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Messages - cowed77

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781
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: June 08, 2010, 11:02:39 am »
u have long ass arms!
we're abt the same ht, but my reach is a good few inches shorter than yours!

782
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 11:00:49 am »
nice pics man... just dont lose any teeth on the way down from that roof!

783
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 08:43:23 am »
haha vertec eye!

why do i have short limbs and fingers...  :'( :'( :'(

784
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 08, 2010, 08:41:28 am »
had to delay it for a day, too much stuff at work on monday.

good thing there're no games scheduled for this weekend, so i have the option of pushing everythin back a day.

or mayb i'll just do day 2 work tmr as usual...

any difference adarq?

btw, i think my back felt fine... before the workout, i was consciously feeling for anything on the back, throughout the day on monday as well. while i think i could feel something there, i reckon it was never 100% anyway...

think i'll get to work on those back extensions to strengthen the back somemore...

785
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 08, 2010, 08:38:15 am »
week 31
adarq block week 3: Tues

active/dynamic warmup

stiff leg jump ropes
6 x 200

Prehab
shoulders, cobra, glutes

REAs
3 x 60, 70, 70, 70

MSEMs
3 x 127, 130

Jump Squats
5 x 40, 40

still quite pissed abt the jump squats, i feel im not able to change from eccentric to concentric fast enough, cant explode out fast enough. FUCK!

Pullups
23, 14

Dips
32, 15

Back extensions
20

786
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 05, 2010, 05:08:43 pm »
specifically, some tomahawks?

787
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 05, 2010, 12:32:30 pm »
i keep tellin myself that i'll go check out the 7 day VJ cure thingy for me to do at home sometimes, but procrastination is my best friend... :(

788
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 05, 2010, 12:12:27 pm »
i think wat u prescribed thus far is like a power/strength maintenance block? so for the next two weeks, i suppose its abit more power stuff, then we'll move to a explosiveness phase or somethin?

789
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 05, 2010, 11:17:02 am »
last week i was feeling quite good, most probably cos of the lower volume.

this week, abit more tired, cos i did quite abit in working up to a heavy weight.

back now feels generally ok, just a wee bit achy. think it'll be fine, but i'll try to monitor myself and go slightly easier.
those percentages that were recommended for MSEM, i think i overshot abit both weeks, i'll monitor it abit...

790
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 04, 2010, 04:52:58 pm »
it was quite some time ago, i'd tot it all but gone away. but its a weak spot for sure, that area kinda aches first or acts up first whenever the weightages gets serious and i get really challenged.

hmm... so whats its gonna be like next week andrew?

791
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 04, 2010, 09:10:49 am »
it was a weak spot in my back. hurt it abit in the first months of squatting. lost balance and fell back with the bar on my back. didnt put in the safety bars, and was pinned under for a good 5 secs.

thought i'd recovered fully, but apparently not. what can i do to strengthen it back up to par?

792
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 04, 2010, 09:09:00 am »
week 30
adarq week 2 day 3: thurs

skipped the hoops session to rest the back abit.

active/dynamic warmup

stiff legged hops
6 x 200

prehab
shoulders, cobra, glute
2 x 10

REA squats
3 x 60, 70, 70

MSEM squats
5 x 120, 125

jump squats
5 x 35, 35

pullups
23, 12

dips
30, 17

back extensions
15, 12

793
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 03, 2010, 12:55:55 am »
week 30
adarq week 2 day 2: wed

warmup

prehab
shoulders, glute, cobra
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45, 50, 40

Seated machine rows
5 x 15, 25, 35, 50, 60, 70, 80, 82.5, 77.5

Bench
5 x 20, 40, 60, 70, 80
4x 90

on the fifth attempt, failed and pulled/strained my back abit.
sure hope it doesnt affect the stability for the squats...

Weighted pullups
5 x BW, 5, 10, 15, 20
15 x BW

Core
hanging leg raises
2 x 15
raised planks
1 min, 1:20

rebounding quick lunges
15

794
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: May 31, 2010, 11:30:57 pm »
zgin: before i started, i was actually a single leg jumper. abt 1 or 2 inches above rim. 2 leg approach not even close, probably like 3-5 inches above the base of the backboard. not too sure about that.

now, when i test, i jump off 2 feet, tho my approach still needs some work, not too consistent. in games however, i still go off 1 foot. HAHA! but at best, its consistently 3 inches above, tho i think i got 4 inches the last time. so... i suppose i did gain quite a chunk for my 2 footed approach.

off 1 foot, i think its abt the same now.

thanks adarq, sure hope something good comes outta it. can u give me an idea of what its gonna be like next week?

795
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: May 31, 2010, 10:05:28 pm »
cant believe its 30 weeks already. 20 weeks/5 more months to a year.
hope i can dunk by then.


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