Author Topic: cowed77's time to get up! (Read 354878 times)

cowed77 · « **Reply #825 on:** July 12, 2011, 01:25:32 am »

thx man, gotta go harder.

week 82
mon, lance week 4

warmup, prehab

sprints: 2 x ~15m
stiff leg ankle hops: 3 x 20
MR tucks: DND

jump snatch: 4 x 5 (37.5, 40, 40, 45)

squats: 4 x 5 (100, 110, 110, 110)

RDL: 3 x 7 (80, 85, 85)

lunges: 2 x 10 (60, 62.5)

calf raises: 2 x 15 (115, 115)

bench leg raises: 2 x 15

- didnt notice the weight was wrong on snatch. wanted 3 x 45.
-

progression frm last session: squats, RDL, lunges, calf raises
- a day from my 28th birthday, i'd wanted to dunk on the day as a milestone/present. unfortunate that i had to have that ankle injury, otherwise i was pretty confident i could have done it. oh well

question lance, would it be very different if i did stepups instead of lunges?

cowed77 · « **Reply #826 on:** July 13, 2011, 02:41:33 am »

week 82
tues, additional upper

s1: bench: 8 x (70, 80, 80, 80, *80, 60)
s1: rows: 8 x (50, 50, 50, 50, 50)

*7 reps. same last time dammit.

s2: OHP: 8 x (30, 35, 35, 35, 35)
s2: pullups: 5 x 8

s3: tricep rope pulldown: 8 x (30, 36, 30, *34, 30)
s3: EZ biceps curls: 8 x (20, 25, 25, 20, **12)

* 7 reps
** 12 reps

LanceSTS · « **Reply #827 on:** July 13, 2011, 03:12:56 am »

Quote from: cowed77 on July 12, 2011, 01:25:32 am

thx man, gotta go harder.

week 82
mon, lance week 4

warmup, prehab

sprints: 2 x ~15m
stiff leg ankle hops: 3 x 20
MR tucks: DND

jump snatch: 4 x 5 (37.5, 40, 40, 45)

squats: 4 x 5 (100, 110, 110, 110)

RDL: 3 x 7 (80, 85, 85)

lunges: 2 x 10 (60, 62.5)

calf raises: 2 x 15 (115, 115)

bench leg raises: 2 x 15

- didnt notice the weight was wrong on snatch. wanted 3 x 45.
- progression frm last session: squats, RDL, lunges, calf raises
- a day from my 28th birthday, i'd wanted to dunk on the day as a milestone/present. unfortunate that i had to have that ankle injury, otherwise i was pretty confident i could have done it. oh well

question lance, would it be very different if i did stepups instead of lunges?

nice job on the pr man, if you dont want to lunges for reason then do bss with the front foot far out in front instead, almost everyone that does step ups does them wrong and its a waste of time that way.

cowed77 · « **Reply #828 on:** July 13, 2011, 04:12:57 am »

its making the outside tendons behind the knees very tight...
not sure why.

i'll stick to it till it gets unbearable then, since u did prescribe lunges.

i'd get some vids up of the lunges, and the BSS. how would u say a stepup is done anw?
mayb i'll get some vids of all 3 haha.

LanceSTS · « **Reply #829 on:** July 13, 2011, 09:06:19 am »

Quote from: cowed77 on July 13, 2011, 04:12:57 am

its making the outside tendons behind the knees very tight...
not sure why.

i'll stick to it till it gets unbearable then, since u did prescribe lunges.

i'd get some vids up of the lunges, and the BSS. how would u say a stepup is done anw?
mayb i'll get some vids of all 3 haha.

See, the thing with lunges is that if you cant do them correctly, there is an issue somewhere, (often overly tight psoas) that needs to be addressed, and going away from the exercise wont fix it, it will just magnify your issue. Get a video of your form, could definitely be that as well.

A step up done correctly will involve the trail leg contributing very little if anything at all to the lift. This is not what most step ups look like, and takes some time to learn, the step up will also not help the psoas issue like a lunge will, it just goes around the problem.

LBSS · « **Reply #830 on:** July 13, 2011, 09:39:14 am »

good pistol tutorial by jimmy bathurst, including a way to get around the rear-leg-assisting-on-step-ups problem. http://beastskills.com/tutorials/tutorials/38

cowed77 · « **Reply #831 on:** July 15, 2011, 05:50:41 pm »

week 82
wed, lower. lance week 4

warmup, prehab, sprints.

stiff leg ankle hops: 3 x 20
MR tucks: 1 x 5

hang cleans: 4 x 5 (57.5, 60, 60, 62.5)

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

RDL: 3 x 7 (80, 85, 85)

lunges: dnd
calf raises: dnd

- work got to me again, by the time i finished the last set of RDL, the gym cleaner was already tugging her vacuum cleaner around

- didnt even get to stretch dammit haha.
- progression from previous week session: hang cleans barely, pin squats

cowed77 · « **Reply #832 on:** July 15, 2011, 05:52:37 pm »

played 3 20 min full court scrimmages today.
good workout, went to work in the graveyard shift after that.

sometime at work just now, like a few hours ago, the outside back of my right knee tightened the fuck up suddenly again.
not sure whats going on with it.

cowed77 · « **Reply #833 on:** July 16, 2011, 08:10:56 am »

damn, that dude is a beast. saw a few of his pics before.

i rember someone on here saying he knows the guy personally. that u LBSS?

cowed77 · « **Reply #834 on:** July 19, 2011, 01:01:22 pm »

week 83
mon, lower. lance week 5

warmup, prehab
sprints: 2 x short flat

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 40, 45, 45)

squats: 4 x 5 (105, 112.5, 112.5, 112.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- gutsy workout. after the snatches, felt something in the left knee. some sorta bruise there. warmup sets of 60 etc on squats felt weird, cos of the knee. almost wanted to call it a day, but walked around, jogged abit, massaged the knee abit. went through the session, but i dun want the knee thing to repeat dammit.

- if i were a character in a video game, the mental strength stat just went up 3 points haha.

-

progression from last week workout: jump snatch, squats, RDL, i think lunges, calf raises.

cowed77 · « **Reply #835 on:** July 19, 2011, 01:01:39 pm »

week 83
upper, week 83

warmup, prehab

s1: bench: 8 x (70, 80, 80, *80, 75, *70)
s1: rows: 8 x (50, 50, 50, 55, 55, 55)

*7 reps

s2: OHP: 8 x (30, 35, 40, *40)
s2: pullups: 8, 8, 8, 8

s3: tricep pushdown: 8 x (30, 34, 36, 36)
s3: EZ biceps: 8 x (20, 25, 25, 25)

- still cant get 4 x 8 x 80kg dammit.

cowed77 · « **Reply #836 on:** July 21, 2011, 05:18:57 pm »

week 83
thurs, lower B. lance week 5

warmup, prehab

sprints: 3 x short flats

stiff leg ankle hops: 3 x 20
MR tucks: 1 x 6

hang cleans: 4 x 5 (55, 60, 62.5, 65)

pin squats: 4 x 5 (115, 117.5, 122.5, 122.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- pretty good session.
- got my palm on the ceiling off a mini dropstep.
-

progression from last week: hang cleans, pin squats.
- ankle still not 100%, but on the bright side its better than last month.

cowed77 · « **Reply #837 on:** July 21, 2011, 07:16:22 pm »

Oh yea, I subscribed to Adam link's vertfreak product.
Went thru 4 emails, alot of selling heehee, but I'm inclined to see it thru.
Heck, I might even buy it if it's reasonably priced!

Raptor · « **Reply #838 on:** July 22, 2011, 03:32:18 am »

Quote from: cowed77 on July 21, 2011, 07:16:22 pm

Oh yea, I subscribed to Adam link's vertfreak product.
Went thru 4 emails, alot of selling heehee, but I'm inclined to see it thru.
Heck, I might even buy it if it's reasonably priced!

You western people have a lot of money on your hands don't you?

cowed77 · « **Reply #839 on:** July 22, 2011, 06:18:38 am »

Heh only the banking ppl raptor.

And I'm Chinese btw. One half of khalifa's song.

Adarq.org

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Author Topic: cowed77's time to get up! (Read 354878 times)

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