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Messages - Coges

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2326
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 10, 2015, 06:02:33 am »
So apparently I have shingles!  :raging: :raging: :raging:

It's a variation on chicken pox virus which has been brought about after 3 weeks of the flu and countless days/weeks of little sleep and poor eating. Completely surprising that I've been lifting as well during this time but I think the 2 days a week is helping.

Bit of a wake up call for me too to take better care of myself. Hoping that I can make some habits that will stick.

2327
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 08, 2015, 04:29:53 am »
Enjoy your time off mate.

2328
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 07, 2015, 12:13:35 am »
07/08/2015

Day 9 of no real training program

Wide Grip RDL-
70 x 5, 5

DL-
110 x 5
145 x 2, 2, 2, 2, 2

Ring Chins-
bw x 5, 3, 4, 3

BB Curl-
20 x 12, 12

Ab Circuit-
2 mins

Tossed up whether to do 2's or 3's or even 5's for DLs today. Ended up sticking with the 2's. Looking at my training recently I'm making decent progress by squatting once a week and deadlifting every 7-10 days. I'm trying to find my secret sauce and what frequency is best for me. Given I'll be doing some more running and have plans to play/train ball a bit more often too I don't see this as a bad thing.

Haven't done chins for ages. Felt good even though I was 97kg this morning. Really need to get back to 92ish.

2329
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 05, 2015, 12:56:40 am »
05/08/15

Day 8 of no real training program

No warm up

Squats-
bar x 5, 70 x 5, 100 x 3
120 x 5, 5 (equal lifetime PR)

Incline DB Press-
10 x 8, 20 x 8, 8

Machine Flys for 2 sets

Soooo.....I was going to drop the weight but felt pretty good going into the gym today. Also, there was a hot chick squatting next to me with 80kg on the bar and I didn't want to only go to 100. #egoforthewin  :P Little did I know she was just doing some half reps at 80 before dropping back to 60 for her work sets. Long story short I was committed to 120. It felt hard but extremely doable. 4 mins rest between sets makes things easier. May even push it out to 5 the higher the weight goes. I always wonder what the longer rest would have done for my max attempts in the past as I have generally rested 2-3 mins. Also, something I have done the last week is leaving my shoes quite loose on the warm up sets. It's kind of like a switch when I do them up tight for the work sets. So far so good.

I've realised I need to work a lot more on the old upper body. I'll keep doing what I'm doing for lower but upper definitely needs some work. Especially the chesticles. They are severely lacking.

Either way it was a good return to the gym after 9 days off. Deadlifts up on Friday.

2330
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 02, 2015, 07:43:31 pm »
<a href="http://www.youtube.com/watch?v=09LTT0xwdfw" target="_blank">http://www.youtube.com/watch?v=09LTT0xwdfw</a>

Hate being sick. Haven't done anything since the ball game last week. Just ridiculous. Am on the tail end of it now so will hopefully train tomorrow. Pretty pissed as I had some good momentum. Will see how the body goes but may have to drop the squat weights back to 110 or so for this week and jump again next week.

2331
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 28, 2015, 09:41:46 am »
28/07/15

Ball game tonight. Legs are tender after yesterday but still felt strong once I warmed up. Had 19 points with a ton of rebounds and a few assists. We won by 18. Threw down a massive 1 hander during the half time break which has me convinced I'm moving in the right direction. I wasn't far off having my elbow at ring level. Nothing to really write home about being 6'4 but I'm getting there.

Can't wait for deadlifts tomorrow but it's time for some donuts right now.  :D

Daily SMR count-
8/10 (missed the morning sesh again)

2332
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 27, 2015, 07:16:10 am »
27/07/15

Day 7 of no real training program

Squats-
bar x 5, 60 x 5, 80 x 5, 100 x 3
115 x 5, 5, 5 (4 min rest between sets)

Incline DB Press (3 sec hold at top)
20kg DBs x 8, 8, 8

DB Pullover
15 x 10, 17.5 x 10, 20 x 10

Squats felt really good today (RPE- 7.5). Felt strong throughout. Had some more time so did the extra 2 sets and would have had another 2 sets in me easily but ran out of time. I'm liking my chances at 120 x 5 next week. I'm really looking forward to this as 120 x 5 is my all time PR with 140 x 1 as my all time max. I think I can blow them both out of the water in the next couple of months.

Daily SMR Count-
7/8 (going ok for now- missed this morning's sesh)

2333
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 24, 2015, 01:11:44 am »
Going to steal from Vag and go with a stretching/SMR count.

2 x 10 mins per day for SMR (lacrosse/spiky ball on hips, lats/upper back, pecs, quads)
Quad/hip combo stretch
Lat stretch
Pec stretch

That's 14 times per week starting tonight. Let's get it on!!!

2334
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 23, 2015, 01:36:44 am »
23/07/2015

Day 6 of no real training program

Wide Grip RDL-
60 x 5, 5

RDL-
100 x 5

DL-
120 x 2
140 x 2, 2, 2, 2, 2

DB Floor Press (3 sec hold at top)-
20 x 8, 8, 8, 8,

DB Row-
25 x 8, 8, 8, 8,

Incline Bench-
bar x 5, 40 x 5
50 x 5, 5, 5,

Pull Up Negatives
20s x 5

Kneeling Cable Crunch
18 x 10, 23 x 10, 30 x 10

Was going to go with 150 for deadlifts but thought it may be better to start off a little lighter and give more room to grow. Especially after maxing out last week. RPE for 140 was a 6.5-7.

Pretty happy with the workout today.

*Edit- Note for next time. Lamingtons are not an appropriate pre-workout food*

2335
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 22, 2015, 08:02:31 pm »
Had to skip the ball game. Was a full on day with the family and just couldn't make it. Will get out for a few runs this week to make up and get some cardio in.

2336
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 22, 2015, 07:58:30 pm »
Both of these replies make perfect sense. I think definitely taking some more time to get tight and set will be an advantage. I think intention is also my biggest enemy. For me that's far better than psyching myself up which tends to have the opposite effect. Intention may just be my mantra from now on.

That's the good and bad about lifting. Even after years of practice there's always more to learn. Good that you can always get better but it would be nice for it to be automatic every now and then.

2337
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 20, 2015, 08:55:51 pm »
20/07/15

Day 5 of no real program

Only had 30 mins total to train

Zero warm up

Squat-
bar x 10, 60 x 5, 90 x 5, 110 x 5

OHP-
bar x 10, 40 x 5 x 5

Squats weren't too bad. Upper back tightness was fantastic on all warm up sets. 90 felt like 60 which was great. 110 felt like 110 though and I think I need to spend more time getting the body tight under the bar before unracking.

Have been sleeping terribly lately. Averaging 4-5 hrs a night which for me is just horrible. I can survive on 7 easily but 4-5 not so much. Once I get that sorted I will start loading up some more volume in the workouts. I really enjoyed doing overhead reverse lunges and walking lunges and want to add back in somewhere.

2338
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 16, 2015, 08:40:39 pm »
Quote from: LBSS on July 16, 2015, 10:20:12 am
why such low volume and low reps?

Do you mean the 5x2 going forward? I want to try and stick around 10 quality reps for any heavy lifting (Dan John/Pavel anyone). I will be adding some assistance work for higher reps but want to give this a run for a while. Will try it for squats too soon enough when I stop progressing on 5's.

I'm becoming more aware of my overall level of fatigue and deadlifting twice a week for sets of 5 plus squatting twice a week for sets of 5 plus basketball plus everything else I want to do may be asking too much.   




2339
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 16, 2015, 01:36:01 am »
16/07/15

Day 4 of no real program

Rower
500m

Wide Grip DL
60 x 5, 80 x 5, 100 x 5

Conventional Grip DL
125 x 2, 150 x 2
180 x 1 :personal-record: :personal-record: :personal-record: 
190 x F

Machine Row-
50 x 10, 10, 10

Rower
10 intervals of 30s on 30s off

Finally got 180  :headbang: :headbang: :headbang:
https://instagram.com/p/5L2AKSp4tO/
Seriously it feels like I've been after it for about 10 years. Form isn't great but it wasn't actually that hard. Probably a 7.5/10 RPE. Looked like it was harder on the video though. Felt pretty good so I went for 190 which was beyond me today. That would have been double bw too. Feels good that I've probably got some good gains to come from technique work as well as getting back to normal programming. Am going to go with 5x2 starting at 150 and adding 5kg a week till I stall and take if from there.

Left shoulder/trap/clavicle is giving me grief so had to work around it today. Did the machine rows and then just finished off on the rower for some intervals.

2340
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 14, 2015, 07:55:30 pm »
Ball game last night was pretty good. Our opposition wasn't great but it was a good run and both sides played pretty fairly. They had a 6'8 guy and I thought we were in trouble till realised he couldn't jump. Phew! I had 10 points and 3 massive blocks. 1 block was the kind that was set up perfectly on the fast break. He was coming in from an angle and I was running straight down the middle of the court. As he went to lay it up I was able to get a full cock of the arm and absolutely destroy the ball.
Also, dunked in the pre-game warm up. This is nothing really exciting given I'm 6'4 and should be able to dunk super easily but it was good to get one away. Felt pretty damn good though and I'll start to try a few more in the coming weeks. I want to build up towards getting a few more on film and trying some different dunks this time.

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