Author Topic: Two Hands Two Feet  (Read 213270 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2085 on: November 29, 2020, 05:35:42 pm »
+2
Saturday 28/11/2020

Strength

Squats-
bar x 10, 40 x 5, 60 x 5, 80 x 3, 100 x 1, 120 x 1, 130 x 1

Bench-
bar x 10, 40 x 10, 50 x 10, 10, 10, 8, 6

Squats felt great. 130 moved pretty well and I probably had another 10kgs or so which would be in line with my 140 from a month or so ago. Decided to keep it conservative and use the 130 as my training max for the upcoming program which has a lot of pause squats in it. Cannot wait. Btw, excuse the dramatic music haha. Got caught up in copyright claim with some Rage Against the Machine.
<a href="http://www.youtube.com/watch?v=__j2IBbqm2w" target="_blank">http://www.youtube.com/watch?v=__j2IBbqm2w</a>

 
"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 #2086 on: November 30, 2020, 06:35:57 pm »
+1
Monday 30/11/2020- Splits and Squats Day 1

Warm Up

Juggle
Cross Bench Pullover with 3s pause
Seated GM with 3s pause

Strength

3 Position Pause Squat- 80 x 3, 3, 3, 3, 3 (EMOM)

Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Dips- 5, 5, 5, 5, 5
KOT Sissy Squat- 10, 4, 2, 0, 0 (left knee got caught right below patella)

Inner Range DB Press- 10 x 10, 14.5 x 10, 19 x 10
Hanging Knee Raises- 3x5

Squats were good. Dips were great though. I have never felt so strong on the dips. Strong through the entire range. Has to be the recent addition of no arch benching. It's the only change I've made that would make sense. Cannot overstate how great they felt. Will add weight next week.   
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Two Hands Two Feet
« Reply #2087 on: December 01, 2020, 10:33:03 am »
+3
Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Ah, the famous coges-myo-reps method : knock a couple of reps with world record weight, then do drop-sets with 10% of that weight! Brilliant!!!!
:trollface:
Target paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

Coges

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Re: Two Hands Two Feet
« Reply #2088 on: December 01, 2020, 08:43:29 pm »
+2
Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Ah, the famous coges-myo-reps method : knock a couple of reps with world record weight, then do drop-sets with 10% of that weight! Brilliant!!!!
:trollface:

Hahahaha just don't tell Eddie or Thor. I don't want to upset their rivalry.
"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 #2089 on: December 01, 2020, 10:23:09 pm »
+2
Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Ah, the famous coges-myo-reps method : knock a couple of reps with world record weight, then do drop-sets with 10% of that weight! Brilliant!!!!
:trollface:

lmfao. good eye. 8) :strong: :ibsquatting:

Coges

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Re: Two Hands Two Feet
« Reply #2090 on: December 02, 2020, 04:55:10 pm »
0
Tuesday 1/12/2020- Splits and Squats Day 2

Strength

Incline Bench (flat back no arch)- bar x 10, 30 x 5, 40 x 5, 50 x 5, 60 x 6, 55 x 8, 50 x 10

Flexibility

Couch Stretch- 3x30s
SL Pike- 4 1/4 reps x 5 x 3
Long Lunge- 3x5 with 5s hold at top
Seated Double Leg Pike Lift- 3x10

Front Split Check in - 1x60s/side
Half Kneeling Hip Flexor- 3x5 with 3s hold at top
Standing Pike- 1x60s

Lowest front split and standing pike to date. This shit works so well it's not funny.


Wednesday 2/12/2020- Splits and Squats Day 3
Bodyweight- 94.4

Warm Up

Juggle- 20s, 52s, 40s
Supine External Rotation- 3x30s
Seated GM with 3s Pause- 3x5

Strength

Mid Range Pause Squat- 5x4 @ 80kg with 1 min rest between sets

SL Good Morning- 5x3@20kg
Pull Ups- 5x5@bw (no elbow pain here at all)

12" elevated Nordic- 9, 5, 7
False Grip Ring Rows- 3x10
Standing QL Lift- 3x5@20kg
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Two Hands Two Feet
« Reply #2091 on: December 03, 2020, 04:05:23 am »
+1
Hahahaha just don't tell Eddie or Thor. I don't want to upset their rivalry.

lololol! Well the only Thor that can deal with 650kg is not the mountain, but the one from Asgard  :P
Target paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

Coges

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Re: Two Hands Two Feet
« Reply #2092 on: December 03, 2020, 03:47:38 pm »
+1
Thursday 03/12/2020

Flexibility Session

Squat to Pike- 1x10
Assisted German Hang- 1x30s
Standing Calf Stretch- 1x60s
SL Pike- 1x30s

Front Stretch Kick Session

Leg Swings x 10
Active Hold x 10s
Pulses x 10
Stretch Kicks x 10

Side Stretch Kick Series
Leg Swings x 10
Active Hold x 10s
Pulses x 10
Stretch Kicks x 10

Donkey Calf Raise 3x10
Hero Pose 3x30s

Strength

30 Degree Incline Bench (flat back no arch) - bar x 10, 30 x 10, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 60 x 6, 6

Tested my 3 step horse stance for the upcoming flexibility cert. Position wise depth and back angle are good. Lasted 45s and need to get that to 2 mins. 

"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 #2093 on: December 04, 2020, 03:58:04 pm »
+2
Friday 4/12/2020- Splits and Squats Day 5

Warm Up

Juggle- 3x60s
Alt grip hang x 15s x 3
Piriformis Capsule Combo Stretch - 3x60s (this sucked)

Strength

Squat- 5x5 @ 80

Zercher Jefferson Curl- bar x 5, 25 x 5, 5, 30 x 5, 5

BTN Press- 5x5 @ 40

Lu Raises- 3x10 @ 5's
Wall Tib Raises- 3x15
Ab Roll Out- 3x3

Squats were automatic today. I know it's only 80kg but it's like I was on rails. No sideways shifting. No forwards or backwards movement. Everything was perfect. Awesome session.

Also, I checked ahead and I get to test my new squat 1RM and the 25th is a rest day!!! Perfect timing.
"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 #2094 on: December 06, 2020, 04:14:49 pm »
0
Saturday 05/12/2020- Splits and Squats Day 6

90 mins hapkido class. We're back to contact training which is great. We're still training outside which is also great. We're breakfalling on grass which isn't great. It's generally soft with a hard patch thrown in every now and then. I found a few of those and am sore AF on my right glute and upper back. Oh well.

Was meant to have a stretching session but I moved that to tomorrow.


Sunday 06/12/2020- Splits and Squats Day 7 

Standing Hip Grinder- 1x10
Standing Straddle Pike- 1x60s

Straddle QL Series- 3x5+10s
Bear Sit Stretch- 3x30s- this is an awesome stretch. Never done it before and it's gold.
Internal Rotation Stretch- 3x30s

3 Step Horse Stance Squats- 2x5@10kg
ISO Pancake Stretch- 2x30s

Side Split Push Ups- 1x10@30s- these are complete evil.

 
"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 #2095 on: December 07, 2020, 04:44:53 pm »
0
Monday 7/12/2020- Splits and Squats Day 8

2PM Stretching Session

Half Side ISO & Side Kick- 1x10/side

Piriformis- 2min/side
Standing Hamstring Stretch- 1x10+30s/side
Bear Sit Stretch- 2min/side

Half Kneeling Side Bend- 1x5
Straddle Leg Lift- 1x10 (these sucked so bad)
Elevated Pancake Hold- 1x60s

Pancake Pulse- 3x20
Hero Pose- 3x30s


6PM Strength Session

3 Ball Juggle- 3x60s
Cross Bench Pullover- 3x5
Seated GM- 3x5

3 Position Pause Squat- 5x2@90kg

Hack Deadlift- 110 x 2 x 3, 120 x 2 x 2

Ring Dips- bw x 5, +2.5 x 5 x 4
KOT Sissy Squat- 5x10

Inner Range Floor Press- 3x10@19kg/side
Seated SL Compression- 3x5/side

Squats felt great again. Far more upright back position and great strength out of the hole. Squats and deads sets were all done in approx 5:30s each too. 
"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 #2096 on: December 08, 2020, 06:03:09 pm »
+1
Tuesday 8/12/2020- Splits and Squats Day 9

Strength

30 Degree Incline Bench (no arch)- bar x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10

Flexibility

Twisting Circles- 1x60s

ROS Shoulder Series- 1x10s in each position
ATYL Series- 1x10s in each position
Alternate Grip Lat Lean Away- 1x60s

Internal Rotation Liftoffs- 1x5
Kneeling Shoulder Extension- 1x30s
Xiao Peng- 1x10

Passive One Arm Hang- 3x10s/side
Inner Range Bicep- 3x10
"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 #2097 on: December 09, 2020, 05:22:12 pm »
0
Wednesday 9/12/2020- Splits and Squats Day 10
Bodyweight- 95 even- have been eating more and weight has stabalised. Need to lock this shit down. Really want to get to 90-91 by Xmas

Warm Up

Juggling - 3x60s
Supine External Rotation- 3x30s
Seated GM with 3s Pause- 3x5

Strength

2s Mid Range Pause Squat- 5x3 @ 90kg with 1 min rest between sets

SL Good Morning- 5x3@25kg
Pull Ups- +2.5kg x 5, 5, 5, 5, 3

ISO Back Ext- 3x10s
False Grip Ring Rows- 8, 8, 6 (feet further out and legs straighter than last week)
Standing QL Lift- 3x5@20kg

Flexibility Session - Immediately After Strength

Half Front ISO & Front Kick- 1x30s + 10

Tibialis Stretch- 2 mins
Couch Quad Stretch- 2 mins
Half Kneeling Hamstring- 2 mins (worst stretch ever)

Valslide Lunge- 1x5/side with 3s pause
Half Kneeling Hip Flexor- 1x5s/side
Long Lunge Pulse- 1x10/side with 3s pause

Long Lunge Hold- 2x30s
Seated Pike Lift- 2x5

Absolutely trashed after this session. Legs, hip flexors, QL, all done. Was having ab cramps on that last set of pike lifts. Great but 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 #2098 on: December 13, 2020, 06:47:56 pm »
0
I've done it again. Bloody back/hip flexor. After Wednesday's squats and the SL good mornings my right side has been shot. Trained some upper body on Saturday but that's all. Am going to keep on with the stretching program but throw the towel in on the squatting program...again. Stretching program has some intense stretches in it but I should be able to get through most of it. Will add in upper body work and whatever lower stuff I can do while I sort this shit out. 
"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 #2099 on: December 18, 2020, 10:54:17 am »
+1
maybe it'd be better to back off on heavy-duty stretching, if you're hurt and you're just thinking about "getting through most of it"?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

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