Author Topic: Two Hands Two Feet  (Read 212385 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2130 on: March 31, 2021, 03:35:30 am »
+1
Athletic Muscle Program- Day 3 (31/03/2021)

1pm training
Bodyweight- 97

Buy In-
Wall Tib Raises- 15 x 3
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@8kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3
80 x 6, 6, 6, 6, 6
Single Leg Leg Curl
15kg x 6, 6, 6, 6, 6

Upper Body
Dips- 4, 4, 4, 4
Chins- 4, 4, 4, 4

Was pushed for time. Stretching will come later. And a 10.15pm ball game lol.
"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 #2131 on: March 31, 2021, 06:15:57 pm »
+1
Ball game last night. Last game of the season and looks like I won't play again till the next summer league here as most of the guys play footy during the winter. Vert was down which was no surprise but court speed was up. Way up which was very surprising. Legit blew by guys all night with no fatigue. Legs are sore AF today though haha.

Training to come later.
"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 #2132 on: April 02, 2021, 01:27:00 am »
0
Athletic Muscle Program- Day 4 (01/04/2021)

1pm Training
Bodyweight- 97.5

Buy In-
Wall Tib Raises- 15 x 3
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@8kg

Banded Standing Good Morning (2" band)-
Warm Up- 20 x 3, 3, 3
40 x 6, 6, 6, 6, 6
ATG Split Squat-
Warm Up- bw x 3, 10 x 3, 20 x 3
30 x 6, 6, 6, 6, 6

Upper Body
DB Shoulder Press-
22.5 x 6, 6, 6, 6, 6
DB Row-
22.5 x 6, 6, 6, 6, 6

Quick stretch after. Also was able to go into my full ROM in splits which is about 5" off the ground. Sick!


Athletic Muscle Program- Day 5 (02/04/2021)

1pm training
Bodyweight- 97

Buy In-
Tib Raises- 10kg x 8, 8, 8
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@10kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3
80 x 6, 5, 6, 4, 6
Nordic Eccentrics
bw x 6, 6, 6, 6, 3

Upper Body
Incline DB Press- 15s x 8, 25s x 6, 6

Ski Erg x 500m in 1:57 (fucking evil machine haha)

Absolutely toasted! First week down. Legs felt great this morning but suffered during the workout. Recovery hasn't been great this week though. Sleep has been really off so looking to dial that in next week.
"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 #2133 on: April 06, 2021, 06:48:02 pm »
+1
Athletic Muscle Program- Day 6 (06/04/2021)

3pm training
Bodyweight- 98

Buy In-
Tib Raises- 10kg x 8, 8, 8
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@10kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3, 70 x 3
85 x 6, 6, 6, 6, 6
Banded Hamstring Curl
Red band x 6, 6, 6, 6, 6

Jumps
6 of each- SL heel toe, SL toe first, LR & RL with rebound

Upper Body
Chins & Dips- 3 EMOM x 5

Ski Erg- 30s on/30s off x 6 (I now have a love hate relationship with this machine)

Really thought I was going to struggle today. Squats were difficult but got them easy in the end. Jumps were flying. Wished I had filmed them. Especially the LR plant off 2 steps. Had a couple of guys in basketball shorts behind me watching on which got me an extra inch or two haha.


Athletic Muscle Program- Day 7 (07/04/2021)

7am Training
Bodyweight- 98.3

Buy In-
Wall Tib Raises- 12 x 2
SL Standing Calf Raise- 2x8@10kg
Standing Hip Flexor Raise- 2x8@10kg

Banded Standing Good Morning (2" band)-
Warm Up- 20 x 3, 30 x 3, 40 x 3
50 x 6, 6, 6, 6, 6
ATG Split Squat-
Warm Up- bw x 3, 10 x 3, 20 x 3
35 x 6, 6, 6, 6, 6

Upper Body
BTN Press-
20 x 6, 30 x 6, 40 x 6, 45 x 2
Cable Row-
60 x 8, 8, 8

Did some pancake and piriformis stretching between upper body sets. Body feels great at the moment. Elbows are still a little touchy with the tendonitis but I know a lot of that is the sugar and alcohol. Last time I went off those it cleared up pretty quickly. Will add in more upper body stretching too as that is a big key.

Had a rough Easter weekend with food and drink. Back to normal the last two days and finally time to get that bodyweight down to respectable levels. I've definitely put on some mass though so am going to keep cals fairly high and recomp instead of cutting too hard. Aiming around 2,500 cals a day and will reassess at the end of the week.


"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 #2134 on: April 08, 2021, 05:50:34 am »
0
Athletic Muscle Program- Day 8 (08/04/2021)

5pm training
Bodyweight- 97.5

Buy In-
Tib Raises- 6kg x 8
SL Standing Calf Raise- 10@15kg
Standing Hip Flexor Raise- 8@6kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 40 x 3, 60 x 3, 80 x 3
90 x 3, 80 x 5, 80 x 5, 90 x 5, 100 x 4
SL Glute Bridge
5 x 10s/side

Stretching-
Natural leg extension x 5
Elephant Walks x 60s

Upper Body
Flat back BB bench-
20 x 10, 40 x 8, 50 x 8, 3

Went surfing with my kids this morning. Lot of time in the car and in the sun. Was tired AF and didn't want to train but got myself into it. Almost pinned by the first set of squats haha but then got pissed at myself for being lazy . Got the 90 and then went to 100. Definitely doable and I'll be hitting that next week. No idea what poundage the bands add at the top. At a guess I'd say 30-40kgs. 
"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 #2135 on: April 10, 2021, 09:50:22 pm »
0
09/04/2021

2 hours BJJ. Was going to train later in the day but the body was wrecked.

10/04/2021

Spent the day watching my wife at a crossfit comp. Pretty cool. She PR'd her deadlift with 3 reps at 110kg. Was also good to see others compete. One poor guy hit 180 for 3 twice but the 5's kept falling off the end of the bar cause there was no room for collars. Damn beast!

I've missed two sessions this week and next week is lightwer volume but a chance to test some 4RMs. Looking forward to that.

Also, have canned the coaching business. The cert structure had changed which meant a transition from online coaching to more in person stuff. Hard for me to do whilst working full time and spending time with the family. Not to mention my own training. I've been putting it off for a while and it's kind of a relief. I've got so much I want to accomplish personally and I can now get back to focusing on that. 

"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky