Author Topic: Two Hands Two Feet  (Read 119364 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1785 on: January 28, 2019, 05:55:28 pm »
+1
24/01/19

No training- missed my session

25/01/19

AM
Tank Drives (sled)- up (push) and back (pull)
Setting 2 +150kg- twice in 58s
Setting 2 +200kg- up and back
Setting 4 +200kg- up and back

Hack Squat-
10 x 10, 15 x 10, 20 x 5, 20 x 5, 20 x 7

GHR-
bw x 7, 6, 7

PM- Yesterday's session

Circuit 1-
J Curl- 10 x 5, 20 x 5, 25 x 5, 30 x 5, 35 x 5
Standing QL Raise- 10 x 5, 16 x 5, 20 x 5, 20 x 5, 20 x 5
Leg Raises- Not sure I can call these leg raises. This sucked completely. Was aiming for 5x5.

Circuit 2-
Cross bench pullover- 12.5 x 10, 10
Trap 3 raise- 5 x 5, 5
DB Ext rotation- 5 x 5, 5


28/01/19

Circuit- 5 rounds
Tank backwards drag - setting 2 +120kg - 60m
Reverse Step up- heel down- 5" box- sets of 15- bar, +30, +40, +50, +60
Seated Tib Raise- sets of 30- +15, +17.5, +20, +20, +20

Usain Bolt HF Cable Pull in- 20lb x 20, 40lb x 20, 40lb x 20
(Cable attached to foot- leaning against support facing away and explosively pulling knee in)

I've finally found a rec ball team for this season. Sunday arvos too which is brilliant as there will be no late games. No idea on the quality of the league but that's almost irrelevant to me right now. It's not A grade but I'm going to use this as an opportunity to actively work on the game with a view to joining a better team towards the end of the year once the fitness is better and the jump shot is back. I haven't had a consistent jumper since I played div 1 in my late teens.
"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 #1786 on: January 29, 2019, 05:58:32 pm »
+1
29/01/19

7.30pm

Seated GM- sets of 10- bar, 30, 40, 50, 50
L-Sit- 10s x 5

BW Ring Dips- 4, 5, 5
BW Ring Rows- 8, 8, 6

30/01/19

5am

Tank (Sled) 10 sets of 25m
Setting 1 +150kg, 3 +150, 4 +150, 4 +175, 4 + 200, 4 +220, 4 +240, 4 +260, 4 +280, 4 +300
Split Squat- 10 sets of 5 per leg
bw, 12kg, 16, 20, 25, 30, 35, 40, 48, 48

The above included farmers walks of about 30m each way to and from the DB rack between sets.

10 min stretching and done.

"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 #1787 on: January 31, 2019, 05:57:12 pm »
+3
Missed training yesterday. Got busy then got lazy.

Outside of actual training I've been a bit slack with my other goals. Eating has been pretty much all over the place as has sleep, language learning, etc. Going to start daily tracking of goals maxent style as that definitely brings some more focus to it. Going to run this for the month of Feb then reassess. Goals are as follows:

Weight-
Current: 93
Goal: 88
Food- Directly related to the above obviously
Current: Everything
Goal: No sugar/No alcohol (only drank on 4 or 5 days of Jan but still feel better without it)
Waking time-
Current: random
Goal: 4.30am every morning changing this to waking with alarm as I don't need to wake at the same time every day.
Cantonese study-
Current: random
Goal: min 15 mins per day

« Last Edit: February 03, 2019, 05:37:35 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 #1788 on: January 31, 2019, 05:58:24 pm »
+1
31/01/19

Missed training

01/02/19

Daily compliance-
Weight- 93.2
Sugar- Nil
Alcohol- Nil
Waking time- 0/1
Cantonese- 15 mins done

Training
Circuit 1- 4x10
J Curl, Leg raise, QL Raise

Circuit 2: 4x10
Cross Bench pullover, Trap 3 raise, Seated db ex rotation
« Last Edit: February 03, 2019, 05:49:36 pm 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 #1789 on: February 01, 2019, 06:05:28 am »
+2
That's cool that you're learning Cantonese. I wish I could speak another language. I love watching gangster movies so  I picked up how to say basic greetings and swear words in Cantonese from watching a lot of Triad movies (Young & Dangerous, Infernal Affairs I, II, III, Election, Election II, Chasing The Dragon, OCTB etc.)
"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 #1790 on: February 03, 2019, 05:21:39 pm »
0
That's cool that you're learning Cantonese. I wish I could speak another language. I love watching gangster movies so  I picked up how to say basic greetings and swear words in Cantonese from watching a lot of Triad movies (Young & Dangerous, Infernal Affairs I, II, III, Election, Election II, Chasing The Dragon, OCTB etc.)

Yeah man it's a cool language to learn. I remember picking up the swearing back in high school where a heap of my friends spoke canto. As much as people say how hard it is it's like anything else. Put in the time and you get the results. I love those movies too. Infernal Affairs trilogy was just incredible.

As always when I write a plan down though things have changed. I have had two business discussions in the last two days where they stated some huge opportunities if I could speak Mandarin. I had planned to learn that after Cantonese so I'm doing the old switch-a-roo now and will put Canto on the back burner for the next year or two. Hoping to have a business grasp of Mandarin in the next 12-18 months.
"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 #1791 on: February 03, 2019, 05:57:55 pm »
+2
02/02/19

Tank- setting 3 + 140kg push and pull twice in 84s (100m total)

Hack squat-
bw x 10, 10 x 10, 15 x 10, 20 x 5, 20 x 5

GHR-
bw x 10, 8, 8

Deadlift-
60 x 3, 100 x 1, 120 x 1, 140 x 1 (quick test here and felt great except for the bar slipping straight through my fingers on my left hand on the 140 rep)

Incline DB Press-
17.5s x 10, 20s x 10, 22.5s x 10

Rope climb machine
30s on/30s off x 3


03/02/19

Another ball game. Body was feeling pretty sore from the last few days but it was 39 degrees so at least I was warmed up before starting. New team that I'll stick around with for a while. Played a group of young guys who just ran and ran. They had 1 guy who was my height and was ok but apart from that they weren't that great. We ended up winning by 2. I played pretty well for my second game back in 18 months. Pulled up great with no joint soreness either.

Funniest part of the whole game was when their big guy drove and tried a Westbrooke-esque dunk from just inside the free throw line. You know the one where he's dribbling on the left and has that nasty RL plant to finish with the right hand. Guy did the perfect imitation except that his hand barely grazed the bottom of the net at the end of the play. Was hilarious.

*Edit- I got a massive jump of a one step  RL plant. No real idea how high but I was at least a head above everyone else. Got comments from my teammates after it. Want to get some more jumps in this week. I think that's the "secret" to jumping. Get the body strong enough to absorb force then jump a lot to get better at jumping.
« Last Edit: February 03, 2019, 07:00:55 pm 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 #1792 on: February 04, 2019, 04:00:28 am »
+5

His dad in the stands thinkin, "I told that dang kid to stop watchin those, Ball is Life videos!
"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...

maxent

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Re: Two Hands Two Feet
« Reply #1793 on: February 04, 2019, 08:30:12 am »
+2

His dad in the stands thinkin, "I told that dang kid to stop watchin those, Ball is Life videos!

it's funny but i also foudn it a bit inspiring. next time i get to ball, i legit will try to dunk it even if it's a 0.0000% chance i'll connect with the rim, just to see what it 'feels' like to go for an in-gamer. that will prob help make it more tenable to actually do it eventaully?
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

Coges

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Re: Two Hands Two Feet
« Reply #1794 on: February 04, 2019, 05:56:00 pm »
+2

His dad in the stands thinkin, "I told that dang kid to stop watchin those, Ball is Life videos!

it's funny but i also foudn it a bit inspiring. next time i get to ball, i legit will try to dunk it even if it's a 0.0000% chance i'll connect with the rim, just to see what it 'feels' like to go for an in-gamer. that will prob help make it more tenable to actually do it eventaully?

I actually thought the same thing at the time. Just the way he loaded up was so confident and everyone fully expected him to dunk it. That just made it more hilarious. I was thinking the same as you though Maxent that why not give it a shot and see how close you get. We're playing the second bottom team this Sunday. I'm going to 100% attempt an in gamer.
"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 #1795 on: February 04, 2019, 08:13:36 pm »
0
what's that from ^^??

even if he was nowhere close - props to the dude, if he was seriously trying to dunk it (and not some joke sh*t).

maxent

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Re: Two Hands Two Feet
« Reply #1796 on: February 04, 2019, 09:49:51 pm »
+1
I think there have been times where i've been close to the rim, got the ball on the way to me (from a team mate) and i know this is it, my moment. But the ball is taking foreever to get into my hands and I know the defence is already forming around me even before i have collected the ball. But the ball comes a split second too late, now the window if there was one to dunk has all but closed and ive lost the rare opportunity to in-game dunk. So i'll go up for some weak half-hearted layup and probably miss it cos im annoyed with the blown chance. That's a perfect time to premedidate a futile dunk attempt anyway. Suppose if you're aggressive enough the defence is gna move a bit but if you shy away first then they hold their ground.
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Coges

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Re: Two Hands Two Feet
« Reply #1797 on: February 04, 2019, 09:56:55 pm »
+1
I think there have been times where i've been close to the rim, got the ball on the way to me (from a team mate) and i know this is it, my moment. But the ball is taking foreever to get into my hands and I know the defence is already forming around me even before i have collected the ball. But the ball comes a split second too late, now the window if there was one to dunk has all but closed and ive lost the rare opportunity to in-game dunk. So i'll go up for some weak half-hearted layup and probably miss it cos im annoyed with the blown chance. That's a perfect time to premedidate a futile dunk attempt anyway. Suppose if you're aggressive enough the defence is gna move a bit but if you shy away first then they hold their ground.

I've had one tip dunk (doesn't really count), one missed open dunk attempt and one missed attempt in traffic where I was fouled. Of all three it was the last one that was the best opportunity. I think you've got nothing to lose. Drive in traffic, be aggressive and go for the dunk. At best you dunk on someone and it makes everyone's day. You'll likely get fouled though and end up at the line. At worst you miss a dunk in traffic. Much better alternative than blowing an open dunk attempt like I did. On Sunday I even had a few drives where if I was slightly more aggressive I could have made a play at it. Different mentality hey..
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

maxent

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Re: Two Hands Two Feet
« Reply #1798 on: February 04, 2019, 10:06:38 pm »
+1
It's all mental, i agree. Now that i think about it in hindsight, I react differently to having defense around me when dunking compared to dunking alone. I get too upright which means you can't set up properly to take off. So i have to cue myself to dip down even though it feels unintuitive (you want to dunk UP but you're dipping DOWN? it makes no sense in that moment) cos you're trying to rush thru the dunk at that point because time is so critical. The other thing is being patient and waiting til you reach the apex of the jump, i feel like i rush it even once im in the air (few times ive got that far lol). And it's def about being aggressive, you need to make contact with the defender even if it's to make space and put them on their back so you can give yourself that (slightly longer) launching window. Aggressive is definitely the key here, cos if your defender feels safe then you've lost the've won, but if you put some doubt in their mind and they will instinctively go for self preservation (fuck this 90kg guy is gna knock me over, better keep my balance otherwise i'll look bad).. etc. I always lose the mental game though lol. 
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

Coges

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Re: Two Hands Two Feet
« Reply #1799 on: February 05, 2019, 10:57:48 pm »
0
04/02/19

Backwards deadmill- 5 x 60s
Romanian Rhythm Squats- bw x 50, bar x 50, 40 x 50, 60 x 50, 80 x 50

These rhythm squats are cool. If you actually find a rhythm (I used music) it makes them so much easier.

05/02/19

Seated GM- 5 x 10 @ 20kg
Straddle L-sit - 5 x 10-20s

Chins- bw x 7, 5, 4
DB Shoulder Press- 3 x 10 @ 10kg DBs

Hips and back have been feeling a bit tight the last few days so went easy on the GMs. Spent a fair amount of time stretching after and ended up feeling pretty good.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky