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Messages - Coges

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136
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 04, 2020, 03:58:04 pm »
Friday 4/12/2020- Splits and Squats Day 5

Warm Up

Juggle- 3x60s
Alt grip hang x 15s x 3
Piriformis Capsule Combo Stretch - 3x60s (this sucked)

Strength

Squat- 5x5 @ 80

Zercher Jefferson Curl- bar x 5, 25 x 5, 5, 30 x 5, 5

BTN Press- 5x5 @ 40

Lu Raises- 3x10 @ 5's
Wall Tib Raises- 3x15
Ab Roll Out- 3x3

Squats were automatic today. I know it's only 80kg but it's like I was on rails. No sideways shifting. No forwards or backwards movement. Everything was perfect. Awesome session.

Also, I checked ahead and I get to test my new squat 1RM and the 25th is a rest day!!! Perfect timing.

137
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2020, 03:52:22 pm »
Mate I feel your pain. In the past I have always filled my plate too full and as a consequence I don't get the best out of anything. I also often found that I would detour from something just when I needed to double down and get a breakthrough. My 2c is to suck it up, recommit and go for the 18:xx. 

138
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 03, 2020, 03:47:38 pm »
Thursday 03/12/2020

Flexibility Session

Squat to Pike- 1x10
Assisted German Hang- 1x30s
Standing Calf Stretch- 1x60s
SL Pike- 1x30s

Front Stretch Kick Session
Leg Swings x 10
Active Hold x 10s
Pulses x 10
Stretch Kicks x 10

Side Stretch Kick Series
Leg Swings x 10
Active Hold x 10s
Pulses x 10
Stretch Kicks x 10

Donkey Calf Raise 3x10
Hero Pose 3x30s

Strength

30 Degree Incline Bench (flat back no arch) - bar x 10, 30 x 10, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 60 x 6, 6

Tested my 3 step horse stance for the upcoming flexibility cert. Position wise depth and back angle are good. Lasted 45s and need to get that to 2 mins. 


139
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 03, 2020, 03:39:01 pm »
Quote from: maxent on December 03, 2020, 11:14:50 am
Calf Raises (smith was taken did them with barbell which i had like zero rom .. weird how age does that to you)

Mate that's not age. Surely no one gets range on a calf raise just using a barbell. There's no way to balance that properly.

140
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 02, 2020, 04:55:10 pm »
Tuesday 1/12/2020- Splits and Squats Day 2

Strength

Incline Bench (flat back no arch)- bar x 10, 30 x 5, 40 x 5, 50 x 5, 60 x 6, 55 x 8, 50 x 10

Flexibility

Couch Stretch- 3x30s
SL Pike- 4 1/4 reps x 5 x 3
Long Lunge- 3x5 with 5s hold at top
Seated Double Leg Pike Lift- 3x10

Front Split Check in - 1x60s/side
Half Kneeling Hip Flexor- 3x5 with 3s hold at top
Standing Pike- 1x60s

Lowest front split and standing pike to date. This shit works so well it's not funny.


Wednesday 2/12/2020- Splits and Squats Day 3
Bodyweight- 94.4

Warm Up

Juggle- 20s, 52s, 40s
Supine External Rotation- 3x30s
Seated GM with 3s Pause- 3x5

Strength

Mid Range Pause Squat- 5x4 @ 80kg with 1 min rest between sets

SL Good Morning- 5x3@20kg
Pull Ups- 5x5@bw (no elbow pain here at all)

12" elevated Nordic- 9, 5, 7
False Grip Ring Rows- 3x10
Standing QL Lift- 3x5@20kg

141
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2020, 04:44:19 pm »
Quote from: adarqui on December 01, 2020, 10:20:39 pm
felt like taking two days off from "lifting". weekends are rough w/ farm life + some lifting. seems like i'll always be taking monday's off now.. and maybe tuesday's.

many hours of pickaxe/saw/shovel etc on the weekends makes it hard to lift on monday without getting a bit too much into a hole for tues/wed/thurs/fri.

all good.

hope to hit some stuff tmw!

weather was ~52 F today .. absolutely beautiful out. golden sunrise w/ "cold" weather this morning was epic.

pc!

Mate you're going to be a beast with that farm strength coming on.

142
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 01, 2020, 08:43:29 pm »
Quote from: vag on December 01, 2020, 10:33:03 am
Quote from: Coges on November 30, 2020, 06:35:57 pm
Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Ah, the famous coges-myo-reps method : knock a couple of reps with world record weight, then do drop-sets with 10% of that weight! Brilliant!!!!
:trollface:

Hahahaha just don't tell Eddie or Thor. I don't want to upset their rivalry.

143
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 30, 2020, 06:35:57 pm »
Monday 30/11/2020- Splits and Squats Day 1

Warm Up

Juggle
Cross Bench Pullover with 3s pause
Seated GM with 3s pause

Strength

3 Position Pause Squat- 80 x 3, 3, 3, 3, 3 (EMOM)

Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Dips- 5, 5, 5, 5, 5
KOT Sissy Squat- 10, 4, 2, 0, 0 (left knee got caught right below patella)

Inner Range DB Press- 10 x 10, 14.5 x 10, 19 x 10
Hanging Knee Raises- 3x5

Squats were good. Dips were great though. I have never felt so strong on the dips. Strong through the entire range. Has to be the recent addition of no arch benching. It's the only change I've made that would make sense. Cannot overstate how great they felt. Will add weight next week.   

144
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 29, 2020, 05:35:42 pm »
Saturday 28/11/2020

Strength

Squats-
bar x 10, 40 x 5, 60 x 5, 80 x 3, 100 x 1, 120 x 1, 130 x 1

Bench-
bar x 10, 40 x 10, 50 x 10, 10, 10, 8, 6

Squats felt great. 130 moved pretty well and I probably had another 10kgs or so which would be in line with my 140 from a month or so ago. Decided to keep it conservative and use the 130 as my training max for the upcoming program which has a lot of pause squats in it. Cannot wait. Btw, excuse the dramatic music haha. Got caught up in copyright claim with some Rage Against the Machine.
<a href="http://www.youtube.com/watch?v=__j2IBbqm2w" target="_blank">http://www.youtube.com/watch?v=__j2IBbqm2w</a>

 

145
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 29, 2020, 05:02:30 pm »
Quote from: vag on November 29, 2020, 08:03:29 am
28 November

'Tempo' workout ++

2K warmup
3K tempo : 4:45 / 5:05 : 5:03
3K cool down

Total 8K @ 52:11

Awesome! 3K @ 14:53 is bigtime  :personal-record: at this course, plus it broke the milestone of 5:00 average pace.
As a comparison quantity, my all time 5K PR at this course is 26:50 , pace 5:22.
Was faster than "tempo" though, closer to time trial, definitely not all out though, proof is i did 3K more afterwards.
I feel i am the fittest/fastest ever, i gotta embed some PR attempts in my program.

Nice!

I like the idea of getting some PRs while you can. Too often we build and then miss those moments to lock in a new standard.

146
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 26, 2020, 05:43:41 pm »
Friday 27/11/2020

Bodyweight- 94.9- lightest I've been since March this year. I can see the light at the end of the tunnel lol. Only another 5-7kgs to go  :o Waist is down to 35.6" too which isn't far off where I need it to be. Ideally I'm at 34" and then I can build back up from there. I still think I need to be a leanish (12%) 100kg. Not sure I'll get there but I'm going to lean bulk as soon as I get to that 34" waist.

I'm also going back to the splits and squats program on Monday too. As much as I've enjoyed the freedom of doing whatever I want the last few weeks that's also the problem. I squatted 140 off the back of this program a few months back and am going to see where it gets me over the next few months. I will need to add an extra upper body session or two in but that's fine too. The best part is I need to test my 1RM today in preparation  :headbang:


147
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 26, 2020, 05:37:58 pm »
Thursday 27/11/2020

Range of Strength Sprint- got through 3 rounds. Still dealing with golfer's elbow which is shit on straight arm work like the bridge. It's getting better but slowly.
1.a) ROS FRENCH PRESS- 3x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 3x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 3x5
1.d) BACK BRIDGE HOLD 3x10s -elevate legs


148
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 26, 2020, 05:34:07 pm »
Quote from: LBSS on November 26, 2020, 09:50:36 am
re: cardio, maybe try incline walking on the treadmill? that's something i know lyle used to recommend for bodybuilding. boring but you could, like, read a book.

Second this. Walking is my favourite cardio right now. Walk the dogs and listen to a book. Great idea.

149
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 25, 2020, 11:12:54 pm »
Quote from: adarqui on November 25, 2020, 11:01:52 pm
those front split photos you posted were nuts.

man i've never come close to anything like that in my life. lmao.

Haha thanks mate. I'm so close to flat bagging it I can't wait. I probably want that more than a 150kg squat before the end of the year.   

150
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 25, 2020, 02:46:17 pm »
Wednesday 25/11/2020

Strength

Deadlift
bar x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 5, 140 x 5

Jefferson Curl- 5s pause at bottom of each rep
6kg x 5, 20 x 5, 30 x 5

Slow DB Hammer Curl
3 x 10 @ 10kg

Range of Strength Sprint- Front Splits- only got through 3 rounds
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side

Front split keeps getting closer and closer. Both are stopped by my hip flexors though. Especially my right one which is tight AF. Might throw in some extra work just for those with this stretch. It's an absolute prick of a stretch and is super painful at the lower levels but it works incredibly well.

<a href="http://www.youtube.com/watch?v=qHwyBHS6MQs" target="_blank">http://www.youtube.com/watch?v=qHwyBHS6MQs</a>

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