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Messages - Coges

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2191
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 07, 2015, 01:14:33 am »
Quote from: Mutumbo000 on December 07, 2015, 12:38:58 am
So I'm guessing that's 15 sets of 2 reps for 85kg on the front squat?

Yep. Based on the Justa method. Monday is 3 sets @ 70% and it increases by 2 sets every day to Sunday is 15 sets @ 70%. Upper back was fried but legs felt pretty good. The deadlifts that followed took care of the rest of the legs  ;D

2192
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 06, 2015, 07:48:55 pm »
4/12/15-

No training

5/12/15-

Spent 3 hours on the flowrider with a few of my mates. Basically a stationary wave. Looks like surfing but is a lot more like snowboarding. Shoulders are super tired afterwards from falling a heap.

6/12/15- High Frequency Program (15's baby!- 12pm)

No warm up

Front Squat-
bar x 10 (paused), 60 x 4
15 x 2 @ 85 (EMOM)

Deadlift- 
60 x 5, 100 x 3
15 x 1 @ 130 (every 30s)

Standing Press-
bar x 10
8 x 2 @ 45 (EMOM)

Chins-
bw x 5, +10 x 3, +14 x 2, +20 x 2, +24 x 1 (was using KBs instead of plates hence the weird weight progressions)

3 min handstand entries practice including 1 freestanding hold of 6s (PR)

10 min stretching and out.

Upper back is fried from FS. Had great depth and felt pretty good all the way to the end.

07/12/15-

No training today. Am sore all over. Will do some rolling/stretching/SMR tonight

2193
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 06, 2015, 07:31:59 pm »
Wow. Downvoted for having standards. Harsh.

2194
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 02, 2015, 05:50:50 pm »
3/12/15 High Frequency Program (5am)

Skipping/stretching/mobility
more bouncy bodyweight squats at high speed (these are great!)

Snatch combo- dowel only

Front Squat-
bar x 10, 60 x 3
85 x 2, 2, 2, 2, 2, 2, 2, 2, 2 (EMOM)

Deadlift
70 x 5, 110 x 3
130 x 1, 1, 1, 1, 1, 1, 1, 1, 1 (every 30s)

Standing Press
bar x 10
45 x 2, 2, 2, 2, 2

Handstand practice
2 entries every 30s for 2 mins
1 max wall hold
Shoulders/arms/body was spent by this stage. Wanted to do more but it would have ended with a faceplant for sure.

10 mins stretching and rolling.

2195
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 02, 2015, 05:26:31 pm »
Yeah Big Bang Theory is one of my favourite shows too.

2196
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 02, 2015, 12:27:45 am »
Quote from: T0ddday on December 01, 2015, 10:44:11 pm
Quote from: Coges on November 30, 2015, 06:41:30 pm

Btw, if along the way you have any feedback on my lifts/programming/whatever please comment. Even if it’s the occasional rocket  :D.

Sure, I don't know what a rocket is but imagine it's rude.  I'll try not to be... It seems like your making linear progress which is good, if your goal is getting lifts up I can't help you too much except for saying at some point you will need something that looks like periodization or to gain some weight...  I train athletes for function and specifically for sprinting so if you have more functional goals I might be useful along the way.

Haha. A rocket is pretty much what you gave Raptor. A hardline motivational talk. Kind of like a spray you'd get from a coach(not sure if just Australian lingo here).

Yeah weight gain is definitely on the cards and I plan on coming back to the vert in the not too distant future so I may call on your expertise then.

Cheers.

2197
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 01, 2015, 05:46:17 pm »
02/12/15 High Frequency Program (5am)

Warm Up
Skipping
10 mins stretching and mobility (lots of bouncy bodyweight squats- felt good)

C&J
bar x 10 (from hang)
40 x 5
60 x 2, 2, 2, 2, 2 (EMOM)

Front Squat-
60 x 5
85 x 2, 2, 2, 2, 2, 2, 2 (EMOM)

Deadlift-
60 x 5, 100 x 3
130 x 1, 1, 1, 1, 1, 1, 1 (every 20s) dropped weight from 135. Too many grinding reps. Also DL'd in oly shoes.

Standing Press
bar x 10
45 x 2, 2, 2, 2, 2, 2, 2 (EMOM)

Chins- 5 mins- start a set every 30s- lowest no of reps is your score my score is 1  :-[
4, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1 (22 reps in 5 mins- not too unhappy with that)

10 mins stretching
lat/pec/quad/hip/rolled IT bands

Resilience circuit
Parallel bent rear flyes- 5kg x 10, 10
Band Pull aparts- Orange band- 10, 10
Thick bar curls- 30 x 5, 5

And I'm spent. Everything felt pretty damn good today.

2198
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 30, 2015, 06:41:30 pm »
Quote from: T0ddday on November 30, 2015, 06:10:04 am
Quote from: Coges on November 17, 2015, 07:00:26 pm
Quote from: Leonel on November 17, 2015, 05:35:10 am
These are some lofty goals you set for yourself there but if you can push hard without major injuries and everything goes well I think it might be bossible. All the best! ;) My goals are pretty crazy too. Untill the end of university in 3 years I want to front squat 200kg for 5 reps (105 x 5 currently) and jump 1m/40" (75cm/30" at the moment) would be awesome if I'm able to do this. But we'll see  ;D

Cheers thanks mate. I don't see any point in putting major restrictions on myself. I'm never going to be an elite athlete but all these goals are reachable for someone who is strong without being an out of the box gifted athlete.

Good on you. That's a great goal. 200 for 5 would be boss! I imagine if you're squatting that then a 40" vert is definitely on the cards.

I'm never one to bash lofty goals but plans to hit marks in 18-24 months are really goals, they are wishes or dreams IMO.  You should dream big... but you should also set goals.  Programming your lifting for the next 2 years is next to impossible AND we never know what's going to happen as far as life, work, injuries (shudder), etc. 

Additionally, your goals are a bit disjointed.  Focus one or two compound lifting goals at most for a cycle (6-12 weeks at most) and bring them up incrementally...   If you squat 180kg structure your lifting (and eating) to get up to 200kg at the end of the lift cycle with periodization and linear progress.  At most bring your bench and squat up during one cycle.  Then deload for a week and test and reevaluate and reprogram...  I'm american so I look at weights in pounds but I never would recommend any non-beginner having goals that involve more than 1 plate multiples (beginners shouldn't plan goals because it's hard to predict when neural gains run out.  If you insist on deadlifting then put it on pause and hit it once a week or so while you bring up squat...  By 1 plate I mean two 45lb plates or 90lbs...  Although really in practice we call 25lb plates half.   So for example if your max squat is 245lbs make a 6-12 week plan to bring it up to 275 (2.5 plates).   When you achieve that consider 315 (3 plates) and then 365 and then 405, etc. 

I'm not going to say your dreams are unrealistic because I can totally see them coming true.... But the chance that they come true is much higher IMO if you make small focused goals along the way...

Great response. Thanks for the feedback.

The numbers I put up are quite lofty and that’s intentionally so. I’m a big picture thinker on all fronts (fitness, finance, business, etc) and this helps me stay motivated even though I know I need finer detail along the way. I have smaller, incremental goals pretty much on a month by month basis. My goal for the end of December is a 140 front squat and if things go right a 190 deadlift for example.

I like the plate multiples. Makes a lot of sense to structure in that way.   

In all honesty for me though I’ve been extremely lazy on the food and sleep front. These are the two areas that when fixed will give me the biggest wins. For my frame I should have another 5-10kgs minimum on me quite easily, minus a few kgs of fat. That alone IMO will make a massive difference to my lifts.

Btw, if along the way you have any feedback on my lifts/programming/whatever please comment. Even if it’s the occasional rocket  :D.

2199
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 29, 2015, 07:51:27 pm »
30/11/2015 (5am)

Warm Up-
Skipping
Quad/hip/pigeon stretches
shoulder dislocates
push up to squat and reach

Skipped snatch work re: shoulder

Front Squat
bar x 5, 60 x 5, 85 x 2, 2, 2 (EMOM)

Deadlift
70 x 5, 110 x 5, 135 x 1, 1, 1 (every 20s)- felt super heavy. Almost like a 3RM like weight. probably doesn't help training at 5am after not much last week and a big weekend on the food and drink.

Standing Press
bar x 5, 45 x 2, 2, 2 (EMOM)

10 mins-
handstand entries + balances
planche practice- plank leans (hard on the wrists)
Tuck front lever practice

DB Bicep Curls- 10kg x 10, 10, 10
DB Floor Press- 10kg x 10, 10, 10 (1/3/1)

Max chins in 1 min-
9 (5,2,1,1)- first 5 flew up and should have done a couple more at that time

Stretching

2200
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 29, 2015, 07:07:51 pm »
Lots of excuses but not much training last week.

2 hour hapkido class on Saturday morning. Got thrown around a heap and the body held up really well. Getting used to it again and the shoulder was great. Worked a heap of 2nd dan techniques and I'm all lined to grade in May next year. Sounds pretty far off but I know it will get here pretty damn quick.

*Edit- also had my sons 6th birthday yesterday which included many cakes, pizza and beers. Surprisingly not feeling too bad today but will no doubt feel the lingering effects.

2201
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 24, 2015, 08:32:26 pm »
25/11/15 High Frequency Program (5am)

Skipping

10min mobility & stretching

A. Snatch technique work 5 min - Easy bar-40kg work. Focus on your weakness, bottom position/ fast straightening of the legs / chest up / bar in close.
B. Jerk technique work 10 min 5 singles @60-80%

C. Front Squat - 2 reps every minute at 70% for 7 sets total + 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch)
Front squat- bar x 5, 60 x 5, 80 x 2, 2, 2, 2, 2, 2, 2
60 cm box jump x 1, 1, 1, 1, 1, 1, 1

D. Deadlift - 1 rep every 20 sec at 70% for 7 sets total
60 x 5, 100 x 5, 130 x 1, 1, 1, 1, 1, 1, 1

E. Standing press - 2 reps every minute at 70% for 7 sets total
bar x 5, 40 x 2, 2, 2, 2, 2, 2, 2

Hang 60 seconds 1-2 arm unbroken.
45s hang

Chin-ups - Start a set every 30 seconds, the set with the lowest number of reps is your score.
3, 3, 3, 60s, 3, 1- left shoulder/trap bugging

10 minutes stretching Done

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 4x10
Throat pulls - 4x15
Band pull-aparts - 4*20

Called it after the stretching. Felt pretty good this morning.

Saw my physio again today. Was getting some serious tightness in the upper neck on the left side. He cleared that up. Worked through some rough patches in the shoulder and upper back and I'm back again in 2 weeks to progress my exercises. I think I can finally see light at the end of the tunnel here.

2202
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 24, 2015, 08:26:07 pm »
24/11/15

No training

2203
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 22, 2015, 07:02:40 pm »
23/11/15 Restart- High Frequency Program (5am)

Skip, singles for speed, maximum repetitions without an error
Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Snatch technique work 10 min (High hang full to max)
B. Clean and jerk technique work 5 min
HC&J- bar x 5, 30 x 5 C&J- 40 x 3, 3, 3 (EMOM)

C. Front Squat - 2 reps every minute at 70% for 3 sets total bar x 5, 50 x 5, 80 x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total 70 x 5, 100 x 3, 130 x 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 3 sets total bar x 5, 40 x 2, 2, 2

Assistance work - 20 minutes 3-6 rounds, RPE 6

F1. DB Biceps Curls x10 - 4/0/1 10 x 10, 10, 10
F2. Floor Press x 10 - 4/0/1 15 x 10, 10, 10
F4. Close hand chin-ups X full + X top half only bw x (3,3) (3,3) (3,3)
F5. Calf raises - x50 reps bw x 30, 30, 30

Handstand x 25s x 4

Have restarted this high frequency program from day 1. I'm looking to get some oly lifting lessons early in the new year and am hoping that my shoulder will be right by then. I just need to be smart and still get work in around what I can do.
Have added the cleans back in here they don't cause me any shoulder issues.

2204
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 22, 2015, 06:20:28 pm »
21/11/15

No training

22/11/15

No training

2205
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 20, 2015, 06:21:02 pm »
19/11/15 - 5.30pm

Quick warm up

Front Squat-
bar x 5, 60 x 5
70 x 2, 2, 2, 2, 2, 2, 2 (EMOM)

Deadlift-
60 x 5, 90 x 3
120 x 1, 1, 1, 1, 1, 1, 1, 1 (every 20s- did an extra rep as I lost count)

Standing Press-
bar x 5
40 x 2, 2, 2, 2, 2, 2, 2, 2 (EMOM- did an extra set just because)

Squats felt super, super light today. Narrowed my stance a little and it felt so different. Could feel the quad involvement so much more. Looking back at the video evidence it didn't look that narrow though.

Deadlifts were the same. 120 felt great.

20/11/15
No training- work, food and beer got in the way.

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