Author Topic: cowed77's time to get up! (Read 354973 times)

adarqui · « **Reply #300 on:** July 24, 2010, 04:08:19 pm »

Quote from: cowed77 on July 24, 2010, 02:19:23 pm

for those tuck jumps, do i tuck my knees to chest, or as i see it from ur vid, heels to butt?

either way is fine, i just have some tight hamstrings/hip flexors so i don't get my knees up as easily as most might.. but either way is fine.. go for thigh parallel with ground if you can, definitely not knee to chest though.. if you can't get thigh parallel it's fine, a few degrees below (like what im doing) works well too..

Quote

also,
- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
- 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
- 2 min rest between supersets

do i superset push1 with pull1, or push1 with push2?
cos the sets are not matching, like for S1, its 3 x 8, and then 4 x 8...

thanks!

superset push1 with pull1.. ya the sets don't match because i always go for a bit more back work than chest/tri work..

so you'd do one set by itself for the pulls after you're done with the 3 supersets of push/pull.

peace!

adarqui · « **Reply #301 on:** July 24, 2010, 04:09:28 pm »

Quote from: cowed77 on July 24, 2010, 02:27:34 pm

the whole thing looks damn exciting!

just got a tub of syntha 6 in... got some caffeine and beta alanine pills left...
i think im ready!

sick!!!!!

btw, what flavour syntha-6 did you buy? syntha-6 is amazing haha.. cookies n cream or vanilla ...... :DD:D:D:D:D:

cowed77 · « **Reply #302 on:** July 24, 2010, 04:18:19 pm »

the last tub i had was cookies and cream, mixed with milk it was just super.

i got myself choc this time. already got a tub of vanilla gainer type mix from proteinfactory, i credit it as the biggest factor in my weight gain from 63 to 69kg.

protein powders are a godsend to me, i just cant find enough protein food, as asian diets are generally heavy on rice, and i cant cook to save my life.

adarqui · « **Reply #303 on:** July 24, 2010, 05:10:28 pm »

Quote from: cowed77 on July 24, 2010, 04:18:19 pm

the last tub i had was cookies and cream, mixed with milk it was just super.

i got myself choc this time. already got a tub of vanilla gainer type mix from proteinfactory, i credit it as the biggest factor in my weight gain from 63 to 69kg.

protein powders are a godsend to me, i just cant find enough protein food, as asian diets are generally heavy on rice, and i cant cook to save my life.

Quote

that 10RM thing for 20 is insane, dont think i'll be able to do it.

adarq, my back is bugging abit after all those squats. should i try to bring up the back, via deadlifts or otherwise?
i've never done a deadlift set in my life, i mean i tried, but i could never get used to the form...

you are warming up very good right? deadlifts would only bug it more.. add in high rep hypers to get some blood flow into the erector spinae, see how that feels.. but if your back is bugging we need to change something or fix it, it's not good for the back to be bugging.. try icing that area for 10-15 min a few times today, see if that has any effect.

:/

Joe · « **Reply #304 on:** July 24, 2010, 05:12:33 pm »

Quote from: cowed77 on July 24, 2010, 04:18:19 pm

the last tub i had was cookies and cream, mixed with milk it was just super.

i got myself choc this time. already got a tub of vanilla gainer type mix from proteinfactory, i credit it as the biggest factor in my weight gain from 63 to 69kg.

protein powders are a godsend to me, i just cant find enough protein food, as asian diets are generally heavy on rice, and i cant cook to save my life.

I need to buy another tub of protein powder. I liked ON whey gold standard.

cowed77 · « **Reply #305 on:** July 24, 2010, 05:18:28 pm »

i'll stick to the original plan for abit adarq, dun wanna cut any corners. full blast mang!
will report back if it gets worse tho.

joe, for me, i prefer syntha 6, because of the added carbs. good for a PWO mix.
if ur getting ON, i'd suggest just getting gaspari's myofusion, those taste superb as well.

musclemilk taste is one of the best, but they're one of the most expensive around...

HAHA! as u can see, i've tried most of the major brands of powders already...

Joe · « **Reply #306 on:** July 24, 2010, 05:25:57 pm »

Quote from: cowed77 on July 24, 2010, 05:18:28 pm

i'll stick to the original plan for abit adarq, dun wanna cut any corners. full blast mang!
will report back if it gets worse tho.

joe, for me, i prefer syntha 6, because of the added carbs. good for a PWO mix.
if ur getting ON, i'd suggest just getting gaspari's myofusion, those taste superb as well.

musclemilk taste is one of the best, but they're one of the most expensive around...

HAHA! as u can see, i've tried most of the major brands of powders already...

You can just use milk and add sugar if the carbs are a concern. I eat bananas post workout too, so that's some more carbs.

I will consider syntha-6 for my next purchase, however. What is their strawberry flavour like? I do not like chocolate.

adarqui · « **Reply #307 on:** July 24, 2010, 05:34:52 pm »

Quote from: cowed77 on July 24, 2010, 05:18:28 pm

i'll stick to the original plan for abit adarq, dun wanna cut any corners. full blast mang!
will report back if it gets worse tho.

alright well, this routine should be less intense on your back, it's less heavy maximally.. so hopefully you feel fine doing it, if not, you got to tell me..

peace man

cowed77 · « **Reply #308 on:** July 24, 2010, 05:38:33 pm »

yea man, im glad its a bit of a break from squatting maximally. hope it doesnt affect current strength levels though.

not too sure what weights to attempt tho, do u want me to feel it out as i go along?

joe, i cant bring milk and sugar to work u see, too much of a hassle. i get to the gym either before or after work, depending on which shift im on.

Joe · « **Reply #309 on:** July 24, 2010, 05:43:16 pm »

Quote from: cowed77 on July 24, 2010, 05:38:33 pm

yea man, im glad its a bit of a break from squatting maximally. hope it doesnt affect current strength levels though.

not too sure what weights to attempt tho, do u want me to feel it out as i go along?

joe, i cant bring milk and sugar to work u see, too much of a hassle. i get to the gym either before or after work, depending on which shift im on.

Mix the shake in the morning?

How is the syntha-6 strawberry flavour?

adarqui · « **Reply #310 on:** July 25, 2010, 06:00:34 am »

Quote from: cowed77 on July 24, 2010, 05:38:33 pm

yea man, im glad its a bit of a break from squatting maximally. hope it doesnt affect current strength levels though.

not too sure what weights to attempt tho, do u want me to feel it out as i go along?

go by feel at first.. we'll build off that and get to the right percent of 1RM after a week, but keep it a bit lighter for the first week.. for example, on a 3x8, don't 8RM that's for sure, do 3x8 with something you could do for 3x10 etc..

we're easing into it for a week so it would be pointless to go all crazy about the exact weights u know? go by feel, it'll be just as good.. keep from straining maximally on any of the final reps.

peace

cowed77 · « **Reply #311 on:** July 25, 2010, 08:26:57 am »

haha, joe, i've never premixed a shake and leave it there for a day before, much prefer to drink on the spot.

nv tried strawberry to be honest, but i'd imagine syntha 6 to be good for all the flavors, unless u already dun like strawberry flavored stuff.

alright adarq, mental note to go easier tmr! excited abt the whole thing!

cowed77 · « **Reply #312 on:** July 25, 2010, 08:34:35 am »

question adarq, will i be doin any drills that might improve my actual jumping abit?
i'll see if i can post a vid up, but i feel that im lacking somethin... just think that i should have been able to go up at least a few inches more.. :/

adarqui · « **Reply #313 on:** July 25, 2010, 03:54:20 pm »

Quote from: cowed77 on July 25, 2010, 08:34:35 am

question adarq, will i be doin any drills that might improve my actual jumping abit?

not really.. we're just going to be doing lots of jumping and jump-assistance exercises like the low-level reactive work.. your jump isn't as bad as you think it is, form wise, you just need to jump maximally more and your form will come together better.

Quote

i'll see if i can post a vid up, but i feel that im lacking somethin... just think that i should have been able to go up at least a few inches more.. :/

where's your vid you posted, of your jumps? i want to check it out again, it's buried somewhere in your journal..

peace

cowed77 · « **Reply #314 on:** July 26, 2010, 02:46:57 pm »

week 38
GPP week 1: monday

Prehab:
shoulder rotations, Peterson stepups, cobras

some warmup sprints.
sprints
5 x ~20m, incline abt 15-20 degrees. couldnt find a safe flat road to run haha.

ME jumps
abt 8 times. not at a rim, so couldnt gauge.

MR tuck jumps
4 x 10

REA squats
4 x 3 x 42.5kg

Squats
8 x 90, 85, 85

18" stepups. not too sure abt the height, but just below my knee.
3 x 8 x 60kg

Reverse lunge
3 x 8 x 15kg each hand

calf raises
4 x 5 x 80kg, feet elevated abit on small 5kg plate

pullups
3 x 10

dips
3 x 15

Adarq.org

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Author Topic: cowed77's time to get up! (Read 354973 times)

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