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Messages - Coges

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2701
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 26, 2014, 10:53:21 pm »
Progress & PRs.

Looking back over my log it seems that my all time PRs are:

Squat- 140 x 1
Squat- 120 x 5
Front Squat- 90 x 5 (last week)
Deadlift- 150 x 1
Deadlift- 135 x 5 (last week)
Bench- 85 x 5
Incline Bench- 72.5 x 5 (last night)

This is pretty pleasing for me to see that I'm in danger of breaking all my PRs just through consistency. Who'd have thought that would help huh?  ;D
It's good to take stock every now and then and realise where you're going right with things. All I need to do now is make sure not to fuck it up!


2702
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 26, 2014, 08:05:25 am »
26/06/2014
B3W
Week 9- Session 32
Weight- 92.0
Total Cals- 2,544

Full Warm Up

Tuck Front Lever-
20s, 10s, 14s

Squats-
bar x 5, 60 x 5, 75x 5, 90 x 5, 112.5 x 5

Incline Bench-
bar x 5, 40 x 5, 60 x 3, 72.5 x 5  :personal-record: , 3, 3

Ring Dips- +2.5kg
8, 4, 4

Squats felt great. Had a V before I trained which helped on the energy side and I'm also experimenting with psyching myself up for some sets. I normally do it pretty controlled but figure if I can get some extra juice from the mental side of things I'll do it. I've been watching some Frank Yang lately and although I won't go to his extremes it's certainly an interesting side of things.
Actually surprised I got 5 on the first set of bench. Felt pretty solid.
Dips were meh.

Food for today:

Lunch-
1.5 cups white rice
Tuna
4 eggs scrambled

Dinner-
2.5 cups white rice
Chicken breast
Asian style salad

Snack-
Protein pudding (3 scoop protein and cacao powder)
2 x banana

2703
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 26, 2014, 02:45:11 am »
Outline of fitness plan-

Aerobic Work- Aim to do 20-30 mins 2-3 times per week keeping the heart rate between 120-150. I have the perfect idea for this and it'll be easy cause I can take my kids. We have a bike trailer/runner that both the kids can sit in that my wife uses to run and ride with. With both kids in it'll weight 40-50kg and I can push it around my hilly neighbourhood for 20-30 mins. I'm sure that'll keep the heart rate in that kind of zone and keep my kids ocupado at the same time.
Sprinting- this will suck but I'll work some hill sprints and 60 work into the rotation. Will start off with hill sprints and then add in 60m work depending on recovery. 
Movement Efficiency- skipping, pogo hops, tuck jumps, ? 
Jumping- I'll wait a little before incorporating these. Will start of with just basic SL and DL jumps. See how I go from there. Maybe some jump squats and depth jumps too. Who knows.
Playing ball- most important of all. I'll get down over the next week or so and start practicing. Might see if I can still dunk.

My biggest concern is overall workload. I'm making good progress and understand that adding this in on top of a cut is going to cost somewhere. I'll start slowly and figure that the sprinting will be the tipping point.

Lots of SMR, stretching, sleeping in compression gear and other such fun items ahead I suppose.

2704
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 26, 2014, 02:01:20 am »
Deja vu...

I have a conundrum. Two actually.

1. I'm becoming a gym rat and haven't done any real athletic activity since last October  :( and am turning into one of those guys who trains for a sport without actually playing said sport. I had fully intended to return to Hapkido. Was massively into it a few years back and close to my 2nd Dan. Work and family got in the way back then and it looks to be doing the same thing now. I went back for a few classes but it requires a lot more time and commitment than playing 40mins of ball. So that leads me to thinking about coming out of retirement to play ball again. That and being back on this site again. I haven't watched so many dunking vids since I was a 15 year old MJ wannabe. If I can find a team that I don't have to manage at the same time and arrange players/finances and deal with "individual snowflakes" who each want the world then no doubt I would enjoy it a lot more. Well, that and staying injury free.

2.  Contingent on the above point, if I am to play again I will need to get my shit together and get fit. Proper fit this time. One of my theories as to why I jarred my knee multiple times last year was down to fatigue. I just wasn't fit to be playing 20 mins let alone 40 mins of ball like I was. Will have to really focus on recovery as well to ensure that my knees stay healthy too. Depending on where I end up playing I will have 1-3 months to get some sort of fitness base. The other part of this point is that I will need to shed a couple of kgs of fat. I have been doing a recomp and even though I've gotten a little loose with the cals of late I haven't really noticed any ill effects. I'll be doing a cut over the next 6-8 weeks and hope I don't lose much muscle. I'm 92 as of this morning and would ideally play at 88-89 or so given my current size. So with the new plan I'll be eating +10-20% on training days (2600-2700) and -20% on rest days (1900). 1,900 is going to suck but what can you do. I'll hit if for a month and take it from there.
I actually envisage the first 1-2 coming off super quick as it generally does with me.

2705
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 26, 2014, 01:28:40 am »
24/06/2014
B3W
Week 8- Session 31
Weight- 91.4
Total Cals- God only knows

Warm up

High Pulls- bar x 5, 40 x 4
Panda Pulls (Fast snatch pulls)- 60 x 5
Low pull- 70 x 5
Snatch Grip DL- 90 x 5

BB Row-
bar x 8, 40 x 8, 65 x 8, 8, 8,

Pull Ups-
6, 6, 6, 6, 4, 3

 

2706
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 22, 2014, 07:46:08 pm »
22/06/2014
B3W
Week 8- Session 30
Weight- 94.7
Total Cals- 2,960

Warm up

Front Squat- 1x5@90
bar x 5, 40 x 5, 60 x 5, 70 x 5, 90 x 5 (equal PR)

OHP- 3x5@47.5
bar x 5, 40 x 5, 47.5 x 5, 5, 5

Unilateral Floor Press- 3x10@22.5
22.5 x 10, 10, 10

Really happy with this session. FS felt good. Have to ensure I get my width right and these feel so much better.
Finally got 5 across 3 sets for OHP. Rep 5 on the 2nd and 3rd sets was pretty ugly though so I'll go again at 47.5 next week before increasing. It's more a matter of technique here for me I feel though. Didn't clean the weight so I could get myself set properly which helped a huge amount.
Floor press was actually pretty easy after struggling for a while on 20kg. I've had a few upper body wins this week so I'm pretty stoked.

2707
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 21, 2014, 09:27:40 pm »
21/06/2014
BW- 92.3
Week 8- Session 29
Total Cals- Don't even ask

Brief Warm up- Was pushed for time today

Deadlift-
RDL- bar x 10, 60 x 10
Conventional DL- 80 x 5, 100 x 5, 135 x 5

Ring Chin Up-
bw x 5, 5
+5kg x 5, 4, 3

BB Curl-
20 x 10, 10, 10

Grip was difficult on DL. Everything else felt good. Still pulling double overhand so if grip continues to struggle I may switch to a mixed grip. I have heard about a hook grip being a viable alternative but not sure if I want to put my thumbs through the trauma.
Chins felt good. That's why I went for +5 over 3.75kg. Struggled on late sets but will stick with 5 for now.
BB curls were super strict and slow. No wonder that I felt them far more than I normally would using far more weight. Made sure shoulders were down and elbows didn't deviate from the body.
Had a party on and made the most of the party food. Had a few drinks too for the first time in a few weeks so didn't even think about counting cals.

2708
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 19, 2014, 10:26:29 pm »
Quote from: Raptor on June 19, 2014, 08:43:58 am
Well, guess it's time for him to walk on two feet from now on. Hop on the streets like a bird. No need for any unilateral stuff.

Because we all had to do SL jumps before we learnt to walk

2709
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 19, 2014, 10:20:55 pm »
19/06/2014
Weight- 90.4
Total Cals- 2,614

2710
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 19, 2014, 08:38:26 am »
Do you want to get better at 1 leg jumps? If not I'd just stick to DL.

I don't see any benefit to training something you're not going to use.

2711
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 18, 2014, 07:54:14 pm »
Quote from: LBSS on June 18, 2014, 09:48:08 am
he makes some sweet passes, too. here's his offer sheet:

Arizona          
Duke          
Florida          
Georgetown          
Kansas          
Kentucky          
Louisville          
Memphis          
Miami (FL)          
Missouri          
UNLV          
Virginia

so yeah, guess he's legit.

Damn! Looks like he'd got a bright future ahead of him if he keeps his head on straight.
Saw a video of him training and he's got a sweet jumper too.

2712
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 18, 2014, 08:53:13 am »
South Sudanese born Australian guy now playing ball at high school in America. Not bad handles for a 16 year old 7 footer!

<a href="http://www.youtube.com/watch?v=wttjoWjzvm4" target="_blank">http://www.youtube.com/watch?v=wttjoWjzvm4</a>

2713
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 18, 2014, 08:30:03 am »
18/06/14
B3W
Week 8- Session 28
Weight- 90.4
Total Cals- 4,525

Warm Up

Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 5, 110 x 5

Incline Press-
bar x 10, 40 x 5, 55 x 5, 80 x 2  :personal-record:, 70 x 5, 5, 5,  :personal-record:

Ring Dips-
8, 8, 7

Ab Circuit-
3:30

Squats felt solid up till the top set. Still felt pretty good but I think my width was too wide forcing more on the hips than quads.
Incline Press - Finally got 5 on 70. Surprisingly got 3 sets at 5 too. Mistakenly put on 80 instead of 70. Got 2 reps but no doubt that helped me when I went back to 70. Will have to keep that in mind next time I get stuck.
Ab circuit is getting better. Did it slower and with more control and although it's still killing me it was far better than before.
And...the calories got a bit loose today. Not too worried but will have to keep things pretty tight for a while.


2714
Nutrition & Supplementation / Re: Bioimpedance analysis
« on: June 17, 2014, 06:59:31 pm »
Cheers. Thanks mate.

2715
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 17, 2014, 06:49:57 pm »
Anthony Mychal- www.anthonymychal.com

I'm using one of his programs and have been able to get feedback on a few different issues over the last couple of months. This feedback was aimed at someone else but was still relevant to me:

"Lower hips at the start would only be recommended if you're doing more of a violent snatch kind of exercise, like a true Oly weightlifter. Pulling heavy snatch deads will always have higher hips, that's just the nature getting good leverage for the lift."

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