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Author Topic: cowed77's time to get up!  (Read 355571 times)

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cowed77

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Re: cowed77's time to get up!
« Reply #540 on: November 08, 2010, 08:39:48 pm »
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week 52
1 year anniversary...

couldnt get to the gym, so did 1 BW workout at 1am before sleeping.

warmup jog.
sprint warmup

ME sprints: 4 x ~40m

BW lunges: 2 x 20 each leg

s1: pullups: 4 x 10
s1: dips: 4 x 10
s1: dragon flags: 4 x 5
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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 #541 on: November 08, 2010, 08:40:38 pm »
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lunges felt super taxing at the time of performing, tho now they feel no DOMs at all.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #542 on: November 08, 2010, 08:45:42 pm »
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your lower & upper workouts were both great, 142.5kg on squat is beast'n right now, what's your bodyweight currently? good stuff on the dj's/tucks.
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cowed77

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Re: cowed77's time to get up!
« Reply #543 on: November 08, 2010, 08:50:21 pm »
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im abt 68-69kg.

thing abt squats is, i rember doing triples of 130 sometime back, and those felt like they might be easier then, as compared to now, which is kinda strange haha. i think mayb after tryin to keep the head back, without that headshaking motion has me forgetting to brace my core or something.
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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 #544 on: November 08, 2010, 08:51:16 pm »
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and whenever i hit a bench PR, the rest of the workout for that day drops off abit. hahaha!
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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 #545 on: November 08, 2010, 08:53:06 pm »
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still not getting as high as arowe though.

he's the closest guy to me, in terms of ht and wt. he still has the reach advantage on me tho, pretty much everyone has that over me lol.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #546 on: November 08, 2010, 09:05:23 pm »
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Quote from: cowed77 on November 08, 2010, 08:50:21 pm
im abt 68-69kg.

thing abt squats is, i rember doing triples of 130 sometime back, and those felt like they might be easier then, as compared to now, which is kinda strange haha. i think mayb after tryin to keep the head back, without that headshaking motion has me forgetting to brace my core or something.

that 'head shaking' motion does make a big difference, but it takes away from the focus of pure hip/knee drive.. so


Quote from: cowed77 on November 08, 2010, 08:51:16 pm
and whenever i hit a bench PR, the rest of the workout for that day drops off abit. hahaha!

yup, press PR's are draining.



Quote from: cowed77 on November 08, 2010, 08:53:06 pm
still not getting as high as arowe though.

well he's getting 37-38" on RVJ, given your measurements you've been at 38" RVJ ... ??? your reach is lower and you grab 10' rim, that's getting up..

regardless, you're getting in more jump sessions now, and incorporating more dj's etc.. you were missing lots of jump sessions before, but you've been pretty consistent lately and your jumping has been good.. most likely you would have PR'd that day when you got your thigh bruised then matched PR for ~5 jumps.. so.. things aren't looking bad from my end, you're on pace for some big PR's soon.

Quote
he's the closest guy to me, in terms of ht and wt. he still has the reach advantage on me tho, pretty much everyone has that over me lol.

u r the forum t-rex for sure.
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cowed77

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Re: cowed77's time to get up!
« Reply #547 on: November 08, 2010, 10:04:40 pm »
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haha... stupid short fingers.

i doubt the PR rim is 10" though haha, gotta go measure it sometime soon.
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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 #548 on: November 11, 2010, 01:36:33 am »
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week 52
strength, lower: wed

warmup, prehab
sprint warmup

Depth jumps: 3 x 5
MR tucks: 2 x 10

REA squats: 4 x 3 (70, 75, 80)
squats: 3 x (100, 110, 120, 130)

singles: 1 x (135, 140, 145)

pullups: 2 x 15 (5kg)

back extensions: 2 x 20
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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 #549 on: November 15, 2010, 11:48:53 pm »
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Had a wisdom tooth and another tooth removed in one sitting ytd. Both on the left upper, a day later now my face is swollen.
Not feelin too good now, and the company game is later. Gonna try to push for a quick lead, and sit out as much as I can.

Think the workouts might hv to take a few days break. :(
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #550 on: November 16, 2010, 12:31:59 am »
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Quote from: cowed77 on November 15, 2010, 11:48:53 pm
Had a wisdom tooth and another tooth removed in one sitting ytd. Both on the left upper, a day later now my face is swollen.
Not feelin too good now, and the company game is later. Gonna try to push for a quick lead, and sit out as much as I can.

Think the workouts might hv to take a few days break. :(

ahh sucks man.. i couldnt do shit for like a week when i got mine out (4).. that was hell..

mine were impacted, i had lots of bleeding for days.

peace
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cowed77

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Re: cowed77's time to get up!
« Reply #551 on: November 17, 2010, 10:44:29 am »
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went out on a limb and played the company game with a swollen mouth.

close game, down by 7 with less than 2mins. teammate got an and1 situation, he missed the freethrow. i normally dun stand at the post for freethrows, but i did, not sure why tho. got the rebound off the miss, scored the putback. down 3.

next possession we somehow managed to force a turnover, and somehow the ball ended in my hands. attacked the rim, got the and1, made the freethrow. got fouled again after that, made 1 of 2. and we won. yippee!

got my left quad banged into again on a layup tho.

went down to the gym after that. did 4 x 10 pullups, and 1 x 20 back extensions.

i really cant do any weights this week haha. on the last few reps on pullups, i bit abit and drew some blood. haha. end of workout.
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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 #552 on: November 17, 2010, 10:49:56 am »
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btw andrew, supercompensation happens/is planned after a GPP/hi vol phase right?
why am i not doin anythin like that?
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: cowed77's time to get up!
« Reply #553 on: November 17, 2010, 12:59:26 pm »
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God damn cowed, that's some hardcore Steve Nash shit right there.
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cowed77

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Re: cowed77's time to get up!
« Reply #554 on: November 17, 2010, 01:28:51 pm »
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5 critical points in less than a min, def best clutch performance so far bro. but no workouts thus far this week cos of the swollen mouth haha.

sure hope the next game is smooth sailing tho, dun like heart attacks.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm
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