526
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 18, 2010, 08:34:47 am »
14s was the shit! 
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527
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 18, 2010, 08:30:29 am »
bench 5 x (40, 60, 70, 80kg)
pullups 5 x (5, 10, 15, 20, 15)
OHP 5 x (20, 30, 40, 45, 30)
back ext: 3 x 20
hangin leg raises: 2 x 15
quad still sore from the bang. cant walk down stairs properly. game tmr, in 18 hours.
pullups 5 x (5, 10, 15, 20, 15)
OHP 5 x (20, 30, 40, 45, 30)
back ext: 3 x 20
hangin leg raises: 2 x 15
quad still sore from the bang. cant walk down stairs properly. game tmr, in 18 hours.
528
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 18, 2010, 03:52:54 am »
Damn... the tourney really threw a spanner into the works..
Will it affect the potency of things if I start this compensation thing so late? I'm thinkin tt mayb y body has recovered frm the gpp phase, and there is no rebound to speak of alr
gimme next week to do a warmup workout week to get back into the groove of things, then we'll start the week after!
the tourney really threw a spanner into the works..Will it affect the potency of things if I start this compensation thing so late? I'm thinkin tt mayb y body has recovered frm the gpp phase, and there is no rebound to speak of alr
gimme next week to do a warmup workout week to get back into the groove of things, then we'll start the week after!
529
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 17, 2010, 01:28:51 pm »
5 critical points in less than a min, def best clutch performance so far bro. but no workouts thus far this week cos of the swollen mouth haha.
sure hope the next game is smooth sailing tho, dun like heart attacks.
sure hope the next game is smooth sailing tho, dun like heart attacks.
530
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 17, 2010, 10:49:56 am »
btw andrew, supercompensation happens/is planned after a GPP/hi vol phase right?
why am i not doin anythin like that?
why am i not doin anythin like that?
531
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 17, 2010, 10:46:22 am »
ur runups looking better than the last time! 
532
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 17, 2010, 10:44:29 am »
went out on a limb and played the company game with a swollen mouth.
close game, down by 7 with less than 2mins. teammate got an and1 situation, he missed the freethrow. i normally dun stand at the post for freethrows, but i did, not sure why tho. got the rebound off the miss, scored the putback. down 3.
next possession we somehow managed to force a turnover, and somehow the ball ended in my hands. attacked the rim, got the and1, made the freethrow. got fouled again after that, made 1 of 2. and we won. yippee!
got my left quad banged into again on a layup tho.
went down to the gym after that. did 4 x 10 pullups, and 1 x 20 back extensions.
i really cant do any weights this week haha. on the last few reps on pullups, i bit abit and drew some blood. haha. end of workout.
close game, down by 7 with less than 2mins. teammate got an and1 situation, he missed the freethrow. i normally dun stand at the post for freethrows, but i did, not sure why tho. got the rebound off the miss, scored the putback. down 3.
next possession we somehow managed to force a turnover, and somehow the ball ended in my hands. attacked the rim, got the and1, made the freethrow. got fouled again after that, made 1 of 2. and we won. yippee!
got my left quad banged into again on a layup tho.
went down to the gym after that. did 4 x 10 pullups, and 1 x 20 back extensions.
i really cant do any weights this week haha. on the last few reps on pullups, i bit abit and drew some blood. haha. end of workout.
533
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 15, 2010, 11:48:53 pm »
Had a wisdom tooth and another tooth removed in one sitting ytd. Both on the left upper, a day later now my face is swollen.
Not feelin too good now, and the company game is later. Gonna try to push for a quick lead, and sit out as much as I can.
Think the workouts might hv to take a few days break.
Not feelin too good now, and the company game is later. Gonna try to push for a quick lead, and sit out as much as I can.
Think the workouts might hv to take a few days break.
534
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 11, 2010, 01:36:33 am »
week 52
strength, lower: wed
warmup, prehab
sprint warmup
Depth jumps: 3 x 5
MR tucks: 2 x 10
REA squats: 4 x 3 (70, 75, 80)
squats: 3 x (100, 110, 120, 130)
singles: 1 x (135, 140, 145)
pullups: 2 x 15 (5kg)
back extensions: 2 x 20
strength, lower: wed
warmup, prehab
sprint warmup
Depth jumps: 3 x 5
MR tucks: 2 x 10
REA squats: 4 x 3 (70, 75, 80)
squats: 3 x (100, 110, 120, 130)
singles: 1 x (135, 140, 145)
pullups: 2 x 15 (5kg)
back extensions: 2 x 20
535
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 08, 2010, 10:04:40 pm »
haha... stupid short fingers.
i doubt the PR rim is 10" though haha, gotta go measure it sometime soon.
i doubt the PR rim is 10" though haha, gotta go measure it sometime soon.
536
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 08, 2010, 08:53:06 pm »
still not getting as high as arowe though.
he's the closest guy to me, in terms of ht and wt. he still has the reach advantage on me tho, pretty much everyone has that over me lol.
he's the closest guy to me, in terms of ht and wt. he still has the reach advantage on me tho, pretty much everyone has that over me lol.
537
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 08, 2010, 08:51:16 pm »
and whenever i hit a bench PR, the rest of the workout for that day drops off abit. hahaha!
538
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 08, 2010, 08:50:21 pm »
im abt 68-69kg.
thing abt squats is, i rember doing triples of 130 sometime back, and those felt like they might be easier then, as compared to now, which is kinda strange haha. i think mayb after tryin to keep the head back, without that headshaking motion has me forgetting to brace my core or something.
thing abt squats is, i rember doing triples of 130 sometime back, and those felt like they might be easier then, as compared to now, which is kinda strange haha. i think mayb after tryin to keep the head back, without that headshaking motion has me forgetting to brace my core or something.
539
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 08, 2010, 08:40:38 pm »
lunges felt super taxing at the time of performing, tho now they feel no DOMs at all.
540
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 08, 2010, 08:39:48 pm »
week 52
1 year anniversary...
couldnt get to the gym, so did 1 BW workout at 1am before sleeping.
warmup jog.
sprint warmup
ME sprints: 4 x ~40m
BW lunges: 2 x 20 each leg
s1: pullups: 4 x 10
s1: dips: 4 x 10
s1: dragon flags: 4 x 5
1 year anniversary...
couldnt get to the gym, so did 1 BW workout at 1am before sleeping.
warmup jog.
sprint warmup
ME sprints: 4 x ~40m
BW lunges: 2 x 20 each leg
s1: pullups: 4 x 10
s1: dips: 4 x 10
s1: dragon flags: 4 x 5