Author Topic: 40x40  (Read 12055 times)

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Coges

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Re: 40x40
« Reply #120 on: February 11, 2020, 05:42:32 am »
0
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


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

Coges

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Re: 40x40
« Reply #121 on: February 11, 2020, 06:45:38 pm »
+2
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:
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: 40x40
« Reply #122 on: February 13, 2020, 05:44:47 pm »
0
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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: 40x40
« Reply #123 on: February 16, 2020, 05:32:25 pm »
0
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
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: 40x40
« Reply #124 on: February 17, 2020, 05:17:36 am »
0
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.

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

Coges

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Re: 40x40
« Reply #125 on: February 17, 2020, 05:18:46 pm »
0
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
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: 40x40
« Reply #126 on: February 19, 2020, 09:04:13 pm »
+3
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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: 40x40
« Reply #127 on: February 23, 2020, 05:07:40 pm »
+1
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
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: 40x40
« Reply #128 on: March 01, 2020, 05:24:38 pm »
0
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.
 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

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Re: 40x40
« Reply #129 on: March 02, 2020, 06:36:33 pm »
0
03/03/20

5 mins rower
4 mins deadmill

20 mins handstand work

5 mins alternating long lunge.

Doneski.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: 40x40
« Reply #130 on: March 03, 2020, 06:30:44 pm »
0
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.

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

Coges

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Re: 40x40
« Reply #131 on: March 06, 2020, 12:58:57 am »
0
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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky