Author Topic: cowed77's time to get up! (Read 354828 times)

cowed77 · « **Reply #780 on:** June 04, 2011, 09:51:20 pm »

week 76
mon, lower

prehab

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, *135)

stepups: 5 x (60, 70, 80, 85, 85)

calf raises: 15 x (90, 90, 95)

hanging leg raises: 3 x 15

OHP
15 x 20kg
20 x 30kg

cowed77 · « **Reply #781 on:** June 04, 2011, 09:51:31 pm »

week 76
tues, upper

prehab

s1: bench: 5 x (60, 70, 80, 90, 100)
s1: rows: 5 x (50, 60, 70, 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, 40, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, *32.5)
s3: OHP: 3 x 8 (35, 40, *40)

*got 5 reps

EZ bicep: 25 x 15kg
OHP: 21 x 25kg
back ext: 2 x 25

cowed77 · « **Reply #782 on:** June 04, 2011, 09:51:41 pm »

week 76
wed, upper

s1: paused DB bench: 4 x 6 (25, 25, 30, 28)
s1: paused 3sec rows: 4 x 5 (70, 60, 65, 65)

s2: dips: 3 x AF (28, 22, 21)
s2: paused 3sec pullups: 3 x AF (9, 9, 5)

s3: rope tri pulldowns: 4 x 8 (29, 30, 32, 34)
s3: DB bicep curls: 4 x 8 (10, 12.5, 15, 17.5)
s3: shoulder matrix: 4 x 8 (5, 7.5, 10, 12.5)

OHP
12 x 30kg
20 x 20kg

cowed77 · « **Reply #783 on:** June 04, 2011, 09:51:51 pm »

week 76
thurs, lower

prehab

incline sprints: 3 x ~80%
MR tucks: 3 x 8
SL RFI lateral: 3 x 10

1-2 jump squats: 3 x 3 (30, 35, 40)

squats: 8 x (100, 105, 110, 115, 100)

calf raises: 15 x (100, 100, 100)

1 min planks: (5kg, 10, BW)

cowed77 · « **Reply #784 on:** June 05, 2011, 04:04:04 am »

Quote from: adarqui on May 24, 2010, 03:32:38 am

ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance
week 3: possibly repeat if you are feeling great, otherwise 1 session of MSEM with 2-3 days rest following, then peak vert
week 4: repeat ...

week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)

week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH

Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH

Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session, workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)

Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH

Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH

Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH

Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.

cowed77 · « **Reply #785 on:** June 06, 2011, 10:43:12 pm »

Decent sesh ytd.

Sets of 5 on the squats were all pretty good, parallel or at most a hair above.
Den got 130 and 137 for triples. Fast 2nd rep, last rep not as fast.

Bus ride home was abt 45mins. When I got off I almost couldn't walk. Right outside portion of right knee suddenly tightened the fuck up. Scary shit. Mayb the ankle stiffness and being not recovered meant the tension travelled upwards. $:-\$
Squats were ok, knees didn't move inwards for almost all the reps, tho for a few reps they did move in a tad, and I moved them back out.

Typing this on the phone, so I'll write the workout later.
Gonna meet this doc, who's a fren of the guy I see at the gym.

Also, I've been having peeps in the gym ask me wat the contents of the shaker was when I workout. It was actually just xtend.
I see it as a good sign haha. These peeps probably think it's the shake that's working...

cowed77 · « **Reply #786 on:** June 09, 2011, 10:29:13 pm »

week 77
mon, lower

prehab

sprints: 3 x 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 (70, 80, 90, 80, 80)

calf raises: 15 x (100, 100, 100)

hanging leg raises: 2 x 15

cowed77 · « **Reply #787 on:** June 09, 2011, 10:29:44 pm »

week 77
wed, upper

prehab

s1: bench: 5 x (60, 70, 80, 92.5, *100)
s1: rows: 5 x (50, 60, 70, 70, 80)

*4 reps

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

*10 reps
** 5 reps

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

*6 reps

hanging leg raises: 3 x 15

- started out great, got disrupted.
- some fag wanted to work in while i was benching. i told him i had just 2 sets left, he insisted.
- so ok, let him in, but he fucking removed the weight, and said he wanted to warm up. so thats his definition of working in...
- dude moved the bench too, on top set of 100, was slightly offcenter when unracking, almost tore my shoulder. affected the rest of the workout.
- next time he demands it, imma give him a piece of my mind.

cowed77 · « **Reply #788 on:** June 12, 2011, 09:29:11 am »

quick question guys...

im going to visit an osteopath in 2 weeks time when the paycheck comes in, but do y'all think the squatting is actually hurting the process of healing for my ankle?

cowed77 · « **Reply #789 on:** June 13, 2011, 11:34:10 am »

week 78
mon, lower

prehab: cobras, glute bridges

ME sprints: 3 x incline
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)
1 x 140 (failed on 2nd rep)

hanging leg raises: 2 x 15
hanging wipers: 2 x 10

- wanted to go for 3 reps on that 140 squat.
- loaded the bar, walked out to psyche myself up. went back to the bar to see someone squatting with 40kg
- WTF. 3rd consecutive time this happened to me. by the time i waited for him to be done, loaded the bar back, i'd lost the focus. pretty sure i couldve gotten at least a double. FUCK.

- on the bad ankle leg, the outside tendon behind the knee is getting tight. can someone explain this to me?
- im going to visit an osteopath in 2 weeks time when the paycheck comes in, but do y'all think the squatting is actually hurting the process of healing for my ankle?

LanceSTS · « **Reply #790 on:** June 17, 2011, 04:30:17 am »

Ok cowed, give me 3 primary goals of your training, any limitations you have on exercises (injuries), and how many days a week you can train. Ill try and get you something up as soon as I can.

cowed77 · « **Reply #791 on:** June 17, 2011, 08:42:45 am »

nice... lance is finally in the house!

GOALS

1) vert. im turning 28 next month, i just wanna be able to dunk before im done with basketball lol.
2) speed, explosiveness, power. all about the same thing.
3) strength

actually the vert is the primary goal, anything else that comes along is a bonus. i've not been working on my game, putting it off in favor of weight work. would wanna be able to work on my game at some point, but everything else can be put on the back burner, if vert work requires it.

INJURIES

1) bad right ankle sprain. sometime in dec 2010, still not 100% yet.
2) theres this spot on my back, that twinges and has a shot of slight sharp pain when i bend over. but goes away after a warmup before lifting.
3) left shoulder, elbow. just some aches.

TRAINING
can do sun thru fri. hopefully no leg day on fri, but will do if necessary. no access to gym on sunday though.

much appreciated lance!!

cowed77 · « **Reply #792 on:** June 18, 2011, 06:45:25 am »

In case this new reply opens a new page, lance my reply is on the previous page.

Will get to posting the wed upper workout later.
Had a game earlier today. Game at 11am, I finished work at 7am. Got in one hour of sleep before heading out haha. And now it's 6pm and I'm prepping to go to work again

Decent game today, missed once, travelled once, got like 10-14
or so points in total of like 12 mins playtime. God my stamina is shot haha, the first time I got in the game I had a good run, but subbed myself out after 5-6 mins.

cowed77 · « **Reply #793 on:** June 18, 2011, 11:40:41 am »

week 78
wed, upper

s1: bench: 5 x (60, 70, 80, 90, *102.5)
s1: rows: 5 x (50, 60, 70, 70, 80)

*3 reps

s2: incline DB bench: 3 x 10 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *30)

*5.7896 reps. tried my best, but couldnt grind it out to the top. haha.

s3: rope tri pulldowns: 4 x 8
s3: DB bicep curls: 4 x 8
s3: shoulder matrix: 4 x 8
wanted to keep arms fresh for ball practice the next day. will do after ball.

hanging leg raises: 2 x 15
hanging wipers: 2 x 10

LanceSTS · « **Reply #794 on:** June 19, 2011, 04:50:21 am »

Ok cowed,

2 days a week

dynamic warm up + stiff leg ankle hops- 3 x 20 (be gentle with these until ankle is able to handle max intensity)

Hang/jump snatch - 4 x 3-5 reps

squat- 4 x 5-7 reps

rdl- 3 x 6- 8 reps

Lunges (forward)- 2 x 10-12 reps

standing calf raise- 2 x15- 20 reps

finish with foam rolling and pnf stretching (10 mins)

$$$$$ - on the second lifting day, swap box squat or pin squat for squats, swap hang cleans for jump snatch.

3 days a week- jump max effort at rim, 15-30 jumps, stop at drop off after 15. (do these on days you dont lift, or before lifting)

Total your reps in all the sets for that weight, that is the number you will have to beat each week, you will have a full week to beat the squat/box and snatch/clean, and 3 days to beat the others, which is very doable right now for you.

for example, if you completed 4 x of 5, 5, 5, and 6 reps with 300 lbs for your squat workout, thats 21 total reps at 300 lbs, the next week you either have to lift 305 lbs for at least 20 reps, or hit 300 for 22 or more reps to beat it. Be consistent with this, its EVERYTHING.

You can add upperbody work as you wish, either on off days or at the end of lower body strength days. Dont neglect foam rolling and pnf stretching, its going to be key for continual progress and beating the numbers. good luck man!

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Author Topic: cowed77's time to get up! (Read 354828 times)

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