Author Topic: Two Hands Two Feet  (Read 99907 times)

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Coges

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Two Hands Two Feet
« on: October 17, 2012, 02:17:30 am »
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Alright, log time.

Overall goal of training is a two handed dunk off two feet. I’m a one foot jumper so I figure if I’m doing two hands off two feet the one foot jumping should take care of itself.

Will be using The Ultimate Split- foundational split by Kelly Baggett. Looks pretty decent with enough variety to keep it interesting. So this is my starting point: 

AGE: 32

HEIGHT: 193cm

WEIGHT: 90kg @ 17% bf (overestimated in my original post)

GOALS: Short Term- two handed dunk off two feet
Long Term- 40 inch running vert
Squat- 150kg
Deadlift- 180kg
Bench- 100kg

CURRENT ABILITY: Ah next question.....SVJ around 24” and running off one foot close to or around 30”.

TRAINING HISTORY & ACHIEVEMENTS: 125kg squat- March 2012, 90kg bench- Nov 2011, 135kg x 5 DL- May 2012, have not trained consistently since then.

BRIEF OVERVIEW OF CURRENT DIET: intermittent fasting leangains style- 16 hour fast, 8 hour feast window. Higher carbs on training days, need to focus on protein intake.

 First session tonight. Will post details tomorrow.
"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 #1 on: October 17, 2012, 07:44:58 am »
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Ok so first training sesh done. Went as follows:

Incline Bench:
5x45
5x50
5x55
5x60

Neutral Grip Chins (BW):
6,5,4,4,3

Incline DB Press (15kg DB):
8x15
8x15
8x15

BB Curl:
8x23.5
8x23.5
8x23.5

Skull Crushers:
10x23.5
10x23.5
10x23.5

Was the first upper body session I've done for quite a while. Felt decent without being anything too special.
"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 #2 on: October 20, 2012, 07:17:47 am »
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20/10/12

First lower body day on the ultimate split. Relatively light on for volume made even lighter on as I ditched the forearm work.

Squat (4x5)
5x80kg
5x85
5x90
4x95-lost the tightness after the 4th rep.

GHR- Natural (3x10)
10xbw
7
7

Hanging Knee Raise(3x10)
10xbw- remembered that I'm too tall to do them on the squat rack so switched to ab roll outs
Ab Roll Out from knees
10
10

Felt good after a big day out and about with the family.
"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 #3 on: October 21, 2012, 06:57:42 pm »
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21/10/12

Quick upper body training due to time constraints. I ended up alternating bench and rows.

Figured I should probably post the warm up sets as well as work sets.

1.a) Bench (4x5)
10xbar
5x30
5x40
5x50
5x60
5x60
5x60
5x60

1.b) Bent Rows (4x8)
10xbar
5x30
5x40
5x50
8x60
8x60
8x60
8x60

Felt strong on bench which is pleasing but am going to progress slowly as I have had issues with my right shoulder in the past. Mainly due to getting ahead of myself I think.

Rows felt good too. Had to tinker with form. Ended up being almost parallel to floor, leaning back a little and using just a little momentum with the lift.

*Edit- the above was after a 10km walk that the wife convinced me to go on during the day. Not sure if it helped the legs recover after squatting the day earlier or hindered them.*
« Last Edit: October 21, 2012, 08:22:31 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 #4 on: October 22, 2012, 06:36:54 pm »
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22/10/12

Ball game tonight. We won 48-37 which was great considering we only had 5. 25 points and 6 blocks for me which is a massive improvement on last weeks form. Had some decent rhythm on my shot which was pleasing. First points were a three from the corner which set a good tone for the rest of the night.

Had the opportunity to try a dunk on the fast break but pulled and just layed it up. Was concerned I'd stuff it up. Next time though.

*Edit- forgot to mention I had a great deep tissue massage at lunch time today. She loosened up the hammies and IT band. Could be a placebo effect but I certainly felt like I was moving better during the game. If only I could get one of these every week.*
« Last Edit: October 23, 2012, 01:02:04 am by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: Two Hands Two Feet
« Reply #5 on: October 23, 2012, 10:18:24 am »
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deep-tissue massage is great, trigger-point release massage is greater than everything. i should make an appointment.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Coges

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Re: Two Hands Two Feet
« Reply #6 on: October 23, 2012, 06:05:21 pm »
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Agreed. Feeling it today though. I had two really sore spots, one on my mid back and the other up on the 1st rib. Couldn't figure out why they were so sore yesterday and then remembered it would be the massage.

She didn't do any trigger point this time as it was my first massage in a while but she's going to get stuck into that next time.

Best thing is I can claim massages on private health now so it only costs $15 instead of $80  :highfive:
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: Two Hands Two Feet
« Reply #7 on: October 23, 2012, 06:10:24 pm »
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Agreed. Feeling it today though. I had two really sore spots, one on my mid back and the other up on the 1st rib. Couldn't figure out why they were so sore yesterday and then remembered it would be the massage.

She didn't do any trigger point this time as it was my first massage in a while but she's going to get stuck into that next time.

Best thing is I can claim massages on private health now so it only costs $15 instead of $80  :highfive:

me, too! well, it's $20 for me instead of $100, but still. health insurance is the shit.  :highfive:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Coges

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Re: Two Hands Two Feet
« Reply #8 on: October 23, 2012, 07:22:24 pm »
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Damn straight!

I just have to remember to do it more often.
"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 #9 on: October 24, 2012, 07:55:52 am »
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14/10/12- Workout 4- Lower Body Day

Weight- 90.1kg

Warm Up:
Foam rolled IT bands, hams, quads, hip flexors, lower and upper back.

Deadlift (4x5):
10xbar
5x60
5x80
5x100
5x110
5x120kg

Bulgarian Split Squat (2x10):
10x20kg
10x20

Calf Raise (3x15)
15x20
15x20
15x20

Deadlift felt really good. Haven't done it for a couple of months now. In the 120kg set leg drive felt great too but the bar speed was pretty average on the last couple of reps.
Was a bit cautious with the BSSs. After straining my groin a couple of weeks back thought I'd take it a little easy. Felt some slight warmth in the groin area but no pain.

All in all felt pretty good.
"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 #10 on: October 24, 2012, 06:20:53 pm »
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Ok so have some updated short term goals.

After getting some baseline numbers from the first week I figured it'd be good to set some expectations to meet by Christmas.

Squat:120kg x 5
Deadlift:140kg x 5
Dunk: two handed reverse off one foot (this one might happen a lot sooner though)

Am also going to implement some basic plyos and movement efficiency stuff before each session like Kelly B suggests in the Ultimate Split article.
"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 #11 on: October 27, 2012, 07:58:41 am »
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27/10/12

AM:
Did the 1,000 steps trail with the wife (getting fit post pregnancy for her). It's basically a 500m or so trail that leads to some steps....I'm guessing on around 1,000 given the name. It's 900m of steps of varying sizes and we did it just once up and back today. Anyone living in Melbourne probably would have heard of these.
I had a heart rate monitor on. Averaged 130 on the way up and 90 on the way back down. I don't know if this is good or not as I don't usually wear a monitor.

PM:
Workout 5- Upper Body- 8.45pm

Actual warm up was next to nothing (smart I know) but was pretty tired going into it.

Incline Bench (4x3-5)
10xbar, 5x40, 5x50, 5x55, 5x60, 4x65

Chins (BW) (4x6)
5,5,5,4,4,2

Incline DB Press (3x8@30kg total weight)
10,10,8

BB Curls (3x8@30)
8,8,8

Skull Crushers (3x10@30)
10,10,8

Ended up with a massive pump from this workout which was unexpected but felt awesome. Tired though and my diet has been average over the last week. Just not getting enough food in. Is something I'm addressing.

"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 #12 on: October 29, 2012, 09:57:13 pm »
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30/10/12

Ball game last night. We won 31-29. Really defensive game from both teams. 16 points for me which wasn't too bad.
Am feeling a lot stronger when driving to the basket or competing for rebounds. This can only get better the more I train  ;D

Missed my squats sesh on Sunday night so will hopefully train tonight and combine squats and bench in the one session. Volume is not too high on the program I'm doing so it seems doable.
"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 #13 on: October 30, 2012, 02:15:03 am »
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Have adjusted my diet somewhat. I was giving the leangains style of intermittent fasting a red hot go. Was sticking to it 95% of the time too. The only (and major) problem was that although it fit my lifestyle in terms of not eating breakfast, I just wasn't getting enough calories in my feeding window. Lost some fat no doubt but noticed less energy during workouts and more soreness than usual.

I'm now focusing on relatively clean eating whilst getting a nice amount of cals in. If I'm training a decent amount I've never had an issue keeping low body fat some fingers crossed it's still the same case now. An example was today's food (which will be similar most days):

1 cup oats and 1.5 cups yoghurt
3 eggs
protein shake
rice, tuna
almonds, 2 cups milk
spaghetti bolognese
post workout shake

Dinner will change every night but the rest will remain pretty static.

The main other thing is 3-4 espressos per day, two of cups of tea and about 3 litres of water.
"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 #14 on: November 01, 2012, 07:15:44 am »
+1
1/11/12- Workout 6- Full Body

Was pretty pumped after not being in the gym so far this week.

Depth Jumps
2x5- 18-20 inch box

Squats
10xbar, 5x60, 5x80, 5x90, 5x100kg
That's a 5kg + 1rep increase on last week. Nice.

RDL
2x10@80kg

Incline Bench
10xbar, 5x40, 5x50, 5x60, 5x67.5, 8x50
Nearly blew an O ring on the last rep at 67.5. Got it up though.

DB Row
4x10@22.5

And I'm spent.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky