Author Topic: Two Hands Two Feet  (Read 129933 times)

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Raptor

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Re: Two Hands Two Feet
« Reply #60 on: December 17, 2012, 12:50:14 am »
0
Um... any calf work?

Coges

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Re: Two Hands Two Feet
« Reply #61 on: December 17, 2012, 06:11:49 pm »
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Um...no.

Trying to keep things pretty simple for the moment. Both from a time perspective and just making sure I get in the gym, concentrate on doing the basics well and get back out again.  Will be adding some basic jumps and a day of sprinting in next week and then progressing from there. Probably have some scope to add in calves as well at that stage I suppose. I'm hesitant to try and accomplish too much too soon though.

Had last game of ball for the year last night which means I will have an extra day to train for the next 5 weeks. 23 points which was nice but we lost by 2 which wasn't. Almost had an alley oop but the pass was too close to the backboard to bring it round. Still managed to squeeze it in off the backboard though.
"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 #62 on: December 22, 2012, 06:33:44 am »
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22/12/12

Injuries- Slight patella pain but otherwise all good
Fatigue- None
Motivation- Medium

Squat-
Warm-up- 10xbar, 5x50, 3x60,
Work sets- 5x75, 3x85, 5x95

Bench-
Warm-up- 10xbar, 5x30, 5x40
Work Sets- 5x50, 3x55, 10x62.5

Complex- 2x5@35
Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Morning

Was going to attempt some singles after the final work set but ran out of time. Not overly fussed but will prob try with deadlift in a few days time.
Overall felt pretty decent. Filmed the last two work sets on squat so might put them up shortly for some feedback.
"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 #63 on: December 26, 2012, 07:04:55 am »
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26/12/12

Injuries- Patella pain still there
Fatigue- None
Motivation- Decent

Deadlift-
Warm-up- 5x60, 3x70, 3x80
Work Sets- 5x100, 3x110, 1x125, 1x135 :personal-record:, 1x145 :personal-record:

Military Press-
Warm-up- 10xbar, 5x25
Work Sets- 5x30, 3x35, 6x40

Complex- 2x5@35
Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Morning

Was meant to have a third set of the complex. The knee was really bugging me by this stage so I figured it wasn't worth it.
PR on the deadlift which was pretty sweet. Felt the 145 in the hams way more than the preceeding reps. Pretty stoked though that I passed my Christmas goal of 140kg. Yeah I know it's the day after Christmas but I'm still counting it.
"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 #64 on: December 30, 2012, 07:16:47 am »
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30/12/12

Injuries- None
Motivation- Decent
Weight- 94.3kg

Went for a 7km walk with the wife and kids during the day and then trained at 9pm.

Squat-
Warm Up- 5 depth jumps, 5xbar, 5 depth jumps, 5x50, 5 depth jumps, 5x60
Work Sets- 5x70, 5x80, 8x90

Bench-
Warm Up- 10xbar, 5x35
Work Sets- 5x45, 5x50, 15x57.5 - rep :personal-record:

Complex- 3x5x35kg
Bent Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Morning

Squat felt very decent. Had a good groove going on.
Bench felt good too. Have benched more than 57.5 but never 15 reps.
Did some two foot running jumps off 3 steps in between sets of bench too. Both LR and RL. Felt great. More intensity in the jumps. Will test it out next week on the court.
Great session overall. In and out in 45 minutes.
Mental note for next training session, chins and calves to be included.
"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 #65 on: January 01, 2013, 06:12:07 pm »
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01/01/13- Happy New Year

Injuries- None
Motivation- Good
Weight- 94.5kg
Fatigue- Played 18 holes of golf on a really long course yesterday so legs and lower/mid back are pretty tired. Haven't swung the sticks in a long time but was a beautiful day for it.

Warm-up: Foam rolled basically the whole body but focused on IT band, Quads (ridiculously painful on the upper outer side), hip flexors. Stretched hams, hip flexors, glutes, calves.

Deadlift- 
Warm up- 5x50, 5x70, 5x80-
Depth Jumps- 3x5 (done inbetween warm up sets)
Work sets- 5x90, 5x100, 7x115

Military Press-
Warm up- 10xbar, 5x25
Work sets- 5x27.5, 5x32.5, 10x37.5

Chins- Did these inbetween sets of deads and military presses.
3,3,3,3,3,2,3 (20 total reps)
Once I get this number of reps in 4 sets I will up the total number. I actually found these quite challenging as I haven't done for a while and was nudging 97kg by the time I trained last night.

Complex- 4x5x35kg
Bent Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Morning

Was meant to do 5 sets. Was exhausted after 3. Did the 4th and got a 2nd wind so what do I do. Like a retard I thought I'd go 40kg on the 5th set. Got 1 rep of military press (what had turned into a push press by the 3rd set) and called it a day.

Deadlift felt awkward today. No real leg drive and found myself leaning too far forwards. Still pretty happy with the way things are moving though.
"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 #66 on: January 03, 2013, 05:36:05 am »
+2
Here's my squat vid from a couple of weeks back. 5x95kg so nothing special but would be good to get some feedback on form and such. I've never had any form of critique or feedback on my lifting so it has all been trial and error.

<a href="http://www.youtube.com/watch?v=Wofopeoq6sI" target="_blank">http://www.youtube.com/watch?v=Wofopeoq6sI</a>

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

entropy

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Re: Two Hands Two Feet
« Reply #67 on: January 03, 2013, 05:43:11 am »
+1
Those look pretty damn close to perfect to me. Nice work, looked easy, add some weight!
Goals: Cutting to 6-8% bodyfat

Coges

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Re: Two Hands Two Feet
« Reply #68 on: January 03, 2013, 06:16:56 am »
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Haha. Cheers thanks mate.

I'm working on the weight.
"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 #69 on: January 03, 2013, 10:05:23 am »
+1
solid.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

Coges

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Re: Two Hands Two Feet
« Reply #70 on: January 03, 2013, 05:06:38 pm »
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Thanks. Let's hope it's that solid when I get to 150kg.
"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 #71 on: January 04, 2013, 07:35:27 am »
+1
4/1/12

Injuries- None
Fatigue- None
Motivation- Pumped
Weight- 94.2

Squat-
Warm Up- 5xbar, 3x40, 3x55
Work sets- 3x72.5, 3x85, 10x95 rep :personal-record:
Felt like a beast with the squats. I know the weight isn't huge in the grand scheme of things but felt awesome whilst doing them. Got to the 5th rep and knew immediately I could get 10.

Bench-
Warm up- 10xbar, 3x30, 3x40
Work sets- 3x47.5, 3x53.5, 12x60 - could be a rep PR but don't know.

Chins- Did these between sets of both squats and bench
4,4,4,4,3,4 (23reps)- next goal is 25 reps in as many sets

Complex- 3reps@30, 3@35, 3@40
Bent Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Morning

30 and 35kg were easy for the complex. 40 was a challenge for military press. Next goal is 50kg.

Have been experimenting with the diet lately. Using intermittent fasting and eating pretty strict on off days and then a free for all on training days. This is the first week I've done it and felt brilliant during the workout. Am going to keep it up and see how it goes.
"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 #72 on: January 07, 2013, 06:34:41 pm »
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07/01/13

Injuries- None
Fatigue- Minimal
Motivation- Yeah bout that
Body weight- 93.8

Warm up-
Foam roller, speed good mornings, wide bw squats, leg raises, crescent kicks, hip flexor stretch,

Trying to incorporate some jumping into the program now. One performance movement and one movement efficiency/potentiation movement.
SVJ- 6 jumps and height started to drop quite dramatically (estimated height would have 24-26"- nothing special but moving in the right direction)
1 leg box jump- 1 set of 5- right leg felt rubbish and was landing really heavily, left leg was quite easy. Jumping onto weights bench so not too high

Deadlift-
Warm up- 5x60, 3x70, 3x80
Work sets- 3x95, 3x120, 5x120
Yep. Did 120 twice. Was meant to do 110 as the 2nd work set but added too much weight. As I lifted it I thought this is a heavy 110. Wasn't till I stopped that I saw the additional weight. Oh well.

Military Press-
Warm up- 10xbar, 3x25
Work sets- 3x30, 3x35, 6x40
Felt decent but need to do more upper back work. Did some batwings inbetween sets for 15 second holds but will incorporate more upper back stuff next cycle.

Complex- 5x2@40, 42.5, 45, 47.5, 50
Bent Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Morning
The last set of presses I had to use the legs for but the rest were fine. Felt good to use some more weight for these things although the reps were low.

All in all a good training sesh. Trying to get more leg involvement in deadlifts. As with everyting it's a work in progress.
"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 #73 on: January 11, 2013, 06:50:42 am »
0
11/01/13

Injuries- None
Fatigue- None
Motivation- Mild
Weight- 85.2

Warm up- Foam roller, speed good mornings, bw squats, leg raises, hip flexor stretch

Squat-
Warm up- 5xbar, 3x60, 3x70 (3x5xSVJ- got decent height- 25-26"or so)
Work set- 5x80, 3x90, 1x100, 1x110, 1x120, 1x130 :personal-record: It wasn't pretty but I got there. Form felt great at 110kg. 120 felt decent but not great. 130 was relatively ugly.

Bench-
Warm up- 10xbar, 5x40
Work sets- 5x50, 3x57.5, 9x65, 8x60, 8x60

That is all.


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

entropy

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Re: Two Hands Two Feet
« Reply #74 on: January 11, 2013, 11:06:34 am »
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Good job on the squat PR and the 5kg you've lost since the start of the log.
Goals: Cutting to 6-8% bodyfat