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Author Topic: Two Hands Two Feet  (Read 517447 times)

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Coges

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Re: Two Hands Two Feet
« Reply #405 on: November 23, 2014, 05:01:55 pm »
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21/11/14
Even Easier Strength
Day 19

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
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
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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 #406 on: November 23, 2014, 05:10:52 pm »
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22/11/14
Even Easier Strength
Day 20

Rest

23/11/14
Even Easier Strength
Day 21

Rest

Had a massive weekend of eating and drinking with my sons birthday party on Saturday. Was 89 kg on Friday morning and 93 kg on Sunday arvo. No doubt most of it will be food. Off the grog for a few weeks too. Have been drinking a little too much for my liking so think it's time to give it a break.

 
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #407 on: November 23, 2014, 06:20:31 pm »
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Mental note to self- do some banded pull aparts
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Coges

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Re: Two Hands Two Feet
« Reply #408 on: November 24, 2014, 05:59:23 pm »
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24/11/14
Even Easier Strength
Day 22

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
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
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 #409 on: November 25, 2014, 05:20:02 pm »
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25/11/14
Even Easier Strength
Day 23

Wide Grip RDL
60 x 5
60 x 5
DL
100 x 1
120 x 1
140 x 1
150 x 1
160 x 1
170 x F

Incline Bench
bar x 5
40 x 5
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1  :personal-record:

So fricken pissed at missing 170. Got it up to knee height and felt it way too much in lower back with minimal leg drive so dropped it. Looking back at video there was almost no rounding of the back so quite weird. I'd like to blame the virus/lack of sleep that I've had lately but realistically it's probably more the lack of stretching/mobility work and core strength that's letting me down. Definitely something to work on. 

On the positive side I had a PR on the incline bench. Felt like I had another 5+kgs in the tank too which is nice. At the end of the year I will have to max out on flat bench to see if I can break the 100 barrier for the first time in forever.

Ran out of time for front squats and chins to will do tomorrow. I think one of my problems is taking too much time between sets idk. Including a 7-8 minute warm up the deadlifts took around 35 mins. Just seems rather long. I should probably also focus more between sets and do less cleaning up of my garage.
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Coges

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Re: Two Hands Two Feet
« Reply #410 on: November 26, 2014, 05:06:30 pm »
+3
26/11/14
Even Easier Strength
Day 24

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

Ring Chins
bw x 5
+5 x 1
+10 x 1
+15 x 1
+20 x 1
+25 x 1  :personal-record:
+30 x 1  :personal-record:

Pretty stoked about the results tonight. FS was a struggle for 120. Doesn't look so bad on video but I can see a few areas that I need to improve on which should lead to more gains.
Chins were a complete surprise. I had planned on +20 being the top single but 10 and 15 felt so easy that I figured I'd keep going. Will be nice to build up to some reps at these weights though.
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #411 on: November 30, 2014, 06:24:56 am »
0
27/11/14
Even Easier Strength
Day 25

Rest

28/11/14
Even Easier Strength
Day 26

Rest

29/11/14
Even Easier Strength
Day 27

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

Incline Bench
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

Chins (bar)
bw x 5
10 x 3
15 x 2

30/11/14
Even Easier Strength
Day 28

Rest
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #412 on: December 01, 2014, 06:19:25 pm »
0
1/12/14
Even Easier Strength
Day 29

Wide Grip RDL
60 x 5
60 x 5
90 x 5
90 x 5

Incline Bench
bar x 5
40 x 5
65 x 5
65 x 3

Front Squat
60 x 5
90 x 5
90 x 5

Chins (bar)
+5 x 5
+5 x 5

Farmers Walks
40kg- 50m x 3, 30s rest
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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 #413 on: December 02, 2014, 06:04:42 pm »
0
02/12/14
Even Easier Strength
Day 30

REST- unintentional rest day.
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #414 on: December 05, 2014, 09:22:04 pm »
0
03/12/14
Even Easier Strength
Day 31

Wide grip RDL
60 x 5
60 x 5
DL
100 x 5
125 x 3
150 x 2

Incline Bench
bar x 5
40 x 5
65 x 5
70 x 3
75 x 2

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

Chins
bw x 5
+10 x 3
+20 x 2

04/12/14
Even Easier Strength
Day 32

Snatch Grip RDL
60 x 5
80 x 5
80 x 5

Incline Bench
40 x 5
65 x 5
65 x 5

Front Squat
65 x 5
80 x 5
80 x 5

Chins
bw x 5
bw x 5

05/12/14
Even Easier Strength
Day 33

REST-
18 holes golf.
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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 #415 on: December 06, 2014, 09:10:02 pm »
0
06/12/14
Even Easier Strength
Day 34

Wide Grip RDL
60 x 5
60 x 5
DL
100 x 5
100 x 5

Incline Bench
bar x 5
40 x 5
65 x 5
65 x 5

Front Squat
60 x 5
90 x 5
90 x 5

Chins
bw x 5
bw x 5

Single Arm Waiters Walks
20kg x 50m x 2
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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 #416 on: December 09, 2014, 01:10:55 am »
0
07/12/14
Even Easier Strength
Day 35

Wide Grip RDL
60 x 5
60 x 5
90 x 5
90 x 5

Incline Bench
bar x 5
40 x 5
65 x 5
65 x 5

Front Squat
60 x 5
80 x 5
80 x 5

Chins
bw x 5
bw x 5
Logged
"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 #417 on: December 14, 2014, 10:43:00 pm »
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So the last week has been a complete write off. A wedding, late nights for work, school stuff for my son, Christmas parties and general CBF’d feelings made for a strange week. Funny how it worked out but I guess I will just take it as an unplanned deload week. I had planned to run with the easy strength template for another two weeks and max out completely but don’t think I’ll do that anymore. I don’t really seem to benefit at all when I max out and I can’t see things being any different this time.

I have been thinking about the direction going forward and am looking to gradually make my way back onto the court....again. It will be a much more measured approach than last time and I will start out at a much lower level and work my way up from there. Probably the most important thing will be getting fit for playing ball as that’s the one thing I have lacked whenever I have played in the last 2-3 years.

Training wise I’m going to go with 2 non-negotiable strength days per week with 1-2 other lighter days to fulfil my aesthetic goals. Add to that some running/sprints/cardio work and we should be right.

Day 1:
Depth Jumps, Jump Squats, Back Squat, Incline Press, Wide Grip RDL, Bent Row (chins between pressing sets)
Day 2:
Depth Jumps, Jump Squats, Deadlift, OHP, Front Squat, Dips (chins between pressing and dips sets)

Optional Days:
Lighter pump style work for upper body + circuit work (cardio)

As far as conditioning work goes I will look to do the following:
Play and practice basketball
Sprint intervals
Bodyweight/kettlebell circuit 

I have to admit that aside from when I was playing at high rep level back when I was 18-19 I have never done any real cardio work and that I’m actually pretty excited to do some. Will have to strike the balance right so that I don’t take too much away from my strength/vert goals but I think any cardio will help with my overall conditioning and work capacity anyway. I’m sure the additional work I do will help with my bf too which is currently around the 16-17% mark.

I have been thinking for a while about getting back into playing and figure that if I'm going to fulfill any athletic goals basketball wise I'd better do it before I'm too old.

*Edit- I've just been called up to fill in for a team tonight  :o Going to be interesting.*
« Last Edit: December 14, 2014, 10:45:03 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #418 on: December 15, 2014, 06:14:34 am »
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Game went pretty well. Played about 30 mins, 7 points and probably as many rebounds. Wasn't as unfit as I thought but there's still plenty of upside.

Knees are pretty sore but I've got 4 weeks till the next game so heaps of time to get some quality work in.
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #419 on: December 17, 2014, 08:40:50 am »
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17/12/14

Squat
Bar x 8
60 x 8
80 x 8 x 3

Wide grip RDL
60 x 8
80 x 8 x 3

Incline bench (fat gripz)
Bar x 8
40 x 8
50 x 8 x 3

Bent row
50 x 8 x 3
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky
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