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Author Topic: cowed77's time to get up!  (Read 373466 times)

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cowed77

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Re: cowed77's time to get up!
« Reply #855 on: August 15, 2011, 10:41:36 am »
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mon, lower   lance week 8

warmup, prehab

stiff leg ankle hops: 3 x 15
MR tucks: 2 x 5

jump snatch: 4 x 4 (35, 40, 45, 47.5)

squats: 4 x 5 (105, 115, 120, 120)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (62.5, 62.5)

- cut abit of vol on the ankle hops, had a stiff landing during the weekend game, ankle abit tender.
- left wrist still icky, cut 1 rep on each set of snatches.
-  :personal-record: progression on squats
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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 #856 on: August 16, 2011, 02:13:26 pm »
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week 86
tues, upper

s1: DB flat bench: 5 x 8 (30)
s1: rows: 5 x 8: (50, 60, 60, 60, 60)

hammer pullups: 5 x 8
hanging leg raises: 2 x 15

- didnt wanna overdo the vol, got game tomorrow.
- wanted to do BB bench, but icky wrist holding me back.
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cowed77

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Re: cowed77's time to get up!
« Reply #857 on: August 17, 2011, 01:25:05 pm »
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weekday league game.

would have gone to playoffs if we won. our bigs decided not to show up, we got our asses whupped.
had a decent personal game, top scored for my team.

tested vert after the game.
same rim that i measured, and guesstimated a 38" when i got my entire palm over.

only able to get consistent jumps of fingers over unfortunately.
so roughly 33 or so.  :uhhhfacepalm: :'( :uhhhfacepalm: :'(
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reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #858 on: August 18, 2011, 03:27:22 pm »
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week 86
thurs, lower        lance week 8

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 17
depth jumps: 2 x 5

hang cleans: 4 x 4 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 125, 130, 135)

RDL: 3 x 7 (85, 95, 95)
lunges: 2 x 10 (62.5, 62.5)
calf raises: 2 x 15 (122.5, 122.5)

OHP: 8 x (25, 30, 35, 40, 45, 35)

- big  :personal-record: of 7.5kg on pin squats.
- think i got my fingers to ceiling on depth jumps, which would be previous best.
- solid workout, definitely fuelled by yesterday's loss.

 :rant: midway in Q1, we were down by 10, and the talker of the team, already started saying things like 'lets enjoy the game' shit like that.
fuck, if i wanted to enjoy the game, i would be horsing around with my frens on a sunday morning. so early in the game, and we have that defeatist mentality. looked like nobody wanted to fight. thoroughly pissed.  :rant:
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cowed77

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Re: cowed77's time to get up!
« Reply #859 on: August 29, 2011, 03:39:28 am »
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ghetto workout

sprints: 6 x 50m

S1: 6 x 12 pushups
S1: 6 x 8 pullups
S1: 6 x 10 dips
S1: 6 x 5 dragon flags

dun like high set stuff.

something in my left foot. sore achilles. company tourney starts this friday, hope we'll be able to win it all this term.

gym still closed.

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cowed77

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Re: cowed77's time to get up!
« Reply #860 on: September 02, 2011, 10:47:54 am »
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Did a workout on wed.
PR on squats.

Just finished first game of company tourney. Blowout win for us.
The high rim which i was only able to get one inch over in my previous pre injury state.

Managed to just barely touch it once in 3 tries.
Ankle felt icky afterwards, so stopped.
But small good sign imo.
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cowed77

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Re: cowed77's time to get up!
« Reply #861 on: September 05, 2011, 09:39:00 am »
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Just finished an A workout by lance.

Went great.
On depth jumps, got a PR, all fingers on ceiling, think just abit more to get whole palm to ceiling.
Pumped abt it, considering the right ankle long standing issue, and tight left ankle achilles.

Snatch wasn't so good, didn't execute properly on last set, left knee felt icky.

Slowly warmed up for squats.
Got 130kg for 5.

Finished up rest of workout, added in ohp, hammer/neutral grip pullups, ez bicep curls, db lateral raises.
Went crazy with the volume, cos I wun be able to workout for the rest of the week.

Gg off to Cebu for 3 day trip, back fri evening, den game on sat.

Really excited abt my jumping once the ankles get themselves sorted.
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andyhug

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Re: cowed77's time to get up!
« Reply #862 on: September 12, 2011, 06:55:24 am »
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

cowed77

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Re: cowed77's time to get up!
« Reply #863 on: September 12, 2011, 07:42:26 am »
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eurgh... embarrassing. i'd like to think im quite abit better now lol. but still not getting enough minutes haha.

bw before 3 day cebu vacation/bulking trip: 70kg
bw today, right after vacation: 70kg

 :uhhhfacepalm:

 :personal-record: on squats today, 135kg. getting close to 2BW.
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andyhug

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Re: cowed77's time to get up!
« Reply #864 on: September 12, 2011, 08:00:17 am »
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where's that court?
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

cowed77

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Re: cowed77's time to get up!
« Reply #865 on: September 12, 2011, 11:08:09 am »
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queensway man
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cowed77

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Re: cowed77's time to get up!
« Reply #866 on: September 12, 2011, 11:16:19 am »
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week 88
mon

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 15
MR tucks: 2 x 5
Depth jumps: 2 sets x 5-7

jump snatch: 4 x 4 (35, 40, 45, 45)

squats: 4 x 5 (110, 120, 127.5, 135)

pullups: 5 x (BW, 5, 10, 15, 20)

s1: EZ biceps: 8 x (20, 22.5, 17.5, 15)
s1: lateral raise: 8 x (7, 8, 9, 9)

-  :personal-record: on squats
- couldnt do the rest, dragonboat team wanted the rack, so made do and did the rest.
- will be doing another workout hopefully, mayb with lesser exercises, cos i recover slow, and got a tourney game on fri. win and thru to knockout stage!

- think i am finally stronger than pre-injury. ankle is still not 100% though.
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cowed77

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Re: cowed77's time to get up!
« Reply #867 on: September 14, 2011, 11:46:47 am »
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week 88
wed

warmup, prehab

sprints: 2 x flats
stiff leg ankle hops: 3 x 15
depth jumps: 2 x 5

hang cleans: 4 x 4 (50, 55, 60, 65)

pin squats: 4 x 5 (115, 125, 132.5, *140)

OHP: 8 x 8 (35kg) **

EZ bicep curls: 8 x 8 (17.5kg)

ab wheel: 2 x 20

* only got 4 reps.
** last set crap, a few reps had a fair bit of leg drive

 :personal-record: progression on: pin squats

- 2BW pin squats. reps didnt feel too slow, but not super fast either. last rep, lost it mentally at the bottom, reversed abit, and called it a day. im not a very good grinder.

- groin and ham still slightly sore going into the workout. decided to cut the vol from original workout template, due to company tourney game on fri, and league game on sat.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

andyhug

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Re: cowed77's time to get up!
« Reply #868 on: September 14, 2011, 01:38:18 pm »
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Damn, pin squats 140kg nice..
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

cowed77

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Re: cowed77's time to get up!
« Reply #869 on: September 14, 2011, 02:42:10 pm »
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heh, thanks.

but i still jump lower than u now. i'd much rather squat lower weights, and jump higher haha.
that load on that back is something to be experienced dammit.
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Ht: 174cm, 5'8
reach: 220cm
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