76
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 15, 2014, 04:16:41 am »
just curious, where is Lance nowadays?
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77
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 15, 2014, 02:09:26 am »
and just when im getting back in the groove, i had to land on someones foot.
out for 2 weeks at least. fuck.
out for 2 weeks at least. fuck.
78
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 11, 2014, 05:08:09 am »
ah... sounds simple enough! 
thanks!
Hit 140kg for a triple last week.
yesterday...
Squat topset of 5 x 120kg
16 reps of 100kg.
Feeling like I could probably grind out the last 4 reps, or at least another 2 more, but I don't wanna feel sore for 3 days after, so I gave up.
Mayb I'm just a pussy hahahaha.
thanks!Hit 140kg for a triple last week.
yesterday...
Squat topset of 5 x 120kg
16 reps of 100kg.
Feeling like I could probably grind out the last 4 reps, or at least another 2 more, but I don't wanna feel sore for 3 days after, so I gave up.
Mayb I'm just a pussy hahahaha.
79
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 08, 2014, 02:48:32 am »presumably because the sound doesn't exist in greek? many, many nonnative english speakers can't say "th" and substitute "t" "d" or "z" instead.
that will be me
80
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 08, 2014, 02:37:08 am »
hello everybody! how's everyone been?
haven't been posting, but i have been able to hit the gym every week for like 3 months or so now.
BW is at 71kg or so, had a triple of 140 on the squat, 4 reps of 60 on the press.
i dont deadlift, and i dont barbell bench cos of safety issues anymore.
Got an inch above the high rim, so im at abt the same level vert wise when i was at peak a year or so ago...
thing is, im now feeling i can likely get higher, but im not getting the jumping down right. technique issues, or simply a matter of not jumping enough, i dunno. any help here?
My game is better now too, developed a longer range, so im happy with that haha. had a game a few weeks ago, when the floor was so slick i couldnt play like i normally do, but as luck would have it, i got unconscious from half time onwards, and hit abt 6-7 threes for the whole game. still lost by 3 tho.
haven't been posting, but i have been able to hit the gym every week for like 3 months or so now.
BW is at 71kg or so, had a triple of 140 on the squat, 4 reps of 60 on the press.
i dont deadlift, and i dont barbell bench cos of safety issues anymore.
Got an inch above the high rim, so im at abt the same level vert wise when i was at peak a year or so ago...
thing is, im now feeling i can likely get higher, but im not getting the jumping down right. technique issues, or simply a matter of not jumping enough, i dunno. any help here?
My game is better now too, developed a longer range, so im happy with that haha. had a game a few weeks ago, when the floor was so slick i couldnt play like i normally do, but as luck would have it, i got unconscious from half time onwards, and hit abt 6-7 threes for the whole game. still lost by 3 tho.
81
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 06, 2013, 08:11:16 pm »
How have you guys been??
It's mostly the former. I knock off about 7pm, mayb later, most days.
Even if I bring my gym clothes with me and head to the gym straight after work, by the time I do get there it's about an hour or less to closing.
So workouts are reduced to weekly affairs at most. Weird thing is how I managed to occasionally get some decent jumps in.
Planning a job change next year. Hopefully things work out.
It's mostly the former. I knock off about 7pm, mayb later, most days.
Even if I bring my gym clothes with me and head to the gym straight after work, by the time I do get there it's about an hour or less to closing.
So workouts are reduced to weekly affairs at most. Weird thing is how I managed to occasionally get some decent jumps in.
Planning a job change next year. Hopefully things work out.
82
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 05, 2013, 07:48:17 am »
Advertising is not an industry one should be in if he wars to have free time to pursue his other interests.
In any case, I've not been able to train regularly. Lost abit of muscle in the process.
Got abit of consolation, got abt 35 inches last week though. Not sure how that happened.
In any case, I've not been able to train regularly. Lost abit of muscle in the process.
Got abit of consolation, got abt 35 inches last week though. Not sure how that happened.
83
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: July 17, 2013, 05:41:52 am »
Prehab: cobras, Peterson, arm swings
Front squats: 8 x (20, 30, 40, 50, 60, 70, 70, 60)
Squats: 10 x (60, 70, 70)
OHP: 12 x (20, 30, 40, 40, 40, 16*30)
S1
Cable pushdown: 10 x (20, 25, 30, 35, 32.5)
Ez curls: 10 x (10, 10, 12.5, 15, 15*15)
Rear lat fly: 12 x ( 7.5, 7.5, 7.5, 7.5, 20*7.5)
Front squats: 8 x (20, 30, 40, 50, 60, 70, 70, 60)
Squats: 10 x (60, 70, 70)
OHP: 12 x (20, 30, 40, 40, 40, 16*30)
S1
Cable pushdown: 10 x (20, 25, 30, 35, 32.5)
Ez curls: 10 x (10, 10, 12.5, 15, 15*15)
Rear lat fly: 12 x ( 7.5, 7.5, 7.5, 7.5, 20*7.5)
84
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: July 09, 2013, 11:52:58 am »
Prehab: cobras, Peterson, arm swings
Front squats: 8 x (20, 30, 40, 50, 60, 70, 60)
Squats: 10 x (60, 70, 60)
OHP: 12 x (20, 30, 40, 40, 40, 30)
S1
Cable pushdown: 10 x (20, 25, 30, 35, 30)
Ez curls: 10 x (10, 10, 12.5, 15, 15)
Rear lat fly: 10 x ( 7.5, 7.5, 7.5, 7.5, 7.5)
Front squats: 8 x (20, 30, 40, 50, 60, 70, 60)
Squats: 10 x (60, 70, 60)
OHP: 12 x (20, 30, 40, 40, 40, 30)
S1
Cable pushdown: 10 x (20, 25, 30, 35, 30)
Ez curls: 10 x (10, 10, 12.5, 15, 15)
Rear lat fly: 10 x ( 7.5, 7.5, 7.5, 7.5, 7.5)
85
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: July 09, 2013, 06:44:38 am »
Prehab: Peterson, cobras, arm swings
Ankle hops: 3 x 150
Hang snatch: 3 x (20, 30, 35, 40, 45)
Squats: 8 x (40, 50, 60, 70, 80, 90, 100)
S1
OHP: 8 x (20, 30, 40, 45, 50, 50, 18*40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 20, 11*10)
S2:
Incline bench: 10 x (40, 50, 50)
Bw neutral pull-up: (10, 10, 10)
Ankle hops: 3 x 150
Hang snatch: 3 x (20, 30, 35, 40, 45)
Squats: 8 x (40, 50, 60, 70, 80, 90, 100)
S1
OHP: 8 x (20, 30, 40, 45, 50, 50, 18*40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 20, 11*10)
S2:
Incline bench: 10 x (40, 50, 50)
Bw neutral pull-up: (10, 10, 10)
86
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 14, 2013, 10:34:37 pm »
Some sprints on wed.
Team practice ytd.
Game later.
Guys, remember the portable power jumper Jack always recommends?
There's this new version where the attachment point is at the hips instead of the shoulders.
Which is better? I'm leaning towards the hip one actually.
Team practice ytd.
Game later.
Guys, remember the portable power jumper Jack always recommends?
There's this new version where the attachment point is at the hips instead of the shoulders.
Which is better? I'm leaning towards the hip one actually.
87
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 09, 2013, 08:54:03 am »
Prehab: cobras, Peterson, shoulders
Ankle hops: 4 x 100
Tuck jumps: 3 x 5
Hang snatch: 3 x (25, 30, 35, 40, 45)
Squats: 8 x (40, 50, 60, 70, 80, 90)
S1
OHP: 8 x (20, 30, 40, 45, 50, 50, 15*40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 15, 12*10)
S2:
Incline bench: 10 x (40, 50, 50, 50, 45)
Bw neutral pull-up: (10, 10, 10, 10, 10)
Lateral slides (return trips from elbow to elbow): 6, 6, 6
Ankle hops: 4 x 100
Tuck jumps: 3 x 5
Hang snatch: 3 x (25, 30, 35, 40, 45)
Squats: 8 x (40, 50, 60, 70, 80, 90)
S1
OHP: 8 x (20, 30, 40, 45, 50, 50, 15*40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 15, 12*10)
S2:
Incline bench: 10 x (40, 50, 50, 50, 45)
Bw neutral pull-up: (10, 10, 10, 10, 10)
Lateral slides (return trips from elbow to elbow): 6, 6, 6
88
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 01, 2013, 01:08:37 pm »
Prehab: cobras, peterson stepups, shoulders
Ankle hops: 4 x 150
Sprints: 2 x incline
Squats: 5 x (40, 50, 60, 70, 80, 90, 100, 100)
S1
OHP: 8 x (20, 30, 40, 45, 50, 45, 40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 15, 12.5)
S2
Incline bench: 10 x (40, 40, 50, 55)
Bw neutral pull-up: (10, 10, 10, 9)
Hanging wipers: 2 x 10
Ankle hops: 4 x 150
Sprints: 2 x incline
Squats: 5 x (40, 50, 60, 70, 80, 90, 100, 100)
S1
OHP: 8 x (20, 30, 40, 45, 50, 45, 40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 15, 12.5)
S2
Incline bench: 10 x (40, 40, 50, 55)
Bw neutral pull-up: (10, 10, 10, 9)
Hanging wipers: 2 x 10
89
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: May 01, 2013, 09:19:11 pm »
Ankle hops: 3 x 150
RDL: 8 x (60, 70, 80, 90, 100, 6*110)
RFE split squat: 8 x (20, 40, 40)
Db Neutral grip pullups: 10 x (bw, 10, 15, 20, bw)
Hanging wipers: 2 x 10
Poor man reverse hyperextension: 2 x 15
- doin the RDL right off the bat meant more strength. 110 felt easy till the grip gave out. Pleasant surprise.
- omg omg super cute girl spotted again. Ended workout prematurely again. Cant concentrate LOLOL.
- tryin to do the ankle hops with dorsiflexed toes made things tougher.
RDL: 8 x (60, 70, 80, 90, 100, 6*110)
RFE split squat: 8 x (20, 40, 40)
Db Neutral grip pullups: 10 x (bw, 10, 15, 20, bw)
Hanging wipers: 2 x 10
Poor man reverse hyperextension: 2 x 15
- doin the RDL right off the bat meant more strength. 110 felt easy till the grip gave out. Pleasant surprise.
- omg omg super cute girl spotted again. Ended workout prematurely again. Cant concentrate LOLOL.
- tryin to do the ankle hops with dorsiflexed toes made things tougher.
90
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 30, 2013, 02:20:04 am »
Quick low rep session, ball tonight, don't want any soreness hahaha.
S1
OHP: 3 x (20, 30, 40, 45, 50, 55, 60, 2*62.5)
Db pullups: 5 x (bw, 10, 15, 20, 20, 25, 25, 25)
OHP: 16 x 40kg
bb curls: 5 x (20, 30, 35, 35, 30, 30)
Hanging leg raises: 2 x 15
Poor man reverse hyperextension: 2 x 15
- omg omg super cute girl spotted in the gym!
- end of workout.
- minimal lifting for 2 weeks as I had 4 ball sessions a week.
- at the ball session, got my fingers to the high rim. So roughly 33 or so. Pretty happy, seeing how I've not done any squatting or jump training for 2 months or so. Perhaps the rolling helped, but I know I need to get some treatment on them, legs tighten up after intense sessions, and I believe they might be a factor in the knee pain I'm feeling these days.
S1
OHP: 3 x (20, 30, 40, 45, 50, 55, 60, 2*62.5)
Db pullups: 5 x (bw, 10, 15, 20, 20, 25, 25, 25)
OHP: 16 x 40kg
bb curls: 5 x (20, 30, 35, 35, 30, 30)
Hanging leg raises: 2 x 15
Poor man reverse hyperextension: 2 x 15
- omg omg super cute girl spotted in the gym!
- end of workout.
- minimal lifting for 2 weeks as I had 4 ball sessions a week.
- at the ball session, got my fingers to the high rim. So roughly 33 or so. Pretty happy, seeing how I've not done any squatting or jump training for 2 months or so. Perhaps the rolling helped, but I know I need to get some treatment on them, legs tighten up after intense sessions, and I believe they might be a factor in the knee pain I'm feeling these days.