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Members Area => Progress Journals & Experimental Routines => Topic started by: Coges on June 05, 2019, 02:43:44 am

Title: 40x40
Post by: Coges on June 05, 2019, 02:43:44 am
New log time. Been contemplating this for a bit. Fresh start and all. Really though I've been faffing about for a while now and think a new log without the clutter of the previous one will help me focus. One main goal for this log is to have a recorded 40" vert by my 40th birthday which is in roughly 349 days. My most recently recorded vert test was 32" in mid April this year off the back of maybe 4 weeks of consistent training. Weighing in at 90-91 at the time. I'm not sure I can add 8" in 12 months but I can certainly try. All training will be focused on this one goal.

The following is a checklist of items I think I need to tick off in order to reach the goal:
- bw of 85kgs- I have at least 6-7kgs of fat I can lose. Want to be no more than 8%.
- consistent jumping practice- practice that skill
- Loose calves, quads and hip flexors- these have been tight for years. Like decades.
- Have elite core strength- this is the one area I've never trained. I've had decent squatting and deadlifting strength. Never had good or decent core/hip flexor strength. This could be a huge missing link for me.
Title: Re: 40x40
Post by: Coges on June 05, 2019, 02:47:19 am
05/06/19

Plantar Fascia and Tibialis Stretch- 2 mins each

Reverse Sled Drag- 3 x 120m
Poliquin Step Up- bar x 20, 30 x 20, 45 x 20
J Curl- 16 x 5, 20 x 5, 25 x 5

Tibialis raise- 2 x 20
Hanging leg raise- knees bent on way up, straight on way down- 2 x 10

Incline DB Press- 12.5s x 10, 15s x 10
Face Pull- 40lbs x 10, 50lbs x 10

Ball game was ok. We lost by 6 but we were down by 15 after 5 minutes. Basically asleep at the wheel for the start of the game. I played ok. Still getting over the back issue from a couple of weeks back. Feeling good in game but missing a step of pace and some height from my vert.

Stretching- Couch and pigeon stretches. 
Title: Re: 40x40
Post by: LBSS on June 05, 2019, 05:49:00 am
hell yes! go get it.
Title: Re: 40x40
Post by: Coges on June 05, 2019, 07:14:00 am
hell yes! go get it.

 :headbang: :headbang: :headbang:
Title: Re: 40x40
Post by: acole14 on June 05, 2019, 09:15:54 pm
Awesome goal mate. I actually think you have a good chance of getting it if you have some clear air to train hard.
Title: Re: 40x40
Post by: Coges on June 05, 2019, 09:51:34 pm
Awesome goal mate. I actually think you have a good chance of getting it if you have some clear air to train hard.

Thanks mate. Yeah me too. I think there's a lot of stones I've left unturned in the past.
Title: Re: 40x40
Post by: Coges on June 05, 2019, 09:56:55 pm
06/06/19

5am training
bw - ? batteries flat in scales (may not be a bad thing for a bit)- down a bit based on the mirror eye test.

Calf Stretch- 2 mins per side

Heavy Sled- 3 x 20m
Split Squat (front foot elevated 2")- bw x 10, +12 x 10, +16 x 10
Seated GM- +10 x 10, 20 x 10, 30 x 10

SL Calf Raise- +10 x 10, 20 x 10
Low cable pull in (cable attached to feet lying down)- 40lbs x 10, 10

Full Rom Dips- bw x 4, 4
DB Ext Rotation- 5kg x 10, 10

Stretches x 2min each
90:90, butterfly, seated pancake

I'm taking things slowly. Had some right knee pain so elevated the split squats. Pain completely gone on 3rd set which was great. Time to build these back up. Seated GM isn't great at the moment so may switch these up for something that doesn't aggravate my back. Maybe DB horse squats, idk. All in all a good training sesh.
Title: Re: 40x40
Post by: Coges on June 11, 2019, 07:25:01 pm
Had a rough long weekend. Great to spend time with the family. Was crook with a virus though and then Sunday night tweaked my neck. Been pulling a Zoolander for the last couple of days. Can't turn left. Focus this week will be on getting that sorted without worrying about any kind of training.

Goals for next 3 weeks till end of FY-
Lose 3kgs- I'm off alcohol and sugar again so this part should be easy
Get knees and ankles back to feeling good- no alcohol, stretching everyday, floss bands on ankles and knees daily.
Get to bed by 10pm.
Title: Re: 40x40
Post by: adarqui on June 12, 2019, 12:11:35 am
nice to the no-alcohol part.

no sugar meaning like, no fruit or no junk?

not a fan of the no-sugar from fruit etc, but sugar too often is def a problem. going like 6+ hours between sugar ingests seems ok in my experience. if i ingest it every few hours, it def wrecks my endurance eventually. need to space it out more, otherwise my body starts to demand it too much & I feel more weak.
Title: Re: 40x40
Post by: Coges on June 12, 2019, 09:17:25 pm
nice to the no-alcohol part.

no sugar meaning like, no fruit or no junk?

not a fan of the no-sugar from fruit etc, but sugar too often is def a problem. going like 6+ hours between sugar ingests seems ok in my experience. if i ingest it every few hours, it def wrecks my endurance eventually. need to space it out more, otherwise my body starts to demand it too much & I feel more weak.

Should clarify. No sugar from junk. That's my biggest weakness. Every time I've gone off sugar I have felt amazing. Legit amazing. Feel like I'm in a brand new body. I will still have fruit for sure. 
Title: Re: 40x40
Post by: Coges on June 17, 2019, 08:26:43 pm
16/06/19

Ball game. Only had 4 players SMH. Only lost by 4 in the end and had a pretty decent game. 13 points. Lots of rebounds. 2 blocks. One where I sent the ball back over his head and out over the sideline on the full from under the rim lol. Other team had some solid players too. One reminded me of a younger version of myself except he could shoot the 3 ball. He also dunked on a fast break. Baby dunk but a dunk all the same. I got to actively work on my game too. Took a couple of outside shots, worked a couple of nice post moves, threw a Euro step in on a fast break. All stuff I normally would struggle to do. Still too heavy/unfit to dunk but getting there.

17/06/19

A) Plantar Fascia Stretch- DND due to corked calf
B) Tibialis Stretch- DND due to sprained ankle

C1) Reverse Sled Drag- 120m x 3- tank on setting 3 plus 150kg
C2) Poliquin Step Up- sets of 20 @ 20, 30, 40
C3) Jefferson Curl- sets of 5 @ 12, 15, 20 - hammies felt horrible

D1) Tibialis Raise- bw x 20, 20, 20
D2) ATG Leg Raise- bw x 10, 10, 10

E1) 45-Degree ATG Incline Dumbbell Press- sets of 10 with 10s, 12.5s, 15s
E2) Face Pull- sets of 10 with 30lbs, 35lbs, 40lbs

F) 90:90 > Pigeon Progression- 2 mins per side
G) Couch Stretch- 2 x 60s
Title: Re: 40x40
Post by: Coges on June 18, 2019, 10:00:49 pm
19/06/19

6am

A Calf Stretch- 90s per side

B1 Sled Push-Pull- 3 x 20m - tank setting 4 + 120kg, 160kg, 190kg
B2 ATG Split Squat- bw x 10, +10 x 10, +14 x 10
B3 Seated Goodmorning- 20kg x 10, 10, 10

C1 Single Leg Standing Calf Raise- 15kg x 10, 10, 10
C2 Low-Cable Pull-in- 50lbs x 10, 60lbs x 13, 70lbs x 10

D1 ATG Dip- bw x 5, 4
D2 Dumbbell External Rotation- 5kg x 10, 10

To come later-
E 90:90 > Pigeon Progression
F Butterfly Stretch
G Seated Pancake Stretch

Ball game at 8.45 tonight too.
Title: Re: 40x40
Post by: adarqui on June 18, 2019, 10:23:02 pm
19/06/19
Ball game at 8.45 tonight too.

dunk on somebody. :ibjumping:

or have a great game. :ninja:

or both. :ninja: :trolldance:
Title: Re: 40x40
Post by: Coges on June 18, 2019, 10:30:09 pm
19/06/19
Ball game at 8.45 tonight too.

dunk on somebody. :ibjumping:

or have a great game. :ninja:

or both. :ninja: :trolldance:

Haha thanks mate. I feel like I'm a couple of weeks away from even just dunking. Body hasn't felt great but I'm nearly there.
Title: Re: 40x40
Post by: Coges on June 19, 2019, 07:34:00 pm
Ball game last night was alright. Got there 5 mins late due to work so no warm up and straight into it. Stadium was colder inside than outside which was rough given it was only about 7 degrees outside. Played ok though. Reffing was shit as usual but we got some nice plays in. Working on a high pick and roll which the other team never seems to know how to defend. Body felt ok. Not great but not bad either.

Stretching today and will train again tomorrow morning.
Title: Re: 40x40
Post by: Coges on June 23, 2019, 07:42:13 pm
24/06/19
6am

A- Plantar Fascia Stretch- 2 mins
B- Tibialis Stretch- 2 mins

C1- Reverse Sled Drag- 2 x 120m
C2- Patrick Step Up- 20kg x 20, 40kg x 20
C3- Jefferson Curl- 16kg x 10, 20kg x 10

D1- Tibialis Raise- bw x 20, 20
D2- ATG Leg Raise- bw x 10, 10

E1- 45-Degree ATG Incline Dumbbell Press- 15s x 15, 17.5s x 15
E2- Face Pull- 21kg x 15, 15

F- 90:90 > Pigeon Progression- 3 mins/side
G- Couch Stretch- 60s/side x 2
Title: Re: 40x40
Post by: LBSS on June 24, 2019, 02:59:35 am
the tibialis stretch, it's for tib anterior, yeah? what do you do? not an easy muscle to stretch comfortably IME.
Title: Re: 40x40
Post by: ChrisM on June 24, 2019, 09:24:29 am
Mmmm ATG! Glad to see another Adarq member on the program!!!!
Title: Re: 40x40
Post by: LT3976 on June 24, 2019, 11:48:34 am
same here Chris.....I'm on the ATG too
Title: Re: 40x40
Post by: ChrisM on June 24, 2019, 01:27:40 pm
Nice! It's really helped my knees! Haven't noticed much very maximal gains but I have found some SL bounce again (then again I've been training for a minute now. Lol)
Title: Re: 40x40
Post by: LT3976 on June 24, 2019, 03:55:50 pm
Don't want to hijack Coges' thread, but are ya'll doing any extra jumping/running outside of the program?
Title: Re: 40x40
Post by: Coges on June 24, 2019, 07:56:55 pm
Nice! It's really helped my knees! Haven't noticed much very maximal gains but I have found some SL bounce again (then again I've been training for a minute now. Lol)

I think the biggest benefit of the program is getting knees and ankles healthy and allowing you to jump at a more consistent level. That's been my experience so far. I haven't trained consistently the last 3 months though so looking forward to getting back to my previous level.

I will be interested to see where it takes you though Chris given your already high level of vert.
Title: Re: 40x40
Post by: Coges on June 24, 2019, 08:09:05 pm
the tibialis stretch, it's for tib anterior, yeah? what do you do? not an easy muscle to stretch comfortably IME.

Yes. Tib anterior. I hate this stretch as my left ankle is dodgy but it's the same as the picture below but with the toes elevated on something like a yoga block.

(https://www.verywellfit.com/thmb/d62h4q9U0cWCFF4e_vTur5c36Mg=/768x0/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/FINAL_VWFitFitnessAnnotations30-5b6c8561c9e77c0082e80b50.jpg)
Title: Re: 40x40
Post by: ChrisM on June 24, 2019, 10:44:30 pm
Nice! It's really helped my knees! Haven't noticed much very maximal gains but I have found some SL bounce again (then again I've been training for a minute now. Lol)

I think the biggest benefit of the program is getting knees and ankles healthy and allowing you to jump at a more consistent level. That's been my experience so far. I haven't trained consistently the last 3 months though so looking forward to getting back to my previous level.

I will be interested to see where it takes you though Chris given your already high level of vert.

I think it should at the least balance my jumping (improving other plants). If it adds inches I'm STOKED for that but it's been a blessing for my knees already so worth every penny IMO.

LT3976, I still do some jumps in my warmups altho volume is way down. I'd LIKE to get some real jump sessions in but life is hectic currently. As long as your approach is solid in regards to not overdoing the jumping and quality>quantity I think you should be able to have a few jump days.
Title: Re: 40x40
Post by: LT3976 on June 25, 2019, 02:37:10 pm
are you both still on the standards program?
Title: Re: 40x40
Post by: Coges on June 25, 2019, 08:31:45 pm
are you both still on the standards program?

Yep. I'm pretty good on all the lower body standards. Need to get the leg raises and pressing standards to move on.

What about you?
Title: Re: 40x40
Post by: LT3976 on June 25, 2019, 08:55:53 pm
Yea still on as well
I got away from the program for a bit so now I’m back pushing.  Nordics and rdl’s are proving the toughest for me to get to the standards
Thinking another 4-6 weeks at most and I’ll have the standards met across the board
Title: Re: 40x40
Post by: Coges on June 25, 2019, 10:06:43 pm
Yea still on as well
I got away from the program for a bit so now I’m back pushing.  Nordics and rdl’s are proving the toughest for me to get to the standards
Thinking another 4-6 weeks at most and I’ll have the standards met across the board

Yeah I forgot about nordics haha. I'm the same. Another 4-6 and I should have them knocked off.
Title: Re: 40x40
Post by: ChrisM on June 26, 2019, 12:38:48 am
I nailed a lot of the quad dominant stuff on the first week as well as some core and the lower leg stuff. Nordics and garhammers are killing me lol!
Title: Re: 40x40
Post by: LT3976 on June 26, 2019, 11:46:00 am
Chris.....I'd say that's not surprising considering how well you get up.
Most of the quad and core stuff I'm very close to hitting standard on, lower leg and hamstring strength/flexibility is what's holding me back
Title: Re: 40x40
Post by: Coges on June 26, 2019, 08:12:36 pm
26/06/19

3pm

A- Calf Stretch- 2 mins per side

B1- Heavy Sled Drive- 2 x 40m
B2- ATG Split Squat- bw x 10, +16 x 10
B3- Seated Goodmorning- 20 x 10, 30 x 10

C1- Single Leg Standing Calf Raise
C2- Low-Cable Pull-in


D1- ATG Dip- bw x 5 +4 neg, 4 +4neg
D2- Dumbbell External Rotation- 6kg x 10, 12

E 90:90 > Pigeon Progression
F Butterfly Stretch
G Seated Pancake Stretch


Shortened session today but at least still got to the gym. Trying to get some consistency back so my goal for this week is to just get 4 training sessions in. So far so good.

8pm
Ball game. We lost (our outside shooters missed everything. Legit everything) but I'm getting some bounce back. Threw down a dunk in warm up before I was reminded by the refs there is no dunking at this gym lol. I had a solid game. Heaps of boards and a huge block. Guy driving the fast break for a layup and I took him off two steps and blocked it off the backboard. Felt great. Shooting touch and the post game is coming back too.
Title: Re: 40x40
Post by: ChrisM on June 26, 2019, 08:39:17 pm
Coges, NICE!

LT, yea but I have to nail the standards to use the fly or Westbrook program. As is my flexibility, specifically my lower back (pancake), SUCKS. Its holding back my seated good mornings by a lot.
Title: Re: 40x40
Post by: Coges on June 26, 2019, 10:12:12 pm
Coges, NICE!

LT, yea but I have to nail the standards to use the fly or Westbrook program. As is my flexibility, specifically my lower back (pancake), SUCKS. Its holding back my seated good mornings by a lot.

Chris and LT, which program are you going onto after the standards? I'm going on the fly.

Also, Chris I think sucking at some of these movements are the best part about the whole thing. I suck at Nordics and Garhammer raises like you, so just imagine how much benefit I will get when my hamstring and hip flexor strength gets up to speed with everything else. Cannot wait. 
Title: Re: 40x40
Post by: ChrisM on June 27, 2019, 02:00:35 am
Probably the fly. To be completely honest I could stand to lose some mass upper body wise and drop a few lbs but I feel great currently so who knows. I doubt I need the Westbrook program but it'll be in the discussion after I complete the standards!
Title: Re: 40x40
Post by: LT3976 on June 27, 2019, 08:55:37 am
probably the fly program as well. 
i have both the westbrook and fly programs in emails that were sent a while back and have looked at both of them.

i've been doing the upper body remedy program in place of the upper body work in the standards program.  being older (43) i need more upper body flexibility than strength at the moment.  not too worried about mass either.  i'm 5'9 180, losing 5-10 lbs and getting leaner would probably be the way to go for me

today has been good so far.  got my lower body work in this morning, will do the upper body at lunch.
atg squats i'm only 5 lbs away from standard (i'm 180, did 40 lbs today).  and that's with an ankle that i turned sunday night.
nordics i was able to get 9 reps going down to an 8 inch box.

one thing i really like about the program is having the standards laid out for me.  I know exactly what i'm trying to achieve on each exercise, which makes me push that much harder.
Title: Re: 40x40
Post by: Coges on June 30, 2019, 09:15:20 pm
28/06/19

A- Plantar Fascia Stretch
B- Tibialis Stretch

C1- Sled Push-Pull- 3 x 20m heavy
C2- ATG Squat- bw x 10, +10 x 10, +16 x 10
C3- GHR x 5, 5, 5

D1- Tibialis Raise- 20, 20
D2- Garhammer Raise- Level x 10, 10

E1- ATG Dumbbell Shoulder Press- 10s x 10, 15s x 10
E2- ATG Chin-Up- bw x 5, 5

F- 90:90 > Pigeon Progression
G- Couch Stretch


Have been training fairly meekly the last few weeks. Have had a few niggles over the last couple of months and am progressing meekly. Think it's time to ramp things back up again as the body is feeling pretty good.
Title: Re: 40x40
Post by: Coges on July 02, 2019, 07:46:15 pm
02/07/19

Plantar Fascia Stretch x 3 mins
Tibialis Stretch x 3 mins

Patrick Step Up- 3 x 20 @ bw
Jefferson Curl- 3 x 10 @ +3.5kg 

Banded pull aparts and l-sits

90:90 > Pigeon Progression- 3 mins each side
Couch Stretch- 3 mins each side

Ended up training inside at home so had to modify things a bit.

03/07/19

Calf Stretch- 3 mins each side

Heavy Sled Drive- 3 x 40m (tank setting 4 + 200kg)
ATG Split Squat- bw x 10, +32 x 10, +40 x 10
Seated Goodmorning- 20 x 10, 30 x 10, 40 x 10

Single Leg Standing Calf Raise- +10 x 10, +20 x 5
Low-Cable Pull-in- 60lbs x 15, 10

ATG Dip- bw x 8, 5
Dumbbell External Rotation- 8kgs x 10, 5

Ball game and stretching to come later
Title: Re: 40x40
Post by: Coges on July 12, 2019, 04:05:43 am
Haven't missed a training session since the last post but it's school holidays and I'm not near the computer much. Training is going well and have had a couple of nice ball games in there too. Back to logging next week. Also down kg and a bit so getting closer to being back under 90.
Title: Re: 40x40
Post by: Coges on July 15, 2019, 07:30:58 pm
Did Monday's training as expected. Getting closer to the basic standards for ATG which means I can then move onto one of the more specialised programs. Looking forward to that.
Food and BW has been weird. I think I'm done with IF for a while. Feel like I never have a chance to put on any muscle even when I eat perfectly. Just started doing the 4-6 meals a day thing. So far so good. Body feels good. BW is higher but I'm also looking leaner. Haven't been tracking waist measurements though so that's the first step. Will go back to that and periodically check the bw. One thing I'm realising is that being "skinny fat" or just plain old skinny doesn't really fit the same rules as everything else. Was reading an interesting post the other day about body fat scanners and how most people will get a range of 1-2% difference between Dexa and bodypod etc. Skinny/skinny fat dudes like myself will get variances of up to 10% which is what I have experienced. I legit thing my bodyfat is low teens if not lower so think it's finally time to add some muscle to fill out this frame.
Title: Re: 40x40
Post by: LT3976 on July 15, 2019, 08:28:33 pm
IF never really worked for me.  I’ve done a 44 hr fast which really helped jumpstart losing weight/fat.  But when I started making sure I got enough protein in every day is when I really start to see body comp changes.  3-4 protein shakes a day makes it so easy
Title: Re: 40x40
Post by: Coges on July 16, 2019, 12:00:55 am
IF never really worked for me.  I’ve done a 44 hr fast which really helped jumpstart losing weight/fat.  But when I started making sure I got enough protein in every day is when I really start to see body comp changes.  3-4 protein shakes a day makes it so easy

I love IF and it works a treat for me to lose weight. Just can't seem to add muscle on it which is probably no surprise. Yeah I do 2-3 protein shakes each day. Super easy.
Title: Re: 40x40
Post by: Coges on July 17, 2019, 02:31:38 am
Shortened training session today due to work and a ball game coming up tonight.

Sled Push
Split squats- top set at 32kg total
Seated GM- top set at 30kg

Dips & Ext rotations

Kind of sucks not having too much time. Just joined a new gym though today which is a little closer to home so should make it easier to get to in the mornings and even later at night if I need to. Pretty stoked. They don't have a sled but I can make do with the treadmill for now. They do have a seated tibialis machine which is cool. They also have hot (and normal) yoga which is something I've been wanting to try for a while so keen to get into that.
Title: Re: 40x40
Post by: Coges on July 17, 2019, 07:29:37 pm
Easy ball game. Felt super bouncy during the day. Attempted two dunks in warm up. First one rattled out and second one got rim blocked. Was completely cold so no surprises. It's pretty clear to me that I need to do more in week jumping. Finding the time is key.

Definitely fitter during games too. I'm always running back and pushing on offence and don't get anywhere near as tired as I used to. Good signs.
Title: Re: 40x40
Post by: LT3976 on July 18, 2019, 09:10:50 am
Easy ball game. Felt super bouncy during the day. Attempted two dunks in warm up. First one rattled out and second one got rim blocked. Was completely cold so no surprises. It's pretty clear to me that I need to do more in week jumping. Finding the time is key.

Definitely fitter during games too. I'm always running back and pushing on offence and don't get anywhere near as tired as I used to. Good signs.

Good stuff!  More bounce and more endurance at the same time.  Still on the ATG workouts? 
Title: Re: 40x40
Post by: Coges on July 18, 2019, 07:51:22 pm
Easy ball game. Felt super bouncy during the day. Attempted two dunks in warm up. First one rattled out and second one got rim blocked. Was completely cold so no surprises. It's pretty clear to me that I need to do more in week jumping. Finding the time is key.

Definitely fitter during games too. I'm always running back and pushing on offence and don't get anywhere near as tired as I used to. Good signs.

Good stuff!  More bounce and more endurance at the same time.  Still on the ATG workouts?

Thanks. Pretty surprising and I didn't realise till my teammates were telling me to slow the play down cause they were tired lol.

Yep. Still on the basics. I only have nordics, RDLs and the core stuff to get off the basics. RDLs I will knock off this week or next and the core stuff maybe the week after. Nordics... :pissed:
Title: Re: 40x40
Post by: Coges on July 21, 2019, 11:15:19 pm
Ball game last night. The game itself wasn't brilliant but I felt pretty good. We ended up winning by 40 and the other team only had 2 guys who could ball. Makes everything super easy. Couple of nice blocks and I hilariously jumped over a guy. Granted he was only about 5'8 and he ducked but it was great. He stopped on a fast break under the rim and pump faked me and I had a full head of steam and jumped. I ended up fouling him though as I had to push his head to the middle so I didn't knee him. That jump was off two. Had another chase down scenario where I was at full speed and pulled up cause I didn't trust myself off 1 just yet.

Gym this morning. Hammies and left shoulder a little sore but otherwise all good.
Title: Re: 40x40
Post by: LBSS on July 22, 2019, 06:45:50 am
jumping over a guy always makes me think of this legendary moment:

http://www.youtube.com/watch?v=1_V42CTgCJs
Title: Re: 40x40
Post by: adarqui on July 22, 2019, 08:28:02 am
coges soon

http://www.youtube.com/watch?v=ZC0VGFCucc0
Title: Re: 40x40
Post by: Coges on July 22, 2019, 07:40:55 pm
jumping over a guy always makes me think of this legendary moment:

http://www.youtube.com/watch?v=1_V42CTgCJs

Haha damn. Nuts over the head there  :P
Title: Re: 40x40
Post by: Coges on July 22, 2019, 07:41:51 pm
coges soon

http://www.youtube.com/watch?v=ZC0VGFCucc0

A man can dream
Title: Re: 40x40
Post by: Coges on July 23, 2019, 07:18:49 pm
24/07/19
6AM training highlights

Split Squats- top set of 10 @ 48kg total (equal PR I believe)
Seated Good Mornings- top set of 10 @ 45kg (PR is 50 I think)

Dips- 6, 7, 5 (struggle street this morning)

Some other stuff.

Had a wisdom tooth out on Monday morning. Haven't eaten too much the last couple of days as a result which is actually a good prompt to get back on the fat loss wagon. I was 92kg fully clothed after gym and breakfast this morning so that bodes well. Should be sub 91 first thing.

*edit- note to self- I had a meat and nuts breakfast with eggs and kale at 8am after the gym. It's not 10.30 and I feel awesome.
Title: Re: 40x40
Post by: adarqui on July 23, 2019, 11:09:44 pm
24/07/19
6AM training highlights

Split Squats- top set of 10 @ 48kg total (equal PR I believe)
Seated Good Mornings- top set of 10 @ 45kg (PR is 50 I think)

Dips- 6, 7, 5 (struggle street this morning)

Some other stuff.

Had a wisdom tooth out on Monday morning. Haven't eaten too much the last couple of days as a result which is actually a good prompt to get back on the fat loss wagon. I was 92kg fully clothed after gym and breakfast this morning so that bodes well. Should be sub 91 first thing.

*edit- note to self- I had a meat and nuts breakfast with eggs and kale at 8am after the gym. It's not 10.30 and I feel awesome.

damn wisdom teeth pull nightmares (for me).

cool that u rediscovered some fasting from it tho hah. and ya, feels better (for me) when my diet is more random, with big blocks of non-consumption.
Title: Re: 40x40
Post by: Coges on July 24, 2019, 07:54:32 pm
24/07/19
6AM training highlights

Split Squats- top set of 10 @ 48kg total (equal PR I believe)
Seated Good Mornings- top set of 10 @ 45kg (PR is 50 I think)

Dips- 6, 7, 5 (struggle street this morning)

Some other stuff.

Had a wisdom tooth out on Monday morning. Haven't eaten too much the last couple of days as a result which is actually a good prompt to get back on the fat loss wagon. I was 92kg fully clothed after gym and breakfast this morning so that bodes well. Should be sub 91 first thing.

*edit- note to self- I had a meat and nuts breakfast with eggs and kale at 8am after the gym. It's not 10.30 and I feel awesome.

damn wisdom teeth pull nightmares (for me).

cool that u rediscovered some fasting from it tho hah. and ya, feels better (for me) when my diet is more random, with big blocks of non-consumption.

I had another out last year and it was the easiest thing ever. Dentist threw a screw in there and it was out in 5 mins tops. This time was a good 20 min struggle.

On the fasting I think it just gave me a nice reset. I'm actually eating 5-6 meals a day now (a whole 2 days haha) and I'm feeling pretty good with that. Weight was 90.4 this morning so edging closer to that sub 90 range. Def carb depleted though so no doubt that's half of it.
Title: Re: 40x40
Post by: Coges on July 24, 2019, 07:59:17 pm
Ball game last night. We won easily but played against a bunch of wanna be morons. Lots of pushing and shoving from them. Elbows thrown under the rim. Lots of c bombs thrown about. Just lucky for me I'm bigger and stronger than them. One of their players got sat twice during the game for abusing the ref who was an 18 year old girl. It's so satisfying to win against guys like this.
Title: Re: 40x40
Post by: adarqui on July 29, 2019, 12:57:41 am
Ball game last night. We won easily but played against a bunch of wanna be morons. Lots of pushing and shoving from them. Elbows thrown under the rim. Lots of c bombs thrown about. Just lucky for me I'm bigger and stronger than them. One of their players got sat twice during the game for abusing the ref who was an 18 year old girl. It's so satisfying to win against guys like this.

damn sounds like some bums.

hate competing against people like that. their dirty stuff can end up bad.


Ball game last night. We won easily but played against a bunch of wanna be morons. Lots of pushing and shoving from them. Elbows thrown under the rim. Lots of c bombs thrown about. Just lucky for me I'm bigger and stronger than them. One of their players got sat twice during the game for abusing the ref who was an 18 year old girl. It's so satisfying to win against guys like this.

ahhh.. i had all of mine pulled at once. such a nightmare. and blood oozing out for days. fu*k. most people i talk to didn't have that experience lmao.
Title: Re: 40x40
Post by: Coges on July 30, 2019, 02:38:27 am
ahhh.. i had all of mine pulled at once. such a nightmare. and blood oozing out for days. fu*k. most people i talk to didn't have that experience lmao.

Damn yeah my wife had all hers done at once. They were impacted and infected too. Just horrible. I think I've been pretty lucky. No real pain so far and seems to be a solid recovery.
Title: Re: 40x40
Post by: Coges on July 30, 2019, 09:02:59 pm
Have just started a new program with ATG. I was hanging for a change and this looks pretty good.

Two days of force production, 2 days of force protection, 2 days jumping and 1 upper body bro day. Very keen.

*Edit- on a diet note I've got this locked in now. Losing fat has never been so easy. I'm down to 90.3 while retaining (visual estimate only) most of my muscle. Meat and nuts for breakfast, eggs and salmon for lunch, meat and veg for dinner, two protein shakes as snacks. Easy. Also while loading creatine. No cravings for sugar, no cravings for carbs either. Been on less than 50g of carbs for 4 days in a row and am not suffering at all. It's golden. 
Title: Re: 40x40
Post by: LT3976 on July 31, 2019, 10:15:05 am
Keep us posted on the new workout.
I'm doing my own thing right now, but have that same workout on the app.
Trying to keep my ankles, knees and shoulders healthy and get a little more jumping in right now.
Title: Re: 40x40
Post by: Coges on July 31, 2019, 10:18:24 pm
Keep us posted on the new workout.
I'm doing my own thing right now, but have that same workout on the app.
Trying to keep my ankles, knees and shoulders healthy and get a little more jumping in right now.

I will do. I'm dipping my toe in on the workouts this week and will hit them fresh next week once I get my head aropund everything.

Also, if you don't mind me asking, why are you doing your own thing? From what I can see the anti gravity program has pretty much everything you've just described.
Title: Re: 40x40
Post by: Coges on July 31, 2019, 10:30:40 pm
Ball game last night. Aside from being freezing in the stadium it was a good game. We had a couple of fill ins who could hit regular threes and it just makes the game so much easier. We smashed the other team pretty much all over the place. Found myself lacking for energy and then realised I haven't had much in the way of carbs all week so there's no surprises there. Going to keep this up for another week and a half and then start adding carbs back in around workouts. I was 90kg on the knocker this morning and even though I'm lean I can see the differences on an almost daily basis. Fingers crossed to get sub 89 in the next week prior to starting to add some carbs back in. Having said all that I may end up doing this for longer if I am still feeling good with it.
Title: Re: 40x40
Post by: LT3976 on August 01, 2019, 09:39:14 am
Keep us posted on the new workout.
I'm doing my own thing right now, but have that same workout on the app.
Trying to keep my ankles, knees and shoulders healthy and get a little more jumping in right now.

I will do. I'm dipping my toe in on the workouts this week and will hit them fresh next week once I get my head aropund everything.

Also, if you don't mind me asking, why are you doing your own thing? From what I can see the anti gravity program has pretty much everything you've just described.

I tend to get a workout ADD, plus I need some extra ankle and shoulder work right now.  I think you're right though.  Probably start the ATG workout next week and follow that for 12 weeks or so, adding in my Iso's and extra ankle and shoulder stuff along the way
Title: Re: 40x40
Post by: LT3976 on August 01, 2019, 09:40:28 am
Just looked at the workouts for this week.  I see they add in extra shoulder stuff already as an option, so will stick with that and Iso's
Title: Re: 40x40
Post by: Coges on August 01, 2019, 10:45:12 pm
Keep us posted on the new workout.
I'm doing my own thing right now, but have that same workout on the app.
Trying to keep my ankles, knees and shoulders healthy and get a little more jumping in right now.

I will do. I'm dipping my toe in on the workouts this week and will hit them fresh next week once I get my head aropund everything.

Also, if you don't mind me asking, why are you doing your own thing? From what I can see the anti gravity program has pretty much everything you've just described.

I tend to get a workout ADD, plus I need some extra ankle and shoulder work right now.  I think you're right though.  Probably start the ATG workout next week and follow that for 12 weeks or so, adding in my Iso's and extra ankle and shoulder stuff along the way

I'm similar to you. Normally get ADD but I somehow stuck with the ATG system for over 6 months straight. Glad to change it up a bit now. Just looking through the sessions and it seems to have everything covered that you want so it makes sense to stick with it. I'm the same in that I'll change it up every 12 weeks from now on.
Title: Re: 40x40
Post by: Coges on August 08, 2019, 07:21:12 pm
Not too much training for me this week due to work and family commitments. Only 2 sessions with one of those being 15 minutes of deadlifts. Ball game Wednesday night too but that's been it. 

On the diet front still crushing it. BW is now 89.3 and my waist is down to 34". Ideally I don't really want to go much lower than this. Have had some sleep issues the last week too which may be a symptom of being too low. Again based on the mirror test I'm around 10% maybe a little under. Getting full separation lines in the quads too. Will keep on for the next week or so and then start working my way back up trying to add some lean mass. First change will be a post workout shake. Something nice and easy to do (50gP & 200gC). Been reading a lot of Poliquin's stuff and it's been his meat and nuts diet that has got me this far so figure I'll work back up using his info too.
Title: Re: 40x40
Post by: Coges on August 26, 2019, 08:23:26 pm
Been pottering the last few weeks. Still balling and adding in some upper body sessions. Lost track of things a little. Weight is still in the 89s and I think the bf is lower than before. Am eating more but the weight is still dropping. I'm away somewhere sunny next week so not going to stress too much. I'm feeling kinda skinny so once I'm back the aim is to get to a lean 95 by the end of the year. Not too stressed on training the next couple of weeks either. Will get whatever sessions I can in and see how I go.
Title: Re: 40x40
Post by: Coges on August 27, 2019, 11:13:23 pm
First proper full session last night. Mobility and upper body. Felt good to actually do all the exercises and all the sets and reps.

Bw of 89 this morning. Nearing recent times PR on this one but I'm starting to feel skinny as fuck. Not going to take drastic action but rather add in a little more food to stabilise and start heading back in teh other direction.
Title: Re: 40x40
Post by: Coges on September 19, 2019, 12:49:15 am
Still been training but not logging. Have jumped around a little on programs though. I'm still using ATG but even though I know how well my body feels on these programs I sorely miss the big three lifts. Actually mainly just deadlifting but the other two are ok as well lol. Found they have a bench/squat/deadlift program which I started this week. I've fallen behind on the jumping stuff. Not sure I actually care. Not sure the 40x40 is important to me anymore. Sounded like a good goal to chase at the time but I'm really not too sure anymore.

Played in the ball grand final last night. Lost by 16 or so. Other team had 6 guys nailing 3's so we never stood a chance. Especially with a chucker and two guys who refuse to close out on shooters. I played ok but it's still the same old shit. I'm bigger and stronger than the other players so they get away with murder. I've given away one team after the last game a couple of weeks back. Will keep in this team as they're a bunch of good guys. It's become a purely social thing now and idk about getting any better or not.

Wife started crossfit a while back and she's loving it. Kids started it too a few weeks ago and they're loving it as well. Hmmmmm  :ninja: :ninja: :ninja:
Title: Re: 40x40
Post by: Coges on September 20, 2019, 07:41:31 pm
 20/09/19

Deadlift - oly shoes/hook grip up to 100kg
Bar x 20
60 x 5
80 x 5
100 x 4
120 x 3
130 x 2
140 x 1
150 x 1
160 x 1

Seated GM
2 x 10 @ 30

Tibialis Raise - oly shoes
2 x 20

18/09/19

Bench
Bar x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 1

Chin ups
Bw x 5, 5, 5

Neck press
Bar x 6, 30 x 6, 6

16/09/19

Squats
Bar x 5
40 x 5
60 x 5
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1
Title: Re: 40x40
Post by: adarqui on September 20, 2019, 09:45:55 pm
Wife started crossfit a while back and she's loving it. Kids started it too a few weeks ago and they're loving it as well. Hmmmmm  :ninja: :ninja: :ninja:

ur wife keeps trying to increase the fitness gap on u.

:F

awesome that your kids are getting into it, they have two good role models hah. :ibsquatting: :ibrunning: :ibjumping: :ibcycling: :wowthatwasnutswtf:
Title: Re: 40x40
Post by: Coges on September 21, 2019, 07:05:34 am
Wife started crossfit a while back and she's loving it. Kids started it too a few weeks ago and they're loving it as well. Hmmmmm  :ninja: :ninja: :ninja:

ur wife keeps trying to increase the fitness gap on u.

:F

Haha yep. I'm going to have to lift my game.
Title: Re: 40x40
Post by: Coges on September 23, 2019, 10:44:14 pm
24/09/19

6am training

100m sled push/pull warm up

Snatch complex-
5 reps each with bar only

Squat- oly shoes/no sleeves/no belt
bar x 5
60 x 5
80 x 3
100 x 5
110 x 1
120 x 1 (most recent early morning PR)

Split Squat-
bw x 10
+8/side x 10, 10

Seated GM
bar x 10
30 x 10
40 x 10

Cross Bench Pullover
10 x 10, 10, 10

Trap 3 Raise
5kg/side x 10, 10, 10

45 Deg Incline DB Bench
25/side x 8, 7

Done. Legs are legit toast.
Title: Re: 40x40
Post by: Mutumbo000 on September 23, 2019, 11:08:20 pm
 Nice work on the  :ibsquatting:
Title: Re: 40x40
Post by: Coges on September 25, 2019, 12:45:37 am
Nice work on the  :ibsquatting:

Thanks mate. Only another 80kg to go  :P. I'm just realising now how out of condition I am though. Clean pulls today and my legs are completely fucked!
Title: Re: 40x40
Post by: Coges on September 25, 2019, 12:48:01 am
25/09/19

Hang Power cleans up to 70kg
Some presses and push presses too

Clean pulls
100 x 3
120 x 2
130 x 1
140 x 1
150 x 1
160 x 1
170 x F

Patrick Step Up- Heel flat 6" box
bar x 15
60 x 15
80 x 15

J Curl
+10 x 10
+20 x 10
+30 x 10

Powell Raise
4kg DB x 10, 10

Doneski. Legs are fried. Have a ball game tonight too smh
Title: Re: 40x40
Post by: Mutumbo000 on September 25, 2019, 07:34:58 am
Nice work on the  :ibsquatting:

Thanks mate. Only another 80kg to go  :P. I'm just realising now how out of condition I am though. Clean pulls today and my legs are completely fucked!

2.5kg at a time!

Your conditioning will improve with time as well.
Title: Re: 40x40
Post by: Coges on October 01, 2019, 08:29:42 pm
Some squats and presses last night. Body hurts like fuck. Have been a little sick but geez. Probs need to stretch some more too which usually isn't a problem for me.
Title: Re: 40x40
Post by: Coges on October 07, 2019, 07:30:20 pm
07/10/19

5.30AM

Snatch complex

Snatch- bar x 3, 30kg x 3

C&J- 30 x 2, 40 x 2, 50 x 2 (squat jerk)

Squat- 70 x 3, 90 x 3, 3, 3, 3

Clean Pull- 90 x 3, 110 x 3, 130 x 3, 140 x 2

BTN Push Press- 40 x 5, 5, 5

Doneski.

PM- stretch
Title: Re: 40x40
Post by: Coges on October 08, 2019, 06:42:02 pm
08/10/19

Heel down reverse step up-
20 x 15, 40 x 15, 60 x 15, 80 x 15

Lu Raises-
5kg plates x 15, 15, 15
Title: Re: 40x40
Post by: Coges on October 10, 2019, 06:15:40 pm
09/10/19

Ball game. Easy game. Hit an early 3 from the corner which is odd for me as I don't normally shoot them. Inspired by Simmons maybe haha. Had a fast break opportunity where my teammate dogged me. Two on one and he was driving down the left side of the court. I ran a nice route and circled down the right looking for the lob. He took the player on and layed it up. Devo. Everyone in the stadium was expecting the lob. Everything felt good too. Shame.

10/10/19

Squats-
bar x 5
60 x 5
80 x 3
Belt on
100 x 1
110 x 1
120 x 1
130 x 1

Snatch
40 x 1, 1

OHP
40 x 5
45 x 3
50 x 2

Done.
Title: Re: 40x40
Post by: Coges on October 12, 2019, 05:59:11 am
12/10/19

Squats
bar x 10, 60 x 5, 80 x 3, 100 x 5, 5, 3- strained neck right before squatting- weird

A bunch of dips, chins, tricep extensions and curls.

Done.
Title: Re: 40x40
Post by: Coges on October 13, 2019, 06:17:36 pm
14/10/19

5.30am

Snatch-
Bunch of very basic drills. Working through this without much progression at the moment. Need to get something here.
3 x 30
Power Snatch-
2 x 40
2 x 50

Clean and Jerk (I love the idea of the squat jerk but realistically I need to be hitting the split from here)-
50 x 2
60 x 2

Squats- (last set cue of looking up and opening my mouth out of the hole. Straight up imitation of Chinese lifters. Bar felt like a feather on my back with that. weird)
70 x 3
110 x 3, 3, 2, 3 - all belted sets

Clean pull-
110 x 3
140 x 3, 2, 2, 1 - straps for all sets.forgot my belt on the second set here. Legs were toast after these.

BTN Push Press
50 x 4, 4, 2

10 mins stretching and done.

I'm balls deep in olympic lifting at the moment and it's very cool. Looking to line up a novice comp soon but not sure if I need to be part of a club first or something. Research to do.

*Edit- interesting observation this morning. Have been sneaking in a bulk the last few weeks. Ideally want to get to 100 and be a fairly 95. Currently sitting at 92 and still have top 4 abs. Two things happened this morning that confirm I'm on the right track. On way to gym I just felt a bit bigger. Firstly after my second set of squats at 110 random guy comes over, compliments me on form then starts asking for squatting advice. Never happened before in my life. Squats were looking good though. Secondly I was getting some decent eye attention from the females in the general area. This has happened before (obviously haha) but happens less to me in the gym given how many huge dudes workout there. Both good signs and a little extra juice to get me off to a good week.
Title: Re: 40x40
Post by: adarqui on October 13, 2019, 06:35:03 pm
14/10/19

5.30am

Snatch-
Bunch of very basic drills. Working through this without much progression at the moment. Need to get something here.
3 x 30
Power Snatch-
2 x 40
2 x 50

Clean and Jerk (I love the idea of the squat jerk but realistically I need to be hitting the split from here)-
50 x 2
60 x 2

Squats- (last set cue of looking up and opening my mouth out of the hole. Straight up imitation of Chinese lifters. Bar felt like a feather on my back with that. weird)
70 x 3
110 x 3, 3, 2, 3 - all belted sets

Clean pull-
110 x 3
140 x 3, 2, 2, 1 - straps for all sets.forgot my belt on the second set here. Legs were toast after these.

BTN Push Press
50 x 4, 4, 2

10 mins stretching and done.

I'm balls deep in olympic lifting at the moment and it's very cool. Looking to line up a novice comp soon but not sure if I need to be part of a club first or something. Research to do.

*Edit- interesting observation this morning. Have been sneaking in a bulk the last few weeks. Ideally want to get to 100 and be a fairly 95. Currently sitting at 92 and still have top 4 abs. Two things happened this morning that confirm I'm on the right track. On way to gym I just felt a bit bigger. Firstly after my second set of squats at 110 random guy comes over, compliments me on form then starts asking for squatting advice. Never happened before in my life. Squats were looking good though. Secondly I was getting some decent eye attention from the females in the general area. This has happened before (obviously haha) but happens less to me in the gym given how many huge dudes workout there. Both good signs and a little extra juice to get me off to a good week.

lmao.

all good signs for swole life.

one day i will achieve 130 lb and receive absolutely no looks, just incredible speed. the dream. :ninja:
Title: Re: 40x40
Post by: Coges on October 13, 2019, 09:25:16 pm
14/10/19

5.30am

Snatch-
Bunch of very basic drills. Working through this without much progression at the moment. Need to get something here.
3 x 30
Power Snatch-
2 x 40
2 x 50

Clean and Jerk (I love the idea of the squat jerk but realistically I need to be hitting the split from here)-
50 x 2
60 x 2

Squats- (last set cue of looking up and opening my mouth out of the hole. Straight up imitation of Chinese lifters. Bar felt like a feather on my back with that. weird)
70 x 3
110 x 3, 3, 2, 3 - all belted sets

Clean pull-
110 x 3
140 x 3, 2, 2, 1 - straps for all sets.forgot my belt on the second set here. Legs were toast after these.

BTN Push Press
50 x 4, 4, 2

10 mins stretching and done.

I'm balls deep in olympic lifting at the moment and it's very cool. Looking to line up a novice comp soon but not sure if I need to be part of a club first or something. Research to do.

*Edit- interesting observation this morning. Have been sneaking in a bulk the last few weeks. Ideally want to get to 100 and be a fairly 95. Currently sitting at 92 and still have top 4 abs. Two things happened this morning that confirm I'm on the right track. On way to gym I just felt a bit bigger. Firstly after my second set of squats at 110 random guy comes over, compliments me on form then starts asking for squatting advice. Never happened before in my life. Squats were looking good though. Secondly I was getting some decent eye attention from the females in the general area. This has happened before (obviously haha) but happens less to me in the gym given how many huge dudes workout there. Both good signs and a little extra juice to get me off to a good week.

lmao.

all good signs for swole life.

one day i will achieve 130 lb and receive absolutely no looks, just incredible speed. the dream. :ninja:

Lol. I've never been anywhere near swole so that would be nice.

I'll start calling you The Sleeper haha.
Title: Re: 40x40
Post by: adarqui on October 14, 2019, 12:50:05 am
14/10/19

5.30am

Snatch-
Bunch of very basic drills. Working through this without much progression at the moment. Need to get something here.
3 x 30
Power Snatch-
2 x 40
2 x 50

Clean and Jerk (I love the idea of the squat jerk but realistically I need to be hitting the split from here)-
50 x 2
60 x 2

Squats- (last set cue of looking up and opening my mouth out of the hole. Straight up imitation of Chinese lifters. Bar felt like a feather on my back with that. weird)
70 x 3
110 x 3, 3, 2, 3 - all belted sets

Clean pull-
110 x 3
140 x 3, 2, 2, 1 - straps for all sets.forgot my belt on the second set here. Legs were toast after these.

BTN Push Press
50 x 4, 4, 2

10 mins stretching and done.

I'm balls deep in olympic lifting at the moment and it's very cool. Looking to line up a novice comp soon but not sure if I need to be part of a club first or something. Research to do.

*Edit- interesting observation this morning. Have been sneaking in a bulk the last few weeks. Ideally want to get to 100 and be a fairly 95. Currently sitting at 92 and still have top 4 abs. Two things happened this morning that confirm I'm on the right track. On way to gym I just felt a bit bigger. Firstly after my second set of squats at 110 random guy comes over, compliments me on form then starts asking for squatting advice. Never happened before in my life. Squats were looking good though. Secondly I was getting some decent eye attention from the females in the general area. This has happened before (obviously haha) but happens less to me in the gym given how many huge dudes workout there. Both good signs and a little extra juice to get me off to a good week.

lmao.

all good signs for swole life.

one day i will achieve 130 lb and receive absolutely no looks, just incredible speed. the dream. :ninja:

Lol. I've never been anywhere near swole so that would be nice.

ya it'd be cool.

kenyan swole or nfl swole, both fun.

Quote
I'll start calling you The Sleeper haha.

don't get the reference lool.
Title: Re: 40x40
Post by: Coges on October 14, 2019, 01:15:50 am
14/10/19

5.30am

Snatch-
Bunch of very basic drills. Working through this without much progression at the moment. Need to get something here.
3 x 30
Power Snatch-
2 x 40
2 x 50

Clean and Jerk (I love the idea of the squat jerk but realistically I need to be hitting the split from here)-
50 x 2
60 x 2

Squats- (last set cue of looking up and opening my mouth out of the hole. Straight up imitation of Chinese lifters. Bar felt like a feather on my back with that. weird)
70 x 3
110 x 3, 3, 2, 3 - all belted sets

Clean pull-
110 x 3
140 x 3, 2, 2, 1 - straps for all sets.forgot my belt on the second set here. Legs were toast after these.

BTN Push Press
50 x 4, 4, 2

10 mins stretching and done.

I'm balls deep in olympic lifting at the moment and it's very cool. Looking to line up a novice comp soon but not sure if I need to be part of a club first or something. Research to do.

*Edit- interesting observation this morning. Have been sneaking in a bulk the last few weeks. Ideally want to get to 100 and be a fairly 95. Currently sitting at 92 and still have top 4 abs. Two things happened this morning that confirm I'm on the right track. On way to gym I just felt a bit bigger. Firstly after my second set of squats at 110 random guy comes over, compliments me on form then starts asking for squatting advice. Never happened before in my life. Squats were looking good though. Secondly I was getting some decent eye attention from the females in the general area. This has happened before (obviously haha) but happens less to me in the gym given how many huge dudes workout there. Both good signs and a little extra juice to get me off to a good week.

lmao.

all good signs for swole life.

one day i will achieve 130 lb and receive absolutely no looks, just incredible speed. the dream. :ninja:

Lol. I've never been anywhere near swole so that would be nice.

ya it'd be cool.

kenyan swole or nfl swole, both fun.

Quote
I'll start calling you The Sleeper haha.

don't get the reference lool.

Easiest way to explain

https://en.wikipedia.org/wiki/Sleeper_(car) (https://en.wikipedia.org/wiki/Sleeper_(car))
Title: Re: 40x40
Post by: Coges on October 15, 2019, 08:53:42 pm
15/10/19

6pm

Snatch + OHS
bar x 2, 30 x 2, 40 x 2

High pull with rebend (panda pulls- straps on all sets)
60 x 2, 70 x 2, 75 x 2, 80 x 2, 85 x 2

Snatch Pulls
90 x 2, 100 x 2, 110 x 2, 120 x 2

All the pulls felt great. Was training at home so took the snatch practice easy. Trying not to destroy my garage


16/10/19


9.30am - fasted

Clean, FS & Jerk
bar x 1, 30 x 1, 40 x 1, 50 x 1, 60 x 1, 70 x 1  :personal-record: - going to have lots of PRs here I think. Not too much history on this stuff. Felt solid though.

Front Squat- belt and knee sleeves
80 x 3, 90 x 3, 100 x 2, 2, 1

Clean Pulls
Hook Grip- 100 x 3, 120 x 3
Straps- 130 x 3, 140 x 3, 140 x 1

BTN Push Jerk
bar x 2, 30 x 2, 40 x 1, 50 x 1, 60 x 1

Push Press-
40 x 3, 50 x 1
Was meant to do 5 sets. I ran completely out of gas. Session was about an hour 20 mins and I was doing it just on coffee. Need to rethink that. Felt great early but hit an absolute wall late.

Looking at some end of year goals. There's some novice comps floating in Dec and Jan. Aiming at 80kg snatch and 100kg C&J which is completely doable. Also want 200kg pull and 160 BS by then too. Also completely doable. Means adding 30kg to squat and 40 to pull. Have been eating 3k plus cals the last few days and this will be the new minimum. Was lean AF this morning so will reassess at the end of the week and see where to go from there.
Title: Re: 40x40
Post by: Coges on October 16, 2019, 06:26:36 pm
Ball game last night. Note to self- don't do a heavy ass session of squats and deadlifts before a game lol. Had ok hops off two legs but I airballed a layup when I got zero air off one leg  :uhhhfacepalm:  Perhaps the single most embarrassing moment of my basketballing career. Other than that we smashed the other team. They were all Chinese guys who didn't seem to really understand the rules and the language barrier was an issue. Their big kept pushing me under the rim on rebounds and the refs called everyone of them. He didn't stop though haha.

Strained my mid back again on the right hand side. Exact same spot as last time. Need to work out what's going on there. Not as bad as last time but I'll be taking a couple of days off lifing.
Title: Re: 40x40
Post by: Coges on October 20, 2019, 08:59:49 pm
Didn't train all weekend. Back is only just good now. It's right beside and below my right scap. Funny thing is I think my breathing is pretty spot on. Lots of diaphram breathing and not much in the chest. How wrong I am. Every time I would breathe into my chest my back would hurt which as it turns out I do a lot. Funny to catch myself doing it so often.

Training to come later.
Title: Re: 40x40
Post by: adarqui on October 20, 2019, 11:51:55 pm
14/10/19

5.30am

Snatch-
Bunch of very basic drills. Working through this without much progression at the moment. Need to get something here.
3 x 30
Power Snatch-
2 x 40
2 x 50

Clean and Jerk (I love the idea of the squat jerk but realistically I need to be hitting the split from here)-
50 x 2
60 x 2

Squats- (last set cue of looking up and opening my mouth out of the hole. Straight up imitation of Chinese lifters. Bar felt like a feather on my back with that. weird)
70 x 3
110 x 3, 3, 2, 3 - all belted sets

Clean pull-
110 x 3
140 x 3, 2, 2, 1 - straps for all sets.forgot my belt on the second set here. Legs were toast after these.

BTN Push Press
50 x 4, 4, 2

10 mins stretching and done.

I'm balls deep in olympic lifting at the moment and it's very cool. Looking to line up a novice comp soon but not sure if I need to be part of a club first or something. Research to do.

*Edit- interesting observation this morning. Have been sneaking in a bulk the last few weeks. Ideally want to get to 100 and be a fairly 95. Currently sitting at 92 and still have top 4 abs. Two things happened this morning that confirm I'm on the right track. On way to gym I just felt a bit bigger. Firstly after my second set of squats at 110 random guy comes over, compliments me on form then starts asking for squatting advice. Never happened before in my life. Squats were looking good though. Secondly I was getting some decent eye attention from the females in the general area. This has happened before (obviously haha) but happens less to me in the gym given how many huge dudes workout there. Both good signs and a little extra juice to get me off to a good week.

lmao.

all good signs for swole life.

one day i will achieve 130 lb and receive absolutely no looks, just incredible speed. the dream. :ninja:

Lol. I've never been anywhere near swole so that would be nice.

ya it'd be cool.

kenyan swole or nfl swole, both fun.

Quote
I'll start calling you The Sleeper haha.

don't get the reference lool.

Easiest way to explain

https://en.wikipedia.org/wiki/Sleeper_(car) (https://en.wikipedia.org/wiki/Sleeper_(car))

ahhh slick. makes sense now lmao.

i have an old beater car. i've wanted to clean it up "internally" for years. kinda sleeper-ish come to think of it. dno.

pc!
Title: Re: 40x40
Post by: Coges on October 21, 2019, 06:01:57 pm
21/10/19

3pm

Snatch technique work- 15 mins

Snatch Pulls-
60 x 3
100 x 3
110 x 3 x 6
100 x 5, 3

Upper Body
Incline Bench & Rows

Snatch Complex- 3 rounds @ 30kg
2 x snatch, 2 x snatch balance, 2 x ohs

Done.

Had a big lunch including dessert about an hour before training and legit almost fell asleep during the snatch pulls. It was ridiculous. Only came out of it right at the end. 
Title: Re: 40x40
Post by: Coges on October 23, 2019, 06:23:52 pm
23/10/19

Squats-
10 @ bar
3 @ 70
6 x 3 @ 110 (belt & sleeves)

Split Squats-
2 x 10 @ 20

Seated Good Morning
2 x 10 @ 20

Weighted Ankle Rotations
1 x max @ 6kg

Russian Twists
3 x 20 @ 8kg

Squats felt great. Like 6-7 RPE.

Ball game at 10.15 (worst game time ever). Was a pretty average game but then one of our guys goes and dislocates his shoulder with about 8 minutes left. Waited about 40 mins for the ambulance to show up. Rough night.
Title: Re: 40x40
Post by: Coges on October 27, 2019, 06:18:38 pm
26/10/19

2pm

Snatch technique work- Eventually worked up to 40 x 2, 50 x 2

Snatch Pull-
70 x 3
120 x 3, 3, 3, 3, 3
70 x 5, 5

Dips- bw x 9, 8, 5
Pull Ups- bw x 6, 5, 3

Incline Bench- 20 x 10, 50 x 6, 8
BB Curl- 20 x 15, 10

27/10/19

6pm

Squats-
bar x 10
60 x 4
100 x 3
115 x 4, 4, 4, 3, 3, 4

Some split squats but wasn't feeling it. Called it a day.

28/10/19

5.30am

Panda Pull-
bar x 10
50 x 3
60 x 3
80 x 3, 3, 3, 3

Push Press-
40 x 3
50 x 1
40 x 3
45 x 3, 2

DB Shoulder Press-
12.5s x 10, 10, 10, 5, 7

Seated Cable Row-
45kg x 15, 15, 15, 5

Stretches.

Had some shoulder tightness and trouble racking the push press. Need to work on that.

*Edit- morning bodyweight from yesterday of 94.5 with a waist measurement of 35.5". Still looking pretty lean though.
Title: Re: 40x40
Post by: Coges on October 29, 2019, 08:59:49 pm
29/10/19

C&J Stuff- trained at home so was limited in what I could do. Plenty of work with the stick. Ended with some power cleans to 50kg

Clean Pulls-
60 x 3
100 x 3
130 x 2
150 x 2, 1, 1

Bar fell apart, literally, on the last rep. Took my about 10 minutes to screw it back in and by that time the mojo had gone.

Need to pull my ego in on these lifts. The clean pulls were more like poor deadlifts and I'm not getting the benefit of either. Probably need to work around the 120-130 range till I can keep my hips low throughout the pull. Mental note to check the ego at the door and I'll get much more benefit in the future.
Title: Re: 40x40
Post by: seifullaah73 on October 30, 2019, 08:43:25 am
29/10/19

C&J Stuff- trained at home so was limited in what I could do. Plenty of work with the stick. Ended with some power cleans to 50kg

Clean Pulls-
60 x 3
100 x 3
130 x 2
150 x 2, 1, 1

Bar fell apart, literally, on the last rep. Took my about 10 minutes to screw it back in and by that time the mojo had gone.

Need to pull my ego in on these lifts. The clean pulls were more like poor deadlifts and I'm not getting the benefit of either. Probably need to work around the 120-130 range till I can keep my hips low throughout the pull. Mental note to check the ego at the door and I'll get much more benefit in the future.

Very technical. But if weight is too heavy then the hips can lift higher than the chest.
Also make sure shoulders over the bar.
Title: Re: 40x40
Post by: Coges on October 30, 2019, 06:29:16 pm
29/10/19

C&J Stuff- trained at home so was limited in what I could do. Plenty of work with the stick. Ended with some power cleans to 50kg

Clean Pulls-
60 x 3
100 x 3
130 x 2
150 x 2, 1, 1

Bar fell apart, literally, on the last rep. Took my about 10 minutes to screw it back in and by that time the mojo had gone.

Need to pull my ego in on these lifts. The clean pulls were more like poor deadlifts and I'm not getting the benefit of either. Probably need to work around the 120-130 range till I can keep my hips low throughout the pull. Mental note to check the ego at the door and I'll get much more benefit in the future.

Very technical. But if weight is too heavy then the hips can lift higher than the chest.
Also make sure shoulders over the bar.

Yes this is exactly what was happening. It was a good ego check to drop the weights down and do them properly.
Title: Re: 40x40
Post by: Coges on October 30, 2019, 06:35:04 pm
Ball game last night. Surprisingly felt really good. Our team played a Spurs like game too. Lots of intelligent passing and movement off the ball. Won easily. Body feels a bit rough this morning though.
Title: Re: 40x40
Post by: Coges on November 05, 2019, 06:00:06 pm
4/11/19

Snatch Technique work- dowel & bar only- sitting too far back- so shit so obviously heaps of room for improvement

Snatch Pulls- again realised I am sitting too far back and too low- no wonder I'm lacking strength
60 x 3
100 x 3, 3, 3
80 x 3, 3

Strict Press-
20 x 10
25 x 10
30 x 10
35 x 10
Ring Chins
bw x 5, 5, 5, 5

Lu Raises
2.5kg/side x 10, 10
DB Rows
20kg x 15, 15

05/11/19

Squats
bar x 10
60 x 5
90 x 3
115 x 3, 3, 3, 3, 3, 3 (set 6 was the easiest)

Split Squat
bw x 5
+12 x 5
+20 x 5
+30 x 5

Seated GM
bar x 10
30 x 10
40 x 10
50 x 10

Hanging Knee Raises
2 x 10

Shitty L-sit on parallettes
3 x 10s
Title: Re: 40x40
Post by: Coges on November 05, 2019, 06:12:07 pm
Looking at some end of year goals. There's some novice comps floating in Dec and Jan. Aiming at 80kg snatch and 100kg C&J which is completely doable. Also want 200kg pull and 160 BS by then too. Also completely doable. Means adding 30kg to squat and 40 to pull. Have been eating 3k plus cals the last few days and this will be the new minimum. Was lean AF this morning so will reassess at the end of the week and see where to go from there.

Looking over these goals again and setting some more realistic targets for the next 9 weeks. I have two main over arching goals for that time frame:

- Get the mobility required to actually do olympic lifting- 4 dedicated stretching sessions a week
- Add some size and strength- I'm 95 still with the top 4 abs- don't want to go crazy but want to be 98 by Christmas (3 weeks to get to 98 then 4 weeks to recomp a little)

Lifting goals are:

- 160 back squat- this is still very doable
- ??? clean pull- now that I'm understanding more on this idk. I'll take what I can get
- snatch and C&J- going to work the hell out of technique with bar and dowel only for the next 4-6 weeks and then have a test prior to xmas. Will see how that pans out.
Title: Re: 40x40
Post by: Coges on November 06, 2019, 06:28:48 pm
Ball game last night. These games are borderline ridiculous. At one point I had three guys holding my arms while going for rebounds and the ref just looks at me like I'm crazy. I'm bigger than these guys but not that much bigger. Tbh I enjoy the struggle but wouldn't mind a few calls here and there. I played ok and we won which is the main point I suppose.
Title: Re: 40x40
Post by: Coges on November 10, 2019, 05:24:03 pm
8/11/19

C&J - Bunch of reps with dowel and bar only.

Clean Pull- No straps/hook grip all sets- form is getting better
60 x 3
80 x 3
100 x 3
110 x 3
120 x 3
130 x 3

Push Press- struggling with my form for any overhead pressing - this sucks
bar x 10
30 x 5
40 x 3, 3, 3, 3


9/11/19

Front Squat-
bar x 10
60 x 3
90 x 3, 3, 3, 3, 3, 3

Pendlay Row
bar x 10
30 x 10
40 x 10, 10, 10, 10

DB Side Bend
20kg x 10, 10

Russian Twists
10kg x 20, 60

10/11/19

300m swim. Got a quick swim in while kids were doing lessons. 25m laps with 20-30s rest between each. Arms felt pumped afterwards. Most surprisingly wsa the breathing. I actually got it and had I slowed the stroke down could have gone for a lot longer.
Title: Re: 40x40
Post by: Coges on November 10, 2019, 05:31:17 pm
Side note- Haven't forgotten about my 40 by 40 plan. I'm currently working out my week to lift weights 4 days (Mon/Tue/Thurs/Fri), sprint/jump 1-2 (def Sat/maybe Wed). Putting this here to bring my focus back to it.
Title: Re: 40x40
Post by: Coges on November 11, 2019, 10:00:59 pm
11/11/19

4km run/walk with my daughter riding her bike and our dog not riding his bike. It was a slow easy pace and she stopped frequently.

Decided to get straight into some snatch work that I had been intentionally neglecting.

Snatch
bar x 3
30 x 2
40 x 2
50 x 2
Power Snatch
60 x 2  :personal-record:
70 x F

I was actually attempting to full snatch 60 but my body just wouldn't allow it. Some self preservation I guess haha. Was a PR though as I have never put anything more than 50kg overhead. It was actually super easy too.
Title: Re: 40x40
Post by: Coges on November 12, 2019, 05:08:54 am
12/11/19

Squats
bar x 10
60 x 5
80 x 3
100 x 2
120 x 3 x 6

Bench Press
bar x 10
40 x 10
60 x 8, 6, 8

Seated GM
bar x 10
40 x 3 - slight pain in middle of left hamstring. stopped immediately. Feels ok now

Stretching to come later.
Title: Re: 40x40
Post by: Coges on November 18, 2019, 05:50:28 pm
18/11/19

Just started a new 5 day per week program. Same guys as before but this one comes with all the instructional material so I actually know what I'm doing.

Snatch slow deadlift on plates- 4 x 3 @ 50
Snatch high pull on plates + snatch- 4 x 2+2 @ 40
Back Squat- 4 x 5 @ 100 (warmed up using plates under mid foot)
Pendlay Row- 3 x 12 @ 40

30 mins stretching.

*Edit- I should mention the pulls and squats on plates were kind of amazing. Forced me to balance over the mid/ball of my foot. Squats were all quads too which is the way they wanted.
Title: Re: 40x40
Post by: Coges on November 19, 2019, 05:06:22 pm
19/11/19

Clean Slow Deadlift on Plates- 4 x 3 @ 40, 60, 60, 60
Clean with pause at hang below knee- 4 x 3 @ 50
Jerk Dip Hold- 3 x 1min @ 20kg
Dip + Jerk- 4 x 2 @ 20, 40, 50, 50

Title: Re: 40x40
Post by: Coges on November 20, 2019, 09:57:04 pm
Ball game last night. Easy win and some easy competition. Typical phsyicality that goes unnoticed but all in all good fun. Had a bit of an epiphany driving home with my ankles and knees hurting. Maybe I need to step back into the ATG style training and away from oly lifting. The oly lifting is fun for sure but my body is getting more and more beat up and I don't see anything changing especially if I start adding heavier weights. I think I'm going to. Maybe I can still live up to the name of this log lol.
Title: Re: 40x40
Post by: LT3976 on November 21, 2019, 04:18:07 pm
I had pretty much the same epiphany....not really following the ATG workouts to the letter now, but definitely using their movements to get my ankles and knees right.
Title: Re: 40x40
Post by: Coges on November 21, 2019, 05:41:32 pm
I had pretty much the same epiphany....not really following the ATG workouts to the letter now, but definitely using their movements to get my ankles and knees right.

Ha. It's amazing right. I remember how good I felt in Feb this year and want that back. I'm following one of the programs but may do more work outside of it too. 
Title: Re: 40x40
Post by: LT3976 on November 21, 2019, 06:36:52 pm
which program are you doing?

Title: Re: 40x40
Post by: Coges on November 21, 2019, 10:07:09 pm
which program are you doing?

Superhuman with flexibility fixes added. Just got it added yesterday and looking through I pretty much have level 1 covered. Doesn't look too strenuous so interested to see what level 2 is like.

You?
Title: Re: 40x40
Post by: Coges on November 21, 2019, 10:09:43 pm
21/11/19

45 mins stretching. Focus on front splits. I started watching Suits about a week ago and the episodes are the perfect length to fit with my stretching schedule. Works nice after everyone is in bed.

22/11/19

I've never tried proper meditation before. Got to the instructional part of Stress Less, Accomplish More and did my first meditation today. Holy shit!!! Incredible is an understatement. The level of relaxation in my body during and after and the level of calm in my mind after was unbelievable. So easy too. Looking forward to doing more of these.

Training to come later.
Title: Re: 40x40
Post by: LT3976 on November 22, 2019, 02:19:13 pm
I'm not following their program to the letter....took some of their concepts and exercises and kinda made it mine.

What's the superhuman workout look like?
Title: Re: 40x40
Post by: Coges on November 24, 2019, 05:18:17 pm
I'm not following their program to the letter....took some of their concepts and exercises and kinda made it mine.

What's the superhuman workout look like?

It's a combo of strength stuff and stretching. Most of their normal exercises (step up, j curl, seated GM, db press, trap 3, cross bench, etc). I'm on level 1 and I've got them all covered so will just do the rotation and get onto level 2 to see what that holds.

I'm adding in a second upper body session each week cause that's my weak point though.
Title: Re: 40x40
Post by: Coges on November 24, 2019, 06:02:03 pm
22/11/19

A- 90:90 Stretch 
B1- J Curl- 3 x 10 with 30s pause on last rep- 10, 20, 20
B2- Hanging L-Sit- bent knees- 3 x 30s
C1- Couch Stretch- 3 x 60s
C2- Seated Pancake- 3 x 2m
D- QL Raises- 3 x 10 @ 10kg

Side Splits Stretches over an episode of Suits- 45 mins

23/11/19

Incline DB Bench- 3 x 10 @ 20kg
Ring Rows- 3 x 10
Ext Rotation- 2 x 8 @5kg
Powell Raise- 2 x 8 @ 5kg
1min of deadmill between sets

Did some jumps. SL jumps were ugly AF. RL plant was sinful. LR plant was ok though and got around 30" on that one. So much room for improvement here. Only need 10" in 6 months  :ninja:

24/11/19

Got my kids in the gym for a quick session. Surprisingly both did really well listening to me. The youth strength culture in Aus sucks so I want them to get the best possible set up they can. Without turning into one of "those" parents if I can.
Title: Re: 40x40
Post by: Coges on November 26, 2019, 01:02:07 am
25/11/19

90:90 Stretch
ATG Split Squat- 5 x 12- bw, +10, +10, +12, +20
Couch Stretch - 3 x 60s/side
Standing Pike - 3 x 2 min
Calf Raises- 3 x 10 @ 10kg
Tibialis Raises against wall- 3 x 20

Title: Re: 40x40
Post by: Coges on November 27, 2019, 05:19:20 pm
Ball game last night. We ended up winning by 20+ but it seemed a lot closer than that. I've been back on the ATG workouts for a week now and it must be showing. All the guys were commenting on how high I was jumping. I didn't even notice but for them to comment it must have been a fair difference. Excited to continue.
Title: Re: 40x40
Post by: Coges on February 02, 2020, 06:14:38 pm
02/02/2020

6k walk with the pooch

Bench Press- 5 x 10
bar, 40, 60, 60, 60
KB Row- 5 x 10 @ 16kg

Incline DB Press- 15s x 10, 10, 10, 10, 10
BB Curl- 20kg x 10, 10, 10, 10, 10

Title: Re: 40x40
Post by: Coges on February 02, 2020, 06:41:03 pm
16 weeks till I turn 40. Got some quiet goals to hit by then-

Bench 100. All time max bench is 95. This seems reasonable.
Deadlift 180 (ideally 200 belted). All time max is 180. Deadlifted 170 a few weeks ago unbelted. Was hard AF but still got it there. Stronger core, legs and lower back make this possible.
540 kick. Just for shits and gigs. With a little practice this should be easy
Bodyweight at 90. Goal is to cut to 88 over the next 6 weeks and then recomp to end at or around 90. Currently at 94. 
Front splits. I'm about 4-6" off each way from full flat bag front splits. Again, consistency here gets me to that one.
No knee, ankle or back pain. Doing my daily ATG stuff will make this real. Very little pain right now unless I get complacent.
Title: Re: 40x40
Post by: Coges on February 03, 2020, 05:28:19 pm
03/03/2020

A1) Paralette Push Ups x 10
Ring Dips x 5, 4, 5, 5
A2) Lean Away Chins
5, 4, 3, 3, 2
A3) External Rotation- 3 x 10 @ 5kg

B1) Wrist Flexion- 13kg x 11/12, 15/13, 11/10
B2) Wrist Extension- 8.5kg x 10/10, 8/10, 10/8

Title: Re: 40x40
Post by: Coges on February 04, 2020, 05:45:07 pm
Hapkido class last night. Lots of ground work and lots of wrestling. Upper back is sore AF this morning but in a good way.

Lower body training to come later.
Title: Re: 40x40
Post by: Coges on February 11, 2020, 05:42:32 am
11/02/20

Patrick Step up - sets of 10
Bw, bw, 20, 40, 50

Elevated Nordic 3 x 5
Couch stretch 3 x 60s

Calf Raises - bw x 10, +10 x 10, +15 x 10
Tibialis raises - 3 x 20


Title: Re: 40x40
Post by: Coges on February 11, 2020, 06:45:38 pm
Just started the ATG vertical blueprint program. Had a good look through it last night and pretty stoked right now. Can't wait to get stuck in. It lines up pretty well with my current goals and the only one I need to add separately is bench press which will be easy. 

My vert has been up and down between 28 and 36 the last 12 months. If I can get consistent in game jumps around the mid 30s it'll be dunk city.  :ibjumping: :ibjumping: :ibjumping: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
Title: Re: 40x40
Post by: Coges on February 13, 2020, 05:44:47 pm
12/02/20

A) Split Squats- flat ground- sets of 10 (right knee a little unstable)
bw, +12, +16, +16, +16

B1) Seated GM- sets of 10
bar, second set at 30kg had slight twinge in left ham. Called it a day

B2) Jefferson Curl- sets of 10
+6 x 10, 

B3) Cross Bench Pullover- sets of 10
8kg x 10,

Cut the workout after that twinge in the left hammy. Humidity was super high and I was already feeling sick anyway. I pushed the split squats too much and they destroy my legs entirely. I think this is what led to the hammy twinge. I remember it has happened before. Need to elevate the front foot a few inches till I get back to where I was.

13/02/20


Ball game. Was a let down of a game. We're the top team and we played second who are a bunch of younger guys (18-20). They only had 5 and although we had 6 we had 3 of our best playing. Led by 25 at the half then their best played fouled out. Next minute another of their players gets an unsportsman like foul and he has to sit for 5 minutes. I subbed myself off for the rest of the game. It was embarrassing. Funny though one of the guys had his Dad there scoring. He made a crack at me about physically bullying their players and how it's going to be the highlight of my week and I'm going to go tell all my co-workers about it. I told him maybe his son should just go back to playing junior girls ball haha.

Body is sore but pulled up really well from the game. Left ham is fine. Knee is fine. Strange. I think a lot of my knee issues are related to tight calves and tight quads.
Title: Re: 40x40
Post by: Coges on February 16, 2020, 05:32:25 pm
15/02/20

Reverse Deadmill- 10mins
 
A) Split Squats 5 x 10 @ bw

B1) Seated GM- 20kg x 10, 10, 30kg x 10
B2) J Curl- 5kg x 10, 10kg x 10, 20kg x 10
B3) Cross Bench Pullover- 5kg x 10, 8kg x 10, 10kg x 10

C) Standing QL Extension- 10kg x 10, 15kg x 10, 20kg x 10

16/02/20

Bench Press- 5 x 10 @ 60kg

Chins- 5, 4, 4, 3
Ring Push Ups- 9, 9, 8, 8

1 min reverse deadmill between sets
Title: Re: 40x40
Post by: Coges on February 17, 2020, 05:17:36 am
17/02/20

10 mins reverse deadmill

Penultimate steps x 10 each side

Shooting around with some lobs and bad dunks thrown in. Did lower the rim to 9ft and practiced some non palming dunks. Surprisingly dunked easily without palming. Went to 9.5ft and got a couple down. Could be a game changer if I can bring this to 10ft.

Title: Re: 40x40
Post by: Coges on February 17, 2020, 05:18:46 pm
18/02/20

4am
A)Patrick Step Ups - sets of 10
bw, 20, 40, 60, 60, 70

B1) Nordic- 5, 5, 3 (6" under hips)
B2) Hanging L-sit tucked knees - 3 x 30s

C1) SL Calf Raise- sets of 10- 15, 17.5, 20
C2) Tibialis Raise- 3 x 20 against wall

D1) Dips- 8, 5, 4
D2) Chins- 7, 4, 3

10 mins stretching
Title: Re: 40x40
Post by: Coges on February 19, 2020, 09:04:13 pm
19/02/20

Ball game. Kind of easy kind of hard. Didn't really eat all day before the game so was a little out of fuel after about 15 mins. Still got an easy win and held my own in the paint. Not too many guys know how to use their bodies to rebound, box out, etc. Lining up for a free throw and the other big guy asked me how much I weigh. Told him and he said he was 5kgs lighter than me. I asked how old he was and when he replied 22 I told him I was nearly 40. Should have seen his face, it was absolute gold! I told him he still has a few years to catch up to me.
Title: Re: 40x40
Post by: Coges on February 23, 2020, 05:07:40 pm
22/02/20

Planned to train but ended up shooting around in the driveway for about 40mins with the kids. Finally got into the gym but only did 3 sets of split squats before I had to call it due to time.

23/02/20

Bench Press-
bar x 10, 40 x 5, 60 x 1, 65 x 8, 8, 8, 8

Handstand wall holds - 3 x 20s
Title: Re: 40x40
Post by: Coges on March 01, 2020, 05:24:38 pm
02/03/20

4.20am

Bike x 5 mins
Mob Circuit x 5 mins

Back Squat- bar x 5, 40 x 5, 40 x 5, 60 x 3, 70 x 3, 80 x 3, 85 x 1, 90 x 1
Dimmer Deadlift- 60 x 20, 20, 13
Hack Squat- 40 x 2 x 60

3 Cycles of 5 reps each
chins, sissy squats, toes to bar (never knew I could do these)

All done by 5.30.
 
Title: Re: 40x40
Post by: Coges on March 02, 2020, 06:36:33 pm
03/03/20

5 mins rower
4 mins deadmill

20 mins handstand work

5 mins alternating long lunge.

Doneski.
Title: Re: 40x40
Post by: Coges on March 03, 2020, 06:30:44 pm
04/03/20

3 mins rower
2 mins reverse deadmill

Front Squats- sets of 5
20, 30, 40, 50, 50- struggling with depth in normal shoes. Will bring back the oly shoes for this

Defecit deadlifts- standing on 20kg bumper
Warm ups- bar x 10, 60 x 5
2 reps every 30s @ 90kg

Bench
bar x 5, 30 x 5, 40 x 5, 50 x 3, 60 x 3, 70 x 3, 75 x 1, 77.5 x 1, 80 x 1


Circuit- 3 times through
DB Pullover- 7kg x 10, 10kg x 10, 10
French Press- 15kg x 10, 10, 10
Standing Side QL Bend- 15kg x 5, 20kg x 5, 25kg x 5

Doneski.

Title: Re: 40x40
Post by: Coges on March 06, 2020, 12:58:57 am
04/03/20

Ball game. Nothing special. We're top of the ladder and played 3rd. Was a decently difficult game but we won by 20. I was super tired and have been eating no to low carb all week. Tried loading up on caffeine which worked for a bit but not great. Did have a couple of jumps where I sailed over people which is still fun. Last game of the season next week then onto finals.