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Author Topic: cowed77's time to get up!  (Read 354735 times)

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cowed77

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Re: cowed77's time to get up!
« Reply #765 on: May 16, 2011, 11:38:25 am »
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week 73
fri, lower

prehab: cobras

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x ( 127.5, 130)

stepups: 5 x (60, 70, 80, 80, 80)

calf raises: 15 x (80, 80, 80kg)

hanging leg raises: 3 x 15

lateral slides: 5 return trips along court length
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #766 on: May 16, 2011, 11:38:43 am »
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week 73
sat, upper

prehab: shoulders, cobra

s1: bench: 5 x (60, 70, 80, 90, *100)
s1: rows: 5 x (50, 50, 70, 70, 80)

s2: incline DB bench: 3 x 10 (25, 25, 25)
s2: DB 1armed row: 3 x 10 (30, 30, 30)

s3: pulley pushdown: 3 x 10 (36, 36, **36)
s3: EZ bicep curls: 3 x 10 (25, 25, 25)
s3: OHP: 3 x 10 (35, 35, ***35)

EZ biceps: 25 x 15kg
OHP: 14 x 25kg, 11 x 20kg

* got 3 reps
** got 9 reps
*** got 7 reps

- wasnt feeling it today, 1st set of the usual pullups felt tougher than it should. so switched it up to DB row, and upped vol for all exercises to get more blood in.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #767 on: May 18, 2011, 11:49:37 am »
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so today i brought a measuring tape to the game at the PR court.

the rim was 298cm, or abt 9'9
my reach is 220cm, 7'2ish
my palm is abt 19cm from tip of middle finger to base of palm.

so counting out loud, at my last PR of a palm above, it would mean my vert then was about 38"

vag if ur reading this, u are the master predictor haha.


kinda happy that i got there before, never thought i could get this close to jumping 1m.
so now that im no longer required to go to school, once my ankle is 100%, i think i have a good shot at 40"

 :wowthatwasnutswtf:

fri im going to this TCM dude. see how it goes. if in a month it doesnt go away, im gg to save up to get an MRI done.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: cowed77's time to get up!
« Reply #768 on: May 18, 2011, 01:39:09 pm »
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Its not rocket science man!

vert = highest touch - standing reach
highest touch = rim height + inches above

so vert = ( rim height + inches above ) - standing reach

In that case , vert = ( 298 + 19 ) - 220 = 97cm ( ~38 1/4 '' )

 :personal-record: ,  :ibjumping: ,  :wowthatwasnutswtf:
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: cowed77's time to get up!
« Reply #769 on: May 18, 2011, 01:41:49 pm »
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damn cowed, good job. 38" is nice!
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cowed77

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Re: cowed77's time to get up!
« Reply #770 on: May 18, 2011, 02:08:05 pm »
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thanks guys.
u (vag and lbss) were one of the first few here, along with rip and me and flander et al.

this was pre-injury though haha. so it'll take me sometime to get back. when i do, vid for sure!!
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #771 on: May 19, 2011, 08:53:47 am »
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week 74
thurs, lower.  may 19


prehab: cobras, birddogs


MR tucks: 3 x 8


REA squats: 3 x (30, 40, 50, 60, 70)


Squats:
5 x (80, 90, 100, 110, 120)
3 x (125, 130)


pullups: 5 x (10, 15, 20, 25, 28 )
dips: 2 x af: (35, 24)


back ext: 5 x (BW, 5, 10, 15, *20)


* 10 reps 
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #772 on: May 23, 2011, 11:54:55 am »
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week 75
mon, upper

prehab: shoulders, cobras

s1: bench: 5 x (60, 70, 80, 90, 100)
s1: rows: 5 x (50, 50, 60, 70, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *28 )

s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: OHP: 3 x 8 (35, 40, 25)

* got 5 reps

EZ bicep curls: 17 x 20kg
OHP: 15 x 25kg
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

D4

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Re: cowed77's time to get up!
« Reply #773 on: May 23, 2011, 02:58:29 pm »
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Hey man, if that 38" was ur PR before or whatever, what's your vert at now?  And why did it go down?  Injury?

Also, we probably the two guys on this forum with the two shortest reaches lol.  We both need 40+ just to dunk lol.  Anyways, hope you get back to that 38 soon, and then go after that 40 with me.  I'm at 38 right now.  Just recently PR'd it.

Whats your max squat and at what depth?

Just curious, anyways, get healthy soon.
« Last Edit: May 23, 2011, 04:37:39 pm by Ineedtodunk »
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

cowed77

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Re: cowed77's time to get up!
« Reply #774 on: May 23, 2011, 03:57:06 pm »
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Quote from: cowed77 on December 12, 2010, 11:24:55 am
gotta rest up abit for now tho haha.

cant even move properly now, and last night was worse. couldnt even put any weight on the foot.  >:(



fuck, just saw it was before xmas that i sprained my ankle.
its almost half a year now, and its still no good!
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #775 on: May 23, 2011, 05:22:57 pm »
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i got a single of 145, before i sprained the ankle. abt parallel, or just a hair above.

i tried going lower, but anything lower than that, my butt starts going in.

weird thing is, my quads almost never feel the doms, and it was always my groin first, then mayb my glutes.

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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

D4

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Re: cowed77's time to get up!
« Reply #776 on: May 23, 2011, 05:38:12 pm »
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Quote from: cowed77 on May 23, 2011, 05:22:57 pm
i got a single of 145, before i sprained the ankle. abt parallel, or just a hair above.

i tried going lower, but anything lower than that, my butt starts going in.

weird thing is, my quads almost never feel the doms, and it was always my groin first, then mayb my glutes.



145 KG's I assume.  Wow so similar, I always get doms on my groin mainly, and a little on my glutes, hardly ever on my quads too.
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

cowed77

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Re: cowed77's time to get up!
« Reply #777 on: May 23, 2011, 06:36:38 pm »
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Haha I use tt as my justification tt I dont really need to try to go any lower.

Frankly, for a 2bw parallel/slightly above squat, I felt I could hv jumped higher. Of cos, tt was before the sprain.

I'm not sure why this is taking so long, I'm fucking pissed abt it.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #778 on: May 25, 2011, 01:45:50 pm »
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week 75
wed, lower

prehab: peterson stepups, glutes, cobras

slope sprints: 2 x ~20m ME

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *137.5)

stepups: 5 x (60, 70, 80, 85, 80)
calf raises: 15 x (85, 85, 85)
hanging leg raises: 3 x 15

* got a fren to film the top set of 137.5, which was right abt 2BW.
1st rep was tough, 2nd and 3rd reps were pretty fast.

- stoked to get back to 2BW, but when i saw the film, turns out i hadnt gone as low as i normally do.
- no wonder it felt easy hahahaha. gonna try to do a proper one next week.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #779 on: June 02, 2011, 08:31:31 pm »
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Pretty good week.

Pushed myself at the gym 4x this week, and got some ball practice in as well.
Strength levels quite good. Ankle still fucked.

Waiting for lance to get to me.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm
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