Author Topic: cowed77's time to get up! (Read 354707 times)

cowed77 · « **Reply #90 on:** March 05, 2010, 10:45:24 am »

oooh yea, forgot abt the leverages thingy...

cowed77 · « **Reply #91 on:** March 08, 2010, 11:56:06 am »

week 18
Hang cleans
5 x 30
3 x 40
3 x 50

RDL
5 x 50
5 x 60
5 x 70
5 x 70
5 x 80

shit form on the last set...

OHP
10 x 20
8 x 25
5 x 30
5 x 35
5 x 40
5 x 45
10 x 30

Stepups
3 x 60
3 x 80
3 x 90
3 x 100
3 x 110
3 x 115

Neutral pullups
4 x 10

Front DB raises, both arms together
2 x 10 x 7.5kg (each hand)
10 x 10

EZ bar bicep curls
2 x 15 x 10 (5 each end)

rebounding quick lunges
2 x 12 contacts each leg

cowed77 · « **Reply #92 on:** March 09, 2010, 11:06:00 am »

week 18
100 treys, abt 50 from each elbow, a handful from the baselines..
damn 1st time i did something like this. felt good after i was done.

some shoulder rotation prehab on the machines.
not exactly sure what i was doing, but basically some rotation thingy.

just 10 lbs or so though. think i must make for a lousy puncher.

REA squats
5 x 40
5 x 50
5 x 60

hanging leg raises
2 x 12

lateral ankle hops
2 x 15 seconds

front/back single leg ankle hops
2 x 15 contacts each leg

was actually trying to do somethin i saw in adarqui's videos, the one in which the guy was hopping back and forth in a clockwise 8 point dpad rotation. but i found out that i was terribly coordinated, and couldnt do it properly hahaha!

adarqui · « **Reply #93 on:** March 09, 2010, 02:58:59 pm »

Quote from: cowed77 on March 09, 2010, 11:06:00 am

week 18
100 treys, abt 50 from each elbow, a handful from the baselines..
damn 1st time i did something like this. felt good after i was done.

some shoulder rotation prehab on the machines.
not exactly sure what i was doing, but basically some rotation thingy.

just 10 lbs or so though. think i must make for a lousy puncher.

REA squats
5 x 40
5 x 50
5 x 60

hanging leg raises
2 x 12

lateral ankle hops
2 x 15 seconds

front/back single leg ankle hops
2 x 15 contacts each leg

was actually trying to do somethin i saw in adarqui's videos, the one in which the guy was hopping back and forth in a clockwise 8 point dpad rotation. but i found out that i was terribly coordinated, and couldnt do it properly hahaha!

get better at it!

sign of ankle strength/stability/power.

cowed77 · « **Reply #94 on:** March 09, 2010, 08:55:13 pm »

yea... i'll definitely keep trying, thanks for the input.
sprained both ankles before, some of the left metatarsal bones of the left foot ache sometimes when doing stuff, some niggling pain... not sure why ahha, but i think it might affect the energy transfer..

say adarq,
do u have any recommendations on my training? like perhaps to go thru a gpp/strength/power phase block or somethin like that?

way im doing stuff now, its like a gym session, followed by a 'plyos' session (bounds, depth drops, depth jumps and the like..) did this as a suggestion by jackw.

i knw u said somethin like to just keep doin what im doin now haha, but i was just wonderin if i could perhaps optimise my training, mayb there's some weak areas i could target or something.

cowed77 · « **Reply #95 on:** March 11, 2010, 08:05:45 am »

week 18
REAs
3 x 30
3 x 40
3 x 50
3 x 60

Squats
5 x 70
5 x 80
4 x 90
4 x 100
3 x 110
3 x 3 x 115
5 x 100
10 x 80

first set of 115 felt tough... but the weights practically flew up on the 2nd set...
3rd set was tough though.

Bench
8 x 30
5 x 40
5 x 50
5 x 60
3 x 70
5 x 80
2 x 3 x 85
5 x 70
12 x 60

dumbbell walking lunges
5 x 17.5 each hand
3 x 5 x 20

EZ bar biceps curl
10 x 12.5 (total weight not inc bar)
15 x 10
15 x 10
20 x 10

adarqui · « **Reply #96 on:** March 11, 2010, 04:25:45 pm »

Quote from: cowed77 on March 09, 2010, 08:55:13 pm

yea... i'll definitely keep trying, thanks for the input.
sprained both ankles before, some of the left metatarsal bones of the left foot ache sometimes when doing stuff, some niggling pain... not sure why ahha, but i think it might affect the energy transfer..

say adarq,
do u have any recommendations on my training? like perhaps to go thru a gpp/strength/power phase block or somethin like that?

well, you can only get to the gym 1x/week you said? so I don't see much you could do weightlifting-wise. You can do bodyweight movements/reactive movements throughout the week, but weightlifting multiple times per week isn't happening.

Quote

way im doing stuff now, its like a gym session, followed by a 'plyos' session (bounds, depth drops, depth jumps and the like..) did this as a suggestion by jackw.

i knw u said somethin like to just keep doin what im doin now haha, but i was just wonderin if i could perhaps optimise my training, mayb there's some weak areas i could target or something.

well you could train much differently if you could access the gym more than 1x/week, so.. until then just keep trying to progress your weights with this 1x/week approach.

pc

cowed77 · « **Reply #97 on:** March 11, 2010, 08:09:17 pm »

What wud ur opinion be if I could commit 2 days a week to training, or rather to the weights room?

adarqui · « **Reply #98 on:** March 11, 2010, 08:22:22 pm »

Quote from: cowed77 on March 11, 2010, 08:09:17 pm

What wud ur opinion be if I could commit 2 days a week to training, or rather to the weights room?

something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1

Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2

cowed77 · « **Reply #99 on:** March 14, 2010, 04:42:26 am »

week 18
had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

playing with bigs made everything easier hahahaha...

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.

i think i should be able to hit the gym twice for the coming month or so...
will be planning something based on ur layout adarq.

adarqui · « **Reply #100 on:** March 14, 2010, 04:59:07 am »

Quote from: cowed77 on March 14, 2010, 04:42:26 am

week 18
had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

playing with bigs made everything easier hahahaha...

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.

Quote

i think i should be able to hit the gym twice for the coming month or so...
will be planning something based on ur layout adarq.

nice.. we'll pick a few movements and focus on improving those bigtime.

pc man

cowed77 · « **Reply #101 on:** March 15, 2010, 10:32:13 am »

week 19
double leg hops (broad jumps)
4 trips across the court

Squats
5 x 60, 70, 80
4 x 90, 100
3 x 110
3 x 115
3 x 120
3 x 110
3 x 115

OHP
10 x 20
8 x 30
6 x 35
5 x 40, 45
4 x 40
7 x 30
12 x 25

wanted to shoot for 4 and 8 reps, but failed..

walking dumbbell lunges
5 x 17.5
4 x 5 x 20

rebounding quick lunges
3 x 15

EZ bar biceps curl
2 x 20 x 10kg

cowed77 · « **Reply #102 on:** March 15, 2010, 10:39:56 am »

Quote from: adarqui on March 11, 2010, 08:22:22 pm

something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1

Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2

say adarq,
would something like this be alright?

Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges

Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops

for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?

adarqui · « **Reply #103 on:** March 15, 2010, 10:58:49 am »

Quote from: cowed77 on March 15, 2010, 10:39:56 am

Quote from: adarqui on March 11, 2010, 08:22:22 pm

something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1

Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2

say adarq,
would something like this be alright?

Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges

Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops

for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?

sup man, based on the example given, i'd go like:

Day 1
- warmup
- some kind of "plyo": double or single leg bounds

- squats (shooting for higher weightages)
- walking lunges
- bench
- OHP

- rebounding quick lunges
- finish with core stabilization + arm/shoulder assistance

Day 2
- warmup
- some kind of plyo: double or single leg bounds

- squats (shooting for higher vol)
- stepups
- pullups
- rows

- lateral ankle hops
- finish with core circuit + arm/shoulder assistance

so, after the warmup/plyo, the rest of the routine should be about 45-50 minutes NOT including core circuit+assistance. That last ten minutes should be core + the arm/shoulder stuff you like doing, going all out, high pace.

doing it like this, you can go nuts on day 1 on push, and go nuts on day 2 on pull.

cowed77 · « **Reply #104 on:** March 16, 2010, 03:30:24 am »

doin two pushing/pulling motions in the same day... i probably cant do too much on one of them..

can i do the rows on the machines? cos when i do bent over rows, i feel my lower back tiring...

actually i have no idea what assistance exercises to do, i just picked something from that slrvj toolbox article u did..
what would u recommend?

also, what is this arm/shoulder assistance thing u talkin abt?

Adarq.org

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Author Topic: cowed77's time to get up! (Read 354707 times)

cowed77

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