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Messages - Coges

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121
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 05, 2021, 05:30:49 pm »
06/01/2021

Interesting note on bodyweight lost so far. This time last week I was 98.9. This morning I am 94.7. No alcohol and 99% carnivore since Monday (goal is to limit/exclude alcohol altogether and stay mostly carnivore). I know some of that will be water but what's interesting is yesterday I weighed in at 95.4 and ate approx 3,100 cals (239 protein, 232 fat, 40 carbs) and this morning I'm 94.7. I'm dreaming of hitting low 90s by the end of next week but we'll see.   

2021 Season 1- Session 3
BW- 95.4

Dense Strength - Session 3

ATG Split Squat- 10 x 5 EMOM Alternating Legs

Range Intensive Session

Dynamic Trunk Extension 1x10
Dynamic Side Bend 1x10
Deficit Extensor Stretch 1x30s

ROS Sit Ups- 3x5
Flat Bench Snatch- 3x10 (dowel only)
Hanging Scap Circles- 3x3 assisted

Elevated Bridge Hold- 2x30s
Eagle Grip Hang- 2x15s
Spine Flexion Stretch- 2x30s

Have also been doing some hip internal rotation strengthening. Very basic stuff but the difference is immediate. Massive cramping on the initial holds some some decent DOMS but this is very cool as I have huge issues especially on the right side from when I tore my hip flexor over 10 years ago.

122
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 05, 2021, 05:23:35 pm »
05/01/2021

2021 Season 1- Session 2
BW- 95.4

Dense Strength - Session 2

5 Minute Timer
Chin Up- 3, 3, 3, 3, 2
Ring Dips- 3, 3, 3, 3, 2

5 Minute Timer
Smith Curls- 6kg DBs x 5, 5, 5, 5
French Press- 10kg x 10, 10, 5, 5

Range Intensive Session

Foot Juggle x 5 mins

Standing Hip Grinder - 10 reps/side
Piriformis Stretch- 1 min/side
Alt Grip Lat Lean Away- contract relax method- 30s stretch each side with 15s contraction x 3
Standing Calf Stretch- 1 min/side
Floor Shoulder Series
Floor Quad- 1 min/side

Elbows felt great till the chin ups. Going to need to see someone again about these.

123
Haha yeah that makes more sense.

124
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 04, 2021, 03:55:28 pm »
04/01/2021

2021 Season 1- Session 1
BW- 96.3

Dense Strength - Session 1

Patrick Step Up- 10 x 10 @ bw (EMOM- alternating legs)

Seated GM- 5 min timer- bar x 20, 30 x 10, 35 x 5

Wall Tibialis Raise- 20" from wall- 5 min timer- 15, 15, 10, 10, 10, 10, 10 (70 total reps)


Range Intensive Session

Foot Juggle x 2  mins
Front Stretch Kick Series x 2- leg swings, iso hold, pulses, stretck kicks

ROS Jefferson Curl (toes elevated)- 3x5@6kg
ROS Donkey Calf Raise (toes elevated)- 3x10
Hanging Tuck L-sit- 3x15s
Natural Leg Extension (shoulders to bench)- 3x5

Long Lunge Hold- 2x60s (no rest between legs  :'()

Head to Toe Pulses- 3x30 (no rest between legs)

Front Split Check In - (see below- pretty much the same depth as late last year but with a greater level of comfort- this is also a 10s check in whereas I probably should have stayed here for 60s to get some more range)
Standing Pike- 60s


125
I was doing some calculation and my math is not that great but I am getting a strange answer.

If the ceiling height in my living room is 93.5", it can't be 83.5" as my reach is 7"4 and I can't reach the ceiling so 93.5".

If I jump I can get my head 3" away from the ceiling based on camera side view near the ceiling.

Which brings my height from ceiling to top of head is 22.5" as I am about 5'8 upright head up stretched.

Since my reach is 7'4, which is 20" higher than top of my head.

That would bring my reach when jumping my highest now would be 22.5" + 20" + 7'4 = 130.5"

Rim height is 10 feet, which is 120", this would mean that right now I can get my fingertips 10" above the rim.

That's just my standing vertical jump, which is crazy and unbelievable and just don't believe it's right and something has gone wrong.

So that would give you a 42.5" standing VJ. That would be sick.

126
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 03, 2021, 09:27:03 pm »
Happy New Year boys!

Pretty stoked for this year to come. Have my first three months blocked out to properly rebuild my body and get to my leanest state ever. Have had some hip, back and elbow problems the last 6-12 months and am finally getting that shit sorted. I'm restarting the kneesovertoesguy Dense Strength today for the first three month block. Going to be great for work capacity and body comp. Currently sitting at 96.3kgs. Waist is around 36" and realistically need to get to probably mid 80s or a 33" waist to get as lean as I want. Eating basically a meat based diet right now which is too easy. 90-95% meat and eggs with some cheese and the occasional veggie thrown in. No energy lags or cravings which is great.

Training to come later. 


127
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 01, 2021, 12:23:25 am »
2021 synopsis
coges is right on instagram, it's time to start working on getting leaner. i will clean up my diet and commit to running 2x a week while doing the recomp thing for a while. And then cut to say sub 95kg.

Right now im in noman's land on strength (115kg squat, 62kg ohp, 90kg bp) .. so if i start cutting now i'll end up achiving nothing. need to get those numbers to around 120/62.5/92.5 worksets, and maintain it for say 3 weeks, before i can start a cut, so i can have a chance to maintain them.

For now staying under 100kg and getting stronger, faster and fitter is a good idea.

I'm right there with you mate. I'm doing a full reset though. Jan -> March = Shred city haha

128
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 21, 2020, 07:03:31 pm »
Have been training and doing the stretching sessions. Just not logging. Lots of family and work stuff right now so will get back to logging in the new year.

Merry Christmas all.

129
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 20, 2020, 04:54:09 pm »
maybe it'd be better to back off on heavy-duty stretching, if you're hurt and you're just thinking about "getting through most of it"?

That's a fair comment. What I've noticed the last few days is that I feel 100% better after one of these sessions. They follow a fairly structured set up including warm up, some strength component and an intensification exercise right at the end. My problem comes from back to back strength and end of range strength exercises. Doing squats then single leg good mornings was the main cause of this "injury". I've done this before with good mornings and jefferson curls.

I'm now doing kneesovertoesguy's dense strength program plus the stretching. Going to use this next 2-3 months to rebuild and get back to a better state.     

130
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 13, 2020, 06:47:56 pm »
I've done it again. Bloody back/hip flexor. After Wednesday's squats and the SL good mornings my right side has been shot. Trained some upper body on Saturday but that's all. Am going to keep on with the stretching program but throw the towel in on the squatting program...again. Stretching program has some intense stretches in it but I should be able to get through most of it. Will add in upper body work and whatever lower stuff I can do while I sort this shit out. 

131
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 09, 2020, 05:22:12 pm »
Wednesday 9/12/2020- Splits and Squats Day 10
Bodyweight- 95 even- have been eating more and weight has stabalised. Need to lock this shit down. Really want to get to 90-91 by Xmas

Warm Up

Juggling - 3x60s
Supine External Rotation- 3x30s
Seated GM with 3s Pause- 3x5

Strength

2s Mid Range Pause Squat- 5x3 @ 90kg with 1 min rest between sets

SL Good Morning- 5x3@25kg
Pull Ups- +2.5kg x 5, 5, 5, 5, 3

ISO Back Ext- 3x10s
False Grip Ring Rows- 8, 8, 6 (feet further out and legs straighter than last week)
Standing QL Lift- 3x5@20kg

Flexibility Session - Immediately After Strength

Half Front ISO & Front Kick- 1x30s + 10

Tibialis Stretch- 2 mins
Couch Quad Stretch- 2 mins
Half Kneeling Hamstring- 2 mins (worst stretch ever)

Valslide Lunge- 1x5/side with 3s pause
Half Kneeling Hip Flexor- 1x5s/side
Long Lunge Pulse- 1x10/side with 3s pause

Long Lunge Hold- 2x30s
Seated Pike Lift- 2x5

Absolutely trashed after this session. Legs, hip flexors, QL, all done. Was having ab cramps on that last set of pike lifts. Great but done.

132
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 08, 2020, 06:03:09 pm »
Tuesday 8/12/2020- Splits and Squats Day 9

Strength

30 Degree Incline Bench (no arch)- bar x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10

Flexibility

Twisting Circles- 1x60s

ROS Shoulder Series- 1x10s in each position
ATYL Series- 1x10s in each position
Alternate Grip Lat Lean Away- 1x60s

Internal Rotation Liftoffs- 1x5
Kneeling Shoulder Extension- 1x30s
Xiao Peng- 1x10

Passive One Arm Hang- 3x10s/side
Inner Range Bicep- 3x10

133
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 07, 2020, 04:44:53 pm »
Monday 7/12/2020- Splits and Squats Day 8

2PM Stretching Session

Half Side ISO & Side Kick- 1x10/side

Piriformis- 2min/side
Standing Hamstring Stretch- 1x10+30s/side
Bear Sit Stretch- 2min/side

Half Kneeling Side Bend- 1x5
Straddle Leg Lift- 1x10 (these sucked so bad)
Elevated Pancake Hold- 1x60s

Pancake Pulse- 3x20
Hero Pose- 3x30s


6PM Strength Session

3 Ball Juggle- 3x60s
Cross Bench Pullover- 3x5
Seated GM- 3x5

3 Position Pause Squat- 5x2@90kg

Hack Deadlift- 110 x 2 x 3, 120 x 2 x 2

Ring Dips- bw x 5, +2.5 x 5 x 4
KOT Sissy Squat- 5x10

Inner Range Floor Press- 3x10@19kg/side
Seated SL Compression- 3x5/side

Squats felt great again. Far more upright back position and great strength out of the hole. Squats and deads sets were all done in approx 5:30s each too. 

134
I a also agree with Andrew's approach.  And i mean i agree 100% , i couldn't have written it better, or even that good, trying to express my own POV on this.
Just 2 quick notes : 1) it is a matter of personality too. This approach suits me perfectly but im a big time procrastinator. 2) In that approach, there will always be a lot of "what if?"s. Even when you achieve targets, you always wonder what u could reach if fully committed. You gotta be able to live with that.

i think i've written about this before on here but if so it was years ago, so: this is the reason i started down the dunking path in the first place 10+ years ago. got to the end of college realizing that i'd never really gone balls-out at a really difficult goal. i got a BA and went to the junior olympics and got a job, had friends, had had girlfriends, but basically by coasting on my privileges and whatever natural gifts i have. i'd never really committed to ultimate, so i wasn't that great at it. my family couldn't afford for me to really commit to fencing, so i topped out by going 1-4 and finishing ~160th out of ~200 at the JOs. i was a B or B+ student in high school because my work ethic was, shall we say, average. but i did some neat extracurriculars and crushed the SAT (a garbage test designed to reward people like me) so got into a good university.

one of my good friends in college was a straight-A student who worked relentlessly hard. she applied herself diligently to school and also got involved in some organizing stuff. at some point in college, comparing myself to her, i self-diagnosed as a coward. i started to understand not working hard is a defense mechanism: if i can do well enough at X or Y without pouring myself into it, well, i'm sure i could have aced it like those other people if i'd just worked harder. or if i do badly at it, then i could have done well enough if i'd tried. dunking was a goal that i knew i would have to work very hard and very doggedly at if i had any hope of reaching it. in other words, i'd have to fully commit. i suppose it helped that it had no extrinsic value.

in retrospect, i think "cowardice" is probably too harsh or too judgmental a word. and the fact of the matter is, if my parents could have paid for more coaching, i doubt i'd have reached the elite tier anyway. i'm just not that athletic. if i'd studied harder in high school or college, what benefit would have accrued to me that i didn't get from my B+ GPA? i might have become a marginal elite ultimate player, actually, because the pool is still relatively small and if you've got great skills you can overcome a lack of speed. but i'd never have been a star.

the thing is, i'm a basically happy person. part of me wishes i was more crazily committed to a particular goal, there's something romantic and amazing about people who just go for it 100%. but i'm just not. and i'm not sure i'd trade my general contentment for the drive to be exceptionally great at something.

point being, i'm learning to live with the "what ifs." playing guitar is a case in point: i'm a true beginner in my mid-30s, and wouldn't it be nice if i'd started 20 years ago? but i didn't, and it's okay. similar with running. wouldn't it be nice if i didn't have so many other interests, or if i were naturally faster, or if i weren't so injury prone, or if i were willing to sacrifice more to keep to a strict schedule? well, no (except the injury part), and in any case it's a moot point. i am who i am. the dunk journey did teach me to be more disciplined and more dogged, and it inspired in me the desire to be really fit. but it didn't fundamentally change my personality.

I think there's some really salient points in here.

Cowardice is a big one for most people I think. More simply it's fear of failure which is actually the fear of what other people will think of us if we do/don't do a particular thing. If we fail will they laugh at us, leave us, no longer be friends, etc. All of these are often untrue as often no one cares if you fail at these things. (See Robert Glover's - No More Mr Nice Guy).

I have nothing to back this up but I believe the ability to commit 100% is a genetic thing. When I think of anyone who has that singular focus it's been with them from day 1.


135
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 06, 2020, 04:14:49 pm »
Saturday 05/12/2020- Splits and Squats Day 6

90 mins hapkido class. We're back to contact training which is great. We're still training outside which is also great. We're breakfalling on grass which isn't great. It's generally soft with a hard patch thrown in every now and then. I found a few of those and am sore AF on my right glute and upper back. Oh well.

Was meant to have a stretching session but I moved that to tomorrow.


Sunday 06/12/2020- Splits and Squats Day 7 

Standing Hip Grinder- 1x10
Standing Straddle Pike- 1x60s

Straddle QL Series- 3x5+10s
Bear Sit Stretch- 3x30s- this is an awesome stretch. Never done it before and it's gold.
Internal Rotation Stretch- 3x30s

3 Step Horse Stance Squats- 2x5@10kg
ISO Pancake Stretch- 2x30s

Side Split Push Ups- 1x10@30s- these are complete evil.

 

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