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Author Topic: cowed77's time to get up!  (Read 355009 times)

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cowed77

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Re: from bull to beast, hopefully...
« Reply #375 on: August 16, 2010, 05:12:43 pm »
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ek 41
GPP week 4: lower A, monday

warmup, prehab(glutes, cobras)
sprint warmup
sprints: 4 x 20, incline

ME jumps: 10-15 tries.

pullups: 3 x 11
dips: 2 x 17

DB reverse lunge: 2 x 8 (25kg)

REA squats: 4 x 3 (50kg)
Squats 4 x 8 (95, 97.5, 97.5, 90)

had a meeting at work, couldnt be late, and rack was taken up by a dude chatting in between benching, hence the all over workout. :(
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #376 on: August 16, 2010, 05:14:55 pm »
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Quote from: adarqui on August 16, 2010, 04:29:19 pm

ya i agree.. occipito-pelvic reflex, hyperextending the neck can hyperextend the low back.. i like back to be pretty neutral on squat.

but squats looked good, nice power on each rep.

how were those jumps? how high did you touch on rim ?

peace!

wtf is an octopus-pelvis reflex lol!

the rim is one of the highest i've seen, never touched it before. half of my first joint only 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 #377 on: August 16, 2010, 05:15:51 pm »
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how high did u reckon the jump to be adarq?
or our optic-vertic vag?
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #378 on: August 16, 2010, 05:20:16 pm »
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Quote from: cowed77 on August 16, 2010, 05:14:55 pm
Quote from: adarqui on August 16, 2010, 04:29:19 pm

ya i agree.. occipito-pelvic reflex, hyperextending the neck can hyperextend the low back.. i like back to be pretty neutral on squat.

but squats looked good, nice power on each rep.

how were those jumps? how high did you touch on rim ?

peace!

wtf is an octopus-pelvis reflex lol!

lol.. ocipito-pelvic-reflex, hyperextend neck = hyperextend back.

Quote
the rim is one of the highest i've seen, never touched it before. half of my first joint only haha!

ya.. dno, but it definitely looks like it might be above 10'.. so if it is, no idea.. but the jump does look a bit low.
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cowed77

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Re: from bull to beast, hopefully...
« Reply #379 on: August 16, 2010, 05:25:30 pm »
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im still pissed i cant get a fast runup into my DLRVJ.
i mean, one in which i am actually accelerating fully into the jump :/

say adarq, should i do like u do? squat halfway, with feet pointing more towards the front?
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #380 on: August 16, 2010, 05:27:34 pm »
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damn the jump looks low? dammit, gonna try again tmr heh heh.



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reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #381 on: August 16, 2010, 05:29:41 pm »
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Quote from: cowed77 on August 16, 2010, 05:25:30 pm
im still pissed i cant get a fast runup into my DLRVJ.
i mean, one in which i am actually accelerating fully into the jump :/

say adarq, should i do like u do? squat halfway, with feet pointing more towards the front?

nah your squat is good.. your jump isn't bad man, it looks good.
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cowed77

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Re: from bull to beast, hopefully...
« Reply #382 on: August 16, 2010, 05:32:01 pm »
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haha, then thats worse!
if everything looks fine and dandy, im still not getting up enough!

LOL!
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reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #383 on: August 16, 2010, 05:40:25 pm »
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Quote from: cowed77 on August 16, 2010, 05:32:01 pm
haha, then thats worse!
if everything looks fine and dandy, im still not getting up enough!

LOL!

touch - reach :/ heheheh

i mean that's the best way to come up with a number.. so if you knew how high that rim was, you'd have your answer.. but it does look a little high for sure.. it comes off as like a 10'2 or something from eyeing it based on your height etc.. dno..

it just gives off a 'high rim vibe' hehe
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vag

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Re: from bull to beast, hopefully...
« Reply #384 on: August 17, 2010, 04:18:11 am »
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Quote from: cowed77 on August 16, 2010, 05:15:51 pm
how high did u reckon the jump to be adarq?
or our optic-vertic vag?

Can't say for sure , cam is not steady , its too far out and there's no slo-mo too.
But it looks like 10'2'' touch , if i remember well your reach is 7'5''?
That would be 33'' , +-2
;)
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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?

cowed77

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Re: from bull to beast, hopefully...
« Reply #385 on: August 18, 2010, 09:17:44 am »
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week 41
week 4 GPP: upper A, tues

sprint warmup, prehab (shoulders, cobras)
SVJ
tempo sprints 1 x 6 uphill

S1: bench: 3 x 8 (72.5, 75, 75)
S1: seated rows: 4 x 8 (50, 55, 60, 62.5)

S2: incline DB bench: 3 x 8 (22.5, 22.5, 25)
S2: weighted pullups: 4 x 8 (7.5, 7.5, 10, BW)

S3: pulley tri pushdown: 3 x 8 (31, 31, 31)
S3: EZ bicep curls: 3 x 8 (17.5, 17.5, 20)
s3: shoulder matrix 4 x 8 (5, 5, 5, 5)
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #386 on: August 18, 2010, 09:23:27 am »
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i'll go see if i can measure the rim tmr.
my reach is 220cm. 7 feet 3 inches... abt 87 inches?
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: from bull to beast, hopefully...
« Reply #387 on: August 18, 2010, 09:43:07 am »
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Quote from: cowed77 on August 18, 2010, 09:23:27 am
i'll go see if i can measure the rim tmr.
my reach is 220cm. 7 feet 3 inches... abt 87 inches?

Damn , so small reach , its unfair man!  :-\
But its ok , you make it up with strength! :D

220cm = 86,6'' = 7' 2,6''
So to barely touch a 10' rim you need to jump ~33,5''
That way you can easily calculate how much you jumped every time... ;)
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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?

zgin

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Re: from bull to beast, hopefully...
« Reply #388 on: August 18, 2010, 09:53:37 am »
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i agree, counting frames and estimating head from rim isnt as accurate as measuring your reach, measuring the rim, andmeasuring how far down your hand you hit the rim.
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cowed77

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Re: from bull to beast, hopefully...
« Reply #389 on: August 18, 2010, 12:21:07 pm »
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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.

but that 220 is max reach barefeet, those frees are abt an inch think i suppose...
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm
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