Author Topic: cowed77's time to get up! (Read 354668 times)

cowed77 · « **Reply #30 on:** January 04, 2010, 09:40:10 pm »

not sure why, but probably due to the recent introduction of plyos and the weekly games, im experiencing some aching (tendonitis) in my left knee...

sure hope it clears up asap...

adarqui · « **Reply #31 on:** January 05, 2010, 04:41:23 am »

Quote from: cowed77 on January 04, 2010, 09:40:10 pm

not sure why, but probably due to the recent introduction of plyos and the weekly games, im experiencing some aching (tendonitis) in my left knee...

sure hope it clears up asap...

"Happy New Year everyone!

500m fast jog

5 x 50m dashes, 75-85% intensity

3 x 5 bounding

3 x 5 single leg depth jumps, off mid shin height

3 x 8 single leg rebounding box jumps, mid shin height

2 x 5 single leg depth jumps, height just below knee cap

2 x 5 depth jumps, height a few inches above knee cap

4 x 10 pullups

2 x 5 depth drops, done by jumping off a knee height bench
"

thats a ton of work.. if you're feeling tendonitis-like feelings in your knee then i'd cut alot of that out, especially the single leg dj's..

in the example original outline i pasted you, you'll notice it doesn't have a ton of plyo/reactive exercise volume.. instead, you pick a few and do them prior to lifting.. i'd reevaluate a bit, you don't want to develop any real tendonitis.. and since you're in season, sessions will have to be at least 3-4 days apart for the most part unfortunately.

cya

LBSS · « **Reply #32 on:** January 08, 2010, 09:42:37 pm »

I second that bout the volume. Seems way too high. Read Charlie Francis's stuff about sprint training and intensity. Not specifically relevant to this but the principles are the same.

cowed77 · « **Reply #33 on:** January 12, 2010, 04:58:43 am »

done last week, but didnt update...

tried some explosive or speed squats, just trying to get up as fast as possible.

some warm up sets.
50kg x 3
60 x 3
70 x 3
80 x 3 x 3

beyond 80kg, speed was noticeably slower already, so did 2 more sets at that weight.

pullups
5 x 8

lateral raises
10kg each hand x 4 x 10

hanging straightlegged raises
4 x 8

barbell step up
singles from 50kg to 80/90kg, cant remember :/
3 triples at the weight i stopped, ie 80/90 haha.

cowed77 · « **Reply #34 on:** January 14, 2010, 08:25:35 am »

week 8

speed squats
3 x 50kg
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95
3 x 95

last set was more a regular squat haha, not much juice left, so i stopped.

pullups
3 x 8
1 x 10
1 x 8

tried to get 2 last sets of 10, but also no more juice left.

barbell stepup
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90

hanging leg raises
5 x 10

hang cleans
4 x 40kg
4 x 50kg

anybody here has experience with leucine?
cos normally during my workout, i take in a serving of xtend + glucose.
today i added in some leucine, and i was blasting thru all the sets, except for the last one for each exercise, after which i stopped and moved on.

adarqui · « **Reply #35 on:** January 14, 2010, 09:08:09 pm »

Quote from: cowed77 on January 14, 2010, 08:25:35 am

week 8

speed squats
3 x 50kg
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95
3 x 95

last set was more a regular squat haha, not much juice left, so i stopped.

pullups
3 x 8
1 x 10
1 x 8

tried to get 2 last sets of 10, but also no more juice left.

barbell stepup
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90

hanging leg raises
5 x 10

hang cleans
4 x 40kg
4 x 50kg

anybody here has experience with leucine?
cos normally during my workout, i take in a serving of xtend + glucose.
today i added in some leucine, and i was blasting thru all the sets, except for the last one for each exercise, after which i stopped and moved on.

cool.. nope no experience with leucine here, other than taking protein supps with it included.

cowed77 · « **Reply #36 on:** January 15, 2010, 10:21:38 pm »

oooh... haha, mayb its just a placebo :p
so, is this current workout scheme ok, or is it still too much volume?
not too good at programming i must say ahha.

adarqui · « **Reply #37 on:** January 16, 2010, 01:04:04 am »

Quote from: cowed77 on January 15, 2010, 10:21:38 pm

oooh... haha, mayb its just a placebo :p
so, is this current workout scheme ok, or is it still too much volume?
not too good at programming i must say ahha.

well the last few workouts you listed look fine in terms of volume, as they are work-up sets.. alot of it is 'warmup volume' (workup-volume).. it's your plyo workouts that had way too much volume.

why do the hang cleans at the end? do you still feel fresh by then?

i personally would do them before or immediately after the speed squats.

cya

cowed77 · « **Reply #38 on:** January 16, 2010, 01:51:43 am »

haha bingo. after finishin up, i still felt alive, so just did abit of them to work abit.

cowed77 · « **Reply #39 on:** January 19, 2010, 04:08:46 pm »

speed squats
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95
3 x 100
3 x 102.5

pullups
3 x 8
2 x 10

barbell stepups
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95

hanging straight leg raise
5 x 10

overhead press
5 x 30
5 x 40
5 x 45
3 x 45

actually was shooting for 5 reps, but failed at the 3rd one haha...

cowed77 · « **Reply #40 on:** January 19, 2010, 06:56:59 pm »

first time doing OHP, was pretty tough. a compound movement that i cant do my BW in... will be tryin to hit 1x BW for that, without hurting my back or anything... tho i think it prolly has no carryover to jumping...

i realise there's alot of shit out there that i havent tried yet...
LDISOs (wat are they??), that winding thing i read somewhere...

what does LDISO stand for?
right now, before a game, i do some glute bridges, and some BW squats, also advocated somewhere haha...

but this LDISO thing i see, its like everyone is experiencing mad gains, and i want in!
for a squat iso, what do i do, squat down till parallel, and hold for a few mins?

cowed77 · « **Reply #41 on:** January 19, 2010, 07:00:22 pm »

just thinkin out loud... been a few weeks since i last did any bench presses... just couldnt find the time to work it into a session.
though i've been doing some pushups at home, sure hope i can get some work in under the bar as well...

adarqui · « **Reply #42 on:** January 20, 2010, 02:27:10 am »

Quote from: cowed77 on January 19, 2010, 06:56:59 pm

first time doing OHP, was pretty tough. a compound movement that i cant do my BW in... will be tryin to hit 1x BW for that, without hurting my back or anything... tho i think it prolly has no carryover to jumping...

i realise there's alot of shit out there that i havent tried yet...
LDISOs (wat are they??), that winding thing i read somewhere...

long duriation isometrics.. tons of different ways to do them, overcoming (trying to overcome some resistence), or yielding (resisting some load)..

LDISO's as they are currently talked about, include lunge/pullup/pushup/ghr/squat "holds".. how they are performed varies, i'd check out alexv's stuff for details on them.. he makes use of them.

Quote

what does LDISO stand for?
right now, before a game, i do some glute bridges, and some BW squats, also advocated somewhere haha...

but this LDISO thing i see, its like everyone is experiencing mad gains, and i want in!
for a squat iso, what do i do, squat down till parallel, and hold for a few mins?

where are the mad gains? i have yet to see anyone demonstrate any significant gains from them, especially in the LDISO only crowd (people who only do the isos and dont lift).

for a pushup LDISO, you can either go down into lowest position and "hold" that position, or, you can actively try and get lower (only possibly if your hands are on elevated handles etc).. actively pulling yourself into position feels pretty odd.

peace man

cowed77 · « **Reply #43 on:** January 24, 2010, 11:20:40 am »

dashes
4 x 50m, near max effort

was winded after it, amazing what a difference of 10% effort makes...

pullups
4 x 10

depth drops
4 x 5, abt a few inches above knee.

adarq, dinno u're a mod at tvs.
i think i read it off there, how ppl were gaining anywhere from 1-4 inches, just by doing LDISOs...
how do i do a version for the quads and glutes, or generally just the legs?
think imma try it.

abt the depth drops, i was trying to do it like the ones sihunt posted on youtube, just landing and holding...
sure hope they work.

adarqui · « **Reply #44 on:** January 24, 2010, 04:20:17 pm »

Quote from: cowed77 on January 24, 2010, 11:20:40 am

dashes
4 x 50m, near max effort

was winded after it, amazing what a difference of 10% effort makes...

pullups
4 x 10

depth drops
4 x 5, abt a few inches above knee.

adarq, dinno u're a mod at tvs.
i think i read it off there, how ppl were gaining anywhere from 1-4 inches, just by doing LDISOs...
how do i do a version for the quads and glutes, or generally just the legs?
think imma try it.

ya im mod/admin.. i havn't seen people gaining 4 inches on LDISO's though, on tvs or any other forum.. wannagetfast.com has people utilizing them bigtime, results aren't so impressive... alot of "well they feel faster" type shit.

but im not saying not to try them or anything, if you feel them working then go for it.

Quote

abt the depth drops, i was trying to do it like the ones sihunt posted on youtube, just landing and holding...
sure hope they work.

here's a good ADA vid:

#Invalid YouTube Link#

youtube.com/korfist has some other nice vert vids.. pretty sick vert vids actually.

Adarq.org

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Author Topic: cowed77's time to get up! (Read 354668 times)

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