Author Topic: Two Hands Two Feet  (Read 605904 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2205 on: February 18, 2024, 04:02:36 pm »
0
Did a coupe of gym sessions last week plus one Hapkido class that I didn't log. Have been faffing about again without a real structured program to follow. I know I'm floating so I crowbarred a couple of my mates from BJJ into doing an eight week fitness challenge hoping to kickstart some progress. We're all aiming at the same goals over the 8 week period.

I'm going to use the T0ddday lifting program that he did for me in 2016. It's 3 days per week and I remember getting great squat and deadlift results but I just couldn't maintain the overall volume with the track and jumping included. Then I'll just add in some cardio on rest days and do my normal Hapkido and BJJ during the week.

8 week goals are: 
1. Lose 8.7kg (starting weight- 98.7)
2. Add 40kg to deadlift (most recent 1RM is 130 from two weeks ago- will test again on Wednesday and see where I'm at)
3. Get front splits back and get a 3 minute 5 step horse stance hold (for side splits)

LFG!
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #2206 on: February 18, 2024, 05:56:07 pm »
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19/02/2024
bw- 98.7kg

Warm Up- Skipping Rope 2 mins

Back Squat-
W/U- bar x 10, 40 x 5, 60 x 3, 80 x 1
Work Sets- 95 x 4, 85 x 7, 7 (belt and knee sleeves)

Bench-
W/U- bar x 10, 40 x 5, 60 x 3, 70 x 1
Work Sets- 80 x 4, 70 x 7, 7 3

Standing BB Good Morning- 2x10@40kg
Yates Row- 2X10@40kg

Long Lunge Pulses- 5x5 with 4s pause
Weighted and Elevated SL Hamstring Stretch- 5x5@12kg with 4s pause

Front Splits PNF- 3x5s contraction then 1x10s

Session notes- Squat felt good. 95 was hard but then 85 felt like a breeze. Will increase these by 5kg next week. Bench was an RPE9 set. Will increase by 2.5kg next week. Back off sets were hard AF. Might drop weight on second back off set next week to get more reps. Splits were actually really good. Got massive ROM improvement from first two contractions and had calf touchdown on both sides. I have modified the program a little to add in bench and more barbell movements as I have limited DB weights available.


*Edit*- 90 minute hapkido session- legs are fricken dead
« Last Edit: February 26, 2024, 09:15:41 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #2207 on: February 21, 2024, 08:08:22 pm »
0
22/02/2024
bw- 97.3kg (down 1.4)


Warm Up- Skipping Rope x 2 mins + light leg swings

Back Squat- 5/3/1 @ 70/85/100%
bar x 10, 60 x 5, 70 x 5, 85 x 3, 100 x 1 (sleeves no belt- felt much better this way)

Deadlift- 5/3/2/1/1/1 working up
60 x 5, 80 x 3, 100 x 2, 120 x 1, 130 x 1, 140 x 1

Push Press-
bar x 10, 40 x 5, 50 x 5, 3, 3

Decline Sit Up- 1 x 10 (bench is not set up for this and there was metal digging into the middle of my back the whole time hence the 1 set)

5 Step Horse Stance- 3x30s
Side Split PNF- 2x5s, 1x10s

Session notes- Legs absolutely fucked. Part of why I delayed a day was to give extra recovery as they're not used to that amount of work. I'm sure will be fine in the next week or two but fark. Deadlift felt good and although not too smooth there's probably another 10kg at least in there. Want to add 5kg per week for the next 87 weeks and hit double bodyweight at 180kg weighing 90kg. Would be sweet. Squats were solid and smooth. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #2208 on: February 25, 2024, 02:57:23 pm »
+2
24/02/24
97.5kg


Warm Up- Skipping rope 2 mins

Complex- Row, hang clean, front squat, overhead press, back squat, good morning
4x8@20,25, 30, 24

EMOM- 2 dips, 2 chins, 4 squats x 10

25/02/24
97.2kg


Did a 3 hour Aikido seminar with Paul Cale who is an Aikido, Jiujitsu, BJJ and Aus & NZ Army combatives guy. 30 degree day and getting thrown about for that amount of time was awesome but tiring AF. Also incredibly painful when I asked him to explain a technique to me  :D. Also super hungry/dehyrdrated afterwards and ate more than I should have.

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

26/02/24
bw- 97.4kg
(down 1.3kg in 1 week- goal for another 1kg this week)

Ended up just doing an hour of Hapkido class. Body was so sore from Aikido seminar that I couldn't bear the thought of squatting. Will get it tomorrow.
« Last Edit: February 26, 2024, 03:18:55 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #2209 on: February 26, 2024, 10:35:09 pm »
0
27/02/26
bw- 97.8kg

Ate a fuck ton before and after training last night. Been feeling a bit beat up and thought the answer might just be more food. No real difference. I just think lack of conditioning.

Warm Up- Skipping x 2 mins (heavy legs)

Squats- bar x 10, 60 x 5, 80 x 3, 90 x 1, 100 x 4, 90 x 3

Bench- bar x 10, 40 x 5, 60 x 3, 70 x 1, 82.5 x 2, 75 x 3, 70 x 5

Called it a day. Body not feeling great. Right elbow is a little thick too. Think I need to lower the weights and get more volume in at a lesser % of 1RM to not overdo it now that I'm back on the mats more consistently. Idk.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #2210 on: February 28, 2024, 12:30:57 am »
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28/02/24
bw- 97.9kg

A1. Plantar Fascia Stretch x 2m
A2. Tibialis Stretch x 2m
A3. Piriformis Stretch x 2m
A4. Standing Calf x 2m
A5. Kneeling Calf x 2m
A6. Elephant Walks x 90s
A7. Antagonist Hamstring x 90s
A8. Couch Stretch x 90s

3 sets of 5 reps with 3-5 second holds
B1. Seated Pike Lifts/Holds / B2. Jefferson Curls @6kg
C1. Standing Leg Raise x 10s/side / C2. Standing SL GM @ 6kg

D. Long Lunge x 90s
E. Front Split PNF- 2x5s + 1x10s

Woke up heavier again despite eating less yesterday and body felt pretty wrecked. Decided to just hit a stretching session and I feel pretty good now. May have just been off the back of a big weekend of training so idk.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #2211 on: March 01, 2024, 01:25:11 am »
+1
01/03/24
bw- ? (got up early and forgot to measure- wouldn't have been any lighter though)

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

PNF Stretches for Straddle split, hip flexors and hamstrings

Deadlifts felt super hard today. Could have potentially done a few sets at 100 but decided to call it. Strange when my current 1RM is 140. Going to focus exclusively on getting my weight sorted and then pick up on the strength goals again. I'm all the place with food, eating too much sugar, too much caffeine, etc. That old chestnut. Did a massive shop today with heaps of meat, fruit and veg and will get to work on that. Not saying it'll be low carb or whatever but just nutritious and without the sugary crap I've been eating recently.
 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky