Author Topic: Two Hands Two Feet  (Read 502644 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1380 on: May 11, 2017, 08:40:53 pm »
0
Sounds like it was a fairly heated game but that's good coz it usually means the game is competitive. Good luck for the Finals!

Haha yeah it was heated but not really competitive. We won by 22 and were up by more than 10 for most of the game. It was heated due to the refs letting way too much contact go and guys getting upset over it...me included. I always tell myself to shut my mouth and just carry on before games but sometimes it gets the better of me.
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Coges

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Re: Two Hands Two Feet
« Reply #1381 on: May 16, 2017, 07:06:57 pm »
0
16/05/2017- 8.30pm

A1) RDL- bar x 10, 60 x 5
DL- 80 x 5, 110 x 3

A2) Tuck FL- 10s x 4

A3) Pike PU x 5, 5, 5, 5

Nearly the quickest session ever. The motivation is coming back to train harder but just glad to get something done at the moment. Front lever felt seriously good on two of the sets. Lat and core engagement was high. Also on DLs at 60 and 80 the lat engagement was tremendous. Something I don't normally get.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #1382 on: May 18, 2017, 12:00:18 am »
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Semi final ball game last night. Easy win for us and onto the grand final next week. Only problem is I twinged the right hammy in the first 2 minutes on a fast break. Played out the rest of the game and felt ok but am definitely struggling today. Sore and stiff but I'm hoping it's not that bad and I can turn it around for next week. No leg training for the next week. Hoping I will pull up ok.
"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 #1383 on: May 21, 2017, 10:09:29 pm »
+2
Forgot to mention that after the game last week we had a mini dunking session (when the hammy was still warm). Threw down a few nice one handers off one and then a one hander off two feet off one step (try saying that ten times fast lol). First time I've dunked off two feet in years and felt pretty good. Anyway, going by the Maxent measuring method I need 22" to reach the rim and was hitting in between my wrist and forearm on the ring. That's about 12" giving me a 34" vert with ball in hand off the dribble. I'll take that any day of the week. Once the hammy has recovered I'll get down to the courts and get something on film to make sure. Feels pretty good given I haven't had much jumping practice.
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LBSS

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Re: Two Hands Two Feet
« Reply #1384 on: May 22, 2017, 12:51:47 am »
+1
nice!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Coges

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Re: Two Hands Two Feet
« Reply #1385 on: May 25, 2017, 02:42:39 am »
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GF last night. Really interesting game. We had two guys who've played at a high level over 15 years ago (me and one other) and two young guys who are pretty good. They had 1 guy who plays semi-pro and 2 guys who currently play at a decent level. They were up by as much as 10 and up 4 going into the half. We led most of the second half and won by 4. Their best player hit a step back 3 to put them even with about 30s to go but we stopped them twice and hit our free throws to get the win.

Ended up taping up the hammy with one strip down the back of the leg and two strips across where it was tender. Worked a treat. Once I was warm I could sprint although I did lack speed and some bounce it was ok.

Going to rest a day or two then get my fat ass back into training.   
"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 #1386 on: May 28, 2017, 04:37:36 am »
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28/05/17
bw - 91something
injuries- tight right hammy
soreness- all over

Warm Up
Skipping, joint rotations, wrists

A1) Low-ish bar Squats- bar x 10, 60 x 5, 80 x 5, 90 x 5, 100 x 5
A2) Frog Stand- 8s, 8s, 8s, 7s, 4+10s

Ring Dips x 3, 3, 3

Finally back in the gym. Been way too long but excited to get back into routine. Body feels sore and tight in so many places that I'll just train through the week and work it out as I go. Tried lower bar placement on squats and the first 4 sets were great. The 5th set not so much but bar speed was still good so not all bad. Frog stand I'm getting more and more comfortable with. I'm going away somewhere warm for a week in 10 weeks time. Want to build a nice solid block between now and then.
"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 #1387 on: May 29, 2017, 11:21:25 pm »
0
28/05/17
bw- 90.7
injuries- none
soreness- all over (even more so now)

Warm up- foam rolled legs, lower and upper back, joint rotations, leg and arm swings, monster walks

A1) RDL- bar x 10, 60 x 5
DL- 80 x 5, 100 x 5, 120 x 5 (all double OH)

A2) 24" box jump x 3, 3, 3, 3, 3

A3) Tuck FL x 5s x 5

B) Chins- bw x 5, 3, 4

C) BB Curl- 30 x 5, 5

And done. Getting back into it. I'm not getting as much in as I want to do but I'm back in the gym and that's the main thing. Will add to this over the next couple of weeks. I'm back to tracking weight again. Not obsessively but I notice I'm much more likely to stay away from junk food if I do so it makes sense to do it.
"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 #1388 on: May 31, 2017, 09:05:24 pm »
+1
31/05/17
bw- ?
injuries- none
soreness- yeah pretty much all over still

Ido's squat routine

Front Squat- bar x 10, 40 x 5, 60 x 5, 80 x 5
Frog Stand x 7s, 8s, 8s, 4s

OHP- bar x 10, 40 x 6, 7, 7

Had very little time and even lifted in my jeans but got it done so better than nothing.
"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 #1389 on: June 05, 2017, 07:25:03 pm »
+2
05/06/2017
bw- 91.6
injuries- none
soreness- none

Warm up- scaps, shoulders, wrists, monster walks

A1) Squats- bar x 10, 40 x 5, 60 x 5, 80 x 5, 105 x 5 (knee sleeves & lifting shoes, no belt)
A2) Tuck Front Lever- 5-10s x 5

B) Ring Dips- bw x 5, 5, 3

C) Hollow Body Hold x 30x x 3

D) CTW handstand x 30s x 3

Had an epic (for me) handstand hold off the wall for about 5-6s. Felt like an eternity. Only problem was when I bailed I smashed my knee on a powerpoint on the way down. Luckily I'd already squatted for the evening. Wanted to get more in but again it'll do for now.

Had some great moments on the FL. Really felt my scaps working and holding position which is probably the first time I've felt them in that way.

Looks like Acole and I will be catching up next week for some dunks (fingers crossed). Need to make sure I'm getting my recovery down pat so I can actually get some dunks down.
« Last Edit: June 05, 2017, 07:28:17 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 #1390 on: June 06, 2017, 07:34:55 pm »
+1
06/06/17
bw- 91.6
Injuries- none
Soreness- quads, lats

Warm up- scaps, rotator cuffs, shoulders, wrists

RDL- bar x 10, 60 x 10, DL- 80 x 5, 100 x 5, 125 x 5
Frog Stand x 10s x 5

Chins- bw x 5, +5kg x 4, 3, 4

Arch Body x 30s x 3

Again not quite a full session but I'm getting the meat and potatoes done. Spend a large amount of time talking to my daughter and helping her draw chalk pictures on the garage floor so that's probably more valuable than a set or two of something else.

DL felt solid. I've mentioned before that tightness is my enemy and I feel like I'm getting there. It's mainly just awareness of what I'm doing during the lift and so far it's paying off.

Frog stand felt solid again but my hips are way too high. From what I understand the hips should be level with the shoulders and my hips are much higher. Not sure if there's an allowance for my height here but will continue to work on it.
"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 #1391 on: June 07, 2017, 02:17:43 am »
+1
re: frog stands/crow, messing with where knees are resting and hand placement led to big improvements for me. closer to armpits, closer to elbows, more or less inside. i don't see why there would a hard-and-fast rule about whether it's better for your hips to be higher or level with your shoulders, but it's worth playing around to find the most comfortable and sustainable spot. personally i've found that hands shoulder-width (prescribed distance is closer in) and slightly splayed out with knees fairly close to armpits leads to a crow i could hold for minutes if i wanted to. ymmv based on physiology, where you're mobile, etc.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Coges

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Re: Two Hands Two Feet
« Reply #1392 on: June 08, 2017, 01:46:24 am »
0
re: frog stands/crow, messing with where knees are resting and hand placement led to big improvements for me. closer to armpits, closer to elbows, more or less inside. i don't see why there would a hard-and-fast rule about whether it's better for your hips to be higher or level with your shoulders, but it's worth playing around to find the most comfortable and sustainable spot. personally i've found that hands shoulder-width (prescribed distance is closer in) and slightly splayed out with knees fairly close to armpits leads to a crow i could hold for minutes if i wanted to. ymmv based on physiology, where you're mobile, etc.

Yeah this.  I found a position that I can hold easily for 10+s and no doubt that will get better with more practice. I had read that ideally the hips and shoulders should be level but mine were far from. I think this may be working more towards the next progression for tuck planche.
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Coges

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Re: Two Hands Two Feet
« Reply #1393 on: June 08, 2017, 08:22:24 pm »
+1
09/06/17
bw- 90.6
injuries- none
soreness- upper back

Extended Warm up- incl. shoulders, scap, wrists and plenty of glute activation work

Front Squat- bar x 10, 40 x 5, 60 x 5, 70 x 5, 85 x 5 (knee sleeves, oly shoes- no belt)
Tuck Front Lever- x 10s, 5s, 10s, 7s, 8s

OHP- bar x 10, 40 x 5, 45 x 5, 3, 5

Again not quite getting the amount of time I want in the gym but I'm consistently getting in there so I'll take that for now and build as I go.

Front squats felt boss. The weights not that heavy but 85 moved almost as fast as 40 did. Part of me thinks I should just front squat and deadlift and leave back squats out of it. The other part of me feels I have unfinished business with back squats and I want that double bw squat before moving on. The question is how long do I give myself.

Both tuck FL and OHP were pretty solid although I lost focus throughout the sets. Also wasn't making it any easier on myself with front levers as I was still wearing my lifting shoes.
"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 #1394 on: June 12, 2017, 08:19:28 pm »
+2
Bloody head cold over the weekend. Went to squat on Sunday and my head nearly exploded so I called it. Will get in there again today and maybe got for some easy singles ahead of my jumping session with Acole tomorrow. I feel terribly under prepared but will see what tomorrow brings.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky