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Author Topic: Two Hands Two Feet  (Read 517386 times)

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Coges

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Re: Two Hands Two Feet
« Reply #390 on: November 02, 2014, 03:58:44 pm »
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Still undecided on plan going forward. Back is settling down a bit and I should be able to get in and see my Osteo later in the week. Did some bodyweight stuff at a park whilst my kids were playing yesterday. Just some dips, chins and front lever work.
I am rethinking the even easier strength method. I can do 4 nights/days of training definitely. Maybe I can squeeze in the occasional 5th every 2nd or 3rd week. The program may still work if I do it that way. Only 1 way to find out I suppose. Also thinking of adding in some push ups/pistols/iso holds on the off days too. This may help idk.
Planning on gym tonight so I'll just get in there and do it and see how the back holds up.
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Coges

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Re: Two Hands Two Feet
« Reply #391 on: November 04, 2014, 06:34:11 pm »
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03/11/14
Even Easier Strength (Restart)
Day 1

RDL
bar x 5
60 x 5
80 x 5
80 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
50 x 5
50 x 5

Front Squat
bar x 5
60 x 5
70 x 5
70 x 5

Ring Chins (dead hang)
bw x 5
bw x 5

Back felt ok. Not willing to stress it with ab wheel rollouts.
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"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 #392 on: November 04, 2014, 06:40:21 pm »
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04/11/2014
Even Easier Strength (Restart)
Day 2

Wide Grip RDL
bar x 5
60 x 5
80 x 5
80 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
55 x 5
55 x 5

Front Squat
bar x 5
60 x 5
70 x 5
70 x 5

Ring Chins (dead hang)
bw x 5
bw x 5

Wide grip RDLs felt good. Hangs were over outer rings on bar. Figure I'll work mainly wide/snatch grip RDL style for the 2x5 days and then pull conventional and from floor on heavier days.
Bumped up incline bench by 5kg. I know the purpose of this program is to work at a lower intensity more frequently but 50 didn't even feel like work.
Also enjoying dead hang chins. Doing them pretty much for the first time ever. Feel like I can better develop them by doing lower reps more frequently with the occasional heavier day.

*Edit- Not sure my core is going to stand up to daily ab wheel action. Maybe Dan John is more intelligent than I am and I should do farmers walks every time I train. Might do that and throw ab wheel in once a week for variety*
« Last Edit: November 05, 2014, 12:06:28 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #393 on: November 09, 2014, 06:58:55 pm »
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05/11/2014
Even Easier Strength
Day 3- Rest

06/11/2014
Even Easier Strength (Restart)
Day 4

Wide Grip RDL
bar x 5
60 x 5
Deadlift
100 x 5
120 x 3
130 x 2

Incline Bench (fat gripz)
bar x 5
40 x 5
55 x 5
60 x 3
65 x 2

Front Squat
bar x 5
60 x 5
70 x 5
80 x 3
90 x 2

Ring Chins
bw x 5
+5 x 3
+7.5 x 2
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #394 on: November 09, 2014, 06:59:43 pm »
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07/11/2014
Even Easier Strength
Day 5

Wide Grip RDL
bar x 5
60 x 5
80 x 5
80 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
55 x 5
55 x 5

Front Squat
bar x 5
60 x 5
70 x 5
70 x 5

Ring Chins (dead hang)
bw x 5
bw x 5

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"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 #395 on: November 09, 2014, 07:01:12 pm »
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08/11/2014
Even Easier Strength
Day 6

Wide Grip RDL
bar x 5
60 x 5
80 x 5
80 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
55 x 5
55 x 5

Front Squat
bar x 5
60 x 5
70 x 5
70 x 5

Ring Chins (dead hang)
bw x 5
bw x 5

Farmers Walks
20kg each hand x 50m x 2
« Last Edit: November 09, 2014, 07:02:47 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #396 on: November 09, 2014, 07:02:33 pm »
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09/11/14
Even Easier Strength
Day 7

Rest

Have an osteo appt booked for tomorrow arvo. Cannot wait as my calf and ankle are causing me issues all over the place. Hips are tight, back is tight, pretty much everything is tight. Will see if I train tomorrow night or have to wait an additional day.
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Coges

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Re: Two Hands Two Feet
« Reply #397 on: November 11, 2014, 06:16:34 pm »
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10/11/14
Even Easier Strength
Day 8

Rest

Had my osteo appointment. She worked the fuck out of my calf. Separated the muscles and really gave it a good working over. Did some minor work on my hips but we ran out of time.

Attempted yoga in the evening but was just way too tired.

11/11/14
Even Easier Strength
Day 9

Wide Grip RDL
60 x 5
60 x 5
80 x 5
80 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
55 x 5
55 x 5

Front Squat
bar x 5
60 x 5
70 x 5
70 x 5

Ring Chins
bw x 5
bw x 5

Farmers Walks
20kg each hand x 50m x 3

Looking forward to some singles tomorrow. The program calls for 6 singles which I'll do for DL, bench and FS. Will prob leave chins as is for the time being. Maybe. Am thinking I will drop the fat gripz for the singles too and see how I progress as I should be stronger without them.

Have also decided it's time to get my bulk on. Am 88.5ish at the moment. Next stop 95 which I should reach by Christmas (7kg in 7 weeks).
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #398 on: November 14, 2014, 04:55:01 pm »
+1
12/11/14
Even Easier Strength
Day 10

Warm Up

Wide Grip RDL
60 x 5
80 x 3
Deadlift
100 x 1
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1

Incline Press
bar x 5
40 x 5
55 x 1
60 x 1
65 x 1
70 x 1
75 x 1
77.5 x 1  :personal-record:

Front Squat
60 x 5
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1  :personal-record:
115 x 1  :personal-record:

Grip was an issue from 150 on DL. Went conventional for that set and the bar slipped to my fingers almost immediately. Still made the lift but went alternate for 160. Much stronger. I really do think I will need to use/learn hook grip sometime soon.

13/11/14
Even Easier Strength
Day 11

Wide Grip RDL
60 x 10

Incline Bench
40 x 10
50 x 10

Front Squat
60 x 10

Bar Chins
bw x 6

14/11/14
Even Easier Strength
Day 12

Rest- Had a corporate golf day so at least had some active recovery walking the course.
 
« Last Edit: November 14, 2014, 08:52:38 pm by Coges »
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LBSS

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Re: Two Hands Two Feet
« Reply #399 on: November 14, 2014, 05:08:09 pm »
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hook grip on DLs sucks at first. my recommendation is to practice on chins and other rows to get reps in and gradually work your way into doing the heavy stuff. your thumbs will hurt.

and on that note, doesn't look like you are really adhering to the internet-standard of balancing pushing and pulling for your torso and arms. i remember years ago reading eric cressey saying that reps should be balanced always between pushing and pulling exercises, and the planes of movement should also be balanced. if you're going to be unbalanced, better for it to be on the pulling side. in one form or other pretty much everyone i've ever read backs that up, and it makes intuitive sense.
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Coges

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Re: Two Hands Two Feet
« Reply #400 on: November 14, 2014, 08:35:47 pm »
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Yeah I've been reticent to do hook grip stuff for a while but I'll just have to bite the bullett.

Agree to a certain point on the push pull balance. That's part of the reason I'm doing wide grip pulls and I certainly feel it in the upper back. Also doing chins but I will try to add some band pull aparts and/or batwings in for further balance.
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Coges

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Re: Two Hands Two Feet
« Reply #401 on: November 14, 2014, 10:20:55 pm »
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15/11/14
Even Easier Strength
Day 13

Wide grip RDL
60 x 5
80 x 5
80 x 5

Incline bench (fat gripz)
Bar x 5
40 x 5
55 x 5
55 x 5

Front Squat
60 x 5
70 x 5
70 x 5

Feel like shit today. Tired and have a decent headache from a sore neck which I'm putting down to the golf yesterday. Still managed to get something done.
Am going to do 100 band pull aparts everyday going forward from here for some more balance.
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Coges

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Re: Two Hands Two Feet
« Reply #402 on: November 17, 2014, 09:01:14 pm »
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16/11/14
Even Easier Strength
Day 14

Rest

17/11/14
Even Easier Strength
Day 15

Band pull aparts x 40

RDL-
60 x 5
60 x 5
DL-
100 x 5
100 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
60 x 5
60 x 5

Front Squat
60 x 5
80 x 5
80 x 5

Ring Chins
bw x 5
bw x 5
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"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 #403 on: November 19, 2014, 07:07:05 pm »
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18/11/14
Even Easier Strength
Day 16

Band pull aparts x 40

Wide Grip RDL-
60 x 5
60 x 5
100 x 5
100 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
60 x 5
60 x 5

Front Squat
60 x 5
80 x 5
80 x 5

Ring Chins
bw x 5
bw x 5
bw x 5

RDL was prob just a bit too heavy. Still fairly well controlled but lost sense of the movement.
Feeling a good rhythm on front squats. Descent has great control with good use of a little bounce at the bottom. Feeling nice on these. Interested to see if I can get 120 next week for a single.

19/11/14
Even Easier Strength
Day 17

Rest
« Last Edit: November 19, 2014, 07:09:02 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #404 on: November 19, 2014, 09:18:33 pm »
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20/11/14
Even Easier Strength
Day 18

Wide Grip RDL
60 x 5
60 x 5
DL
100 x 5
120 x 3
140 x 2

Incline Bench (fat gripz)
bar x 5
40 x 5
60 x 5
65 x 3
70 x 2

Front Squat
60 x 5
80 x 5
90 x 3
100 x 2

Ran out of time for chins.
Will get the band pull aparts in later today.
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- Zatsiorsky
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