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Author Topic: cowed77's time to get up!  (Read 354989 times)

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zgin

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Re: from bull to beast, hopefully...
« Reply #390 on: August 18, 2010, 12:28:52 pm »
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Quote from: cowed77 on August 18, 2010, 12:21:07 pm
yea, i was reading alot of other ppl's journals, every single guy has a longer reach than me.
my fingers are shorter than the length of my palm for pete's sake haha.

my fingers are way shorter than my palm too... maybe its normal

Quote from: cowed77 on August 18, 2010, 12:21:07 pm
but that 220 is max reach barefeet, those frees are abt an inch think i suppose...
my  7'10 reach is with shoes on. i think my reach is only 7'8.5 without shoes @6'0 barefoot so its not that much of a difference...
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37.5

adarqui

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Re: from bull to beast, hopefully...
« Reply #391 on: August 19, 2010, 05:03:37 am »
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hey man, i'll post template for next week.. so just post up those workouts you do for thurs/fri..
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cowed77

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Re: from bull to beast, hopefully...
« Reply #392 on: August 19, 2010, 08:59:29 pm »
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im gonna sleep now, its 9am here, just got home after lower B and a night shift.

adarq, i remember u saying somewhere here that squatdr doctored his VJ pics... how did u find that out??
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #393 on: August 19, 2010, 09:24:46 pm »
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Quote from: cowed77 on August 19, 2010, 08:59:29 pm
im gonna sleep now, its 9am here, just got home after lower B and a night shift.

adarq, i remember u saying somewhere here that squatdr doctored his VJ pics... how did u find that out??

well, i til this day have no idea how those 50 SVJ / 55 RVJ pics were done.. but here's the thread where I made my case:

http://www.theverticalsummit.com/viewtopic.php?t=4247&highlight=&sid=a28a7bc3c7e211d2def6447d9fb295c1

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cowed77

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Re: from bull to beast, hopefully...
« Reply #394 on: August 20, 2010, 08:54:10 am »
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week 41
GPP week 4: lower B, thurs

warmup, prehab (shoulder, VMO, cobras)
sprint warmup
sprints 7 x 20m uphill

MR tuck jumps: 3 x 10

jump squats: 5 x 3 (32.5kg)
pin squats: 3 x 8 (90, 95, 95)
DB lunges: 3 x 5 (30kg)
seated calf raise: 4 x 10 (30kg)

pullups: 2 x 11
dips: 3 x 17
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #395 on: August 20, 2010, 08:55:44 am »
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week 41
GPP week 4: upper B, fri

warmup, prehab
tempo sprints: 6 x 50m uphill

S1: paused DB flat bench: 3 x 5 (28, 28, 30)
s1: paused rows : 4 x 5 (50, 55, 55, 55)

S2: Dips : 3 x 17
S2: paused pullups: 4 x 8

S3: pulley tri pushdown: 4 x 8 (29, 31, 31, 34)
s3: DB biceps curls : 4 x8 (12.5, 12.5, 12.5, 15)
S3: shoulder fly matrix : 4 x 8 (5, 5, 5, 7.5)

2 x 1.5 min planks

knew i had 2 days off, so i left almost nothing in the tank, went at the weights hard.
havent pushed my upper body in awhile now haha.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #396 on: August 20, 2010, 09:26:42 am »
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yo adarq, what are some good ankle strengthening exercises?
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: from bull to beast, hopefully...
« Reply #397 on: August 20, 2010, 10:18:08 am »
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Quote from: cowed77 on August 20, 2010, 09:26:42 am
yo adarq, what are some good ankle strengthening exercises?

I'm not adarq, but I have been in PT for ankle strengthening for two months now. Here is a quick sample:

Put towel on the floor and put your foot on one end. Curl your toes to pull the towel under your foot until it's all the way under there. Repeat x5. Variation: roll towel up and put it on the ground with your toes right next to it (the towel should be sticking out away from your foot). Pick up the towel with your toes and move it a bit to the inside by rotating your foot. Keep doing that until the towel is all the way in between your legs. Repeat x5.

Stand on one foot for time (30-60s). Stand on one foot while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel with your eyes closed for time (as long as possible). Multiple sets of whichever.

Sit with one foot propped up in the air. Spell out the alphabet in the air with your big toe, using as big a ROM as possible. Then do it backwards. Repeat.

Stand on a step and do calf raises with a 5-second pause at the top, 2x15-20. In between sets, stretch your calves and soleus muscles for 15-20 seconds.

I got tons more where those came from.
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adarqui

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Re: from bull to beast, hopefully...
« Reply #398 on: August 20, 2010, 05:40:43 pm »
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Quote from: cowed77 on August 20, 2010, 09:26:42 am
yo adarq, what are some good ankle strengthening exercises?

i like single leg line hops, forward/back & side to side.. a progression from that would be single leg lateral jumps to stabilize etc.

i need to get some video of that stuff.

here's some of the ankle stuff tho:

<a href="http://www.youtube.com/watch?v=Q1zrB0ErkXU" target="_blank">http://www.youtube.com/watch?v=Q1zrB0ErkXU</a>
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cowed77

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Re: from bull to beast, hopefully...
« Reply #399 on: August 21, 2010, 10:50:37 am »
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ah nice, thanks, i'll try t do it if i have time at the end of workouts...

post up next week's stuff soon eh? :)
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #400 on: August 22, 2010, 12:51:42 am »
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hey man hey man, if possible could u get it done in 15hours time?  :-[
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #401 on: August 22, 2010, 12:53:52 am »
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Quote from: LBSS on August 20, 2010, 10:18:08 am


I'm not adarq, but I have been in PT for ankle strengthening for two months now. Here is a quick sample:

Put towel on the floor and put your foot on one end. Curl your toes to pull the towel under your foot until it's all the way under there. Repeat x5. Variation: roll towel up and put it on the ground with your toes right next to it (the towel should be sticking out away from your foot). Pick up the towel with your toes and move it a bit to the inside by rotating your foot. Keep doing that until the towel is all the way in between your legs. Repeat x5.

Stand on one foot for time (30-60s). Stand on one foot while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel with your eyes closed for time (as long as possible). Multiple sets of whichever.

Sit with one foot propped up in the air. Spell out the alphabet in the air with your big toe, using as big a ROM as possible. Then do it backwards. Repeat.

Stand on a step and do calf raises with a 5-second pause at the top, 2x15-20. In between sets, stretch your calves and soleus muscles for 15-20 seconds.

I got tons more where those came from.

thx alot man! u sprained ur ankle bad before?
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #402 on: August 22, 2010, 05:10:39 am »
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make sure you get the jumps in mang!!!! upper body has svj's etc..


CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- REA SQUAT: 4 x 3 @ 55kg, 1 minute rest between sets
- SQUAT: (try for four sets of 97.5, dropping to 95 i fatigued) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (62.5kg, 62.5, 62.5) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (30kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80+kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
















CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : (75,75,75) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (60,60,60,60) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (25,25,25) 3 x 8
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 8
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- JUMP SQUAT: 5 x 3 @ (35kg), 1 minute rest between sets
- PIN SQUAT: (95,95,95) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (32.5kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

















CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : (30,30,30) 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (60,60,55,55) 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:




peace man
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cowed77

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Re: from bull to beast, hopefully...
« Reply #403 on: August 22, 2010, 07:58:17 am »
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yea! thanks man! gotta try to wake up earlier so i hv enough time at the gym!
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #404 on: August 23, 2010, 03:57:43 pm »
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week 42
GPP week 5: lower A, Mon

warmup, prehab (shoulder, VMO, back)

ME jumps: max of 1 inch above twice
MR tuck jumps: 4 x 10
SL RFI lateral hops: 3 x 10 each leg

REA squats: 4 x 3 (55kg)
Squats: 4 x 8 (97.5kg)
18" stepups: 3 x 8 (62.5kg BB)
DB reverse lunge: 2 x 8 (30, 30)
1 x 5 (30)

calf raise: 4 x 5 (90kg)


skipped the pullups and dips, raining mad outside, couldnt do the sprints.

workout felt tough today, probably lack of sleep over the weekend.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm
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