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Messages - Coges

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1
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 21, 2020, 06:24:22 am »
21/05/2020

OHP
bar*10
30*5
40*3
50*6
45*8
40*10

Chins
bw*5
+5*3
+10*4
+5*5
bw*6

Diamond Push Ups- 10, 5, 4

Leaning Lateral Raises- 10kgs x 12+4+4+4

Done. I think this is an all time PR for OHP. Felt super strong too. Assuming the extra weight helps tho. 

2
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 21, 2020, 06:20:56 am »
Hahaha thanks mate. Gotta admit I was having a pretty good time out there.

I reckon I had a max of around 32"ish. At 98kg. Figure if I drop at least 10kgs I will be mid to high 30s. There's definitely a chance.

3
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 20, 2020, 09:09:20 pm »
Happy birthday Coges, you're my training inspiration, where i want to be(balanced) vs where i am (addicted to squatting).

Hahaha. Thanks mate. You're too kind.

I'm paying for those jumps now though. Knees actually feel great but my right ankle/tib post is sore AF. Probably why they program only has 10 jumps per side and not 50 lol.   

4
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 20, 2020, 09:06:50 pm »

5
I remember these guys for their ridiculously long iso lunges that they used to do. Crazy stuff.

6
<a href="http://www.youtube.com/watch?v=bGH6SIk15x8" target="_blank">http://www.youtube.com/watch?v=bGH6SIk15x8</a>

C'mon man he didn't even go all the way down. Dude is jacked but that's no excuse.

7
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 19, 2020, 07:59:50 pm »
19/05/2020

Lifetime  :personal-record: of 40!

Warm ups

Dribbling drills

Shooting

Bunch of jumps and dunk attempts. Must have had over 100 jumps easy. Had a decent amount of pre-workout and got a bit carried away haha. Lob game is weak. Hard with the driveway hoop where I can really only jump from one side though.

IMPORTANT- Heel kick is real! I have never ever used this before. Remembered about half way through and legit had an extra couple of inches on the jump. Pretty incredible and when I looked at the footage I wasn't even really kicking.     


8
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 19, 2020, 07:20:27 pm »
18/05/2020

Reverse Deadmill- sets of 10
bar, 40, 60, 80, 95

ATG Split Squat- sets of 5
bw, 20, 30, 40

Nordic-
4, 2, 2

Stretch

Felt off the entire session. Just had nothing so I called it.

9
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 17, 2020, 07:48:45 pm »
TIME TRIAL 5K 23:42 , ALL TIME  :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.

Nice!!!!!!!

10
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 17, 2020, 07:19:54 am »
17/05/2020

Incline Bench-
bar x 10, 40 x 5, 60 x 3, 70 x 6, 62.5 x 8, 55 x 10

OHP
bar x 10, 30 x 5, 40 x 3, 50 x 4, 45 x 6, 40 x 8

Lateral Raises
10s x 12, 10

2 hours later-
2.5k run in 14:28 avg. 5:46/km pace

11
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 16, 2020, 10:16:51 pm »
16/05/2020

Reverse Deadmill- 2 mins

KOT Squats to 7"- 5 x 10

VMO Squats- bw x 10, +10 x 10

BB Hack Squats- 20kg x 5, 10, 10 (these are so fucking hard)

Nordics- 4" elevation x 5
1" elevation x 1  :headbang:

Was kind of hungover, had next to no sleep and had been in the garden all day. Amazed I even got this session in but called it early.

Lowest ever Nordic rep:
<a href="http://www.youtube.com/watch?v=IioF-o0jirA" target="_blank">http://www.youtube.com/watch?v=IioF-o0jirA</a>

12
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 16, 2020, 10:08:23 pm »
The folks at Garmin be like


13
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 14, 2020, 10:27:57 pm »
14/05/2020

Reverse deadmill- 2 mins

RDL- sets of 10
bar, 40, 50, 60, 70

A) Tuck l-sit extending 1 leg - 3 sets of 5 reps/side
B)SL Calf Raise- sets of 10
10, 15, 20
C)Wall tib raise- 3 x 20

Inverted Row- 3 x 10 (bent knees)
Ring Dip- 4, 4, 4, 4, 2

Ring Push Up- 6

Taking RDL slow. The standard is to get knees behind ankles and upper body below hip level whilst maintaining arch in lower back.

Upper felt great after dips and rows. I was worried how much upper is included in this program but I think if I give it my full attention and really push the envelope on these upper days I will be fine. For now.

Daily training vid (last set of RDLs, 4th set of dips)
<a href="http://www.youtube.com/watch?v=fZD3eb4rlfU" target="_blank">http://www.youtube.com/watch?v=fZD3eb4rlfU</a> 

14
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 14, 2020, 07:45:06 pm »
You show that watch who's boss!

15
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 12, 2020, 09:54:54 pm »
What a re your thoughts on jefferson curls?
Are they safe for the lower back?

I have tried it a few times with a 20kg bar

Straight up love the jefferson curl. It's a hard movement to get right but I really like it. Puts a head of strain on my hammies but if I do it propertly it also stretches the hell out of my lats too. Hell of a movement. At my best I was doing 40kgs for sets of 10 with my wrists well below my feet and it felt incredible.

Is it safe? For me yes. I normally start out with 5kg or something pretty light and work up. Much better now the programming is sets of 5. I remember doing sets of 10 with a 30s pause on the last rep which was hell.

I remember Jeff giving me some advice on them. He said:
On hip position- "you want posterior tilt all the way down until it limits your depth, then allow the pelvis to move more into anterior tilt to get more stretch"
"out of the bottom there needs to be a posterior pelvic tilt to engage the glutes and abs/hamstrings to stabilize the pelvis to load the erectors in flexon therefore strengthening and decompressing the L5/S1"
On the vertabrae- "thinkg of each vertebrae like a string of pearls. They are supposed to move independantly one at a time" 

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