Author Topic: Two Hands Two Feet  (Read 252334 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2145 on: April 28, 2021, 09:55:14 pm »
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Interesting notes for my future reference-

Higher cals = clearer skin (so far). Odd since I have had more protein powder, bread and pasta which are usually culprits. What if I have been chronically underfeeding myself for the last 15 years. May be a reality.
Higher cals = absence of elbow pain. Pain is almost completely gone with no additional work on my end. Weird. It's still there occasionally and will be tested after some pull ups this arvo but it's noticeably better.
Higher cals = no shift in weight. Workouts have been easy so far and the intensity and volume will rachet up in the coming weeks and months. Play the long game and look to your performance for indicators rather than daily body comp changes.

Strength and BJJ- I am most likely strong enough (stronger than most) to compete at local amateur BJJ tournaments. If I can lkeep whatever strength I have and add good cardio that will be a huge difference. Most guys training BJJ don't actually do the gym let alone do extra cardio on top of rolling/sparring. Revisit in a few months when cardio has increased to see.
"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 #2146 on: April 29, 2021, 01:56:06 am »
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29/04/2021

A: Warm-up
2 Sets:
10 Banded Straight Arm Lat Pull Down @1112 Tempo
10 Banded W’s @1112 Tempo
5 Hollow Body Rocks + 1 Hip Extension - complete 5 reps of this complex
 
2 Sets:
3 Strict Pull-ups
5 Kip Swings From Pull-up Bar
5 Push-ups
 
5 Minute EMOM:
15 Second Air Assault Bike + 1-2 Pull Ups
 
B: BMU Condensing Cycle
3 Sets:
40 Cal Air Assault Bike
5.5. Bar Muscle-Ups Kipping Pull Ups
As Many Reps As Possible Unbroken 3 Pull Ups in 60 seconds
Rest 3 min
 
4.4 kipping pull ups. Then 2 rounds at 2x3, 1x3 and 2x3
 
C: Banded Jolly Jumper Pull Ups
3 x 20 Banded Pull up 6, 5, 5 (using 2" purple band)
Rest 90 seconds

D: Cool Down
2 MInute Banded Lat Stretch per Side
2 Minute Foam Rolling Thoracic Spine and Lats
2 Minute Puppy Dog Pose

Felt super jacked all over after this. The kip obviously works the entire upper body given how inefficient at it I am. 
"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 #2147 on: May 02, 2021, 02:23:43 am »
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30/04/2021

A: Front Squat
5 x 3 @ 78% of 1 rep max front squat
Rest 3-5 minutes

5x3@80kg

B: Back Squat Endurance - (10/14/18/22- weekly back squat progression)
AMRAP10:
10 Calorie Row
10 Back Squat from rack @ 135lbs
10 Cal C2 Bike Erg
 
3 rounds completed
 
C: Core
1 min min Front Plank
3x10 oblique standing KB Side Bends (each side) @ 20kg
 
D: Cool Down
10 Minutes Biking @Very Light / 50-60% Effort
2 Minute Banded Quad Stretch per Side
"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 #2148 on: May 02, 2021, 07:30:42 pm »
+1
03/05/2021

A: Warm-up
 
1 Set:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
Rest as needed throughout

3 Sets:
1 Snatch Pull + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Snatch
Rest 45-60 Seconds Between Sets
Slowly build per set to about 55% of 1 rep max squat snatch- 20, 30, 35
 
B: Snatch
8 Minute EMOM:
1 Snatch + 1 Hang Snatch
 
2 Minutes @ 60% of 1 rep max squat snatch
2 Minutes @ 65% of 1 rep max squat snatch
2 Minutes @ 72% of 1 rep max squat snatch
2 Minutes @ 75% of 1 rep max squat snatch
 
30, 35, 35, 40 (my snatch is so low that doing low %'s is hard as it's too easy)
 
C: Back Squat - waves
7-5-3-7-5-3 @ 74% of 1 rep max back squat
Rest 4-5 minutes

95 x 7-5-3-7-5-3 (squat was on rails today- felt so good)


D: 5 Minute AMRAP:
15 Strict Handstand Push-up
10 Squat Clean @ 135lbs 40kg

10 push ups - 10 squat cleans x 2

Rest 1 minute
+
5 Minute EMOM:
1 Squat Clean per Minute
Minute 1 @ 50kg
Minute 2 @ 55kg
Minute 3 @ 60kg
Minute 4 @ 65kg
Minute 5 @ 70kg
 
E: Cool Down
Quick stretch as ran out of time.

Solid session. Upper back and traps still sore from front squats last week. Squats felt great and my second set of 7 was done continuously without break. Last squat clean at 70 was pretty good too. I was fairly fatigued but got the pull high enough and actually pulled myself under the bar instead of the usual power clean followed by a front squat.

Hapkido training
90 mins training. Lots of punching and kicking combos and some light sparring tonight. Finished with some throws and some box drills (avoiding punches whilst keeping in a 1m sq box). Great stuff. 
« Last Edit: May 03, 2021, 07:40:56 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 #2149 on: May 04, 2021, 07:49:04 pm »
0
05/05/2021

Warm-up
 
1 Set:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
 
3 Sets:
10 Barbell Good Mornings @2111 Tempo 20kg
20 Alternating Box Step-ups (10 per Side) 20kg
 
B: Deadlift
1 x  @ 72% of 1 rep max deadlift 120
1 x  @ 80% of 1 rep max deadlift 130
1 x  @ 87% of 1 rep max deadlift 145
6-10 unbroken reps at 75% of 1 rep max deadlift 125 x 6
Rest 3-4 minutes in between
 
C: CrossFit Practice, Intervals.
For Time:
15-12-9
Hang Power Snatch @ 30kg
Bar Facing Burpee - this sucked haha
 
Rest 2:30
 
3 Rounds For Time:
75 Doube Unders single skips
25 Wall Ball goblet squats @ 10kg
 
Rest 2:30
 
10 Rounds For Time:
2 Box Jump Overs @ 40”
3 Russian Kettlebell Swings @ 32kg
4 Thruster @ 95lbs

ran out of time
 
D: Cool Down
Hip flexor stretch
J curl- 1x5@10kg with 5s pause at bottom of each rep

Deadlifts felt super heavy this morning. Don't think I warmed up enough for them. Only did a few reps at 60, 80 and a single at 100 before the work sets.

BJJ training to come later tonight.
"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 #2150 on: June 07, 2021, 05:22:41 am »
0
Have been training the last month. Intermittently and I keep getting injured but still training. Wife has FAI so has stopped crossfit altogether and the comp was nixed. No reason for me to continue then. Enjoyed the training and if I was competing in crossfit I would have continued but the training is very competition specific. Started on another strength program and got 2 weeks in before I noticed that I just wasn't recovering well enough for doing hap and BJJ. Restarted again last week, got 2 solid days of training in and decided to do a 5k run on Wednesday. Rolled the absolute shit out of my ankle off the side of the footpath. Spent the rest of the week recovering. Body feels a bit trash and I'm 102kg (heaviest ever- I took the eating for my weight a little too seriously lol) so going back to ATG for the next 4-8 weeks. Whatever it takes to feel great again.

Once I'm good to go I'm thining of running through all the programs I've bought that have never seen the light of day. Highest on my list of unused programs are Hypertrophy Clusters (Jake Tuura), Strength System (Sebastian Oreb), Squat Strong (Lucas Parker- partially run a few years back) and a few bodybuilding programs. Might be a good way to spend the next 12 months without having to think about anything.

Either way, the next 4-8 weeks will be all about getting the body healthy again and dropping a few kgs.

 
"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 #2151 on: June 07, 2021, 05:25:59 am »
0
07/06/2021

BW- 101kg

A1- Reverse Deadmill 3 x 2 mins
A2- Single Leg Elevated Pike 3 x 60s/side

B- Patrick Step Up- sets of 10 @ bw, 20, 30, 40, 50

C- Jefferson Curl- sets of 10 @ 6, 12, 20, 25, 25

D1- Incline Bench- sets of 10 @ 20, 40, 40, 40
D2- Wall Tib Raise- 4 x 20
D3- Face Pulls- 4 x 12 with black band

Doneski. 90/90 and couch stretches to come later. 

*Edit- legit feel great after. I always do after an ATG session. I'm doing the original standards program. This is the one I had the best results with.
"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 #2152 on: June 09, 2021, 02:28:54 am »
+1
08/06/2021

BW- 99.3kg

A1- Reverse Deadmill- 1 min x 3
A2- Relaxed Lunge- 1 min/side

B- ATG Split Squat- sets of 5- bw, +12, +20, 20, 20

C- Seated Good Morning- sets of 10- 20, 30, 40, 40, 40

D1- BW Dips- 8, 6, 6, 6
D2- Seated DB External Rotation- 2.5kg x 10, 10, 10, 10

E1- Hanging Tuck L-Sit- 15s x 3
E2- Single Leg Calf Raise- 10kg x 10, 10, 10

Stretch and Done.

09/06/2021

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