Author Topic: Two Hands Two Feet  (Read 105547 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1770 on: January 07, 2019, 07:43:13 pm »
+1
07/01/19

60s on 60s off deadmill (backwards walking on turned off treadmill) x 5

6" box reverse step up - heel down entire time
Bw x 20, 22.5 x 20, 30 x 20, 35 x 20, 40 x 20

Tibialis raise in oly shoes
Bw x 15 x 5
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1771 on: January 08, 2019, 08:47:43 am »
0
On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either.

cold showers are really good. i do them often, but just moderately cold to finish off a hot shower.

i also do intense ones (hot to very cold) the days leading up to a mile race (or a very fast race). for some reason, it seems to help me with doing something "stupid", like going from a stand still to like 4:30 min/mi pace then trying to hold on to 4:5X pace etc. it's weird but i've noticed it helps. i think it helps temporarily (for a few days) destroy some inhibition. the places I think it helps:
- just starting an insane effort
- battling in a race
- kicking hard at the end of the race

because it's a similar feeling.. it's like, you don't want to do it, but you have to. so, you don't want to turn the knob to make it very cold, but you have to. then you don't want to step into that very cold water, but you force yourself to. and then on the flipside, if you can't actually commit to it, you're not ready to step it up in a race etc. that's something i've noticed, i think it's legit.

lol.

pc!

Coges

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Re: Two Hands Two Feet
« Reply #1772 on: January 09, 2019, 12:09:41 am »
+1
On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either.

cold showers are really good. i do them often, but just moderately cold to finish off a hot shower.

i also do intense ones (hot to very cold) the days leading up to a mile race (or a very fast race). for some reason, it seems to help me with doing something "stupid", like going from a stand still to like 4:30 min/mi pace then trying to hold on to 4:5X pace etc. it's weird but i've noticed it helps. i think it helps temporarily (for a few days) destroy some inhibition. the places I think it helps:
- just starting an insane effort
- battling in a race
- kicking hard at the end of the race

because it's a similar feeling.. it's like, you don't want to do it, but you have to. so, you don't want to turn the knob to make it very cold, but you have to. then you don't want to step into that very cold water, but you force yourself to. and then on the flipside, if you can't actually commit to it, you're not ready to step it up in a race etc. that's something i've noticed, i think it's legit.

lol.

pc!

This is actually the reason I started them. I know there's actual health benefits but the sheer challenge of dipping your head straight into a cold shower every morning is an accomplishment in itself.
"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 #1773 on: January 10, 2019, 06:40:34 pm »
+1
Had a stomach bug on Tuesday and haven't trained since. Felt pretty good yesterday but just hit an hour of stretching to ease my way back into it.

Will train today though. Feeling 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 #1774 on: January 13, 2019, 09:30:44 pm »
+2
So didn't train Thursday last week. Did train Friday though. Which was:

11/01/19

1A)Deadmill-
20s sprint/40s backwards pedal
1B) Bottom 1/4 squat- sets of 20
bw, +6, +10, +15, +20

2)Nordic - lots of negatives and half reps here
3 x 10 @ bw

Doneski.
"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 #1775 on: January 14, 2019, 07:58:29 pm »
+2
14/01/19

Circuit-

Deadmill- 60s backwards x 5
Reverse Step Up- sets of 20- bw, +10, +12, +16, +20, +25
Seated Tibialis Raise- +5, +10, +15, +17.5, +20

10 min run- 1.7km (first run in ages)

Stretching- 5 mins each position
standing pike, seated piriformis, pancake, couch stretch

"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 #1776 on: January 16, 2019, 02:52:48 am »
+3
15/01/19

Seated good morning- sets of 5- +20, +25, +30, +35, +40
Garhammer Raise- sets of 5-10- bw x 6, 5, 5, 6, 5

Feet Elevated Ring Rows- bw x 12, 10, 10, 6, 6
Ring Dips- bw x 4, 4, 4, 1, 2

Incline Bench (fat gripz)- 50 x 5, 5, 5
Banded Pull Apart- red band x 10, 10, 10


16/01/19

Circuit

Deadmill- 30s sprint x 5
Split Squat- sets of 5- bw, +12, +20, +32, +45  :personal-record: half bodyweight
Calf Raise- sets of 5- bw, +6, +10, +16, +20

Stretch.
"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 #1777 on: January 16, 2019, 03:38:00 am »
+4
So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.
« Last Edit: January 16, 2019, 03:40:21 am by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Mutumbo000

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Re: Two Hands Two Feet
« Reply #1778 on: January 16, 2019, 06:13:56 am »
+1
You can't beat the basketball bug haha.

This exercise looks awesome:


Sounds like your body is responding well to the training. Being pain and ache free is a great feeling.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Coges

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Re: Two Hands Two Feet
« Reply #1779 on: January 16, 2019, 07:57:57 am »
+3
You can't beat the basketball bug haha.

This exercise looks awesome:


Sounds like your body is responding well to the training. Being pain and ache free is a great feeling.

Haha I'm not sure I'll ever shake it. Probably not a bad thing either. My old man played till he was mid-late 50's at least. That gives me another 20 years.

It's really surprising. Played the social netball game tonight and the body pulled up great. Threw down a few one handers afterwards too which were pretty easy.

Also one huge thing that I forgot to mention is that I tore my right hip flexor back in 2007/8 at a hapkido grading and have re-injured it a few times since and it's never been the same. I have always kicked through pain in that area. 2 weeks in and I'm throwing kicks without pain. I think this is obviously what my body needed right now. Pretty stoked for what's to come.
"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 #1780 on: January 17, 2019, 06:24:46 pm »
+2
16/01/18
PM- netball game. Tons of cutting, sprinting and jumping. Did some jumps after the game and although svj is only about 22-23 my left leg SLRVJ was up around 30 which felt great.

17/01/18

1pm
Spent 2 hours bouldering with a couple of friends. I can see why people get addicted to this. Great combo of puzzle solving, strength and flexibility. Hands and wrists were pretty fried after this.


8pm
J Curl- sets of 5
12, 20, 25, 27.5, 30
Hanging Leg Raises- knees bent on way up and straight on way down-
5x5 - these sucked more than I can explain

Circuit-
cross bench pullover- 6 x 10, 10 x 10, 15 x 10
DB Trap 3 raise- 3.5 x 10, 5 x 10, 6.5 x 10
DB seated ex rotation- 3.5 x 10, 5 x 10, 6.5 x R6, L7

Stretch- standing pike x 2min, seated pancake x 5min

Body felt golden after the stretching. Also ate a ton of food today which may or may not have helped haha.
« Last Edit: January 17, 2019, 06:26:38 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1781 on: January 17, 2019, 10:11:43 pm »
+1
So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

great stuff man!!

also i remember seeing "kneesovertoesguy" on ig and thinking he was cool, because his nickname wasn't mockery.

i'm definitely a knees over toes guy myself, lol.

Coges

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Re: Two Hands Two Feet
« Reply #1782 on: January 20, 2019, 05:19:11 pm »
+1
So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

great stuff man!!

also i remember seeing "kneesovertoesguy" on ig and thinking he was cool, because his nickname wasn't mockery.

i'm definitely a knees over toes guy myself, lol.

His training actually reminds me a bit of yours too from back in the day.
"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 #1783 on: January 20, 2019, 06:11:07 pm »
+3
20/01/19

Got a call up to fill in for a ball team. B grade at MSAC which is a pretty good comp. First game in idk how long. 8 points, a few rebounds, some good assists, didn't embarrass myself, certainly not fit enough (walked the last 3 minutes of game time  :ninja:), went ok though. Felt pretty good to be back playing. Refs were great and let a lot go and there was a nice flow to the game. I played the 3/4 and got plenty of ball in the post and moving through the key. There were plenty of 3's getting chucked up but they settled and actually tried to play some decent strategy. I was completely dead after the game though. Literally dragged myself to my car.

21/01/19

Back to early AM training. In the gym at 5am.

Circuit-

Sled pulls x 50m
Poliquin step up- sets of 20- +20, +25, +30, +35, +40
Tib Raise- sets of 15- bw x 15 x 5
"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 #1784 on: January 23, 2019, 08:31:09 pm »
+2
22/01/19

Seated GM - sets of 5- +20, +30, +35, +40, +50
L-sit on parallettes- sets of 15s x 5

Chins- bw x 5, 4, 6
DB Shoulder Press- 5kg DBS x 10, 12.5kg DBs x 10, 10

23/01/19

Single Leg Deadmill Drive- 15s x 7 each leg
Split Squat- sets of 5
bw, +12, +20, +25, +30, +35, +40

Social netball game. Feeling pretty fast and bouncy. This is still the most frustrating game ever invented. Body feels good though. Only 4 games left then we're done and I'm back to balling every week.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky