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Author Topic: Two Hands Two Feet  (Read 507872 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2010 on: September 08, 2020, 07:39:26 pm »
+1
Quote from: CoolColJ on September 08, 2020, 10:40:28 am
try it with basketballs  :trollface:

Hahaha now that's definitely outside of my capabilities
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LBSS

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Re: Two Hands Two Feet
« Reply #2011 on: September 08, 2020, 08:05:11 pm »
+2
lmao great save
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adarqui

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Re: Two Hands Two Feet
« Reply #2012 on: September 08, 2020, 08:21:21 pm »
+1
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Coges

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Re: Two Hands Two Feet
« Reply #2013 on: September 09, 2020, 09:51:53 pm »
+1
09/09/2020
Splits & Squats- Day 10

Prep Work
Juggling- 3x60s
Supine Ext Rotations- 3x30s
Seated GM- 3x5

Strength Work
Mid Range Pause Squat (2s pause)-
5x3@90

SL Good Morning- 1x3 @ 20, 4x3 @ 25
Pull Ups- 5, 5, 5, 5, 5

Iso Back Extension- 3x15s
False Grip Ring Rows- 3x5
QL Raise- 3x10@20kg

Body was pretty wrecked after yesterday's double session. The squats yesterday felt great. Today not so much but they still felt ok. Just more difficult. Ran out of fuel though so skipped the last circuit. 
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Coges

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Re: Two Hands Two Feet
« Reply #2014 on: September 10, 2020, 09:40:18 pm »
+2
10/09/2020
Splits & Squats- Day 11

Day of rest. Was meant to do another stretch series today. Middle/upper back was completely fried. Almost to the point of spasms. Got out for a couple of walks then had some pizza and a few beers.

Stretch session pushed till tomorrow then wil do a double on Saturday to catch up.
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Coges

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Re: Two Hands Two Feet
« Reply #2015 on: September 11, 2020, 09:53:41 pm »
+2
11/09/2020- 12/09/2020
Splits & Squats- Days 12 & 13
 
Back is still fried. Having to hold my breath every now and then to stop the spasms. I'm pretty fucking pissed but what do you do? I think it was either the pause squats or the single leg good morning. That along with me sitting at a desk for 10+ hours a day right now. Something went wrong there. Not going to squat today obviously. Will get some simple movement going and see how I go from there.

On a more positive note I have a couple of test subjects for my coaching. Two mates (one basketball, one martial arts) have agreed to be my guinea pigs. I'm writing out their programs today and am pretty stoked to see how they go.
   
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adarqui

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Re: Two Hands Two Feet
« Reply #2016 on: September 12, 2020, 12:53:55 am »
+1
Quote from: Coges on September 11, 2020, 09:53:41 pm
11/09/2020- 12/09/2020
Splits & Squats- Days 12 & 13
 
Back is still fried. Having to hold my breath every now and then to stop the spasms. I'm pretty fucking pissed but what do you do? I think it was either the pause squats or the single leg good morning. That along with me sitting at a desk for 10+ hours a day right now. Something went wrong there. Not going to squat today obviously. Will get some simple movement going and see how I go from there.

damn.. yea don't rush back into things (squatting/rdl's) at all with that going on, imho.

pause squats can be pretty intense. i'd think that was more of a culprit than the sl-rdl's.

Quote
On a more positive note I have a couple of test subjects for my coaching. Two mates (one basketball, one martial arts) have agreed to be my guinea pigs. I'm writing out their programs today and am pretty stoked to see how they go.

that should be interesting. sick!
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Mikey

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Re: Two Hands Two Feet
« Reply #2017 on: September 12, 2020, 03:42:43 am »
+1
Quote from: Coges on September 11, 2020, 09:53:41 pm
11/09/2020- 12/09/2020
Splits & Squats- Days 12 & 13
 
Back is still fried. Having to hold my breath every now and then to stop the spasms. I'm pretty fucking pissed but what do you do? I think it was either the pause squats or the single leg good morning. That along with me sitting at a desk for 10+ hours a day right now. Something went wrong there. Not going to squat today obviously. Will get some simple movement going and see how I go from there.

On a more positive note I have a couple of test subjects for my coaching. Two mates (one basketball, one martial arts) have agreed to be my guinea pigs. I'm writing out their programs today and am pretty stoked to see how they go.
 

The spams sound fairly intense. I have the same issue sitting at a desk for long periods of the day Monday-Friday, which isn't too good for mobility. All you can do is rest. I think adarq is spot on- it's probably the paused squats that triggered it.
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Coges

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Re: Two Hands Two Feet
« Reply #2018 on: September 12, 2020, 03:52:55 am »
+1
Thanks boys. I think you're spot on. I got some video feedback on the squats and I was leaning too far forward. Oh well, not to worry.

The sitting is definitely killing me. Sitting for 10+ hours a day is just shit. Going to set an alarm for every hour to get up and do something next week.

Also, just reread my post. Didn't realise it at the time but I've obviously seen this movie one too many times

<a href="http://www.youtube.com/watch?v=gs75PcrmNRw" target="_blank">http://www.youtube.com/watch?v=gs75PcrmNRw</a>
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maxent

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Re: Two Hands Two Feet
« Reply #2019 on: September 12, 2020, 04:12:43 am »
+3
That sucks. im sure you'll bounce back quickly. It sounds like one of those random tweaks you dont know even happened and the symptoms randomly appear down the line. Im dealing with a hip thing which i dont know when it happened but i've tried to stick to recovery squats (empty bar up to 40kg) just to keep the movement fresh and allow healing to happen. Have laid off my daily bike cardio as well limiting it to 20mins. Been taking ibuprofen to get the inflammation down and im hoping to slowly ramp up as i heal. But keep training just do things which dont make it worse.
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CoolColJ

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Re: Two Hands Two Feet
« Reply #2020 on: September 12, 2020, 08:01:11 am »
+2
I did something similar to my mid right thoracic region within the first couple of months of training.
Heavy paused front squats did it, straining up a rep with the upper back a bit rounded as tends to happen on limit front squats.

Took ages for it heal as well, at least a month, as it lingered, but was able to train through it, just had to stop front squatting.
Soft tissue work with a ball against the wall helped

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Coges

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Re: Two Hands Two Feet
« Reply #2021 on: September 12, 2020, 09:26:20 am »
+1
Quote from: maxent on September 12, 2020, 04:12:43 am
That sucks. im sure you'll bounce back quickly. It sounds like one of those random tweaks you dont know even happened and the symptoms randomly appear down the line. Im dealing with a hip thing which i dont know when it happened but i've tried to stick to recovery squats (empty bar up to 40kg) just to keep the movement fresh and allow healing to happen. Have laid off my daily bike cardio as well limiting it to 20mins. Been taking ibuprofen to get the inflammation down and im hoping to slowly ramp up as i heal. But keep training just do things which dont make it worse.

Fark man I hope you're healing up ok. What's your hip thing? I'm going to do a hip mobility session tomorrow with the Real MVMT guys so I might be able to look out for something for you.

I had a hot AF shower tonight and was able to crack my back all the way up. That plus a decent stretch of hammies has me feeling better. Still a bit tight but hoping I can restart on Monday. Maybe just with a lower weight.
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Coges

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Re: Two Hands Two Feet
« Reply #2022 on: September 12, 2020, 09:28:18 am »
+2
Quote from: CoolColJ on September 12, 2020, 08:01:11 am
I did something similar to my mid right thoracic region within the first couple of months of training.
Heavy paused front squats did it, straining up a rep with the upper back a bit rounded as tends to happen on limit front squats.

Took ages for it heal as well, at least a month, as it lingered, but was able to train through it, just had to stop front squatting.
Soft tissue work with a ball against the wall helped

Damn paused squats. I definitely think mine is a combination of too much accumulation and lack of preparation. Fingers crossed it seems to be getting better quickly.

Yeah I was laying on the ball and a pvc pipe today on the floor. Helps a bit. I also get my kids to walk on me. They think it's hilarious but it feels great for the lower back and hammies.
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Coges

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Re: Two Hands Two Feet
« Reply #2023 on: September 13, 2020, 03:20:43 am »
+1
13/09/2020

Back feels better today. Not 100% but definitely a lot better.

Resetting the splits and squats program and am going to jump back to day 1 tomorrow. May start at 60kg this time and grow from there. May take me 3 cycles to get to 150kg. Could be worse things to do with my time

Did a 2k run in 11min. Wanted to go for longer but ended up running quicker. It was more of a blow off some steam run than a training run. Just nice to be moving relatively quickly again. Need more of this. 
« Last Edit: September 13, 2020, 07:07:50 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2024 on: September 14, 2020, 09:16:04 pm »
+1
Decided to take an extra day yesterday. Will train today even though I'm not 100% I think it will do me more good to train rather than not. Not going to be pushing any back to back days though. 
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