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Messages - Coges

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16
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 23, 2024, 04:50:54 pm »
Overshot the cals by about 500 yesterday but woke up lighter. Weird.

Happens to me too! I usually attribute to one of two reasons: (a) sometimes being in a deficit can just lead to water retention from stress, and having a higher cal day alleviates that; (b) when I overeat, it's often because I've had less fibre/less satiating food and more calorie dense things, so there's just less mass in the gut.

Yeah man I think you're right.

I've been trying to get some form of fermented foods each day and had been having some kimchi with one of my meals and the gut was definitely more bloated. Yesterday felt way leaner. Had burger and chips last night and overshot again on cals eating about 3,100. Woke up today at 96.7 but am leaner again as waist is down to 37".   

17
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 22, 2024, 04:08:19 pm »
23/01/24
BW- 96kg
Cals- TBA

Overshot the cals by about 500 yesterday but woke up lighter. Weird.

Rest day today but will get a stretch in and a few walks with the dogs. 

18
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 22, 2024, 12:38:39 am »
22/01/24
BW- 96.3kg
Total Cals- 3,258 (211g P, 171g C, 171g F)

Barbaric Rites - Day 2

Bench- Light (3x1/1xAMRAP @55/60/65/70% - training max of 85kgs)
bar x 1-. 42.5 x 10, 50 x 10, 55 x 10, 60 x 7

Yates Row- Heavy (5/5/5 @ 70/80/90% - training max of 70kgs)
40 x 5, 50 x 5, 55 x 5, 62.5 x 5)

Dips- 3x6@bw

Upright Row- 3x10@20kg

Session felt good. Not used to bench volume and dips suffered significantly.

Varying my calorie intake to really get a gauge on what my TDEE actually is. My go to for weight loss has always been 2500 cals but on that I will lose 1.5-2kgs in the first couple of weeks before it slows down. Going to play in the 2700-2800ish range. I'm happy to lose weight slower as it will be more sustainable in the long run and I will be more likely to build strength during that period. Also am going back to martial arts later this week and will be doing 3-5 sessions a week so will def need the calories.

19
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 22, 2024, 12:21:08 am »
Became a dad  :personal-record:

Congratulations mate! Absolutely brilliant news.

20
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 22, 2024, 12:20:16 am »
Felt fat, clumsy, stiff , de-trained and , of course , slow.

Man I know this feeling!

21
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 21, 2024, 07:02:20 pm »
17/01/24
BW- 96.7kg
Didn't track cals. Was out driving for half the day. Made sure not to over eat though.

18/01/24
BW- 96.3kg
Total Cals- 2,382 (171g P, 169g C, 70g F)

Bench Press-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 75 x 5 (RPE 9)

Deadlift-
60 x 5, 80 x 3, 90 x 5, 100 x 5 (RPE 7)

19/01/24
BW-96.5kg
Total Cals- 2,489 (159g P, 240g C, 102g F)

20/01/24
BW- 96.2kg
Didn't train or track cals. Was celebrating our wedding anniversary and went out for lunch and dinner. Over ate by a little but not too far out of whack.

21/01/24
96.9kg
Total Cals- 2,956 (175g P, 234g C, 134g F)

Decided to get back on a program. I wanted something simple, a meat and potatoes kind of program. I have spent too much time weighing program options and not enough training. First step is to get strong and lean and I can go from there. Decided on Barbaric Rites. Basic powerbuilding style program. Nothing fancy.

Day 1-
Squat- Heavy (5/5/5 @ 70/80/90%- optional 1/1/1 @ 100/105/110% - training max of 90kg)
bar x 5, 40 x 5, 62.5 x 5, 72.5 x 5, 80 x 5, 90 x 1

Stiff Leg DL- 5x60@60kg

BB Lunges- 2x10@20kg

Squats felt surprisingly good. Adjusted my stance a little wider than I've had it recently and it felt right in the power groove. 90 moved pretty quick and it felt like I had a lot more in the tank so I feel good about where this is headed.

Quick update on main overarching goals-
BW- get to 90kgs and decide if lean enough to begin bulk - need to get protein levels over 200g/day
Lifts- get back to 140kg squat, 100kg bench and 160kg deadlift. This should take around 10-12 weeks.


22
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 17, 2024, 12:23:11 am »
16/01/2024
Weight- 97.7kgs
Total Cals- 2,321 (164g P, 206g C, 97g F)

Hang Clean- 20 x 5, 30 x 5, 40 x 3

Back Squat- 20 x 10, 40 x 5, 60 x 1, 70 x 4, 65 x 7, 7

Incline DB Bench- 3 x 10 @ 15kg DBs
Incline DB Chest Supported Row- 3 x 10 @ 15kg DBs

DB Straight Arm Lateral Raise- 6kg DBs x 6, 6, 6

Super hot session. Was 33 degrees outside so probably 38 or 40 in my garage. Awesome.
Have rejoined an old gym and will start back there next week.   

23
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 17, 2024, 12:19:29 am »
And we're back...again.

Quick summary of the last 9 months:

Trained my ass off and got my Hapkido 2nd degree black belt (2 hours of testing at high altitude which was a complete mindfuck)
Still fat- stayed at the same weight the entire year round at 98kgs thanks to eating and drinking too much (currently 96.7)
Popped a rib in the second week of Dec whilst training BJJ which stopped me in my tracks. Have only just returned to the gym yesterday.

Goals:
Ths usual. Get strong, lean, mobile and well conditioned. I've got some pretty specific goals but will save them for when I'm in a little better condition.

24
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 12, 2023, 09:13:19 pm »
Played in an Easter basketball tournament last weekend so took a couple of days off prior to it. It was four 10 min quarters per game and we were in the masters (over 35s) section and I was a little surprised at the quality of some of the players. Had three games on the Friday and one Saturday morning. It was far more physical than I would have expected which actually nullifies a lot of my game. Lots of body contact on the drive and I'm not really a proper post player but more of a slasher which is difficult to do when you're getting shoved on every play. Had a great time though and it looks it will become an annual thing with this team. Gives me 12 months to get into better shape than I am now.

Thoughts out of the tournament:
Pros-
I'm a better shooter than I give myself credit for and I need to trust my shot and get more shots up overall. I have a great 1 dribble pull up from mid range and can get it anytime I want. Needed to be more aggressive. That would also open up the lane to the basket more.
My conditioning was actually pretty good. I played at least 30 mins per game and not once did I feel overwhelmingly tired. Part of that has to be the weekly running I've been doing.
Vert isn't terrible. I weighed 96kg on the first day so probably 99 adding food, water, shoes and clothes. Still getting mid palm above rim which is 24-25" off a few steps. Only got out rebounded a few times by a guy who was 2" taller than me with long arms.

Cons-
I did feel weak against some of the men playing. They were just bigger and more physical. I'm a different build to a lot of them. Perhaps need a few more kgs on the upper body to really compete.
Vert isn't great. Rather than add a few more kgs to the upper body (like I said above) I would prefer to be 6-8kgs lighter and be faster and more dynamic. I'm pushing against age here but realistically think I still have a 30"+  in game vert in me. I can also probably get a lot stronger without adding too much size.
I completely over thought the training process. Tried to do too much in too many domains. It's pretty simple though right. Get stronger at a lighter bodyweight and add some jumps and stay flexible.
Overall conditioning was poor. My cardio was great and I was able to recover and repeat efforts pretty well. Next year I would plan to have 4-6 games leading into the tournament to get my in game conditioning to a better level. My calves and ankles suffered the most. Sprained my left ankle twice in the last game and pretty sure this was due to fatigue accumulated from the previous games.  Ankle is still pretty well buggered and will take some time to heal.

Back into training today and will take it slow and just focus on getting some good movement in. Time now to focus on martial arts training and make some advancements there before coming back to basketball in the new year.

25
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 04, 2023, 01:40:47 am »
04/04/23
95.8kg

Reverse Sled x 5 mins

Squats- bar x 10, 60 x 5, 80 x 3, 80 x 1

Lying Ham Curl- 2x12
ATG Split Squat- 2x5/side @bw

Sore AF after balling last night. Thought I'd get an easy recovery session in. Couldn't even squat 80kgs comfortably.

Will stretch later on and see how the recovery goes tomorrow. 

26
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 03, 2023, 06:14:04 pm »
29/03/23
96.6

Incline DB Press-
Top set of 30s for 6

Face Pulls-
3x15

Didn't write this one down and pretty much forgot what I did. I know I hit the 30kg DBs for 6 on incline bench and probably did some french press or something else as well.

31/03/23

Clean DL-
90x3x3 (using straps)

C&J-
20x2, 40x1, 50x1, 60x1, 65x1

Seated Hamstring Curl- 2x12
Back Extension- 2x15

Couch Stretch- 60s/side

02/04/23
97.2kg

Run- 5km in 35:30 @7:06

These runs are still feeling good. Kept my HR in zone 2 except for the last minute or so when I just wanted to get the 5k done.

03/03/23
96kg

I'm playing in a masters basketball tournament this weekend over Easter. Caught up with the guys last night for a scrimmage and we played 4 on 4 and then 3 on 3 for just over an hour.  Body held up great and I'm still jumping over people. Hit some nice shots and am looking forward to getting some proper games in on Friday and Saturday.

27
Progress Journals & Experimental Routines / Re: FP's log
« on: March 27, 2023, 07:59:54 pm »
Quote
Don't lead with the knees! To achieve true balance and stillness, hinge the hips backwards and drop straight down, equally distributing the weight between the arches of your feet. Leading with the knees shifts our weight forward, making it harder to keep the rest of the shot (and body) still and balanced. Keep the full foot connected to the ground and don't transfer weight to the balls of your feet until it's necessary to do so! Feel the stillness! Feel the balance!

From that insta page. Basically this is exactly what im trying to achieve, but because my weight is more back it puts me more on my heels. I do agree with you though, having different 3p and 2p techniques might get confusing and certainly shooting off the heels carryover to games might be limited. I cant really get much of a jumper with this technique either. To its credit though im a lot more accurate than before.

I think his quote is a little misleading. Sure he hinges somewhat but he also breaks at the knees. Check out his shot and you can see plenty of knee bend, weight through the centre to forefoot, coming off the toes and transferring forward as he shoots.

 

28
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 27, 2023, 01:56:25 am »
27/03/23
BW- 96.8 (Had a massive day of eating with some beers on Sat- still reverting back)

Power Clean + Front Squat
bar x 5, 40 x 2, 50 x 1, 60 x 1, 70 x 1

Squats
60 x 5, 80 x 3, 100 x 1, 110 x 5 (knee sleeves only)

Power clean felt very crisp. Pretty sure my all time best is 90kg and today I felt like I could have easily gotten 80. Good to leave some in the tank though.
 
Squats were a legit 9 RPE. Depth and form was good though. Face was completely red with veins popping everywhere. Might start using a belt again for my top sets.

Evening Training-
90 minute Hapkido class. Pretty intense class. Spent heaps of time wrestling and throwing which normally would have killed me but my recovery was pretty good. Need to keep up with this running as I think it will make a massive difference going forward.

29
Progress Journals & Experimental Routines / Re: FP's log
« on: March 26, 2023, 11:08:22 pm »
Hey mate, For mine you seem to be complicating things a lot with your shooting. Your form shouldn't change when you increase your range. I can only imagine this leading to confusion and missed shots. Also, I can't imagine shooting with my weight through my heels. Just tried it in my living room and the motion seems very odd. I can't imagine it translating well to game situtions either.

Have you checked out Mike Dunn? He has some excellent and really simple info on shooting.

https://www.instagram.com/seemikedunn/?hl=en

30
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 26, 2023, 10:36:35 pm »
26/03/23

Easy Run-
5.02km in 36:42

Think I finally know what an easy run feels like. Running at between 6:45 and 7:30 pretty much the entire time and the legs never felt tired and the lungs never felt strained. Legs were a little fatigued right at the end but this was pretty cool. Really want to do another triathlon at the end of this year so will keep up the slow and easy running and gradually increase the time.

SUP-
1.55km in 28:51

Fell once but was good enough to land on the board. Really enjoying the stand up paddle boarding. It's a unique challenge.

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