Author Topic: Two Hands Two Feet  (Read 502911 times)

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Coges

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Re: Two Hands Two Feet
« Reply #75 on: January 13, 2013, 08:11:28 pm »
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Hey thanks.  After doing it I realised my breathing was all wrong and I wasn't bracing properly on the reps over 100 so no surprises that it started to get ugly.

Haha that's a clerical error (I'll have to fire my assistant  :D) and should read 95.2.

I am going to be cutting/dieting/not eating whatever I want shortly but will probably arimfor 88-90 as I look ana under that. I'm actually at 92.7 this morning but was a bit dehydrated.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #76 on: January 14, 2013, 05:41:23 pm »
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Ball game last night. We won by 10 and I had 18 on the night. Ran the game out really well for not playing for a month over Christmas and indulging in plenty o' food over the break.
Having said that I am fricken pissed  :pissed: that I missed a two handed put back dunk. It was one of those situations where I read the play perfectly and was in the right position at the right time. Fast break and I knew our guy was going way too fast to make it properly. He layed it up, it bounced up off the front of the rim and I was right there (with good height too) to stuff it back in. In hindsight probably tried to stuff it a bit too hard and it just bobbled out. Definitely had the height though. Oh well. There's always next week.

Got to the game early too and was throwing down some dunks in the warm up. Working on my approach speed (thanks Raptor) and I'd estimate an extra 2-3 inches quite easily out of a faster approach. Didn't have any knee buckling either which was great.
"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 #77 on: January 15, 2013, 10:39:11 pm »
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So have just joined a gym near work. $29 for a three month membership. Figure it'll be worth it even if I only use it once or twice a week but it'll allow me to train 3-4 times per week instead of the two I'm doing at the moment. Start on Monday which will be nice. Am finishing off the current cycle of 531 this week so will be able to make do with some additional equipment.
"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 #78 on: January 17, 2013, 06:56:20 am »
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17/01/13

Injuries- None
Motivation- Decent
Fatigue- Little bit
Bodyweight- 93.1

Was meant to train deads and OHP tonight but decided to keep it just to deads. Was still 34 degrees outside when I trained and about 38-40 in the garage.

Warm up- Fucking hot before I even started. Did some foam rolling.

Deadlift-
Warm up sets- 10xbar, 3x60, 3x80
Work sets- 5x100, 3x115, 4x130, 1x140, 1x150 :personal-record:

Thought I'd wear the old heart rate monitor during the workout. Was funny but between sets the heart rate always came back to between 70-80 and after the deads got up to around 130-135. Not high by any stretch. Will be interesting to see how it goes with squats.
"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 #79 on: January 20, 2013, 07:28:01 pm »
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So I’ve decided to give the VJB another shot. I injured my groin a few times when doing it last year and wanted to focus on getting a few months of solid training under my belt before going again. Feel like I’m getting there but I’m also impatient so I’m going to start it….like right now….or last night even.

I’m doing the intermediate balanced program out of the book.  100% as written. Will need to keep up the foam rolling/mobility stuff on off days to ensure the body can cope with the extra stress.  The positive thing is as I’ve joined the gym near work I can get in two sessions during the week and then just one on the weekend at home (program calls for two lower body sessions and I will do just one upper session). This will give me more time at night to get in some solid recovery time and get to be earlier.

It’s an 8 week program and I don’t expect all the goals below in 8 weeks but think that the SVJ and the bodyfat are achievable which will go a long way towards securing the RVJ and SLRVJ.

Goals going forward (including but not limited to this program):

Current:                     
SVJ      ~25”         
RVJ      ~28         
SLRVJ      ~30”         
Squat      130kg         
Deadlift      150kg         
Weight      93.5         
Bodyfat      ~15.6%         
http://www.scientificpsychic.com/fitness/diet.html

Goal:
SVJ      30”
RVJ      35”
SLRVJ      40”
Squat      150kg
Deadlift      200kg
Weight      90.0
Bodyfat      10%
« Last Edit: January 20, 2013, 07:30:10 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 #80 on: January 20, 2013, 08:12:38 pm »
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20/01/13

Injuries- None
Motivation- High
Fatigue- None
Bodyweight- 93.5
Calories- 2,126 (was under my goal of 3,000. Am aiming for 3,000 for training days and 2,200 on off days)

So first training session of VJB program. Fingers crossed.

High object jumps- 2x10

Rhythmic Lunge Jumps- 1x10

Depth Jumps- 3x5 (19" box)

BB Jump Squat- 3x10@10kg

RDL-
Warm up sets- 6x60,75,90
Work sets- 6x100,100

Squat-
Warm up sets- 6xbar,60,70
Work sets- 6x85,85

Felt weird doing squats at the end of a workout. Would normally do them first but the positives were the depth was so easy after doing the plyos first.
« Last Edit: January 20, 2013, 08:17:54 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 #81 on: January 20, 2013, 10:27:56 pm »
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Just went and checked out the gym I've joined. Bummer is that I won't be able to start for around two weeks but very excited that they have a trap bar and also plyo boxes.  Sweet  :highfive:
"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 #82 on: January 21, 2013, 05:29:12 pm »
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Ball game last night. Lost by 8 and I had around 14 points. Felt like a walking ball of fail during the game though. Really low energy and as a result I missed a lot of easy shots. I should have had 20-25 and we probably would have won but oh well. Was a very physical game and a lot of missed calls from the refs which pissed me off. No doubt I was fatigued due to training Sunday night which was pretty heavy on the legs. Have a bye next week so will have a chance for the body to adapt before the next game and hopefully see a few inches of vert gain too.
"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 #83 on: January 23, 2013, 07:35:09 pm »
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23/01/12

Injuries- None
Fatigue- None
Motivation- Not too bad
Bodyweight- 92.7 -attempting to get to 90 but am being a bit careful as I don't want to lose too much strength or what little muscle I have

Upper Body

1.a) Bench Press-
Warm up sets- 8xbar, 6x40, 4x50, 2x60
Work sets- 67.5x 8, 8, 6, 6,

1.b) Bent Row-
Warm up sets- 8xbar, 6x40, 4x50, 2x60
Work sets- 67.5x 8, 8, 8, 8,

2.a) Push Press
40x 6, 6, 6, 6,

2.b) Chin Ups
4, 2, 4, 3, (this was pretty pathetic- I do my chins on home made rings and did the first two sets on these and was swinging about all over the place on the 2nd set). Used a bar in the rack for my other sets and felt way better but back/arms were a little fried from the previous exercises)

That is all.
"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 #84 on: January 25, 2013, 06:33:40 am »
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25/01/13

Injuries- None
Fatigue- None
Motivation- High
Bodyweight- 92.8

Squat-
Warm up sets- 6xbar, 4x60, 2x80
Work sets- 3x6@90

RDL
Warm up sets- 6x60, 4x80, 2x90
Work sets- 3x6@105

BB Jump Squats-
2x12@10kg

Depth Jumps
2x5

Rhythmic Lunge Jumps
2x10

Felt really strong on the squats, especially the third set. RDLs were decent without being special.
Rhythmic lunge jumps were excellent. Maintained good control where as last year these would have been awful.
"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 #85 on: January 29, 2013, 06:43:02 pm »
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29/01/13

Injuries- None
Fatigue- None
Motivation- Decent
Bodyweight- 94.4

So first time back after Australia day weekend. Started the weekend on Friday at 92.8. Ended the weekend on Monday night at 95.5. Mostly water weight I think but still a decent weekend of putting some serious food away.

Week two of the VJB intermediate balanced program. I misread the volume of jumps last week so there was a sharp increase. Also didn't have time for squats but will knock them off at the gym tomorrow.

Hig Object Jumps
4x10

Rhythmic Lunge Jumps- have figured out the rhythm part of these and am getting some arm swing to help with the movement too.
4x10 (each leg)

Depth Jumps
4x5

BB Squat Jumps
4x10@20kg

RDL- 4x5@105
Warm up sets- 60x5, 80x5, 90x3
Work sets- 105x 5, 5, 5, 5,

Felt good overall. I would definitely say that RDLs are harder on my upper body than conventional deads. Def noticed it in the arms.
"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 #86 on: January 29, 2013, 07:33:42 pm »
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Ok so I just figured out that I've been referencing two different documents. I have a copy of the VJB and have been using that as the original reference. Last night I didn't have access to it so looked up a copy online. Turns out the programs are slightly different in the volume so I actually did more last night that I was meant to. (One was marked 2005 and my copy is marked 2006). No biggie. Will adjust and fix next time and make sure I reference only one document next time.
"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 #87 on: January 29, 2013, 10:29:51 pm »
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30/01/13

Inuries- None
Fatigue- Hams, glutes, groinal area
Motivation- High
Bodyweight- 93.5

First session in new gym. Had to be time conscious but was great to get in there and give the equipment a shot.

Squat- 4x5@75% of 120 - (left over from last night)
Warm up sets- 5xbar, 5x60, 3x80
Work sets- 120x 5, 5, 5, 5,

Bench Press- 4x6@70
Warm up sets- 6xbar, 40x6, 50x3
Work sets- 70x 6, 6, 5, 4 (this is not a PR but the most I've benched in at least 2 years I think- will stick with this weight till I get 6 on all sets)

Chins-
7,5,5,3,4 - did these inbetween sets of squats and bench - felt good to get 7 which is a  :personal-record: but really want to get 10.

Pretty decent first session in the gym. Was good to be able to see myself doing squats in the mirror as I've never had that kind of visual feedback before.
Can't wait to get in there and use the trap bar for deads too.

*Edit- today is the first time I have trained in a fasted state. Energy was good, didn't over extend myself but didn't have a lack of energy as I thought I might*
« Last Edit: January 29, 2013, 10:56:37 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 #88 on: February 01, 2013, 01:06:58 am »
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01/02/13

First AM workout in years. Was in new gym at 7am along with about 20 others.

Injuries- None
Fatigue- None
Motivation- High
Bodyweight- 93.5

RDL (Squats were meant to come first but the rack was being used so I got the trap bar out for some RDLs).
Warm up- 60x5, 80x5, 90x3
Work sets- 110x 5, 5, 5, 5
Trap bar felt so different to a straight bar. Definitely felt easier. Will be interesting to try with normal DLs and not RDLs.

Squats
Warm up- 60x5, 80x3
Work sets- 95x 5, 5, 5, 5

BB Jump Squats
2x12@20kg

Depth Jumps
2x5

Rhythmic Lunge Jumps
2x10 (each leg)

All good for an AM workout on an empty stomach. Felt great. It's around 5pm as I type this so will be interesting as I plan to do the same thing Monday when I have a ball game at 8.40 that night. Legs are still quite tired at this stage. Oh well. Suck it up I guess.
"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 #89 on: February 01, 2013, 10:08:45 am »
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IME trap bar recruits quads more. that's why it's easier. it's therefore less useful as an assistance exercise meant to target p-chain. not to say it's a bad exercise, obviously.
Muscles are nonsensical they have nothing to do with this bullshit.

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