the compliments peeps, still someways before I even smell hickson, Clarence, Damien.
Where is the vmo? The inside bit? Tot it was supposed to run diagonally, not lean enough to see visibly lol.
My groin gets the most sore after a squat day tho, then the lower back, almost nv the quads. :/

Good to see u here adarq, just finished last game of the season.

Would've got into the playoffs, if we won today, against an alr playoff-bound team. Lost by 4, and we conceded 6 points cos of jersey penalties. :(
Doesn't matter tho, we probably are not strong enough to win it all this season.

Clarence, I'm the same as you. Can run, but definitely can't do at max. Jumping is slightly worse.
Worst ankle sprain of my life so far, almost 3 months as it is now.

390
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 02, 2011, 10:22:51 am »
Thx man, but I'm nowhere near you yet.

And I'm grounded till the ankle heals up haha.

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