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Messages - Coges

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766
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 23, 2018, 08:49:28 pm »
18/09/18

Track intervals- 10 x 200m with 90s rest (this sucked balls)

Ab Circuit-
60s front plank, 60s side plank (each side),  20 bottoms up (like the candle), 20 v-sit ups, 60s mountain climbers
3 sets with 60s rest between (this sucked even bigger balls)

19/09/18

Row-
1x1k, 2x500m, 3x250m

Deadlift-
Bar x 10, 60 x 5, 80 x 3, 100 x 1, 130 x 1, 150 x 1, 160 x 1

Smith Machine Seated Press (smith machine bar = 9kg)-
19 x 5, 39 x 4, 59 x 3, 69 x 1

20/09/18

Walk/Run - 5min off/5min on x 3
4.31km total

21/09/18

Max push ups in 2 min-
21 – pretty embarrassing result but had nothing in the tank on this one. May have set the hands too wide though.

Max pull ups in 30s
7

A. Leg Press- 60kg x 15 x 5
B. Lunge Walk- bw x 5 paces out and back x 5
C. BW squats- 10 x 5

Afternoon surf. Broke 2 leg ropes in 20mins though so it was a short one

22/09/18

Programmed for a jog. Hour long surf instead.

23/09/18

Programmed for 30 mins bike- Rest day as the weekend was a bucks party and my body is recovering from copious amounts of alcohol.

767
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 23, 2018, 08:38:35 pm »
Quote from: LBSS on September 20, 2018, 01:37:51 am
faffing is a great word that i've picked up from my (british) gf. great word.

morning joint circles are smart, should get back to doing something like that. only takes ~5 minutes to go top to bottom, feels great.

Haha yes it's a great fit for many situations.

Agreed. I've been thinking a lot about what I was doing when I felt my best, most flexible, least painful, most athletic. Daily joint circles and dynamic stretches are both in that memory. 

768
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 23, 2018, 08:36:39 pm »
Quote from: adarqui on September 19, 2018, 11:16:23 pm
nice. seems like you're dialing in again.

get it! :ibsquatting:

also, you got pinned at home alone? fuuuq. use the safeties if you can :ninja:

Yep. I need to take the programming completely out of my own hands. That way I just show up, read the sheet and get it done.

Haha. Yeah I didn't even contemplate it because 90 went up so easily. I don't think I set up properly and was probably thinking about having a crack at 100 lol.

769
Progress Journals & Experimental Routines / Re: Party's Over!
« on: September 23, 2018, 08:31:23 pm »
Quote from: Mutumbo000 on September 23, 2018, 06:54:07 am
Quote from: adarqui on September 22, 2018, 06:07:34 pm
Quote from: Mutumbo000 on September 22, 2018, 07:33:57 am
I'm not registered for American Football yet but the team I'm going to play for had a win today in the 2nd game of the season. They are currently 2-0. https://www.facebook.com/sdgc.oilers/

I'm not registered because I haven't paid the fees- it's different to rugby /rugby league where my fees and travel expenses were covered by the club.

whoa.  :wowthatwasnutswtf:

It's cool seeing you respect the sport too (for so long). So many rugby fans i've seen, hate american football etc, which is annoying to me, both sports are incredible. Most American Football fans don't even know what rugby is I imagine, lmao. I'm sure they'd like it though. Americans love contact sports.

Interested to see what your thoughts would be after playing it in a league like that (if you do).

I imagine you'd be a good offensive weapon (WR maybe?) :D :ibrunning: Also good on defense in something like safety etc. There's alot to learn in the sport though, probably easier to come in on an offensive role. Defense is crazy complex.

Yeah I've been to two training sessions so far. On Monday the session is focused on defence and on Wednesday the session is focused on offence. Apparently there are 29 defensive plays they run but I got told that they only used about 8 of them in the first game because those 8 players were working well.

On the offensive side on Wednesday they had me playing as a WR on the right side (X, Z or Y I can't remember) and it was fairly overwhelming. Since I'm not registered they haven't given me the play book but one of the injured receivers was mentoring me through the drills telling me what route I had to run when the QB was calling out the plays. Most of the noobs also have a playbook on their forearm as a cheat sheet but I don't have access to that either. I remember there was like 10 routes but 4 of them are ones most common e.g. hitch, pocket, rocket. I got told you run 75% speed until you make the cut and that's when you burst 100% and instead of thinking about it in yards it's better to think about in steps. Like if the route is run 12 yards straight and cut to the outside on a 90 degree angle you take 6-7 steps @ 75% then cut hard @ 100%.

My favorite route (once again I can't remember the name) is the one where you run 5 yards straight and then cut in at at a 45 degree angle to the middle of the field. Every time I was easily able to beat the defender but my hands let me down because my catching skills are poor + no gloves and a wet night.

It's a weak league but in my team there are a couple of players that have represented Australia Outback (the national team) https://en.wikipedia.org/wiki/Gridiron_Australia and a lot of others that play state. We have a couple of American ex-pats that play as well including the RB who is an African-American who ironically used to play JUCO for Ellsworth, which is one of the teams Indy plays against in Last Chance U. I did google his name but I couldn't find anything on him.

Edit- This is his fb page of the RB. https://www.facebook.com/sean.stewart.581730

I don't understand the hate for rival sports. I don't play table tennis but doesn't mean I hate the sport of table tennis it's just not something I'm interested in. I always see comments on facebook of rugby players making comments about American Football saying it's a soft because of pads and vice versa American Football supporters bagging the athleticism of rugby players. To me they are two different sports but I respect them both.

This is cool. If you can get around the waiting you'll love the game. I played a season when I was 15 for the Sherbrooke Saxons. Disappointed I couldn't continue but it just clashed too much with basketball.

770
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 17, 2018, 07:50:36 pm »
Hit a few bro sessions last week which I neglected to log. I've been faffing around the last few months without much of a plan and while I'm continually learning about myself I actually started paying attention to the signs. I need to train almost daily to anchor me in some way to that lifestyle. It makes working, eating, sleeping and pretty much everything else better. I also need to change it up more frequently than I have planned to do. Not drastic changes but I get bored easily with training. It's funny, I could eat the same thing every day for the rest of my life. Could not train the same way though. Also, spring is here and the weather is finally pushing in the right direction so time to get back outside again.

Started a new program yesterday with a baseline testing week this week.

17/09/2018

Bench- bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 1, 95 x F
Squat- bar x 10, 60 x 5, 80 x 1, 100 x 1, 120 x 1, 130 x 1

Not really surprised at the results. Disappointed in the bench. 90 went up so easily and I definitely had more in me. Didn't set myself properly for 95 and got pinned as a result. Was training at home so avoided any potential embarrassment. There is plenty of upside though. I would suggest with a little more training and some technique work 100+ is on the way.

Squats were ok. Went back to a slightly wider stance which definitely was more hip driven and felt a lot stronger and more stable as a result. 130 was hard, maybe a 7/10 but I didn't see the point of pushing too much. I probably would have only added 5kgs at best to that before calling it anyway.

Have also established (re-established really) my nighttime rolling/stretching routine. Used to be a given and I'm now three nights deep in this so feeling a ton better as a result. Morning joint circles and dynamic stretches are next on the list.

771
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 11, 2018, 10:55:22 pm »
Interesting video. Watched for the shin splints stayed for the single leg jumping benefits.

<a href="http://www.youtube.com/watch?v=DOrZYWi0dto" target="_blank">http://www.youtube.com/watch?v=DOrZYWi0dto</a>

772
Basketball / Re: Professional "Pick-up Game" Footage
« on: September 11, 2018, 07:26:06 pm »
Quote from: adarqui on September 07, 2018, 05:58:48 pm
?taken-by=houseofhighlights

dope clip!

I just want those shorts.

773
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 11, 2018, 07:24:01 pm »
10/09/18

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

Standing Press-
bar x 10, 40 x 5, 45 x 5

10min time cap-
Push press x 7 @ 45 & 40
Push jerk x 7 @ 45 & 40
Pull up x 5 @ bw and bw

Side Splits training-
tailor pose - 3x10 @ 10kgs + 15s iso on last reps
horse stance squats - 3x10 @ 10kgs + 10s iso on last reps (these suck balls)
Side splits iso x 45s x 2 (didn't complete 3rd set due to pain in hips)


774
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 09, 2018, 07:37:19 pm »
07/09/18

Deadlift- bar x 10, 60 x 5, 100 x 3, 130 x 5, 5, 5

KB Swings- 20kg x 40

Emmet’s Front Fold +
3 x 90s calf stretch each leg
1 x 10 SSGM + 15s iso on last rep @10kg
1 x 10 JC = 15s iso on last rep – 10kg
Long lunge- 1 x 10 @ 10kg

Running short on time for this one but still got a good amount of work in.

775
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 05, 2018, 07:31:23 pm »
05/09/18

12pm:

Standing Press
bar x 10, 30 x 5, 45 x 5 x 5

12-15-21-15-12 for time:
61cm box jumps & push ups
Total Time- 9:36

Emmet Louis Side Splits
A: Tailors pose 3 x 10 @ 10kgs with 20s iso on last rep
B: Horse stance squats 3 x 10 @ 10kgs with 10s iso on last rep
C: Isometric side split holds - 3 x 45s

7pm
Social netball game- so many jumps and cuts during the game which went surprisingly well considering how my legs feel which is pretty much:


776
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 03, 2018, 11:19:16 pm »
Quote from: adarqui on September 03, 2018, 09:15:42 pm
called the cops on someone going nuts, at the end of that walk. the person was running out into traffic, stopping cars that were going ~45 mph, then throwing an umbrella at them. no idea how that turned out.. but i imagine the person got arrested. they were acting pretty dangerous. i was worried about old people that might be walking in the area etc (they walk alot there, retirement communities etc).

Damn. There's some crazies out there.

777
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 03, 2018, 07:47:15 pm »
03/09/2018

Warm Up- HF stretch, Cossack squat

Squat- bar x 10, 60 x 5, 80 x 3, 100 x 5 x 5

3 rounds for time-
5 x power cleans @ 60kg, 10 box jumps, 15 inverted row
8:35s (hard! - forearms were fried)

Emmet’s Front Fold +
3 x 90s calf stretch each leg
3 x 10 SSGM + 15s iso on last rep – dowel only
3 x 10 JC = 15s iso on last rep – 5kg
Long lunge- 2 x 10 @ 5kg

04/09/2018

Swim- 6 x 50m - this sucked. Lats and triceps were pumped after just a few sets. Determined to get better at swimming
Sauna- 15min

Lunch Track-
800m warm up
200m x 6 with 2min rest

90 mins hapkido class - oh the DOMS

778
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 21, 2018, 11:28:44 pm »
Quote from: acole14 on August 21, 2018, 09:50:26 pm
Quote from: Coges on August 15, 2018, 07:57:33 pm
Amazing how my knees feel after doing the bulgarian split squats. Glutes and hams hurt like hell but this results in the knees feeling golden.

I have that exact same feeling too after BSS...but I never do them enough. They really are a great exercise.

Haha yep. There are so many exercises like this I forget to do. BSS for me get the glutes, hams, VMO and adductors all going. Almost the perfect exercise. 

779
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 21, 2018, 07:27:47 pm »
17/08/18
Incline BB bench press bar x 10, 40 x 5, 65 x 6,  60 x 8, 55 x 10
DB bench 32 x 4, 28 x 8, 24 x 10
Cable rows 63.5 x 12 + 4 sets of 5 reps
Incline DB curls 14 x 6, 12 x 8, 10 x 10
Cable rope pushdowns 31.8 x 6, 25 x 10, 20 x 12

All the benches at the gym were being used so I couldn't do flat bench. DB bench was fine but I realised how hard it is to get heavy DBs up to the starting position. Was almost harder than the actual set of 4. 

19/08/18
Weighted pull ups - bw x 5, +15 x 4, +5 x 6, bw x 7
Standing BB press - bar x 10, 40 x 3, 52.5 x 4, 45 x 6, 40 x 7
Bent over DB rows - 34 x 6, 30 x 8, 26 x 10
Incline DB Flies - 12 x 15 reps + 5, 5, 2, 5
Lateral raises 14 x 10, 10, 10


I was a little ambitious on the chins at +15 going up from +10 last week. Didn't feel too bad though and I ended up with more reps at +5 and then bodyweight so that's a win.

21/08/18
Deadlift bar x 10, 60 x 5, 100 x 3, 140 x 6, 125 x 8, 110 x 10 last set touch and go (top 3 sets mixed grip)
BSS 30kg x 6, 26 x 6
Long lunge 2x10@5kg
Weighted tailor pose- isos for a bit and 2x10@5kg
Weighted pancake @5kg x a bunch of stuff

Legs had been killing me since last week. Lack of movement was probably a factor though as I've been spending a ton of time either in my car or at a desk. Deadlifts felt great though. RPE of 7 on the top set and that last set at 110 felt so easy it was ridiculous. It was like when you stand in a doorway and push your arms out against the door frame for a minute then step out and your arms go up by themselves. That was the exact feeling. The weight just flew up. Legs also felt amazing after stretching. Seriously amazing and I'm ashamed I don't do that more often. With the long lunge I would suggest I am 2 or so weeks away from a very close front split. Really warmed up I would probably have an open split which would be cool. 

780
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 15, 2018, 07:57:33 pm »
15/08/2018
3pm
Deadlift - bar x 10, 60 x 5, 100 x 3, 135 x 6
BSS - 30kg DB x 6, 20kg x 7
Calf raises - 3 x 10 @ 70
L-Sit- 2 x 10s
Hanging knee raises- 2x10

8pm- netball game

Amazing how my knees feel after doing the bulgarian split squats. Glutes and hams hurt like hell but this results in the knees feeling golden.

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