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Members Area => Progress Journals & Experimental Routines => Topic started by: Coges on October 17, 2012, 02:17:30 am

Title: Two Hands Two Feet
Post by: Coges on October 17, 2012, 02:17:30 am
Alright, log time.

Overall goal of training is a two handed dunk off two feet. I’m a one foot jumper so I figure if I’m doing two hands off two feet the one foot jumping should take care of itself.

Will be using The Ultimate Split- foundational split by Kelly Baggett. Looks pretty decent with enough variety to keep it interesting. So this is my starting point: 

AGE: 32

HEIGHT: 193cm

WEIGHT: 90kg @ 17% bf (overestimated in my original post)

GOALS: Short Term- two handed dunk off two feet
Long Term- 40 inch running vert
Squat- 150kg
Deadlift- 180kg
Bench- 100kg

CURRENT ABILITY: Ah next question.....SVJ around 24” and running off one foot close to or around 30”.

TRAINING HISTORY & ACHIEVEMENTS: 125kg squat- March 2012, 90kg bench- Nov 2011, 135kg x 5 DL- May 2012, have not trained consistently since then.

BRIEF OVERVIEW OF CURRENT DIET: intermittent fasting leangains style- 16 hour fast, 8 hour feast window. Higher carbs on training days, need to focus on protein intake.

 First session tonight. Will post details tomorrow.
Title: Re: Two Hands Two Feet
Post by: Coges on October 17, 2012, 07:44:58 am
Ok so first training sesh done. Went as follows:

Incline Bench:
5x45
5x50
5x55
5x60

Neutral Grip Chins (BW):
6,5,4,4,3

Incline DB Press (15kg DB):
8x15
8x15
8x15

BB Curl:
8x23.5
8x23.5
8x23.5

Skull Crushers:
10x23.5
10x23.5
10x23.5

Was the first upper body session I've done for quite a while. Felt decent without being anything too special.
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2012, 07:17:47 am
20/10/12

First lower body day on the ultimate split. Relatively light on for volume made even lighter on as I ditched the forearm work.

Squat (4x5)
5x80kg
5x85
5x90
4x95-lost the tightness after the 4th rep.

GHR- Natural (3x10)
10xbw
7
7

Hanging Knee Raise(3x10)
10xbw- remembered that I'm too tall to do them on the squat rack so switched to ab roll outs
Ab Roll Out from knees
10
10

Felt good after a big day out and about with the family.
Title: Re: Two Hands Two Feet
Post by: Coges on October 21, 2012, 06:57:42 pm
21/10/12

Quick upper body training due to time constraints. I ended up alternating bench and rows.

Figured I should probably post the warm up sets as well as work sets.

1.a) Bench (4x5)
10xbar
5x30
5x40
5x50
5x60
5x60
5x60
5x60

1.b) Bent Rows (4x8)
10xbar
5x30
5x40
5x50
8x60
8x60
8x60
8x60

Felt strong on bench which is pleasing but am going to progress slowly as I have had issues with my right shoulder in the past. Mainly due to getting ahead of myself I think.

Rows felt good too. Had to tinker with form. Ended up being almost parallel to floor, leaning back a little and using just a little momentum with the lift.

*Edit- the above was after a 10km walk that the wife convinced me to go on during the day. Not sure if it helped the legs recover after squatting the day earlier or hindered them.*
Title: Re: Two Hands Two Feet
Post by: Coges on October 22, 2012, 06:36:54 pm
22/10/12

Ball game tonight. We won 48-37 which was great considering we only had 5. 25 points and 6 blocks for me which is a massive improvement on last weeks form. Had some decent rhythm on my shot which was pleasing. First points were a three from the corner which set a good tone for the rest of the night.

Had the opportunity to try a dunk on the fast break but pulled and just layed it up. Was concerned I'd stuff it up. Next time though.

*Edit- forgot to mention I had a great deep tissue massage at lunch time today. She loosened up the hammies and IT band. Could be a placebo effect but I certainly felt like I was moving better during the game. If only I could get one of these every week.*
Title: Re: Two Hands Two Feet
Post by: LBSS on October 23, 2012, 10:18:24 am
deep-tissue massage is great, trigger-point release massage is greater than everything. i should make an appointment.
Title: Re: Two Hands Two Feet
Post by: Coges on October 23, 2012, 06:05:21 pm
Agreed. Feeling it today though. I had two really sore spots, one on my mid back and the other up on the 1st rib. Couldn't figure out why they were so sore yesterday and then remembered it would be the massage.

She didn't do any trigger point this time as it was my first massage in a while but she's going to get stuck into that next time.

Best thing is I can claim massages on private health now so it only costs $15 instead of $80  :highfive:
Title: Re: Two Hands Two Feet
Post by: LBSS on October 23, 2012, 06:10:24 pm
Agreed. Feeling it today though. I had two really sore spots, one on my mid back and the other up on the 1st rib. Couldn't figure out why they were so sore yesterday and then remembered it would be the massage.

She didn't do any trigger point this time as it was my first massage in a while but she's going to get stuck into that next time.

Best thing is I can claim massages on private health now so it only costs $15 instead of $80  :highfive:

me, too! well, it's $20 for me instead of $100, but still. health insurance is the shit.  :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on October 23, 2012, 07:22:24 pm
Damn straight!

I just have to remember to do it more often.
Title: Re: Two Hands Two Feet
Post by: Coges on October 24, 2012, 07:55:52 am
14/10/12- Workout 4- Lower Body Day

Weight- 90.1kg

Warm Up:
Foam rolled IT bands, hams, quads, hip flexors, lower and upper back.

Deadlift (4x5):
10xbar
5x60
5x80
5x100
5x110
5x120kg

Bulgarian Split Squat (2x10):
10x20kg
10x20

Calf Raise (3x15)
15x20
15x20
15x20

Deadlift felt really good. Haven't done it for a couple of months now. In the 120kg set leg drive felt great too but the bar speed was pretty average on the last couple of reps.
Was a bit cautious with the BSSs. After straining my groin a couple of weeks back thought I'd take it a little easy. Felt some slight warmth in the groin area but no pain.

All in all felt pretty good.
Title: Re: Two Hands Two Feet
Post by: Coges on October 24, 2012, 06:20:53 pm
Ok so have some updated short term goals.

After getting some baseline numbers from the first week I figured it'd be good to set some expectations to meet by Christmas.

Squat:120kg x 5
Deadlift:140kg x 5
Dunk: two handed reverse off one foot (this one might happen a lot sooner though)

Am also going to implement some basic plyos and movement efficiency stuff before each session like Kelly B suggests in the Ultimate Split article.
Title: Re: Two Hands Two Feet
Post by: Coges on October 27, 2012, 07:58:41 am
27/10/12

AM:
Did the 1,000 steps trail with the wife (getting fit post pregnancy for her). It's basically a 500m or so trail that leads to some steps....I'm guessing on around 1,000 given the name. It's 900m of steps of varying sizes and we did it just once up and back today. Anyone living in Melbourne probably would have heard of these.
I had a heart rate monitor on. Averaged 130 on the way up and 90 on the way back down. I don't know if this is good or not as I don't usually wear a monitor.

PM:
Workout 5- Upper Body- 8.45pm

Actual warm up was next to nothing (smart I know) but was pretty tired going into it.

Incline Bench (4x3-5)
10xbar, 5x40, 5x50, 5x55, 5x60, 4x65

Chins (BW) (4x6)
5,5,5,4,4,2

Incline DB Press (3x8@30kg total weight)
10,10,8

BB Curls (3x8@30)
8,8,8

Skull Crushers (3x10@30)
10,10,8

Ended up with a massive pump from this workout which was unexpected but felt awesome. Tired though and my diet has been average over the last week. Just not getting enough food in. Is something I'm addressing.

Title: Re: Two Hands Two Feet
Post by: Coges on October 29, 2012, 09:57:13 pm
30/10/12

Ball game last night. We won 31-29. Really defensive game from both teams. 16 points for me which wasn't too bad.
Am feeling a lot stronger when driving to the basket or competing for rebounds. This can only get better the more I train  ;D

Missed my squats sesh on Sunday night so will hopefully train tonight and combine squats and bench in the one session. Volume is not too high on the program I'm doing so it seems doable.
Title: Re: Two Hands Two Feet
Post by: Coges on October 30, 2012, 02:15:03 am
Have adjusted my diet somewhat. I was giving the leangains style of intermittent fasting a red hot go. Was sticking to it 95% of the time too. The only (and major) problem was that although it fit my lifestyle in terms of not eating breakfast, I just wasn't getting enough calories in my feeding window. Lost some fat no doubt but noticed less energy during workouts and more soreness than usual.

I'm now focusing on relatively clean eating whilst getting a nice amount of cals in. If I'm training a decent amount I've never had an issue keeping low body fat some fingers crossed it's still the same case now. An example was today's food (which will be similar most days):

1 cup oats and 1.5 cups yoghurt
3 eggs
protein shake
rice, tuna
almonds, 2 cups milk
spaghetti bolognese
post workout shake

Dinner will change every night but the rest will remain pretty static.

The main other thing is 3-4 espressos per day, two of cups of tea and about 3 litres of water.
Title: Re: Two Hands Two Feet
Post by: Coges on November 01, 2012, 07:15:44 am
1/11/12- Workout 6- Full Body

Was pretty pumped after not being in the gym so far this week.

Depth Jumps
2x5- 18-20 inch box

Squats
10xbar, 5x60, 5x80, 5x90, 5x100kg
That's a 5kg + 1rep increase on last week. Nice.

RDL
2x10@80kg

Incline Bench
10xbar, 5x40, 5x50, 5x60, 5x67.5, 8x50
Nearly blew an O ring on the last rep at 67.5. Got it up though.

DB Row
4x10@22.5

And I'm spent.
Title: Re: Two Hands Two Feet
Post by: Coges on November 02, 2012, 12:27:46 am
2/11/12

Went down to MSAC in Melbourne for shoot around on the lunch break today. Was going to try and film some dunks/attempts. Warmed up a bit shooting around and did some lay ups. Threw down a couple of easy one handers off one foot. Then got asked to join in with some 3 on 3. Played three rounds of first to 11 and won the first two and lost the third 13-11. I hit a couple of nice threes and some good drives. Was able to work on some post moves with the turn around jumper coming along nicely.

As far as the jumps went I thought I'd be pretty average after squatting last night. Actually felt pretty good without exerting too much effort. Will try and get down over the weekend to finally film some. I'm keen to see if I look like a retard when I jump or not.

*EDIT- made it to page 2. Nice*
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on November 02, 2012, 02:00:41 am
Nice to see another Aussie on this forum :D
Title: Re: Two Hands Two Feet
Post by: Coges on November 02, 2012, 07:13:19 am
Hey. You in Melbourne?
Title: Re: Two Hands Two Feet
Post by: LBSS on November 02, 2012, 09:20:26 am
i think acole is...
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on November 02, 2012, 11:29:19 am
Nah I live in Adelaide.
Title: Re: Two Hands Two Feet
Post by: Coges on November 04, 2012, 06:15:36 am
Ah nice. Adelaide's a cool place.
Title: Re: Two Hands Two Feet
Post by: Coges on November 04, 2012, 06:24:53 am
4/11/12- Workout 7- Lower Body

Injuries- Right knee pain below knee cap. Think I took a shot to it in the pick up game on Friday. Hams were also quite sore but warmed up nicely.

Box Jumps- 2x5

Deadlift- 4x5
5x60, 5x80, 5x100, 5x120, 4x130- 1 rep off an equal PR.
Felt good throughout but had to change grip on max set due to right elbow.

I skipped the BSSs due to the soreness in the right knee.

Calf Raises- 3x15@22.5kg

Thought I'd throw in some DB swings as a finisher.
15kgx80 (40 each side)

Sweating my ass off after this workout. It's still 24 degrees here at 10pm.
Little bit of Last Boy Scout then bed for me.
Title: Re: Two Hands Two Feet
Post by: Coges on November 06, 2012, 10:38:58 pm
No training the last couple of days but hanging to get in the gym tonight. Been eating outta my skin the last week so will be interesting to see how I go over the next week or so. I've been starving so not sure if it's my body telling me I need more food or if I'm just being a little piggy.

Also, scored a weighted vest off my old man yesterday  ;D. Goes up to a max of 15kg. Not sure what I'll use it for yet (not strong enough on chins to warrant yet) but I'm sure I can find something.

Need to do more foam rolling. Getting paid below and to the left of knee cap on right knee and think it's a tight IT band. Will hit the foam roller and see if I can't work it out.
Title: Re: Two Hands Two Feet
Post by: Coges on November 07, 2012, 07:00:34 am
7/11/12- Workout 8- Upper Body

Injuries- None
Motivation- None

Incline Bench (4x3-5)
Barx10, 40x5, 50x5, 60x5, 67.5x5, 67.5x5

Chin Ups (4x6@BW)
6,5,4,4

BB Curl (3x8@30)
8,8

Close Grip Push Ups(3x10)
10, massive twinge in right shoulder on 2nd set. Called it a day. Probably haven't included enough pulling in the program with so much benching although the incline bench doesn't hurt my shoulders (that I can feel).

Am thinking lots of bat wings, banded pull aparts and thoracic extension and mobility work is on the cards. 

Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2012, 05:57:11 pm
Foam rolled the absolute shit outta my legs and upper back last night. Followed up with about 30 mins of stretching, some band pull aparts and some bat wings. It's quite sad how unflexible I am right now compared to what I was in the past. Will have to work on that.
Feeling pretty decent right now though and will probably head out on lunch break to shoot some hoops.
Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2012, 10:42:27 pm
OK so finally got some footage of me dunking.

All I can say is I'm glad I'm 6'4 cause it looks like I'm getting about 4" off the ground most of the time.  I also look like I'm moving at half speed. Very deceptive compared to how it feels when I'm actually doing it. I wonder if people experience the same thing when they make their own sex tape  :lololol:

Anyways, it's about 10min of footage so will edit it and put it up shortly.
Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2012, 01:12:04 am
Here's the masterpiece of editing brilliance.

Pretty happy with the one handed reverse. Everything else is kind of standard. Legs felt relatively good today but not great. Did a few jumps of two feet but edited them out cause they're god awful. I should be able to do these vids every couple of weeks to track the progress which will be great.

http://www.youtube.com/watch?v=EUX8hrcLUTE

Title: Re: Two Hands Two Feet
Post by: acole14 on November 09, 2012, 06:15:50 am
Nice dunks man. Cool to see someone dunking at MSAC (I go there occasionally to play ball on Sundays, haven't been in awhile though).
Title: Re: Two Hands Two Feet
Post by: Coges on November 10, 2012, 05:40:33 am
Cheers. Thanks mate. They're nice rings to dunk on.

I've been there the last two Fridays and has been chock full both times.
Title: Re: Two Hands Two Feet
Post by: Coges on November 11, 2012, 05:40:32 pm
Had some wicked soreness in the right adductor after all the jumping I did Friday so skipped squats last night. Have a game tonight so will see how I pull up and then get after it tomorrow.

Probably did 30-40 jumps during a 15 minute window. Probably not too intelligent given I haven't been jumping outside of games a lot lately. Need to start incorporating more into my normal training to accomodate me thinks.
Title: Re: Two Hands Two Feet
Post by: Coges on November 12, 2012, 06:10:27 pm
Big win last night. 53-20. Only scored 6 points but had over 20 rebounds and about 8-10 assists. ALso had 1 huge block late in the game.
Groin has flared up again. It's stemmed from my dunking attempts on Friday and it only ever seems to be an issue when I am jumping outside of a game scenario or outside of gym training.

Has anyone else had any experience with an injury like this? Also, I'm not sure if I should keep squatting and deadlifting whilst I recover from it. The movements themselves don't hurt it but I don't know if I should be placing unnecessary stress on it.
Title: Re: Two Hands Two Feet
Post by: Coges on November 12, 2012, 10:04:27 pm
So I saw an osteopath today. I've recently moved for work so hadn't seen this one before. First of all she was easy on the eyes which never hurts and secondly she really knows her shit. 

Brief summation: lack of mobility and instability in the hips, plus out of alignment hips and a tight chestal area = groin pulls for me. Add to that tightness in pretty much every other area of my body and you get the picture. Other main issue is weak TA (transverse abdominus) and not engaging it properly which was causing instability in the hips. (Everything I've just said is a bastardised version of what she told me so it may or may not make any sense).

I really love it when you find a physical therapist who really knows what they're on about. Makes life so much easier.

Anyway, off all plyometrics at the moment till the problem is corrected. Will ease my way back into squats and deads too whilst I get used to using my core properly. Sux to be taking a step backwards weight wise but no doubt it'll have long term benefits. Especially if I can stay healthy.
Title: Re: Two Hands Two Feet
Post by: LBSS on November 13, 2012, 11:28:42 am
are osteopaths full physicians in australia, the way they are in the states? like could this one prescribe you drugs or get board certified in surgery if she wanted to?
Title: Re: Two Hands Two Feet
Post by: Coges on November 13, 2012, 06:34:33 pm
Nah I don't think so. Here they seem to be on the same line as Physios and Chiros. 

What's the quality of Osteopaths like in the states? It would be frightening if some of the osteos I've been to could prescribe drugs.
Title: Re: Two Hands Two Feet
Post by: LBSS on November 13, 2012, 07:18:45 pm
osteos here basically have to do med school plus. they get the same four-year training as regular doctors (MDs) but they also get trained in osteopathy whatnot -- basically the manual therapy part. the quality of osteopathy schools (and therefore students) is generally perceived to be lower than most med schools but you can at least rest assured that DOs have passed the boards and have some legit medical training.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 13, 2012, 07:58:37 pm
Big win last night. 53-20. Only scored 6 points but had over 20 rebounds and about 8-10 assists. ALso had 1 huge block late in the game.
Groin has flared up again. It's stemmed from my dunking attempts on Friday and it only ever seems to be an issue when I am jumping outside of a game scenario or outside of gym training.

Has anyone else had any experience with an injury like this? Also, I'm not sure if I should keep squatting and deadlifting whilst I recover from it. The movements themselves don't hurt it but I don't know if I should be placing unnecessary stress on it.

ya i had a few groin injuries.. lifting heavy definitely can prevent it from recovering, i'd recommend dropping the weight for a few weeks, focus on being very controlled, ~10 rep sets, nothing to failure.. also make sure to get in a really good warmup/stretching pre-lifting and stretching post lifting.. the key is to slowly get that resting muscle length back to normal while also progressively strengthening it..

the fact that your groin seems to be pulling when you're jumping outside of game-situations kind of makes me think you're not warmed up enough? how good do you warmup for your dunk sessions? if your warmup is lacking, eventually when you heal up, really focus on the warmup.. get a real good sweat going before even thinking about jumping max.

some nice dunks in your vid man.
Title: Re: Two Hands Two Feet
Post by: Raptor on November 13, 2012, 08:23:34 pm
Here's the masterpiece of editing brilliance.

Pretty happy with the one handed reverse. Everything else is kind of standard. Legs felt relatively good today but not great. Did a few jumps of two feet but edited them out cause they're god awful. I should be able to do these vids every couple of weeks to track the progress which will be great.

http://www.youtube.com/watch?v=EUX8hrcLUTE





You look so "big" out there... imagine yourself coming up with greater speed... you'd break out the backboard...

How strong are your calves and hamstrings?
Title: Re: Two Hands Two Feet
Post by: Coges on November 13, 2012, 10:36:35 pm
Big win last night. 53-20. Only scored 6 points but had over 20 rebounds and about 8-10 assists. ALso had 1 huge block late in the game.
Groin has flared up again. It's stemmed from my dunking attempts on Friday and it only ever seems to be an issue when I am jumping outside of a game scenario or outside of gym training.

Has anyone else had any experience with an injury like this? Also, I'm not sure if I should keep squatting and deadlifting whilst I recover from it. The movements themselves don't hurt it but I don't know if I should be placing unnecessary stress on it.

ya i had a few groin injuries.. lifting heavy definitely can prevent it from recovering, i'd recommend dropping the weight for a few weeks, focus on being very controlled, ~10 rep sets, nothing to failure.. also make sure to get in a really good warmup/stretching pre-lifting and stretching post lifting.. the key is to slowly get that resting muscle length back to normal while also progressively strengthening it..

the fact that your groin seems to be pulling when you're jumping outside of game-situations kind of makes me think you're not warmed up enough? how good do you warmup for your dunk sessions? if your warmup is lacking, eventually when you heal up, really focus on the warmup.. get a real good sweat going before even thinking about jumping max.

some nice dunks in your vid man.

Thanks for the advice. I'm definitely going to be taking it easier on the weights. Makes sense to go controlled. Will give me a good chance to work on my form too.
What do you think of snatch grip deads (even from racks to begin with)? I won't be able to use as much weight so will reduce the temptation to go too heavy. Have heard they have decent benefits too.

You know what, warm-up is probably average at best when shooting around. I generally do it on my lunch break so am time concious as well. It's funny but I've never really considered that what I was doing were max jumps and definitely don't think about it that way at the time. It's always just been a jump but I probably need to take that into account more given the other training I'm doing too.
Title: Re: Two Hands Two Feet
Post by: Coges on November 13, 2012, 10:44:59 pm
Here's the masterpiece of editing brilliance.

Pretty happy with the one handed reverse. Everything else is kind of standard. Legs felt relatively good today but not great. Did a few jumps of two feet but edited them out cause they're god awful. I should be able to do these vids every couple of weeks to track the progress which will be great.

http://www.youtube.com/watch?v=EUX8hrcLUTE





You look so "big" out there... imagine yourself coming up with greater speed... you'd break out the backboard...

How strong are your calves and hamstrings?

Haha. That's what I thought when I watched it back. I look like a slow 6'10 guy playing in some country league somewhere. When you talk greater speed are you thinking off more steps? I noticed that I've only got really one speed when attempting dunks. I tried a few alleys and they were even slower. When the groin is better I'll have to make a more concerted effort to get up more speed. Will be interesting and I would love to break the backboard. I know you can't see it clearly in the video but the sign on the wall actually reads "no dunking or hanging from the rims".

Yeah good question. My calves are a decent size but don't know how strong. Probably not that strong as I really haven't trained them much in the past. Hamstrings I don't know either. I can RDL with 80-100kgs for decent quality reps. Hams and glutes are definitely weaker than quads but am trying to improve the imbalance.

What is a good measure of balance? Is there a particular squat/RDL/whatever ratio?
Title: Re: Two Hands Two Feet
Post by: Raptor on November 14, 2012, 06:15:46 am
I have no idea. But you should definitely be able to use a higher controllable approach speed... and it's usually the hamstrings and calves that prevent you from doing that.

If you suddenly gain weight (doesn't matter what kind, fat and/or muscle) and find out you can't use the same approach speed off one leg, it's usually the calves since they don't adapt as fast as the other muscles and therefore can't optimally amortizate this heavier BW like they used to, so you slow down a bit in your approach.
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2012, 06:30:17 am
14/11/12- Workout - Full Body

Given I'll be reducing the weights for lower body for a bit I thought I'd move to full body workouts and use it as an opportunity to get some form practice in.

Squats- Took it slow and controlled. Tried to get extra depth too without any bounce. The weight wasn't much but the ten slow reps got me sweating a bit.
10 x bar, 10 x 30, 10 x 40, 10 x 50, 10 x 50

Chins
5,5,4,3,3

RDL
2x12@40- had a wicked shaking in my right leg doing these. Not sure if related to the groin but I wasn't going to push it.

Incline Press
8 x 40, 8 x 50, 8 x 50, 8 x 50

Push Ups
13, 12

Barbell Curl @25kg
15,10

Side, Front, Side Plank
30 each way x 2

Plenty of stretching before and after. Feel pretty good.
 
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2012, 06:41:10 am
I have no idea. But you should definitely be able to use a higher controllable approach speed... and it's usually the hamstrings and calves that prevent you from doing that.

If you suddenly gain weight (doesn't matter what kind, fat and/or muscle) and find out you can't use the same approach speed off one leg, it's usually the calves since they don't adapt as fast as the other muscles and therefore can't optimally amortizate this heavier BW like they used to, so you slow down a bit in your approach.

You know what that's a good point. I'm probably 3-5kgs over what I was around a month ago so that would have to make a difference.

Having said that, during a game I can certainly get speed up down the court and off the dribble. It may be just making more of a conscious effort to get the speed first before jumping. I will have to test it out when the groin is healed. Maybe I can trim a bit of fat too. I probably had my best vertical when I was in the mid 80kgs but I was certainly a lot weaker.
Title: Re: Two Hands Two Feet
Post by: Raptor on November 14, 2012, 07:14:48 am
Yeah because you associate "weaker" with squat strength and ignoring calf and hamstring strength. You were probably stronger relatively in your calves and possibly hamstrings at that weight. Obviously the speed you get into your runup will increase your body mass in the plant and it makes quite a bit of difference.

5 kg x 10 times bodyweight in the plant = 50 kg more to overcome for the calves... especially with these being concentrated on one leg (during the one-leg jump). It might manifest itself as the knee "giving out" when in reality is the calves that are overloaded, the ankle collapses, the tibia is traveling forward and they overload the knee (bend the knee) and quad in return. Same with the hamstrings. If they are weak your body will shorten them at the knee to prevent excessive tension to be applied to them, and since the knee becomes bent then the quad will be overloaded, and your knee will give out.

It's interesting because both these scenarios will make you think you have weak quads.
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2012, 07:27:23 pm
Yeah because you associate "weaker" with squat strength and ignoring calf and hamstring strength. You were probably stronger relatively in your calves and possibly hamstrings at that weight. Obviously the speed you get into your runup will increase your body mass in the plant and it makes quite a bit of difference.

5 kg x 10 times bodyweight in the plant = 50 kg more to overcome for the calves... especially with these being concentrated on one leg (during the one-leg jump). It might manifest itself as the knee "giving out" when in reality is the calves that are overloaded, the ankle collapses, the tibia is traveling forward and they overload the knee (bend the knee) and quad in return. Same with the hamstrings. If they are weak your body will shorten them at the knee to prevent excessive tension to be applied to them, and since the knee becomes bent then the quad will be overloaded, and your knee will give out.

It's interesting because both these scenarios will make you think you have weak quads.

I'm learning a helluva lot here. Thanks for your input.  :highfive:

It definitely felt sometimes that the knee was "giving out". I was looking back through the footage last night and there was a time when I threw up an alley (which was the only perfect throw all day btw) and got up decent speed only to have the knee give out. Obviously something I need to address and probably now is the perfect time to do that given I'm going to be squatting lighter for the next month at least. Will give me a chance to strengthen the hams and calves and maybe drop a couple of kgs (that part I'm not looking forward to).

Thanks again for your help on this.
Title: Re: Two Hands Two Feet
Post by: Raptor on November 15, 2012, 07:20:32 am
It's easy to see that for you since you have such a low speed run-up. You're basically walking out there and jumping with such a low speed. Since the one-leg jump has much less strength to be applied due to a single leg muscles power output, you need to compensate by having good initial speed that basically makes you lighter. The one-leg jump is about conserving what you're already worked for to generate (the run up) and converting that into vertical momentum.

Compare yourself with me here:

http://www.youtube.com/watch?v=TmODiHirz6o

Even though it's a missed dunk, see the huge difference in speed. I kinda pushed to get really fast there and that's a bit over my controllable speed though. And obviously you can't LITERALLY compare to me or anybody else because of so many factors affecting approach speed, but still... something to think about.

I think the "correct" equation of jumping should be movement efficiency * structure * power ... you need to see where you need to improve. If you have decent structure (and flexibility goes to structure as well since it alters the posture and center of mass) and you have power then maybe you should improve your movement efficiency, which means you need to jump more often.
Title: Re: Two Hands Two Feet
Post by: Coges on November 15, 2012, 06:49:33 pm
It's easy to see that for you since you have such a low speed run-up. You're basically walking out there and jumping with such a low speed. Since the one-leg jump has much less strength to be applied due to a single leg muscles power output, you need to compensate by having good initial speed that basically makes you lighter. The one-leg jump is about conserving what you're already worked for to generate (the run up) and converting that into vertical momentum.

Compare yourself with me here:

http://www.youtube.com/watch?v=TmODiHirz6o

Even though it's a missed dunk, see the huge difference in speed. I kinda pushed to get really fast there and that's a bit over my controllable speed though. And obviously you can't LITERALLY compare to me or anybody else because of so many factors affecting approach speed, but still... something to think about.

I think the "correct" equation of jumping should be movement efficiency * structure * power ... you need to see where you need to improve. If you have decent structure (and flexibility goes to structure as well since it alters the posture and center of mass) and you have power then maybe you should improve your movement efficiency, which means you need to jump more often.

It's a really good point and probably a reason why I seem to jump higher in game situations than in practice. It's also the intensity I'm noticing. In your vid and in others I've been watching. I seem to be pretty laid back on approach whereas you and the others are more aggressive in the approach including the additional speed. I'm really keen to try this out but it sucks that I have to wait till the groin is better.

Taking into account what you're saying above I probably need to work on a couple of things. Movement efficiency- off both one and two legs. My two leg jumps are horrible. Structure- Core strength as I feel I leak a lot of power here. Power- well yeah I need to get stronger overall anyway but focus on bringing up hams, glutes and calves.   

Mate thanks again for your help. It's nice to be able to fit more of the pieces together on this one. I'm sure I can gain a few inches in height just off this information alone.
Title: Re: Two Hands Two Feet
Post by: Raptor on November 15, 2012, 07:39:02 pm
Yeah once you identify with some aproximacy what you need to do it's then a matter of doing it, and planning properly to do so.
Title: Re: Two Hands Two Feet
Post by: Raptor on November 15, 2012, 07:47:53 pm
Oh, and one more thing: don't expect your controllable approach speed to increase any time soon. It depends a ton on movement efficiency. If your movement efficiency isn't good then you won't be able to do a movement at high speed that you're not confortable doing at slow speed so... it's like dancing. You won't go out there dancing like a superstar without practicing that at a lower speed first.

For example you can see I can use a pretty good speed off one leg and really put out "heart" out there (I really go on with a rage mentality in my one-leg jumps) but if I try to do the same with my two leg jumps that have some 20,000 less practiced jumps I completely shut down in the plant. I plant at high speed and completely collapse in the plant. Sometimes I can't even jump at all (not even 1 inch) - I plant with so much rage that my body shuts down - it's not used to that kind of overload in that movement.
Title: Re: Two Hands Two Feet
Post by: Coges on November 15, 2012, 11:23:22 pm
It's nice to have a plan of where to go with this stuff.

I think my one leg efficiency should be pretty good once I get the speed up and get over the groin injury. Like I was saying I seem to jump much higher in games which is most likely due to intensity. My osteopath was saying I would be breaking down at the hips and core.  Two legs, well that'll be another story all together.

Wow. That's interesting about your body shutting down. I suppose it's all about finding that happy medium to get the most out of your body.
Title: Re: Two Hands Two Feet
Post by: Raptor on November 16, 2012, 07:39:05 am
I jump higher in game because of two things:

1) Better rate coding;
2) Not being able to be my lazy self. If I'm my lazy self I can't get past the defender so in order to get past him I have to go really fast and then dunk :P
Title: Re: Two Hands Two Feet
Post by: Coges on November 18, 2012, 06:27:56 pm
I jump higher in game because of two things:

1) Better rate coding;
2) Not being able to be my lazy self. If I'm my lazy self I can't get past the defender so in order to get past him I have to go really fast and then dunk :P

Nice.

I'm still trying to get a dunk in a game. Soon I hope.
Title: Re: Two Hands Two Feet
Post by: Coges on November 19, 2012, 07:30:33 pm
Ball game last night- Top two sides (we're on top based on %). We won 36-33.
Very tough game physically. The refs let a lot go which resulted in the other team getting their panties in a twist in the 2nd half. I got dropped off the ball from a two handed shove to the chest as I was running up the court which saw a few techs given.
I got called for goal tending which in itself is not good but is pleasing from a jumping perspective. I got the ball just after it had hit the backboard. Have the beginnings of a bruise down to my mid forearm where I slapped the backboard afterwards.
Groin pulled up pretty well too. Am sore all over from the game and have a corked thigh but all good.
Title: Re: Two Hands Two Feet
Post by: Coges on November 26, 2012, 05:41:14 pm
OK so haven't really trained for over a week. Have been doing corrective exercises for the groinal area and my hips but no formal strength training. Played ball last night and I definitely noticed the difference.
We lost by 12 points. I had a decent game but lacked some power under the ring. Didn't help that the other team had 3 guys my height and the next tallest on my team is 5'11. Also I didn't put up near enough shots.
Groin pulled up really well. No issues as yet so it looks like the corrective stuff is working. Had a guy fall across my right knee which is bugging be just below the knee cap. Can't tell whether it's a strain or a bruise at this stage.

Am going to be training two days a week with weights for the foreseeable future. Work and family life are crazy busy. I feel I can really commit to two days a week and then if I get in the gym for a third great but there's no pressure there to do so.
Title: Re: Two Hands Two Feet
Post by: Coges on December 03, 2012, 06:01:54 pm
Alright so after National Gastro Week in my household things are almost returning to normal. Haven't trained in the last week due to a fear of shitting myself whilst squatting. That's a PR I don't want to break.
Played ball last night. Pretty low energy game from me and we lost by 8. I had some good moments and scored 14 but had no energy for second attempts or rebounds late in the game. Have a bye next week so a chance to get some solid training in between now and the next game.
No niggling issues from the game last night aside from general soreness.
Title: Re: Two Hands Two Feet
Post by: LBSS on December 03, 2012, 07:06:40 pm
Haven't trained in the last week due to a fear of shitting myself whilst squatting. That's a PR I don't want to break.

lol'd in real life.
Title: Re: Two Hands Two Feet
Post by: Coges on December 06, 2012, 06:04:21 pm
06/12/12

Injuries- None
Fatigue- High (sleepless nights from baby)
Time of workout- 8.50pm
Bodyweight- 91.7

Squats
10xbar, 5x40, 5x50, 5x65, 5x75, 8x85

Bench Press
10xbar, 10x30, 5x42.5, 5x50, 12x55

Chins
5,4,4,4

Quick session to get back into it. Had a massive day of eating which left me in less than stellar condition to exercise.
Squats felt good. Was able to sit back more and put more emphasis on hams and glutes. Felt way more stable and knees stopped cracking when going past parallel. 
Title: Re: Two Hands Two Feet
Post by: Coges on December 09, 2012, 10:32:18 pm
9/12/12

Injuries- None
Fatigue- None
Bodyweight- 93.8

A walk with the wife and kids turned into an impromptu 2.5km run. Half the time was pushing a pram weighing around 40kg.
Wasn't too bad. Not a great pace but enough to get the heart pumping a bit.
Finally ended when, after deciding to run on the grass instead of footpath I rolled my ankle in what seemed like a 2ft deep hole. Felt like I needed a rope to get over it...
(http://upload.wikimedia.org/wikipedia/en/5/54/A2600_Pitfall.png)

Either way no residual soreness today. Deads and press tonight.
Title: Re: Two Hands Two Feet
Post by: Coges on December 10, 2012, 05:30:58 pm
10/12/12

Injuries- None
Fatigue- None
Bodyweight- 90.6 (really need to weigh myself at the same time everyday- over the last four days I've been between 90.6 and 93.8

Deadlift-
Warm Up- 10xbar, 5x60, 5x70
Work Sets- 5x85, 5x95, 7x110

Military Press-
Warm Up- 10xbar,
Work Sets- 5x25, 5x30, 7x35

Complex Circuit 3x8xbar
Bent Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Morning

Deadlifts didn't feel too bad. Haven't done them for a few weeks so took a bit of time to get the groove back. Was almost squatting the weight up initially and managed to correct that.
The press felt really good. I've changed my technique from when I used to do them and felt much stronger. Weights are minimal but have had shoulder issues in the past so am a little cautious.
Title: Re: Two Hands Two Feet
Post by: Coges on December 13, 2012, 05:48:56 pm
13/12/12

Injuries- None
Fatigue- None
Bodyweight- 92.0. Weighed first thing in morning.

Warm-up= Foam rolled legs, lower back, upper back
Dynamic leg swings and arm swings

Squat-
Warm up- 5xbar, 5x60
Work Sets- 3x70, 3x80, 7x90- probably needed more warming up or more correctly, more technique work. Haven't got a solid groove going on.

Bench-
Warm up- 10xbar, 35x5
Work Sets- 3x45, 3x52.5, 10x60

Complex Circuit 3x3x30kg
Bent Row
Hang Clean
Front Squat
Military Press
Back Squat 
Good Morning

Back into the swing of things and building some momentum. Feeling really good about how I'm progressing and want to keep things pretty simple for the next little while. Was looking back at a training journal from a while back and I've really been stuck around the same weights for the last couple of years due to inconsistent training. If I progress using 531 as I am now and make smallish jumps per cycle (2.5kg for bench and press and 5kg for squat and deadlift) I'll have some pretty impressive numbers (for me) this time next year. In the grand scheme of things that's not a lot of time.
I just need to remember to make those small jumps. By doing 10x60 on bench gives me an estimated max of 80 (Wendler's calc). I could easily jump to that in my next cycle but I think that would be a mistake. Will have to keep my ego in check.
Title: Re: Two Hands Two Feet
Post by: Coges on December 16, 2012, 05:51:46 pm
16/12/12

Injuries- Tight lower back but nothing too worrisome
Fatigue- 1 and a half beers over lunch and a massive amount of food earlier in the day
Bodyweight- 94.5.

Warm-up- Static and dynamic stretching

Deadlift-
Warm-up- 5x40, 5x60, 3x80
Work Sets- 3x90, 3x105, 5x120

Military Press-
Warm-up- 10xbar, 5x25
Work Sets- 3x30, 3x32.5, 10x37.5

Complex Circuit- 3x5@30kg

Bent Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Morning

Decent early evening session. Trained at 6pm when I'm ususally training at 9-9.30ish. Deads felt decent. OHP felt really good. Again, lightish weights but am getting a relly good groove on these things. Slowly building on the circuit. Weights are quite light for all movements with the OHP being the limiter. Goal is probably 40kg with higher reps eventually.
Am into the 531 week next week. Am thinking of trying some more singles after the 1 rep on squat and deadlift to see if I can get anywhere near my Xmas goals of a 120kg squat and 140kg dead. Fingers crossed.
Title: Re: Two Hands Two Feet
Post by: Raptor on December 17, 2012, 12:50:14 am
Um... any calf work?
Title: Re: Two Hands Two Feet
Post by: Coges on December 17, 2012, 06:11:49 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on December 22, 2012, 06:33:44 am
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.
Title: Re: Two Hands Two Feet
Post by: Coges on December 26, 2012, 07:04:55 am
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.
Title: Re: Two Hands Two Feet
Post by: Coges on December 30, 2012, 07:16:47 am
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 01, 2013, 06:12:07 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 03, 2013, 05:36:05 am
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.

http://www.youtube.com/watch?v=Wofopeoq6sI

Title: Re: Two Hands Two Feet
Post by: entropy on January 03, 2013, 05:43:11 am
Those look pretty damn close to perfect to me. Nice work, looked easy, add some weight!
Title: Re: Two Hands Two Feet
Post by: Coges on January 03, 2013, 06:16:56 am
Haha. Cheers thanks mate.

I'm working on the weight.
Title: Re: Two Hands Two Feet
Post by: LBSS on January 03, 2013, 10:05:23 am
solid.
Title: Re: Two Hands Two Feet
Post by: Coges on January 03, 2013, 05:06:38 pm
Thanks. Let's hope it's that solid when I get to 150kg.
Title: Re: Two Hands Two Feet
Post by: Coges on January 04, 2013, 07:35:27 am
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 07, 2013, 06:34:41 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 11, 2013, 06:50:42 am
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.


Title: Re: Two Hands Two Feet
Post by: entropy on January 11, 2013, 11:06:34 am
Good job on the squat PR and the 5kg you've lost since the start of the log.
Title: Re: Two Hands Two Feet
Post by: Coges on January 13, 2013, 08:11:28 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 14, 2013, 05:41:23 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 15, 2013, 10:39:11 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 17, 2013, 06:56:20 am
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2013, 07:28:01 pm
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%
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2013, 08:12:38 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2013, 10:27:56 pm
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:
Title: Re: Two Hands Two Feet
Post by: Coges on January 21, 2013, 05:29:12 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 23, 2013, 07:35:09 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 25, 2013, 06:33:40 am
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 29, 2013, 06:43:02 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 29, 2013, 07:33:42 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on January 29, 2013, 10:29:51 pm
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*
Title: Re: Two Hands Two Feet
Post by: Coges on February 01, 2013, 01:06:58 am
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.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 01, 2013, 10:08:45 am
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.
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2013, 05:40:02 pm
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.

Yeah good point. I was thinking about this over the weekend as I had no where near the same level of soreness usually associated with RDLs. Might have to go back to straight bar dammit!
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2013, 06:42:57 pm
Ball game last night. Had been sick all day and had only eaten a couple of eggs and two pieces of toast. Definitely felt it during the game. Didn't play that badly and we won by 4 but rolled my ankle with about 12 to go in the second half. Played the game out but definitely feeling it today. I'm figuring that jumps in my training will be restricted for a bit. Will rest it today and get back into the gym tomorrow to give it a go. Shits me cause I had a decent night jumping last night even though I had been sick so it looked like the training was paying off.

Also got a tip from a mate (who is also Australia's reigning strongest man) about bringing up the deadlift. He said to do low rep leg press. Around 4 reps for a few sets which will help with the leg drive. Interesting so it's something I might adopt shortly.
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2013, 10:46:21 pm
05/02/13

So decided to lift today as tomorrow is looking flat out. Not that today was much better but I got in a 25 min trianing session.

Bodyweight- 91.9
Fatigue- minimal
Injuries- R ankle sprain
Motivation- Yeah bout that

Squats- 4x4@95kg
Warm up- barx5, 60x4, 80x4
Work sets- 95x 4, 4, 4, 4

Chins
7,6,5,3

Was almost the quickest workout I've ever had. Ankle didn't feel too bad but I didn't really do much on it.
Title: Re: Two Hands Two Feet
Post by: Coges on February 07, 2013, 05:21:52 pm
08/02/13

Injuries- Right ankle about 65%
Fatigue- None
Motivation- Decent
Bodyweight- ?

Random workout of the week. Some dude was doing shrugs with 20kg plates (rolling his shoulders around) in the squat rack at the gym this morning. I've only been going for 2 weeks so I thought I'd do some trap bar DLs instead.

Trap Bar DL
bar x 5, 60 x 5, 80 x 3, 100 x 3, 120 x 3, 140 x 3, 160 x 1  :personal-record:

Bench Press
bar x 6, 40 x 6, 60 x 5, 70 x 5, 80 x 4

Chins
5, 5, 5, 4, 5,

DB Curls @ 12.5kg
10, 7, 8

Dips
10, 7, 5

Was a completely on the fly workout. After the DLs thought I'd get in some upper body work till the ankle is up and running again. Have a ball game Monday and it's plateued in it's recovery so don't want to stress it too much.
Title: Re: Two Hands Two Feet
Post by: Coges on February 10, 2013, 10:08:29 pm
11/02/13

Injuries- Right ankle still sub par
Fatigue- None
Motivation- Good
Bodyweight- 93ish

Squat- 5x5@95kg (warm up- bar x 6, 60x5, 80x5)

Face Pulls- 15x 15, 15, 15, 15, 15

That is all.

So I've decided that I'm weak and unconditioned. I'm trying all these fancy jumping programs when really what needs to happen is to get strong and have a decent level of conditioning. I've come into contact with quite a few very strong people recently. One thing they all had in common was they got strong before they focused on anything else. One of them has a massive vertical and has never focused specifically on it (he does squat 300kg though) and the rest have what would be considered above average to excellent verticals. They all squat at least 2xbw and then some. They all deadlift 2-3xbw minimum. They also do a decent amount of conditioning.

So I'm thinking an appropriate plan of attack would look something like this:

1. Lift really heavy stuff
2. Run and jump a bit
3. ???
4. Profit...and jump really high

Either way I'm going to stick to squats, deads and bench and then do some sprints 2-3 times a week and play ball 1-2 times a week. I'm thinking the sprints and ball playing will take care of a majority of my explosive type work needs.

My squat max is 130kg (1.4bw), deadlift is 150kg (1.6bw - not counting trap bar of 160) and bench is 90 (.97bw). I figure double bodyweight squat and dead can't be too far off. Bench I'm not too fussed about but would settle for 100kg for reps. I've had this saved in my favourites for a couple of years now and think it's worth a shot...

http://www.fourhourworkweek.com/blog/2008/12/18/pavel-8020-powerlifting-and-how-to-add-110-pounds-to-your-lifts/

It sounds like I'm program hopping and I'm suppose I am but I'm excited about this and it also fits in with my idea of not spending too much time in the gym. I know the article suggests 1hr as a good time for a workout but I figure I won't require that much rest till the weights get a fair higher so will cross that bridge when I come to it. I'm going to go with four days in the gym so will combine the light squat and light bench days.

I think it'll work well but let me know if that sounds stupid.

*edit- I'm also thinking of competing in a raw powerlifting event down the track if the lifts go well enough*
Title: Re: Two Hands Two Feet
Post by: ChrisM on February 10, 2013, 10:46:11 pm
Sounds about right. If you aren't a athletic freak you have to get strong first then work on explosive movements and technique. Look at it this way: nothing beats gravity like strength!
Title: Re: Two Hands Two Feet
Post by: Coges on February 10, 2013, 10:55:26 pm
Yep good point.
That's pretty much where I'm at now. I like it too cause it narrows the focus. Don't have to worry about too much stuff at one time.
Title: Re: Two Hands Two Feet
Post by: Coges on February 12, 2013, 05:19:26 pm
13/02/13

Injuries- Right ankle about 85-90%
Fatigue- Hams and groin from Monday ball and squats
Motivation- Pretty decent
Bodyweight- ?

Wasn't able to get to gym yesterday so need to double up with Deads and Bench today. Figure it won't be too bad as the weights aren't astronomical yet.

Deadlift-
5x5@125kg (warm up- 6xbar, 5x60, 5x80, 3x100)

Bench-
5x5@70kg (warm up- 5xbar, 5x40, 5x60)
Was originally going to shoot for 75 but felt pretty fatigued after the deads.

As I type this about an hour after finishing I'm definitely feeling it. Have a light (technique) squat and bench day Friday which will be a nice way to end the first week.

Title: Re: Two Hands Two Feet
Post by: Coges on February 14, 2013, 10:39:50 pm
15/02/13

Injuries- Right ankle still bugging a bit. Pulled up sore after the deads on Wednesday strangely enough.
Fatigue- None
Motivation- Relaxed
Bodyweight- 93.1

Form focus today. Only doing 5x4 with 80% of this weeks weights for squat and bench.
Did a decent warm up though. Need to do more of this.

Squat-
5x4@75kg (Warm up- 5xbar, 5x60)

Felt weird consciously focusing on my form. I was going slower than usual and could really feel some areas that could potentially break down under more weight.

Bench-
5x4@55kg (warm up- 4xbar, 4x40)

This felt a bit easy but it gave me a chance to get a good pause on the chest and really focus on pulling the bar down to me as well.

Did some treadmill work at the end as I had a few minutes to spare. Probably not too good for the ankle but oh well. Want to incorporate more sprints into the workout so will have to get used to using the treadmill. It's the first time I've stepped on one in about 8 years.
Title: Re: Two Hands Two Feet
Post by: Coges on February 17, 2013, 06:45:05 pm
18/02/13

OK so the running on Friday proved to be a really bad idea. Ankle was shot the whole weekend. I wouldn't imagine it'd be that bad considering I ran out last weeks ball game without issue. Still a bit proppy this morning too.

Squats-

5x5@100kg (warm up- barx5, 60x5, 80x3)

5 min rest between sets-  feels really weird taking this long. Great for recovery and no doubt as the weight goes up I'll need this much and maybe more. Just funny standing there for 5 mins, doing some mobility stuff and watching all the other guys and gals in the gym working their arses off.

The weight felt good today and I feel like I'm good for 110 for 5x5 too which will be two weeks away. Hopefully by then I feel good for 120. Am thinking of running this for two months and then taper over a month as if preparing for a meet. Might actually stage my own mini-meet in the gym, do a deload week and start back again.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on February 18, 2013, 12:25:48 am
Yeah sometimes people in the gym make me feel bad coz I like to take long rests on my compound lifts as well and I feel kind of lazy coz I'm resting for 3-5 minutes while most other people are resting for 30 seconds. At the same time I generally lift more weight than most other people at the gym and I'm lifting at a higher intensity relative to my strength so in my head I know that I'm actually training hard it's just working hard in a different way.
Title: Re: Two Hands Two Feet
Post by: Raptor on February 18, 2013, 05:54:48 am
It depends what your aim is... if you want hypertrophy, less rest is better in order to waste the glycogen reserves and force your body to deposit more (thus increasing you "muscle" size).
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2013, 06:01:13 pm
Yeah sometimes people in the gym make me feel bad coz I like to take long rests on my compound lifts as well and I feel kind of lazy coz I'm resting for 3-5 minutes while most other people are resting for 30 seconds. At the same time I generally lift more weight than most other people at the gym and I'm lifting at a higher intensity relative to my strength so in my head I know that I'm actually training hard it's just working hard in a different way.

Yep. That's pretty much how I figure it. At first I was trying to look like I was doing some stuff and would walk around a bit. Now for the most part I just sit for the first couple of minutes.
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2013, 06:02:51 pm
It depends what your aim is... if you want hypertrophy, less rest is better in order to waste the glycogen reserves and force your body to deposit more (thus increasing you "muscle" size).

Good point. My aim atm is strength gains so taking the rest itself doesn't worry me too much. It's just a shame there's not more eye candy in my gym.
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2013, 06:22:33 pm
Played ball last night and had one of the most frustrating playing nights of my life. We lost and I was sin binned for the last 5 minutes. Turns out the ref didn't appreciate me swearing at him. So it went down like this. Earlier in the game I got shoved off the ball (illegal but not malicious) and looked to the ref. He was watching the game on the next court! Can you believe it? I asked him what the hell he was doing and he apologised for it. With about 4 minutes left in the game I grabbed a rebound, put back the two and had my legs taken out from under me. The baseline ref was blind due to the traffic in the key. So I scrape myself off the ground and look to the other ref and what is he doing? He's talking to the fucking bench. So I get his attention and say "hey mate, can you watch the fucking game!". He takes umbrage and techs me (unsportsman like foul). Little did I realise that these days that results in a 5 minute sin bin. Either way a hugely disappointing night.

On a lighter note, the legs felt really good after doing squats in the morning. They felt heavy around lunch time but pulled up well for the game. Didn't attempt any dunks but the rebounding was good and felt relatively quick on my feet.
Title: Re: Two Hands Two Feet
Post by: Raptor on February 18, 2013, 06:48:21 pm
"Sin bin"? What the heck is that?!
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2013, 07:19:42 pm
"Sin bin"? What the heck is that?!

Haha. Just being sent off the court but not ejected from the game.
Title: Re: Two Hands Two Feet
Post by: Raptor on February 18, 2013, 07:27:42 pm
Since when does that apply?

Sounds like the "penalty box" in Star Trek TNG.
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2013, 08:07:17 pm
God knows. I haven't experienced it before and had I known I probably would have gone a little easier on the ref.

Haha. Yep. Pretty much.
Title: Re: Two Hands Two Feet
Post by: Coges on February 19, 2013, 10:08:39 pm
20/02/13

Injuries- Ankle is pretty good. Aside from that nothing else going on
Fatigue- None
Motivation- Level
Bodyweight- ?

Did some stretches, goblet squats and swings to warm up- getting some good depth on the goblet squat.

Deadlifts-
5x5@125kg (warm up- 5x60, 5x80, 3x100)

These sets across of deadlifts are proving to be really hard on the lower back. I've been alternating my mixed grip and am noticing when my left hand faces forward I'm far weaker. It's coping but can definitely feel the strength difference in the two difference set ups. Will see how I go with 130 for five sets across and decide if I need to drop some sets or just clean the sand out of my vagina and get on with it.

Missed bench yesterday and didn't have time for it today. Will hit it tonight in the old garage gym.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on February 20, 2013, 01:29:30 am
I'm not surprised you're feeling it in your back with 5x5 deadlifts. Most people just do 1x5 with deadlifts and work up to that max set since deadlifts are a pretty stressful lift for your CNS.
Title: Re: Two Hands Two Feet
Post by: Coges on February 20, 2013, 05:12:27 pm
I'm not surprised you're feeling it in your back with 5x5 deadlifts. Most people just do 1x5 with deadlifts and work up to that max set since deadlifts are a pretty stressful lift for your CNS.

Yeah it's pretty full on. Having said that I'm sure at the weight I'm using it's still very doable.
I just read a deadlifting article on T-Nation this morning which had a great tip that I will use and that is to reset between each rep. I've been pushing through the sets (not bouncing the weight, using a touch and go approach) and that's probably making my back tire out more quickly.
Either way I've decided I'll go at it till I cannot add any more weight to the bar for the 5 sets and go from there.
Title: Re: Two Hands Two Feet
Post by: ChrisM on February 21, 2013, 08:31:01 am
My first couple sessions using a high volume (I used 4to sets/8reps) made me quite sore,  but I adapted and the mass gains were easily noticed by the 3rd/4th week. Definitely worth it to get strong.
Title: Re: Two Hands Two Feet
Post by: Coges on February 21, 2013, 05:21:05 pm
My first couple sessions using a high volume (I used 4to sets/8reps) made me quite sore,  but I adapted and the mass gains were easily noticed by the 3rd/4th week. Definitely worth it to get strong.

Yeah I've deceided to keep with it. I haven't missed rep so far so I don't know what I'm complaining about.
The squatting and benching aren't an issue so will just keep an eye on the deads and see how I go. If I'm pulling 140 for 5x5 in a couple of weeks I'd be a pretty happy boy.

I'll keep an eye on the mass side of things too. Could do with some extra layers on the old frame.
Title: Re: Two Hands Two Feet
Post by: Coges on February 21, 2013, 05:25:45 pm
22/02/13

Injuries- None
Fatigue- Some groin and lower back from deads but otherwise fine
Motivation- High
Bodyweight- ?

Bench-
5x5@75kg (Warm up- 5xbar, 5x60, 3x70)

Squat- Technique focus
5x4@80kg (warm up- 5xbar, 4x60)
Felt super good on all sets. Solid and explosive.

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on February 24, 2013, 04:53:19 pm
24/02/13

Had to squeeze in the 2nd bench session for the week between mowing the lawn and other gardening delights on a 30+ degree day in sunny Melbourne.

Bench-
5x4@60kg (warm up- bar x 5, 40 x 5)

Felt very easy and took a slightly narrower grip than usual. Trying to make sure my forearms are completely perpendicular to the ground. 
Title: Re: Two Hands Two Feet
Post by: Coges on February 24, 2013, 10:15:44 pm
25/02/13

Injuries- None
Fatigue- None
Motivation- Decent I spose
Bodyweight- 93.3

Squat day. Another day of 5x5 and the weight for today is 105kg. So I work up, getting to my goal weight. Getting ready to bust out 25 of the most beautiful reps ever. Actually that sounds way too dramatic (coincidence that it's Oscars day today). Step under the bar for my first work set and GEEZ it was heavy. Turns out I'm a mathematical retard and have 110kg on the bar instead of 105. I know it's not a big difference but it is a big difference in expectation. Got all my reps and that's a rep PR for me so I'm pretty stoked. 115 next week will be interesting.

Squats-
5x5@110kg - rep  :personal-record: (warm up sets- bar x 5, 60 x 5, 80 x 5, 100 x 3)

Some quick lower body stretches and I'm out.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 24, 2013, 10:59:38 pm
best feeling. worst feeling is starting work sets and realizing you've got less on than you meant. but anyway,  :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on February 24, 2013, 11:23:29 pm
Haha. Yep. Once I figured it out I was already a set in and it was doable to was quietly pleased.

Less weight just means more sets doesn't it.
Title: Re: Two Hands Two Feet
Post by: Coges on February 25, 2013, 05:12:09 pm
So played ball last night. I have conculded that I can (at least for now) squat and play ball on the same day. No fatigue whatsoever last night from yesterday's training. We lost by 8 to the top side. Wasn't a bad effort but I feel it's a game we could have won. They piled on 5 straight 3's in the middle of the first quarter and that was the difference right there. We made a late run but couldn't get close enough. We've also been doomed with the refs in the last few games. Was better this week than last but they missed a lot of calls on our end. Their reasononing was the baseline ref couldn't see through the traffic and the other ref was behind the ball so he wouldn't call it. Basically would have gotten a better result with no refs.

My game wasn't too bad. After the posts by Chris this week about shot taking I was pretty cognizant of the amount of shots I took. Only took 6-7 shots and made 5. Just couldn't get the ball in my hands. Unfortunately for our team we had one guy do the same play over and over again (at least 8 times) and miss the shot every time. It was a reverse dribble at the top of the key to a two foot leaning jumper from just inside the foul line. Pretty damn hard shot by anyone's standard. I did hit a sweet turnaround jumper and had a massive block too.

On a better note I threw down three sweet dunks in warm up. Had great approach speed and no knee caving at all. Am going to try and get down on Friday for a shoot around and some dunks to really test things out.
Title: Re: Two Hands Two Feet
Post by: Coges on February 25, 2013, 09:22:59 pm
26/02/13

Bench-
80kg x 5, 5, 5, 4, 4,

Batwings-
10kg DB x 15 sec x 4

First workout in nearly three weeks that I've missed reps on. Knew it would happen on bench first. Pretty glad I got through 3 full sets though as the 80kg felt very heavy. Bench has always been my biggest weak point so pretty happy with the current progress.

*Edit- need to eat more. Haven't been focusing on the food intake the last week or so and am probably only getting in around 2,000-2,500 cals per day. I'm not trying to lose weight so probably need to be eating more like 3,000-3,500. Also fear that progress will stall sooner rather than later if I don't get the food intake up*
Title: Re: Two Hands Two Feet
Post by: Coges on February 28, 2013, 05:13:01 pm
01/03/13

So I missed deadlift day this week and had to make it up today with my light squat and bench day. Was a long session and my legs feel trashed. Was going to try some dunks around lunchtime but we'll see how we go.

Deadlift-
warm up- 60 x 5, 80 x 5, 100 x 3, 120 x 1
Work sets- 130 x 5, 5, 5, 5, 3  :pissed:
The 4th set of deads absolutely flew up and I couldn't believe it in the 5th set. The third rep was a real grinder and I knew I had lost it so I called it right there. Mainly pissed because this means I need to do 130kg again next week.

Squat-
5x4@90kg (warm up- 5x60)

Bench-
5x4@65kg (warm up- bar x 5, 40 x 5)



Title: Re: Two Hands Two Feet
Post by: Coges on February 28, 2013, 10:34:43 pm
Decided to go for a shoot around. Let's just say it wasn't the best decision I've ever made. Felt slow, weak and tired. Tried probably 6-7 dunks. Missed all but 1. Shooting was off, had no legs whatsoever. Did a fair amount of work in the gym this morning so I'll chalk it up to that and get plenty of rest over the weekend.

Was a shame really. After Monday night when I felt super explosive I thought I'd gained a couple of inches. Oh well.
Title: Re: Two Hands Two Feet
Post by: Coges on March 04, 2013, 10:03:32 pm
Ball game last night. Qualifying final too. Long and the short of it we lost by 3. I had a chance to tie it with 2 seconds to go and it looked good all the way but came out of the back of the rim. Played really well defensively and I had three massive blocks but just couldn't get going on the scoring end. Having a scoring slump the last month or so. Fingers crossed I can get it together for the next game. Week off with a public holiday next Monday so will give me a chance to get some practice in.

Title: Re: Two Hands Two Feet
Post by: Coges on March 04, 2013, 10:06:23 pm
05/03/13

Injuries- None
Fatigue- Legs tired from ball game last night
Motivation- Good
Bodyweight- 92.2

Squat-
Warm up sets- bar x 5, 60 x 5, 80 x 5, 100 x 3, 110 x 1
Work sets- 115 x 5, 5, 5, 3, 4

Form wasn't great at this weight. I probably could have squeezed out the extra reps but my form was deteriorating and probably would have done myself a mischief. Won't do any harm to spend another week here.

Strangely enough last set felt the best as I increased the descent speed just a bit so had some more out of the hole.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on March 05, 2013, 12:39:46 am
Bad luck on losing the game. At least it was a qualifying final though so your team got another chance.
Title: Re: Two Hands Two Feet
Post by: Coges on March 05, 2013, 05:56:30 pm
Bad luck on losing the game. At least it was a qualifying final though so your team got another chance.

Cheers. Thanks mate.
Fingers crossed the next game's a winner.
Title: Re: Two Hands Two Feet
Post by: Coges on March 05, 2013, 06:03:44 pm
06/03/13

Back and hips felt horrible after squatting yesterday. I know it's fatigue and tightness and it's been building for a while but still not a great feeling.
Anyway today is bench day but decided to double up and do my light/technique squats day as well as my week is batshit crazy at this point.

Bench
Warm up- bar x 5, 40 x 5, 60 x 5, 70 x 3
Work sets- 80 x 5, 5, 5, 5, 5, - Finally got all reps after missing two last week. Now onto 85.

Squat-
Warm up- 60 x 5, 80 x 4
Work sets- 92.5 x 4, 4, 4, 4, 4,
Med/high box jumps, 5, 4, 4, 3 - did these inbetween sets of squats

Hips and back feels pretty good right about now. Doing squats today definitely loosened them up. Hip flexors still a little tight but lower back pain has gone so I can live with that.
Title: Re: Two Hands Two Feet
Post by: Coges on March 07, 2013, 06:40:26 pm
08/03/13

Fatigue: Adductors
Injuries: None
Motivation: Pretty good
Bodyweight: ?

Deadlift
Warm up sets- 60 x 5, 80 x 5, 100 x 3, 120 x 2
Work sets- 130x5x5 - Yeah baby!!! Got all reps this time. Weirdly again the 4th set felt the best of all. Next week 135. Still working on form and using more leg drive but it's getting there.

Bench
Warm up sets- bar x 5, 40 x 5, 60 x 4
Work sets- 65x4x4

So I'm thinking that I'll run with the 5x5 format till I am squatting 120x5x5 (I estimate another 3 weeks) and then gradually taper down from there (4x4, 3x3, 2x2, max singles) and assess the results. I'd be aiming for a squat of 140+ (would love 150) and a deadlift of 170 at the end of the process. I would imagine the bench will end up around 95 or so given that's the lift I struggle with the most.
From there I don't know if I will continue this program or run with 531 from there and add in some more variety. This is getting a little boring (1 lift a day) and I can imagine in another 4-6 weeks I'll probably be over it. Will see. Either way if it gets me to those numbers it's obviously done the job it was intended for.

Title: Re: Two Hands Two Feet
Post by: Coges on March 11, 2013, 06:15:08 pm
Was meant to squat yesterday. Instead spent 3+ hours tearing my garden apart in 36 degree heat. Mucho fun.
Needless to say I didn't really feel like squatting after that.

12/03/13

Squat
Warm up sets- bar x 6, 60 x 5, 80 x 5, 100 x 3, 110 x 1 (8" box jumps in between warm up sets- 5, 5, 5, 4, 3)
Work sets- 115x5x5  :personal-record:
Felt really good this morning. Felt really tight on probably 22 of the 25 reps which made a massive difference. Didn't really struggle towards the end sets either.

Did some stretching and got out.

*edit- based on the 1 rep max calculator in the program article (total weight for 5x5 x 1.2) that gives me a rep max of 138. If I hit 120 that would give me 144 and I think I would work up to 150 by lowering the volume and increasing the weight. Pretty excited.
Title: Re: Two Hands Two Feet
Post by: Coges on March 13, 2013, 10:49:05 pm
14/03/2013

Injuries- None
Fatigue- None
Motivation- None
Bodyweight- ?

Bench-
Warm up sets- 6 x bar, 5 x 40, 5 x 60, 3 x 70, 1 x 80
Work sets- 85 x 4, 4, 5  :personal-record:, 3, 3

Pretty crap day in the gym. Got 5 reps at 85 which I might have done before cannot remember so I'm calling it a PR. It's the only positive thing to take out of the session. Was rushed for time so didn't warm up either which obviously didn't help.

This waiting around inbetween sets is really getting to me. Cut it to 4 mins between sets today. Maybe it showed but I just can't stand hanging around for so long. Will definitely be moving back onto 531 after this for some more variety and the knowledge that I can push the timing a little bit too.
Title: Re: Two Hands Two Feet
Post by: Coges on March 14, 2013, 06:33:30 pm
15/03/13

So after a shit nights sleep and a shocking drive into work/gym I had a massive case of the CBFs. So just went in and did whatever came to mind. Was pretty easy but just spend 35 minutes going through the paces and getting the blood moving on stuff I normally wouldn't do.

DB Bench- 17.5 x 10, 20 x 10, 22.5 x 10
Cable Rows- 40 x 10, 45 x 10, 50 x 10
DB Curl- 12.5 x 8, 8, 8
Tricep Pushdown- 40 x 10, 10, 10
Leg Press- built up to a medium set of 10 but just went really easy on this
DB Snatch- 17.5 x 5, 20 x 5, 22.5 x 5 (each arm on all sets)

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on March 17, 2013, 10:26:43 pm
18/03/13

Injuries- None
Fatigue- Some upper back tightness but nothing major
Motivation- 6.45am doesn't provide me with too much motivation- ever!
Bodyweight?

Squat-
Warm up sets- bar x 6, 60 x 5, 80 x 5, 100 x 3, 110 x 2
Work sets- 120 x 5  :personal-record:, 5, 3, 3, 2

Box jumps between sets- 3 reps / medium box

Started out so strong and in the third set my upper back was a bit loose. The bar rested pretty badly on the left trap and I basically had a dead arm for about 2 minutes after the set. After that I pretty much phoned it in. Will get all reps next week though. Felt very good initially.
Title: Re: Two Hands Two Feet
Post by: Coges on March 18, 2013, 11:00:33 pm
Ball game last night- pre-lim final- we won by 15 (42-27). I had 10 points which wasn't too bad considering I was hacked everytime I went near the ball with only about half of them called by the ref. Got 5 fouls too with the last being with 16 seconds to go. It's taken me all season to get a straight answer out of the refs but I finally figured out we have no protected zone in our league. Shits me cause guys will just stand in front of the ring hoping for a charge.

Either way finally landed a one hander off two feet :ibjumping: this has to be the first time ever or at least in 14 years that I've done this. Was in warm up and I just cut to the basked when one of my team mates gave me a bounce pass. Didn't even think about it, LR plant and got it easily with one hand. The squats are obviously paying off as I have noticed (felt like) I was flying last night. No one could touch me on the rebounds.

Also, have decided to keep running with the 5x5 for squats for the time being. I will take a deload week the week after next for everything but after that will keep up the 5x5 till I cannot progress any further. Will still keep the light (80%) day in too. For bench and deads though I am going to do a max set of 5 reps with some back off and assistance work. My SVJ felt really solid at the court last night so I'm obviously doing something right. Will try to get another vid up soon too to compare to the first.
Title: Re: Two Hands Two Feet
Post by: Coges on March 20, 2013, 06:07:12 pm
21/03/13

Injuries- None
Fatigue- None
Motivation- Zero
Bodyweight- ?

Haven't been eating much all week and certainly felt it this morning. Have been so busy with work that I'm neglecting it. Really need to get back on track here.

Bench-
bar x 10
40 x 6
60 x 5
70 x 4
80 x 4 - bench was shit. Had no energy or motivation this morning. Almost called it quits before even getting to the gym but at least got some work done.

Trap Bar DL
60 x 5
100 x 5
120 x 3
140 x 2 - this felt horrible
Did box jumps for sets of 3 in between all DL sets. box was mid thigh height

DB Snatch- each arm
20 x 3
22.5 x 3
25 x 3
27.5 x 3- felt like I needed something a little different this morning and I've been enjoying these

Will get back in and squat (light day) tomorrow. Next week will stick to the 5x5 (heavy) and 5x4 (light) squat days but go with 531 type workouts for bench and trap bar DL. Will get stuck back into the food again too.

*Edit- not sure about DL. Will have a think about it over the weekend, read some literature on here and reassess*
Title: Re: Two Hands Two Feet
Post by: Coges on March 25, 2013, 07:43:29 pm
Grand final last night. Lost by 15 in the end. We were down by about 8 after making a mini run and one of our guys got his eyebrow split open (no subs as our 6th man had his chin opened last week and is still recovering). No malice in the incident but still left us with 4 with about 10 to go. They had 2 on the bench and just ran over the top of us. Wasn't a bad game. I had 14 and had a decent time of it scoring but missed too many shots in the paint.

Felt really strong jumping and generally all around but still got more gassed than I should down the stretch. Will have to work on that one.

No squats today as took a knee to the left ass cheek and it's killing me. Will go again tomorrow morning.
Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2013, 05:46:59 pm
27/03/13

Squat day today. Felt pretty good so decided I'd try for a PR.

Bar x 5
60 x 5
80 x 5
100 x 3
110 x 1
120 x 1
130 x 1
135 x 1  :personal-record:
140 x 1  :personal-record:

Both 135 and 140 went up really well. Was thinking of shooting for 145 but figured I could leave that for another day.
Next time I'll go straight from 130 to 140 too. Never really too sure how to ramp up when getting to the higher end for me.
Also made sure I had three plates (20s) a side on the bar instead of smaller weights to make up the difference. More for my ego than anything else.  :D

*Edit- Bodyweight of 92kg which gives me a 1.5xbw squat*
Title: Re: Two Hands Two Feet
Post by: Raptor on March 26, 2013, 06:22:52 pm
Haha very nice stuff. High bar or low bar?
Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2013, 06:34:06 pm
Haha very nice stuff. High bar or low bar?

Cheers. Thanks.

Bar is quite high as it sits across upper traps but I seem to have a bit more forward lean than others with a true high bar squat. Feet probably just outside shoulder width too. 
*Edit- I know this explanation seems kind of weird but I've never considered whether or not I do high or low bar. Just whatever feels best. I can say that I don't do PL style but don't do olympic style either*

Forgot to mention too, I did box jumps inbetween all sets. 3 reps each time. Mid thigh high box. Nearly came undone on the 2nd last rep when I forgot to bend my legs  :uhhhfacepalm: Lucky for me I could move them out of the way and land just before the box. Would have been an epic fail had I been 3 inches closer to the box.
Title: Re: Two Hands Two Feet
Post by: Coges on April 01, 2013, 11:16:08 pm
2/4/13

So after a horrible last week on my hips and lower back I finally got back into the gym today. Am thinking it a combination of the corked ass cheek from my game last week plus a max squat plus not doing any form of exercise at all for the remainder of the week. Have been doing heaps of mobility, SMR type stuff and I just decided to go in and lift today. Was going to be a kind of deload week anyway so just took it easy and focused on form and getting a good stretch in the squat.

Squat
bar x 6
60 x 5
70 x 5
80 x 5

Bench
bar x 5
40 x 5
60 x 5 x 3

Chins
4, 4, 4, 4, 4, (20 reps) The last set of these felt absolutely awesome. Had full control and I was flying up.

Body feels really good now. Have made a conscious effort to do Defrancos Agile 8 every night. So far is making the body feel pretty good but we'll see how it goes by the end of the week.
Title: Re: Two Hands Two Feet
Post by: Coges on April 07, 2013, 06:45:24 pm
8/4/13

So after a light week it's back into it. A few changes to the old training program so super excited to get in and lift.

3 minutes skipping

Bench
bar x 8
40 x 5
60 x 5
70 x 5
80 x 5

Incline DB press
20kg DB x 10,10,10,10

DB Row
20kg x 15, 15, 15, 15,

Bent rear db flyes
8kg x 12,8

Hanging Leg raises
15, 10, 9

Some stretching and then out. Have first week of ball back tonight so will see how I go after two weeks of little training, no running and over eating. Will be interesting.
Title: Re: Two Hands Two Feet
Post by: Coges on April 08, 2013, 11:38:55 pm
First ball game back for the season last night. 14 points in a solid win. Definitely felt the difference of not having run for two weeks over easter (combined with 45 easter eggs). Having said that I ran out the game so wasn't too bad.

Got on a fast break and was going up for a dunk only to have the defender drag my arm down. Fricken pissed. No call either but I still made the shot.

Am going to incorporate more sprinting into my week. Need to get some better conditioning. I can jump over the top of guys all game but when I get tired on multiple back to back plays I really suffer. As I do most of my scoring in the paint (although I did drain a beautiful three last night) this really hurts my game. When I was scoring my most 25+ a game I was getting 80% of that in or around the paint. Need to get the work capacity back up.
Title: Re: Two Hands Two Feet
Post by: entropy on April 09, 2013, 12:58:05 am
What I used recently to quickly get my conditioning up was alternating between 2 workouts:

A. 5 mins of 30m sprint, sprint, jog intervals. When I couldn't run any more, i'd walk a lenght or two and then repeat.
B. Just a slow easy jog for about 20 minutes

Would do A on monday, B on weds and then A on friday, B on monday, etc. That worked a treat for me, don't need anything fancy I found, just put in a coupla conditioning workouts in and you should be good.
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2013, 01:10:01 am
What I used recently to quickly get my conditioning up was alternating between 2 workouts:

A. 5 mins of 30m sprint, sprint, jog intervals. When I couldn't run any more, i'd walk a lenght or two and then repeat.
B. Just a slow easy jog for about 20 minutes

Would do A on monday, B on weds and then A on friday, B on monday, etc. That worked a treat for me, don't need anything fancy I found, just put in a coupla conditioning workouts in and you should be good.

Great. I really had no idea of what to do for conditioning work. I was going to use the treadmill at the gym (on an incline to spare the ankles and knees a bit).
So with that I'd sprint 30m, jog 30, repeat until I can't run anymore of 5 minutes is up? (or is that sprint 30m, sprint 30, jog 30m?)

I was going to throw in an easy 3-5k run on the weekend too which would fit the bill for the B part of an easy jog for 20mins.
Title: Re: Two Hands Two Feet
Post by: entropy on April 09, 2013, 01:24:48 am
Yep, sprint 30m, then sprint 30m back, then jog 30m. When you can't go on, just walk a few 30m laps until you're recovered and go hard again. When 5 minutes is up, stop. I did it at the park so it wasn't hard on my ankles/knees, I wouldn't do it on concrete or hardwood, just because it's easier on grass.

And yea the 3-5km run on the weekend sounds good.
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2013, 01:40:50 am
Ok gotcha.  I'll probably be doing it on a treadmill so I will do a 60m sprint followed by a 30 jog or maybe even just rest for 20s or so.

Thanks for your help.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on April 09, 2013, 07:31:19 am
I know this is probably obvious but don't forget to stretch and warm up before you do you're sprints/conditioning or you could end up pulling/tearing a hamstring etc (I did in November and it sets your progress back months!!!)
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2013, 07:02:04 pm
I know this is probably obvious but don't forget to stretch and warm up before you do you're sprints/conditioning or you could end up pulling/tearing a hamstring etc (I did in November and it sets your progress back months!!!)

Yeah it's a good point. I am planning them at the end of training so will be warm but will have to remind myself to so some lighter running first and not just jump straight into it.
Title: Re: Two Hands Two Feet
Post by: Coges on April 21, 2013, 10:03:20 pm
So I've been missing for a couple of weeks. Work has been batshit crazy and home is really no different.

Suffice to say I've hit the gym twice a week for the last couple of weeks. Played two ball games winning them both and scoring 14 and 19 points respectively.

Anyway, today was squat day.

Warm up-
Skipping
stretching

Squat-
bar x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 7

Incline DB Bench-
20kg x 15, 9, 7

DB Row-
25kg x 10, 10, 10

Felt relatively weak on the squat. Haven't squatted a lot over the last couple of weeks and when I have it's been for triples and doubles so felt a bit weird. Will get back into the swing of it pretty quickly though.

Ball game tonight against a team that can absolutely turn it on so should be interesting.
Title: Re: Two Hands Two Feet
Post by: Coges on April 22, 2013, 10:08:02 pm
Ball game last night. Played the top side. We went down by 8 which wasn't too bad considering one of their guys dropped 5 threes in a matter of minutes.

I have played with a cold before but must have a virus cause I was completely gassed after 5 minutes on court and never really recovered through the game. Ran it out but just didn't have the strength for repeat efforts for rebounds or missed shots.

Resting up today and will hit the gym again tomorrow morning and see how I feel.
Title: Re: Two Hands Two Feet
Post by: Coges on April 23, 2013, 07:17:48 pm
24/04/2013

Injuries- None
Fatigue- Mid back and upper quad
Motivation- Decent
Bodyweight- 93

Skipping rope- 5 mins

Squat-
50x5
60x5
70x5

Bench-
30x5
40x5
50x5
60x5
70x10

Chins-
5, 5, 5, 4, 4, 3, 2, 2 (30 reps total)

Treadmill sprints (not sure whose stupid idea it was to do these!!!)
Incline- 15 (full)
Speed- 14

6 sprints of 60m with 30-45 sec rest inbetween- was shot after these. Still have a virus of some sort but should have done better regardless.



Title: Re: Two Hands Two Feet
Post by: Coges on April 25, 2013, 08:07:00 pm
26/04/13

Injuries- Left hip bugging me
Fatigue- Left hip and left lower lat
Motivation- Good
Bodyweight- 93.5 (from last night)

Skipping rope- 3 mins (double and single leg)

Squat-
50 x 5
60 x 5
70 x 5

OHP-
20 x 10
25 x 5
30 x 5
35 x 10
(have started these out quite low. Maxed at 55kg over 6 months ago but haven't really trained them since)

Trap Bar Deadlift-
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
115 x 5
Seems like a lot of volume looking back on it and I certainly felt it on the last set. Still not 100% sold on the trap bar like I thought I was. Had a lot of quad fatigue in the last set. Am thinking I might switch back to straight bar.

Incline Treadmill Sprints
6 sprints (20 sec sprint, 40 sec rest)
Incline- 15
Speed- 14

Sprints are killing me but I'll keep doing them. Am aiming for 10 and will change it up from there.
Title: Re: Two Hands Two Feet
Post by: Coges on April 29, 2013, 09:47:07 pm
Ball game last night. Extremely physical game due to the refs letting pretty much everything go. We ended up winning by 1 via a free throw with 2 seconds left. We were up by 15 in the second half but they went on a bit of a run. With about 5 to go my nose got in the way of someone's elbow and left me sitting on the sidelines in a pool of my own blood. Not broken or anything so can't really complain. Had 8 points which in retrospect wasn't too bad given how I played (awful shooting for the entire game and had no handles whatsoever).

Woke up sore as hell especially my right elbow and right knee. Should be good to train tomorrow but will need to see my osteo soon to balance things out again. Think my hips are out of alignment.

*Edit- threw down a huge one-hander during warm-up. Felt great and got some decent air*
Title: Re: Two Hands Two Feet
Post by: Coges on April 30, 2013, 07:39:10 pm
01/05/13

Injuries- Left elbow, right knee, left hip
Fatigue- None
Motivation- meh
Bodyweight- 93.3 as of yesterday morning, 95.1 as of last night

Warm up- None

Squats-
bar x 5
60 x 5
70 x 5
85 x 3
95 x 3
110 x 10  :personal-record:- Really did not expect to get this many reps here. Felt like rubbish this morning but the first 5 reps were quite easy here. The last couple were a struggle but the form overall was really good. Actually had a good reminder to tilt the hips back from yesterday's t-nation article. That alone made a huge difference and I felt heaps stronger. Have done it before but don't know why I haven't been doing it lately.

Bench-
bar x 5
40 x 5
50 x 5
55 x 3
65 x 3
72.5 x 7

Chins-
6, 4, 2- had nothing left here. last week I did the chins inbetween sets of bench whereas this week I tried to do them as straight sets. I'm thinking it works better the other way as I get a bit more rest between sets.

Title: Re: Two Hands Two Feet
Post by: Coges on May 05, 2013, 11:28:10 pm
06/05/2013

Little bit hungover this morning which made getting out of bed at 5.30am extremely hard. Glad I did though.

Warm up- Skipping, stretching

Squats-
bar x 5
60 x 5
75 x 3
90 x 5
100 x 3
115 x 3
Was using squat stands for the first time ever in the gym today. Made racking and unracking a bit weird and put me off a bit on the final set going for more reps. All I was thinking is if I have to put this thing down it's going to bounce everywhere and kill someone.

Bench-
bar x 10
40 x 5
50 x 5
60 x 5
70 x 3
75 x 6

That was all. Was meant to do chins between sets of bench. Both stations were being used. Probably could have done a row variation but couldn't be effed.
Title: Re: Two Hands Two Feet
Post by: Coges on May 06, 2013, 10:14:07 pm
Ball game last night. We won by 16 and I had 19 points which was nice. It's amazing but I always have a good game if I hit my first shot. Last night first shot was a 3 and it felt really good out fo the hand. Feeling a bit better about my game too and I think I'm gradually getting over whatever virus I've had.

Also, had my first in game dunk  :ibjumping: Was a one handed follow up put back dunk on a fast break and an absolute cracker. Was so stoked but now just want more. Had another chance in the last minute on a fast break when I got thrown an alley oop but it was too low and wide. I would have needed another 4-5 inches to get that one up and in. I put it in but had it been around the rim it would have been a two hander which would really have capped the night off. Either way getting back on track now. Time to get back to work on the fitness levels in conjunction with the vert and I'm on my way to more of these.
Title: Re: Two Hands Two Feet
Post by: ChrisM on May 06, 2013, 11:15:50 pm
Thats awesome!!!!! Congrats man!
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2013, 12:45:19 am
Cheers thanks mate. Here's to the next one.
Title: Re: Two Hands Two Feet
Post by: Coges on May 13, 2013, 12:42:08 am
13/05/13
Cycle 2- week 1 (531)

So haven't been in the gym for a week. Thought this morning would be an interesting training sesh and I was proved correct.

Squats- training max of 125
bar x 10
60 x 5
70 x 5
80 x 5
95 x 5
105 x 5- didn't feel bad but didn't feel that good either

Bench- training max of 82.5
bar x 10
40 x 5
55 x 5
62.5 x 5
70 x 5- again, didn't feel bad but didn't feel that good either

Chins- inbetween sets of bench
4, 4, 4, 4, 1 - last set rep was awesome haha. Had absolutely nothing behind it.

Incline DB Bench
3x10@20kg

DB Row
3x10@25kg

Have kind of figured out the whole movements vs muscles thing and as such am starting to treat my training as such. Obviously squats, bench and chins are movements. During the incline press and rows I had the full focus on the muscles and it made a huge difference. At the end of the day I don't really care how much I incline db press or how much I db row so it makes perfect sense to train these movements more like a bodybuilder with complete focus on the muscle. Funny thing is I'm ready the Schwarzenegger biography atm and he's talking about this kind of stuff from his early days in the 60's and 70's. He talks about the benefits of training with both powerlifters and bodybuilders cause he's getting the best of both worlds. Amazing how nothing is ever new in this industry.

Overall rating = average to just above-average. Squats, bench and chins were average. incline press and rows felt good and had a massive pump going on afterwards which never feels bad.
Title: Re: Two Hands Two Feet
Post by: Coges on May 13, 2013, 08:49:48 pm
Ball game last night. We won by 11 and it was a decent outing. I had 18 points and had some really good energy towards the tail end of the game and probably scored most of my points in the last 5 minutes.

Funny that my energy was really good in the late stages where I've been struggling recently. This is on the back of no additional cardio/conditioning work. Having said that I usually chew gum during the game. Never did it in my earlier playing days and have only really done it the last year or so. No gum last night and my breathing and recovery was better. Not sure if it's the reason but I'll explore more next week and see how it goes.

Nearly had a dunk in traffic on a drive to the basket late in the game too. Got fouled on the way up (no call) though but still made the basket. Getting more opporunities so the training is obviously paying off.
Title: Re: Two Hands Two Feet
Post by: Coges on May 15, 2013, 11:41:17 pm
15/05/13

Warm up- Skipping (5 mins), stretching

Deads-
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
120 x 5

OHP-
bar x 10
25 x 5
30 x 5
35 x 8

Chins-
4, 4, 4, 4, 1

Dips-
5, 5

Quick in and out today. Right knee and left hip have been bugging me. Appointment with Osteo booked in for tomorrow so will hopefully get some relief.
Title: Re: Two Hands Two Feet
Post by: Coges on May 21, 2013, 07:56:27 pm
Won our game on Monday night by 4. Was an intense finish with them stopping the clock through sending us to the line consistently over the last 2 minutes. We held our nerve though and got the win. Only had 7 points but felt pretty decent during the game. Didn't lift again on game day. Not sure if I feel better or worse for doing that.

Right knee is still bugging me which is giving me the shits when it comes to training. Don't want to push it too far and so far this week haven't pushed it at all as I haven't lifted yet. Feeling a little out of sorts physically but should be able to get back in for a couple of training sessions this week. Fingers crossed it'll get me back in the groove.
Title: Re: Two Hands Two Feet
Post by: Coges on June 03, 2013, 02:22:52 am
Forgot to post last weeks game. Lost by 6 and I only had 7 points. Knee was still bugging me my lack of time in the gym showed in my stamina.

Missed another dunk  :raging: Got a steal at half way and had an open half court. First time in nearly two seasons I've had that. The ball was a little slippery so I decided to go with two hands and rimmed it back over my head. Surprisingly I got quite high (mid forearm to ring on both arms) even though I did everything possible on the approach to stuff the jump up. I slowed down and leaned forward too much but still managed to get some decent air. Fingers crossed I get more opportunities like that.   
Title: Re: Two Hands Two Feet
Post by: Raptor on June 03, 2013, 02:26:45 am
What did your teammates say when you missed it?
Title: Re: Two Hands Two Feet
Post by: Coges on June 03, 2013, 02:30:47 am
03/06/2013

First day back in the gym for 2 weeks. Felt great to be back but felt weak as F*ck!

Incline bench (45 degree which was higher than I would have liked)
bar x 8
40 x 8
50 x 8
60 x 6, 6, 6

Chins
5, 5, 5, 5

Squat
bar x 6
60 x 6
80 x 6
100 x 6, 6, 6, 1- felt a lower back twinge on the first rep of that last set. No ongoing pain but thought it better to quite while I was ahead

Push ups-
20, 10

BB Curls
20 x 15, 15

Felt really good to be back. Def felt the squats in the hams too which I don't usually get so much.
Title: Re: Two Hands Two Feet
Post by: Coges on June 03, 2013, 02:32:40 am
What did your teammates say when you missed it?

I don't think they could speak cause they were laughing so hard. haha

It was just before half time and we were down by 1 so it would have given us the lead and some momentum but we all had a good laugh about it at half time (and after the game and every day since).
Title: Re: Two Hands Two Feet
Post by: Raptor on June 03, 2013, 04:22:15 am
Damn, and every day since? Must've been a huge event or something.
Title: Re: Two Hands Two Feet
Post by: Coges on June 03, 2013, 07:19:05 pm
Haha nah just general shit talking.
Worst part was I played last night and missed one in traffic on the final buzzer (although in my defense there was a massive no call foul).
At this stage I don't know whether I need an extra 3-5 inches on the vert (would certainly be nice) or just a better fitness base to be able to run out games and get higher later on in the game. Or both which would be ideal.

*Edit- had 16 points last night which was nice even though we lost. Struggled with my running and jumping though which I'm just putting down to training for the first time in 2 weeks and having heavy legs afterwards*
Title: Re: Two Hands Two Feet
Post by: Raptor on June 03, 2013, 09:39:40 pm
Do you jump off one?
Title: Re: Two Hands Two Feet
Post by: Coges on June 03, 2013, 11:50:45 pm
Yep. Nearly always.

I get decent height from two off a two step approach but never really with the ball in hand.
Title: Re: Two Hands Two Feet
Post by: Coges on June 04, 2013, 11:40:52 pm
05/06/2013

Injuries- None
Fatigue- Major DOMS in hams and adductors
Bodyweight- 91.4

OHP-
bar x 8
30 x 8
35 x 8, 6, 8- so weak on these

Bent Row-
30 x 8
55 x 8, 8, 8- pretty easy- will need to increase next week

BB Hip Thrust
60 x 10, 10

Calf Raise- with 3 sec pause at bottom and top
70 x 10, 10

Farmers walks
32.5kg DB x 100m

Nice short and sharp training sesh today on the lunchbreak. In and out in 45m total including a shower.
Title: Re: Two Hands Two Feet
Post by: Coges on June 10, 2013, 09:25:16 pm
So had what would have to be the worst workout of my life yesterday. Long weekend here and I thought I'd better get a lift in pre football so hit the home gym around 12.30 for some squats, chins, incline presses and bent rows. That was the plan anyway.
Warmed up pretty well but never felt ready to lift. Ramped up the weights on the squats and got to 100kg which felt like a ton. Did two sets of 6 reps with some chins inbetween. Stepped away after the second set and felt a twinge in the left hammy. Nothing too major but painful enough to know I wouldn't be squatting anymore. It was up really high too which was a concern. Threw the towel in after that even though I was quite capable of doing more chins and presses but was pretty pissed at myself. Chucked some ice on it straight away and it hasn't pulled up too bad today. It feels a little crampy but overall ok. Will train tomorrow and Friday this week and focus on upper body with some light squats thrown in just to get it through a full range of motion and see how it goes.
Title: Re: Two Hands Two Feet
Post by: Coges on June 16, 2013, 10:50:40 pm
Ok so back in the gym this morning. Hammy was worse than I first expected and I had some serious soreness so I gave it the week off. I really need to be better at training other body parts when injured but I basically wrote the week off from training at all. Luckily for me we have a bye tonight so no game and I was able to get back in the gym this morning and work on rebuilding my squat again. Looking for some consistency now so will be taking it relatively slow and paying heaps of attention to my nutrition and recovery too.

Bodyweight- 92ish
Injuries- Hammy nearly 100%
Motivation- Good- Gym was fucking cold this morning though. Only 3 people in there when there's usually a crowd of 20.

Did some skipping, static and dynamic stretches before squatting and the hips felt really good today.
Have a plan to build up to 120 x 5 (where I was a couple of months ago) and past that over the course of 8 weeks. Giving myself 6 weeks to get to 120 and then will aim for 130 x 5 over the following two weeks. Overall goal is 150 x 1 and then I will switch to the front squat. There's no real reason for this goal other than it has been a goal for a considerable amount of time and I just want to dammit!

Squats-
bar x 5
60 x 5
80 x 5
90 x 5, 5, 5, 5, 5

Chins-
5, 5, 3, 4, 4

Incline Bench-
bar x 8
40 x 8
50 x 8, 8, 8

Push ups
10, 10

Curls-
25 x 15, 15

Felt pretty good. I've got one lower body lift on Mondays and Tuesdays and then deads and front squats on Fridays given the weekend for rest.
As far as upper body goes I'm not too concerned about strength at the moment (even though I've always wanted to bench 100) but more focused on building some size. We'll see how that goes as it's been a spectacular failure in the past. Feel like I have more of a handle on what I need to do though.
Title: Re: Two Hands Two Feet
Post by: Coges on June 19, 2013, 12:07:31 am
19/06/13

Bodyweight- 90.5
Injuries- Hammy still bothering a little but not too bad.
Motivation- It was 5 degrees outside the gym this morning and not much warmer inside. Despite that motivation was pretty good.

OHP-
bar x 8
30 x 8
40 x 6, 5, 6- still woefully weak on these but plan to get better

Bent Row
bar x 8
30 x 8
70 x 8- jumped too quick too soon
60 x 8, 8

Hip Thrusts
60 x 10
80 x 10, 10- these felt really good and I've easily got another 20-30+kg in the bank

Push ups
20, 13

Hammer Curls
12.5 x 12, 12

Farmers Walks
35kgDB x 100m x 2
Title: Re: Two Hands Two Feet
Post by: Coges on June 23, 2013, 07:54:17 pm
24/06/13

Bodyweight- 91.5
Injuries- None
Motivation- Pretty good. 2 degrees outside this morning

Warm up- Skipping, bw good mornings and wide squats, stretches (cossack, etc)
Ankle bounds- 2x30
RVJ- 7-8 - Mostly RL but a couple LR. Height felt ok without being huge

Squats-
bar x 5
60 x 5
80 x 5
95 x 5, 5, 5, 5, 5- Form felt good. Bar speed was definitely better. Feel like I'm getting some good squats back again.

Chins-
6, 5, 5, 4, 4+1 (Total reps- 25)

Incline bench-
Bar x 10
40 x 5
60 x 5, 5, 5- This felt sooooo heavy. Don't know what's going on here. Did 60x3x8 last week with relative ease. Oh well. Will hit it again Friday.

Push-ups-
15, 10

EZ bar curl-
bar+10kg x 15, 11

And I'm spent. Overall probably a 6/10 rating with most of the positives being with the squats.
Title: Re: Two Hands Two Feet
Post by: Coges on June 24, 2013, 09:21:39 pm
Ball game last night. Turned in what would have to be the worst performance of my life on the court. No motivation, no energy, only took about 3 shots all game, jump was ok but couldn't get a rebound. Was almost disassociated from the entire game. Shocking. Our entire team played like shit too though. We've come off a three week break and played a team in white hot form but either way it sucked. Woke up this morning with a killer knee ache too which just compounded the problem.
Title: Re: Two Hands Two Feet
Post by: Coges on July 01, 2013, 09:59:35 pm
So another ball game last night. Played far better than last week. Still not 100% but getting there.
Had 11 points, a ton of rebounds and 5 blocks.
Right knee still playing up (patellar tendonitis) and had issues with the left knee over the weekend. Just some pain at the top of the calf followed by weakness in the knee itself. Bizarre. Both felt ok during the game but I'm paying for it now. Am going to have to pay so much more attention to my recovery and even my nutrition I suppose.
Title: Re: Two Hands Two Feet
Post by: Coges on July 04, 2013, 11:56:40 pm
5/7/13

Finally made my long awaited return to the gym. It's been nearly two weeks since I last went. Ridiculous.

Anyway, I was on my lunch break so decided to get an easy lift in. Nothing too strenuous.

Did some stretches and an isometric lunge hold for warm up. Am building up to 1m for the hold (currently at 40s) and have found it really warms up the hips which is great. Am using it prior to basketball too which has been good.

Deadlift
5x60
5x80
5x100
4x120
Felt really good considering I haven't deadlifted in ages. Probably a month or so. Have a slightly wider stance than i used to as well which may help.

OHP
5x20
5x25
5x30
5x35
5x40
Felt ok. This lift takes some practice for me to get comfortable with.

And I'm done.
Title: Re: Two Hands Two Feet
Post by: Coges on July 08, 2013, 12:16:04 am
08/07/13

Lunchtime workout again. Looks like this'll be the norm for a while. Shorter workouts (35 mins) but more frequently. Should get 5 in this week.

Squats-
bar x 5
60 x 5
80 x 5
100 x 5
90 x 10

Incline Bench-
bar x 5
40 x 5
60 x 6

Chins-
6, 5, 4

Need to get some work done on my right shoulder/chest/upper back. Feeling pretty tight and sore through there. Will hopefully get into see someone over the next week or so.
Title: Re: Two Hands Two Feet
Post by: Coges on July 10, 2013, 01:58:05 am
10/07/13

Ok so won't get 5 workouts in this week but 3 is definitely on the cards. I suppose I should be happy with at least some consistency.
Lunchtime training again. Don't mind too much though.

Injuries- None
Fatigue- Legs are sore as fuck
Motivation- Decent

Squats-
Bar x 10
60 x 5
80 x 3
100 x 1
110 x 1
120 x 1- Was totally undecided today on whether to get a couple of singles in or do some reps at around 70-80kg to get some blood into the legs. Decided I'd do a couple of decent singles and hit 120 as a top end. Narrowed my stance after the 3 reps at 80 and the three singles absolutely flew up. Way more hip involvement strangely enough with the more narrow stance.

Chins-
7, 4, 5, 5, 4 (25 reps total)

DB incline bench
17.5 x 16, 13

DB Row
22.5 x 12, 12
Title: Re: Two Hands Two Feet
Post by: Coges on July 21, 2013, 08:43:47 pm
So back from a week of leave. Didn't get too much training done as I was enjoying some quality family time. Ate like a horse and put on just under 4kgs for the week (prob mostly water).

Trained last night and am feeling better for it this morning.

Squats-
bar x 10
60 x 5
80 x 5
100 x 5, 5, 5, 5, 5

Smashed some foam rolling/stretching over the weekend prior to and post training and the body is feeling pretty good. I've looked back over my log so far and my best results were coming off the powerlifting style program that I was doing. The only problem was I didn't pay enough attention to recovery. Feel like I've got that under control so am looking forward to some decent gains in the near future.
Title: Re: Two Hands Two Feet
Post by: Coges on July 22, 2013, 11:08:27 pm
Ball game last night. We got up by 9 points and was a decent game. I played alright without being outstanding. Had heaps of rebounds and a huge block with about 2 min to go which was nice. Only 8 points but I missed some easy shots so really should have had 15 at least. Fitness is still less than desirable but I'll get there once I get my body right. Have 5 games left of regular season so could be coming into form just in time for finals.
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2013, 07:11:10 pm
24/7/13

Bench
bar x 5
40 x 5
50 x 5
60 x 5, 5, 5, 5, 5

Squat
bar x 5
60 x 5
80 x 4, 4, 4, 4, 4

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on August 01, 2013, 10:31:42 pm
30/07/13

Work life, sick family and kids who don't sleep are throwing my training into disarray at the moment. Have stopped using the gym near work and am back to the garage gym of a night time. Convenience is good but have to get used to 9pm workouts again.

No ball this week as was looking after sick family. Wife has flu and bronchitis, son has flu and daughter has cold so loving this at the moment  :(

Squat-
bar x 10
60 x 5
95 x 5
105 x 5, 5, 5, 3, 2

Felt absolutely horrible. Didn't feel tight and was feeling the force in all the wrong areas. Not sure what the hell is going on. Maybe I haven't been consistent enough lately or could be shitty sleep and eating lately. Who knows. Bit disallusioned atm.

Felt some pain through the lower back post squats. Got the heat bag going on them and felt ok the next morning. Not great but no real pain in lower back. Hams, calves and feet felt like rubbish though.

Title: Re: Two Hands Two Feet
Post by: Coges on August 01, 2013, 10:53:06 pm
01/08/2013

Went for a massage. Body had/has been feeling worse and worse over the last few weeks. She said I was pretty banged up but that I responded to the treatment really well which has been a common theme for my body in the past. She did mention that my pelvis is out of alignment (rotated to the right) which is no doubt why I'm having issues with my legs. Strange that she said that given I had read this article only a day before:

http://chadwaterbury.com/align-your-pelvis-to-reduce-pain/

Anyways, I need to get this sorted soon. Will book a visit to my osteo over the next week to get a re-alignment done. In the interim will give the stretch in the post a try and see if that helps a bit.

Am finding that my training is so inconsistent at the moment is really annoying me. I will have to pull back a bit till I get this pelvis thing sorted as I don't want to be placing too much stress till it's fixed. Am also going to have to pay more attention to my "core" training by actually adding some in. I've been doing plenty of SMR, foam rolling and stretching but it really hasn't been sticking and I'm thinking the pelvis is why. I would think that even if I pull back on the weights I should see some good results from my body by getting the pelvis aligned and getting some more strength and endurance into the core. Then when I'm ready to ramp up the weights again I should (fingers crossed) be stronger than before. Time will tell.

Not really sure how to structure the training at the moment. Will probably do a pretty good extended warm-up (something I've been lacking in a bit lately) including some activation stuff, get a few lifts in working in higher than normal rep ranges (maybe 6-10-12?) and then work the core, stretch, etc, whatever. No idea at the moment. Just need to get the body completely healthy and structuraly sound so I can attack the weights again. I might even throw in some cardio type stuff too who knows. I'm hoping the whole process will be around 4-6 weeks which would still give me time to attack the weights for some end of year goals.
Title: Re: Two Hands Two Feet
Post by: LBSS on August 02, 2013, 09:56:41 am
plus keep working upper body. and maybe unilateral stuff for your legs until the realignment allows you to do bilateral stuff again? just a suggestion. hope you feel better.

also, for core, new favorite exercise is windshield wipers. challenging, relatively unloaded, and easy to progress (i.e., start in a tuck with small range of motion and then gradually work on extending your legs and your ROM). added bonus of challenging grip.
Title: Re: Two Hands Two Feet
Post by: ChrisM on August 02, 2013, 10:55:52 am
Seconding the wipers! Started them a few weeks ago, good stuff.
Title: Re: Two Hands Two Feet
Post by: Coges on August 04, 2013, 08:32:59 am
plus keep working upper body. and maybe unilateral stuff for your legs until the realignment allows you to do bilateral stuff again? just a suggestion. hope you feel better.

also, for core, new favorite exercise is windshield wipers. challenging, relatively unloaded, and easy to progress (i.e., start in a tuck with small range of motion and then gradually work on extending your legs and your ROM). added bonus of challenging grip.

Thx. I actually don't feel too bad normally but definitely notice it post workout. Do have to be careful with upper body though atm too given the pelvis is affecting my spinal alignment too. I feel it sounds a lot worse than it is but and should be able to get in this week sometime to get the alignment done. I am being wary with the training given this alignment thing tends to happen to me a few times a year. My body responds well to treatment though which is a plus but I don't want to have to rely on getting alignments done every few months.

Will give the windshield wipers a go. I really don't do any core work now which I'm really learning is probably a bad thing. Also, got myself Kelly Starrett's book (still working my way though) and have already picked up some key items to get cracking on over the next couple of weeks.

You sound like you've had some good results from it.
Title: Re: Two Hands Two Feet
Post by: Coges on August 04, 2013, 08:36:53 am
Seconding the wipers! Started them a few weeks ago, good stuff.

Nice. I'll definitely give them a go.
Title: Re: Two Hands Two Feet
Post by: Coges on August 06, 2013, 02:20:45 am
Ball game last night. Played rather well despite the pelvis situation. The other team's big guy had no idea what he was doing so was relatively easy game. We won by 39 and I had 19 with probably 15-20 rebounds. Feel pretty banged up though today. Aiming to get into Osteo early next week. Have lost 4-5" off the vert easily maybe more. Also my sprinting speed just wasn't there. Didn't try any dunks last night. Just not worth it. It seems the brunt of the force here is felt in my calves, ankles and feet which is shit considering my ankles are relatively dodgy anyway.
Title: Re: Two Hands Two Feet
Post by: Coges on August 14, 2013, 06:21:42 pm
Ball game on Monday. We won by 9 in the end but it was a tough one. We got away early and were up by 15 but they reeled us in to around 4 points late. The fouls commenced trying to stop the clock and close the gap and thats where we got it back out to 9. I had 11 points but should have had in the 20s. I'm normally an ~85-90% free throw shooter. I hit 1 from 6 including an air ball. No idea what was going on there. Also got absolutely raped in the key on the offensive end and with only 1 ref on the night they didn't call much. My arms look like I've been cutting myself it's ridiculous.
Again didn't attempt any dunks. Feel like my vert is down a fair bit on normal but was still effective on the rebounds which probably says more about my opponents than it does about me. I seem to be able to out rebound most guys in the league even if I'm missing out on a few inches here and there.

Good news is though I've booked in to see my Osteo on Friday. Will probably be the first of a few visits but am hanging to get this problem sorted out. Legs were rubbish the day after playing again and the left lat (where it inserts at the base of the ribs) is killing me. 
Title: Re: Two Hands Two Feet
Post by: Coges on August 14, 2013, 06:45:34 pm
14/08/13

Finally got back in the gym. Was going to wait till after I'd seen my osteo but thought I'd get in there and do something. Have been working through my goals/lack thereof and putting together a bit of a plan for myself too. Don't have it fully sorted but feel like I'm getting back on track. I have basically revised my whole training plan although the end result of my actual training doesn't look that different. Funny that.

Warm up- will be spending some decent time in this zone going forward
90/90 hip lift
Lunge iso hold- L-60s, R-40s (only had 30s rest between sets- will reverse order next time and see if R is weaker or it is the lack of rest)
Push up iso hold- 30s (want to build to 60s here)
rollover into v-sit x 10
mountain climbers x 10
pec and lat stretches
shoulder dislocations x 10
imitation snatch complex- am teaching myself the snatch and will be including this in all warm ups. Started with the bar when I should have started with a brookstick (will do that next time) as the back felt very susceptible on overhead squats
http://www.youtube.com/watch?v=qUL_mYxtHXY
(forgot to add hip flexor stretches in)

Squat
bar x 8
60 x 8
80 x 6, 6, 6

Incline Bench
bar x 8
40 x 8
60 x 6, 6, 6

Snatch Grip Deadlift
60 x 8, 8

Notes:
Warm up- felt good and ready to go post warm up. The snatch complex really had me breathing hard at the end and I know I got 75% of the technique wrong too.

Squat
The goal here is 8 reps and to build some work capacity so not taking as much rest between sets. I have adpoted a stance of just outside shoulder width with feet as straight as possible and a focus on really pushing out the knees. Legs weren't too bad but really felt the pressure and strain on the mid-lower back after 4 reps in each set. Fingers crossed this will be resolved once the pelvis issue is sorted.

Bench
I lose my strength here the quickest of any other lift. Felt ok without being stellar.

Snatch Grip DL
Am going to incorporate these for higher reps at a lower load and build from there. The grip will be the main issue here. Form was pretty good mobility of getting into position didn't seem to be an issue. Need to work on locking these out properly without  hunching a bit.

Overall- Not having done any training in 2 weeks I knew I would struggle. This coupled with an average of 4-5 hours of sleep a night (1 year old daughter) for the past few months really doesn't help things. All in all though good to get a nice light session to come back in on. Will add to that over the coming weeks and get some consistency going.
Title: Re: Two Hands Two Feet
Post by: Coges on August 18, 2013, 07:58:34 pm
Saw the osteo on Friday. As expected the body was pretty bad. She gave it a good working over and although some progress was made my left hip/lower back area was really stubborn. Back again this Friday for more treatment. Felt pretty sore afterwards and the mid back again is causing me issues. Overall I think this is probably the worst condition I've been in for a few years without any specific incident. Good though that I don't have a game this week so into the gym a few times to try and do what I can to sort it out.
Title: Re: Two Hands Two Feet
Post by: Coges on August 25, 2013, 08:39:23 pm
So I had a pretty awesome weekend  :pissed:

Started off all good with seeing the Osteo on Friday. She worked some of her magic and the body was feeling v good. She's been experimenting with different techniques and strangely enough she did some work on my liver meridian around the rib cabe and arm pit which released my extremely tight IT band. Mind = blown!

Normally I'd give the body a couple of days to settle but I felt so good I decided to get in the gym Sat morning and take advantage. Did an extended warm up, body felt nice and warm even though it was only about 10-12 degrees in the garage. Performed some warm up sets of deadlifts and did 3x5@100kg. Was super careful on these sets with my form and bracing and all the stuff you're meant to do. Then move on to do some front squats. I use just the bar and do I rep and have massive pain in the lower back. Now in the past I'd try and push it and work around this but with the way my body has been I called it a day. So fricken pissed.

One strange thing is that considering how cold it was I was wearing my full leg compression tights under my clothes. The only other time I have worn these whilst lifting I was squatting and had the same problem with my back. Didn't think about it at the time but when I sat down afterwards I remembered. Now I know that's a pretty tenuous link but quite the coincidence.

Considering my training (or lack thereof) lately I've come to the conclusion that I have pretty weak hams and upper back with tight hips. I don't think the lower back itself is the issue. I believe my lower back problems are all driven our of the hips and hamstrings. I do think any training I do from here has to be focused on getting myself healthy and up and running again at the expense of any real strength gains. I've had a lot of time to think about my training over the last couple of weeks and I have come to a realisation of sorts. I have always chased three numbers. A 200kg deadlift, 150kg squat and 100kg bench. This is under the assumption that something magical will happen once I reach these numbers. This has also been at the expense of conditioning work or dare I say it cardio. When I have been consistent I have done quite well with a deadlift of 160, squat of 140 and bench of 90. Really though for the amount of time I have been training it's pretty weak progress. Now do I really need to chase these numbers? Maybe. I'm sure I need to chase some numbers. Maybe these numbers, maybe not. Maybe these lifts and maybe others.

So what do I do from here? Really good question thanks for asking. I don't know yet but when I do I'll let you know too.
Title: Re: Two Hands Two Feet
Post by: LBSS on August 26, 2013, 11:21:16 am
Started off all good with seeing the Osteo on Friday. She worked some of her magic and the body was feeling v good. She's been experimenting with different techniques and strangely enough she did some work on my liver meridian around the rib cabe and arm pit which released my extremely tight IT band. Mind = blown!


i <3 voodoo magic PT shit. it's the best.
Title: Re: Two Hands Two Feet
Post by: Coges on August 27, 2013, 08:59:17 pm
Started off all good with seeing the Osteo on Friday. She worked some of her magic and the body was feeling v good. She's been experimenting with different techniques and strangely enough she did some work on my liver meridian around the rib cabe and arm pit which released my extremely tight IT band. Mind = blown!


i <3 voodoo magic PT shit. it's the best.

Isn't it? She's been doing it a bit lately so I'll see what she has in store for me next time.
Title: Re: Two Hands Two Feet
Post by: Coges on August 27, 2013, 09:07:32 pm
Didn't play ball on Monday night due to back. Our top scorer also didn't play and we were playing the top team (we're 2nd to them on ladder). We got smashed 61-16. Really felt for the guys who played but oh well.

27/08/2013

Back is still bugging me but I thought I'd better get into the gym to get it moving around and get some blood flowing.

Warm up
90/90 hip lift- 3x20s (not sure if these are really helping or not- don't think they're hurting so they'll stay for the moment)
Lunge ISO holds- 30s each leg
rollover into v-sit
yoga warrior 3 pose (don't really know how to describe this movement but osteo recommended)

Circuit- 3x8 with just bar
bent row
high pull
front squat
ohp
good mornings- hammies were super tight and sore so used the GM as a way to loosen and stretch. Worked really well.

Incline press
bar x 8
40 x 8, 8, 8
super conscious of back during these but they felt good. I used a slow tempo with a pause on the chest to reduce any bounce and chance of hurting the back more

BB Curls
3x12@20

Quick stretch and done. Back not feeling too bad and I'm hoping it'll get better as the week goes. I plan to do a few more sessions like this one to keep the body moving.


 
Title: Re: Two Hands Two Feet
Post by: Coges on September 01, 2013, 07:43:23 pm
31/08/13

Body was feeling pretty banged up but thought a lift would help ease the pain. Just can't seem to get it right these days. The back is still tender but it's now more in the hips.

Warm up
90/90 hip lift
ISO-lunge 30x each leg
rollovers into v-sit x 10
mountain climbers x 20
warrior 3 yoga pose 30s each leg

Circuit- 4x8xbar 60s rest
bent row
upright row
FS
OHP
BS
this felt ok.

Incline press
bar x 8
40 x 8
45 x 8, 8, 10

BSS (BW)
8, 8, 8

Curls
25 x 8, 8, 8

Push ups
15, 10, 5

Body felt really good upon finishing. Got the hips moving a bit better. Then went and sat in a car for 1.5hrs on way to a wedding. That did me no good in the back region. Wedding was great but could have dont without the car time.
 
Title: Re: Two Hands Two Feet
Post by: Coges on September 01, 2013, 07:55:02 pm
So I've been thinking a lot about where I'm going with all this training stuff. At the end of the day I've been taking 1-2 steps forward and 1-2 steps backwards for the last couple of years. This is all due to training consistency and injuries. I figure if I can put together some consistent training I will hit/exceed all my goals. So the plan is as follows:

- get injury free and try as hard as possible to stay that way through foam rolling/SMR/whatever
- two dedicated non-negotiable days in the gym per week. Day 1 Front Squat and Incline Bench/Day 2 Deadlift and OHP (each day I will do an additional assistance exercise for each lift)
- a third negotiable day in the middle which will be skill based and or maybe to finish with more conditioning stuff. I've been wanting to learn an olympic lift but also do more handstand work and levels and shit. This is the day to do this. Can even turn this day into bis and tris if I really want.
- accept the fact that I will need to do some focused conditioning/cardio/whatever work on a regular basis. As much as I hate it I'm always gassed at various stages of a basketball game. Really no point in having a decent vert if I can't use it 5 minutes into the game. I've always gotten around this cause I'm tall and will still out-rebound/block guys late into a game but really if my hops could hang around for a longer period I'd be a much more dangerous player. Realistically I think I can make good strength/vert gains whilst improving my work capacity/whatever.
- diet will be to facilitate strength gains without being too over the top. From now till Christmas I will use the time to build my strength back up. I then have a 4-6 week break from ball over Christmas which I will use to add some size.

And that's pretty much it. I've sucked pretty hard this year in terms of training. Have taken huge steps backwards but there's still a good 4 months left for me to make a good go of it.
Title: Re: Two Hands Two Feet
Post by: LBSS on September 02, 2013, 02:45:42 am
given my training pattern relative to my goals i'm the last person to be telling you this, but if you want to learn handstands or whatever you're better off doing it a little bit at a time, every day. your stamina will suck at the beginning anyway, so you might as well do a whole bunch of little chunks rather than having one day a week where you hate yourself because after 15 minutes you can't do it at all anymore.
Title: Re: Two Hands Two Feet
Post by: Coges on September 02, 2013, 07:50:51 pm
given my training pattern relative to my goals i'm the last person to be telling you this, but if you want to learn handstands or whatever you're better off doing it a little bit at a time, every day. your stamina will suck at the beginning anyway, so you might as well do a whole bunch of little chunks rather than having one day a week where you hate yourself because after 15 minutes you can't do it at all anymore.

Yeah good point. It's something I used to do quite frequently and have been wanting to add in for a while. The same is probably true for the levers and such. I'm probably better off doing small pieces inbetween other exercises rather than on a specific day. You've got me convinced (how easy was that).

Now what do I do on the middle day now? Guns it is!
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2013, 02:56:23 am
 :raging: So had a ball game last night. It's one I'd really rather forget. We're playing a team who we normally beat by 10-15 although they're not without skill. We only had 5 on the night and were missing our top scorer again. I picked up 3 super quick fouls (2 of them complete rubbish from a fat lesbian umpire) so had to play conservatively. I picked up a dumb one early in the 2nd half which was totally there. Then with 15 minutes to go the scores are around level and I have the ball on the three point line around 45 degrees. The guy in front of me is huge. And by huge I mean he's a fat fuck. He's prob 6ft tall and 120-130kg. I fake left and drive right and he manages to slide into the side of me as I go past. He knocks me into another of their players and the ref calls a charge on the first contact. A FUCKING CHARGE!!! Was so unbelievable that the other team even offered for her to reverse it and keep me on the court. She refuses, I sit the rest of the match and with 4 on the court we lose by 25. Just to add injury to insult their big guy landed square on my toe and forced the nail down into my big toe which is now all cut up and bruised. What a fantastic evening.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on September 03, 2013, 07:19:53 am
That fat guy should be playing rugby.
I can't remember ever being fouled out of a game but it must've sucked especially when the fouls are soft. Doesn't help playing without any subs either.
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2013, 08:19:21 pm
That fat guy should be playing rugby.
I can't remember ever being fouled out of a game but it must've sucked especially when the fouls are soft. Doesn't help playing without any subs either.

haha yeah he probably should. I suppose at least he's doing something.
It truly sucks especially considering I'm the only guy on the floor over 6ft. That also means I get most of the rebounds and am contesting most shots in the lane too which naturally brings more fouls. Only the second time in the last 2 seasons I've fouled out though so not too bad.

Our team is going through some changes atm too so will be an interesting season ahead. We're losing two of our better players including our top scorer. I have figured out the problem with the team though. I need to score at least 20-25 a game for us to win on a regular basis. Strangely enough when I was doing some ball practice during the week (mainly just shooting) I was averaging in the high teens without too much focus on taking heaps of shots. Who'd have thought that doing some practice would help me in a game situation  :o Haven't done that for a while and whilst I've had a couple of decent games the scoring hasn't been all that great. We have finals coming up (which we'll probably go out in first round) and new season starts in around 5 weeks so I have a bit of time to get the back fully healthy, pick up a bit more fitness and work on the skills some more. With a higher fitness base I should be scoring 20 minimum. If I contest nearly all rebounds I'll get a heap of 2nd and 3rd attempts. I probably only contest 50-65% of rebounds at the moment.
Title: Re: Two Hands Two Feet
Post by: Coges on September 04, 2013, 03:20:53 am
The Program
So here’s what I’m thinking going forward. As I mentioned previously I will have two non-negotiable days for my training. This is where I’ll do the bulk of the lifting that really matters. On the third (middle) day though I can practice things and get some additional work in. I also want to use this day to keep the back squat in the routine with a few singles/doubles/triples. I figure this shouldn’t take too much out of me if I keep the volume pretty low. This additional day I want to keep flexible should I become inspired to try out some new lift/skill/whatever. I have some short term goals too which will pretty much get me back to places that I have been before:

Short Term Goals (by Christmas):
Front Squat- 100 x 5
Incline Press- BW x 6
Chins – 10 continuous reps
Back Squat- 1x130
Deadlift- 3x150
Military Press- 1x70

Day 1- Tuesday
Front Squat- work up to top set of 3-5
Incline Press 3x6-8
Chins 25 reps total
RDL 3x8-12
Windshield Wipers 3x10
BB Complex or Hill Sprints
(complex = row, hang clean, FS, military press, BS, good morning)

Day 2- Thursday
Back Squat- work up to 1-3 sets of 1-3 reps (depending on how feeling on the day). To be heavy but not gut busting slam my head against a wall to get excited heavy
Handstand work
Front Lever work
BB Complex 5x3 (work up to a heavy set of 3 reps)
BB Curls 3x12
Push Ups 3xmax
3km run

Day 3- Saturday/Sunday
Deadlift- work up to a top set of 3-5
BSS 3x8-12
Military Press 3x5
Chins 25 reps total
Windshield Wipers 3x10
BB Complex or Hill Sprints
(complex = row, hang clean, FS, military press, BS, good morning)

As far as the reps go, on the main lifts when I hit the top number I will increase the weight (5kg jumps for everything but military press which will be 2.5kg). When I don’t hit the top number I will stay at that weight till I do. When I reach an appreciable level of strength I will most likely switch to a 531 style of programming for the reps and loading. I don’t think it’s worth it right now but believe I should make some solid progress over the next 3-4 months in the lead up to Christmas to get back to almost where I was before I can implement 531 style then.

I understand that I will not progress as quickly strength wise given the additional cardio/conditioning stuff I am doing but then again I don’t lift huge weights so really I’m sure I can make pretty good progress here. I’m pretty excited about adding in some running and sprints. I don’t think I’ve ever come close to overtraining in my life so I’m not really too worried about putting this in. I actually don’t think I could overtrain on this program. I will just need to pay extra attention to nutrition and recovery.

Recovery: I will aim to do some sort of stretching/SMR/foam rolling every day including pre and post training stuff.

Nutrition: I have been following an IF style of eating. The main problem here is that I get distracted during the day with work and don’t end up eating anything. Then when I get home I just don’t get the time to eat properly meaning some days I get 3,000-4,000 cals and others I get 1,500. I need to make a concerted effort to get around 3,000-3,500 every day. I’m sure this will do wonders for my strength and recovery.   

Plyos: will look at that again once I’m fully healthy and training consistently. I don’t see any need to incorporate just now. Will play it by ear and maybe add some after 6-8 weeks if all is progressing well.

Obviously on top of this I will be playing ball once a week and will probably have a shoot around once a week for 30-45 mins. LBSS had the insight to suggest I do more handstand and lever work throughout the week instead of consolidating it into one day. Originally I was sold and was going to intersperse it in between other lifts. Given my lack of ball skills lately I will actually dedicate this time to getting some ball handling drills in. Something I can quite easily spend a couple of minutes on between sets of the first 1-2 lifts each day. This should provide me with some good practice. I figure any practice is better than all the practice I haven’t been doing at the moment.

I think most of this makes sense. If you’ve got any feedback or think I’m an idiot please feel free to let me know. I’m sure there’s heaps of holes in my programming so would welcome some constructive criticism.
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2013, 09:39:37 pm
So late last week the body felt like a train wreck. Smashed the foam rolling, stretching, SMR, whatever else I could do. I have a feeling my main problem at the moment is super tight upper quads and glutes and a weakness in the hams.

Felt pretty good Saturday and decided to get in the gym.

7/9/13

Warm up-
90/90 hip lift
Iso lunge- 30s left and right
warrior 3 pose- 30s left and right

Front Squat
bar x 5
40 x 5
50 x 5
60 x 5

Incline Press
bar x 8
40 x 8
50 x 8
60 x 8

It's quite sad that my FS is the same weight as my incline bench but I really wanted to start out conservatively given the recent state of my back. I figure I should be able to add 5kg a week to the FS over the next few months. This would take me to around the 100 mark by Christmas. Will also be starting the deadlift off at 80-90kg. It's going to be hard on the ego but will be better for me long term. Will also give me some time to get the work capacity up whilst the weights are low.
Title: Re: Two Hands Two Feet
Post by: Coges on September 09, 2013, 10:50:54 pm
Ball game last night. Lost by 7 points. Another blow to my fitness chances. Hyper-extended my right knee with 2 minutes left in the game. Ridiculous amount of pain but no pops or crackles. Went straight off and iced it when I got home. Not a huge amount of swelling today and can walk pretty well. Some pain when bending it or walking down stairs but only a 5/10 on the pain scale. Fingers crossed some anti-inflams will help me get sorted but I'm not liking my chances of playing next week which is our first final. From the research I've done it looks like a 2-3 week standard even for just a minor hyper-extension.

If anyone else has had something similar please let me know what you did for recovery.
Title: Re: Two Hands Two Feet
Post by: Coges on September 10, 2013, 11:30:45 pm
Knee update- Knee is feeling somewhat better. Still some pain when bending the knee with weight on it but much less so than yesterday. Fingers crossed I'll be good to go by Monday. Will be in the gym tonight so will steer clear of squats but will try out some RDLs to get the hams and glutes going.
Title: Re: Two Hands Two Feet
Post by: Coges on September 15, 2013, 10:29:54 pm
15/09/13

Finally got in the gym again. Compromised training given my knee and back but managed to get something done.

Warm up

RDL
bar x 10
40 x 5
50 x 5
60 x 5, 5, 5

Incline Bench
bar x 10
40 x 5
50 x 5
60 x 5
65 x 5
50 x 10, 10, 7

Chins
Small sets up to 14 reps before back started to nag at me. Am super conscious of the back atm so called it off.

Did some dribbling drills inbetween sets. I'm actually worse than I thought. Don't really notice during a game as most of my dribbling is 1-2 dribbles then a shot. At least the practice should get me somewhere then.
Title: Re: Two Hands Two Feet
Post by: Coges on September 16, 2013, 07:58:51 pm
Last game of the season. We lost the elimination final by 8 points. That makes 4 losses in a row I think. Doens't help that I've been injured. Could only run and jump at about 65-70%. As a result I had a few fouls from situations where I'd normally block someone or move to the correct position a bit quicker. Had 9 points but again didn't contest too much inside the paint. Am looking forward to the 3 weeks off to give the body a rest and get some quality lifting in. Knee is pretty painful today but hopefully pulls up well by the weekend. It's bizarre but I haven't dunked a ball in about 5-6 weeks. With the back and knee recently it just hasn't felt good.
Title: Re: Two Hands Two Feet
Post by: Coges on September 19, 2013, 08:21:40 pm
So in another minor setback I have seemingly sprained the big toe on my right foot. The same toe got absolutely crushed a couple of weeks back during a game and then has been knocked around a few times since. Didn't really feel it getting knocked on Monday night and Tuesday it was all good but Wednesday and yesterday I couldn't walk on it at all. Had massive pain throughout the whole foot yesterday and figured I must have broken something. Got it checked out yesterday and the doc said it was just badly sprained and shouldn't be broken.

In a fortunate twist I soaked it in some super hot water yesterday arvo (which fricken killed) and that seemed to have caused the blood that was under the nail to actually loosen and bleed out (disgusting I know). Woke this morning and feels a million times better so fingers crossed it's good to go by the weekend.
Title: Re: Two Hands Two Feet
Post by: Coges on September 22, 2013, 07:55:11 pm
21/09/13

AM:
Did the 1000 steps in the morning. Basically a 1.8ish km stair trail in the Dandenongs of outer Melbourne. Is easy in some places and quite steep in others. Walked it twice which was a nice way to warm up the knees and hips and got a good puff going on. There's a 1.8k incline trail which I will look to start running over the next couple of weeks. I walked the trail on the way down and it felt great on the quads and hams. It's quite steep so I had to keep the knees a bit bend throughout. Almost felt like the same action as doing backwards sled pulls.

PM:
Body felt great so jumped in the gym for a quick sesh.

Front Squat:
bar x 5
40 x 5
60 x 5
70 x 5

Incline Bench:
bar x 10
40 x 5
60 x 3
67.5 x 5
50 x 10, 10, 10, 10

FS felt pretty strong. Filmed the last two sets and form seems to be ok. I'll post a vid when the weight gets a little heavier. Had my 3 year old son telling me I was doing it just right throughout the 70kg set so I must be going ok.
Bench was good. 67.5 was hard but got all reps without risk of failure. Will aim for 70 next week which might just be a PR on the incline bench.

*Edit- Toe, back and knee all felt pretty good. Cut away a fair bit of nail on toe to give some relief. Glad I've got a few weeks off ball to save it from getting smashed again. Quite sore in hips, adductors and quads today with a little pain in right knee but all in all feeling quite good*
Title: Re: Two Hands Two Feet
Post by: Coges on September 23, 2013, 07:26:55 pm
23/09/13

Had time for a quick sesh. Am getting some momentum back now which is great. Just need to keep it going. Need to keep an eye on the diet though. I am 94kg atm which is high with my current bodyfat. May need to drop some soon but don't want to intefere with my strength right now.

Warm up

Back Squat
bar x 10
40 x 8
50 x 6
60 x 5
80 x 3
100 x 2

Complex (row, hang clean, FS, push press, BS, GM)
8 reps @ bar
5 reps @ 30
4 reps @ 40

The squat felt good. Everything went up pretty easy. I am taking this progression slowly though and plan on 130kg by Christmas so I've given myself plenty of time to get there.
I had another two sets planned for the complex but had to call it early for a family dinner. My push press sucks major balls at the moment. It's all a practice/technique thing with me though. The rack position was shit but I know in a few weeks with some more work on it I'll be fine.
Title: Re: Two Hands Two Feet
Post by: Coges on September 23, 2013, 08:02:58 pm
I have shelved the snatch from my program for the moment. Really need to focus on the basics of training 2-3 times a week and making up some lost ground before I get too tricky. Thinking I will add some jumps in once I get some strength back instead of trying to teach myself a relatively complex lift when I probably don't need it.
Title: Re: Two Hands Two Feet
Post by: Coges on September 26, 2013, 07:40:18 pm
26/09/2013

Bodyweight- 92.2
Injuries- None
Fatigue- None
Motivation- pretty high

Warmup and stretches

Deadlift-
60 x 5
80 x 5
100 x 5
120 x 5

Incline Press-
bar x 6
40 x 6
50 x 6
60 x 6, 6, 6, 6

BSS
bar x 8 x 3

Was an interesting training sesh. My wife was out so I was looking after the kids. The youngest (13 months) had just gone to bed and I had my son (nearly 4) with me in the garage/gym. I had the baby monitor on so I could keep an eye on our daughter and as we normally do when she goes to sleep we have some music on for her. So whilst I'm warming up and doing deadlifts I am listening to twinkle twinkle little star on repeat. Bizarre given my usual musical appetite.

Either way the deads felt good. For some reason the last time I did them I tried widening my stance. Totally fucked my shit up and no wonder I hurt my back. Adopted my normal width stance last night and it felt great. 120 for 5 felt heavy but then again I haven't done deads consistently for ages so was pretty happy. 150 for 3 is definitely a legit goal by Christmas.

Am going to use a barbell for BSS. I have olympic dumbells which sounds great in theory but the collars I have are shit and keep sliding off. Figure if I start light with the bar I will get used to it and will be able to balance it ok. I didn't have any balance issues last night so fingers crossed won't have any when I start adding weight.

Have gotten in the gym 3 times this week which is great so just have to keep the momentum going. Will be using the full template I outlined earlier next week so pretty stoked so far.
Title: Re: Two Hands Two Feet
Post by: Coges on September 29, 2013, 08:29:58 pm
So went for a 3k run with the wife yesterday. We went to the Dandenong Ranges in outer Melbourne to the place where I did the 1,000 steps. The plan was to run up a relatively steep 2.5k trail and call it a day. Well we got about 120m up the track and realised what a bad decision I had made.

(http://timothylam.files.wordpress.com/2013/02/wpid-20130217_155636.jpg?w=584)

That is the trail right there. It's pretty much that steep for 2.5k. I still maintain I'd like to build up running it but it won't be happening anytime soon.

So we did about 1k as a warm up and found another track which had nice less steep hill and I did a few sprints on that and a couple of k's worth of jogging. It's a start and I'm never going to run over 5k but don't see the harm in shorter runs like this. No doubt it'll be good for my overall fitness.
Title: Re: Two Hands Two Feet
Post by: Coges on September 30, 2013, 07:57:24 pm
30/09/13

Bodyweight- 93.1
Injuries- None
Fatigue- quads and hips a little from yesterdays run
Motivation- High

Warm up (haven't been doing such a lengthy warm up as before. need to find a nice balance here)

Front Squat-
bar x 5
40 x 5
60 x 5
70 x 5
75 x 5

Incline Press-
bar x 5
40 x 5
50 x 5
60 x 3
70 x 5
52.5 x 10, 7, 8, 5

Chins-
3, 3, 3

RDL-
70 x 8, 8, 8

Windshield Wipers (tuck position)
10, 10, 10

FS felt pretty strong. I also had some great encouragement from my son telling me I was doing the wrong exercise followed up by you're not lifting enough weight. Motivational stuff right there  ;D
Came off the third set of chins (had 10 planned) with my left wrist killing me. No idea what happened but it doesn't like being moved to the left right now.
I don't know how to count reps on the wipers if both sides are 1 rep or each side is a rep. Either way I counted each side as 1 rep and realised that my core is pretty damn weak.
Title: Re: Two Hands Two Feet
Post by: Coges on October 01, 2013, 08:18:20 pm
1/10/13

100 push ups- Don't know why but I felt like busting out some push ups before dinner.

That is all.
Title: Re: Two Hands Two Feet
Post by: Coges on October 02, 2013, 08:06:52 pm
02/10/13- Training sesh no. 5

Bodyweight- 92.5
Injuries- None
Fatigue- Quads, hips and upper back
Motivation- Pretty decent

Warm up-

Back Squat
bar x 5
40 x 5
60 x 5
80 x 3
90 x 3
105 x 3, 3

BB Complex- Bent row, hang clean, FS, OHP, BS, Good morning
bar x 3
30 x 3
40 x 3
50 x 3

BB Curls
3x12@25

Push Ups
16, 15, 10

Windhield Wipers (legs tucked)
10, 10, 10

Squat felt pretty good. Would have been good for 5 reps on each set but I'm intentionally holding myself back on this one. No doubt I will need to increase volume in time but the main focus at the moment is to get the FS over 100kg so until then I will be keeping the BS stuff to a minimum. Liked the additional couple of sets for technique practice though. Given the reps are so low I will continue to do this as the weights increase. Will prob add another set of 3 at the end to give me around 10 working reps all up.
Had another set planned for the complex at 55 or 60kg. Nearly dropped the bar on my head when I went from OHP to BS so thought it best to give it a miss. Definitely had the heart pumping though.
Have pushed the handstand and lever practice back for a week. Left wrist is still a little dodgy after Monday night so don't want to place too much stress on it as ball kicks off again in 4 days.

Overall rating- 7.5/10
Not the best session I've ever had but I'm super motivated at the moment and am loving getting in the gym. I've found a schedule that fits in the family and work committments and makes training on a consistent basis a reality. I almost feel like this is my 5th ever training session as everything is falling into line. Fingers crossed that continues to work once ball starts again next week.
Title: Re: Two Hands Two Feet
Post by: Coges on October 06, 2013, 07:01:08 pm
05/10/13

Bodyweight- 92.5
Injuries- None
Fatigue- None
Motivation- Ugh

Warm up

Deadlift-
60 x 5
80 x 5
100 x 5
125 x 5

OHP-
bar x 5
25 x 5
30 x 5
40 x 5
45 x 5

BSS-
25 x 8, 8, 8

Windshield wipers-
10, 10, 10

This session pretty much sucked motivation wise. I'd been driving around all day for a kids party (4hrs driving total) and had salt and vinegar chips and a red bull on the way home shortly before training. Not the best pre-workout fuel going round.

Deadlift- Videoed the last set and can see that my last 3-4" of ROM at the bottom I'm rounding the back a little. I can feel it when I'm lifting and although it's not major rounding I def want to get it sorted. I think dropping the hips a little combined with some thoracic mob work will do wonders. I seem to be hunching a little which is a problem I've always had.

BSS- Every first set with my right foot up at the back I get foot cramps. Ridiculous. After set 1 it's all good though.

Wipes- I'm doing the same number of reps here from workout to workout but getting much more control and height of knees and hips. Will start to extend the legs a little soon too.


Title: Re: Two Hands Two Feet
Post by: Coges on October 06, 2013, 07:12:10 pm
06/10/13

Bodyweight- 93.5
Injuries- None
Fatigue- legs, hips, glutes, upper back
Motivation- pretty high

Warm up-
Ran the wife through a series of lifts as she's getting into the weights. Served as a pretty good warm up

Front Squat
bar x 5
40 x 5
60 x 5
70 x 3
80 x 5

Incline Press
bar x 10
40 x 5
55 x 5
67.5 x 5
70 x 7

RDL
70 x 10, 10, 10

Incline Press
52.5 x 10, 10, 10, 7

Windshield Wipers
10, 10, 10

FS- felt pretty good. Was hard but then again wasn't hard. Legs were pretty tired from yesterday so no doubt that didn't help but I don'tfeel they're the limiting factor at the moment. Also now know how my wrist is getting sore. When I rack the bar my elbows are a little close forcing my wrists out at an odd angle. Will fix for next time.

Incline Press- Had originally planned to do more reps at 70 as last weeks were pretty ugly towards the end. Got my warm up all wrong here thinking I was going to go for 72.5 (even then 67.5 would have been shit too). Still did 70 and got 7 reps so not too bad.

RDL- after deads yesteday these were interesting. Legs were fatigued but these provided a nice stretch. I'm trying very hard to go with full control and keep these close to the body. I'm also only going just below the knees and will improve ROM in due course.
Title: Re: Two Hands Two Feet
Post by: Coges on October 06, 2013, 07:16:49 pm
Hav my first ball game back tonight which should be interesting. Haven't done anywhere near as much bball conditioning/skills work as I would have liked but what can you do. This will be my last season for a while and I'm going to just enjoy it. We have some new blood who are just a bit shorter than me so the extra height should really help. Will also routinely have 7 players so I might even get some rest time during the game.

Interestingly enough I've put on some upper body size (haven't measured lower body) in the 3 weeks or so. It's been more of a concerted effort at the dinner table plus the training. Have put 1.5 inches on the arms and nearly 2 on the chest. I just hope going back to ball doesn't diminish those gains. Also hope it doesn't fuck with my training at the moment as I'm in good rhythm. Either way relatively excited to get back to playing.
Title: Re: Two Hands Two Feet
Post by: Coges on October 07, 2013, 06:49:55 pm
So first game back last night. It's strange that in a post in Entropy's log I basically chastised him for wanting to be a great ball player without playing ball. The last couple of weeks though I've been enjoying training so much I was hesitant going back to play last night thinking how it would affect my training and recovery, even though I still love playing and want to get better in the short term. Anyway my fears were proven correct to a degree. We had a slow start which wasn't surprising after 4 weeks off. I was having a pretty good impact and had 8 points early on till I got a massive corky on a drive through the key. The guy slid across on the drive and led with his knee. No foul called even though after he corked me he tripped me too. It seized up after a few minutes and although I could still waddle and jump off two (albeit far lower than my usual height) I played out the game being far less effective than I otherwise would have been. We only had 5 too which didn't help and ended up going down by 7. Not a great way to start the season but we should improve from here.

My concern from here is how I manage the corked thigh and how it affects my training. I'm struggling to walk today so not sure if I'll be squatting again this week. Was thinking I can do rack pulls instead of full deads and maybe hip thrusts to see out the week. Then start again next week. Any suggestions would be welcome.
Title: Re: Two Hands Two Feet
Post by: Coges on October 11, 2013, 12:06:18 am
9/10/13

Trained upper body only. Quad is still barely moving and giving me all kinds of trouble. Will rest it a few more days and see how I pull up.

Incline Press-
55 x 10, 10, 10, 10, 10

DB Row
22.5 x 15, 15, 15, 15, 15

OHP
40 x 6, 5, 6, 5,

Bent Row
50 x 10, 10, 10, 10

BB Curl
30 x 8, 25 x 10, 20 x 10

Push Ups
15, 10, 8

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on October 11, 2013, 12:08:49 am
11/10/13

Quad pain and tightness has now moved from the outside to right in the middle about halfway down. The pain is about a 5/10 but is still worrisome. Training tonight and will aim to do some deads/rack pulls and maybe some back squats but will see how I go.

If I'm no good on Monday I'll give the game a miss. It's only the grading games at the start of the season so nothing too special.
Title: Re: Two Hands Two Feet
Post by: Coges on October 11, 2013, 08:32:31 am
11/10/13

Quad is still giving me the shits. Walking is a bitch but I can deadlift and squat. Did some deads tonight and it felt great.

60 x 5
80 x 5
100 x 5
115 x 5
130 x 5

Didn't get time for anything else.
Title: Re: Two Hands Two Feet
Post by: LBSS on October 11, 2013, 10:19:31 am
rest and (http://a3.zassets.com/images/z/2/4/4/7/1/7/2447170-p-MULTIVIEW.jpg) all around but not on the painful area. IT band, VMO, hamstrings, hip flexors and glutes.
Title: Re: Two Hands Two Feet
Post by: Coges on October 13, 2013, 11:09:21 pm
Yeah good call. I've pretty much avoided anything on the quad and even IT band as that's where the bruising orignally was. Probably haven't done as much as I should have though. It's about 80-90% now though. May or may not be playing ball tonight depending on how good it feels. If I don't play I'll definitely lift though and test it out that way.
Title: Re: Two Hands Two Feet
Post by: Coges on October 14, 2013, 09:05:46 pm
Ended up playing last night. I made a call earlier in the day to not play but changed my mind at the last minute. Glad I did cause I feel better for the run. We went down by 6 which wasn't a bad result given we gave them a 15 point headstart after about 10 minutes. The quad felt pretty good although my speed was definitely down. Vert wise I was down a bit but still got up in patches. I need to incorporate some movement efficiency or low grade plyos or something to my training though. I don't feel springy at all these days on the court. Having said that I did have 6 blocks. My timing was spot on though more so than getting up too high.

Will train tonight and see how I go.
Title: Re: Two Hands Two Feet
Post by: Coges on October 15, 2013, 08:41:46 pm
16/10/13

Didn't get as much time as I would have liked in the gym but still got the main lifts in.

FS-
bar x 5
40 x 5
60 x 5
80 x 5
90 x 5

Incline Press
bar x 10
40 x 5
50 x 5
65 x 3
72.5 x 5
60 x 8, 8

*Edit- Ab wheel from knees 7, 5- I really suck at these. Tried one from standing and nearly faceplanted*

Was meant to go for 85x5 on FS. Mixed up the plates during the warm up sets and got to 80 for 5 instead of 75. Figured I'd go for 90 then for the top set. Wasn't too bad. Felt it in the upper back on the left hand side but the legs were pretty good.

Will go for 72.5 on bench again next week. Got 5 reps but the last 2 were ugly.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on October 16, 2013, 01:12:54 am
A lot less strain on the lower back doing front squats ay
Title: Re: Two Hands Two Feet
Post by: Coges on October 16, 2013, 01:17:40 am
Update on goals:

My main goals leading up to Christmas were:

Front Squat- 100x5
Incline Press- BWx1
Back Squat- 130x1
Deadlift- 150x3
OHP- 70x1
Chins- BWx10

So far so good.

Front Squat- 90x5 which I forgot to mention above is a  :personal-record: +10kg in 2.5 months should be a breeze
Incline Press- 72.5x5 (est max of 85ish)
Back Squat- 105x3 (est max of 115ish- I see 130 as very doable, especially if the FS keeps going up)
Deadlift- 130x5 (+20kg in 2.5 months should be doable)
OHP- 45x5 (est max of 52ish- +18kg in 2.5 months will be a stretch)
Chins- who knows. With some dedication and frequent practice maybe I'll get 10 by Christmas. Of all the goals this has the least priority.
Title: Re: Two Hands Two Feet
Post by: Coges on October 16, 2013, 01:18:35 am
A lot less strain on the lower back doing front squats ay

No doubt. I have to admit I like them but I think back squats are more fun. Maybe my mind will change the heavier I go though.
Title: Re: Two Hands Two Feet
Post by: Coges on October 18, 2013, 01:40:15 am
17/10/13

Bodyweight- 93.1
Injuries- Left quad still a little tight from corky
Fatigue- None
Motivation- Yep not too bad

Warm up
Did an extended warm up tonight with some ankle hops and tuck jumps- Felt pretty good afterwards

Back Squat
bar x 5
60 x 5
80 x 3
100 x 2
110 x 3, 3, 3

Curls-
30 x 10, 10, 10

Push Ups
20, 10, 13

Another quick one although pleased with the way the squatting is coming back. Also did some work on the front lever inbetween sets. Bloody hard.
Title: Re: Two Hands Two Feet
Post by: entropy on December 11, 2013, 04:20:55 pm
How did I miss all these FS PRs ppl have been making. Good job coges. Hope you're still kicking ass.
Title: Re: Two Hands Two Feet
Post by: Coges on June 01, 2014, 08:19:19 am
How did I miss all these FS PRs ppl have been making. Good job coges. Hope you're still kicking ass.

Thanks mate. haha. Sorry for the delay in responding. It's been a while.
Title: Re: Two Hands Two Feet
Post by: Coges on June 01, 2014, 09:07:51 am
And...I'm back.

Took a while off. Training sucked for a while. Knee sucked for a while. Have quit basketball for now. Knee is pretty solid. Am back into training. Loving it.

Trained tonight.

B3W
Week 5
Session- 19

Warm up-
Joint rotations
Leg and arm swings
Push ups- 15, 15
BW Squats- 15, 15
Inverted Rows- 15, 15

Front Squat-
bar x 5, 40 x 5, 50 x 5, 65 x 5, 82.5 x 5

OHP-
bar x 4, 35 x 5, 47.5 x 5, 5 (2 were push press), 5 (3xPP)

Unilateral Floor Press-
20 x 10, 10, 10
Title: Re: Two Hands Two Feet
Post by: Coges on June 01, 2014, 09:37:34 am
So as far as a training philosophy these days I'm going for a bit of a more relaxed approach.

For the first time in my life I've actually paid for and bought into a program. It's written by Anthony Mychal who some of you may be familiar with but I don't believe it's been fully released yet. I've never identified with the ideals/background/goals and aspirations of a "trainer" (that feels like a poor choice of word) more so the whole thing made a lot of sense to me. Given all the programs I've "acquired" over the years, actually paying for one brings with it a commitment that I'm enjoying.

With the book there are three main programs depending on your level with each having different plug ins, etc. Very cool stuff. My training at the moment is set up as follows:

Day 1- Squats and presses:
Squat- 4 warm up sets, 1 top set of 5
Incline press- 2 warm up sets, 3 sets of 5
Dips- 3 sets of 6-8
Optional- Abs

Day 2- Pulls:
Deadlift- 4 warm up sets, 1 top set of 5
Weighted Chins- 1 warm up set, 3 sets of 5
Curls- 3 sets of 8-10
Optional- Abs & Forearms

Day 3- Squats and presses:
Front squat- 4 warm up sets, 1 top set of 5
OHP- 2 warm up sets, 3 sets of 5
Unilateral Floor Press- 3 sets of 8-10
Optional- Abs

Day 4- Pulls:
Snatch Grip Deadlift- 4 warm up sets, 1 top set of 5
Barbell rows- 2 warm up sets, 3 sets of 6-8 reps
Pull ups- 30-50 reps (as many sets as required)
Optional- Abs & Forearms

So far so good. I'm in week 5 and absolutely loving it. The idea behind the program is to be able to train and do another activity without compromising on recovery. Now Anthony tricks and I've just returned to martial arts (Hapkido) so it's working in pretty well. There are optional add-ons for Olympic lifting/gymnastic/advanced bodyweight skills and a hypertrophy add-on coming soon. I'm really happy as it is at the moment given I'm really just fully getting back into training.

All up I still have lifting and vert goals. Not too much has changed on that front even though I'm not playing ball anymore. What has changed is the urgency of the goals. I'm taking a more relaxed approach to timeframes and progress which is taking the pressure off somewhat. So the goals are:

BS- double bodyweight (hoping bw to end up around 100 so that would mean 200kg)
Deadlift- 2.5bw
Front squat- 1.5bw
Incline Press- eh who really cares- I want a big upper body but for me I don't think that will mean a huge bench. Dips and chins probably more important for that.
Chins- +25kg
Front lever- this is one of my chosen ab exercises. Still in the tuck portion of the progression but working on it.   

Vert- Anything over 30" off two feet will be great anytime soon. I haven't done a whole lot of jumping over the last 6 months so I'm sure it will take some time. In addition to doing Hapkido I am starting to do some tricking too which is quite an explosive activity so I'm not doing any specific jumping exercises. Haven't shot a ball since I stopped so don't even know if I can still dunk. Will hopefully try over the next couple of months just out of curiosity.
Title: Re: Two Hands Two Feet
Post by: Coges on June 02, 2014, 08:33:12 pm
2/6/14

B3W
Week 5
Session 20

Warm Up
Joint rotations
Leg and Arm swings
Push ups- 15, 15
BW Squat- 15, 15
Inverted Row- 15, 15

Snatch Grip Deadlift
bar x 5, 40 x 5, 60 x 5, 82.5 x 5

Barbell Row
bar x 8, 40 x 8, 60 x 8, 8, 8

Pull Ups (aim for 30-50 reps)
7, 5, 3, 4, 5, 4, 4, 3, 4, 4, 3 (46 reps total)


Will make a concerted effort to get more ab & grip work in going forward. Will be doing front lever progression, ab circuit and farmers walks variations for grip.
Will also be tracking weight and calorie intake each day to make sure I am getting enough food in.
Title: Re: Two Hands Two Feet
Post by: Coges on June 04, 2014, 08:41:35 am
B3W
Week 6
Session 21
Weight- 90kg
Total Cals- 3,976

Warm Up-
Average at best

Squats-
bar x 5, 40 x 5, 60 x 5, 80 x 5, 105 x 5

Incline bench-
bar x 10, 50 x 5, 70 x 3, 4, 2

Ring Dips-
8, 8, 5

A pretty shit session. Squats were passable. Filmed the top set and it looked ok. Felt average to ok so I suppose I can't complain too much.
Never felt it in bench though. Will probably need to make smaller jumps in the warm up next time. Didn't have any real tightness. First time benching with the safety bars set too. Was pretty off putting but I'm sure I'll get used to them.

All in all an average night but I'll put it to the side and move on. Deadlifts tomorrow night.
 
Title: Re: Two Hands Two Feet
Post by: Coges on June 05, 2014, 08:11:47 am
5/6/14
90.1kg
Total Cals- 3,700ish

Foam rolled the shit out of my quads, IT bands and lats. Also using the lacrosse ball on my feet which frees up the calves nicely too.
Title: Re: Two Hands Two Feet
Post by: Coges on June 06, 2014, 08:36:27 am
06/06/14
B3W
Week 6
Session 22
Total cals- 3,250

Warm up-
Joint rotations
Leg & Arm Swings
Push Ups x 30
BW Squats x 30
Inverted Rows x 30

Deadlift-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 130 x 5

Chins-
bw x 5, +3.75 x 5, 5, 4

BB Curls
32.5 x 10, 8, 8

Tuck front lever-
10s x 5

Kip ups x 6

Deadlifts felt great tonight. 130 pretty much flew up. Am pulling double overhand on all sets and will continue this way for as long as possible.
Chins were odd. I don't think my less than stellar diet of late has helped me in this regard.
Kip ups were pretty easy too which is great given I haven't done them for so long. A nice little skill to have.
Title: Re: Two Hands Two Feet
Post by: Coges on June 08, 2014, 08:25:21 am
8/6/14
B3W
Week 6
Session 23
Weight- 91.7

Warm Up-
Joint rotations
Leg & Arm Swings
Push ups- 10, 10, 10
BW Squats- 10, 10, 10
Inverted Row- 10, 10, 10

Front Squat-
bar x 5, 40 x 5, 50 x 5, 60 x 5, 85 x 5

Military Press-
Bar x 5, 40 x 5, 47.5 x 5, (4,1), (3,2)- 2nd no in brackets is push press

Unilateral Floor Press-
20 x 10, 10, 10

Kip ups-
10

Ab circuit-
2-3 mins

Squat felt pretty good. 85 was difficult but I was pretty calm during the workout today. Not pumped at all.
Form was good on floor press so will increase weight next week.
Kip ups are getting better. Will move to no handed ones soon.
Ab circuit involved v ups, lemon squeezers, plank to push ups, side plank bends, etc. All the stuff I'm horrible at but working on. I've based this on a gymnastics core circuit which is fucking hard, for me at least.
http://www.youtube.com/watch?v=Stdb6acajX4
 
Title: Re: Two Hands Two Feet
Post by: Coges on June 09, 2014, 07:51:16 pm
9/6/14
On top of no sleep thanks to the kids I ended up with a crick in the neck. Fucking fantastic!

Was scheduled to do snatch grip DL, rows and pull ups. Have decided to skip training day, have a rest day tomorrow and just move on with the program.

First day I've skipped in 6 weeks which is a bitch but I'll get over it.

Still did heaps of stretching and foam rolled legs and back again.
Title: Re: Two Hands Two Feet
Post by: Coges on June 11, 2014, 08:55:58 pm
11/06/14
B3W
Week 7
Session 24
Weight- 92.0

Warm Up-
Joint rotations
Push Ups- 15, 15
BW Squats- 15, 15
Inverted Row- 15, 15

Squat-
Bar x 5, 40 x 5, 60 x 5, 80 x 5, 107.5 x 5

Incline Press-
Bar x 5, 40 x 5, 55 x 5, 70 x 4, 3, 3

Ring Dips-
8, 8, 7

Tuck front lever-
5 sets at 15s

Ab circuit-
3 minutes

Squat felt solid. Top set was hard but at no stage did I feel like I was going to fail. Looking forward to getting back to my previous best of 125 for 5 in a couple of months time. Fingers crossed.
Incline press suffered again although I got more reps than last week. Neck is still not 100% so that could have contributed and also think my lacklustre diet hasn’t helped me in this regard. I will give it 1 more crack next week and if I don’t get 5 reps on at least one set will drop back to 67.5.
This ab circuit is soooo fricken hard for me but I’m getting better. Will keep at it as it obviously shows what my deficiencies are.
Title: Re: Two Hands Two Feet
Post by: Coges on June 11, 2014, 09:00:10 pm
Need to improve on the consistency of my diet. I love IF style eating (16/8) but am struggling to get all cals in during the evening so am just going to calorie cycle for the moment eating whenever till I get some consistency and then add it carb back loading along with IF again down the track.

Worked out that I need about 2,400 cals per day (BW in lbs x 12). I want to try a bit of a recomp so am going to shoot for 3,000 cals on training days and 2,000 on rest days. Should be pretty easy to do. Obviously clean eating preferred and I've only drunk alcohol once in the last month so that shouldn't be a problem.

I know it's arbitrary but I want to get my bf tested over the next two weeks to see where I stand. Should be interesting.
Title: Re: Two Hands Two Feet
Post by: vag on June 12, 2014, 06:14:27 am
Worked out that I need about 2,400 cals per day (BW in lbs x 12). I want to try a bit of a recomp so am going to shoot for 3,000 cals on training days and 2,000 on rest days.

I am interested in this approach. Have you ever tried it again? How did it work for you?
Title: Re: Two Hands Two Feet
Post by: Coges on June 12, 2014, 10:35:50 pm
Worked out that I need about 2,400 cals per day (BW in lbs x 12). I want to try a bit of a recomp so am going to shoot for 3,000 cals on training days and 2,000 on rest days.

I am interested in this approach. Have you ever tried it again? How did it work for you?

Did a version of recently. Was 2,000 cals on rest days and 2,500 on training days. Wasn't training as intently or frequently as I am now and lost fat pretty quickly. I did that when I was rehabbing knee so wasn't squatting or deadlifting either. The main downside to this is I also lost a lot of lower body mass.   
This is also part of the reason I want to get BF done so I have a little evidence of whether it works or not.
Title: Re: Two Hands Two Feet
Post by: Coges on June 13, 2014, 08:20:16 am
13/06/14
B3W
Week 7
Session 25
Weight- 89.5
Total Cals- 2,919

Warm Up-
Joint rotations
Push ups- 10, 10, 10
BW Squat- 10, 10, 10
Inverted Row- 10, 10, 10

Deadlift-
60 x 10 (RDL), 80 x 5, 100 x 5, 132.5 x 5

Weighted Chins (Rings)-
bw x 5, 5
3.75 x 5,5, 3

BB Curls-
bar x 10, 32.5 x 8, 30 x 6, bar x 8

Deadlift felt weird at first and almost hard at 80 but 100 flew up and 132.5 felt pretty good...see vid below
http://www.youtube.com/watch?v=m_YNfn0kQ94

Chins- haven't been doing enough warm up sets so added another set of 5 at bw in tonight. Made that third set harder no doubt.

BB Curls- For the first time ever I taped myself doing curls. Wanted to check out the gunz  :P no doubt. The bar has always felt heavier on the left side and noticed through the video that my left elbow is coming away from the body and the shoulder is coming up at the top of the movement. Stripped the weight back a bit and tried again- no good. Stripped it right back to just the bar and tried to focus on keeping everything in line. Was fricked hard and I'll have to really work on this.

No abs today. Trained at 7pm and will be training early tomorrow morning.


Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2014, 07:50:24 am
14/06/14
B3W
Week 7
Session 26
Weight- 90.5
Total Cals- 3,093

Warm Up-
Joint rotations
Push ups- 10, 10, 10
BW Squat- 10, 10, 10
Inverted Row- 10, 10, 10

Front Squats-
bar x 5, 40 x 5, 50 x 5, 65 x 5, 87.5 x 5

OHP-
bar x 5, 40 x 5, 47.5 x 5, 47.5 x (3,2), 47.5 x 3

Unilateral Floor Press-
20 x 12, 12, L-11 R-9

Tuck Front Lever
20s, 20s, 20s, 15s, 12s

Had a whopping 3.5 hours sleep last night thanks to the kids. Ended up training in the evening but never really got 100% into it.
Also, really need to leave a day after deadlifts before doing front squats. Will be easier to do FS and then snatch grip DL days back to back. Lower back definitely suffered as a result.
OHP is sucking too. It's definitely a form issue. Maybe more warm up sets are required.
On a positive I cleaned all weights for FS and OHP with the exception of the 87.5kg. Tried that one but only got it half way.
Title: Re: Two Hands Two Feet
Post by: entropy on June 14, 2014, 09:53:24 am
Nice looking deadlifts, jealous! I like the idea to clean what you are going to FS/OHP. Good way to progress cleans without training for them. I hang clean all my OHP but that's because they never seem to get heavy enough to challenge. Would be cool to clean FS warmups. Maybe I should give that a try, though i dont think im strong enough to get more than 60kg right now, my next jump is 100 and im not gonna clean that any time soon haha.
Title: Re: Two Hands Two Feet
Post by: Coges on June 15, 2014, 06:52:38 am
Nice looking deadlifts, jealous! I like the idea to clean what you are going to FS/OHP. Good way to progress cleans without training for them. I hang clean all my OHP but that's because they never seem to get heavy enough to challenge. Would be cool to clean FS warmups. Maybe I should give that a try, though i dont think im strong enough to get more than 60kg right now, my next jump is 100 and im not gonna clean that any time soon haha.

Cheers thanks mate.
Yes I've been wanting to do more cleans so figured this is a good way to include it. I think if I learned to catch a bit lower I could get around 80ish+ but it'd be pushing it at the moment.
I know you don't do deadlifts at the moment but the other thing I will be starting in a couple of weeks is using me DL warm up sets to work on high pulls, panda pulls and low pulls as the weight increases. Should be interesting.
Title: Re: Two Hands Two Feet
Post by: Coges on June 15, 2014, 06:58:23 am
15/06/14
BW- 92
Total Cals- 2,237

Overshot on cals today but still under 2,400 so not going to beat myself up too much.
Title: Re: Two Hands Two Feet
Post by: Coges on June 16, 2014, 08:31:47 am
16/06/14
B3W
Week 7- Session 27
Weight- 90.5
Total Cals- 3,106

Warm Up-
Not going to post details here anymore unless I do something different. May include skipping in the near future.

Snatch Grip DL-
40 x 5, 60 x 5, 5, 5, 87.5 x 5

BB Row- Parallel to floor
bar x 8, 40 x 8, 62.5 x 8

Pull Ups-
7, 6, 4, 5, 5, 4- 31 reps total

Pretty damn worn out after a few long days/little sleep. DL flew up again. Feeling really good about this and am def feeling it in my glutes and hams. Will start doing more decent sets on this lift given the lower weight. 60 is a no brainer and relatively easy so good to get some reps at that weight.

Title: Re: Two Hands Two Feet
Post by: Coges on June 16, 2014, 10:22:56 pm
17/06/14
BW- 90.4
Total Cals- 2,217

It's only been 4 days but I'm pretty stoked that I have been eating to a plan so far. I'm tracking everything using an app on my phone and this is probably the critical thing. Knowing how much I've eaten and how much I have left to eat makes it so easy to follow. Prevents me from under eating most importantly.
Title: Re: Two Hands Two Feet
Post by: Raptor on June 17, 2014, 03:48:16 am
I consider the snatch grip deadlift a "full deadlift"... you even get quad recruitment at a pretty decent level.
Title: Re: Two Hands Two Feet
Post by: Coges on June 17, 2014, 08:33:01 am
I suppose it depends on your hip level. At my height my grip is right next to the plates but my hips aren't much, if any, lower than a conventional deadlift.
I get nearly all hams/glutes. Back is fried too but that could be from DL + rows + pull ups.
Title: Re: Two Hands Two Feet
Post by: Raptor on June 17, 2014, 08:58:05 am
Interesting... in a snatch grip deadlift I can usually lower myself really really low, with a pretty vertical back. I can sink my hips behind me because I have the bar in front of me to counterbalance, I guess. So it's really awesome.
Title: Re: Two Hands Two Feet
Post by: Coges on June 17, 2014, 09:12:08 am
Yep, that's the way I started doing them too. I've since been told to do them with a similar hip position to the conventional DL. Have found I can move more weight that way.
From what I understand if you're doing explosive snatch movements you would want the hips to be lower like you describe.
Title: Re: Two Hands Two Feet
Post by: Raptor on June 17, 2014, 09:21:03 am
You've been told by who?
Title: Re: Two Hands Two Feet
Post by: Coges on June 17, 2014, 06:49:57 pm
Anthony Mychal- www.anthonymychal.com

I'm using one of his programs and have been able to get feedback on a few different issues over the last couple of months. This feedback was aimed at someone else but was still relevant to me:

"Lower hips at the start would only be recommended if you're doing more of a violent snatch kind of exercise, like a true Oly weightlifter. Pulling heavy snatch deads will always have higher hips, that's just the nature getting good leverage for the lift."
Title: Re: Two Hands Two Feet
Post by: Coges on June 18, 2014, 08:30:03 am
18/06/14
B3W
Week 8- Session 28
Weight- 90.4
Total Cals- 4,525

Warm Up

Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 5, 110 x 5

Incline Press-
bar x 10, 40 x 5, 55 x 5, 80 x 2  :personal-record:, 70 x 5, 5, 5,  :personal-record:

Ring Dips-
8, 8, 7

Ab Circuit-
3:30

Squats felt solid up till the top set. Still felt pretty good but I think my width was too wide forcing more on the hips than quads.
Incline Press - Finally got 5 on 70. Surprisingly got 3 sets at 5 too. Mistakenly put on 80 instead of 70. Got 2 reps but no doubt that helped me when I went back to 70. Will have to keep that in mind next time I get stuck.
Ab circuit is getting better. Did it slower and with more control and although it's still killing me it was far better than before.
And...the calories got a bit loose today. Not too worried but will have to keep things pretty tight for a while.

Title: Re: Two Hands Two Feet
Post by: Coges on June 19, 2014, 10:20:55 pm
19/06/2014
Weight- 90.4
Total Cals- 2,614
Title: Re: Two Hands Two Feet
Post by: Coges on June 21, 2014, 09:27:40 pm
21/06/2014
BW- 92.3
Week 8- Session 29
Total Cals- Don't even ask

Brief Warm up- Was pushed for time today

Deadlift-
RDL- bar x 10, 60 x 10
Conventional DL- 80 x 5, 100 x 5, 135 x 5

Ring Chin Up-
bw x 5, 5
+5kg x 5, 4, 3

BB Curl-
20 x 10, 10, 10

Grip was difficult on DL. Everything else felt good. Still pulling double overhand so if grip continues to struggle I may switch to a mixed grip. I have heard about a hook grip being a viable alternative but not sure if I want to put my thumbs through the trauma.
Chins felt good. That's why I went for +5 over 3.75kg. Struggled on late sets but will stick with 5 for now.
BB curls were super strict and slow. No wonder that I felt them far more than I normally would using far more weight. Made sure shoulders were down and elbows didn't deviate from the body.
Had a party on and made the most of the party food. Had a few drinks too for the first time in a few weeks so didn't even think about counting cals.
Title: Re: Two Hands Two Feet
Post by: Coges on June 22, 2014, 07:46:08 pm
22/06/2014
B3W
Week 8- Session 30
Weight- 94.7
Total Cals- 2,960

Warm up

Front Squat- 1x5@90
bar x 5, 40 x 5, 60 x 5, 70 x 5, 90 x 5 (equal PR)

OHP- 3x5@47.5
bar x 5, 40 x 5, 47.5 x 5, 5, 5

Unilateral Floor Press- 3x10@22.5
22.5 x 10, 10, 10

Really happy with this session. FS felt good. Have to ensure I get my width right and these feel so much better.
Finally got 5 across 3 sets for OHP. Rep 5 on the 2nd and 3rd sets was pretty ugly though so I'll go again at 47.5 next week before increasing. It's more a matter of technique here for me I feel though. Didn't clean the weight so I could get myself set properly which helped a huge amount.
Floor press was actually pretty easy after struggling for a while on 20kg. I've had a few upper body wins this week so I'm pretty stoked.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2014, 01:28:40 am
24/06/2014
B3W
Week 8- Session 31
Weight- 91.4
Total Cals- God only knows

Warm up

High Pulls- bar x 5, 40 x 4
Panda Pulls (Fast snatch pulls)- 60 x 5
Low pull- 70 x 5
Snatch Grip DL- 90 x 5

BB Row-
bar x 8, 40 x 8, 65 x 8, 8, 8,

Pull Ups-
6, 6, 6, 6, 4, 3

 
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2014, 02:01:20 am
Deja vu...

I have a conundrum. Two actually.

1. I'm becoming a gym rat and haven't done any real athletic activity since last October  :( and am turning into one of those guys who trains for a sport without actually playing said sport. I had fully intended to return to Hapkido. Was massively into it a few years back and close to my 2nd Dan. Work and family got in the way back then and it looks to be doing the same thing now. I went back for a few classes but it requires a lot more time and commitment than playing 40mins of ball. So that leads me to thinking about coming out of retirement to play ball again. That and being back on this site again. I haven't watched so many dunking vids since I was a 15 year old MJ wannabe. If I can find a team that I don't have to manage at the same time and arrange players/finances and deal with "individual snowflakes" who each want the world then no doubt I would enjoy it a lot more. Well, that and staying injury free.

2.  Contingent on the above point, if I am to play again I will need to get my shit together and get fit. Proper fit this time. One of my theories as to why I jarred my knee multiple times last year was down to fatigue. I just wasn't fit to be playing 20 mins let alone 40 mins of ball like I was. Will have to really focus on recovery as well to ensure that my knees stay healthy too. Depending on where I end up playing I will have 1-3 months to get some sort of fitness base. The other part of this point is that I will need to shed a couple of kgs of fat. I have been doing a recomp and even though I've gotten a little loose with the cals of late I haven't really noticed any ill effects. I'll be doing a cut over the next 6-8 weeks and hope I don't lose much muscle. I'm 92 as of this morning and would ideally play at 88-89 or so given my current size. So with the new plan I'll be eating +10-20% on training days (2600-2700) and -20% on rest days (1900). 1,900 is going to suck but what can you do. I'll hit if for a month and take it from there.
I actually envisage the first 1-2 coming off super quick as it generally does with me.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2014, 02:45:11 am
Outline of fitness plan-

Aerobic Work- Aim to do 20-30 mins 2-3 times per week keeping the heart rate between 120-150. I have the perfect idea for this and it'll be easy cause I can take my kids. We have a bike trailer/runner that both the kids can sit in that my wife uses to run and ride with. With both kids in it'll weight 40-50kg and I can push it around my hilly neighbourhood for 20-30 mins. I'm sure that'll keep the heart rate in that kind of zone and keep my kids ocupado at the same time.
Sprinting- this will suck but I'll work some hill sprints and 60 work into the rotation. Will start off with hill sprints and then add in 60m work depending on recovery. 
Movement Efficiency- skipping, pogo hops, tuck jumps, ? 
Jumping- I'll wait a little before incorporating these. Will start of with just basic SL and DL jumps. See how I go from there. Maybe some jump squats and depth jumps too. Who knows.
Playing ball- most important of all. I'll get down over the next week or so and start practicing. Might see if I can still dunk.

My biggest concern is overall workload. I'm making good progress and understand that adding this in on top of a cut is going to cost somewhere. I'll start slowly and figure that the sprinting will be the tipping point.

Lots of SMR, stretching, sleeping in compression gear and other such fun items ahead I suppose.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2014, 08:05:25 am
26/06/2014
B3W
Week 9- Session 32
Weight- 92.0
Total Cals- 2,544

Full Warm Up

Tuck Front Lever-
20s, 10s, 14s

Squats-
bar x 5, 60 x 5, 75x 5, 90 x 5, 112.5 x 5

Incline Bench-
bar x 5, 40 x 5, 60 x 3, 72.5 x 5  :personal-record: , 3, 3

Ring Dips- +2.5kg
8, 4, 4

Squats felt great. Had a V before I trained which helped on the energy side and I'm also experimenting with psyching myself up for some sets. I normally do it pretty controlled but figure if I can get some extra juice from the mental side of things I'll do it. I've been watching some Frank Yang lately and although I won't go to his extremes it's certainly an interesting side of things.
Actually surprised I got 5 on the first set of bench. Felt pretty solid.
Dips were meh.

Food for today:

Lunch-
1.5 cups white rice
Tuna
4 eggs scrambled

Dinner-
2.5 cups white rice
Chicken breast
Asian style salad

Snack-
Protein pudding (3 scoop protein and cacao powder)
2 x banana
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2014, 10:53:21 pm
Progress & PRs.

Looking back over my log it seems that my all time PRs are:

Squat- 140 x 1
Squat- 120 x 5
Front Squat- 90 x 5 (last week)
Deadlift- 150 x 1
Deadlift- 135 x 5 (last week)
Bench- 85 x 5
Incline Bench- 72.5 x 5 (last night)

This is pretty pleasing for me to see that I'm in danger of breaking all my PRs just through consistency. Who'd have thought that would help huh?  ;D
It's good to take stock every now and then and realise where you're going right with things. All I need to do now is make sure not to fuck it up!

Title: Re: Two Hands Two Feet
Post by: Coges on June 28, 2014, 07:15:22 am
28/06/2014
B3W
Week 9- Session 33
Weight- 92.1
Total Cals- TBA

Warm Up

Deadlift-
RDL- bar x 10, 60 x 10
Panda Pull- 60 x5
DL- 100 x 5, 137.5 x 5  :personal-record:

Ring Chins-
BW x 5, 5,
+5kg x 5, 5, 5

BB Curls-
22.5 x 10, 10, 10

Back and hips were feeling a bit ginger this morning and wasn't looking forward to deadlifting. Did 30 mins of foam rolling and SMR work and felt an absolute heap better. DL went very well. Felt super strong and the grip which was an issue last week was great. Had a red bull zero prior to training which may have helped a bit too.
Chins and curls both went well. Chins were very strong which I'm super pleased about.

*Edit- forgot to mention I did some jumps after the DLs. The first few I did were 2 leg VJ off no steps and was getting around 24" which is obviously average overall but not too bad considering it's pretty much the first time I've jumped in 8 months. Did a couple of two steps and hit my head on the garage roof at speed which is 27" so I imagine I would have gone 2-3" further had the roof not been there. Slightly impressed with myself and look forward to getting some more jumping in soon.
Title: Re: Two Hands Two Feet
Post by: Coges on June 30, 2014, 08:05:54 pm
30/6/14
B3W
Week 9- Session 34
Weight- 92.3
Total Cals- Didn't count (under 3,000 though)

Warm Up

Front Tuck Lever-
20s, 10s

Front Squat-
bar x 5, 40 x 5, 60 x 5, 70 x 5, 92.5 x 5 :personal-record:

OHP-
bar x 5, 40 x 5, 47.5 x 5, 5, 5

Unilateral Floor Press-
25 x 10, 10, 10  :personal-record:

Lever work was a joke tonight. The rings were set too low and I was swaying back and forth after set up. Instead of fixing the rings I just moved onto FS.
FS felt pretty solid. I do get a bit of knee cave (chuanfu squats anyone) which I'm trying to minimise. I don't mind a bit but I had more than I'd like on the FS top set.
OHP felt solid. Form is the big thing here and I'm slowly getting that sorted. Will move up to 50 next week.
Floor press was awesome. Felt strong and although the weight is not that heavy I had an enormous pump after the whole training session. V nice indeed.


Title: Re: Two Hands Two Feet
Post by: Coges on June 30, 2014, 08:16:03 pm
So it looks like I'll be playing ball earlier than expected. Tomorrow night actually. The team I am joining have just had their PF go down with an ankle injury and need someone to step in for the last 4 games of the season. Pretty excited but nervous as I've done little running and haven't picked up a ball in 6 or so months. I figure I'll just earn my keep by getting as many rebounds as possible. That should do for the first week.

From what I understand the quality is up on where I was previously playing so I'm definitely looking forward to that challenge. 2 of the guys on my team can dunk too so there's a bit of height to help me out.
Title: Re: Two Hands Two Feet
Post by: Coges on July 01, 2014, 07:32:47 pm
1/7/14
B3W
Week 9- Session 35
Weight- 93.3
Total Cals- 3,500

Brief warm up

High Pull- bar x 5, 40 x 5
Panda Pull- 60 x 5, 5,
Snatch Grip DL- 92.5 x 5  :personal-record:

Pull Ups-
8, 5, 5, 4 (22 reps)

Was seriously short on time tonight so got in a quick sesh. Felt a bit out of sorts rushing through things but at least I got the DL in. Everything else was kind of superfluous to my thinking.
Title: Re: Two Hands Two Feet
Post by: Coges on July 02, 2014, 09:36:49 pm
Played ball last night. Although we lost (by a decent amount) I learned two things.

1. I can still dunk (Yay!). Dunked twice in warm up. First one was a one hander and ridiculously easy. Second one I went a bit harder and the landing was a bit harder too. Def felt it in the patella area on my left leg and both knees are quite sore today. Left knee is worse. Hoping it's just getting used to running and jumping again.
2. I'm incredibly unfit. Aerobically I'm shit. I can sprint and jump and then it takes me ages to recover. Will need to do some work in this area first and then add in some faster work a bit later.

The actual comp itself is a pretty decent quality. We play 4 10m quarters with the shot clock in operation. Different to the two 20m halves I was playing previously with no shot clock. Also I'm used to being pretty much the tallest and having the biggest leap. Half the guys on the court in total were nearly my height and all could dunk. I was playing on a 6'6 guy with a ridiculous reach last night. Beat him strength wise but when he got the ball close to the basket I had no chance.

No doubt I'll be better for the run next week. There's three games left in the season that I will play. I won't qualify for finals and I'll decide after the next three games if I will play on. I will have to make sure the body can hold up to the demands first.

I will definitely have to modify the weights to fit this in with the additional work I'll be doing. Have been thinking about this and still not sure which way to go just yet. May go with two heavy days (non negotiable) and have two light days (negotiable). Still want to maintain upper body training but just managing the lower body load more.
Title: Re: Two Hands Two Feet
Post by: Coges on July 05, 2014, 06:13:37 am
So my much heralded, long awaited return to basketball is over. Three days after the game and only now are my knees, hips and feet in any danger of returning to normal. Have been smashing the stretching, foam rolling, smr, etc. As much as I want to play ball I prefer being able to walk normally. 
The funny thing is the whole time I've been so pissed at having to take time off from lifting. I've had such great momentum lately so maybe I'll just be content with being a gym rat who does some jumping every now and then.
All in all I probably jumped in a bit too quickly without working up to anything but having looked back at what I really want to do and why I'm probably more content with just lifting for now. I'm finally putting on some size for the first time in my life so maybe I get that sorted and reach my lifting goals before focusing on anything else.

I will just put this week down as a deload and get back into it tomorrow. Not too sure on winding back the weights a bit. Guess I will see how I feel with the bar on my back and go from there.
Title: Re: Two Hands Two Feet
Post by: Coges on July 06, 2014, 08:04:15 pm
6/7/14
B3W
Week 10- Session 36
BW- 95kg at time of training

Brief warm up

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 115 x 5

Incline Bench Press-
bar x 10, 40 x 5, 55 x 5, 85 x unrack, 75 x 3, 72.5 x 5, 72.5 x 3

Ring Dips-
BW x 8, 8, 3

Squats felt super solid. Really worked on keeping knees out more. Don't want to force them out too far but need to make sure they're not caving. Top set was great except the last rep. Got too far forward and resulted in way more back than I'd like but no risk of failure.
Bench was a comedy of errors. Had planned for 3x5@72.5. Put 10+ too much on the bar to begin with. Figured I was a little weak after a week layoff till I checked it. Then still put too much on and finally got the weight right.
Dips...well yeah. First set the form was great. 2nd set not too bad. 3rd set form was shit and I'd already lost it.

Pretty good feeling to come back after a week and have not really lost anything. Knees felt pretty good all things considered.
Title: Re: Two Hands Two Feet
Post by: Coges on July 06, 2014, 08:24:58 pm
Pretty happy with my decision not to play ball any more. In hindsight I did kind of jump in a bit too early without any real preparation which was pretty stupid.
I do want to do some sort of athletic endeavour outside the gym but I'll see how I go over the next few months and gradually add in some running, jumping, etc. More than happy to get my squat and DL numbers and go from there.
Title: Re: Two Hands Two Feet
Post by: LBSS on July 07, 2014, 12:14:04 am
not sure you have to throw the baby out with the bathwater. doing anything strenuous for the first time in a long time is going to wreck you, but the IME the soreness and drain go away pretty quickly if you do it a few more times over the course of a couple of weeks. i think where you went wrong is probably, as you said, just taking on too much at the first go. if you rest up and then add basketball in gradually you can play and train.

not saying you should, just saying.
Title: Re: Two Hands Two Feet
Post by: Coges on July 07, 2014, 07:08:18 pm
not sure you have to throw the baby out with the bathwater. doing anything strenuous for the first time in a long time is going to wreck you, but the IME the soreness and drain go away pretty quickly if you do it a few more times over the course of a couple of weeks. i think where you went wrong is probably, as you said, just taking on too much at the first go. if you rest up and then add basketball in gradually you can play and train.

not saying you should, just saying.

Agree 100% with you.
I think where I went wrong was going back to basketball in the first place. I'm kind of impulsive when I decide to do something and got all motivated and whatnot by watching videos here and the NBA finals. As much as I enjoy playing I think a low key shoot around is more on the cards on top of whatever else I'm doing at the time.

*Edit- My two overriding long standing goals have been to get big and strong. I get distracted from time to time but really just need to focus on these two and make them happen.
Title: Re: Two Hands Two Feet
Post by: Coges on July 09, 2014, 08:05:37 pm
9/7/14
B3W
Week 10- Session 37
BW- 92.5

Warm Up

RDL- 60 x 5, 5
Deadlift- 100 x 5, 120 x 5, 140 x 5  :personal-record:

Ring Chins-
BW x 5, 5
+5kg x 5, 5, 5

BB Curls-
25 x 10, 10, 10

DLs felt great. Form has been solid on these and still pulling double overhand so I know I have room to move once the grip gives out. 
Title: Re: Two Hands Two Feet
Post by: LBSS on July 09, 2014, 11:19:46 pm
two words: hook grip. seven more words: start practicing it now, at submax weights.
Title: Re: Two Hands Two Feet
Post by: Coges on July 10, 2014, 12:17:19 am
two words: hook grip. seven more words: start practicing it now, at submax weights.

nine words: I like my thumbs just the way the are  :D

Yeah I know though. I have intentions of doing more oly style lifting in the future so I should get used to it I suppose.
Title: Re: Two Hands Two Feet
Post by: Raptor on July 10, 2014, 06:17:07 am
I used a "reverse hook grip" - meaning - the thumb is OVER the rest of the fingers, instead of under them.

:D
Title: Re: Two Hands Two Feet
Post by: Coges on July 13, 2014, 09:31:23 pm
11/7/14
B3W
Week 10- Session 38
BW- 91

Full Warm Up

Front Squat- (C=Clean first rep)
Cbar x 5, C40 x 5, C60 x 5, C80 x 5, 95 x 5  :personal-record: Clean at 80 was prob a PR too.

OHP-
bar x 5, 40 x 5, 50 x (1,4), 50 x (1,4), 50 x 1

Unilateral Floor Press-
25 x 10, 10, L7 R8

Wow what a great session  >:(
Cleans and squats felt pretty solid. 95 FS felt super heavy though. Form was decent without making me feel too confident.
Had nothing on OHP. Not sure if due to virus I've had, lack of sleep, not pressing for 10 days or so, or any other excuse I can come up with. Maybe I just chalk it down to a shit session.
Title: Re: Two Hands Two Feet
Post by: Coges on July 13, 2014, 09:43:06 pm
12/7/14
B3W
Week 10- Session 39
BW- 92

Full Warm Up

Snatch- Jump and Catch into OHS practice
2x5@bar

Pulls-
High Pull- 40 x 5
Panda Pull- 60 x 5, 5, 5
Snatch Grip DL- 95 x 5  :personal-record:

Parallel Bent Row-
bar x 8, 40 x 8
67.5 x 8, 8, 8

Ring Pull Ups-
6, 5, 5, 4, 5, 4, 3

Felt much better today. Snatch practice and my pulls felt quite slow. Here's hoping more practice will make them better.

*Note- Abz are fried the day after doing the ohs snatch stuff. Crazy*


Title: Re: Two Hands Two Feet
Post by: Coges on July 14, 2014, 07:59:42 pm
14/7/14

20m Yoga with the wife

Don't mind doing a bit of yoga every now and then. Bit of a different challenge for me. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 16, 2014, 01:51:44 am
15/7/14
B3W
Week 11- Session 40
BW- 94

Warm Up

Tuck front lever-
20 seconds x 3

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 117.5 x 4F

Incline Bench-
bar x 5, 40 x 5, 60 x 5, 72.5 x 4, 3, 3

Felt odd for this session. Too much caffeine plus cold/virus and lack of sleep had me pretty unfocused.
Complete fail on the fifth rep of my top set. Had to dump the bar as I didn't have the spotter bars in place. Was pretty hairy for a moment as my momentum went forward but managed to dump it backward. Only issue was I hurt my right hand doing it.
Bench was meh after the squat. Didn't attempt dips with the hand the way it was.

Overall pretty pissed I missed the lift. It's the first time I've ever had to dump the bar and looking back at the video I definitely should have called it quits after the 4th rep. Looking back over my journal I've missed a few reps on the squat here and there so I'll go again at 117.5 next week and get it then.
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2014, 08:06:11 pm
18/7/14
B3W
Week 11- Session 41
BW- 94
Warm Up

RDL- 60 x 5
OL DL- 60 x 5, 80 x 5
Deadlift- 100 x 5, 142.5 x 5  :personal-record:

Ring chins-
bw x 5, 5
7.5 x 4, 3, 3

BB Curl-
27.5 x 10, 10, 10

Plate swings-
15 x 20, 20, 20, 20

Abz circuit-
3 min

Have started using Olympic deadlifts in my warm up sets. Felt pretty good as part of the warm up and didn't effect my top set at all. I'm getting more and more interested in Olympic style lifting and will continue to experiment with these things in warm up sets as long as it doesn't hamper me on the top sets.
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2014, 08:11:30 pm
19/7/14
B3W
Week 11- Session 42
BW- 93.5

Warm Up

Front Squat-
bar x 5, 40 (c) x 5, 60 (c) x 5, 80 (c) x 5, 97.5 x 5  :personal-record:

OHP-
bar x 10, 40 x 5, 50 x (3,2), 50 x (2,3), 50 x (3,2)

Unilateral Floor Press-
25 x L-8 R-10, L-10 R-9, L-6 R-5

OHP is definitely a matter of technique for me. On the last set I found the right groove for the first three reps and they almost felt easy then I lost it again for the last 2 reps which ended up as push press.
Rushed the floor press as I had to finish quickly unfortunately.
Title: Re: Two Hands Two Feet
Post by: Coges on July 21, 2014, 08:09:52 pm
21/7/14
B3W
Week 11- Session 43
BW- 94.1

Warm Up

Snatch- Jump and Catch into OHS
bar x 5, 5

Power Snatch- 40 x 5
High Pull- 60 x 5, 5
Snatch Grip DL- 97.5  :personal-record:

Parallel BB Row-
bar x 6, 40 x 6, 70 x 6, 6, 6

Ring Pull Ups-
5, 5, 5, 5, 5, 5, 4 (34 total)

Finally getting the hang of the high pulls. 60 came up super quick and it felt right.
I will keep doing the jump and catch with just the bar till I can drop straight into the OH squat and add weight from there. Might add these before my other DL day too.
Title: Re: Two Hands Two Feet
Post by: Coges on July 23, 2014, 08:24:10 pm
23/7/14
B3W
Week 12- Session 44
BW- 91.6

Dynamic Warm Up

Power Clean
bar x 5, 60 x 3, 80 x 1, 90 x 1  :personal-record:

Squat
60 x 5, 80 x 5, 100 x 5, 117.5 x 5

Incline Bench
bar x 10, 40 x 5, 60 x 5, 72.5 x 5, 4, 4

Dips
BW x 6, 6, 6

Power cleans were pretty good. Caught the 90 a little bit out from my body but managed to hold onto it. Not sure how much, if any, it helped my squats but they felt solid and glad I got 5 at 117.5 this week so I can move to 120 next week. I need to do plenty of work on staying tight. I was in and out the whole set and this is going to be my downfall.
Bench felt better. I had thought of switching to flat bench for a few months to try and advance the weights on that but my main goal for upper body is size and mainly upper chest size given my frame so switching to flat bench really makes no sense.
I ran short of time of dips so just stuck with BW sets.
Title: Re: Two Hands Two Feet
Post by: LBSS on July 23, 2014, 09:06:56 pm
 :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on July 23, 2014, 10:07:38 pm
:highfive:

Is there a benchmark bodyweight ratio for the power clean that I should be aiming for?
I eventually want to transition into the full squat clean but that's a while (and a new pair of shoes) off.
Would love to have a full bodyweight snatch but haven't heard too much on the power clean.

Title: Re: Two Hands Two Feet
Post by: LBSS on July 23, 2014, 10:55:31 pm
no. if you want to be doing full cleans, then you should be doing them now. there's not a magic weight where it makes sense to switch. those ratio things are a distraction in a lot of cases: witness the time i wasted trying to hit 2x bw squat...although i will admit to feeling awesome when i finally got it.
Title: Re: Two Hands Two Feet
Post by: Coges on July 23, 2014, 11:09:16 pm
no. if you want to be doing full cleans, then you should be doing them now. there's not a magic weight where it makes sense to switch. those ratio things are a distraction in a lot of cases: witness the time i wasted trying to hit 2x bw squat...although i will admit to feeling awesome when i finally got it.

I'm trying to take baby steps and not impact the rest of my lifts too much. I figured if I could hit a decent PC number without too much impact it would be great. Not sure I'm mentally ready to add full cleans into the rotation just yet.
I'm chasing a 2xbw squat too and that's a more important goal.

Not sure it's ever wasted time. There has to be a benefit to it somewhere.
Title: Re: Two Hands Two Feet
Post by: vag on July 24, 2014, 05:37:14 am
Yup, no magic number. Look around in here, e.g. raptor is at 140kg squat / 80kg PC. Or me , 110kg squat / 60kg PC. And then you have adistardkfjgdhskdfsfgj, 60kg squat / 65kg PC.
No ratio knows your individual unique body metrics, levers, specific strengths etc.

Also, (i think) LBSS does not mean he wasted the time while he should have stayed e.g. at 1.25*BW. He ( probably ) meant that it wasn't worth it when it deviated too much from linear progress.

I guess you can resemble squat gains with a logarithmic growth curve graph :

(http://upload.wikimedia.org/wikipedia/commons/thumb/1/17/Binary_logarithm_plot_with_ticks.svg/300px-Binary_logarithm_plot_with_ticks.svg.png)

Horizonal axis is time, vertical axis is squat gains, forget the scale numbers.

So, from the beginning of the curve till dot #1, it is the newbie gains, 4 squat units gain at 1 time unit.
From dot#1 to dot#3 it is more or less linear, 2 squat units gain at 3 time units.
Above that, it becomes too hard, 1 squat unit gain now needs 4 time units.

So is it worth it  to, say, spend 5 months to get your squat from 1,9 to 2 ? Jump-wise, not. Posthumous-fame wise, hell yeah!

:lololol:
Title: Re: Two Hands Two Feet
Post by: Raptor on July 24, 2014, 07:20:24 am
I think the bigger the difference between your squat and your (power) clean, the more quad dominant your squat is.

It's more like a test of how much quad dominant you are in your squat (other than all the other obvious parameters like the explosive strength deficit etc).
Title: Re: Two Hands Two Feet
Post by: LBSS on July 24, 2014, 07:36:00 am
yeah it's nothing against PC or (obviously) trying to make progress. but vag pretty much nailed it: don't chase weight room numbers at the expense of your main training goals.

but full cleans and power cleans are different movements -- full cleans are technically a lot more difficult to do. after all, a power clean can always be a little bit of an explosive reverse grip curl. if full cleans are something you want to add to your repertoire, then i think you should be drilling them now. but i don't know why you'd want to add them now, unless you're switching your focus to olympic lifting. spending a lot of time learning a technical lift, especially without coaching, just runs the risk of distracting you from higher-payoff activities.
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2014, 08:30:26 am
Yup, no magic number. Look around in here, e.g. raptor is at 140kg squat / 80kg PC. Or me , 110kg squat / 60kg PC. And then you have adistardkfjgdhskdfsfgj, 60kg squat / 65kg PC.
No ratio knows your individual unique body metrics, levers, specific strengths etc.

Also, (i think) LBSS does not mean he wasted the time while he should have stayed e.g. at 1.25*BW. He ( probably ) meant that it wasn't worth it when it deviated too much from linear progress.

I guess you can resemble squat gains with a logarithmic growth curve graph :

(http://upload.wikimedia.org/wikipedia/commons/thumb/1/17/Binary_logarithm_plot_with_ticks.svg/300px-Binary_logarithm_plot_with_ticks.svg.png)

Horizonal axis is time, vertical axis is squat gains, forget the scale numbers.

So, from the beginning of the curve till dot #1, it is the newbie gains, 4 squat units gain at 1 time unit.
From dot#1 to dot#3 it is more or less linear, 2 squat units gain at 3 time units.
Above that, it becomes too hard, 1 squat unit gain now needs 4 time units.

So is it worth it  to, say, spend 5 months to get your squat from 1,9 to 2 ? Jump-wise, not. Posthumous-fame wise, hell yeah!

:lololol:

Woohoo! First graph in my log. Such a proud day  :D

Good points though. I know the supposed magic numbers for squat have always been 1.5-2xbw and DL 2-2.5xbw so I just figured there'd be one for PC too. I'm sure I can find one somewhere but you're right it's arbitrary really.

Poshumous-fame is always worth it though, isn't it?
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2014, 08:41:05 am
yeah it's nothing against PC or (obviously) trying to make progress. but vag pretty much nailed it: don't chase weight room numbers at the expense of your main training goals.

but full cleans and power cleans are different movements -- full cleans are technically a lot more difficult to do. after all, a power clean can always be a little bit of an explosive reverse grip curl. if full cleans are something you want to add to your repertoire, then i think you should be drilling them now. but i don't know why you'd want to add them now, unless you're switching your focus to olympic lifting. spending a lot of time learning a technical lift, especially without coaching, just runs the risk of distracting you from higher-payoff activities.

It has me thinking though. I have no real illusions about my lifting career and realistically, once (I won't say if cause that's a losers attitude) I reach double bw squat and 2.5 bw deadlift I see no reason to keep pushing the envelope weight wise for stress and recovery. I'd rather turn my attention somewhere else and work on other aspects like size, rate of force whatever, oly lifting, etc. I figure if I can get some basics now then I'll be further ahead come that time.

I have to admit I have half a mongrel for crossfit at the moment but cannot in all good conscience go in that direction. They do have a good oly coach not 5 mins from my house so that's something I may look into. 

I'm a bit tentative to go in that direction for exactly the reasons you've said though.
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2014, 08:50:44 am
23/7/14
B3W
Week 12- Session 45
BW- 92.6

Dynamic Warm Up

Jump & Catch into OHS
bar x 5, 5

Deadlift-
OL DL- 60 x 5, 80 x 5, 100 x 5
DL- 120 x 5, 145 x 5  :personal-record:

Ring Chins-
BW x 5, 5
+7.5 x 5, 4, 4

BB Curls-
30 x 10, 8, 5

Mini Circuit
Ring push ups- 10, 5
Thrusters 30kg- 10, 5
Push ups- 5
Thrusters bar- 5

Core Circuit

I'm in half a mind to go for some singles soon on the DL. Maybe when I get 150 for 5 I would hope to be able to hit 170+.
Title: Re: Two Hands Two Feet
Post by: Raptor on July 24, 2014, 05:27:12 pm
I think the clean number is 1.5x according to what I've been reading in VJB 2.
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2014, 07:58:41 pm
If that's a full clean then I've got a ways to go. I'm not even front squatting that so there's that to tick off first.

If it's PC then I think I wouldn't be too far off in the next 6-12 months.
Title: Re: Two Hands Two Feet
Post by: Coges on July 27, 2014, 06:06:21 pm
26/7/14

First BJJ class. Pretty cool stuff. Worked on basic transitions from arm bar to omoplata to triangle. Had a free roll for the last 10 minutes and it worked me over pretty hard. I'm pretty strong compared to the others but lack the endurance.

V good indeed but pretty sore afterwards.
Title: Re: Two Hands Two Feet
Post by: Coges on July 28, 2014, 12:10:05 am
28/7/14
B3W
Week 12- Session 46
BW- ?

Combination day here. Had the CBFs yesterday and don't want to push out the start of the next week.

Warm Up- Limited

Power snatch-
bar x 5
40 x 5
Snatch Grip DL-
60 x 5, 80 x 5, 100 x 5  :personal-record:

Front Squat-
60 x 5, 80 x 5, 100 x 5  :personal-record:

OHP-
bar x 10, 40 x 5
Push Press-
60 x 4, 5, 3

Pull Ups-
bw x 5, +5 x 1, +10 x 1, +15 x 2, +20 x 2, +25 x 1 :personal-record:

Figured I'd try and move the OHP along by going up in the push press. I will go this way for a few weeks and come back to the OHP and see how it goes. Focus and form play a big part on these lifts for me.
Pull ups went better than expected. Thought I'd get 15 and maybe nudge 20. 20 for 1 was easy. 25 for 1 was difficult and I just got it.
Title: Re: Two Hands Two Feet
Post by: Coges on July 29, 2014, 10:12:36 pm
So I've got a week away somewhere warm at the start of September. Looking to get the bodyfat down a little 3-4% in the next 5 weeks. I'm going to focus on eating clean and getting around 2,500 on training days and 1,900-2,000 on rest days. I'll also be adding in some met-con style stuff after my main training sesh, starting tonight. I will be easing my way into things as I haven't done much/any of this recently/ever so we'll see how we go. I'm hoping not to overdo things but have still got power cleans and snatch work in prior to each session. Fingers crossed.
Title: Re: Two Hands Two Feet
Post by: Coges on July 30, 2014, 09:34:49 am
28/7/14
B3W
Week 13- Session 47
BW- ?

Dynamic Warm Up

Power Clean
HC- bar x 5
60 x 3, 80 x 1, 90 x 1 (ugly)

Squat-
60 x 5, 80 x 5, 100 x 5, 120 x 5 (nice- pretty sure it's an equal PR)

Incline Bench-
bar x 8, 40 x 8, 65 x 8, 6, 5

Ring Dips-
Bw x 6
+2.5 x 6, 6, 6

Mini Circuit-
Plate swings @ 10kg
Burpees
5 x 10

Whose stupid idea was it to do burpees???

Power cleans felt less than ideal. Not in the groove. Squats felt good though.
Have reset bench (prob should have gone as low as 60) to get some more quality reps in and build back from there.
Title: Re: Two Hands Two Feet
Post by: Coges on August 02, 2014, 08:21:34 pm
02/8/14
B3W
Week 13- Session 48
BW- 92.3

AM-
BJJ class. Lots of drills. No rolling at the end so felt pretty fresh. I've done martial arts on and off for about 15 years and can see why there's so much love for BJJ out there. It makes heaps of sense and is so progressive. V cool indeed.

PM-

Limited warm up

Jump & Catch into OHS
bar x 5, 5, 5

Deadlift-
OL DL- 60 x 5, 80 x 5, 100 x 5
DL- 120 x 5, 147.5 x 5  :personal-record:

Ring Chins-
bw x 5, 5
+7.5 x 3, 3, 3,

BB Curl-
30 x 10, 8, 8

Mini-circuit
1. Ring Push Ups- 5, 5, 5, 5
2. Thrusters- 40 x 5, 5, 5, 1

DL is going pretty well atm. Can feel my left bicep in the last couple of reps on my top set which I think is definitely related to my grip. I had an accident about 12 years ago in which I cut through the tendons in my left hand and the grip will never be as strong as my right so I might need to make some adjustments. Even just with volume. Idk.
I'm planning to test my max in a couple of weeks time and will reassess how I go forward from there. Will test max on DL, Squat, Front Squat and Bench (even though I don't currently do flat bench I'm still interested). I will do this the week before I go away and the week away relaxing in the sun will be my deload.


Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on August 03, 2014, 08:44:17 am
Nice job on the deadlift!
Title: Re: Two Hands Two Feet
Post by: Coges on August 03, 2014, 07:30:47 pm
Thanks mate. Not sure how much longer I can do sets of 5 with the weight progressing but there's only one way to find out. It was a weird training session that one too. No music or sound of any kind and had a hong kong kung fu movie running on silent in the background. Odd training environment.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on August 03, 2014, 08:05:38 pm
The good thing about doing 5rm sets is that you can always back down to 3rm sets, which will enable you to be able to keep making linear progression. 150x5 might be hard but 150x3 would be a piece of cake for you now.
Title: Re: Two Hands Two Feet
Post by: Coges on August 03, 2014, 08:06:47 pm
03/08/2014
B3W
Week 13- Session 49
BW- 93.5

Quick session as I only had about 30 mins

Front Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 5, 102.5 x 5  :personal-record:

OHP-
bar x 10, 40 x 5

Push Press-
60 x 5, 5, 5

And done.

Title: Re: Two Hands Two Feet
Post by: Coges on August 03, 2014, 08:19:41 pm
The good thing about doing 5rm sets is that you can always back down to 3rm sets, which will enable you to be able to keep making linear progression. 150x5 might be hard but 150x3 would be a piece of cake for you now.

Yep. That's kind of what I'm thinking. I am planning to stick to sets of 5 for the next 3 weeks and then test my 1rm (want to shoot for 180) and then have a week off. After that I'm not too sure but may go to top sets of 3 for a while.
Title: Re: Two Hands Two Feet
Post by: Coges on August 06, 2014, 07:31:58 pm
06/08/2014
B3W
Week 14- Session 50
BW- 92.6

Felt pretty average today. Little motivation and didn't feel ready when I got in the gym. Still got there though which is something.

Limited warm up

Hang Clean- bar x 5
Power Clean- 60 x 5

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 122.5 x 4  :personal-record:

Incline Bench-
bar x 8, 40 x 8, 50 x 8, 65 x 8, 4, 5

Soooo close on the squats. Feel like I could have had a 5th rep in me but also felt like I wouldn't get back up. Decided to play it safe. Not too bad considering 100 felt super heavy. Can't really complain too much considering I'm getting PR's pretty much every week atm. Don't want that to end too soon.

Had nothing in the tank after bench. Decided to call it a day and get some rest.

I've been neglecting my stretching/SMR work so need to make that a focus again.
Title: Re: Two Hands Two Feet
Post by: Coges on August 08, 2014, 08:43:57 am
06/08/2014
B3W
Week 14- Session 51
BW- ?

Good warm up

RDL-
60 x 10
Deadlift-
80 x 5, 100 x 5, 120 x 5, 150 x 5  :personal-record:

Ring Chins-
bw x 5, 5
7.5 x 4, 3, 3

BB Curls-
30 x 8, 8, 6

Complex-
bent row, hang clean, front squat, military press, back squat, good morning
bar x 3, 30 x 3, 40 x 3

And I'm spent...

Will upload a video of deadlifts once it's up. Had to switch to a mixed grip mid set. I will go this way from now on. I'm having too much trouble with my hand that I damaged all those years ago. Obviously never going to be as strong as the right.

http://www.youtube.com/watch?v=F_mn8ndPoFE

Yes that is me grunting at the end of the video. Need more leg drive but am fairly happy with it. 2nd rep was def best and felt the easiest at the time.

Title: Re: Two Hands Two Feet
Post by: Coges on August 10, 2014, 11:13:38 pm
So haven't trained the last couple of days. Have felt ok but have just been getting on the food and drink. Not something I've done a lot of lately.
Saw my osteo this morning. She gave me the most painful working over I think I've ever had. Feet, calves (OMG!!!), IT band (super painful), quad (fuck me!!!), upper traps (kill me now!). Feel pretty good now and will definitely have to keep up the rolling and SMR type stuff. I will skip the last two sessions of this week and move onto the next week.
122.5 x 5 BS here I come.
Title: Re: Two Hands Two Feet
Post by: entropy on August 10, 2014, 11:25:19 pm
Nice pulls bro. Get that up to 5x180 and then 5x200  and you'll be a beast!
Title: Re: Two Hands Two Feet
Post by: Coges on August 11, 2014, 12:17:43 am
Nice pulls bro. Get that up to 5x180 and then 5x200  and you'll be a beast!

Cheers. Thanks mate.
That's the plan. I want a single at 180 first and then I'll work on the 5's.
Title: Re: Two Hands Two Feet
Post by: Coges on August 12, 2014, 08:51:02 pm
12/08/2014
B3W
Week 15- Session 52
BW- ?

Good warm up

Power clean-
bar x 5 (from hang), 60 x 3, 80 x 1

Squat-
60 x 5, 80 x 5, 100 x 5, 122.5 x 5  :personal-record:

Incline Bench-
bar x 8, 40 x 8, 50 x 8, 8, 8

Ring Dips-
bw x 8, 7, 7, 5, 6

Squats felt ok. Hard but ok. Will go to 125 next week then do some max singles the week after. Not sure whether to try and make form perfect or keep increasing weight as I go on. My form is not bad and could be better but I don't want to just be a form princess either.

I'm in two minds about my oly lifting aspirations too. Not sure I have the time to commit and I may be better taking other avenues. I want to include some movement efficiency stuff in my warm up and then maybe I just do some jump squats and or depth jumps prior to squatting and deadlifting for what may be the same/better effect. My training time is nudging on an hour at the moment. If I take the time to properly focus on oly lifts while still squatting and deadlifting I'll add another 15-30 mins minimum which I'm not prepared to commit at the moment.

Used my brand new friends tonight on bench. Picked these up on the weekend and am going to try to use for all pressing movements and curls etc for the foreseeable future. Will see how I progress on these. Should be interesting.

(http://www.fitstream.com/images/products/fat-gripz-product.jpeg)

Title: Re: Two Hands Two Feet
Post by: Coges on August 13, 2014, 12:19:12 am
13/08/14

16kg KB swings
25, 25, 25, 25
Title: Re: Two Hands Two Feet
Post by: Coges on August 18, 2014, 12:43:57 am
Have had a massive weekend food and drink wise. Haven't trained since last Wednesday and have two weeks till I head off for a week. Will start the training week again tonight with squats going for 125 and then do my singles next week.

Will be interesting doing chins and dips this week. After the weekend I've weighed in a hefty 95.7 this morning and was 98 last night before bed. I expect some of that to drop over this week (fingers crossed).
Title: Re: Two Hands Two Feet
Post by: Coges on August 18, 2014, 07:52:14 am
18/08/2014
B3W
Week 16- Session 53
BW- 95.7 (am)

Quickish warm up-

Squat-
bar x 10, 60 x 5, 80 x 5, 100 x 5, 125 x 5  :personal-record:

Incline Bench (fat gripz)-
bar x 8, 40 x 8, 55 x 8, 8, 12

Ring Dips-
bw x 6, 6, 5, 6, 5

So no doubt all this food I've been eating helped somewhat but I felt fricken awesome when squatting. I have been looking at the form recently and I have a few weak spots. Tonight I lowered the bar position just a touch, narrowed my stance a little bit and cut the depth by 2 or 3 inches. I'm still going below parallel but just not as much as before. I actually had to video check the early sets cause from a power perspective it felt like I was doing half squats.  Either way pretty pleased with how it went tonight. Just need to replicate that form next time.
Even incline bench felt strong where I struggled for 8 reps at 50 last week I had a heaps in the tank tonight.
All this might actually say more about my lifting day eating habits than anything else. We'll see.
Title: Re: Two Hands Two Feet
Post by: entropy on August 18, 2014, 08:29:06 am
Great stuff on BS 125x5. I'll race you to 140x5!  :ibsquatting:
Title: Re: Two Hands Two Feet
Post by: Coges on August 18, 2014, 09:04:03 am
Haha. Done.

Do I lose points if I'm 100kg at the time  :trolldance:
Title: Re: Two Hands Two Feet
Post by: Coges on August 18, 2014, 11:41:43 pm
Out of interest stepped on the bio scale this morning. 16.6% bf apparently at 92.5kg. I have a 36" waist and the online calculator says 16.7%. Not too bad considering how I've been eating lately. Ideally will try (I've been saying this for some time) and cut down to lower teens and finally towards 10% but not sure I'm quite ready. Read= I am enjoying my food way too much atm. Would really like to get the waist under 35 but we'll see how we go.

Also, did a couple of SVJ 1 step VJ today at work just because. Highest SVJ was 27" and 1 step was just under 30". Not enormous by any stretch but great for me. Didn't try a running 1 leg but I'd expect it to be mid 30's. Might try to get out on a court late this week/next week and see if I can throw a few down.
Title: Re: Two Hands Two Feet
Post by: Coges on August 19, 2014, 07:08:04 pm
19/08/2014
B3W
Week 16- Session 54
BW- 92.7 (am)

Quick warm up

RDL-
60 x 10
OL Deadlift-
80 x 5, 100 x 5
Deadlift-
120 x 5, 155 x 5  :personal-record:

Ring Chins-
BW x 5, 5, 4, 5, 3

BB Curls (fat gripz)-
bar x 12, 10, 10

Mixed grip on the deads worked well. Reps 1-3 were smooth. Rep 4 was hard. Rep 5 was an 9/10. Funny thing is watching it back on video it never looks that hard. Makes me wonder how hard guys go when you see them struggling for 5+ seconds with a lift.
Oh and fat gripz curls give the biggest arm pump ever. Ridiculous!!!
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on August 19, 2014, 09:52:59 pm
Killing it lately!
Title: Re: Two Hands Two Feet
Post by: Coges on August 19, 2014, 10:15:43 pm
Killing it lately!

Cheers thanks mate. Funny how that happens when I train consistently.
Title: Re: Two Hands Two Feet
Post by: Coges on August 21, 2014, 08:01:39 pm
21/08/2014
B3W
Week 16- Session 55
BW- 91.6 (am)

Quick Warm Up - need to work on something better here without going over board

Front Squat-
bar x 10, 40 x 5, 60 x 5, 80 x 5, 105 x 5  :personal-record:

OHP-
bar x 10, 30 x 5, 40 x 8, 6, 6

Unilateral Floor Press-
25 x L-9 R-10, L-8 R-8, L-8 R-8
Title: Re: Two Hands Two Feet
Post by: Coges on August 22, 2014, 09:04:03 am
22/08/2014
B3W
Week 16- Session 56
BW- 94.5 (pm)

Quick warm up

Hang Power Snatch- bar x 5
High Pull- 60 x 5, 5
Snatch Grip DL- 80 x 5, 105 x 5  (straps) :personal-record:

Parallel Bent Row-
40 x 6, 50 x 6, 60 x 6, 6, 6

Pull Ups-
6, 4, 3

Had nothing on the pull ups. Didn't help that I've eaten a ton today and this week.
Used straps on the top set of deadlifts tonight. Have been having more soreness in my hand in the days after training, especially after the wide grip pulls. Hand has been great since I nearly cut through it 10 years ago but went rock climbing 4-5 months ago and it's been shitting me since.
Title: Re: Two Hands Two Feet
Post by: Coges on August 22, 2014, 11:51:09 pm
So I'm now 16 weeks deep in this program. Thinking I need to go into the next 16 or so weeks with a plan.
Before that though, it's time to test and see how far I've come. Am going to do squat, deadlift, bench and front squat 1RM lifts. Will start tomorrow if the legs feel recovered from last night.
Am hoping to get these results:

Back Squat- 150
Deadlift- 180
Bench- 90+ and I'd be happy
Front Squat- 120+ (130 ideally)

I think these are all genuinely within reach which would be a great result. 

Following that I've got a week off and when I come back I'm going to plan for the summer months. Looking to still grow the main lifts but at a slower pace and making sure I'm getting the form spot on. Will also be dedicating more time to the upper body (upper chest, upper back and shoulders) and getting some general fitness work in. Hoping to do sprinting work and some martial arts related fitness stuff.  That's the plan anyway. I think this will also mean doing that cut I've been posting about for a few months now. Nothing crazy but I'm sure I can go from my 17% or so at the start of September down to 12 odd by Christmas. We don't really get the heat here till after Christmas so I figure I don't need to be beach ready before then (not like anyone really cares anyway).

So I will be looking forward to posting a video of me squatting 150kg tomorrow or Monday.
Title: Re: Two Hands Two Feet
Post by: Coges on August 25, 2014, 07:58:05 pm
25/08/2014
B3W
Week 16- Session 57
BW- 92.7 (am)

Squat Day!!!

Squat-
bar x 10
60 x 5
80 x 3
100 x 1
120 x 1
130 x 1
140 x 1 (equal PR)
150 x 1  (PR removed due to not reaching depth- will be chasing this one again on Sunday)
150 x F

Went to the third umpire immediately post set and wasn't convinced about my depth. Reviewed the footage again this morning on the computer and I think I've maybe hopefully just made it to parallel. Core was the limiting factor for me on the way up. Was fighting to not fold over. Btw, that maniacal laughing is my 4 year old son watching old Mickey Mouse episodes (pre political correctness).

http://www.youtube.com/watch?v=s0n-OD1qoZM

Let me know if you think I made legit depth cause I'm only mildly confident. If I get a chance I might try again Sunday and see how I go.
Title: Re: Two Hands Two Feet
Post by: LBSS on August 25, 2014, 10:01:53 pm
couple of notes:

1. don't think you hit parallel. pretty dang close, though.
2. your stance is wide, and your feet collapse in a bit -- look at your right foot when you're near the bottom, the ankle is rolled in and your foot looks almost flat. your glutes should be engaged enough to keep your feet square and stable on the ground. get squatting shoes, or stick your heels a bit closer together on top of 5lb plates and see what changes. this goes without saying but use light weight when you're messing with stance. as it is the bar is up high on your traps, you're setting your feet for a power-lifting-type squat (i.e., low bar), and you're not allowing your hips to be active enough to keep you stable and push you up and through.
3. great mental fortitude to make the lift.
Title: Re: Two Hands Two Feet
Post by: Coges on August 25, 2014, 10:39:45 pm
couple of notes:

1. don't think you hit parallel. pretty dang close, though.
2. your stance is wide, and your feet collapse in a bit -- look at your right foot when you're near the bottom, the ankle is rolled in and your foot looks almost flat. your glutes should be engaged enough to keep your feet square and stable on the ground. get squatting shoes, or stick your heels a bit closer together on top of 5lb plates and see what changes. this goes without saying but use light weight when you're messing with stance. as it is the bar is up high on your traps, you're setting your feet for a power-lifting-type squat (i.e., low bar), and you're not allowing your hips to be active enough to keep you stable and push you up and through.
3. great mental fortitude to make the lift.

Thanks for the feedback. I've actually been squatting in a pair of inov-8's up until last night and for some reason went with the NB vibrams. Not sure exactly why. Feet definitely roll in on both sides. I will try again on Sunday and use those shoes. I plan to get some oly shoes later in the year.
Good tips though. Thanks again.
Title: Re: Two Hands Two Feet
Post by: entropy on August 25, 2014, 10:57:13 pm
are your innov-8 shoes the lifting ones or running? i agree with lbss that shoes might help with depth. What i saw was a reasonably upright lift which is a good sign going forward, you can prob get very strong while getting athletic gains from squatting.
Title: Re: Two Hands Two Feet
Post by: Coges on August 25, 2014, 11:48:39 pm
are your innov-8 shoes the lifting ones or running? i agree with lbss that shoes might help with depth. What i saw was a reasonably upright lift which is a good sign going forward, you can prob get very strong while getting athletic gains from squatting.

Shoes are aimed at Crossfit crowd so a bit of a combo. I think the shoe is fine for lifting and want to steer more towards high bar squatting so if I have to narrow my stance and drop weights a bit that's fine with me. I'm looking around at oly shoes at the moment and will hopefully pick up a pair over the next couple of months.
Title: Re: Two Hands Two Feet
Post by: Raptor on August 26, 2014, 05:10:06 am
It's interesting that the sticking point is in the half squat position as well... I wonder if that is quad weakness or the quads are being overloaded because your posterior chain doesn't properly fire in that position.
Title: Re: Two Hands Two Feet
Post by: Coges on August 27, 2014, 01:51:51 am
It's interesting that the sticking point is in the half squat position as well... I wonder if that is quad weakness or the quads are being overloaded because your posterior chain doesn't properly fire in that position.

I think while I definitely have issues in both those areas my torso bore the brunt of the lift. I find my upper quad is generally overloaded and the p/chain sometimes fires sometimes doesn't.
I am putting a lot of that lift down to me being scared to go too deep and not using the natural form I've used for the past 4-5 months. If I get time I will go again on Sunday.

Title: Re: Two Hands Two Feet
Post by: Raptor on August 27, 2014, 06:25:45 am
Is the reason why you're afraid to go too deep a matter of strength or a matter of losing balance?
Title: Re: Two Hands Two Feet
Post by: Coges on August 27, 2014, 09:53:12 pm
Is the reason why you're afraid to go too deep a matter of strength or a matter of losing balance?

I think moreso just the weight. 150 has been a long time goal and I think I mentally sabotaged myself.
Deadlifted last night too. I'll do a separate post but 170 went up well. 180 felt like it was nailed to the floor. It was all mental.
Title: Re: Two Hands Two Feet
Post by: Coges on August 27, 2014, 11:34:27 pm
27/08/2014
B3W
Week 16- Session 58
BW- ?

Deadlift-
RDL- bar x 5, 60 x 5
100 x 3, 120 x 1, 140 x 1, 160 x 1, 170 x 1  :personal-record:
180 x F

Defeated by 180 before I even lifted it. Maybe too psyched up. Maybe just too weak atm. 170 is great but didn't really feel like too much of a win as it went up relatively easy.

Anyway here's 170
http://www.youtube.com/watch?v=V7UBis-F8UE
Title: Re: Two Hands Two Feet
Post by: ChrisM on August 27, 2014, 11:55:37 pm
DMX FTMFW!!!! :D Getting mentally psyched OUT of a lift sucks, that 170 looked almost easy for you!
Title: Re: Two Hands Two Feet
Post by: Raptor on August 28, 2014, 04:43:02 am
Yeah it's all mental for you right now... it was the same with me at the same weight - 170 then 184 - the first time I tried 184 it didn't even flinch off the floor. But I knew at that point it was mental so I waited 2-3 minutes and tried it again:

http://www.youtube.com/watch?v=trsSjeBEiwQ
Title: Re: Two Hands Two Feet
Post by: Coges on August 28, 2014, 07:03:13 pm
Yeah it's all mental for you right now... it was the same with me at the same weight - 170 then 184 - the first time I tried 184 it didn't even flinch off the floor. But I knew at that point it was mental so I waited 2-3 minutes and tried it again:

http://www.youtube.com/watch?v=trsSjeBEiwQ

That 184 went up super quick!
Yeah I knew at the time it was mental. Waited a minute and tried again but I'd lost the mojo. It's all good though. I'll do FS and bench Sunday, take a week off and come back and start all over again. Next stop 200.
Title: Re: Two Hands Two Feet
Post by: Raptor on August 29, 2014, 04:42:37 am
If you look at me at 0:08 you can see I try a first initial pull and almost give up... and then the bar speed is pretty good => I had reserves of strength to apply since the bar speed is that good.

So the mental part is huge in the deadlift more than in any other complex lift (squat or bench) IMO because the weight is/should be greater in the deadlift.
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2014, 08:17:39 pm
I'd say the mental part is greater in the squat as you can't just let go if it all goes wrong.
Title: Re: Two Hands Two Feet
Post by: Raptor on August 31, 2014, 05:04:39 am
I'd say the mental part is greater in the squat as you can't just let go if it all goes wrong.

It's easier, exactly because of that ... let's say you have "good initiative" not to give up.
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2014, 02:25:41 am
31/08/14

On what was planned to be another testing day my wife convinced me to go for a ride while she ran. Plan was to do 28k from Arthur's seat to Cape Shanck. "I'll run and you ride" she said. "It'll be easy" she said. Get through the entry gates and this is what confronted me:

(http://i.imgur.com/wyEq0RK.jpg)

Then a little further on there was this:

(http://i.imgur.com/HcUhsvc.jpg)

Anyway we ended up doing just under 23k with me hiking and carrying the bike most of the way. Good fun though and we had a perfect day to do it and even included my wife getting lunged at by a tree snake. Not poisonous but scary as fuck for her.

The next week I spent on Hamilton Island drinking and eating and drinking some more. Didn't really gain any weight though which is strange but first night back in the gym tonight. Have a slightly different direction for the next few months. Will update that in a separate post.
Title: Re: Two Hands Two Feet
Post by: LBSS on September 08, 2014, 11:45:29 am
23km is a pretty good run, especially on what looks like challenging terrain. is your wife a marathoner?
Title: Re: Two Hands Two Feet
Post by: ChrisM on September 08, 2014, 12:25:02 pm
No joke, upvoted for her! Lol
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2014, 07:16:41 pm
23km is a pretty good run, especially on what looks like challenging terrain. is your wife a marathoner?

Yep. She has done just halves (sp?) up to now but has the Melbourne marathon booked in for 6 weeks away as her first full one. The trail we started is a point to point 28k event in Jan that she's doing as her first trail run. We did part and came back the same way.

She's a machine too. I'm struggling to pedal away on the bike (which is hers and way too small for me) and she's just powering up these hills.
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2014, 07:17:06 pm
No joke, upvoted for her! Lol

Haha. Thanks mate.
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2014, 07:41:28 pm
08/09/2014
B3W
Week 0- Workout 1
BW- 91.1
Total Cals- 1,708

Warm Up

Squat-
bar x 5- paused
40 x 5- paused
60 x 5- paused
80 x 5
100 x 5

Incline Press- Fat Gripz
bar x 8
30 x 8
40 x 8
50 x 8

Ring Dips
BW x 6, 6, 6, 6

First session back after my time off. Wanted to ease my way back in. 100 felt like a ton on the squats. Hoping to go 110 next week and progress back up from there.
Am focusing on form and bar speed more on all exercises at the moment. Good to be back in.
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2014, 09:15:18 pm
B3W 16 Week Progress Summary

5 May 2014
Squat- 95 x 5
Deadlift- 120 x 5
Front Squat- 75 x 5
Snatch Grip DL- 75 x 5
Incline Press- 62.5 x 5

18 August 2014
Squat- 125 x 5 / 140 x 1
Deadlift- 155 x 5 / 170 x 1
Front Squat- 105 x 5
Snatch Grip DL- 105 x 5
Incline Press- 72.5 x 5

The things I care about:
Squat- +30kg
DL- +35kg and PR @ 170
FS- +40kg

Feel like I've made ok progress. Better diet, recovery, sleep, stress, etc and it could have gone better. Diet and recovery strategies being the two main culprits.

Things to focus on in the next 16 weeks which will take me right up to the new year.
- Initial fat loss (down to 10-12%)
- Core strength- Massive hole in my programming
- Upper body size - Summer is just around the corner and I'm shallow like that.
- Retaining and gaining strength on lower body lifts (albeit potentially more slowly than before)
- Squatting technique - I can see some good gains coming from solidifying my technique and working on proper bracing and breathing.

I have a hypertrophy plug in for the program I'm currently doing. Initially this will be adding an extra upper body exercise for 2-4 weeks, then adding an additional lower body exercise, then maybe some RPT style training. It sounds counter-intuitive trying to add whilst losing fat but I'm hoping the fat loss is a 6 week deal and I'll ramp up the gain from there.

One overriding goal is to do a 5k race early in the new year (end of Jan start of Feb). Want to get myself in some decent shape and then add a 5-6 week training block to do a decent time. Figure I should be able to go under 25 mins easily with some decent running under my belt but would ideally go closer to 20m (not sure how realistic this is though). I figure the faster I can finish the better as I hate running. Why am I doing it if I hate running? Bloody good question. Main reason is to spend more training time with the wife and also to show people that I can actually run and not just sprint around a basketball court.

Edit- All in all I'm not too fussed about my pure strength numbers over the next 16 weeks. Will still be going as heavy as I can but form will be front of mind. Also, I see this as a great time to get my body prepared for a full on assault on big numbers next year. I should still add to my squat and DL numbers by the end of the year and figure if I can get the body in great shape heading into next year I am a good shot at a 250DL and 200SQ next year.
Title: Re: Two Hands Two Feet
Post by: vag on September 09, 2014, 04:40:18 am
30kg / 33% in 3 months is not 'ok' progress, it is jaw dropping crazy progress, props!!!!
:goodjobbro:
Title: Re: Two Hands Two Feet
Post by: Coges on September 09, 2014, 07:09:54 am
30kg / 33% in 3 months is not 'ok' progress, it is jaw dropping crazy progress, props!!!!
:goodjobbro:

Haha. Thanks mate.
It does feel less stellar given some are previously had gains. Kind of like sloppy seconds. You'll take them but they're just not quite the same.
Title: Re: Two Hands Two Feet
Post by: entropy on September 09, 2014, 09:19:00 am
Things to focus on in the next 16 weeks which will take me right up to the new year.
- Initial fat loss (down to 10-12%)
- Core strength- Massive hole in my programming
- Upper body size - Summer is just around the corner and I'm shallow like that.
- Retaining and gaining strength on lower body lifts (albeit potentially more slowly than before)
- Squatting technique - I can see some good gains coming from solidifying my technique and working on proper bracing and breathing. 

Sounds like a good plan. A lot of people make the mistake of wanting to 'recomp' which means effectively the same thing as 'wheel spinning'. Gaining strength or mass requires eating enough food to gain weight and it's not possible to circumvent it with the mythical idea of staying at the same bodyweight but gaining muscle at the same rate as you're burning bodyfat. I'm glad you're not making that mistake though. Good luck, will be good to see where you are in 6-12 months time if you stick to the above plan.
Title: Re: Two Hands Two Feet
Post by: Coges on September 09, 2014, 06:55:42 pm
Things to focus on in the next 16 weeks which will take me right up to the new year.
- Initial fat loss (down to 10-12%)
- Core strength- Massive hole in my programming
- Upper body size - Summer is just around the corner and I'm shallow like that.
- Retaining and gaining strength on lower body lifts (albeit potentially more slowly than before)
- Squatting technique - I can see some good gains coming from solidifying my technique and working on proper bracing and breathing. 

Sounds like a good plan. A lot of people make the mistake of wanting to 'recomp' which means effectively the same thing as 'wheel spinning'. Gaining strength or mass requires eating enough food to gain weight and it's not possible to circumvent it with the mythical idea of staying at the same bodyweight but gaining muscle at the same rate as you're burning bodyfat. I'm glad you're not making that mistake though. Good luck, will be good to see where you are in 6-12 months time if you stick to the above plan.

Cheers thanks mate. I've never had the patience for a proper cut before (never had to) so we'll see how we go.
Title: Re: Two Hands Two Feet
Post by: Coges on September 10, 2014, 08:06:12 pm
09/09/2014
Total Cals- 1,983

10/09/2014
B3W
Week 0- Workout 2
BW- 90.4
Total Cals- 2,207
Fatigue- Feeling pretty crap with a cold. Nose fully blocked, stuffy head, etc. Legs quite sore following squats on Monday.

Warm Up

RDL-
60 x 10
Deadlift-
80 x 5
100 x 5
120 x 5

Ring Chins-
BW x 5, 5, 5

BB Curl (Fat Gripz)
bar x 10, 10, 10

Had planned on more but felt pretty rubbish
Title: Re: Two Hands Two Feet
Post by: Coges on September 14, 2014, 10:36:56 pm
12/09/14
B3W
Week 0- Workout 3
BW- 90.8
Total Cals- 1,968
Fatigue- Not fully over cold but feeling ok

No warm up- Had barely any time for this workout

Front Squat-
bar x 5
40 x 5
60 x 5
80 x 5

OHP- Fat Gripz
bar x 10
30 x 5
40 x 5
40 x 5
40 x 5

Unilateral Floor Press
20 x 10
20 x 10
20 x 10

Ring Push Ups
10, 7, 5
Title: Re: Two Hands Two Feet
Post by: LBSS on September 14, 2014, 10:55:22 pm
uh, this should go without saying but don't diet through an illness. a cold is no big deal but if you actually get sick, stop cutting cals.
Title: Re: Two Hands Two Feet
Post by: Coges on September 14, 2014, 11:03:52 pm
Yeah it was just a head cold and nothing too serious. Just that combined with no training for 10 days and eating and drinking my way through my holiday probably didn't help. Feel pretty good now. I wasn't going super low though.

Actually thinking I will increase my cals on the two heavier training days (back squat and deadlift) and go medium on the other training days and pretty light on my 3 rest days. I'm concerned about losing too much muscle at this stage. I've gone from 93 to 89.8 in a week and it may be water and such but don't want to lose too much too quickly which I've had a habit of doing in the past.
Title: Re: Two Hands Two Feet
Post by: Coges on September 15, 2014, 02:05:43 am
Training Plan Modifications:

14 weeks-
Weeks 1-4
Day 1- Squat (top set of 5), Incline Press (3x8), BSS (3x6-8), Ring Dips (3x6-8), Ring Push Ups (4x6-8), Ab Circuit
Day 2- Deadlift (top set of 5), Weighted Ring Chins (3x5), Hip Thrust (3x8), BB Curl (3x8-10), Inverted Row (3x8-10), Ab Circuit
Day 3- Front Squat (top set of 5), OHP (3x5), Pistol (3x6), Unilateral Floor Press (3x8-10), Front Plate Shoulder Raise (3x8-10) Ab Circuit
Day 4- Snatch Grip DL (top set of 5), BB Row (3x6-8), GHR (3x6), Pull Ups (30-50), Power Curl (3x8-10), Ab Circuit

Looks like a lot initially. Really the focus will still be on the initial strength movement and then moving through the remainder at some pace. Not really concerned about upper body strength. It's more about the movement and I think it'll help with the cutting process to get some work capacity in there by not resting as much.

I will follow this for 6 weeks while I continue to cut a but and then move into some RPT for the next 8 or so where I'll be trying to gain. Figure I'll need to be eating more if I'm doing RPT with this volume and more back off sets.

I figure that'll be enough to keep me going for the rest of the year. Maybe even add some martial arts and running to it if I get time.
Title: Re: Two Hands Two Feet
Post by: Coges on September 16, 2014, 07:26:30 pm
16/09/14
B3W- Fat Loss & Hypertrophy
Week 1- Workout 1
BW- 89.5
Total Cals- 2,002
Fatigue- None really

Quick warm up

Squat-
bar x 5
60 x 5
80 x 5
90 x 5
110 x 5

Incline Press (fat gripz)-
bar x 8
40 x 8
50 x 8, 8, 8

BSS-
10kg db x 8, 8, 8

Ring Dips-
bw x 6, 6, 6, 6

Ring Push Ups-
bw x 6, 6, 6, 6

Ab Circuit- 3 mins

Total workout took 59 mins. Little too long for my liking even with a shortened warm up. May have to go for higher reps and only 2 sets on both BSS and ring push ups. This would cut 5-8 minutes off which wouldn't be too bad.
Squats went super well though. Narrowed stance a bit. Pointed feet a little straighter. Felt solid. Need to replicate this next week.
Title: Re: Two Hands Two Feet
Post by: Coges on September 16, 2014, 07:30:54 pm
Seem to be losing weight pretty well at the moment. I'm down approx 200g each day so far eating just under or around 2,000 cals a day. Not sure if I've lost muscle or not. Too hard to tell at the moment. I am 89.3 this morning so should reach 88 (fingers crossed) by end of next week. Will see how I'm tracking then visually before deciding what to do.
Title: Re: Two Hands Two Feet
Post by: Coges on September 17, 2014, 07:47:22 pm
Had myself a nice night of eating last night. Didn't intend to eat so much but was fricken hungry and didn't really want to stop. Topped out at 3,567 cals. Not too bad considering 80% of it was done after 8pm. BW is 89.5 this morning. Will have another day of decent eating (~2,500) and then back to the lower cals Friday.
Title: Re: Two Hands Two Feet
Post by: Coges on September 21, 2014, 09:07:47 pm
Work, life and laziness have conspired against me with only 1 workout for the last week. Haven't done too much damage on the scales (90.0 even this morning) but feeling weak and small. Back into it tonight and ready to get stuck in.
Title: Re: Two Hands Two Feet
Post by: Coges on September 22, 2014, 09:13:30 pm
16/09/14
B3W- Fat Loss & Hypertrophy
Week 2- Workout 2
BW- 90.0
Total Cals- 1,803

Squat-
bar x 5
60 x 5
80 x 5
100 x 5
112.5 x 5

Incline Press (fat gripz)-
bar x 8
40 x 8
52.5 x 8, 8, 4

BSS-
20 x 12, 12

Ring Dips-
bw x 8, 8, 8

Ring Push Ups-
bw x 7, 7, 7

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on September 24, 2014, 12:23:29 am
24/09/14

Quick fill in sesh today as I won't be able to get to the gym for the next couple of days. Had myself about 15 minutes so just did a quick KB circuit.

Snatch, squat, push press, renegade row, swing, farmers walks.

Felt pretty good to at least do something.
Title: Re: Two Hands Two Feet
Post by: Coges on September 25, 2014, 09:00:20 pm
25/09/14

Trip down the the local track with the wife while she does some interval work.
I ran (jogged) a few 400s, did a few 100s and some all out 50s. Threw in a few jumps as well and felt pretty good.

26/09/14

Bw down to 88.5. I'm not far off 88 now and I would envisage being in the 87s mid to end of next week.
Title: Re: Two Hands Two Feet
Post by: Coges on September 29, 2014, 08:35:58 pm
26/09/14

Quickest workout of my life- 16 mins

RDL-
bar x 10
60 x 10
Deadlift-
80 x 5
100 x 5
130 x 5

Chins-
bw x 5, 5
10 x 2

Literally had no time but figured its still better to get a quick one in than to skip it altogether.
Title: Re: Two Hands Two Feet
Post by: Coges on September 29, 2014, 08:44:39 pm
28/09/14

Running out of time this week so have mashed day 3 & day 4 together.

Snatch grip high pull-
40 x 5
60 x 5
Snatch grip panda pull-
60 x 5
Snatch grip deadlift-
90 x 5

Front Squat-
60 x 5
70 x 5
80 x 5
90 x 5

OHP (fat gripz)-
bar x 5
30 x 5
42.5 x 5
42.5 x 5
52.5 x 2 (forgot to take weight off from bent row set)

Parallel Bent Row (fat gripx)-
bar x 8
30 x 8
52.5 x 8
52.5 x 8
52.5 x 8

Front plate raise-
15 x 15, 12, 15

Power Curl-
40 x 8, 6, 8

Front plate raise is my new favourite exercise. Supersetted this with the power curl for a great result. Will def use this again. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 30, 2014, 09:00:53 pm
Hapkido last night. Great class aside from copping a heel to my calf when training leg sweeps with a 115kg training partner. Calf has blown up today and is pretty fricken sore. Have been icing but looks like I'll be training upper body only for the rest of this week. May squeeze some RDLs in at the end of the week but don't want to stress it out too much just yet.
Title: Re: Two Hands Two Feet
Post by: Coges on October 05, 2014, 06:03:33 pm
So calf looks way worse that what originally thought. Off to doctors today as some swelling has gone down but now the whole lower leg is bruising up. Still v painful to walk properly and any squatting/running motion (anything on tip toes) is out. Have spoken to a physio mate who thinks I could be looking at 4-8 weeks of reduced lower body movements which would completely suck.
Have been slack on any gym time whatsoever. Bad habit of mine when I get any injury. I guess I now have an excuse to go beach body style and make every day bench day.
Title: Re: Two Hands Two Feet
Post by: LBSS on October 05, 2014, 07:55:41 pm
friends don't let friends skip leg day.

(http://www.distractify.netdna-cdn.com/wp-content/uploads//2014/01//people-who-prove-you-should-never-skip-leg-day-4.jpg)

sounds like to need to rest completely for a little while, but you can train legs without relying too much on your calves. BSS, leg press if you're careful about where you put your feet, good mornings to some extent, leg curls and extensions, the list goes on.
Title: Re: Two Hands Two Feet
Post by: Coges on October 05, 2014, 10:17:47 pm
Haha. And here I was thinking I could get away with it.

I was thinking just to do RDLs in the meantime. I can do normal and wide grip for a bit of variety till the calf is healed. My PC could probably use a hammering anyway.

Edit- btw don't have access to any machinery as I train at home.
Title: Re: Two Hands Two Feet
Post by: Coges on October 06, 2014, 06:49:33 pm
Saw the doctor yesterday. No serious damage to calf and I won't make it any worse by doing any exercises that I can do. The whole lower leg is now bruised and hurts like a motherfucker though so I'll lay off any squats and introduce some RDLs this week. They should go over fine. Not sure exactly what the likely recovery time is but I'll try to get some good range of motion into is next week and maybe start off with some bw squatting movements.
Title: Re: Two Hands Two Feet
Post by: Coges on October 12, 2014, 09:34:36 pm
9/10/14

Incline Bench (fat gripz)-
bar x 10, 30 x 5, 40 x 5,
55 x 5
40 x 15, 11

Ring Dips-
BW x 5, 4, 5, 4, 3

Ring Push Ups-
10, 7


10/10/14

RDL-
bar x 10, 60 x 10, 80 x 5, 100 x 3

Ring Chins-
BW x 5, 5, 4, 4, 3

Curls (fat gripz)
25 x 10, 10, 10

Inverted Row-
bw x 15, 15


11/10/14

Front squat- bar x 3 (calf feeling all kinds of pain- will stick to DL variations for the moment)

OHP (fat gripz)-
bar x 5, 30 x 5,
42.5 x 5, 5, 5

Unilateral Floor Press-
20 x 10, 10, 10

Front Plate Shoulder Raise-
15 x 15, 15, 15
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2014, 06:16:05 pm
Have just finished up a week and a bit long binge on food and drink. Feel like crap and it's time to get on the straight and narrow again.

20/10/2014

8km bike ride with wife and kids about an hour before training.

Squat-
bar x 8
60 x 5
80 x 5
100 x 5 - no calf pain. felt pretty damn good actually. still a decent sized bruise going on but have almost full mobility in the ankle which is positive

Incline Press (fat gripz)
bar x 5
30 x 5
40 x 5
50 x 5
60 x 5
65 x 5
50 x 7

Ring Dips
bw x 6, 6, 6, 6, 6

All in all pretty good day back. Weight hasn't really fluctuated too much. I was around 90 this morning and will drop back down to 89-88 over the next few days. Planning to be around the 2,000-2,500 mark on rest and training days for a couple of weeks and ramp it up from there.

Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2014, 10:52:07 pm
Just getting photos off my phone. This is the bruise from about 10 days ago. Still lingering around the lower part of the calf and there's significant soreness around the ankle region. Overall doesn't cause too much pain outside of direct contact at the moment although the ankle has been quite stiff.

(http://i.imgur.com/7xbE8O1.jpg)
Title: Re: Two Hands Two Feet
Post by: Coges on October 23, 2014, 12:47:00 am
22/10/14

Had 20 mins to get in a quick sesh...

RDL-
60 x 5, 5
DL-
80 x 5
100 x 5
130 x 3

Ring Chins-
BW x 5, 3, 3

Felt soft all over during this working. No doubt rushing and lack of warm up didn't help.
Title: Re: Two Hands Two Feet
Post by: Coges on October 24, 2014, 02:03:36 am
http://anthonymychal.com/2014/10/how-i-deadlifted-550-pounds/

Off the back of the above post I'm thinking of giving the even easier strength concept a try. Have been struggling to get back into the swing of things lately with family and work commitments playing havoc with training at night. I've still got aesthetic goals at the forefront prior to athletic goals at the moment but I like the concept talked about and if I don't gain anything doing this for a few months (a few people have reported making decent body comp gains) then I'm sure any added strength will make it easier to rebound into a mass phase later.

Also this ties in nicely with my personal goal to rise early and will take to training in the AM again. Doing it this way will also mitigate the recent risks of not training through night work and the urge to actually spend some time with my family. I would imagine for the most part considering the weights I'd be training with I would be in and out of the gym/garage in 45-50 mins.

Am thinking of DL, Incline Bench, Front Squat, Ring Chins, Ab Wheel as my five exercises.

I do also like the idea of the 6 singles day to be able to push the envelope a bit.

If I can get my shit together enough to plan it out over the weekend I'll start on Monday. If not I'll push it back a week.

*Edit- I've been wanting to work on technique/tightness as well for some time as I feel this is significantly holding me back so this will provide ample opportunity too.
Title: Re: Two Hands Two Feet
Post by: LBSS on October 24, 2014, 09:33:43 am
i like it man. no plans or intentions are worth anything if you can't do them. 45-50 minutes in the morning, with a pretty specific focus, sounds doable. and i bet you'll make more progress than you expect!
Title: Re: Two Hands Two Feet
Post by: Coges on October 26, 2014, 05:55:53 pm
i like it man. no plans or intentions are worth anything if you can't do them. 45-50 minutes in the morning, with a pretty specific focus, sounds doable. and i bet you'll make more progress than you expect!

Cheers mate. It seems to fit with what I want to do right now and more importantly I'm motivated to do it. Like to idea of doing some singles every two weeks too.
Will be very interested to see how the DL max goes up. Would be nice to get to 200 but I'd still be happy at 180-190. I actually think it'll do wonders for my benching too but we'll see.
Title: Re: Two Hands Two Feet
Post by: Coges on October 26, 2014, 06:20:06 pm
Day 1- Even Easier Strength
27/10/2014

Warm Up-

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

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

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

Ring Chins
BW x 5
BW x 5

Ab Wheel (knees)
5, 5

50 mins

So far so good. Up at 5.15, in the gym and warming up by 5.30. Am working on a warm up that will wake me up at the same time. I feel like I have the weights right although I'll know for sure at the end of the week when I've done them everyday.
As per the article I'll look to incorporate some wide/snatch grip pulling to vary things up a bit.

Title: Re: Two Hands Two Feet
Post by: Coges on October 27, 2014, 07:01:08 pm
Day 2- Even Easier Strength
28/10/2014

Warm up-
Goblet squats & Swings

Wide Grip RDL
60 x 5
60 x 5
Normal Grip RDL
100 x 5
100 x 5

Incline Bench (Fat Gripz)
bar x 5
40 x 5
50 x 5
50 x 5

Front Squat
60 x 5
70 x 5
70 x 5

Ring Chins
bw x 5
bw x 5

Ab Wheel Rollout (knees)
bw x 5
bw x 5

43 mins

Up at 5.30 and in the gym at 5.40. Better warm up today but will need to do slightly more to get ready for the bigger sets tomorrow. Ab wheel was super hard and abz are super sore from yesterday. I'm taking this as a sign of a weakness that needs to be fixed so I'll stick with it.
RDL was hard on grip but otherwise felt good. Am really trying to focus on tightness across all exercises as this is another area I've been missing.
Title: Re: Two Hands Two Feet
Post by: Coges on October 29, 2014, 07:43:06 pm
Day 3- Even Easier Strength
29/10/14

Warm Up-
Goblet squats and swings

Wide Grip RDL-
60 x 5
60 x 5
Deadlift-
100 x 5
110 x 3
120 x 2

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

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

Ring Chins-
bw x 5
+2.5 x 3
+5 x 5

Ab wheel-
Did not do. Ab soreness way too much to be of any use.

50 mins

Still getting used to workout out so early. No doubt this will get better over the next few weeks. Thinking I may add a walk/jog around the block first to actually wake up/warm up prior to starting as it's only a 5 second trip from my house to the garage and my wife and kids don't take kindly to being woken at 5.30am.
Title: Re: Two Hands Two Feet
Post by: Coges on October 29, 2014, 07:44:01 pm
Day 4- Even Easier Strength
30/10/14

REST

-may do some yoga tonight-
Title: Re: Two Hands Two Feet
Post by: Coges on October 30, 2014, 06:31:10 pm
Day 5- Even Easier Strength
31/10/2014

I fear my love affair with morning training may already be over. Have had some serious hip and glute tightness over the last couple of days which has led into some serious lower back pain. I used to get debilitating lower back pain 5+ years ago and haven't really had any since I've been weight training properly. At the moment I'm putting it down to training so early without time for my body to warm up and that I'm deadlifting in that state.

Like I did with the basketball thing I'm going to move on pretty quickly. I don't have the time to waste waiting for my body to adapt to early morning training if it's going to put me into this state. I've also done a little reading on training in the morning and all the recommendations are against training early without some decent time between rolling out of bed and lifting your first weight. For me that would mean getting out of bed pre-5am which just isn't going to happen.

I may just go back to the B3W program I was doing before and hit it again. I got some good results from it last time. I'll take my time and work up again. Probably my biggest mistake last time was the planned peak. Didn't plan well enough to peak, deload and start again which led to some serious downtime. Either way that's probably where I'll start and get to doing some more sprinting/jumping work again.
Fun times.
Title: Re: Two Hands Two Feet
Post by: Coges on November 02, 2014, 03:58:44 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 04, 2014, 06:34:11 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 04, 2014, 06:40:21 pm
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*
Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2014, 06:58:55 pm
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
Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2014, 06:59:43 pm
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

Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2014, 07:01:12 pm
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
Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2014, 07:02:33 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 11, 2014, 06:16:34 pm
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).
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2014, 04:55:01 pm
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.
 
Title: Re: Two Hands Two Feet
Post by: LBSS on November 14, 2014, 05:08:09 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2014, 08:35:47 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2014, 10:20:55 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 17, 2014, 09:01:14 pm
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
Title: Re: Two Hands Two Feet
Post by: Coges on November 19, 2014, 07:07:05 pm
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
Title: Re: Two Hands Two Feet
Post by: Coges on November 19, 2014, 09:18:33 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 23, 2014, 05:01:55 pm
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
Title: Re: Two Hands Two Feet
Post by: Coges on November 23, 2014, 05:10:52 pm
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.

 
Title: Re: Two Hands Two Feet
Post by: Coges on November 23, 2014, 06:20:31 pm
Mental note to self- do some banded pull aparts
Title: Re: Two Hands Two Feet
Post by: Coges on November 24, 2014, 05:59:23 pm
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
Title: Re: Two Hands Two Feet
Post by: Coges on November 25, 2014, 05:20:02 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 26, 2014, 05:06:30 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on November 30, 2014, 06:24:56 am
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
Title: Re: Two Hands Two Feet
Post by: Coges on December 01, 2014, 06:19:25 pm
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
Title: Re: Two Hands Two Feet
Post by: Coges on December 02, 2014, 06:04:42 pm
02/12/14
Even Easier Strength
Day 30

REST- unintentional rest day.
Title: Re: Two Hands Two Feet
Post by: Coges on December 05, 2014, 09:22:04 pm
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.
Title: Re: Two Hands Two Feet
Post by: Coges on December 06, 2014, 09:10:02 pm
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
Title: Re: Two Hands Two Feet
Post by: Coges on December 09, 2014, 01:10:55 am
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
Title: Re: Two Hands Two Feet
Post by: Coges on December 14, 2014, 10:43:00 pm
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.*
Title: Re: Two Hands Two Feet
Post by: Coges on December 15, 2014, 06:14:34 am
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.
Title: Re: Two Hands Two Feet
Post by: Coges on December 17, 2014, 08:40:50 am
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
Title: Re: Two Hands Two Feet
Post by: Coges on December 22, 2014, 05:22:55 pm
22/12/14

Warm Up-
KB swings & goblet squats- 16kg KB

Jump Squats-
bar x 5, 5, 5

Wide Grip RDL
60 x 5, 5

DL
100 x 5
140 x 5

OHP (Far Gripz)
bar x 5
40 x 5
50 x 5

Front Squat
60 x 5
100 x 3

Tried some more KB swings at the end but after about 6 I had a click in my left knee and a shot of pins and needles down the leg. No real pain at the time although my knee is a little sore today. Doing some upper body work today so will get some stretching and mobility stuff in at the same time.
Title: Re: Two Hands Two Feet
Post by: Coges on January 05, 2015, 09:50:07 pm
Feels like it's been forever since I updated. Has only been a couple of weeks though. Not going to post each individual workout over that time. Will just do a short summary.

After the last post had a couple of decent workouts before a week off. Mainly involving front squats around 90-100kg and back squats at 100. Plenty of playing around with bench hand width and have finally figured out the perfect width for me. Feels so much more powerful and I can actually feel it in the chesticles where it's supposed to be.

Went for a run (2.03km in 10.56 including bouts of walking). Will try to do at least one a week working up to at least 3km with the hope of bringing a 3km time of around 12 minutes. May eventually do a 5km just because but that would be it.

Am going back to the B3W program I have done before. I just wasn't that into the one I had devised. Not even remotely. I figure I'll still have the two heavy days (squat/deadlift) and then two lighter/explosive days for FS and snatch grip pulls. I had good success doing this last year and as always figured there had to be something better out there.
Title: Re: Two Hands Two Feet
Post by: Coges on January 05, 2015, 09:55:12 pm
5/1/15
B3W
Day 1
Weight- 90.9

Squat-
bar x 5
60 x 5
80 x 5
90 x 5
100 x 5

Incline Bench (FG)
bar x 5
40 x 5
50 x 5
60 x 5
65 x 5

Ring Dips
bw x 6
bw x 6
bw x 4
bw x 5
bw x 4

Incline Guillotine Press (FG)
40 x 10, 9, 5

Aiming to add 5kg to squats each week to get me back up around the 120 for 5 within a month. That's always the magical area where I start to do good things. Forgot to add jump squats though and want to incorporate these in my program going forward.

Chesticles were well and truly fried by the end which is the point. Job done.

I followed this session up with some serious drinking and eating with friends. Hoping to be the last session for a while. Not going to take me any closer to where I want to be.
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2015, 05:08:09 pm
06/01/15

9km bike ride towing my kids in a trailer. Was beautiful weather and nice to get out for a bit of a loosener.
Title: Re: Two Hands Two Feet
Post by: Coges on January 11, 2015, 11:20:10 pm
11/01/15

40km bike ride
rode into St Kilda with the wife. She was on her road bike and I was on a big mountain bike. Way in was fine. 20k in 56mins. Way back out was fucked. Had nothing in the tank after about 30k and was riding into a massive headwind. Took me 1:23 on the way back. At no time was I out of breath but the legs were absolutely spent.
Title: Re: Two Hands Two Feet
Post by: Coges on January 11, 2015, 11:27:39 pm
12/01/15
B3W day 2

Squat
bar x 5
60 x 5
80 x 5
90 x 5
100 x 5

Incline Press (FG)
bar x 5
40 x 5
50 x 5
60 x 5
65 x 5

Incline Guillotine Press (FG)
40 x 10, 4, 7

Trying to just repeat last weeks workout and start over again. Skipped dips cause I've got wicked sunburn from yesterday's ride and the ring straps chafe my arms like hell. Also, had my 2yr old in the gym with me and she kept coming over and climbing on the bench during the guillotine press.

Squats felt solid. Little fatigued from the ride but no doubt I'll notice it more in tonight's basketball game. It's a 10pm one too. Cannot wait  :pissed:
Title: Re: Two Hands Two Feet
Post by: Coges on January 12, 2015, 08:16:55 pm
Ball game went pretty well. We won by 45. I had 5 points, 7 assists and a heap of rebounds. We had a Sudanese guy filling in for us who dropped 40. My height and ridiculously athletic but could shoot the 3 ball as well. Had a lightening 1st step which is basically how he scored most of his points. He didn't manage to put any dunks down in game but was throwing plenty down before and after, off both 1 and 2. Stuff like that gives me motivation to train harder and get myself back to a position where I can dunk with ease. I didn't even attempt any. Good up ok in game and had a few high rebounds where I knew I'd got up but the knees just felt sluggish the rest of the time. No doubt was carrying some fatigue from Sunday's bike ride.
Title: Re: Two Hands Two Feet
Post by: Coges on January 14, 2015, 07:36:11 pm
14/01/2015
B3W

Wide Grip RDL
bar x 5
60 x 5

Deadlift
100 x 5
120 x 5
140 x 3

Ring Chins
bw x 5, 4, 3, 4, 3

Barbell Curls (fat gripz)
bar x 12, 10, 6

1 arm DB Row
20 x 13, 15, 10

Weird session. Felt strong and weak at the same time. Mostly weak. Still think my eating and drinking habits are seriously holding me back. Time to get that under control.
Title: Re: Two Hands Two Feet
Post by: Coges on January 18, 2015, 08:25:43 pm
17/01/15

Front Squat-
bar x 5
60 x 5
70 x 5
80 x 5

OHP (FG)
bar x 5
30 x 5
40 x 5
45 x 5
45 x 5

Unilateral Floor Press
Left shoulder wigging out. No good

Front Plate Raise
15 x 13, 15, 20

Lateral Raise
Left shoulder no good

Left knee and left shoulder were both pretty much fucked today. Shoulder is tight through from the first rib/trap area down to the lower lat area. Knee just had heaps of pain through the knee cap. Was not happy.
Title: Re: Two Hands Two Feet
Post by: Coges on January 18, 2015, 08:28:14 pm
18/01/15

Warm Up- Actually warmed up today

High Pull
bar x 5 (from hang)
60 x 5
60 x 5
Panda Pull (straps)
80 x 2 (was aiming for 5)

Parallel Bent Rows
40 x 8
50 x 8
55 x 8
55 x 8
55 x 8

Ring Pull ups
bw x 5, 2

Left knee and shoulder bugging me again. Also, had very low energy and even lower motivation.
Title: Re: Two Hands Two Feet
Post by: Coges on January 18, 2015, 08:31:05 pm
No game this week. It's my wedding anniversary so will take the opportunity to try and get the body right before I get back on court next week.

Have been looking at my squatting style and in the next session will have a play around with different bar heights and stance widths. Have been considering switching to low bar for a while but am not totally convinced. Have never really squatted low bar but will see how it feels too. 
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2015, 05:33:14 pm
20/01/15

Low bar squat
bar x 5
60 x 5
80 x 5
100 x 5
110 x 5

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

Ring Dips
bw x 6, 5, 4, 5, 6

Incline Guillotine Bench (fat gripz)
40 x 13, 9, 5

Not 100% sold on low bar squatting but it did take a lot of strain off the knees. Like 0 knee pain when squatting. Will give it a few more weeks and see how it goes. I figure I FS as well so will still get decent quad work there.
Title: Re: Two Hands Two Feet
Post by: Coges on January 26, 2015, 11:41:04 pm
24/01/15

Wide Grip RDL
60 x 5
60 x 5

Deadlift
100 x 5
140 x 5 (double overhand)

Ring Chins
bw x 5, 5, 4, 3, 2

BB Curls (fat gripz)
30 x 12, 10, 6

DB Hammer Curls
10 x 10, 8, 6

Meh...
Title: Re: Two Hands Two Feet
Post by: Coges on January 26, 2015, 11:42:36 pm
25/01/15

Front Squat
bar x 5 (HPC)
60 x 5 (PC)
70 x 5 (PC)
80 x 5 (PC)
90 x 5

OHP (fat grips)
bar x 5
30 x 5
40 x 5
45 x 3
50 x 2

Front Plate Raise
15 x 20, 20, 12

Decided I'll clean the weights for as much of my lifting as I can. 80 was pretty moderate but didn't feel I had enough in me for 90. Still working on the best way to clean with the fat grips for overhead pressing. Didn't even attempt today.
Title: Re: Two Hands Two Feet
Post by: Coges on January 26, 2015, 11:46:43 pm
26/01/15

1 hour mobility and stretching

I've gotten into a routine here mixing some ballwork with yoga, foam rolling and stretching. I go through all the elements on each body part before moving onto the next. Working quite well so far.
Title: Re: Two Hands Two Feet
Post by: Coges on January 27, 2015, 05:53:27 pm
27/01/15

Squat (low bar)-
bar x 5
60 x 5
80 x 5
100 x 5
115 x 5

Incline Bench (fat gripz)-
bar x 5
40 x 5
50 x 5
60 x 5
67.5 x 5

Ring Dips-
N/A- left shoulder bugging again- seriously need to get some work done on it

Incline Guillotine Bench (fat gripz)-
40 x 15, 15, 12

Still working out the low bar squat. Moved my stance in a bit and think I'll eventually end up with the bar a bit higher but it felt ok.
Title: Re: Two Hands Two Feet
Post by: Coges on January 28, 2015, 06:48:26 pm
28/01/15

Wide Grip RDL
60 x 5, 5

Deadlift- Double overhand
100 x 5
120 x 3
145 x 5

Ring Chins-
bw x 5, 5, 4, 3, 3

BB Curls (Fat Gripz)-
30 x 12, 10, 8

DB Hammer Curl-
10 x 12, 10, 6

Deadlift is going pretty well atm. I think I'm about 12.5kg off my all time 5rm so that's not such a bad thing. Should be able to cover that off in the next 2-3 months.
Chinning ability absolutely sucks balls though. Have been missing the 2nd day where I do pull ups and I think this is having a pretty big effect. Also once I drop a little more bf I should be better off too.

*Was meant to have a game tonight but the other team called a walk over. Have been hanging to plat but that was cool as I get to hit the gym. Then just as I finish I get a call to see if I can play in like 15 mins as another team is missing a player. FML.
Title: Re: Two Hands Two Feet
Post by: Coges on January 28, 2015, 06:55:09 pm
29/01/15

91.4kg this morning at an estimated 15-16% (online calc vs scales). Am going to start tracking calories again from start of Feb to try and get down to around 12% by end of Feb. I'm off the grog too now so no doubt that will help enormously. Have been enjoying the festive period for a little too long. I'm going to need to lose 3-4kg to make that happen. 88 would be a likely goal with 87 being preferable but I cannot remember the last time I was at 87. 
Title: Re: Two Hands Two Feet
Post by: Coges on January 29, 2015, 09:17:13 pm
29/01/15

30m yoga

Tried out a new yoga video and it was fricken hard. Will do it again though.
Title: Re: Two Hands Two Feet
Post by: Coges on February 01, 2015, 08:31:33 pm
30/01/15

Jump Squats-
20kg x 5, 5, 5

Front Squats
60 x 5
80 x 5
100 x 1
110 x 1
120 x 1 (Equal PR)

OHP (Fat Gripz)
bar x 5
40 x 5
50 x 1, 1
55 x 1

Light session as I have a big ride coming up tomorrow night.

*edit- FS Video. Hit me up with some feedback if you have any. I remember my left shouder was spasming during this video but everything else felt pretty good.
http://www.youtube.com/watch?v=U9Idq3wf2e8
Title: Re: Two Hands Two Feet
Post by: Coges on February 01, 2015, 08:37:55 pm
31/01/15

Did Ride the Night which is an event in Melbourne where you ride 70k through and around Melbourne from midnight to 7am. It's a fundraising event for youth issues.

Melbourne turned it on in typical Melbourne summer style with pretty much consistent rain and with nearly 3,000 bikes on the road it made it super interesting. The distance wasn't much to write home about over that time frame but was just slow going. Finished just before 6.30am. Went straight home but unfortunately kids prevented me from getting any sleep. Fun!
Title: Re: Two Hands Two Feet
Post by: adarqui on February 01, 2015, 10:16:22 pm
31/01/15

Did Ride the Night which is an event in Melbourne where you ride 70k through and around Melbourne from midnight to 7am. It's a fundraising event for youth issues.

Melbourne turned it on in typical Melbourne summer style with pretty much consistent rain and with nearly 3,000 bikes on the road it made it super interesting. The distance wasn't much to write home about over that time frame but was just slow going. Finished just before 6.30am. Went straight home but unfortunately kids prevented me from getting any sleep. Fun!

whoa that sounds pretty fun.
Title: Re: Two Hands Two Feet
Post by: Coges on February 01, 2015, 11:07:09 pm
31/01/15

Did Ride the Night which is an event in Melbourne where you ride 70k through and around Melbourne from midnight to 7am. It's a fundraising event for youth issues.

Melbourne turned it on in typical Melbourne summer style with pretty much consistent rain and with nearly 3,000 bikes on the road it made it super interesting. The distance wasn't much to write home about over that time frame but was just slow going. Finished just before 6.30am. Went straight home but unfortunately kids prevented me from getting any sleep. Fun!

whoa that sounds pretty fun.

It was pretty good aside from the weather. Would normally expect it to be 15-20 degrees and fine during summer but Melbourne delivered some horrible stuff.
Other problem was that with so many riders you couldn't get any real speed going and the average for most riders for the night was between 10-15km per hour. Pretty damn slow.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 02, 2015, 10:27:32 am
re: the front squat, you're a bit wobbly on the way up and dip your elbows and torso forward before you recover, but it's a PR lift so it's kind of hard to say whether that's a general thing or just because this was especially hard. do you have vid of submax sets?
Title: Re: Two Hands Two Feet
Post by: Coges on February 02, 2015, 07:49:11 pm
re: the front squat, you're a bit wobbly on the way up and dip your elbows and torso forward before you recover, but it's a PR lift so it's kind of hard to say whether that's a general thing or just because this was especially hard. do you have vid of submax sets?

I think I do that an FS quite a bit. I'll have to video a sub max set and see if it's still a problem then. I generally only video the top set each time. My L shoulder was killing me and I was struggling to hold that side up too which was a problem. Will get some footage on my next FS session.

Thx for the feedback.
Title: Re: Two Hands Two Feet
Post by: Coges on February 03, 2015, 06:07:55 pm
03/02/15

Squat
bar x 5
60 x 5
80 x 5
100 x 1
120 x 1
130 x 1
140 x F

Incline Bench (fat gripz)
bar x 5
40 x 5
50 x 5
60 x 1
70 x 1
75 x 1
80 x 1
85 x 1 (think PR but not sure- no fat gripz for this rep)

Still feeling the effects of losing a whole night's worth of sleep on Saturday night. Probably should have done a few lighter sessions but figured I'd do some singles instead. It made sense to me at the time that it would be easier doing a few sets of 1 rep than a few more sets of 5 reps. Will try to get a quick run in and some deadlifts and call it a week.

I kind of hate it how these events interfere with my training and ability to stay on track and keep progressing. I haven't started tracking cals yet either. Just not worth it yet. Haven't been eating badly and haven't had a drink in two weeks but not mentally ready yet to cut.
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2015, 05:30:08 pm
Didn't get out for a run but filled in for a mates ball team. We won by 3 after being up by as much as 15 during the first half. Even though it was a low grade there were fill-ins a plenty and we had mostly A grade players on both teams. Was a pretty fast paced game. I hardly scored but had over 15 rebounds and a couple of blocks. My d was on point which was nice so I felt like I was contributing.

Sad thing for me is that 2 years ago I would have dominated the paint and scored 15 points easy. My game is highly linked to my fitness confidence. I had no legs at all which I'm hoping is partly due to the recent training and events but I know it's mostly a lack of fitness. Need to get some more ball practice and k's into the legs. Having a rethink on my training at the moment and how I'm going to plan it going forward. Don't think I'll change anything major. May just be the timing of the training sessions, food intake, light days, etc.
Title: Re: Two Hands Two Feet
Post by: Coges on February 08, 2015, 07:15:56 pm
07/02/15

Squat-
bar x 5
60 x 5
80 x 5
100 x 5

Ring Dips-
bw x 8, 8, 6, 5, 6

Incline Bench (fat gripz)-
bar x 5
40 x 5
50 x 5
60 x 5
50 x 12

Incline Guillotine Press (fat gripz)
40 x 10, 6, 6

Ab Wheel (knees)-
10, 5, 7

Not really happy with squatting atm. Mucking around with form too much. Need to sort this out asap. Took myself back to 100 as it's a fairly comfortable weight. Hoping I can just progress at 2.5kg a week and get the technique sorted over the next couple of months by the time I get back to 120-125 for 5.
I am eating under maintenance at the moment though so no doubt that's playing a part. I'm down 2kg so I don't mind taking it easy over the next month whilst I do my cut.

Title: Re: Two Hands Two Feet
Post by: Coges on February 08, 2015, 07:19:16 pm
08/02/15

High Pull (hang)-
bar x 5
40 x 5
60 x 5 (floor)
Panda Pull-
60 x 5
80 x 3

Pull Ups (Bar)-
bw x 5, 5, 3, 3, 3

Ran out of time today so had to get a quick one in. Pull up performance is absolutely woeful. Forearms blew up on me which was interesting. I usually do them on rings and decided to go with the bar at the top of the rack. Thought it would have been a bit easier but obviously the bar is thicker than my rings. Will give it a few more weeks to see how I go.
Title: Re: Two Hands Two Feet
Post by: Coges on February 09, 2015, 05:22:55 pm
Ball game last night. Felt pretty damn good even though I am still totally unfit. I absolutely monstered everything in the paint. Had 21 points, 27 rebounds and 3 blocks. The other team lacked some height and their tallest 2 players were 6'2-3 which made it a little easier but I can feel some touch coming back. Probably missed 5-6 easy shots too which is always a bitch when you're staring at 30+ points.
Had a dunk opportunity too which I blew. Fast break and there's me and a short guy (5'9ish) who has decent hops. He backs off to the other side of the court so I can see he's going to challenge me. As I went up he came at me. I had plenty of height (probably the highest I have jumped in some time) but the ball slipped out of my hands. Would have loved to have dunked on him. Next time though.
Title: Re: Two Hands Two Feet
Post by: Coges on February 11, 2015, 07:52:08 pm
11/02/15

Hang PC-
bar x 5
40 x 5
Power Clean-
60 x 5 - FS x 5 on last PC rep
80 x 1- FS x 5
90 x 1- FS x 5

OHP (fat gripz)-
bar x 5
40 x 5
45 x 5, 5, 5

Unilateral Floor Press-
15 x 10, 10, 10

Floor press felt pretty good with left shoulder. Dropped the weight a little and will build back up slowly. Ran out of time again though. Had planned on plate raises and some hill sprints. Really need to get this timing this sorted out so I can get the full benefit out of my training.
Title: Re: Two Hands Two Feet
Post by: Coges on February 12, 2015, 05:25:32 pm
12/02/2015

BW- 91kg


Wide Grip RDL-
60 x 5, 5

Deadlift-
100 x 5
125 x 3
150 x 1
140 x 3

Barbell Rows-
40 x 6
60 x 6, 6, 6

Pull Ups-
10 sets of 3
Title: Re: Two Hands Two Feet
Post by: Coges on February 15, 2015, 07:18:43 pm
15/02/15
Total Cals- 2,239


Squat-
bar x 5
60 x 5
80 x 5
90 x 5
102.5 x 5

Ring Dips-
bw x 6, 6, 6, 5, 4

Incline Bench (fat gripz)-
40 x 5
50 x 5
60 x 5
62.5 x 5
50 x 6, 5

Done.

Squats felt solid. Still tinkering with form but this is the best they've felt in a while. That also could be because it's 102.5 and not 115 or 120. Will find out soon enough.

Body feels like it's going through a recomp though. I've been averaging around 2,000 cals a day and am still 90-91kgs but have definitely lost bodyfat. Going to keep at it for the next 2-3 weeks and then get back on the food and get my lifts up again.
Title: Re: Two Hands Two Feet
Post by: Coges on February 16, 2015, 06:24:50 pm
16/02/15

Rest Day
Total cals- 1,976
Title: Re: Two Hands Two Feet
Post by: Coges on February 17, 2015, 10:09:41 pm
17/02/15

Total Cals- 2,649

Hang High Pull-
bar x 5
40 x 5
High Pull-
60 x 5
60 x 5
Panda Pull-
80 x 3
80 x 4 (straps)

Parallel Bent Row-
40 x 8
60 x 8, 8, 8

Pull Ups (bar)-
10 x 3 (30 reps total)

High and panda pulls felt really good. Technique was definitely a lot better than the last time I did them. Looking forward to working up in weight with these.
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2015, 05:55:01 pm
18/02/15

Rest Day
Total Cals- 2,003
Title: Re: Two Hands Two Feet
Post by: Coges on February 19, 2015, 06:43:41 pm
19/02/15

BW- 90kg
Total Cals- 3,414

Hang PC-
bar x 5
40 x 5

PC + Jerk
60 x 3, 3
70 x 1

PC
80 x 1
90 x 1

Body feels like a piece of shit at the moment. Left shoulder/upper trap, feet, calves, right hip/groin, both knees, ankles, upper back (thoracic area). All over general fuckedupedness.
Making it a priority right now to get this sorted. Will have to be doing some daily/twice daily shit to get it back in order. I'll update on what I'm doing for what specific area and not any improvements along the way jic anyone else is interested.
Title: Re: Two Hands Two Feet
Post by: Coges on February 22, 2015, 06:47:16 pm
20/02/15

Total Cals = 2,411

Wide Grip RDL-
60 x 5, 5

Deadlift-
100 x 5
120 x 2
140 x 5

21/02/15

Rest Day
Total Cals- ???
Had some beers, donuts and choc chip hot cross buns.

Title: Re: Two Hands Two Feet
Post by: Coges on February 22, 2015, 06:49:43 pm
22/02/15

Total Cals- 2,660
(218g P, 308g C, 70g F)

Squat-
bar x 5
60 x 5
80 x 5
100 x 2
105 x 5

Incline Bench (fat gripz)-
bar x 5
40 x 5
65 x 5, 5, 5

Ring Dips-
bw x 6, 6, 6, 6

Title: Re: Two Hands Two Feet
Post by: Coges on February 23, 2015, 05:09:57 pm
23/02/15

Total Cals- 4,628 (got a bit carried away here)
(P-235, C-403, F-197)

Trained with a mate at his place. First time ever training together so I just followed his program and did whatever he did including weights and reps.

Deadlift-
Warm up
75 x 10, 10

Pull ups-
2 x 10 (using band)

One arm Rows
20kg x 10, 10

BB Curls-
20 x 10, 12

Not entirely what I would have done but it was nice to catch up and train with someone else for a change.
Title: Re: Two Hands Two Feet
Post by: Coges on February 23, 2015, 05:48:18 pm
Stretching-

My feet and calves have been a continuing issue with local and referred pain leading up to my knees and hips.
I have found a great, albeit temporary solution in rolling my feet on a golf ball followed by this stretch

http://www.youtube.com/watch?v=m4xX2DnEpvw

Main thing with this stretch is to keep the feet contacted at the ball and heel points throughout the stretch. I can't sit right back in this one and it hurts like a mofo but the effect is immediate.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 23, 2015, 06:43:35 pm
i've also been having calf cramping that seems related to discomfort in my glutes/TFL. i think it's a knock-on effect from the sprain last week.

alas, i'll never be able to do that stretch.
Title: Re: Two Hands Two Feet
Post by: Coges on February 23, 2015, 08:21:35 pm
Yeah I get serious calf soreness and am in total fear of foam rolling them although I know I need to do it. I find the knock on for me goes up from feet, calves, hams/quads to hips. If I get the feet right the rest are so much easier to manage.

The stretch is an absolute bitch. I often start with but bum about 4-5 inches above my heels and gradually work my way down over the course of 1-2 minutes.
Title: Re: Two Hands Two Feet
Post by: Coges on February 24, 2015, 06:10:05 pm
24/02/2015
Rest Day

Total Cals- 1,833
(P-203, C-59, F-127)
Title: Re: Two Hands Two Feet
Post by: LBSS on February 24, 2015, 06:22:24 pm
Yeah I get serious calf soreness and am in total fear of foam rolling them although I know I need to do it. I find the knock on for me goes up from feet, calves, hams/quads to hips. If I get the feet right the rest are so much easier to manage.

The stretch is an absolute bitch. I often start with but bum about 4-5 inches above my heels and gradually work my way down over the course of 1-2 minutes.

for sure, although for me the pain tends to travel up on the outside of my legs, from peroneals to ITB to TFL.
Title: Re: Two Hands Two Feet
Post by: Coges on February 26, 2015, 06:26:27 pm
25/02/15

Total Cals- 4,924

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

OHP (fat gripz)-
bar x 5
40 x 5
45 x 5, 5, 5

Unilateral Floor Press-
10 x 10, 10
15 x 10, 10, 10

Front Plate Shoulder Raise-
15 x 20, 16

http://www.youtube.com/watch?v=7tzLBpJhy0A

Front squats felt pretty good. Am actively working on form at the moment and paying attention to keeping knees out as staying as upright as possible as I know these are my two biggest failings.
@LBSS it's a submax set so let me know what you think.

Food has been interesting lately. Even though I've had a few big days of eating I am for the most part staying pretty lean. Bodyweight is between 90-92 on a regular basis and if I can stay around this bodyfat level I'll be happy to push it up towards 95ish. Quite happy to be 95+ at 15% bodyfat for the time being and then gradually lean out from there.
Title: Re: Two Hands Two Feet
Post by: Coges on February 26, 2015, 06:28:01 pm
26/02/15

Total Cals- 2,215

Hapkido Class- First time back in a while. Got put through the paces doing heaps of kicks and punching combinations. Got thrown around a heap too for the last 30 mins which is great for fun but the body is certainly a bit sore now.
Title: Re: Two Hands Two Feet
Post by: Coges on February 26, 2015, 06:45:31 pm
Yeah I get serious calf soreness and am in total fear of foam rolling them although I know I need to do it. I find the knock on for me goes up from feet, calves, hams/quads to hips. If I get the feet right the rest are so much easier to manage.

The stretch is an absolute bitch. I often start with but bum about 4-5 inches above my heels and gradually work my way down over the course of 1-2 minutes.

for sure, although for me the pain tends to travel up on the outside of my legs, from peroneals to ITB to TFL.

Wow. That's kind of bizarre.
Title: Re: Two Hands Two Feet
Post by: Coges on March 01, 2015, 06:21:50 pm
27/02/15

Total Cals- 3,464

Wide Grip RDL-
60 x 5, 5

High Pull-
80 x 3, 3

Snatch Grip DL (straps)-
100 x 5

Parallel Barbell Rows-
40 x 8, 50 x 8
60 x 6, 6, 6

Pull Ups (bar)-
4, 4, 3, 3, 4, 3, 3, 3, 4, 2 (33 reps)

Snatch Gip DL felt pretty easy. Obviously using straps helps a heap.
Aiming for 10 x 5 on the pull ups. Once I hit that I'll try to get the 50 reps in less sets and go from there.
Title: Re: Two Hands Two Feet
Post by: Coges on March 01, 2015, 06:34:24 pm
28/02/15

Total Cals- 3,346

Hapkido Class- 90 minutes of getting thrown around. Was great fun but my left shoulder is not liking me much at the moment.
Title: Re: Two Hands Two Feet
Post by: Coges on March 02, 2015, 05:36:16 pm
02/03/15

ELBOWS FORWARD!!!

Squats-
bar x 5
60 x 5
80 x 5
100 x 3
107.5 x 5

Incline Bench (fat gripz)-
bar x 5
40 x 5
67.5 x 5, 5, 5

Had to cut out dips today. Left shoulder/1st rib area still bugging me. Benching was find but dips were pushing it.
I really need to write a checklist of reminders and stick it on the wall of my gym. I have been getting more things right lately and elbows forward was the latest one. I actually noticed it in a vid I was watching on youtube and threw it in the mix. Created a ridiculous amount of stability more than what I had previously. 107.5 felt like 80 today. Such a good feeling.
Title: Re: Two Hands Two Feet
Post by: Coges on March 03, 2015, 05:34:23 pm
04/03/15

Wide Grip RDL
60 x 5, 5

Deadlift
100 x 5
120 x 3
145 x 5 (first 3 double overhand, last 2 mixed grip)

Ring Chins
bw x 5, 5, 5, 5, 5 - add weight next week

BB Curl (fat gripz)
30 x 8, 8, 8

Deadlift felt pretty solid but was hard. Wasn't fully concentrating though as I had my two kids with me in the gym at the time. Nothing like doing some heavy deadlifts whilst your 2 year old is yelling at you to look at her balancing on a bike and your 5 year old wants you to pass a level on minion rush. #goodtimes

Title: Re: Two Hands Two Feet
Post by: Coges on March 10, 2015, 07:25:55 pm
05/03/15

Hapkido Class- Worked right back through my 1st Dan material. Have been a 1st Dan for nearly 8 years now and have spent probably 3-4 years of that time, and the last 8 months, away from training. Did some bridge and roll ground work and tweaked my neck and upper back doing it. Continued on with the class and was throwing and getting thrown around for the next 30 odd minutes. Needless to say the neck and upper back was stuffed pretty much after class.
Title: Re: Two Hands Two Feet
Post by: Coges on March 10, 2015, 07:30:59 pm
Took some time off for the neck and upper back to heal. Lat and pec stretches have me feeling pretty good and some soft tissue work helped. Didn't do everything I should have but I don't think the additional time off hurt.

09/03/15

Squat-
bar x 5
60 x 5
80 x 5
100 x 3
110 x 5

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

Ditched the ring dips. Did 1 rep and the neck/shoulder started complaining again. Was aiming for 5 reps on each set of incline press. Don't know what happened but just don't think I was focused on first two sets. 3rd set was difficult but not a ball buster.   

Squats felt solid again. Still tweaking from session to session. Not ideal that I missed front squats mid week as I find squatting only once a week for me to be detrimental.
Title: Re: Two Hands Two Feet
Post by: Coges on March 10, 2015, 07:35:04 pm
10/03/15

Wide Grip RLD-
60 x 5, 5

Deadlift-
100 x 5
125 x 3
150 x 3+2 - Planned a set of 5 and had my son running around the gym whilst I was training honking a bike horn and running through mid rep. Stopped after 3 reps, had some stern words with him and about 30 seconds later completed the other 2 reps. I think this is an equal rep PR for deadlifts and am looking forward to aiming for 155 x 5 next week.

Ring Chins-
bw x 5, 5
+2.5 x 3, 4, 4

BB Curl (fat gripz)-
30 x 8, 8, 5

Hard when I train at the kids are around distracting me but if it's the difference between training and not training I'll take it anyday. 
Title: Re: Two Hands Two Feet
Post by: Coges on March 10, 2015, 07:46:52 pm
Had a bit of an epiphany last night. My left hand, index finger in particular, which is the one I nearly cut through in a kitchen accident has been becoming stiff and painful throughout the week. I'm finding I actually have to stretch just this joint in order to relieve the pain. I cut through two tendons, the nerve and into the joint capsule over 10 years ago and I had no issues till last year when I went rock climbing. Since then it has caused some decent discomfort on an ongoing basis.

This also lines up with the similar amount of time that I have been using the fat gripz for. I had thought that the additional pulling volume (cleans, deads and chins 2x per week) I have been doing lately was causing the issue but figured that maybe the fat gripz are the culprit. I only have one week left of the current program but will give them up now to see the difference. The trade off is that I have had minimal shoulder/elbow problems since I incorporated them into all pressing.
Title: Re: Two Hands Two Feet
Post by: LBSS on March 10, 2015, 08:09:43 pm
interesting. maybe ditch fat gripz without adding weight, even though standard grip makes lifting more weight easier? add reps instead?
Title: Re: Two Hands Two Feet
Post by: Coges on March 10, 2015, 09:33:16 pm
interesting. maybe ditch fat gripz without adding weight, even though standard grip makes lifting more weight easier? add reps instead?

Yeah it's a bit of a conundrum. I think that's the best way to go actually.
I should be able increase weight more quickly once I adjust but I would be glad to just get rid of the pain.
Title: Re: Two Hands Two Feet
Post by: LBSS on March 10, 2015, 11:51:19 pm
i guess i'm saying i wonder if the pain would be less if you restrained from using heavier weights.
Title: Re: Two Hands Two Feet
Post by: Coges on March 11, 2015, 06:47:53 pm
Sorry yeah I picked up on that. I think the main issue is that the index finger is gripping around a much larger object putting more strain on the tendons. I will be using the same weight to begin with and see how I go.

I think I may find it hard to not increase the weight if I'm feeling capable  ;D
Title: Re: Two Hands Two Feet
Post by: Coges on March 12, 2015, 11:10:08 pm
12/03/15

Front Lever Practice & Squat warm up- 10mins

Front Squat-
bar x 5
60 x 5
80 x 4
90 x 2
100 x 4

OHP-
bar x 5
40 x 5
45 x 5, 5, 5

Unilateral Floor Press-
10 x 10
15 x 10, 10, 10

First time squatting in Power Perfects. Felt pretty good. Depth was easy. Left shoulder is affecting the rack position which isn't ideal.
First time pressing without fat gripz for a while too. Felt pretty damn easy on what would usually be a challenging weight. Felt solid as a rock too. Don't know if shoes had anything to do with this either.
Title: Re: Two Hands Two Feet
Post by: LBSS on March 13, 2015, 11:48:21 am
go easy on the squats, consider dropping weights for a couple of workouts. shoes change your technique more than you think. i messed up my hip when i first switched. then again i'm injury prone as hell, so ymmv.
Title: Re: Two Hands Two Feet
Post by: Coges on March 16, 2015, 09:56:31 pm
go easy on the squats, consider dropping weights for a couple of workouts. shoes change your technique more than you think. i messed up my hip when i first switched. then again i'm injury prone as hell, so ymmv.

Good advice and probably something I should have taken...but it may be too late :trollface:
Title: Re: Two Hands Two Feet
Post by: Coges on March 16, 2015, 11:32:15 pm
So this week I'm going to do some 1RM testing. A mate of mine bought the Squat Strong (www.squatstrong.com) program and then decided not to do it and has passed it onto me. Written by Cam Birtwell and a CF athlete Lucas Parker from Canada. Looks pretty solid. It's a six week program lifting two days a week and alternating between a heavy day (6/1 protocol) and speed partials one week and a heavy day (repeat efforts on the minute) and a tempo day the next week. Will do that plus two sprint sessions each week.

Bit of a fan of Lucas Parker (CF athlete and one of the writers) at the moment. His form on all the lifts is awesome. Also has a 220kg squat @5'8 which isn't too bad either.

Anyway I'm starting next Monday so stay tuned.





Title: Re: Two Hands Two Feet
Post by: Coges on March 16, 2015, 11:56:29 pm
16/03/2015

Squat-
bar x 5
60 x 5
80 x 3
100 x 1
120 x 1
130 x 1
140 x 1
145 x 1
150 x F

http://www.youtube.com/watch?v=2v-G3rV8Lus

Only second time lifitng in the oly shoes. As LBSS points out I probably should have been breaking them in and getting the body accustomed to the differences. Didn't even think about it till after but what are you going to do.
As far as technique changes go I noticed on the 60 and 80 sets that I was going straight up and down with probably my best form ever and great depth.

I need a max to base my next program off and will choose 140kg to start with as it gives me a little wiggle room. Will also give me room to move on establishing more solid technique.
Title: Re: Two Hands Two Feet
Post by: Coges on March 17, 2015, 06:13:52 pm
17/03/15

Bench Press (flat no fat gripz)
bar x 10
40 x 5
60 x 5
70 x 3
80 x 1
85 x 1
90 x 1

My rack/bench is really badly set up for flat bench pressing. The two bar heights I have to choose from are just sh1t. The lower height I have to actually press the weight 4-6 inches out of the rack and the higher weight I need to shrug it out, both of which result in a crappy set up. Either way going forward I will stick to incline pressing. Don't really see the need for flat bench at the moment. Would still like to get myself to 100kgs. For no other reason than to get to 100kgs. 
Title: Re: Two Hands Two Feet
Post by: Coges on March 18, 2015, 08:23:02 pm
18/03/15

Wide Grip RDL-
60 x 5, 5

Panda Pull-
80 x 3

Deadlift-
100 x 3
120 x 1
140 x 1
160 x 1
170 x 1
180 x F, F, F

Probably should have tried 175 first but don't know that it would have made much difference. I'm in a similar position to where I was last year when, after a decent 6-8 weeks, I can hit around the 155 x 5 and 170 x 1. If I were to continue doing more solid sets of 5 I have no doubt this would increase pretty consistently. I won't be deadlifting for the next 6 weeks anyway so will see how I go after that. Only pulling for the next 6 weeks will be cleans/hang cleans once a week.
Title: Re: Two Hands Two Feet
Post by: Coges on March 23, 2015, 07:03:40 pm
23/03/15
Squatstrong: Week 1-Day 1

BW- 92.9
Injuries- None. Some minor left knee and right hip pain

Warm Up-
Banded ankle dorsiflexion
Banded Hip Flexor stretch

Squat-
55 x 8
70 x 6
85 x 4
97.5 x 3
97.5 x 6
125 x 1
102.5 x 6
130 x 1
105 x 6
132.5 x 1

Power Clean-
60 x 3, 3, 3, 3, 3
(hook grip last two sets)

OHP-
50 x 5, 5, 5, 5 (PP), 5 (PP)

Ring Pull Up-
bw x 5, 5, 5, 5, 5

Ab Wheel-
Knees x 5, 5, 5

All up done in just over an hour. Squats got easier as I went which was actually surprising. The 105 set for 6 went up really well. Toyed around with hook grip on the power cleans and I know it's only 60kg but I didn't even notice it on the thumbs.
Banded stretches definitely helped. Especially the hip flexor one. Right hip pain disappeared pretty quickly after that one.
Looking forward to some speed partials on Thursday.
Title: Re: Two Hands Two Feet
Post by: Coges on March 24, 2015, 07:37:22 pm
24/03/15
Squatstrong: Week 1- Day 2

BW- 92.7
Injuries- None. Minor pain in hips and knees.

Repeat sprints day today.

5 min warm up- jog/walk

Sprints-
20s sprint, 100s rest x 6
4 min rest
20s sprint, 100s rest x 6

10 min walk cool down

All done in 29 mins and covered around 4k. Not that it really matters. Felt pretty good sprinting though. Got to wear my skins for once too :P
Didn't get to do them on an oval or track though as the weather was super wet.
Title: Re: Two Hands Two Feet
Post by: Coges on March 24, 2015, 08:36:12 pm
Legs = sooooo sore!!!
Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2015, 06:43:05 pm
26/03/15
Squatstrong: Week 1- Day 3

BW- 93.2
Injuries- None. Minor pain in hips and knees. Soreness in quads.

Speed partial squats (SP) & Hurdle Hops (HH)- (WU- warm up)
WU- Bar x 8
WU- 40 x 6
WU- 55 x 4
SP- 70 x 4, 6, 6
HH x 4, 4, 4
SP- 77.5 x 4, 4, 4
HH x 4, 4, 4

Incline Bench
bar x 8, 40 x 6, 60 x 3
70 x 3, 3, 3, 3, 3

Inverted Row
bw x 8, 8, 8

Ran out of time to do plank series.

Didn't use power perfects as I wasn't sure how they would go for jumping. Anyone have any experience doing jumps in them?

Title: Re: Two Hands Two Feet
Post by: LBSS on March 26, 2015, 09:26:42 pm
Didn't use power perfects as I wasn't sure how they would go for jumping. Anyone have any experience doing jumps in them?

do not. soles too stiff, heel too stiff, bad news.
Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2015, 11:21:38 pm
Cheers. Thanks for that. I thought that might be the problem so good thing I gave them a miss.
Title: Re: Two Hands Two Feet
Post by: Coges on March 29, 2015, 07:51:35 pm
27/03/15
Squatstrong: Week 1- Day 4

Sprint time!!!

Ended up doing the running with my wife who is a far better runner than I. I am far quicker over short distances but cannot keep up over the longer distances which is basically anything over 400-600m.

400m warm up
3 x 400m with 200m job between

4 x 50m sprint with 50 walk inbetween

Like I said it ended up deviating from the plan but was good to run with the missus.
Also would have done more but calves and TFL area were ridiculously tight and felt on the verge of tearing. Figured it'd be better to pull back a bit and rest.
Title: Re: Two Hands Two Feet
Post by: Coges on March 29, 2015, 08:04:12 pm
28/03/15

Hapkido class. Two of our guys were grading for their provisional black belt and our new policy is that everyone in the club participates up to their level. This meant for me effectively doing a full black belt grading. 90 mins later and I was pretty damn tired but got through relatively unscathed. Bloody sore though.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on March 30, 2015, 09:58:58 am
27/03/15
Squatstrong: Week 1- Day 4

Sprint time!!!

Ended up doing the running with my wife who is a far better runner than I. I am far quicker over short distances but cannot keep up over the longer distances which is basically anything over 400-600m.

400m warm up
3 x 400m with 200m job between

4 x 50m sprint with 50 walk inbetween

Like I said it ended up deviating from the plan but was good to run with the missus.
Also would have done more but calves and TFL area were ridiculously tight and felt on the verge of tearing. Figured it'd be better to pull back a bit and rest.

Nice to see you're doing running ;D

But yeah definitely take a conservative approach when it comes to calves. They're an absolute bitch to recover from once they start getting damaged.
Title: Re: Two Hands Two Feet
Post by: Coges on March 30, 2015, 06:51:41 pm
27/03/15
Squatstrong: Week 1- Day 4

Sprint time!!!

Ended up doing the running with my wife who is a far better runner than I. I am far quicker over short distances but cannot keep up over the longer distances which is basically anything over 400-600m.

400m warm up
3 x 400m with 200m job between

4 x 50m sprint with 50 walk inbetween

Like I said it ended up deviating from the plan but was good to run with the missus.
Also would have done more but calves and TFL area were ridiculously tight and felt on the verge of tearing. Figured it'd be better to pull back a bit and rest.

Nice to see you're doing running ;D

But yeah definitely take a conservative approach when it comes to calves. They're an absolute bitch to recover from once they start getting damaged.

Haha. Yeah it's definitely a work in progress. I'd like to keep it going for the long term though. I have a goal somewhere fairly far down the list of doing a pretty decent 5k time (around 20m) so will get that one to simmer along.

Yeah my calves were tight as but I was more worried about the quads. I strained both the last time I started doing sprints.
Title: Re: Two Hands Two Feet
Post by: Coges on March 30, 2015, 07:07:28 pm
30/03/15
Squatstrong: Week 2- Day 1

BW: 93
Injuries- None. Some minor soreness in right hip, left shoulder and upper back.

Squats-
55 x 8
85 x 6
100 x 4
112.5 x 3
120 x 1

Repeat effort on the minute
125 x 9

Hang Power Clean
60 x 5, 5, 3

OHP-
50 x 2

Interesting day of training. Didn't eat a whole lot during the day. Had plenty of protein but no carbs till probably too close to training. Did 1 set too many of the repeat effort squats. Was only meant to do 8. Also forgot to put down my makeshift platform for squatting meaning I was squatting on a rug instead of a solid surface.
Probably went too heavy on the power cleans. I was set for 5x5 with 5x5 of presses and chins to follow. I'd completely spent all my tickets. Called it a night and went and demolished as much food as I could  :P
Title: Re: Two Hands Two Feet
Post by: Coges on March 31, 2015, 07:53:33 pm
31/03/15
Squatstrong: Week 2- Day 2

BW: 93.7 (waist still around/under 35" so weight gain isn't all fat. I'm up around 3kg in the last 6-8 weeks)

Tonight called for either repeat sprints or a metcon <15 mins. I had both the kids with me so the metcon it was. Had no real idea what I was going to do so just put together whatever came to mind.

Ended up with 21, 15, 9 of power clean @50kg, KB swing @16kg and burpees for time.

Did it in 16.36 which included 2-3 mins of trying to get my 2 year old to stay away from the bar so I wouldn't hit her with the cleans. Also sorted out my form on the last set of 9 to make it much more efficient.

Was sweating bullets at the end which I'm taking as a good sign.
Title: Re: Two Hands Two Feet
Post by: Coges on April 06, 2015, 09:21:44 pm
02/04/15
Squat Strong: Week 2- Day 3
BW- 94
Injuries- Right hip, left shoulder

Squat- Tempo Squats (3 sec descent, 2 sec pause, explode up)
bar x 8
42.5 x 6
55 x 3
85 x 3
95 x 3
98 x 3, 3, 3
102 x 3

Incline Bench-
bar x 8, 60 x 5
72.5 x 3, 3, 3, 3, 3

Inverted Row-
bw x 8, 8, 8, 8, 8

Right hip and knee were bugging me at start of workout. The tempo squats made them feel amazing. Just bizarre. The last few sets were completely pain free and I felt super stable. Something to consider going forward after this program.
Title: Re: Two Hands Two Feet
Post by: Coges on April 06, 2015, 09:30:43 pm
06/04/15
Squat Strong: Week 3- Day 1
BW- 95
Injuries- Right hip, left shoulder

Squat- Heavy Day- 6/1 Protocol
60 x 8
70 x 6
85 x 4
100 x 3
102.5 x 6
130 x 1
105 x 6
132.5 x 1
110 x 6
137.5 x 1

Power Cleans-
Did not do due to hip

OHP-
45 x 5
50 x 5 (pp last 3 reps), 5, 5, 5

Ring Chins-
bw x 5, 5, 5, 3, 3

Ab Wheel (knees)-
3 x 5

Left hip was absolutely killing me after the 3rd or 4th warm up set. Worked through it as it's been building up for a few weeks now. Have booked in an appt with an osteo for tomorrow. I normally have a period of about 6-8 weeks between appts where my body needs some work and it's been around 15 weeks I think so it's no wonder things are starting to fall apart.
OHP went well. I feel like I need to almost do these twice a week as it's such a confidence/form lift for me. Some sets I feel like I could do 70kg and some sets I feel like I could only do 40. Weird.
Body weight is also a bit higher than I'd like but considering I'm on a 6 week squat program I figure it'd be a silly time to try and cut back on the cals. If I can get the squat up further and then maintain it whilst getting back toward 90-92 I'll be pretty happy.
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2015, 08:44:47 pm
07/04/15
Saw the osteo. Hips were ridiculously tight all round.

09/04/15
Squatstrong: Week 3- Day 3 (day 2 skipped due to hip)
BW- 93
Injuries- still minor pain in hip.

Speed partial squats (SP) & Hurdle Hops (HH)- (WU- warm up)
WU- Bar x 8
WU- 40 x 6
WU- 55 x 4
SP- 70 x 4
HH x 4
SP- 77.5 x 4, 6, 6
HH x 4, 4, 4
SP- 84 x 4, 4
HH x 4, 4

Incline Bench
40 x 8, 60 x 5
75 x 3, 3, 3

Inverted Row
bw x 8, 8, 8, 8, 8

Side, front, side, back plank- 30s each position x 2


Title: Re: Two Hands Two Feet
Post by: Coges on April 10, 2015, 01:51:06 am
Have really been enjoying this stretch at the moment. Am trying to narrow down a short-ish mobility circuit I can nail in around 10 mins and this is one of my go to stretches atm.

(https://sharpperformance.files.wordpress.com/2014/08/banded-hflexor.jpg)

Also tried too. Stayed in the stretch for about 3-4 mins. Got up and my hip felt unbelievable. Seriously unbelievable. That feeling only lasted about 5 minutes however but I think there's still some lasting effect. Will be incorporating this more too.

http://www.youtube.com/watch?v=vA2DWnAMWdo
Title: Re: Two Hands Two Feet
Post by: Coges on April 13, 2015, 10:14:26 pm
Squatstrong: Week 3- Day1

Injuries- Right hip = not happy

Squat-
60 x 8
90 x 6
105 x 4
115 x 1 -
Right hip flared up on this set. It was feeling a little dodgy but got a whole lot worse and even though I potentially could have kept going I was due to do 10 singles at 130 EMOM style. I figured that I'd end up tearing something or destroying myself. The ego was kept well in check.
 
Moved onto OHP and Chins and got three sets in before my left shoulder started playing up. I basically threw my hands in the air and walked out of the gym.

I have another Osteo appointment on Thursday which I'll make good use of and get some more treatment.

Will regroup and work out a plan going forward. Pretty pissed atm with my body right now but what can you do. I will have to put the Squatstrong program on hold for now but will definitely come back to it later in the year. I have some good ideas on how I'd structure the optional non-squat programming so am looking forward to getting at it again. Maybe in 2-3 months time once I've fixed my issues and built another solid base.

Title: Re: Two Hands Two Feet
Post by: Coges on April 13, 2015, 10:24:18 pm
Hip injury update-
Haven't taken any anti-inflams or anything yet and there's some mild pain around the hip area especially at the front when I lift my leg so I know that's not good. Not really sure on a course of action outside of seeing an osteo on Thursday. I know I need more glute strength/activation and this will be the initial area of focus. Will resume squatting in some form over the weekend if I can.
Title: Re: Two Hands Two Feet
Post by: Coges on April 13, 2015, 10:25:23 pm
go easy on the squats, consider dropping weights for a couple of workouts. shoes change your technique more than you think. i messed up my hip when i first switched. then again i'm injury prone as hell, so ymmv.

Some may say LBSS is a fortune teller. As soon as it flared up last night I immediately thought of this piece of advice that I didn't take  :-[
Title: Re: Two Hands Two Feet
Post by: Coges on April 22, 2015, 01:39:41 am
New Plan!!!
The goal = move, run, lift, jump pain free.

21/04/15
Warm up- mobility and stretched out the yin yang (15-20 mins)

Squat-
bar x 10
60 x 10, 10
wanted to make sure all reps are glute driven and stopped when they ceased to be.

Incline Bench-
bar x 8
40 x 6
60 x 5, 5, 5
All clean crisp reps.

Had to pull the plug there with a crook son.
My hip/knee problems seemingly stem from the upper quad/hip area taking over and having weak/inhibited glutes. Sounds pretty much like the fix for most problems these days. So my go to strategy is to stretch/roll/manipulate the sh1t out of my hips and quads and strengthen/activate the glutes. Will go with RDLs and light squats till I can get things organised. Will hopefully allow me to hit the upper body and bring that up to speed too. Who knows.

As hard as it's going to be for me mentally I'm totally not going to care about the weight on the bar the next 12 months or so  :o  :o :o I'll look at adding more reps before jumping in weight and am quite prepared to take things uber slow.....apparently.
Title: Re: Two Hands Two Feet
Post by: Coges on May 03, 2015, 10:44:25 pm
2/5/15

Hapkido class. First time back in a few weeks. Some injury time off, sick kids, work, general laziness, etc. The usual story.

Class was pretty good. We focused a lot on kicking as the quality within the organization has been slipping of late. Great for me given my lack of training over the last couple of years. Hip didn’t help but it did give me a chance to work on the technique using more glute driven movements.

Finished with some light technique work as my shoulder and hip are still bugging me somewhat. No breakfalls today but sorted out most 1st Dan work and set out my plan for 2nd moving forward from here.
Title: Re: Two Hands Two Feet
Post by: Coges on May 03, 2015, 10:44:42 pm
03/05/15

The rebuild- Phase 1
Injuries- Left shoulder (3/10) right hip (2/10), general soreness from Hapkido

Warm up-
Got the body warm,
bw squats, push ups and inverted rows

Squat-
bar x 8
60 x 5, 5
80 x 5

Incline Bench-
bar x 8
40 x 6
60 x 5, 5, 5

Ring Dips-
bw x 5, 5, 5

Focus is on maintaining good glute activation throughout all squats. Pretty much got there today. Had a little more forward lean in my squats than usual. Figure I can afford this on back squats and save the quad focus for when I do front squats. All in all felt pretty good and there was no real strain. Will use 80 again next week and add as many reps are comfortable, strong and stable. Once I get to 80 x 10 I will increase the weight.

Seriously considering putting dips in front of bench. The only reason I haven't done as yet is I was trying to prioritize the upper chesticles and even though I am still trying to build a bigger upper body I think I will have better luck overall doing dips first then adding incline bench for potentially more reps after. I can even add another exercise after that if required. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2015, 09:25:39 pm
So I've been struggling with the motivation lately as you can probably guess from the lack of posting. Definitely doesn't help that it's winter like conditions here atm. Anyway, am going to check out a gym that's a bout a 3 minute walk from work and that I can do on my lunch break (quite flexible working environment) and am pretty stoked. Even if it's only for a few months till the weather starts warming up again. Will do a quick workout whilst I'm there to get a gauge of the equipment too. Potentially more excited than I should be which is a good thing.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 07, 2015, 11:23:33 pm
doing something >>>>>>>>>>>> doing nothing
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2015, 11:38:21 pm
doing something >>>>>>>>>>>> doing nothing

Yes very true. I have been close to doing nothing though which wasn't ideal. Pretty stoked about the new gym though. They've got a prowler, a boxing room, more racks, chin up bars and rings that I could want and I'll be training at a time when there's normally about 10 people in the entire gym.  :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2015, 11:42:06 pm
08/05/15

Checking out new gym workout:

Wide Grip RDL-
60 x 5, 5

Deadlift-
100 x 5
130 x 3

Chins-
bw x 5, 5, 3

Front Squat-
bar x 8
60 x 5
80 x 3
100 x 3

Overhead Press-
20 x 8
40 x 5, 5

Think I'm going to enjoy the new gym. Have to get the music situation sorted though cause as per usual the selection playing in the gym was average at best.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 08, 2015, 02:56:39 pm
add a basketball court, or even half court, and that sounds like heaven.
Title: Re: Two Hands Two Feet
Post by: Coges on May 10, 2015, 08:11:16 pm
add a basketball court, or even half court, and that sounds like heaven.

You know what, they've actually got two squash courts and I would love to see a ring on one of those courts. It would be perfect. Might put something in the suggestion box  ;D
Title: Re: Two Hands Two Feet
Post by: Coges on May 10, 2015, 09:01:40 pm
08/05/15

Hapkido Class

Worked kicking for the first hour of the class. Then worked on some 2nd Dan stuff for about 45 mins. Ended up totally buggered at the end and both hips, legs and upper back super sore afterwards.
Title: Re: Two Hands Two Feet
Post by: Coges on May 12, 2015, 03:03:15 am
12/05/15

BW- 93.1
Injuries- Left hip (2/10) Left shoulder (2/10)

Warm up-
Dynamic stretches
Skipping, hip flexor stretch, pigeon stretch, goblet squat stretch

Squat-
Bar x 8, 60 x 5, 80 x 5, 90 x 5, 100 x 5

Incline Bench-
Bar x 8, 40 x 6, 60 x 5, 5, 5

Dips (bar)-
BW x 6, 6, 6, 3

Hanging Leg Raise (bent knee)-
6, 5, 6

Circuit-
1 min on heavy bag (punches and kicks)
1 min skipping
X 4

So…..I was going to be more patient with the squats but they just felt so solid. Will aim for 10 clean reps at 100 before I increase the weight.
I suck at hanging leg raises and probably every other core exercise out there. This should yield me some good returns if I can get it right.
Was meant to do 5 rounds of the circuit but was totally stuffed after 4. Nice having the equipment there though. Will do some prowler work tomorrow so that will be nice…in theory.
Title: Re: Two Hands Two Feet
Post by: Coges on May 13, 2015, 12:26:28 am
13/05/15

Injuries- Left shoulder/neck (2/10), Left hip felt great

Warm Up-
Joint rotations, skipping, hip flexor stretch, pigeon stretch, foam rolled thoracic spine

Wide Grip RDL-
60 x 10, 10

Deadlift-
100 x 5, 120 x 5, 130 x 5 (last two reps mixed grip)

Chins-
BW x 4, 3, 4, 3, 3

BB Curls-
30 x 6, 4, 6

Farmers Walks-
45kg DB x 20m, 20m, 25m (considering I’m 6’4 I figure 1 of my steps is close enough to a metre)

Prowler-
10m x 16 +75kg

Felt like I was running on empty during chins and curls. Had absolutely nothing and had tension headache like symptoms down the left side of my neck. They actually disappeared after the first set of farmers walks which is bizarre. Think I need to address my pre-workout eating habits. I’m used to working out at 7-8pm at night so either I wait till I adapt to the new times on less food or I eat more in the morning. Don’t know which to do yet.

All in all an ok sesh.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 13, 2015, 10:13:08 am
in re: neck tension. there is a wonderful, wonderful feldenkrais sequence for the torso and shoulders that for me has the added benefit of releasing so much tension in my neck. it's the only feldenkrais sequence i've ever bothered to memorize and practice, although i could probably stand to do more. feldenkrais is the bomb.

you have to get someone to read it to you or try to read it yourself as you go, but anyway here it is: http://www.flowingbody.com/low5.htm

if you end up trying it -- and again, i can't recommend it highly enough -- remember that with feldenkrais the point is to (1) focus very intently on how your body feels, how it moves, what parts of it are pressing into the ground, what parts are inhibiting movement and how your body is working around them, etc.; and (2) not try too hard, not strain. i did a few classes some years ago and the teacher kept coming over to me and saying, "could you give a little less effort?"
Title: Re: Two Hands Two Feet
Post by: Coges on May 13, 2015, 10:12:03 pm
in re: neck tension. there is a wonderful, wonderful feldenkrais sequence for the torso and shoulders that for me has the added benefit of releasing so much tension in my neck. it's the only feldenkrais sequence i've ever bothered to memorize and practice, although i could probably stand to do more. feldenkrais is the bomb.

you have to get someone to read it to you or try to read it yourself as you go, but anyway here it is: http://www.flowingbody.com/low5.htm

if you end up trying it -- and again, i can't recommend it highly enough -- remember that with feldenkrais the point is to (1) focus very intently on how your body feels, how it moves, what parts of it are pressing into the ground, what parts are inhibiting movement and how your body is working around them, etc.; and (2) not try too hard, not strain. i did a few classes some years ago and the teacher kept coming over to me and saying, "could you give a little less effort?"

I'm not familiar at all with feldenkrais. I'll have to check it out as neck tension has bothered me for much of my life.
Thanks for the link.

Oh...and I'm really good at giving less effort  :D
Title: Re: Two Hands Two Feet
Post by: Coges on May 14, 2015, 01:29:37 am
14/05/2015

Injuries- None present  :highfive:

Was quite low on time today and wanted to do a lightish session as the last couple of days have been relatively heavy for me.

Warm up-
Joint rotations, leg swings, arm swings, banded hip flexor, pigeon stretch, foam roll thoracic spine

Squat clean & Hang cleans-
Did a SC, HC, SC followed by 5 push presses at-
40, 50, 60kg

In between each set I did 3 box jumps at 23” and then 35”

Power Clean –
80 x 1 followed by front squat x 3

Superset-
Front plate shoulder raise- 15kg x 15, 10, 8
Lateral Raise- 8kg x 10, 8, 8
Rear Delt Raise- 5kg x 8, 8, 8

Machine shoulder press for 3 sets x 30 odd reps.

First time I’ve ever done a full squat clean. Was mildly impressed at my ability to hit myself in the face with the bar with 50kgs on it  :uhhhfacepalm:. Felt pretty good though and will work towards a bodyweight clean. That sounds like a nice goal to have.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 14, 2015, 09:37:10 am


First time I’ve ever done a full squat clean. Was mildly impressed at my ability to hit myself in the face with the bar with 50kgs on it  :uhhhfacepalm:.

LOL
Title: Re: Two Hands Two Feet
Post by: Coges on May 15, 2015, 12:11:23 am
15/05/2015

Injuries- None
Soreness- 4/10 from working out last 3 days in a row

Warm up-
Joint rotations, leg and arm swings, banded hip flexor, pigeon stretch, shoulder dislocations, banded overhead squat (highly recommend) 12:20 in this video
 http://www.youtube.com/watch?v=U5zrloYWwxw

Power Snatch-
Bar x 5
40 x 3
50 x 3

Snatch Grip High Pull-
60 x 5
70 x 5

Panda Full-
80 x 5

Snatch Grip DL-
90 x 5

Squat Clean & Jerk-
60 x 3
70 x 1
75 x 1 (no jerk)

Parallel Bent Row-
60 x 6, 6, 6

Pull Ups-
BW x 4, 3

First real  time doing snatches. Felt ok. Got more extension in the ankles with 50.
Snatch grip deadlift was interesting. 90 is challenging on the grip and I’ll probably use straps from here but the body felt really good here. Wearing my power perfect II’s so no doubt helps with positioning but I’d like to think I can get these up to where my regular DL is in a relatively short period of time.
Rows felt great. Pull ups no so much. Was running short on time and my grip was shot. Am considering working in chins and pull ups every time I’m in the gym in between sets. Even just for sets of 2-4.
Title: Re: Two Hands Two Feet
Post by: vag on May 15, 2015, 04:27:42 am
Snatch Grip High Pull-
60 x 5
70 x 5

I am very glad you did those. Why glad? Because i am doing those too and i just discovered i am doing them wrong.
I wondered how the hell you can high pull 70kg when 40kg is already very challenging for me, while our o-lift strength is similar ( you are stronger, but comparable ).
So i searched the exercise again and it turns out you have to pull to below chin, i was pulling to as high as it gets, over head.  :uhhhfacepalm:
:lololol:
Title: Re: Two Hands Two Feet
Post by: Coges on May 15, 2015, 07:11:40 pm
Snatch Grip High Pull-
60 x 5
70 x 5min

I am very glad you did those. Why glad? Because i am doing those too and i just discovered i am doing them wrong.
I wondered how the hell you can high pull 70kg when 40kg is already very challenging for me, while our o-lift strength is similar ( you are stronger, but comparable ).
So i searched the exercise again and it turns out you have to pull to below chin, i was pulling to as high as it gets, over head.  :uhhhfacepalm:
:lololol:

Lol. That's good news right there. You just got a whole lot stronger on the high pull.  :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on May 17, 2015, 09:46:48 pm
Am absolutely loving this IG account. Keeping me motivated.



That is all.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 17, 2015, 10:25:42 pm
nice paused 190x2 in there somewhere.

also one of the chicks in his pics -- sister? -- is fine. the brunette.
Title: Re: Two Hands Two Feet
Post by: Coges on May 17, 2015, 11:02:16 pm
nice paused 190x2 in there somewhere.

also one of the chicks in his pics -- sister? -- is fine. the brunette.

Yeah it's ridiculous. One of the chicks is his wife and the other his sister (or sister in-law). Hawt indeed.

Paused 235 for 3.

?taken-by=australianstrengthcoach

#insanelyjealous

Title: Re: Two Hands Two Feet
Post by: Coges on May 18, 2015, 12:11:46 am
18/05/2015

Injuries- Left shouder (3/10)- need to work on this one. It’s all lat/pec related so stretching and rolling both should yield some good results.

Warm up-
joint rotations, hip circles, wide stance bw rdl, band resisted hip flexor, pigeon stretch, band resisted oh squat, foam rolled thoracic spine

Squat-
bar x 8, 60 x 6, 80 x 4, 100 x 1, 110 x 1
100 x 10 (rep PR)

Bench-
bar x 8, 40 x 6, 60 x 4,
70 x 3, 3, 3

Squats felt good. 10 @ 100 was hard. Probably an 8 PRE and the legs were wobbly after rep 10 but at no stage did I feel out of alignment or lacking technique. Was following the cues from the Duffin video- ribs down, lats tight, screw feet into ground, pull bar to back and brace. I think they’re the ones anyway. Will likely jump to 110 next week and work up from there.

I’ve been hanging to do flat bench for a while. Chase the big 100 I suppose. Most likely from watching too many lifting videos on instagram. Don’t know if I’ll do it long term but thinking either way with my bench/incline that I’ll add in some doubles and triples every few weeks to get used to heavier weights. I normally get to 70-75 on incline and get crushed.
Title: Re: Two Hands Two Feet
Post by: Coges on May 19, 2015, 02:27:38 am
19/05/2015

 :personal-record: Made it to 35. I’m hoping there’s plenty more PR’s in the bank for this one.

Injuries- Left shoulder (2/10)

Warm up-
Joint rotations, leg and arm swings, band resisted hip flexor, pigeon stretch, foam rolled thoracic spine,

Wide Grip RDL-
60 x 10, 10

Deadlift-
100 x 5, 120 x 3, 140 x 5 (mixed grip last set)

Chins-
BW x 5, 4,
Band assisted x 5, 4

Curls-
30 x 10, 8, 7

Farmers Walks-
40kg DB x 25m x 3 (hard to walk around in my gym with all the weaving in and out)

Some more curls, db rows and hanging leg raises. Basically had 10 mins spare and just stuffed around.

Deadlift felt really damn good. Was due to pull 135 but 120 went up seriously quick so figured I should take advantage of it. Will do the same next week. Aim for 145 and see how I’m feeling.  I’ve been having a protein/carb shake before training so maybe that’s having a positive effect. Who knows.

Chins = suck! Think I’m going to drop the individual chins/pull ups sets and just do 2-3 reps in between exercises for the next few weeks. Will try it out and see where it leads me. Figure I should get 30-40 reps per session that way.
Title: Re: Two Hands Two Feet
Post by: Coges on May 21, 2015, 02:29:42 am
21/05/15

Warm Up- The usual

Power Snatch-
Bar x 5 (from hang)
40 x 5, 50 x 3

Squat Clean and Jerk
50 x 3, 60 x 3

Snatch Grip DL
80 x 5, 90 x 5

OHP
40 x 8, 8, 5

BB Row
60 x 8, 8, 8

Had to combine two days into one here so was a bit all over the place.
Really unsure of where my training is taking me at the moment. Will be dropping power snatch and squat clean from the program for the time being as I think they’re distracting me from the bigger picture. A power clean or snatch grip high pull/panda pull I’ll keep in as they can be done as warm ups to the main lift a bit easier.

Thinking very hard about doing some powerlifting comps. The thought of actually getting up there and competing is quite a scary one to me which I take as a good thing as it’s way outside my comfort zone. My dilemma is that I’ll need a 180-200ish squat, 125-150ish bench and a 220-250ish deadlift just to not place last at my bodyweight. These lifts may be realistic over the next 12-24 months who knows.

Part of me thinks I should just keep training the way I am now and wait till I get some decent strength up before doing a powerlifting oriented program (which if I stick to the meat and potatoes of my program, eat well and recover well I get good results) and the other part of me says why wait, you’re missing out on strength gains that could be had from a more specialised program.

I ran with the Pavel 80/20 program a couple of years ago with good results. I’ve heard good things about is Candito’s 6 week program which can apparently be run back to back. There’s 531 (normal and powerlifting) and probably 1,000 other programs I could do as well. I’ve also got a session booked in with a coach in a couple of weeks to assess my technique on the three lifts.

If anyone has any suggestions please let me know.

Overall I think it would tie in well with my Hapkido training. Provided I keep up (actually do) some form of conditioning on top.

Either way I think I’ll keep doing what I’m doing for the next couple of weeks before making a call.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 22, 2015, 04:09:53 pm
if you think a competition will help keep you motivated then go for it! and if you do, then do the simplest program you can find that gets gains. hell, if you can get gains on starting strength then milk that for all it's worth. if not then something like texas method or boring but big would probably work great.
Title: Re: Two Hands Two Feet
Post by: Coges on May 22, 2015, 07:29:46 pm
Cheers. Thanks mate. I'm meeting with a coach the week after next to get some technique work done and will suss out   what comps are available in the next 3-6 months. Will get him to look over the program too.

Also, my whinge from the other day aside, looking back through my log I actually got great results doing the program I'm doing at the moment but just focusing on the main three lifts a day and not stuffing around with any oly lifting or anything else like that.

I'm still not 100% sold its the right program but I think at the end of the day I will get out of any program what I put in. So far I haven't really put in that much.

Title: Re: Two Hands Two Feet
Post by: Coges on May 22, 2015, 07:44:45 pm
Forgot to add I like the idea of starting strength, Texas, boring but big and the pavel 80/20 one but my main concern is having to backtrack and start off relatively light with a much longer build up.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 22, 2015, 09:29:11 pm
Forgot to add I like the idea of starting strength, Texas, boring but big and the pavel 80/20 one but my main concern is having to backtrack and start off relatively light with a much longer build up.

why are you concerned about that? you don't have to drop back THAT far.
Title: Re: Two Hands Two Feet
Post by: Coges on May 23, 2015, 07:18:30 am
You know what. You're exactly right.

I'm actually leaning towards 531 atm so thanks for the reminder on this one.
Title: Re: Two Hands Two Feet
Post by: Coges on May 25, 2015, 12:29:53 am
So I pretty much read powerlifting books/blogs/forums for the last week straight and it did my head in but it looks like it's 513 time. I’ve tried not focusing on the numbers when I train and that just doesn’t work for me. I have literally no focus or motivation to train when thinking like that. I’m obviously just not wired that way.  Anyway, going to run the 531 for powerlifting offseason strength template. It has a nice mix of volume and strength work for my liking. Also it has a big focus on upper back work which is a weak point of mine and I like the idea of separate upper and lower body days.

Current stats-
193cm
92.4kgs
Est- 16.9% bf

Ideally I’ll be huge and strong and really low bodyfat but I’m just going to concentrate on eating to win and see how I go from there.

All time maxes-
Bench- 85 x 5 (est. 99)
Squat- 145 x 1
Deadlift – 170 x 1
OHP- ? 60 x 1

Training Maxes-
OHP- 50 (90%- 45)
Bench Press- 70 (90%- 63)
Squat- 130 (90%- 117)
Deadlift- 160 (90%- 144)

Goal Maxes (intermediate goals to 18/10/15 or 6 cycles)-
OHP- 80
Bench Press- 100
Squat- 160
Deadlift- 200

I’ll be deloading every 2nd cycle or every 7th week.
Title: Re: Two Hands Two Feet
Post by: Coges on May 25, 2015, 12:30:05 am
25/05/15
531- Powerlifting- Off Season Strength
Week 1 (5+)- Day 1

BW- 92.4

Warm Up- Agile 8 plus some thoracic work

OHP-
20 x 5, 25 x 5, 30 x 3
30 x 5, 35 x 5, 40 x 8, 30 x 10

10 band pullaparts between warm up sets and 3 chins between all work sets

DB shoulder press-
10kg x 10, 10, 10

Dips-
BW x 5, 5, 2

Was meant to do face pulls and BB curls. Started face pulls but left shoulder was fatigued and started pinching. Still working on that shoulder. All in all felt pretty good today. No conditioning today. Ran out of time. Will get on the prowler tomorrow though.

Time to eat!
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2015, 01:28:53 am
26/05/15
531- Powerlifting- Off Season Strength
Week 1 (5+)- Day 2

Warm Up- Agile 8 plus thoracic spine rolling

Wide Grip RDL-
60 x 5

Deadlift-
75 x 5, 90 x 5,
95 x 5, 110 x 5, 125 x 8 (rep PR)

Good Mornings-
40 x 10, 10, 10

Bent Rows-
50 x 10, 10, 10

Leg Curls-
27 x 10, 24 x 10, 43 x 10

Cable Crunches-
23 x 10,
30 x 10, 10, 10

125 x 8 was pretty good. Thought I’d get 10 but oh well, next time.
Have never done leg curls or cable crunches before so just figuring getting the movement sorted out.
Title: Re: Two Hands Two Feet
Post by: Coges on May 27, 2015, 01:35:11 am
27/05/15
531- Powerlifting- Off Season Strength
Week 1 (5+)- Day 3

Warm Up-
Arm swings, shoulder dislocations, that was it.

Bench Press-
30 x 5, 35 x 5, 40 x 3
45 x 5, 50 x 5, 55 x 15, 45 x 10

Incline DB Press-
12.5 x 10, 10, 10

Chest Supported Row-
55 x 10, 10, 10

Ring Push Up-
Bw x 8, 6, 6

Rear Laterals -
5 x 20, 15, 20

Pretty happy. Using a powerlifting style of benching. Arched without being over the top. Actually find it much easier on my left shoulder. Basically benched pain free which was great.
Incline DB was way too easy but wasn’t sure what weight to use. Haven’t done this for years.
Title: Re: Two Hands Two Feet
Post by: Coges on May 28, 2015, 02:28:22 am
Finally bit the bullett and caught up with the trainer/ex powerlifter to get myself sorted. Was really interesting. Spent nearly 90 mins with him and I'd say it was extremely good value. He has previously squatted 3xBW (I've seen the video) and hearing him speak he knows what he is on about. 

He covered the following items (this is mostly so I can remember what happened):
- movement screen- tight hips, tight lats and shoulders
- big 3 form- my form is pretty good for someone who's never been coached apparently although there are definitely things to work on:
1. Squat- Slight buttwink at bottom due to loss of tightness, slight shift to left near bottom due to lack of tightness, depth and mobility no problem
2. Deadlift- Used a slightly different set up the bar over midfoot and the knees slightly more forward, lats tight, break the bar. He gave me a new set up routine which felt great.
3. Bench- more of a straight wrist, lat activation, bringing the bar lower on the chest
- we did activation exercises out the yin yang. These repeatedly highlighted my tight hips, lats and shoulders. Did one called the pretzel and another that was even worse but loosened up the entire pos chain.
- discussion on programming going forward. Importance of single leg work, especially initially to get some imbalances sorted out. Will be working in the 5RM range for deadlift and 3RM range for squat and avoiding, intially at least, too much 1RM or grinding work. Need to work on the hook grip for deadlift given my left hand is not as strong due to injury.

He is going to draw up a 4 week program for me to run with including all warm up/activation/mobility exercises and then after 4 weeks will reassess and go forward from there.

Overall I felt it was terrific value for money and I cannot wait to get stuck into it. It's kind of like starting again but I was only 1 week into 513 and this will be far more tailored for me which I'm liking the sounds of.
Title: Re: Two Hands Two Feet
Post by: Coges on June 02, 2015, 01:20:55 am
02/05/2015

Still waiting on my program from the trainer so I just got trained and got a couple of lifts in.

Warm Up-
Wall squats, wall slides, band resisted oh squats

Squats-
Bar x 5, 60 x 5, 80 x 4, 100 x 2
120 x 3, 3

Bench-
Bar x 5, 40 x 5, 60 x 3
70 x 5, 5

And I’m done.
Title: Re: Two Hands Two Feet
Post by: Coges on June 03, 2015, 09:34:19 pm
Finally got my new 4 week corrective program   :highfive:

A ton of mobility/activation/movement prep stuff, core, power development and then strength work and energy system training. Pretty damn exciting. 

I'll post the whole thing each day and will be starting on Monday. It'll probably take me between now and then to get the hang of some of the mobility and activation work so I'll do a bit in the gym over the next couple of days just to be familiar with it.

Cannot wait to see where this takes me after the 4 weeks and what will be in store for the longer term. 
Title: Re: Two Hands Two Feet
Post by: Coges on June 04, 2015, 01:40:23 am
04/06/15

Went in and did some stuff out of my new program to get myself more familiar with it.

Mob/act/prep
bretzel
pidgeon mobility
straight leg + external rotation + abduction
cook hip lift
wall & scap wall slides

Core-
half kneeling cable chop - 2x8
single leg squat- 2.8

Deficit deadlift-
70 x 3,
110 x 3, 3

Rack pulls- just below knee
150 x 3, 3

DB Floor Press-
17.5 x 8, 8, 8, 8

This was less than what's involved on any given day so I think I'm going to like the volume and like eating for it.

Title: Re: Two Hands Two Feet
Post by: LBSS on June 04, 2015, 10:00:57 am
go.get.it.
Title: Re: Two Hands Two Feet
Post by: Coges on June 07, 2015, 10:23:10 pm
07/06/15

Powerlifting Preparation: Correctives Phase
Weight: 97.1 (pre-training)

Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 2 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 2 x 20 each side
Cook hip lift- 2 x 10 each side
Forearm wall slides- 1 x 15
Scapular wall slides- 1 x 15
Money maker- 1 x 20 (left side only- side I shift away from in squat)
Side lying clams- 1 x 20 (right side only- side I shift towards in squat)
x band walks- couldn't find my band

Core
Half kneeling cable chop- 4 x 8 Was going to use said band which was missing
Single Leg Squat- 4 x 8

Power Development
Single leg box jump (20")- 6 x 3

Resistance Training
Face the wall goblet squat- 3x10 @16kg KB
Towel toe touch- 3 x 10

Squat-
77.5 x 10
90 x 10, 10, 10

Bulgarian Split Squat-
20kg (total) x 8, 8, 8, 8- ran out of time

KB front rack walking lunges-
20kg (total) x 8, 8, 8, 8- ran out of time

Legs =  :'( haha I haven't done any single type leg work for ages.
First day of doing almost the whole thing. Lost of corrective/preparation work which will be far less after these 4 weeks.
Squats felt harder than they should have been but the I've squatted once in 2 or so weeks so I guess there's that.
Need to get weight down. I did load with creatine last week so I know that explains a bit but I really should be around the 92-93 mark. I seem to be around 96 first thing in the morning so need to lose 3-4. Will aim to do that over the next 4 weeks before I hit more of the serious strength work. 

Title: Re: Two Hands Two Feet
Post by: Coges on June 09, 2015, 02:09:20 am
09/06/15

Powerlifting Preparation: Correctives Phase

Mobility/activation & mov prep
Brettzel 2.0 1 x 10 breaths each side
Hip Flexor Stretch- 1 x 30s each side
Pigeon Mobility 90/90 walk around- 1 x 5s each side
Cook hip lift- 2 x 10 each side
Glute bridge- 1 x 20 with 3 sec hold
Shoulder sweep- 1 x 10 each side
Scap Push ups- 1 x 20
Pushup eqi- 1 x 25s (aiming for 2 x 30s)

Core
Turkish Get up- 10kg KB- 3 x 3 each side
Single leg kb deadlift- 10kg KB- 3 x 4

Power Development
Broad Jump- 3 x 3

Resistance Training
Deadlift-
60 x 5, 100 x 5
135 x 3, 3, 3, 3, 3

Bench-
Bar x 10, 40 x 5
52.5 x 10, 10, 10, 10

Completely ran out of time. Was meant to do deadlift pull to knees with  a 3 second pause, lying kb tricep extension, 4 point band pull aparts, feet elevated push ups and kb swings. I was already at an hour and the remaining would have pushed me to at least 90 mins. As I train on my lunch break most of the time this just couldn’t happen. I have emailed the trainer asked him to look at ways of making it fit to that timeframe.
Title: Re: Two Hands Two Feet
Post by: Coges on June 09, 2015, 09:07:58 pm
09/06/15

Hapkido Class-

Worked through heaps of 2nd Dan techniques and got thrown all over the place which was great but I'm a little sore atm.

Didn't feel so bad about missing out on the KB swings from my workout either as we did about 10 mins of jumping and skipping kicks which was fricken tiring on already tired legs.
Title: Re: Two Hands Two Feet
Post by: Coges on June 09, 2015, 09:08:17 pm
10/06/2015

Morning bw- 95.1. It's coming down again.
Title: Re: Two Hands Two Feet
Post by: Coges on June 11, 2015, 11:22:16 pm
11/06/15

Powerlifting Preparation: Correctives Phase

Mobility/activation & mov prep

Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 1 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 1 x 10 each side
Cook hip lift- 1 x 20 each side
Forearm wall slides- 1 x 10
Scapular wall slides- 1 x 10
Money maker- 1 x 20 (left side only- side I shift away from in squat)
Side lying clams- 1 x 20 (right side only- side I shift towards in squat)
x band walks- 1 x 10m down and back

Core Training
Wide Stance Paloff iso hold - yellow band x 4 x 8
bw king deadlift- 4 x 8

Power Development
seated kb vertical jump-
12kg KBs x 6 x 3

Resistance Training
Barbell overhead reverse lunges-
40 x 2 x 8

Front Squat-
60 x 5, 85 x 5, 95 x 5

KB Overhead walking lunges-
12kg KBs x 2 x 8 each

First time through almost all the workout.  Only missed 2 sets on the overhead lunges and a set here and there in the mobility/activation stuff. Feeling good.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 12, 2015, 11:23:03 am
i like the look of those cook hip lifts. was doing a feldenkrais lesson last night that's about dissociating the hip joints from the pelvis and lower back, seems worth exploring.
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2015, 09:21:53 pm
i like the look of those cook hip lifts. was doing a feldenkrais lesson last night that's about dissociating the hip joints from the pelvis and lower back, seems worth exploring.

They're a killer for me. I've been doing a hold at the top for 2-3 seconds and they're definitely getting the right effect.
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2015, 09:29:52 pm
13/06/15

Powerlifting Preparation: Correctives Phase

Mobility/activation & mov prep
Cook hip lift- 1 x 20 each side
Glute bridge- 2 x 20
Scap push ups- 2 x 20
Push up eqi- 1 x 30s

Core Training
Band resisted push up (top pos)- 2 x 20s
Single leg 2kb dl- 16kg Kb x 2 x 4

Power Development
Forward scoop toss- didn't have slam/med ball to toss

Resistance Training
Deficit pull (standing on 1 plate)
60 x 4
110 x 3, 3, 3, 3

Rack Pull (just below knee)
130 x 5
150 x 3, 3, 3, 3 (mixed grip first set, straps last 3 sets)

KB Floor Press - (supposed to be heavy db press but didn't have any db's)
16kg x 8, 8, 8, 8, 8

Narrow Bench press-
45 x 8, 8, 8, 8

Missed out on supinated negatives, sl stability ball hamstring curls and oh medball slams.

Need to get up to speed on my soft tissue/stretching work as it's been completely missing and I'm feeling it.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 14, 2015, 10:21:52 pm
in re: the cook hip thrust/lift/whatever, i don't think i logged this but i noticed an asymmetry. left leg felt much more in glute max, right leg more in glute med. something is the matter there.
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2015, 10:51:14 pm
in re: the cook hip thrust/lift/whatever, i don't think i logged this but i noticed an asymmetry. left leg felt much more in glute max, right leg more in glute med. something is the matter there.

I have a similar problem. Also have worse balance on left leg than on right which feels bizarre.
Title: Re: Two Hands Two Feet
Post by: Coges on June 16, 2015, 02:56:57 am
Just got sent this link. Most useful website I've read in years.

http://www.triggerpointtherapist.com/trigger-point-guide/trigger-points-in-muscles-director/
Title: Re: Two Hands Two Feet
Post by: Coges on June 16, 2015, 08:26:42 pm
16/06/15

Powerlifting Preparation: Correctives Phase

Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 1 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 1 x 10 each side
Cook hip lift- 1 x 10 each side
Forearm wall slides- 1 x 10
Money maker- 1 x 20 (left side only- side I shift away from in squat)
Side lying clams- 1 x 20 (right side only- side I shift towards in squat)
x band walks- still can't find my band

Core
Half kneeling cable chop- 4 x 8 Was going to use said band which was missing
Single Leg Squat- 2 x 8

Power Development
Single leg box jump (20")- 3 x 3

Resistance Training
Face the wall goblet squat- 1x10 @16kg KB
Towel toe touch- 1 x 10

Squat-
60 x 10
77.5 x 10
97.5 x 10, 10, 10 4 (form was all over the place, depth was only just passable, a completely forgettable night)

Where do I start. I have so many excuses for this workout but let's just pencil this one in as one of those workouts that doesn't really get off the ground. Tired, stressed, overfed, lack of time and pretty much every other excuse you could think of. 10 days since my last squat sesh so I know that's not helping. SH1T!!!

Just moving onto the next one.
Title: Re: Two Hands Two Feet
Post by: gukl on June 16, 2015, 09:03:42 pm
good to see some commitment being put into the corrective stuff! I know how boring and soul destroying it is when you could just be lifting max weights (and getting hurt).

I'm sure it will be worth it in the long run though!
Title: Re: Two Hands Two Feet
Post by: Coges on June 16, 2015, 10:32:17 pm
good to see some commitment being put into the corrective stuff! I know how boring and soul destroying it is when you could just be lifting max weights (and getting hurt).

I'm sure it will be worth it in the long run though!

100% true. I feel great afterwards but that's only with the knowledge that it's a short term project.
Title: Re: Two Hands Two Feet
Post by: Coges on June 17, 2015, 01:46:22 am
17/06/15

Powerlifting Preparation: Correctives Phase

Mobility/activation & mov prep

Cook hip lift- 1 x 20 each side
Glute bridge- 1 x 20 with 3 sec hold
Scap Push ups- 1 x 20
Pushup eqi- 1 x 30s

Core
Turkish Get up- 12kg KB- 1 x 5 each side
Single leg kb deadlift- 12kg KB- 1 x 4

Power Development
Broad Jump- 3 x 3

Resistance Training
Deadlift-
60 x 5, 110 x 3
135 x 3, 3, 3, 3, 3, 3

Bench-
Bar x 10, 40 x 5
52.5 x 10, 10, 10, 10

Tested DLVJ. No idea what it is but I filmed it so I might try and figure that out. Didn't feel too bad.

Energy System Training
KB Swings - 24kg KB 10 swings EMOM for 10 minutes

Not even bothering with the remainder of the strength and assistance exercises. I will do whatever mobility and activation stuff I missed but it's been stressing me out thinking about what I need to do. I don't have more than an hour a day to give at the moment so it will be what it will be.
Title: Re: Two Hands Two Feet
Post by: Coges on June 17, 2015, 08:24:30 pm
Got around to looking at the video of my SVJ and was mildly surprised to see that my SVJ would be around 26-27" which is pretty damn good for me. I'd like to think I can push that up towards 30 as the training continues without any real specific focus.

May have to sneak down to a court soon and do some jumps/dunks. Haven't picked up a ball in a few months so it'd be interesting.
Title: Re: Two Hands Two Feet
Post by: Coges on June 23, 2015, 12:32:39 am
22/06/15

Powerlifting Preparation: Correctives Phase
Weight: 94.7 (pre-training)

Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 2 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 2 x 20 each side
Cook hip lift- 2 x 20 each side
Forearm wall slides- 2 x 15
Scapular wall slides- 2 x 15
Money maker- 2 x 20 (left side only- side I shift away from in squat)
Side lying clams- 2 x 20 (right side only- side I shift towards in squat)
x band walks- x 10m down and back- found my red band  :highfive:

Core
Half kneeling cable chop- 4 x 8
Single Leg Squat- 4 x 8

Power Development
Single leg box jump (20")- 6 x 3

Resistance Training
Face the wall goblet squat- 3x10 @16kg KB
Towel toe touch- 3 x 10

Squat-
60 x 10, 77.5 x 10
90 x 10, 8, 10

So I started this phase again. Missed two days last week, hadn't done any SMR type stuff and the body felt like complete shite. Figured I'm only two weeks in so better off to restart now.
Squats felt heavy and light. Upper back is an issue for me. When it's tight the weight feels as light as a feather. When I lose that it's just poor. Only 8 reps on 2nd set as my daughter walked behind me mid set and wouldn't move. Didn't feel like dropping 90kg on her.
Didn't get to the assistance exercises but happy that I got all the pre-squat stuff in. Did some rolling and stretches post training as well which was nice. Feeling ok.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 23, 2015, 11:01:54 am
if you're not already doing it, i recommend tightening your upper back as if for a max single on every single set, from barbell-only all the way through work sets.
Title: Re: Two Hands Two Feet
Post by: Coges on June 23, 2015, 08:25:28 pm
if you're not already doing it, i recommend tightening your upper back as if for a max single on every single set, from barbell-only all the way through work sets.

Yes I'm working on this. I get super tight and then lose it after a 4-5 reps. Feeling squats a lot in my upper and lower back these days so it definitely needs some work. Maybe as I have never done any real work in the 6-10 rep range as I am now.
Title: Re: Two Hands Two Feet
Post by: Coges on June 28, 2015, 11:06:55 pm
Haven't really had time to post lately. Still training to the plan. Will hopefully do a more comprehensive update soon.
Title: Re: Two Hands Two Feet
Post by: Coges on June 30, 2015, 09:32:08 pm
Filled in for a mates ball team last night. Quality of the league was pretty low but it was good to get out for a run and catch up with a few people I haven't seen in 10-15 years. Played ok once I warmed up and had two massive blocks which was nice. Didn't even attempt a dunk as that would not have ended well. Left knee is pretty damn sore but it should pass in a couple of days.

On the training front I don't remember a time when I've been less motivated. The scale of the program that has been written for me is the main culprit I believe. Well that and the fact that I like doing my own thing more. Really though most sessions are 1.45 hrs long and to fit it in to my daily schedule with work, family and everything else is a bitch. Something has to give and I'm not exactly sure what to do just yet. I created the powerlifting goal to try and get some training motivation going but the end result has kind of been the opposite. I'll only have time to hit two sessions this week at best so will do that and see where I can go from there.

#whingewhingewhinge
Title: Re: Two Hands Two Feet
Post by: Coges on July 02, 2015, 12:53:02 am
02/07/2015

Warm Up

SL squat-
1 x 8

SL box jump (60cm)
3, 3

Squat-
bar x 10, 75 x 10
97.5 x 5, 5, 5

Chins-
bw x 5, 5

Meh. Feeling weak.
Title: Re: Two Hands Two Feet
Post by: Coges on July 06, 2015, 08:24:46 pm
06/07/15

Day 1 of no real training program

Warm Up-
Brettzels
Hip Flexor stuff
Cook hip lift
Wall slides
Clams

Goblet wall squat
20kg x 10, 10

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5

Bench-
bar x 5, 40 x 5
52.5 x 10, 10, 10, 10

Dips-
bw x 4, 4, 4, 3.5

Slam ball- EMOM x 10 mins @ 9kg

Have canned the powerlifting program/goal. I created a goal to try and motivate myself and it really didn't work very well. That and the training was too time intensive for me. I just couldn't afford 1hr 45mins 4 times a week. I figure now I'm just going to do what I want instead of having to narrow my focus. If I want to play ball, train Hapkido, go for a run, ride, whatever.
Have been reading Entropy Maxent's reactivity log and bounding looks like fun so I might try some of that too.
Title: Re: Two Hands Two Feet
Post by: Coges on July 07, 2015, 01:00:44 am
07/07/15

Day 2 of no real training program

Dynamic Warm up

Pause goblet squats & box jumps

SL bounding-
Gave these a try. Was completely unco on first run through but started to get some rhythm on the last pass.

Snatch Grip DL-
60 x 5, 5
80 x 5
100 x 1
120 x 1 (had to narrow grip a bit from collars in by about 3-4")

Chins-
5, 4- Took a video of these and my left shoulder is basically 2-3" lower than my right at the top. Will take some time to do negatives only whilst I fix my left shoulder which has been bugging me for a few weeks.

Only a quick sesh today before I play ball tonight.
Title: Re: Two Hands Two Feet
Post by: Coges on July 09, 2015, 08:07:23 pm
07/07/15

Ball game went pretty well. Won by 10. Played great defensively and had 11 points in a very lower scoring affair and 5/5 from the free throw line which is great for me. I know it should be automatic but I usually go at about 70%. Still getting my legs back and although I had a few good jumps in game I didn't attempt any dunks. Fingers crossed next time I get to the courts.

*Edit- Right quad corky in the last 5 minutes of the game. A few anti-inflamms and some ice and it's not feeling too bad 3 days on.
Title: Re: Two Hands Two Feet
Post by: Coges on July 14, 2015, 12:11:24 am
14/07/15

Day 3 of no real training program

Got an InBody scan done. Gym was offering them as part of the membership so I figured why not. They say it's 98% as accurate as a dexa but given that 87.2% of all stats are made up I'll take it with a grain of salt. 11.2% bf though apparently which I'll take  :D. Probably not too far off at the moment either.
http://inbodyaustralia.com.au/inbody-570/


Quick warm up as was short on time

Squat-
bar x 5, 60 x 5, 90 x 5
115 x 3 - DAMN!!! Was meant to be doing 105 for 5 today. Probably could have forced out 2 more reps but they would have been relatively ugly. Might stick with 115 next week though too.

DB Floor Press (3 sec hold at top)-
20 x  8, 8, 8, 8

Started doing some cable cross overs but the left shoulder was pretty painful so I called it a day.

Ball game tonight which should be nice.

*Edit- had a look at a few online bodyfat calculators last night and they all pretty much came back at 13% so the scan might not have been too bad. Would be nice to get a sub 10 next time.
Title: Re: Two Hands Two Feet
Post by: Coges on July 14, 2015, 07:55:30 pm
Ball game last night was pretty good. Our opposition wasn't great but it was a good run and both sides played pretty fairly. They had a 6'8 guy and I thought we were in trouble till realised he couldn't jump. Phew! I had 10 points and 3 massive blocks. 1 block was the kind that was set up perfectly on the fast break. He was coming in from an angle and I was running straight down the middle of the court. As he went to lay it up I was able to get a full cock of the arm and absolutely destroy the ball.
Also, dunked in the pre-game warm up. This is nothing really exciting given I'm 6'4 and should be able to dunk super easily but it was good to get one away. Felt pretty damn good though and I'll start to try a few more in the coming weeks. I want to build up towards getting a few more on film and trying some different dunks this time.
Title: Re: Two Hands Two Feet
Post by: Coges on July 16, 2015, 01:36:01 am
16/07/15

Day 4 of no real program

Rower
500m

Wide Grip DL
60 x 5, 80 x 5, 100 x 5

Conventional Grip DL
125 x 2, 150 x 2
180 x 1 :personal-record: :personal-record: :personal-record: 
190 x F

Machine Row-
50 x 10, 10, 10

Rower
10 intervals of 30s on 30s off

Finally got 180  :headbang: :headbang: :headbang:
https://instagram.com/p/5L2AKSp4tO/ (https://instagram.com/p/5L2AKSp4tO/)
Seriously it feels like I've been after it for about 10 years. Form isn't great but it wasn't actually that hard. Probably a 7.5/10 RPE. Looked like it was harder on the video though. Felt pretty good so I went for 190 which was beyond me today. That would have been double bw too. Feels good that I've probably got some good gains to come from technique work as well as getting back to normal programming. Am going to go with 5x2 starting at 150 and adding 5kg a week till I stall and take if from there.

Left shoulder/trap/clavicle is giving me grief so had to work around it today. Did the machine rows and then just finished off on the rower for some intervals.
Title: Re: Two Hands Two Feet
Post by: LBSS on July 16, 2015, 10:20:12 am
why such low volume and low reps?
Title: Re: Two Hands Two Feet
Post by: Coges on July 16, 2015, 08:40:39 pm
why such low volume and low reps?

Do you mean the 5x2 going forward? I want to try and stick around 10 quality reps for any heavy lifting (Dan John/Pavel anyone). I will be adding some assistance work for higher reps but want to give this a run for a while. Will try it for squats too soon enough when I stop progressing on 5's.

I'm becoming more aware of my overall level of fatigue and deadlifting twice a week for sets of 5 plus squatting twice a week for sets of 5 plus basketball plus everything else I want to do may be asking too much.   



Title: Re: Two Hands Two Feet
Post by: Coges on July 20, 2015, 08:55:51 pm
20/07/15

Day 5 of no real program

Only had 30 mins total to train

Zero warm up

Squat-
bar x 10, 60 x 5, 90 x 5, 110 x 5

OHP-
bar x 10, 40 x 5 x 5

Squats weren't too bad. Upper back tightness was fantastic on all warm up sets. 90 felt like 60 which was great. 110 felt like 110 though and I think I need to spend more time getting the body tight under the bar before unracking.

Have been sleeping terribly lately. Averaging 4-5 hrs a night which for me is just horrible. I can survive on 7 easily but 4-5 not so much. Once I get that sorted I will start loading up some more volume in the workouts. I really enjoyed doing overhead reverse lunges and walking lunges and want to add back in somewhere.
Title: Re: Two Hands Two Feet
Post by: LBSS on July 21, 2015, 08:07:53 am
i have belatedly found that taking an extra second or two under the bar to make sure i'm really squeezing everything up top makes a huge difference. for me it doesn't take more than that, if i've just had the intention up front i'm better off. it's funny, i've been squatting more or less consistently for five years at least and there's still a LOT for me to learn about it.
Title: Re: Two Hands Two Feet
Post by: vag on July 21, 2015, 08:36:37 am
I confirm too. It is an awesome cue. What i do is get under the bar and not just tighten, but actually push it, applying a force just a little bit shy of enough to unrack it. I do that a couple of times, holding that submax push for a second, then at the third one I unrack.
Never read it somewhere though, I just randomly discovered this last year and found it to be very helpful for heavy sets.
Title: Re: Two Hands Two Feet
Post by: Coges on July 22, 2015, 07:58:30 pm
Both of these replies make perfect sense. I think definitely taking some more time to get tight and set will be an advantage. I think intention is also my biggest enemy. For me that's far better than psyching myself up which tends to have the opposite effect. Intention may just be my mantra from now on.

That's the good and bad about lifting. Even after years of practice there's always more to learn. Good that you can always get better but it would be nice for it to be automatic every now and then.
Title: Re: Two Hands Two Feet
Post by: Coges on July 22, 2015, 08:02:31 pm
Had to skip the ball game. Was a full on day with the family and just couldn't make it. Will get out for a few runs this week to make up and get some cardio in.
Title: Re: Two Hands Two Feet
Post by: Coges on July 23, 2015, 01:36:44 am
23/07/2015

Day 6 of no real training program

Wide Grip RDL-
60 x 5, 5

RDL-
100 x 5

DL-
120 x 2
140 x 2, 2, 2, 2, 2

DB Floor Press (3 sec hold at top)-
20 x 8, 8, 8, 8,

DB Row-
25 x 8, 8, 8, 8,

Incline Bench-
bar x 5, 40 x 5
50 x 5, 5, 5,

Pull Up Negatives
20s x 5

Kneeling Cable Crunch
18 x 10, 23 x 10, 30 x 10

Was going to go with 150 for deadlifts but thought it may be better to start off a little lighter and give more room to grow. Especially after maxing out last week. RPE for 140 was a 6.5-7.

Pretty happy with the workout today.

*Edit- Note for next time. Lamingtons are not an appropriate pre-workout food*
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2015, 01:11:44 am
Going to steal from Vag and go with a stretching/SMR count.

2 x 10 mins per day for SMR (lacrosse/spiky ball on hips, lats/upper back, pecs, quads)
Quad/hip combo stretch
Lat stretch
Pec stretch

That's 14 times per week starting tonight. Let's get it on!!!
Title: Re: Two Hands Two Feet
Post by: Coges on July 27, 2015, 07:16:10 am
27/07/15

Day 7 of no real training program

Squats-
bar x 5, 60 x 5, 80 x 5, 100 x 3
115 x 5, 5, 5 (4 min rest between sets)

Incline DB Press (3 sec hold at top)
20kg DBs x 8, 8, 8

DB Pullover
15 x 10, 17.5 x 10, 20 x 10

Squats felt really good today (RPE- 7.5). Felt strong throughout. Had some more time so did the extra 2 sets and would have had another 2 sets in me easily but ran out of time. I'm liking my chances at 120 x 5 next week. I'm really looking forward to this as 120 x 5 is my all time PR with 140 x 1 as my all time max. I think I can blow them both out of the water in the next couple of months.

Daily SMR Count-
7/8 (going ok for now- missed this morning's sesh)
Title: Re: Two Hands Two Feet
Post by: Coges on July 28, 2015, 09:41:46 am
28/07/15

Ball game tonight. Legs are tender after yesterday but still felt strong once I warmed up. Had 19 points with a ton of rebounds and a few assists. We won by 18. Threw down a massive 1 hander during the half time break which has me convinced I'm moving in the right direction. I wasn't far off having my elbow at ring level. Nothing to really write home about being 6'4 but I'm getting there.

Can't wait for deadlifts tomorrow but it's time for some donuts right now.  :D

Daily SMR count-
8/10 (missed the morning sesh again)
Title: Re: Two Hands Two Feet
Post by: Coges on August 02, 2015, 07:43:31 pm
http://www.youtube.com/watch?v=09LTT0xwdfw

Hate being sick. Haven't done anything since the ball game last week. Just ridiculous. Am on the tail end of it now so will hopefully train tomorrow. Pretty pissed as I had some good momentum. Will see how the body goes but may have to drop the squat weights back to 110 or so for this week and jump again next week.
Title: Re: Two Hands Two Feet
Post by: Coges on August 05, 2015, 12:56:40 am
05/08/15

Day 8 of no real training program

No warm up

Squats-
bar x 5, 70 x 5, 100 x 3
120 x 5, 5 (equal lifetime PR)

Incline DB Press-
10 x 8, 20 x 8, 8

Machine Flys for 2 sets

Soooo.....I was going to drop the weight but felt pretty good going into the gym today. Also, there was a hot chick squatting next to me with 80kg on the bar and I didn't want to only go to 100. #egoforthewin  :P Little did I know she was just doing some half reps at 80 before dropping back to 60 for her work sets. Long story short I was committed to 120. It felt hard but extremely doable. 4 mins rest between sets makes things easier. May even push it out to 5 the higher the weight goes. I always wonder what the longer rest would have done for my max attempts in the past as I have generally rested 2-3 mins. Also, something I have done the last week is leaving my shoes quite loose on the warm up sets. It's kind of like a switch when I do them up tight for the work sets. So far so good.

I've realised I need to work a lot more on the old upper body. I'll keep doing what I'm doing for lower but upper definitely needs some work. Especially the chesticles. They are severely lacking.

Either way it was a good return to the gym after 9 days off. Deadlifts up on Friday.
Title: Re: Two Hands Two Feet
Post by: Coges on August 07, 2015, 12:13:35 am
07/08/2015

Day 9 of no real training program

Wide Grip RDL-
70 x 5, 5

DL-
110 x 5
145 x 2, 2, 2, 2, 2

Ring Chins-
bw x 5, 3, 4, 3

BB Curl-
20 x 12, 12

Ab Circuit-
2 mins

Tossed up whether to do 2's or 3's or even 5's for DLs today. Ended up sticking with the 2's. Looking at my training recently I'm making decent progress by squatting once a week and deadlifting every 7-10 days. I'm trying to find my secret sauce and what frequency is best for me. Given I'll be doing some more running and have plans to play/train ball a bit more often too I don't see this as a bad thing.

Haven't done chins for ages. Felt good even though I was 97kg this morning. Really need to get back to 92ish.
Title: Re: Two Hands Two Feet
Post by: Coges on August 10, 2015, 06:02:33 am
So apparently I have shingles!  :raging: :raging: :raging:

It's a variation on chicken pox virus which has been brought about after 3 weeks of the flu and countless days/weeks of little sleep and poor eating. Completely surprising that I've been lifting as well during this time but I think the 2 days a week is helping.

Bit of a wake up call for me too to take better care of myself. Hoping that I can make some habits that will stick.
Title: Re: Two Hands Two Feet
Post by: Coges on August 11, 2015, 02:47:38 am
11/08/15

Day 10 of no real training program

Well since I'm sick I figured I'd just get some squats in. Made my rest periods pretty decent too.

Squats-
bar x 5, 60 x 5, 90 x 3, 110 x 1
125 x 3  :personal-record:

Didn't really have my head in the game and should have had 5 reps. Didn't even do my shoes up properly.
Either way relatively happy with 3 reps. Still an all time PR which isn't too bad in my current state.

May try and bench then deadlift later in the week pending how I'm going.
Title: Re: Two Hands Two Feet
Post by: Coges on August 17, 2015, 12:40:21 am
13/08/15

Haven't been back to the gym. Decided to go to the courts and try to get a few dunks on film. Body hurt like a motherfucker!!! Don't know whether it's the virus or my lack of movement lately or a combination of both. Knees, hips and feet were the worst and my left shoulder was pretty awful too. Attempted 3 dunks and had painful knee cave on all of them. This was after a 30 min warm up too. Got the brace and bits and left the court. Got some maccas on the way home and had some beers.
Title: Re: Two Hands Two Feet
Post by: Coges on August 17, 2015, 01:17:29 am
Had my daughters birthday over the weekend which was basically a three day celebration. My wife also has her own cake business so it was 3 days of eating cake and cake related items and drinking beer. Pure nirvana for me basically. Now that it's over I need to face my expanding waistline. Oh well. It was worth it.

17/08/15

Day 11 of no real training program

Squats-
bar x 5, 60 x 5, 90 x 5, 110 x 1
120 x 5

Incline DB Press-
15s x 8
20s x 5, 5, 5

Some other machine pressing work to get some blood into the chest and shoulders.

10 mins stretching

Had planned (again) on being conservative with the squatting but felt really good. First couple of reps of 120 flew up and although the last was a little slow I was never in any danger of missing. Depending on how I feel next week I may shoot for 125 or do 3-5 sets at 120. It has me thinking though, am I better served by squatting heavy only once a week.

I'm not far off having a solid(ish) plan to go forward with but am still caught up in a goal conundrum. I figure though that I will likely end up with heavy low volume for legs and higher volume for upper body. I think anyway.

Edit- Forgot to add I squatted in my Kustom street shoes and not my power perfects. Felt pretty good tbh.
Title: Re: Two Hands Two Feet
Post by: Coges on August 18, 2015, 12:36:59 am
18/08/2015

Day 12 of no real training program

Wide Grip RDL-
60 x 5, 5

High Pull-
60 x 5, 5, 5

Power Clean-
60 x 1, 70 x 1

Neutral Grip Pull Ups-
bw x 5, 5, 4

Did lat pulldowns for reps to get some feel for them. Haven't done these for years.

10 mins of stretching and rolling.
Title: Re: Two Hands Two Feet
Post by: Coges on August 18, 2015, 10:35:24 pm
Ball game last night. Played the bottom ranked team and unfortunately we played to their level. Still won by 15 or so and I scored around 10-12 (don't have the stats yet). I got absolutely massacred though. Should have had 25-30 for the night but the refs kept no calling massive hacks on me. My left arm looks like it's been through a meat grinder.

I've also figured that I need about 4-6 inches (along with increased fitness) on my SL RV to consistently dunk on guys in game. Every game on the fast break guys will plant themselves 2-3 ft from the rim hoping for the charge. I got called for one last night (even though he was moving sideways) and even though I was tired I was still able to get to ring height.

If I can get my shit together over the next few weeks I'm seeing a few in game dunks coming up. Very excited. 

Edit- Scored 14 and had 18 rebounds.
Title: Re: Two Hands Two Feet
Post by: Coges on August 19, 2015, 08:22:12 pm
Another ball game last night. Filled in for a mates team and apparently it's a very competitive league but I must have just  gotten there on a bad night (or a good night depending on how you look at it). We won by 43. I had 10 points in a bout 15 mins of game time. Was nice to get another run in the legs but I sat most of the 2nd half. Could have gone back on but I felt like I cared too much and the last 5 minutes was just guys taking shots from half way which is a waste of time IMO.

Ankles are a little sore but aside from that I'm feeling good. Will hopefully get in the gym tonight then have another shoot around tomorrow too.
Title: Re: Two Hands Two Feet
Post by: Coges on August 24, 2015, 01:08:21 am
20/08/15

Went to the courts during the day for a shoot around. Thought I could get some much needed practice in and also a few jumps. Body was feeling a bit meh but I figured I'd warm up and be ok. Did a heap of shooting practice. I've always been an ok but unreliable shooter. Guess that's why I score so much in the paint. Really want to add the outside shot to my game to be more predictable. The worst thing is I probably go at 50% in games from the field which isn't a bad rate but I feel bad taking so many shots whereas when I'm shooting from 2-4ft I'm pretty much a lock. Shot came on pretty strongly too. Mainly worked on keeping the same form for every shot and getting good involvement from the legs.

Did a heap of jumping too. SL was giving me a hard time as my left knee was buckling a bit. Had about 5 great jumps from a LR plant off two feet but just couldn't get the ball to stick when I went up with it. Super frustrating that. Even off 1 I couldn't palm the ball and I missed about 10 great opportunities. Need to get myself a better ball. The ones they use during games would be perfect but I can't bring myself to pay $80 for a ball just yet.

Ended up shooting free throws for the last 10 mins and left feeling pretty good. Legs were dead but good anyway. 
Title: Re: Two Hands Two Feet
Post by: Coges on August 24, 2015, 01:13:21 am
24/08/2015

Day 13 of no real training program

Warm up

Squats-
bar x 5, 70 x 5, 90 x 3, 110 x 1, 130 x 1

DB incline press, DB rows, tricep pushdown, single arm cable row,

stretching

Legs have been feeling pretty worn after playing three times last week. I have decided what to do with my programming but will be all over the place for work this week so will start next week. Figured I could use this week as a semi deload for the legs. 130 felt heavy but wasn't especially hard. I wasn't hyped either. Would have had 140 if I had gotten myself a bit more motivated but will save that for another day.

Left shoulder/trap is still bothering me. The shingles have almost cleared up and once they do I'll get back to the osteo to get it sorted. No matter how much stretching/rolling/smr I do it doesn't seem to have any effect.

Edit- have added in some stretching at the end of the workout. The one that has the biggest impact has been the box (side) splits. I'm still about 20" from the ground but after that one and the pigeon stretch my hips feel awesome.
Title: Re: Two Hands Two Feet
Post by: LBSS on August 24, 2015, 10:26:29 am
belated HBD to your daughter!
Title: Re: Two Hands Two Feet
Post by: Coges on August 24, 2015, 08:23:24 pm
belated HBD to your daughter!

Cheers. Thanks mate.
Title: Re: Two Hands Two Feet
Post by: Coges on August 26, 2015, 08:16:30 pm
Ball game on Tuesday. Got completely worked over. Not the worst game I've ever played but not far off. Felt weak and slow and pretty much got smashed. The umpires have been calling everything and the games have been quite soft the last month. They didn't call anything and we didn't adapt to that quick enough. My only saving grace was an enormous block on their main scorer near the end of the first half. And by enormous I mean a top 10 kind of play. I got massive air and spiked it onto the next court.

Body feels like hell at the moment though. Think I need a tune up. I really need to go see someone every 6-8 weeks and it's been about 3 months now.
Title: Re: Two Hands Two Feet
Post by: Coges on August 28, 2015, 01:16:44 am
28/08/2015

Day 8 of no real training program

Wide Grip RDL
60 x 5, 5
80 x 5
100 x 5, 5

TRX inverted rows
bw x 8, 8

Double KB Overhead Lunges
10kg x 8, 8 each leg

Standing rope cable curls
20 x 15, 15, 10

Feeling pretty meh atm. Still pretty tired and need to get to bed earlier and start eating better.
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2015, 08:51:21 am
Seems I have very similar goals to a few others on here.

- Lose some fat (6-7kgs)
- Get fit (ability to run out games and still be explosive off a full court run in the last minutes)
- Get the body moving and feeling right. Focus here on upper back, glutes, hams and core. Still have problematic left shoulder/trap/neck area and right hip. Just saw today they can be linked via the anterior oblique sling. I do know my lats and have issues too so need to get those sorted. 

Have 6-9 weeks left of the season, depending on finals, so that will give me time to get myself game fit and work on the getting the body right and in shape for next season.

Going for an upper/lower split and it will look something like this:

Monday- Bounding/jumps, Squat, BSS, GHR, core, sprints/run or BB circuit
Tuesday- Hang clean, Incline bench, chins, DB OHP, DB Row, rear lateral raise, BB curl, farmers walks/prowler/battle ropes
Tuesday night- ball game
Thursday- Bounding/jumps, deadlift, hip thrusts, calves, back ext, core, sprints/run or BB circuit
Friday- hang clean, OHP, chins, DB incline press, BB rows, dips, hammer curls, farmers walks/prowler/battle ropes/
Saturday- run (2-5k)

It's mildly ambitious given my ability to stick to a program but the workout length each day is doable. Aiming to cut the a kg a week and the additional cardio should definitely help. Once I get the weight off and the body feeling right I'll start on some new goals (35"+ :D)

*edit- added hang cleans on Upper days. 3-4 sets of 1-3 reps.
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2015, 08:55:32 am
Am going to try and test vert as best as I can at gym tomorrow and get a fairly accurate base level.
Title: Re: Two Hands Two Feet
Post by: LBSS on August 30, 2015, 09:56:24 am
i like it. good luck sticking to it.
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2015, 07:20:47 pm
i like it. good luck sticking to it.

Thanks mate. That's always the struggle. Day 1 today.
Title: Re: Two Hands Two Feet
Post by: Coges on August 31, 2015, 01:36:22 am
31/08/15

Day 1- Let's learn to jump again.

Dynamic warm up, leg swings, sprint starts,

SL bounding complex- my knees hate me!!!

Vert testing. Still going over the footage but I would say my SVJ is around the 22-23" mark  :-[ with the RVJ a couple of inches higher and SLRVJ only another inch higher again :'(
At least there's significant room for improvement. Am hoping that -7kg alone will result in a bit.

Squats-
bar x 8, 70 x 5, 90 x 3
110 x 5, 5

BSS-
10kg KBs x 8, 8

GHR- assisted
BW x 6, 6

Circuit-
Med Ball Slams (9kg) & KB Swings (20kg) for 5 x 10

Completely forgot to do core. Will do something at home tonight. Planks potentially. Was going to run but knees were hating me early and are quite puffy/swollen. The med ball and KB circuit went pretty well. Was sweating bullets by the end of it though.  Not sure about GHRs. Felt lots of stress in the hammy (good) but even with significant padding felt lost of stress on the left kneecap (bad). Will give them another go maybe. I do want to work walking lunges and OH reverse BB lunges in there somewhere as I actually enjoy both of those.

1 down. Hopefully many more to go.
Title: Re: Two Hands Two Feet
Post by: Coges on August 31, 2015, 01:38:45 am
Side note on programming (reminder for myself). Hang cleans added based on some info from Kelly B re jumping higher with and without the ball. Apparently hang cleans can help reduce the difference here and help make up for the lack of arm swing.
Title: Re: Two Hands Two Feet
Post by: Coges on September 01, 2015, 07:54:29 pm
Another side note on programming: Do not place leg day the day before a game. DOMS =  :pissed:
Title: Re: Two Hands Two Feet
Post by: Coges on September 01, 2015, 09:27:40 pm
Went for a shoot around yesterday afternoon. Thought I would try out some half and full court lay-up action. Left knee was really bugging me especially off a long run up. Gave that up and will store it for away for another day when the knee is feeling better. Worked the jump shot and after about 25 mins had a few jumps when the knee was fully warmed. Noticed a few interesting things. My reach is around 8'4-5 so lets say 8'5 in shoes. I need 19" to touch the ring. I did some DOMS affected jumps and they looked like this:

DLSVJ: 21-22"
RDLVJ: 29-30" (LR plant- ball in hand)
RSLVJ: 30-31"(ball in hand)

Now, if only I can get a ball that's not so slippery. It's ridiculous. When I bought it it had a great feel to it and I could palm it easily. After a few uses it's slippery as fuck and palming it is a bitch. I still have my old Nike blue ball that is quite heavy but also easy as to palm. May have to go back to using that one but it's no good for shooting as the extra weight affects my shot when I shoot with the game ball which is much lighter.

On a positive note I see some good improvements on the horizon with losing some weight and becoming more reactive. I would imagine a few inches each on SL and DL by the end of the year and I think the gap between them will widen again if I can get my knee healthy to be able to push more force through it.
Title: Re: Two Hands Two Feet
Post by: Coges on September 01, 2015, 09:37:16 pm
Ball game last night. We won by 15 and I had 11 points. We should have won by 40 but we missed sooooo many shots. Legs felt ok but I only played about 25 mins game time. Definitely have to restructure so that I either train legs on game day or the day after. The day before is just not going to work.

Post game legs were sore AF though and couldn't even really stretch them. Feel better this morning though which isn't too bad.

*Edit- forgot to mention I taped both knees with rocktape last night using this video-

http://www.youtube.com/watch?v=xzDvY6Vr_uI

Have never done this before but I figured it was worth a shot. Knees actually felt pretty good although the tape did start coming off toward the end of the game. If I want to continue this I may have to start shaving the pegs.

Anyone else have any experience with taping their knees.
Title: Re: Two Hands Two Feet
Post by: Coges on September 02, 2015, 01:38:43 am
02/09/15

Day 2

Hang Power Clean-
bar x 5, 40 x 3
50 x 3, 3, 3

Incline Bench-
bar x 8, 40 x 8
55 x 8, 8, 8

Chins (neutral grip)-
bw x 3, 3, 3, 3, 3

OH DB Press-
15s x 8, 8

DB Row-
30s x 8, 8

Lateral Raise-
8s x 12, 10

BB Curl-
30 x 10, 8, 5

Trap Bar Farmers Walks (have about 7m to walk back and forth)-
bar + 50 x 7m x 4
bar x 70 x 7m x 4, 4, 4 (1min rest)

Worked pretty quickly with 30-60s rest and supersetted most exercises here. Plan to gradually build volume here as my shoulder gets used to it.
Title: Re: Two Hands Two Feet
Post by: Coges on September 04, 2015, 12:17:38 am
04/09/15

Day 3

Dynamic Warm up

SL Bounding Complex- mucho improvement from last session

Wide Grip DL-
60 x 5, 5
DL-
100 x 5, 130 x 5

OHP-
bar x 10, 30 x 10
40 x 5, 5, 5 (easy)

Chins-
+6kg x 4, 3, 3 (meh)

BB OH Reverse Lunge
30 x 6, 8

Hammer Machine Chest press-
+10 x 15, 15

Low to high cable row
36 x 20, 20

Hanging knee raise-
10, 10 (hard!!! obviously need more work here)

Had planned to do prowler and battle ropes here but considering I had to combine two days into one I ran out of time.

Bounds felt pretty good. DL felt pretty weak. Everything else was ok. Low to high cable row was something I wanted to try. Feel like I have instability around the scap/shoulder area on the left side and these plus the OH lunges worked well.

Going to aim for a run tomorrow...maybe. My gym has also cleared their driveway and I now have a clear 30-40m incline that I can run up. It's bitumen so shouldn't be too hard on the legs.
Title: Re: Two Hands Two Feet
Post by: Coges on September 06, 2015, 09:10:14 pm
4 steps forward 3 steps back. Pretty disappointed but I smashed huge amounts of food and alcohol over the weekend. Feeling average but will get on with it.
Title: Re: Two Hands Two Feet
Post by: Coges on September 06, 2015, 10:53:39 pm
Looking into getting some new shoes over the next couple of weeks. Love my hyperdunks (2013 I think) but don't know what to get next. I've been looking around at the Jordan's, Kobe's, D Rose, etc. Have only bought two pairs of shoes in the last 6 years or so. Any suggestions?

As far as use goes. 100% indoor. Even though I'm 6'4 and play PF/C, most of the time I end up playing like a swingman and I am making more of an effort to play SF/PF roles. Also, something that would add 4-5" on my vert would be appreciated  ;D
Title: Re: Two Hands Two Feet
Post by: vag on September 07, 2015, 05:19:38 am
I am a bball shoes junkie, so is ChrisM, we have both fallen in love with the superflys. But from what i read the 4s are not that bouncy, still a great shoe but 3s and 2s ( that me and ChrisM have ) are better. The 2s is a no-brainer. Great fit, traction, freedom, bounce, stability, cushion, reeealy good shoe, i haven't felt so good in a bball shoe since the original 2008 hyperdunks.
I'd be very curious to try bball shoes with boost sole, but full length, so only the Rose 5 boost choice available. I am waiting for the 'next' iteration since Rose 5 was the first attempt. I still run and jump and solo-practice bb in boost running shoes and this foam is indeed magic, it is the shit. I think i recall you wearing boost trainers too at some pic, no?
Title: Re: Two Hands Two Feet
Post by: Coges on September 07, 2015, 07:22:31 am
I am a bball shoes junkie, so is ChrisM, we have both fallen in love with the superflys. But from what i read the 4s are not that bouncy, still a great shoe but 3s and 2s ( that me and ChrisM have ) are better. The 2s is a no-brainer. Great fit, traction, freedom, bounce, stability, cushion, reeealy good shoe, i haven't felt so good in a bball shoe since the original 2008 hyperdunks.
I'd be very curious to try bball shoes with boost sole, but full length, so only the Rose 5 boost choice available. I am waiting for the 'next' iteration since Rose 5 was the first attempt. I still run and jump and solo-practice bb in boost running shoes and this foam is indeed magic, it is the shit. I think i recall you wearing boost trainers too at some pic, no?

Damn good memory. I do have the boost runners/trainers. Got them free on a phone contract. I have only run in them once actually and never balled in them. Might have to try them out before I purchase anything.

Thanks for the advice on the superflys. I will be having a look around over the weekend so will see what's around. At least I kind of know what to look for.
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2015, 07:58:42 pm
Ball game last night. I didn't play the last time we met this team and we drew with them but we were missing half our team. Luckily we had two fill ins. One 6'5 and the other 6'3 who were both decent players. I ended up playing the 1 most of the game on the offensive end which was a nice change up. Didn't score but had a heap of assists and still did my fair share with 14 rebounds. I only took two shots all game which is a carry over mindset from my younger days of playing. I tend to dish of a lot when there is someone in slightly better position, even if I'm open. I've also changed my shooting form (more square, elbow tighter) and although form in practice is excellent I haven't really tested too much in game pressure.

On a real positive the legs felt really good. Didn't get a chance to try any dunks but overall had some good bounce.

*Edit- 94.8kg this morning. First time under 95 for a few months so heading in the right direction*
Title: Re: Two Hands Two Feet
Post by: Coges on September 09, 2015, 11:45:51 pm
10/09/15

Day 4
BW- 95
Injuries- None
Motivation- pretty good

Dynamic warm up

SL Bounding complex- twice through last set

Squat-
bar x 5, 70 x 5, 90 x 3, 110 x 1
120 x 5, 5

Bench-
bar x 10, 40 x 5, 60 x 5, 70 x 5

Neutral Grip Chins-
bw x 5, 4, 4, 4

Hanging Knee Raise-
10, 10

Kneeling Cable Crunch-
18 x 10, 23 x 10

And....so much for the new 4 day split. Work has been crazy and I just haven't had time this week. As long as I get some squats in I'm happy. I'm around that level again so really need to focus and get onto 125 & 130 for 5's.

Bounding is coming along nicely. Feeling much more in control and will keep these going. No idea if it's made/making any difference yet but I'm sure I'll find out over the next few weeks.
Title: Re: Two Hands Two Feet
Post by: Coges on September 10, 2015, 11:49:39 pm
11/09/15

Day 5- whatever
BW- ?
Injuries- None
Fatigue- medium - whole body
Motivation- was decent

Dynamic warm up

Depth jumps- 18"
3 x 4

Wide Grip RDL-
60 x 10

DL- 100 x 2, 140 x 2, 160 x F

OHP-
bar x 10, 40 x 5, 50 x 5

Seated Machine Row-
40 x 10, 45 x 10, 50 x 10

Hamstring Curls-
3 x 20

Standing pallof press-
3 x 10

DL= :uhhhfacepalm:
160 is normally hard but I couldn't even get it past my ankles and considering the bar sits above my ankles that's an issue.

Pretty much a heat check today. Feeling pretty worn at the moment. Not sure if extra work, less sleep, less food, idk.  Will rest up over the weekend, up the food intake a bit and try to get a bit more sleep.
Title: Re: Two Hands Two Feet
Post by: Coges on September 13, 2015, 10:05:56 pm
So as with all good plans there has to be bumps. Work is shaping up as ridiculously busy the next couple of weeks which, whilst great for my pocket, is going to leave me less than the desirable time to train. So in the interim I'll get in for at least two days of weights per week. Back squat, bench and chins one day and then deadlift, FS and OHP the other. It may give me an opportunity to get some more running in which I've been wanting to do for a while so we'll see how that goes.
Title: Re: Two Hands Two Feet
Post by: Coges on September 15, 2015, 08:23:16 pm
Ball game last night. Lost by 10  :'(  We beat this team easily last time but they pretty much hit everything from outside the arc and our guards gave up 14 points at the end of the first half via turnovers when bringing the ball up the court. So frustrating.

I had 8 points and should have had 20. In the first 5 minutes I missed 4 or 5 easy shots from in close. My touch was just way off. I also had the most frustrating play I think ever in my life as a basketballer. Playing defense and one of their guys drove into the key from the top and had beaten 2 opponents. He went for a floater and I came across to help, got heaps of air and blocked him. I caught the ball on the way down, dribbled full court (or coast to coast as I like to put it) and had one guy coming from the weak side. He was at least a foot shorter than me so I knew I had him. We both went up, he grabbed my left arm so I transferred the ball completely to my right mid air and laid the ball in whilst spinning 360 degrees in the air. In the same motion he bounced off me and went flying landing flat on his back. The ref called a foul and as I bent down to help him up he sheepishly admitted the ref had called a charge on me  :raging: :raging: :raging: Unbelievable!!! Everyone on court and even the other ref admitted it was wrong but it was already done. Oh, and the points didn't count.

Also, had another opportunity for a fast break dunk. It would have been over someone too. I still need to practice this but what I've noticed is that when I'm on the fast break and lining up a dunk I put way too much force through the jumping leg. I also seem to bend the knee just a little too much making it impossible.

On a positive note I threw down a nice one hander before the game and only just missed a couple of two feet which for me is a good thing. Maybe the bounds are starting to have the desired effect.
Title: Re: Two Hands Two Feet
Post by: Coges on September 17, 2015, 01:48:38 am
17/09/2015

Back to no program again
Weight- 95.6
Injuries- none. hips tight as fuck. calves and feet the same.
Fatigue- Pretty damn tired. Got 7-8 hours last night but it's not consistent every night.

Dynamic W/U

SL Bounding Complex- only through once- knees not too happy

Squat-
bar x 10, 70 x 5, 90 x 3, 110 x 1
125 x 5  :personal-record:
125 x 3

Wide Grip RDL-
80 x 8, 8, 8

PC- 70 x 1 (easier to remove weight off bar by cleaning and racking again)

Treadmill-
7min run- covered approx 1.1k.
calves are tight as fuck but felt most of it in the glutes. Will keep doing this and trying to increase the time

Squat was ok. Certainly not fast or crisp. First 3 reps were pretty good. Last rep was a complete grinder though. Stopped at rep 3 in 2nd set for fear of failure. Will hit the mobility work during the rest of the week and fingers crossed 130 comes up on Monday.
Title: Re: Two Hands Two Feet
Post by: Coges on September 21, 2015, 12:07:26 am
20/09/15

Went for an 8k walk with the wife and kids (pushing kids in prams). Pretty quick for a walk. 1hr 18mins.

21/09/2015

No jumps today. Area I jump in was being used. Did some stretches prior to squatting.

Squats-
bar x 5, 70 x 5, 90 x 5, 115 x 1
130 x 2F  :personal-record:, 2, 1
95 x 10

Even though a PR I'm pissed. Weight didn't feel heavy on my back but legs had little to give. Walk yesterday probably didn't help but I think it's more CNS fatigue. I never feared I'd miss either so didn't set up the safety bars and had to dump the bar. Pretty embarrassing when the girl on the other side of the small room was doing deadlifts for multiple sets of 5. Oh well.

Liked the idea of seeing how many I can get with my bodyweight. 10 wasn't too hard but had nothing in legs after. Would be nice to get this to 15 or 20.

I've PR'd the last couple of weeks but still feel like I'm going nowhere. I'm struggling to get enough sleep and quality food atm which I think is more to blame. Going to hit 130 again next week and see if I can get 5 reps. If not I'll deload and start again.

Need to remember my main goals right now are to maintain strength, lose some fat (5kg), get fit and include more jumping in my program

Edit- Part of the reason I think fatigue is I've been hitting the coffee pretty hard lately to make up for lack of sleep. Normally 4-5 a day with sometimes up to 7 a day. Kind of hit me today when I took pre-workout for the first time in months (200mg caffeine) and had absolutely zero effect. Alongside more sleep I think getting down to 2 a day would be wise.
Title: Re: Two Hands Two Feet
Post by: LBSS on September 21, 2015, 09:17:26 am
why are you having trouble getting enough sleep?
Title: Re: Two Hands Two Feet
Post by: Coges on September 21, 2015, 05:07:51 pm
why are you having trouble getting enough sleep?

Combination of getting to bed early enough and a.daughter who has a thing for waking up at 3 and 5 am. The joys of children.

*Edit- chances are abusing caffeine is probably not helping too.
Title: Re: Two Hands Two Feet
Post by: Coges on September 21, 2015, 07:56:11 pm
Had some decent lateral knee pain/weakness last night. Think it may have occurred when I dumped the bar, not sure.

Seeing my osteo for a long overdue appt today and hopefully it's nothing too serious. Doesn't feel that way anyway so hoping a minor strain or something that can be sorted in a few days/week or so. 

Also, foam rolled and stretched the sh1t out of everything last night too. Hip flexors and rec fem are seriously tight and painful. Obviously need more attention.
Title: Re: Two Hands Two Feet
Post by: Coges on September 22, 2015, 01:23:55 am
Saw my osteo this arvo. No structural damage. Fatigue and tightness throughout the leg seems to be to blame. IT band wasn't too bad. Rec fem, glutes and top of calf (behind the knee) seem to be the culprits. Knee is pretty tender right now and expected to be this way for a few days. Need to stretch/roll and take it easy on the legs over the next couple of days and reintroduce squats at a lighter level. Basically like a deload week.
Title: Re: Two Hands Two Feet
Post by: Coges on September 22, 2015, 07:37:15 pm
23/09/15

5 min mobility sesh this morning. Knee hurts but the rest of me is feeling pretty good.
Title: Re: Two Hands Two Feet
Post by: Coges on September 24, 2015, 10:57:24 pm
Have been hitting a 5 min mobility sesh every morning inspired my Max Shank. 3 days and counting.

Doing a small amount of rolling and stretching in the PM but need to do more.
Title: Re: Two Hands Two Feet
Post by: Coges on September 28, 2015, 01:10:51 am
Have been keeping up my 5 min flow every morning. Getting slightly better everyday. Also getting in about 15 min rolling and stretching each night too.

28/09/15

Warm Up-
Skip
Lying Pike
Hang from bar
Lunge and t-spine rotation
Table Stretch
Cossack squat

A. Clean & Front Squat- 2 reps every minute x 3 sets @70%
bar x 5, 50 x 5
70 x 2, 2, 2

B. Deadlift- 2 reps every minute x 3 sets @70%
50 x 10, 90 x 3
110 x 2, 2, 2

C. Standing Press- 2 reps every minute x 3 sets @70%
bar x 10
40 x 2, 2, 2

D.1. Muscle Up Work- False grip holds- 2 x 10s (this is seriously hard on the wrists)
D.2. Shoulder Stands- 2 x 20s

F.1. Dips- 5x5- 5,3,3,4,3 (18)
F.2. Chins- 5x5- 4,4,4,4,3 (19)

Stretch and roll in PM
Title: Re: Two Hands Two Feet
Post by: Coges on September 28, 2015, 09:06:18 pm
Note- have put all bounding/jumps/etc on hold for the moment. Ankles were feeling terrible and were pretty inflamed. Will gradually work back up to these in the future.
Title: Re: Two Hands Two Feet
Post by: Coges on September 28, 2015, 11:44:22 pm
29/09/15

Warm Up-
Skipping Rope- unbroken single reps
Lying Pike
Hang from bar
Lunge and t-spine rotation
Table Stretch
Assisted Cossack squat

Snatch Practice-
Hang snatch to OHS- bar x 5, 30 x 3- left shoulder buggin

A. Clean & Front Squat- 2 reps every minute x 5 sets @70%
bar x 5, 50 x 5
70 x 2, 2, 2, 2, 2

B. Deadlift- 1 reps every minute x 5 sets @70%
70 x 5
110 x 1, 1, 1, 1, 1

C. Standing Press- 2 reps every minute x 5 sets @70%
bar x 10
40 x 2, 2, 2, 2, 2

D.1. Muscle Up Work- False grip holds-
D.2. Shoulder Stands-

F.1. Dips- 5x5-
F.2. Chins- 5x5

Gym was busy as fuck (damn school holidays) so no where to do shoulder stands or muscle up work. Left shoulder killed me on dips and all chin areas taken.

10 mins stretching to finish
Title: Re: Two Hands Two Feet
Post by: Coges on October 03, 2015, 11:41:18 pm
Ball game last Tuesday (29/09/15). Won by 25 and I had 10 points. The competition wasn't great but it was nice to shake out the cobwebs after not playing for a couple of weeks. Disappointingly though I got shoulder charged when driving to the basket. That's right! Shoulder charged. He caught me right on the point of my shoulder too. Don't know what happened but my shoulder was compressed and is bruised now. Couldn't lift it above 90 degrees and it hurt like a bitch. After 5 days it's pretty much back to normal but still hurts around a 2/10.

Also, have a virus again which is pretty much verging on a chest infection. It's been a shit year for illnesses so I haven't trained and am taking it easy atm.
Title: Re: Two Hands Two Feet
Post by: Coges on October 05, 2015, 10:38:57 pm
06/10/15

Front Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 5

Deadlift-
60 x 5, 80 x 5, 100 x 5, 120 x 5

Standing Press-
bar x 5, 30 x 5, 40 x 5, 50 x 5

Back bridge practice

Chest infection is on the way out so was a decent session lifting around coughing fits. Luckily for me the gym was free except for the two hotties on the treadmills  :o
Title: Re: Two Hands Two Feet
Post by: Coges on October 05, 2015, 10:51:43 pm
Quit my gym today. I train during working hours which in the past has been great. No early mornings, no late nights. Perfect. Only thing now is I'm busier which is great for business but bad for gym life. So, getting new membership at a gym much closer to home. Good thing is they also allow oly lifting which my gym frowns upon and they have a pool/steam room as well. I'll be training at 5.30 in the am which will be great to get everything out of the way so early then I can concentrate on the rest of the day.

Also, looking at a new program too. I've figured out I simply cannot write my own programs as I tend to not follow them anyway. Looking at one that is a mix of oly lifting, normal lifts and upper body gymnastics stuff. Kind of like crossfit but more structured and without the crazy high rep metabolic stuff. If I look at all my goals and training I basically want to be strong, explosive and look like I'm strong and explosive whilst having some endurance to back it up. If a training system can get me here it's pretty much going to satisfy all my requirements for playing basketball, training hapkido or whatever else I want to do. Let's hope this is the way to go. 
Title: Re: Two Hands Two Feet
Post by: Coges on October 07, 2015, 11:34:14 pm
08/10/15

Did some near 1RM testing today. Wanted to feel it out. RPE 8/10.

Front Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 1, 100 x 1, 110 x 1

Deadlift-
60 x 5, 80 x 5, 100 x 3, 125 x 1, 150 x 1, 160 x 1

Standing Press-
bar x 10, 30 x 5, 40 x 1, 50 x 1, 60 x 1

30s Row- 177m

All in all a good day out. Felt pretty good. OHP is still weak as piss but it will get there. 
Title: Re: Two Hands Two Feet
Post by: adarqui on October 08, 2015, 02:38:50 pm
Quit my gym today. I train during working hours which in the past has been great. No early mornings, no late nights. Perfect. Only thing now is I'm busier which is great for business but bad for gym life. So, getting new membership at a gym much closer to home. Good thing is they also allow oly lifting which my gym frowns upon and they have a pool/steam room as well. I'll be training at 5.30 in the am which will be great to get everything out of the way so early then I can concentrate on the rest of the day.

Also, looking at a new program too. I've figured out I simply cannot write my own programs as I tend to not follow them anyway. Looking at one that is a mix of oly lifting, normal lifts and upper body gymnastics stuff. Kind of like crossfit but more structured and without the crazy high rep metabolic stuff. If I look at all my goals and training I basically want to be strong, explosive and look like I'm strong and explosive whilst having some endurance to back it up. If a training system can get me here it's pretty much going to satisfy all my requirements for playing basketball, training hapkido or whatever else I want to do. Let's hope this is the way to go.

you find any program candidates?
Title: Re: Two Hands Two Feet
Post by: LBSS on October 08, 2015, 07:45:58 pm
yeah i'm curious what that program is.
Title: Re: Two Hands Two Feet
Post by: Coges on October 10, 2015, 03:19:46 am
Hey guys. I completely forgot to post the follow up to this. Anyway it's this link below. It ticked all the boxes that I was looking for.

http://realmovementproject.com/

I've been following the page for a while. Got in touch through FB and he has a group on there in which he has two daily programs going on. Kind of like the WOD type of thing. The two workouts I did 7 & 8 posts back were from the frequency program. It's a daily program that starts with oly lifting, then a modified Justa setup (http://www.amazon.com.au/Rock-Iron-Steel-Book-Strength-ebook/dp/B0085N839E) plus the bodyweight gymnastics stuff and some arms/rehab style stuff every few days.  I had never heard of Steve Justa till now. Big focus on movement quality and stretching too which I like. The big difference I suppose of the program is everything is done in 5 minute blocks. Kind of hard to explain here but it could be RS5 which is 1 rep EMOM or RS25 which is 5 reps EMOM. Good tool for accountability and building work capacity.

Anyway, I'm paying for it but it does come with a shit ton of information both on the training, mobility and nutrition side of things. I'm at that point where I want to just do instead of thinking about what I'm doing.

I'm starting Monday so will be getting it all up here on a daily basis.

Title: Re: Two Hands Two Feet
Post by: Coges on October 11, 2015, 09:02:41 pm
Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.
Title: Re: Two Hands Two Feet
Post by: adarqui on October 12, 2015, 02:07:52 pm
Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.

nice! should be interesting. Seems like these workouts will be packed with a ton of stuff and unconventional set/rep/rest schemes.
Title: Re: Two Hands Two Feet
Post by: Coges on October 12, 2015, 07:02:26 pm
Week 1- Day 2- High Frequency Program

Mobility
Shoulder swings
Walking pike
Open body hang
Squat & rotate
Blade stretch / rear support
Lateral split hold

A. Snatch technique work 10 min (High hang full to max)- high hang snatch combos with dowel then bar only
B. Clean and jerk technique work 5 min- C&J up to a single at 60- have good feelings about the jerk portion

C. Front Squat - 2 reps every minute at 70% for 5 sets total- 75 x 2, 2, 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 110 x 1, 1, 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 5 sets total- 40 x 2, 2, 2, 2, 2

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with.- 6kg KB x 2 x 5
Hang 60-180 seconds 1-2 arm unbroken.- 30s, 30s

Gymnastics work -
F1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- 5 wall kick-ups
F2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)-
F3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- 8s, 5s, 3s

H. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- front leg bent version- 2x10 (another misread  :-[)

Still getting used to training at 5am. Might go back to having a carb and protein shake pre-workout. Will see how I handle that so early. Enjoying this program so far though. 
Title: Re: Two Hands Two Feet
Post by: Coges on October 12, 2015, 07:08:00 pm
Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.

nice! should be interesting. Seems like these workouts will be packed with a ton of stuff and unconventional set/rep/rest schemes.

Yes it definitely seems that way. I have the first 30 days which is quite similar but can see what they're currently doing and it seems to be ever changing. Think I'm going to enjoy it.

Going to be interesting with the Justa method though. It builds to 15 sets of FS, DL and OHP on the last day of the week.
Title: Re: Two Hands Two Feet
Post by: Coges on October 14, 2015, 12:16:59 am
Week 1- Day 3- High Frequency Program (1.30pm)

Lying pike
Hang from bar
Lunge + T-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 5 min - Easy bar-40kg work. Focus on your weakness, bottom position/ fast straightening of the legs / chest up / bar in close. worked high hang, high pull and some OH squats
B. Jerk technique work 10 min 5 singles @60-80% bar x 5, 40 x 3, 50 x 1, 52.5 x 1, 55 x 1, 57.5 x 1, 60 x 1

C. Front Squat - 2 reps every minute at 70% for 7 sets total 50 x 5, 75 x 2, 2, 2, 2, 2, 2, 2
+ 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch) 60cm/23" x 1, 1, 1, 1, 1, 1, 1
D. Deadlift - 1 rep every 20 sec at 70% for 7 sets total 70 x 5, 110 x 1, 1, 1, 1, 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 7 sets total bar x 5, 40 x 2, 2, 2, 2, 2, 2, 2

Hang 60 seconds 1-2 arm unbroken. 42s

Chin-ups - Start a set every 30 seconds, the set with the lowest number of reps is your score.
5, 2, 2, 2, 1- assuming 5 min time frame but I was done after the 1 rep
10 minutes stretching
done

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 4x10 10, 10
Throat pulls - 4x15 15, 15
Band pull-aparts - 4*20 20, 15
ran out of time on the above

Got up this morning at 5am, took two steps, had a massive dizzy spell and fell over. Got back into bed and slept to 7am. No lingering effects. I get a bit dizzy on rising after being sick sometimes so nothing to be concerned about. 5am again tomorrow morning.

Feeling good after training 3 days in a row now though. The reps on the main 3 lifts are still pretty sharp which is nice.
Title: Re: Two Hands Two Feet
Post by: Coges on October 14, 2015, 07:55:39 pm
Week 1- Day 4- High Frequency Program (5am)

10 mobility warm up

A. Snatch technique - OH Squat RS15 4/2 - 6/10 Effort bar x 3 EMOM for 5 sets (4s eccentric/2s pause)
B. Power clean - RS5 - 6/10 Effort 40 x 3, 60 x 1 EMOM for 5 sets
#
C. Front Squat - 2 reps every minute at 70% for 9 sets total 60 x 3, 75 x 2, 2, 2, 2, 2, 2, 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 9 sets total 60 x 5, 110 x 1, 1, 1, 1, 1, 1, 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 9 sets total bar x 5, 40 x 2, 2, 2, 2, 2, 2, 2, 2, 2

Handstands + mobility 25-54 min
BLOCK 1
Wrist Preparation - 2 min
Handstands
2 min kick-up practice, 2-3 attempts / 30 sec 2 attempts every 30s for 2 mins
5 min to find a new PB maximal duration hold max hold 20s
2 min wall holds - nose to wall max time on the wall, feet together, only toes on the wall.
Muscle-ups > Weighted false grip pull-ups RS10 > False grip isometric holds mid position - 1 set max reps
False grip iso holds- 5s x 3- These hurt my left wrist like hell
Shoulder stands - 2 practice sets for a max effort set

Will do in PM
BLOCK 2 - 4-16 min, 1 min / movement x4 rounds
Jefferson Curl
German Hang
Back Bridge
Horse Stance

BLOCK 3 - 4-16 min
Mana Shoulder Prep / Dislocates
Hip Flexor Stretch - Diagonal Stretch https://www.youtube.com/watch?v=6R1uZ5O74t0
Squat - elbows to floor, lateral shift, reach up and rotate
Lateral Hip - lateral rollouts

Didn't get to the PM stuff. Kids were crazy last night. Full moon or something idk. Still did 15-20 mins of SMR/stretching before bed.
Title: Re: Two Hands Two Feet
Post by: Coges on October 18, 2015, 08:02:41 pm
Week 1- Day 5, 6 & 7= no go

Had some serious lower back and right hip tightness/pain going on. Haven't felt this bad for about 7-8 years. Have averaged about 35-40 mins of SMR and stretching each day. Quad hip combo stretch gave me the best relief so far.
Title: Re: Two Hands Two Feet
Post by: Coges on October 18, 2015, 08:09:24 pm
Week 2- Day 1- High Frequency Program (5am)

Skip, singles for speed, maximum repetitions without an error- no skipping ropes available- did 2 min on rower
Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

Weightlifting (10-15 min)
A. Snatch RS5 bar snatch combo, 30 x 3, 40 x 1, 1, 1, 1, 1

B. Front Squat - 2 reps every minute at 70%+5kg for 3 sets total 60 x 5, 80 x 2, 2, 2
C. Deadlift - 1 rep every 20 sec at 70%+5kg for 3 sets total 80 x 5, 125 x 1, 1, 1- meant to be 115 but I calculated wrong. I'm blaming it being 5.45am when I was deadlifting for the error
D. Standing press - 2 reps every minute at 70%+2.5kg for 2 sets total 42.5 x 2, 2, 2


Gymnastics work - (20 minutes, start a new set each minute)
E1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries. x5
E2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less) x4- left shoulder bugging
E3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less) 8-10s x 5

F1. Max reps chin-ups and dips in 1 min. pull ups x 8 in 1 min- did not attempt dips due to L shoulder

H. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced. 3x10

Felt like I'd missed a whole week of training being out of the gym for 3 days. Glad to be back. Gradually getting the hang of some of this stuff and although the gymnastics stuff will take me ages I'm actually looking forward to the process.

Cannot believe I miscalculated the DLs. 125 felt like 150 but I was too lazy to change it back afterwards so did the 3 sets at 125. Will drop back to 115 tomorrow.
Title: Re: Two Hands Two Feet
Post by: LBSS on October 18, 2015, 11:25:50 pm
maybe overstretching/stretching too aggressively? i have done that in the past (years ago).
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2015, 06:36:29 pm
maybe overstretching/stretching too aggressively? i have done that in the past (years ago).

Yep. I think so. Have started doing Jefferson Curls and just maybe that in combination with the lifting every day got me. As much as I hated missing the 3 days I feel much better now and am adapting pretty well so far.

http://www.youtube.com/watch?v=nYS0R4c3qCA
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2015, 11:13:43 pm
20/10/15- Week 2- Day 2- High Frequency Program (5am)

Mobility
10-15 min
Slow push-up / pull-up / row / dip -> 30 sec on each movement for 5-6 reps total, slow up and down.
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Power Clean- RS5 bar x 5, 40 x 2, 60 x 1, 1, 1, 1, 1 EMOM

B. Front Squat - 2 reps every minute at 70%+5kg for 5 sets total 60 x 5, 80 x 2, 2, 2, 2, 2
C. Deadlift - 1 rep every 20 sec at 70%+5kg for 5 sets total 70 x 5, 115 x 1, 1, 1, 1, 1
D. Standing press - 2 reps every minute at 70%+2.5kg for 3 sets total 42.5 x 2, 2, 2, 2, 2

Gymnastics work - 3-5 Rounds
E1. 2 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries. wall kick up x 2, 2, 2
E2. 1 Arm-Chin-up x1 OR Progression - Pulley 1 ACU x2-5 5-10kg chin up +6kg x 3, 3, 3
E3. 1 Arm Push-up x1-3 4/1/1 (4 down, 1 sec pause, 1 sec up) OR 1 arm push-up regression elevated 1arm PU x 2, 2, 2

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with. 6kg x 5, 5
5 min Pancake Stretch work - Legs apart lateral bends, reach forward abs on for 30 sec, relax leaning forward or elbows on the floor 30 sec, repeat 3 reps. Done
Accumulate 2 min horse stance, increase depth every 30 sec - preferably unbroken. 60s only

20-60 minute PM endurance session - Swim / Run / Bike will play basketball in PM
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2015, 11:20:19 pm
20/10/15

Ball game. Semi final. We played a team we drew with once (I didn't play) and then beat (with two tall fill-ins). We won by 10. Our defense was great. Stopped a lot of shots, changed a lot of shots and locked down the perimeter.  I had 8 points but by far my best play of the game was a drive past two players on the baseline and a no look dish to the other big guy coming down the middle of the lane for an easy two. My worst play of the game was a missed dunk right at the end. The last 30s was junk time and I hung out back got it at the 3 point line with no one in front and the ball slipped out of my hands on the way up. Hadn't really expected much as I haven't played or dunked in about 3 weeks so not too worried.

We play the GF next week which will probably be my last game. I don't have the time or the drive to train and play a higher grade and although I really enjoy it and they're a great group of guys I'm going back to hapkido. It's a skill that I can learn and get better at which has applications outside of training too. Will be sad to stop, again, but I think it's for the best. Will hopefully pick up a few fill in games though just to keep my toe in the water. 
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2015, 11:27:18 pm
21/10/15- Week 2- Day 3- High Frequency Program (12pm)

Mobility - 10m
Walking pike
Open body hang
Squat & rotate
Blade stretch / rear support
Lateral split hold

A. Jerk - 5x2 75% bar x 5, 40 x 2, 60 x 2, 2, 2, 2, 2 EMOM
B. Front Squat - 2 reps every minute at 70%+5kg for 7 sets total + 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch) FS 60 x 5, 80 x 2, 2, 2, 2, 2, 2, 2- forgot to do box jumps
C.1. Deadlift - 1 rep every 20 sec at 70%+5kg for 7 sets total 70 x 5, 112.5 x 1, 1, 1, 1, 1, 1, 1 miscal on plates again  :pissed:
C.2. Box Jump- 60cm x 1, 1, 1, 1, 1, 1, 1- did them here which was more like cardio but worked ok
D. Standing press - 2 reps every minute at 70% for 4 sets total bar x 5, 42.5 x 2, 2, 2, 2

Strict Chin-ups - 5 minutes, start a set every 30 seconds, the set with the lowest number of reps is your score.
4, 3, 3, 2, 2, 2, 2, 2, 2, 1

10 minutes stretching Done

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 3x10 5kg DBs x 10, 10, 10
Band pull-aparts - 3*20 orange band x 10, 10, 10
Thick Bar Curls 3*5 30kg x fat gripz x 5, 5, 5

All in all feeling pretty good so far. DLs flew up today. Maybe it was that 2.5kg discount I gave myself lol. Was interesting that I didn't get gassed during ball last night except for late in the 2nd half. Had 1 min rest on bench as was good to go again.
Title: Re: Two Hands Two Feet
Post by: Coges on October 22, 2015, 01:06:43 am
22/10/15 Week 2- Day 4- High Frequency Program (5am)

20m warm up
Foam rolling, tons of stretching and mobility work

A. Snatch technique - OH Squat RS15 4/2 - 6/10 Effort- bar x 3, 3, 3, 3, 3
B. Power Snatch - RS5- bar x 3, 40 x 3, 50 x 1, 52.5 x 1, 55 x 1, 57.5 x 1, 1  :personal-record:
#
C. Front Squat - 2 reps every minute at 70%+5kg for 9 sets total- 60 x 5, 80 x 2, 2, 2, 2, 2, 2, 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70%+5kg for 9 sets total- 70 x 5, 115 x 1, 1, 1, 1, 1, 1, 1, 1, 1
E. Standing press - 2 reps every minute at 70%+5kg for 5 sets total- bar x 5, 42.5 x 2, 2, 2, 2, 2
*
Handstands
BLOCK 1
Wrist Preparation - 2 min
Handstands
2 min kick-up practice, 2-3 attempts / 30 sec 3, 2, 2, 2
5 min to find a new PB maximal duration hold best of 24s & 20s
Accumulate 2 min wall holds - nose to wall max time on the wall, feet together, only toes on the wall. out of time

Back Bridge- 2x5s- ran out of time

Evening Mobility Session- to do this PM
BLOCK 3 - 4-16 min
Mana Shoulder Prep / Dislocates
Hip Flexor Stretch - Diagonal Stretch https://www.youtube.com/watch?v=6R1uZ5O74t0
Squat - elbows to floor, lateral shift, reach up and rotate
Lateral Hip - lateral rollouts

Body is feeling a bit beat up. Left shoulder and right hip/lower back. Off to see the osteo this morning though which should help. Squats felt great though. I know 80 isn't heavy but I feel like it's laying some good ground work for later on. Pretty excited for next weeks programming. It changes up a fair bit and I get to back squat on Tuesday next and build up to a heavy single. Will be interesting to see how that goes. 
Title: Re: Two Hands Two Feet
Post by: Coges on October 22, 2015, 01:10:02 am
Saw the osteo. Gave me a good working over and pretty much everything was tight. She loosened me up starting from the feet and did some major work through the lower to mid back. She thinks I've got a left rotator cuff strain. She's advised I lay off the overhead work and cleans for the next couple of days. I'll be doing that. Will still be able to squat and DL. Handstand work can take the place of any overhead pressing. Will pencil in a massage too in the next couple of weeks. Have heaps of benefit limits to use on my private health before the end of the year so might as well get the most out of it.
Title: Re: Two Hands Two Feet
Post by: Coges on October 22, 2015, 11:21:45 pm
23/10/15 Week 2- Day 5- High Frequency Program- 1pm

10 Min Mobility
Skip
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Clean and Front squat for 2 reps for 11 sets 70%+5kg. If you can’t clean your front squat weight do these separately with 80% Load for 11 sets of power cleans.
No clean today due to left shoulder-
FS- bar x 5, 60 x 3, 80 x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2 (1min rest)


Walkout 110% of front squat max 15 sec hold.- 120 x 15s

B. Deadlift - 1 rep every 20-60 sec at 70%+5kg for 11 sets total
60 x 5, 80 x 3, 115 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (20s rest)

C. Standing press - 2 reps every minute at 70%+2.5 for 6 sets total

D. Muscle-ups - One set max reps.

E. Shoulder stands - 2 practice sets for a max time x 24s, 20s

F1. 5x5-10 Weighted Dips
F2. 5x5-10 Weighted Chin-ups

Did 10 min of band pull aparts and shoulder/pec/scap stretches and movements. Feeling pretty good right now.
Title: Re: Two Hands Two Feet
Post by: Coges on October 25, 2015, 07:25:24 pm
24/10/15

Week 2- Day 6- High Frequency Program

30 min mobility

25/10/15

Week 2- Day 7- High Frequency Program

Back Bridges- accumulated 2 mins

20 min mobility

10 min hip flexor/quad stretches
Title: Re: Two Hands Two Feet
Post by: Coges on October 25, 2015, 07:31:57 pm
26/10/15 Week 3- Day 1- High Frequency Program (5am)

Skipping
10 min mobility

Bar Combo Warm-Up- dowel x 3, bar x 3

A. Snatch - RS5 @5kg under your best. (this doesn't have to be heavy if you're a beginner, just power snatch the weight you can, take it to the bottom position and stand back up. If it's 50% of your power snatch that's ok. 30 x 1, 1, 1, 1, 1

B. Front Squat - RS5 - 10kg less than your best RS5 60 x 5, 90 x 1, 1, 1, 1, 1
#
C. Speed Pull - RS15 - 50% of DL max 80 x 3, 3, 3, 3, 3
#
D. BTN Press - RS15 - Work with a weight that seems a little too light for your first session here. 30 x 3, 3, 3, 3, 3
#
E1. Planche progression - RS5 sec plank lean
E2. Front Lever progression - RS5 sec tuck front lever
#
F1. Skin the Cat 5x1-5 5 x 1- these felt good but going back made me super dizzy. Will do more reps as I get used to it
F2. Seated Ext Rotations 3x10 L 1.25kg x 3 x 10, R 5kg x 3 x 10
#
G. German Hang 10-30 sec hold x 1 30s
#
F. Row 1km - 2km pace + 5 sec / 500m, eg. if you can row 2km holding 1:55 / 500m then you row at 2:00 / 500m for 1 km. 1km in 4:02- haven't rowed more than 30s for ages so just took a punt and did the 2m/500m

RS is Real Strength method and is used in 5 min blocks. If it's RS5 it's 5 reps in 5 mins with the same weight for all reps. If it's RS15 it's 15 reps in 5 mins, etc. 
Title: Re: Two Hands Two Feet
Post by: Coges on October 26, 2015, 06:58:33 pm
27/10/15 Week 3- Day 2- High Frequency Program- (5am)

Skipping
10min mobility

A1. Power Clean RS5 - Aim for a 2.5kg PB weight here for RS5 or 90% of your best power clean in the last month. If you’re feeling great take a 2.5kg PB on your best Power Clean after 2-3 minutes rest.
bar combo, 40 x 5, 60 x 3, RS5 72.5 x 1, 1, 1, 1, 1

AX. GTG WL - 2x2 -> Do 2 sets of 2 50-80% extra on the movement you'd most like to improve if your focus is clean / jerk. If snatch is your focus then don't worry about this. shoulders

B. Back Squat - Build to a heavy 1 rep. Film your reps (you can delete them after if you like). Stop when you get slower than a 2 sec concentric.
How to warm-up
0 min 5xBar
1 min 5x40% 5x55
2 min 3x60% 3 x 85
3 min 2x70% 2 x 97.5
4 min 2x75% 2 x 105
5 min 1x80% 1 x 112.5
6 min 1x85% 1 x 120
7 min 1x85%+ depending on how 85% felt 1 x 120- felt like 1rm
8 min rest
9 min rest
10 min Goal weight, if you want to lift again rest until the start of minute 12.

C. Deadlift 7x1 @ 70% + 10kg
60 x 5, 100 x 3, 120 x 1, 1, 1, 1, 1, 1, 1- 20s rest b/w sets except between 4-5 which was 40s

D. Standing Press 3x2 left shoulder

E1. 1 Arm Chin-up progression 5x2-3 or 5x5 weighted Chin-ups +6kg x 4, 4, 2- shoulder ended up bugging here too
E2. 1 Arm Push-up progression 5x2-5 or HSPU 5x Max -3 reps left shoulder

F1. Horse Stance Accumulate 2 minutes done- unbroken
F2. Pancake -Lateral bends and loosen then Reach 30sec + Relax 30sec x3 done as written

Need to revise my squat 1RM. Between training at 5am and squatting everyday this has taken a hit. It will come back but my 1RM is closer to 130 rather than 140 at this stage. Not concerned. I'm feeling better and stronger overall.

Have an appointment for my shoulder tomorrow. It's been far worse since I saw my osteo last Wednesday which is concerning. I expect the usual soreness for the next couple of days but this has lasted a week now and it's worse than before I went in. It's right up through the upper trap and into the neck now too. Seeing a physio tomorrow. I've been told they're much more clinical in their approach so hopefully he can shed some light.

Also, had some feedback on my DLs during the week. My arms are never truly straight. Weird that I haven't noticed this before but I reviewed some footage and it's 100% spot on. Made a conscious effort this morning to get them straight. Was difficult but felt pretty good.
Title: Re: Two Hands Two Feet
Post by: Coges on October 27, 2015, 10:22:53 pm
Grand final ball game last night. We lost by 6. It was a really tight game and there was only a point or two separating us all game until they got a run on with about 10 mins to go to put it out to a 10 point lead. We pegged them back but just couldn't close the gap. Pretty frustrating game though. They banked 2 threes in the first 5 mins and had quite a few lucky shots drop. The kind that just shouldn't go in. Either way we had our chances too.

I told the team I'm not in for the next season so I can concentrate on lifting and then get back to hapkido over the next couple of months. Pretty excited about that. I think I will still fill in every now and then just to keep the desire to make a full blown return at bay. I get the bug if I don't play for too long and I think playing every 3-4 weeks will remind me of the good and bad about it.
Title: Re: Two Hands Two Feet
Post by: Coges on October 27, 2015, 10:44:43 pm
Saw the physio today. Basic diagnosis on my left shoulder is:
- recovering AC joint injury from ball game 3-4 weeks ago. Around 80-90% recovered. No treatment required
- Snapping scap syndrome- I've had this for years and it's the first time anyone has diagnosed.
- Left shoulder all jammed up (technical term)- so tight especially in comparison with right side. Treatment here is spiky ball work in back of shoulder/lat, golf ball work down pec, foam roller for thoracic spine and foam roller for lats
- Lack of stability in scap- no surprises here. My left shoulder sits forward more than my right.
- Lack of musculature around scap on left side. Physio took a video to show me the size difference between my left and right sides. By the looks of it my right side is about 10% bigger then the left, especially around the scap and rhomboid area.

Goal is to address the tightness and junkiness of the shoulder first and then concentrate on the other areas that need to be fixed.

So no pressing for the next 7 days. My job is to get into those areas and concentrate on freeing up the tissue. Will resume pressing after 7 days and see the difference. Next appointment is in 2 weeks. I will lay off all overhead pressing/cleans/snatches/dips/push ups etc for 7 days. Going to suck but it's not a great deal of time and I'm better off getting this sorted sooner than later.
Title: Re: Two Hands Two Feet
Post by: LBSS on October 28, 2015, 06:52:13 am
not to second-guess your PT but that sounds like a call for unilateral work, once you've got the pain sorted.
Title: Re: Two Hands Two Feet
Post by: Coges on October 28, 2015, 06:11:42 pm
not to second-guess your PT but that sounds like a call for unilateral work, once you've got the pain sorted.

Oh yeah I definitely agree. He wants to get the junk around the shoulder joint and scap area sorted and will then move onto the solution. I would imagine unilateral work will be a part of it.

It does make me wonder how long I've been compensating this way and how my upper body/upper body lifting would be different if I had addressed it when it began. The popping (scap snapping syndrome) has been a fixture for at least 6-7 years. I've had so many PTs who've never blinked at it before. 
Title: Re: Two Hands Two Feet
Post by: Coges on October 28, 2015, 06:20:54 pm
29/10/15 Week 3- Day 3- High Frequency Program

Didn't train. Did 20 mins shoulder rehab.

Title: Re: Two Hands Two Feet
Post by: Coges on October 28, 2015, 06:25:40 pm
29/10/15 Week 3- Day 4- High Frequency Program (5am)

Thursday
A. Snatch RS15 60% take more rest if you need it.
AX. Grease The Groove Weightlifting - 2x2 -> Do 2 sets of 2 50-80% extra on the movement you'd most like to improve if your focus is clean / jerk. If snatch is your focus then don't worry about this.

B. Front Squat - RS15 Speed 60%, use a pause in the bottom if your positions need work.
bar x 5, 40 x 5, 65 x 3, 3, 3, 3, 3- all paused

C. Deficit Snatch Grip Deadlifts - RS15 90-100% of PB snatch weight
40 x 5, 60 x 3, 3, 3, 3, 3

D. Dips 3x5 with added weight

E. L-sit to HS / shoulder stand practice 5x1-3
Tuck L-sit holds- 5 x 10s

F. Back Bridge Work
2x20s these were starting to bother shoulder too much

Conditioning - Run: 1 min on 1 min off, increase intensity each rep for 10 reps = 20 mins.
Started at 9km/hr and increased by .5 every minute. Finished on 13.5km/hr Felt pretty good. Have new vivobarefoot shoes which I ran in too. Felt great actually. Calves cramping a little at the end but this is normal for me running on a treadmill

(http://assets-s3.mensjournal.com/img/essential/a-minimalists-road-shoe/618_348_a-minimalists-road-shoe.jpg)

Shoes are hella comfortable too.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on October 28, 2015, 06:43:47 pm
Where did you get the shoes from?
Title: Re: Two Hands Two Feet
Post by: Coges on October 28, 2015, 10:01:24 pm
Groupon actually. $54.

https://www.groupon.com.au/deals/national-deal/groupon-goods-892/719022912#

*just realised it's no longer available.
 
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on October 28, 2015, 11:19:43 pm
I used to use Eastbay but now with the shipping fees it works out almost just as cheap to buy shoes in the store, especially since the Aussie dollar has dropped down to US 70 cents.
Title: Re: Two Hands Two Feet
Post by: Coges on October 29, 2015, 03:55:16 am
Yep. I'm the same. Shipping plus exchange rate it pretty much costs more. Wiggle is ok as free shipping over a certain amount provided the exchange isn't too bad.
Title: Re: Two Hands Two Feet
Post by: LBSS on October 29, 2015, 09:28:22 am
i used to rock vivobarefoot leather shoes, like as work shoes, until i realized that i was an adult and should dress like one at work.

the sneaks always looked cool, though, how are they on concrete?
Title: Re: Two Hands Two Feet
Post by: adarqui on October 30, 2015, 12:28:07 am
Grand final ball game last night. We lost by 6. It was a really tight game and there was only a point or two separating us all game until they got a run on with about 10 mins to go to put it out to a 10 point lead. We pegged them back but just couldn't close the gap. Pretty frustrating game though. They banked 2 threes in the first 5 mins and had quite a few lucky shots drop. The kind that just shouldn't go in. Either way we had our chances too.

I told the team I'm not in for the next season so I can concentrate on lifting and then get back to hapkido over the next couple of months. Pretty excited about that. I think I will still fill in every now and then just to keep the desire to make a full blown return at bay. I get the bug if I don't play for too long and I think playing every 3-4 weeks will remind me of the good and bad about it.

makes sense, good idea.

how long have you trained hapkido in the past?




those vivobarefoot shoes look nice. love minimalist shoes.
 
pc
Title: Re: Two Hands Two Feet
Post by: Coges on October 30, 2015, 12:52:35 am
i used to rock vivobarefoot leather shoes, like as work shoes, until i realized that i was an adult and should dress like one at work.

the sneaks always looked cool, though, how are they on concrete?

Haha. I work in a fairly flexible environment so get to wear whatever I want outside of client meetings which is suit style.

They are super comfortable. Went for a 3k walk the other night on concrete and I certainly felt it by the end. My new balance minimus have just that little bit more cushion and I can cope with that. Calves are super tight from run now though.
Title: Re: Two Hands Two Feet
Post by: Coges on October 30, 2015, 12:57:25 am
Grand final ball game last night. We lost by 6. It was a really tight game and there was only a point or two separating us all game until they got a run on with about 10 mins to go to put it out to a 10 point lead. We pegged them back but just couldn't close the gap. Pretty frustrating game though. They banked 2 threes in the first 5 mins and had quite a few lucky shots drop. The kind that just shouldn't go in. Either way we had our chances too.

I told the team I'm not in for the next season so I can concentrate on lifting and then get back to hapkido over the next couple of months. Pretty excited about that. I think I will still fill in every now and then just to keep the desire to make a full blown return at bay. I get the bug if I don't play for too long and I think playing every 3-4 weeks will remind me of the good and bad about it.

makes sense, good idea.

how long have you trained hapkido in the past?

those vivobarefoot shoes look nice. love minimalist shoes.
 
pc

Yeah I figured I'll probably say no to most fill in opportunities but at least if I get the desire it's there.

I started training in 2003 and trained pretty much full on for the first 4 years when I got my black belt in 2007. Have trained on and off since then and have never made a real full time return for more than a few months in a row. This is my school http://eaglemartialarts.com.au I'm still on the banner on the front page. 4th image on slide show- getting kicked and doing a kick on the right hand side. Pretty good school. Check out the videos section and you'll get a good idea of what it's like.

I'm gradually building a collection of these kind of shoes. Love em.
Title: Re: Two Hands Two Feet
Post by: Coges on November 01, 2015, 07:27:40 pm
30/10/15- Week 3- Day 5

No training

31/10/15- Week 3- Day 6

No training

1/11/15- Week 3- Day 7

2.6km run in 16m

Ran in my Adidas boost trainers and note to self- never again run in barefoot shoes (or maybe it's treadmill running that gets me. idk). My calves have been seriously sore for the last few days. Was hoping they'd loosen up on the run but they are obviously strained. Ended up walking the last 600m home. That'll teach me.
Title: Re: Two Hands Two Feet
Post by: LBSS on November 01, 2015, 08:15:38 pm
DOMS does not equal injury. if you feel truly injured that's one thing but if it's just soreness, suck it up and try again.

OTOH, be careful as you transition to barefoot-ish running. it really does completely change your gait, and therefore the way that you use your muscles and joints. you're better off starting with really low volume, doing start-stop runs (i.e. jog a bit, walk a bit), and building up very gradually.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 03, 2015, 12:07:17 am
I miss running in my vibram's, but i'm going to stay away from them. Nothing feels better (well except for that night or day after when your feet sometimes get scary achy out of nowhere), other than possibly running completely barefoot. I stopped running in my vibram's shortly after a huge thorn went right through them and impaled my foot, eh. Just too much to worry about. They definitely helped me in the prolonged midfoot running department, more so than I think i've ever experienced in my spikeless track flats. So i've taken some of those adaptations and lessons learned to my XC flats.

I prefer running in my spikeless flats (XC shoes); very strong soles, very light, very comfortable when running mid foot, feel so much safer, can run faster.

When I used to try and run midfoot in "traditional jogging shoes" (way back, in say 2004-2007), I'd get calf soreness for literally 5-7 days. To the point where initially I couldn't even walk. It was so brutal. Needless to say I didn't become a midfoot runner back then. I grew up as a heel striker with heavy shoes, so prolonged midfoot running just destroyed me. I still have to be careful with it, but soreness only lasts a day or so and it's not extreme.

my random personal experience 2cents

!!
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2015, 06:58:26 pm
DOMS does not equal injury. if you feel truly injured that's one thing but if it's just soreness, suck it up and try again.

OTOH, be careful as you transition to barefoot-ish running. it really does completely change your gait, and therefore the way that you use your muscles and joints. you're better off starting with really low volume, doing start-stop runs (i.e. jog a bit, walk a bit), and building up very gradually.

Yeah don't know actually. Could just be really bad DOMS. Still sore today and it's been 6 days. I'll give it another few but if I go again in them I'll make the transition much slower.
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2015, 07:01:44 pm
I miss running in my vibram's, but i'm going to stay away from them. Nothing feels better (well except for that night or day after when your feet sometimes get scary achy out of nowhere), other than possibly running completely barefoot. I stopped running in my vibram's shortly after a huge thorn went right through them and impaled my foot, eh. Just too much to worry about. They definitely helped me in the prolonged midfoot running department, more so than I think i've ever experienced in my spikeless track flats. So i've taken some of those adaptations and lessons learned to my XC flats.

I prefer running in my spikeless flats (XC shoes); very strong soles, very light, very comfortable when running mid foot, feel so much safer, can run faster.

When I used to try and run midfoot in "traditional jogging shoes" (way back, in say 2004-2007), I'd get calf soreness for literally 5-7 days. To the point where initially I couldn't even walk. It was so brutal. Needless to say I didn't become a midfoot runner back then. I grew up as a heel striker with heavy shoes, so prolonged midfoot running just destroyed me. I still have to be careful with it, but soreness only lasts a day or so and it's not extreme.

my random personal experience 2cents

!!

I actually get the same calf soreness (more cramping actually) trying to mid strike in more traditional shoes. The barefoots felt great so maybe I just need a longer transition period. It may just be that soreness that I've had. It's lingering but much better than what it was.

And I'll be on the lookout for any thorns  :o
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2015, 08:18:10 pm
2/11/15 Week 4- Day 1- High Frequency Program (1.30pm)

Snatch - 20kg ladder - Start RS5 -17.5kg and add 2.5kg after each lift. The focus here is on consistency.

Front Squat - Build to new 1RM bar x 5, 60 x 5, 80 x 3, 100 x 1, 110 x 1, 120 x 1, 125 x 1  :personal-record:
Front Squat- RS5 80% 85 x 1, 1, 1, 1, 1

Speed pull deadlift - RS15 55% 90 x 3, 3, 3, 3, 3

BTN Press - RS15 55% of standing press

Planche - RS5x2 plank lean 5s x 5, 5s x 5
FL Pulls - RS15 tuck front lever row x 2, 3, 2, 2, 3

Skin the cat - 5x1-5
Cable Ext Rot - 3x10
Cable Trap3 raise - 3x10
German Hang - 10-40 sec  lack of time

Row 1 km - 2km pace 1012m in 4:01

FS PR was ugly but pretty awesome at the same time. 110 felt good and if I keep going like this 130+ is just around the corner. For some reason FS is much more comfortable for me than back squats now.

120 & 125 shown in video
https://instagram.com/p/9klo6lp4rw/?taken-by=coges80 (https://instagram.com/p/9klo6lp4rw/?taken-by=coges80)
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2015, 08:27:42 pm
03/11/15 Week 4- Day 2- High Frequency Program (1pm)

A. Power Clean - RS10 x2, 85%

B. B Squat - pause + speed - RS10, 75% bar x 5, 60 x 5, 80 x 3, 105 x 2, 2, 2, 2, 2

C. Deadlift - RS10, 70% +15kg 80 x 5, 100 x 3, 130 x 2, 2, 2, 2, 2

D. Standing Press - 3x2, 70% +7.5kg

E. 1 Arm Chin Up Progression - 5x2-3 (add 2-5 reps to last weeks total)
OR 5x5 weighted chins WCU +10 x 3, 3, 3, 3, 2

F. 1 Arm Push Ups - 5x2-5
OR Handstand Push Ups - 5x max -3 (add 2-5 reps to last weeks total)

G. Carry - Deadball / Keg / Sand bag / KB Front rack 10 min record distance
20kg front rack x 1m, 32kg farmers walks x 3m, 32kg FW x 1m- forearms torched

M1. Horse Stance - Accumulate 3 min  90s only
M1. Pancake Reach /Relax 30sec on /30 sec relax x4 done

Deadlifts were hard AF today. Really struggled but got there. Squats weren't too bad actually.
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2015, 08:28:23 pm
Get to start incorporating pressing today. Am going to go very, very slowly but excited to get back into it.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on November 03, 2015, 10:09:16 pm
Nice front squat :ibsquatting:
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2015, 10:40:47 pm
Nice front squat :ibsquatting:

Cheers. Thanks mate. Hopefully a little cleaner next time.
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2015, 10:48:49 pm
4/11/15 Week 4- Day 3- High Frequency Program (1.30pm)

Pause Jerk RS5 (x2) 85%
Jerk practice RS25- Bar x 5, 5, 5, 5, 5

F Squat RS5 90% bar x 5, 60 x 5, 90 x 3, 110 x 1, 1, 1, 1, 1

Deadlift Lockout RS15 95-105% Max mid thigh- 60 x 10, 110 x 3, 140 x 3, 170 x 3, 3, 3, 3, 3

Handstand 20 min
5 min entries 6 entries with off wall balances
5 min line / rebalancing
5 min New PB
5 min endurance

Arms 10 mins - 200 reps Barbell curls bar x 15
Diamond push-ups 1 rep
shoulder no go here on both

Swim 500m for time

Front squats felt pretty good. Legs are tired but that's no wonder after the last couple of days training. Partial pulls felt pretty easy. Mixed grip on first two sets and used straps on last 3 sets.
Taking things slowly on the shoulder front. It's a bit fatigued now but I figure handstand practice, light presses and some oly lifting dowel work should be enough for now.
Title: Re: Two Hands Two Feet
Post by: LBSS on November 04, 2015, 10:18:48 am
stance kind of wide, eh?
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on November 04, 2015, 09:17:32 pm
Nice front squat :ibsquatting:

Cheers. Thanks mate. Hopefully a little cleaner next time.

Main thing is you made the weight.
A 3 plate front squat is on the horizon.
Title: Re: Two Hands Two Feet
Post by: Coges on November 05, 2015, 12:37:25 am
stance kind of wide, eh?

Yeah I don't know. It looks that way but my heels are just on the edge of shoulder width. I narrowed my stance a bit after watching that vid after the gym so I'll see how the next one looks. 
Title: Re: Two Hands Two Feet
Post by: Coges on November 05, 2015, 12:37:47 am
Nice front squat :ibsquatting:

Cheers. Thanks mate. Hopefully a little cleaner next time.

Main thing is you made the weight.
A 3 plate front squat is on the horizon.

That would be sweet. Maybe a nice Christmas present to myself.
Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2015, 07:07:42 pm
5/11/15 Week 4- Day 4

Did not train

6/11/15 Week 4- Day 5

Did not train
Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2015, 07:14:56 pm
7/11/15 Week 4- Day 6- High Frequency Program- (1.30pm)

Warm Up

Jerk 75-95% - 2.5kg jumps No misses

Snatch Combo Circuit- high hang muscle, high hang power, low hang power, from the floor power, btn drop snatch, OHS- 5 reps EMOM

C&J- RS15 @ 40

B Squat RS10 - 77.50% 60 x 5, 90 x 3, 100 x 2, 2, 2, 2, 2

Lockout RS5 - 110% 60 x 10, 100 x 5, 140 x 2, 180 x 1, 1, 1, 1, 1-mixed grip

Standing Press - RS15 - 73% bar x 5, 45 x 3, 3, 3, 3, 3- felt surprisingly good

Carry - 10 mins rest minimally.
Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2015, 07:17:13 pm
8/11/15- Week 4- Day 7- High Frequency Program

Was due for a 5km trail run today. Knees and lower back felt pretty average. Ended up doing a 3k walk with the wife and kids. Any when I say with the kids that's my wife and I pushing a pram each with a child inside.
Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2015, 07:21:20 pm
Going to be working on snatch technique as a warm up to all workouts from here on. Using the combo from the vids below. Going slow at the moment to get a feel for all the movements but I figure I'm better off doing work with the dowel and just the bar rather than ingraining bad habits which I've probably developed during the last couple of years.

http://www.youtube.com/watch?v=UBAAfKgQO-U

http://www.youtube.com/watch?v=aSyEL7gDWUU

Also going to get some coaching over the next month or so when I get a chance to go down. BW snatch is a nice goal and I think this is realistic in the next 6-12 months. As far as C&J goes that depends on my shoulder but we'll see.
Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2015, 03:02:23 am
9/11/15 Week 5- Day 1- High Frequency Program (2pm)

Warm up- heaps of stretching & mobility

Snatch Combo- bar

FS- Build to 85% bar x 5, 60 x 5, 80 x 3, 100 x 1
FS- 75% 1 x 5 4s down/2s pause 90 x 3, 10s rest 90 x 1, 10s rest 90 x 1- couldn't get all 5 in the same set. Was harder on breath and felt light headed from the constant tension

Speed Pull RS10 @ 60% 60 x 5, 95 x 2, 2, 2, 2, 2

BTN Press RS10 @ 60% bar x 5, 30 x 3, 35 x 2, 2, 2, 2, 2

Planche RS5s
Straight bar straddle holds RS15

Skin the Cat RS10 5 reps only- these still make me dizzy on the way back around
Cable ext rotation 3 x 10 Did not complete- cables machines too heavy for left shoulder. Min weight is 14kg
Cable trap 3 raise 3 x 10 same as above
German hang 10-40s completely forgot

Row 500m all out 1:32- took me a while to recover from this one. Was strong through the first 300m then it was struggle street
Title: Re: Two Hands Two Feet
Post by: Coges on November 10, 2015, 11:18:58 pm
11/11/15 Week 5- Day 3- High Frequency Program (5am)

Warm Up

Snatch Combo- bar

Pause Jerk RS10 - 75% bar x 5, 40 x 2, 2, 2, 2, 2

F Squat RS15 4/2 70% bar x 5, 60 x 5, 85 x 3, 3, 3, 3, 3- damn hard

Deadlift thick bar lockouts - RS5 + 5 sec hold Depends on bar + grip 60 x 10, 100 x 5, 140 x 3, 180 x 1, 1, 1, 1, 1- no fat gripz with me so just lockouts

Handstands - 10 min Entry skill
Rebalancing
Test
Endurance hold
Did 10 entries with some 4-5s balances at the end of each
25s max hold


Arms - 5 min - 150 reps
Reverse Curls
Banded Triceps
BB curls- 15kg x 10, 10, 10, 10, 10, 10
Banded tripcep- purple band- 10, 10, 10, 10, 10
Ran out of time here


Quad hip combo stretch, lat and pec stretch and I'm done
Title: Re: Two Hands Two Feet
Post by: Coges on November 11, 2015, 06:09:19 pm
12/11/15 Week 5- Day 4- High Frequency Program (5am)

Warm Up

Snatch Combo- Bar only

High Hang Full Snatch - RS5 60%, RS5 70%
Fast knee extension, keep the bar in close.
RS5 30 x 1, 1, 1, 1, 1

OH Squat - RS15 70% / 15RM from last week
30 x 1, 1, 1, 1, 1

Deficit Snatch Grip Deadlift -RS15+x 105%
60 x 3, 70 x 3, 3, 3, 3, 3

Weighted Dips - RS25, new PB
Tried and nope. Too much for shoulder. Used the dip machine for 5x5

L-sit to Handstand - 5x1 or L-sit to shoulder stand RSX
L-sit practice- 5 x 5s

Back Bridge - Accumulate 1 min
to do in PM

Run - 15 min 60%
maybe in PM- probably not though

Struggle street this morning. So tired. Am enjoying the training but not sure where I'm going with it. Will have a look at the next 3-4 weeks in advance and see what it looks like. For some reason I feel like I need to be doing more conditioning work. Not sure why but it's a strange want to be doing more cardio. Not usual for me.
Also feel like I need more chins in the program. Am doing them 1-2 times per week but would like to do more. After the next block I may look at doing my own thing again for a while. Not sure.
All of the above could very well just be what I do every 6-12 weeks which is look to the other side to see if something better is going on.  ;D

*Edit- No further training today (no back bridge or run). Ended up having a few beers instead. Did put out the feelers to a few oly lifting coaches in my area for some technique work. Looking forward to this.
Title: Re: Two Hands Two Feet
Post by: Coges on November 15, 2015, 08:37:06 pm
13/11/15

Did not train- Was only scheduled to do some Skin the Cats but didn't even get that done

14/11/15

No weight training. First hapkido class back in quite a few months. 2 hours of drills, kicking and such. Great fun. My 5 (nearly 6) year old son joined in for the first time too so that made it even better. Quite sore afterwards. Need to be super careful of elbow doing this.

15/11/15

Did not train.
Title: Re: Two Hands Two Feet
Post by: Coges on November 15, 2015, 08:49:56 pm
16/11/15

Not training today.

Thoughts on my current training:
Am still going to use the training template I've been on but need to tweak it a bit at the moment. Shoulder is not going to get any better whilst doing any oly lifts. Overhead pressing seems to be ok as it's completely controlled. Will keep in handstand entries and balances but everything else is out till the shoulder is good to go again then I will rebuild slowly. This will also give me a good chance to work on my ankle, hip and shoulder mobility too. 

I think take a few weeks break from the template and go back to using the modified justa method (3sets increasing by two each day up to 15 sets) for FS, deadlift and OHP along with some chins, handstand work, planche and front lever and then some conditioning. That's basically the first 3-4 weeks of the template anyway minus the oly lifting. Once I'm all healed I'll have around 9-10 weeks to start at again. I've missed out on quite a bit of content in the last 5-6 weeks and think it's worth doing over. Also, I think with concentrating on the justa method I can take my FS to 140 by the end of the year. Wouldn't mind seeing if I can get the DL to 190-200 as well. Haven't tested my max for a while on that so will be interesting to see how high I can get.

*Edit- this starts tomorrow with 5 sets of FS, DL and OHP
Title: Re: Two Hands Two Feet
Post by: Coges on November 15, 2015, 09:17:53 pm
Oh and also I think it's time to revise the goals. I actually downgraded my lifting goals recently. Thought I'd just follow the process and things would magically happen. Well I think it's time to upgrade them a bit. As it currently stands these are my bests:

DL- 180
Back Squat- 145
Front Squat- 125
Bench- 85 x 5
Chin Up- +25
OHP- 60

New Goals-
DL- 250
Back Squat- 200
Front Squat- 180
Bench- 140
Chin Up- +50
OHP- BW (~100)
Front Lever- 5s full front lever
Dips- +50
Snatch- BW (~100)
C&J- 1.5xBW (~150)
Front & side splits

These are pretty audacious but definitely reachable and I think doable in the next 18-24 months.
Title: Re: Two Hands Two Feet
Post by: vag on November 16, 2015, 05:48:33 am
Oh and also I think it's time to revise the goals. I actually downgraded my lifting goals recently. Thought I'd just follow the process and things would magically happen. Well I think it's time to upgrade them a bit. As it currently stands these are my bests:

DL- 180
Back Squat- 145
Front Squat- 125
Bench- 85 x 5
Chin Up- +25
OHP- 60

New Goals-
DL- 250
Back Squat- 200
Front Squat- 180
Bench- 140
Chin Up- +50
OHP- BW (~100)
Front Lever- 5s full front lever
Dips- +50
Snatch- BW (~100)
C&J- 1.5xBW (~150)
Front & side splits

These are pretty audacious but definitely reachable and I think doable in the next 18-24 months.

Those are some serious numbers. The gaps are crazy, you are seeking to improve 70kg DL , 55kg squat, 40kg bench, 40kg OHP. In 2 years max.
Hm, if you ask me it is rather impossible (unless juiced, lol), given you are not a noob either, it has taken you many training years to get to your current maxes.
Oh well, it will be a hell of an awesome journey chasing those numbers. Plus if you get even halfway there ( 225 DL , 170 squat , 120 bench , 80 OHP ) it will still be awesome.
:lololol:
Title: Re: Two Hands Two Feet
Post by: LBSS on November 16, 2015, 09:19:45 am
i'd agree with vag except i forget how heavy you are and whether you've ever seriously tried to gain weight. with a real bulk or even aragon-style "culk" you might be able to get there. if i ever manage to dunk, switching goals to squat/bench/DL is on the table and i'd try to gain ~10-15 pounds in the process. that would help me shoot for 185/200/130 or something.
Title: Re: Two Hands Two Feet
Post by: Coges on November 16, 2015, 06:56:28 pm
Oh and also I think it's time to revise the goals. I actually downgraded my lifting goals recently. Thought I'd just follow the process and things would magically happen. Well I think it's time to upgrade them a bit. As it currently stands these are my bests:

DL- 180
Back Squat- 145
Front Squat- 125
Bench- 85 x 5
Chin Up- +25
OHP- 60

New Goals-
DL- 250
Back Squat- 200
Front Squat- 180
Bench- 140
Chin Up- +50
OHP- BW (~100)
Front Lever- 5s full front lever
Dips- +50
Snatch- BW (~100)
C&J- 1.5xBW (~150)
Front & side splits

These are pretty audacious but definitely reachable and I think doable in the next 18-24 months.

Those are some serious numbers. The gaps are crazy, you are seeking to improve 70kg DL , 55kg squat, 40kg bench, 40kg OHP. In 2 years max.
Hm, if you ask me it is rather impossible (unless juiced, lol), given you are not a noob either, it has taken you many training years to get to your current maxes.
Oh well, it will be a hell of an awesome journey chasing those numbers. Plus if you get even halfway there ( 225 DL , 170 squat , 120 bench , 80 OHP ) it will still be awesome.
:lololol:

I know right. I see some easy wins in the form of food and sleep but I also like big goals. I don't think I've ever really pushed myself that hard in a training sense either. Most of my maxes come off 2-4 months of solid training. Then I relapse go back and start all over again.  This is the thought that keeps nagging me- imagine if I could train consistently and build for 6-12-18 months. I don't think I've even scratched the surface yet.

Like you said though, at worst it'll be an awesome journey.

Btw, I'm going to start using a belt and potentially sleeves too. I see a lot of guys progressing using these then getting their unbelted/no sleeve lifts up to the equipped levels shortly after. Something I've never explored so I definitely think it's worth it.
Title: Re: Two Hands Two Feet
Post by: Coges on November 16, 2015, 07:19:03 pm
i'd agree with vag except i forget how heavy you are and whether you've ever seriously tried to gain weight. with a real bulk or even aragon-style "culk" you might be able to get there. if i ever manage to dunk, switching goals to squat/bench/DL is on the table and i'd try to gain ~10-15 pounds in the process. that would help me shoot for 185/200/130 or something.

Yep. This is a big part of my thinking. I have never put the time or effort into a proper bulk (be it clean or otherwise). I'm 6'4, 95kgs at about 15-17%bf. I want to be 100-105 at 10-12%. This is a massive change obviously. Stopping basketball will certainly help and I am getting over my fear of not being able to see my abs for periods of time. Also, my metabolism has slowed somewhat in the last couple of years making weight easier to put on.

I don't have a problem with guys juicing but I can't imagine I'd every use myself. I'm not that keen.

It's funny though, I know plenty of guys doing 2xbw squats and 2.5xbw DLs of only a couple of years training and these guys aren't genetically gifted. I think a lot of it is just the laser focus on the goal.
Title: Re: Two Hands Two Feet
Post by: Coges on November 16, 2015, 07:22:08 pm
17/11/15

Warm Up-
Skipping
Mobility work for shoulders and hips

FS-
bar x 5, 60 x 3, 70 x 2, 2, 2, 2, 2 (EMOM)

Deadlift-
60 x 5, 100 x 3, 120 x 1, 1, 1, 1, 1 (every 20s)

OHP-
no good today

Did my shoulder rehab and some stretches and called it a day

Had planned to FS 85 which is 70% of 120 but my hips and lower back felt horrible this morning. Will keep on 70 this week and increase by 5 for the next couple of weeks.

Pissed off about my shoulder. It has good and bad days and today was obviously a bad day.
Title: Re: Two Hands Two Feet
Post by: LBSS on November 16, 2015, 09:08:17 pm
It's funny though, I know plenty of guys doing 2xbw squats and 2.5xbw DLs of only a couple of years training and these guys aren't genetically gifted. I think a lot of it is just the laser focus on the goal.

e.g. me.  :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on November 16, 2015, 09:51:51 pm
It's funny though, I know plenty of guys doing 2xbw squats and 2.5xbw DLs of only a couple of years training and these guys aren't genetically gifted. I think a lot of it is just the laser focus on the goal.

e.g. me.  :highfive:

Haha. I was actually thinking far less athletically gifted. I remember seeing guys and girls at the powerlifting meet I went to earlier this year who looked like they had no business being there and lifting decent numbers. There was also a guy who couldn't have been less than 6ft and was around 70kg who deadlifted 210. Just crazy.
Title: Re: Two Hands Two Feet
Post by: Leonel on November 17, 2015, 05:35:10 am
These are some lofty goals you set for yourself there but if you can push hard without major injuries and everything goes well I think it might be bossible. All the best! ;) My goals are pretty crazy too. Untill the end of university in 3 years I want to front squat 200kg for 5 reps (105 x 5 currently) and jump 1m/40" (75cm/30" at the moment) would be awesome if I'm able to do this. But we'll see  ;D
Title: Re: Two Hands Two Feet
Post by: Coges on November 17, 2015, 07:00:26 pm
These are some lofty goals you set for yourself there but if you can push hard without major injuries and everything goes well I think it might be bossible. All the best! ;) My goals are pretty crazy too. Untill the end of university in 3 years I want to front squat 200kg for 5 reps (105 x 5 currently) and jump 1m/40" (75cm/30" at the moment) would be awesome if I'm able to do this. But we'll see  ;D

Cheers thanks mate. I don't see any point in putting major restrictions on myself. I'm never going to be an elite athlete but all these goals are reachable for someone who is strong without being an out of the box gifted athlete.

Good on you. That's a great goal. 200 for 5 would be boss! I imagine if you're squatting that then a 40" vert is definitely on the cards.
Title: Re: Two Hands Two Feet
Post by: Coges on November 17, 2015, 07:33:43 pm
18/11/15

No training today. Woke up with left shoulder in serious pain. Must have slept really weirdly last night.

Two questions though for those that read this:

Front squats and shoulder health- am I placing a dodgy shoulder under too much pressure by constantly front squatting? Only thought of this last night and wondered if I should switch to back squats till I get the issue sorted.  Mostly front squatting around 70% of max so it's not a ball busting effort but it's not easy either.

Weight belts- Where do I start? Any good brand recommendations, width, etc?
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on November 17, 2015, 07:57:04 pm
When I used to deadlift I just used an ordinary belt that I bought from a supplements store (Australian Muscle) and it worked fine. The main factor I look for is comfort. There are probably better belts out there. The bodybuilding.com powerlifting section would be a good place to search.

PS- Look after that shoulder!
Title: Re: Two Hands Two Feet
Post by: Coges on November 17, 2015, 08:11:19 pm
When I used to deadlift I just used an ordinary belt that I bought from a supplements store (Australian Muscle) and it worked fine. The main factor I look for is comfort. There are probably better belts out there. The bodybuilding.com powerlifting section would be a good place to search.

PS- Look after that shoulder!

Cheers. Thanks. I probably should go and try a few on I suppose.
Title: Re: Two Hands Two Feet
Post by: Coges on November 20, 2015, 06:21:02 pm
19/11/15 - 5.30pm

Quick warm up

Front Squat-
bar x 5, 60 x 5
70 x 2, 2, 2, 2, 2, 2, 2 (EMOM)

Deadlift-
60 x 5, 90 x 3
120 x 1, 1, 1, 1, 1, 1, 1, 1 (every 20s- did an extra rep as I lost count)

Standing Press-
bar x 5
40 x 2, 2, 2, 2, 2, 2, 2, 2 (EMOM- did an extra set just because)

Squats felt super, super light today. Narrowed my stance a little and it felt so different. Could feel the quad involvement so much more. Looking back at the video evidence it didn't look that narrow though.

Deadlifts were the same. 120 felt great.

20/11/15
No training- work, food and beer got in the way.
Title: Re: Two Hands Two Feet
Post by: Coges on November 22, 2015, 06:20:28 pm
21/11/15

No training

22/11/15

No training
Title: Re: Two Hands Two Feet
Post by: Coges on November 22, 2015, 07:02:40 pm
23/11/15 Restart- High Frequency Program (5am)

Skip, singles for speed, maximum repetitions without an error
Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Snatch technique work 10 min (High hang full to max)
B. Clean and jerk technique work 5 min
HC&J- bar x 5, 30 x 5 C&J- 40 x 3, 3, 3 (EMOM)

C. Front Squat - 2 reps every minute at 70% for 3 sets total bar x 5, 50 x 5, 80 x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total 70 x 5, 100 x 3, 130 x 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 3 sets total bar x 5, 40 x 2, 2, 2

Assistance work - 20 minutes 3-6 rounds, RPE 6

F1. DB Biceps Curls x10 - 4/0/1 10 x 10, 10, 10
F2. Floor Press x 10 - 4/0/1 15 x 10, 10, 10
F4. Close hand chin-ups X full + X top half only bw x (3,3) (3,3) (3,3)
F5. Calf raises - x50 reps bw x 30, 30, 30

Handstand x 25s x 4

Have restarted this high frequency program from day 1. I'm looking to get some oly lifting lessons early in the new year and am hoping that my shoulder will be right by then. I just need to be smart and still get work in around what I can do.
Have added the cleans back in here they don't cause me any shoulder issues.
Title: Re: Two Hands Two Feet
Post by: Coges on November 24, 2015, 08:26:07 pm
24/11/15

No training
Title: Re: Two Hands Two Feet
Post by: Coges on November 24, 2015, 08:32:26 pm
25/11/15 High Frequency Program (5am)

Skipping

10min mobility & stretching

A. Snatch technique work 5 min - Easy bar-40kg work. Focus on your weakness, bottom position/ fast straightening of the legs / chest up / bar in close.
B. Jerk technique work 10 min 5 singles @60-80%

C. Front Squat - 2 reps every minute at 70% for 7 sets total + 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch)
Front squat- bar x 5, 60 x 5, 80 x 2, 2, 2, 2, 2, 2, 2
60 cm box jump x 1, 1, 1, 1, 1, 1, 1


D. Deadlift - 1 rep every 20 sec at 70% for 7 sets total
60 x 5, 100 x 5, 130 x 1, 1, 1, 1, 1, 1, 1

E. Standing press - 2 reps every minute at 70% for 7 sets total
bar x 5, 40 x 2, 2, 2, 2, 2, 2, 2

Hang 60 seconds 1-2 arm unbroken.
45s hang

Chin-ups - Start a set every 30 seconds, the set with the lowest number of reps is your score.
3, 3, 3, 60s, 3, 1- left shoulder/trap bugging

10 minutes stretching Done

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 4x10
Throat pulls - 4x15
Band pull-aparts - 4*20

Called it after the stretching. Felt pretty good this morning.

Saw my physio again today. Was getting some serious tightness in the upper neck on the left side. He cleared that up. Worked through some rough patches in the shoulder and upper back and I'm back again in 2 weeks to progress my exercises. I think I can finally see light at the end of the tunnel here.
Title: Re: Two Hands Two Feet
Post by: Coges on November 29, 2015, 07:07:51 pm
Lots of excuses but not much training last week.

2 hour hapkido class on Saturday morning. Got thrown around a heap and the body held up really well. Getting used to it again and the shoulder was great. Worked a heap of 2nd dan techniques and I'm all lined to grade in May next year. Sounds pretty far off but I know it will get here pretty damn quick.

*Edit- also had my sons 6th birthday yesterday which included many cakes, pizza and beers. Surprisingly not feeling too bad today but will no doubt feel the lingering effects.
Title: Re: Two Hands Two Feet
Post by: Coges on November 29, 2015, 07:51:27 pm
30/11/2015 (5am)

Warm Up-
Skipping
Quad/hip/pigeon stretches
shoulder dislocates
push up to squat and reach

Skipped snatch work re: shoulder

Front Squat
bar x 5, 60 x 5, 85 x 2, 2, 2 (EMOM)

Deadlift
70 x 5, 110 x 5, 135 x 1, 1, 1 (every 20s)- felt super heavy. Almost like a 3RM like weight. probably doesn't help training at 5am after not much last week and a big weekend on the food and drink.

Standing Press
bar x 5, 45 x 2, 2, 2 (EMOM)

10 mins-
handstand entries + balances
planche practice- plank leans (hard on the wrists)
Tuck front lever practice

DB Bicep Curls- 10kg x 10, 10, 10
DB Floor Press- 10kg x 10, 10, 10 (1/3/1)

Max chins in 1 min-
9 (5,2,1,1)- first 5 flew up and should have done a couple more at that time

Stretching
Title: Re: Two Hands Two Feet
Post by: T0ddday on November 30, 2015, 06:10:04 am
These are some lofty goals you set for yourself there but if you can push hard without major injuries and everything goes well I think it might be bossible. All the best! ;) My goals are pretty crazy too. Untill the end of university in 3 years I want to front squat 200kg for 5 reps (105 x 5 currently) and jump 1m/40" (75cm/30" at the moment) would be awesome if I'm able to do this. But we'll see  ;D

Cheers thanks mate. I don't see any point in putting major restrictions on myself. I'm never going to be an elite athlete but all these goals are reachable for someone who is strong without being an out of the box gifted athlete.

Good on you. That's a great goal. 200 for 5 would be boss! I imagine if you're squatting that then a 40" vert is definitely on the cards.

I'm never one to bash lofty goals but plans to hit marks in 18-24 months are really goals, they are wishes or dreams IMO.  You should dream big... but you should also set goals.  Programming your lifting for the next 2 years is next to impossible AND we never know what's going to happen as far as life, work, injuries (shudder), etc. 

Additionally, your goals are a bit disjointed.  Focus one or two compound lifting goals at most for a cycle (6-12 weeks at most) and bring them up incrementally...   If you squat 180kg structure your lifting (and eating) to get up to 200kg at the end of the lift cycle with periodization and linear progress.  At most bring your bench and squat up during one cycle.  Then deload for a week and test and reevaluate and reprogram...  I'm american so I look at weights in pounds but I never would recommend any non-beginner having goals that involve more than 1 plate multiples (beginners shouldn't plan goals because it's hard to predict when neural gains run out.  If you insist on deadlifting then put it on pause and hit it once a week or so while you bring up squat...  By 1 plate I mean two 45lb plates or 90lbs...  Although really in practice we call 25lb plates half.   So for example if your max squat is 245lbs make a 6-12 week plan to bring it up to 275 (2.5 plates).   When you achieve that consider 315 (3 plates) and then 365 and then 405, etc. 

I'm not going to say your dreams are unrealistic because I can totally see them coming true.... But the chance that they come true is much higher IMO if you make small focused goals along the way...
Title: Re: Two Hands Two Feet
Post by: Coges on November 30, 2015, 06:41:30 pm
These are some lofty goals you set for yourself there but if you can push hard without major injuries and everything goes well I think it might be bossible. All the best! ;) My goals are pretty crazy too. Untill the end of university in 3 years I want to front squat 200kg for 5 reps (105 x 5 currently) and jump 1m/40" (75cm/30" at the moment) would be awesome if I'm able to do this. But we'll see  ;D

Cheers thanks mate. I don't see any point in putting major restrictions on myself. I'm never going to be an elite athlete but all these goals are reachable for someone who is strong without being an out of the box gifted athlete.

Good on you. That's a great goal. 200 for 5 would be boss! I imagine if you're squatting that then a 40" vert is definitely on the cards.

I'm never one to bash lofty goals but plans to hit marks in 18-24 months are really goals, they are wishes or dreams IMO.  You should dream big... but you should also set goals.  Programming your lifting for the next 2 years is next to impossible AND we never know what's going to happen as far as life, work, injuries (shudder), etc. 

Additionally, your goals are a bit disjointed.  Focus one or two compound lifting goals at most for a cycle (6-12 weeks at most) and bring them up incrementally...   If you squat 180kg structure your lifting (and eating) to get up to 200kg at the end of the lift cycle with periodization and linear progress.  At most bring your bench and squat up during one cycle.  Then deload for a week and test and reevaluate and reprogram...  I'm american so I look at weights in pounds but I never would recommend any non-beginner having goals that involve more than 1 plate multiples (beginners shouldn't plan goals because it's hard to predict when neural gains run out.  If you insist on deadlifting then put it on pause and hit it once a week or so while you bring up squat...  By 1 plate I mean two 45lb plates or 90lbs...  Although really in practice we call 25lb plates half.   So for example if your max squat is 245lbs make a 6-12 week plan to bring it up to 275 (2.5 plates).   When you achieve that consider 315 (3 plates) and then 365 and then 405, etc. 

I'm not going to say your dreams are unrealistic because I can totally see them coming true.... But the chance that they come true is much higher IMO if you make small focused goals along the way...

Great response. Thanks for the feedback.

The numbers I put up are quite lofty and that’s intentionally so. I’m a big picture thinker on all fronts (fitness, finance, business, etc) and this helps me stay motivated even though I know I need finer detail along the way. I have smaller, incremental goals pretty much on a month by month basis. My goal for the end of December is a 140 front squat and if things go right a 190 deadlift for example.

I like the plate multiples. Makes a lot of sense to structure in that way.   

In all honesty for me though I’ve been extremely lazy on the food and sleep front. These are the two areas that when fixed will give me the biggest wins. For my frame I should have another 5-10kgs minimum on me quite easily, minus a few kgs of fat. That alone IMO will make a massive difference to my lifts.

Btw, if along the way you have any feedback on my lifts/programming/whatever please comment. Even if it’s the occasional rocket  :D.
Title: Re: Two Hands Two Feet
Post by: Coges on December 01, 2015, 05:46:17 pm
02/12/15 High Frequency Program (5am)

Warm Up
Skipping
10 mins stretching and mobility (lots of bouncy bodyweight squats- felt good)

C&J
bar x 10 (from hang)
40 x 5
60 x 2, 2, 2, 2, 2 (EMOM)

Front Squat-
60 x 5
85 x 2, 2, 2, 2, 2, 2, 2 (EMOM)

Deadlift-
60 x 5, 100 x 3
130 x 1, 1, 1, 1, 1, 1, 1 (every 20s) dropped weight from 135. Too many grinding reps. Also DL'd in oly shoes.

Standing Press
bar x 10
45 x 2, 2, 2, 2, 2, 2, 2 (EMOM)

Chins- 5 mins- start a set every 30s- lowest no of reps is your score my score is 1  :-[
4, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1 (22 reps in 5 mins- not too unhappy with that)

10 mins stretching
lat/pec/quad/hip/rolled IT bands

Resilience circuit
Parallel bent rear flyes- 5kg x 10, 10
Band Pull aparts- Orange band- 10, 10
Thick bar curls- 30 x 5, 5

And I'm spent. Everything felt pretty damn good today.
Title: Re: Two Hands Two Feet
Post by: T0ddday on December 01, 2015, 10:44:11 pm

Btw, if along the way you have any feedback on my lifts/programming/whatever please comment. Even if it’s the occasional rocket  :D.

Sure, I don't know what a rocket is but imagine it's rude.  I'll try not to be... It seems like your making linear progress which is good, if your goal is getting lifts up I can't help you too much except for saying at some point you will need something that looks like periodization or to gain some weight...  I train athletes for function and specifically for sprinting so if you have more functional goals I might be useful along the way.
Title: Re: Two Hands Two Feet
Post by: Coges on December 02, 2015, 12:27:45 am

Btw, if along the way you have any feedback on my lifts/programming/whatever please comment. Even if it’s the occasional rocket  :D.

Sure, I don't know what a rocket is but imagine it's rude.  I'll try not to be... It seems like your making linear progress which is good, if your goal is getting lifts up I can't help you too much except for saying at some point you will need something that looks like periodization or to gain some weight...  I train athletes for function and specifically for sprinting so if you have more functional goals I might be useful along the way.

Haha. A rocket is pretty much what you gave Raptor. A hardline motivational talk. Kind of like a spray you'd get from a coach(not sure if just Australian lingo here).

Yeah weight gain is definitely on the cards and I plan on coming back to the vert in the not too distant future so I may call on your expertise then.

Cheers.
Title: Re: Two Hands Two Feet
Post by: Raptor on December 02, 2015, 09:15:58 am
Always been a fan of rockets and space travel.

So anyway, let's talk about the inflaton quantum field in the early universe.
Title: Re: Two Hands Two Feet
Post by: Coges on December 02, 2015, 05:26:31 pm
Yeah Big Bang Theory is one of my favourite shows too.
Title: Re: Two Hands Two Feet
Post by: Coges on December 02, 2015, 05:50:50 pm
3/12/15 High Frequency Program (5am)

Skipping/stretching/mobility
more bouncy bodyweight squats at high speed (these are great!)

Snatch combo- dowel only

Front Squat-
bar x 10, 60 x 3
85 x 2, 2, 2, 2, 2, 2, 2, 2, 2 (EMOM)

Deadlift
70 x 5, 110 x 3
130 x 1, 1, 1, 1, 1, 1, 1, 1, 1 (every 30s)

Standing Press
bar x 10
45 x 2, 2, 2, 2, 2

Handstand practice
2 entries every 30s for 2 mins
1 max wall hold
Shoulders/arms/body was spent by this stage. Wanted to do more but it would have ended with a faceplant for sure.

10 mins stretching and rolling.
Title: Re: Two Hands Two Feet
Post by: Coges on December 06, 2015, 07:48:55 pm
4/12/15-

No training

5/12/15-

Spent 3 hours on the flowrider with a few of my mates. Basically a stationary wave. Looks like surfing but is a lot more like snowboarding. Shoulders are super tired afterwards from falling a heap.

6/12/15- High Frequency Program (15's baby!- 12pm)

No warm up

Front Squat-
bar x 10 (paused), 60 x 4
15 x 2 @ 85 (EMOM)

Deadlift- 
60 x 5, 100 x 3
15 x 1 @ 130 (every 30s)

Standing Press-
bar x 10
8 x 2 @ 45 (EMOM)

Chins-
bw x 5, +10 x 3, +14 x 2, +20 x 2, +24 x 1 (was using KBs instead of plates hence the weird weight progressions)

3 min handstand entries practice including 1 freestanding hold of 6s (PR)

10 min stretching and out.

Upper back is fried from FS. Had great depth and felt pretty good all the way to the end.

07/12/15-

No training today. Am sore all over. Will do some rolling/stretching/SMR tonight
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on December 06, 2015, 10:35:19 pm
What does EMOM stand for?
Title: Re: Two Hands Two Feet
Post by: LBSS on December 06, 2015, 11:54:42 pm
What does EMOM stand for?

every minute on the minute
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on December 07, 2015, 12:38:58 am
So I'm guessing that's 15 sets of 2 reps for 85kg on the front squat?
Title: Re: Two Hands Two Feet
Post by: Coges on December 07, 2015, 01:14:33 am
So I'm guessing that's 15 sets of 2 reps for 85kg on the front squat?

Yep. Based on the Justa method. Monday is 3 sets @ 70% and it increases by 2 sets every day to Sunday is 15 sets @ 70%. Upper back was fried but legs felt pretty good. The deadlifts that followed took care of the rest of the legs  ;D
Title: Re: Two Hands Two Feet
Post by: Coges on December 07, 2015, 01:17:22 am
Found this earlier in relation to the Justa method. What I do is a variation of given the 2 reps instead of just singles.

http://www.davedraper.com/fusionbb/showtopic.php?tid/29397/
Title: Re: Two Hands Two Feet
Post by: Coges on December 08, 2015, 05:42:49 pm
08/12/15 High Frequency Program

Completely slept through my alarm so ended up training at 7.30pm. Probably a sign that sleep was more important than the gym. Was completely limited on time though.

Hang Clean-
Bunch of reps up to 50kg

Back Squat-
bar x 10, 60 x 5, 80 x 3, 100 x 3, 120 x 1, 130 x 1 (hard), 140 x F (belted up for the first time ever and wasn't into it at all. Only got as far as a quarter squat and pulled out.)

Need to fix my back squat form...again. Form is great up to 100-110 and then it just goes to shit. Lost huge amounts of depth. Crap.
Probably need to back squat more than I've been doing lately though. Then again, maybe I just front squat and leave it to that. Who knows.
Title: Re: Two Hands Two Feet
Post by: Coges on December 08, 2015, 05:49:50 pm
09/12/15 High Frequency Program- (5am)

Warm Up
Skipping, bw squats, dislocations, hang, push up to squat and reach

Jerk (RS15- EMOM)
bar x 5, 40 x 3, 50 x 3, 3, 3, 3, 3

Front squat (RS5 x 3- EMOM)
bar x 10, 60 x 5, 80 x 3
5 x 1 @ 100
5 x 1 @102.5
5 x 1 @ 105
(didn't struggle as much as I though I would. or at all really. only the last 2 reps were hard- 140 here I come)

Rack Pulls- 3" above knee (RS15)
60 x 5, 100 x 5, 140 x 3
5 x 3 @ 170

Front lever practice
Tuck front lever x 10s x 2
Tuck front lever x 5s x 2

Handstand practice
5 min entries
5 min endurance

I never realised how much the lats were involved in handstands. After my 2nd and 3rd endurance holds they were absolutely burning.
Title: Re: Two Hands Two Feet
Post by: Coges on December 09, 2015, 07:04:21 pm
10/12/15

Sore as fuck!

that is all
Title: Re: Two Hands Two Feet
Post by: adarqui on December 09, 2015, 11:13:12 pm
Found this earlier in relation to the Justa method. What I do is a variation of given the 2 reps instead of just singles.

http://www.davedraper.com/fusionbb/showtopic.php?tid/29397/

niice



as for putting on the belt out of nowhere .. dno, i'm not a fan of it. High frequency squatting itself should make the bar feel lighter. Whether or not your lower body can lift it out of the hole is another question. High frequency squatting should do wonders for your back/core/etc.

If your form goes to shit after 110 kg but you still want to go heavier, you can transition into half squats.. but you have to literally change the exercise in your mind. I would also hit a "repeat" single at the last weight you just lifted deep, but with the higher depth (half) before adding more weight to the bar. I wouldn't add more weight until that feels comfortable form-wise, then it is safe to move up. But you definitely don't want to perform heavier half squats if your half squat form is crap too, that's definitely not safe. At that point it's just stay at your heaviest weight with great form (+ ~0-10 lb) and hit several more singles.

my 2 cents

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on December 09, 2015, 11:50:31 pm
Found this earlier in relation to the Justa method. What I do is a variation of given the 2 reps instead of just singles.

http://www.davedraper.com/fusionbb/showtopic.php?tid/29397/

niice



as for putting on the belt out of nowhere .. dno, i'm not a fan of it. High frequency squatting itself should make the bar feel lighter. Whether or not your lower body can lift it out of the hole is another question. High frequency squatting should do wonders for your back/core/etc.

If your form goes to shit after 110 kg but you still want to go heavier, you can transition into half squats.. but you have to literally change the exercise in your mind. I would also hit a "repeat" single at the last weight you just lifted deep, but with the higher depth (half) before adding more weight to the bar. I wouldn't add more weight until that feels comfortable form-wise, then it is safe to move up. But you definitely don't want to perform heavier half squats if your half squat form is crap too, that's definitely not safe. At that point it's just stay at your heaviest weight with great form (+ ~0-10 lb) and hit several more singles.

my 2 cents

pc!

Good points. I put the best on almost half heartedly and had no confidence going into the lift. It was just beyond a quarter squat when I pulled out. As to the belt itself I think I'm inbetween sizes. I couldn't get either the M or L to go tight enough. I may need to go the synthetic/velcro option.

The more I think about it the more I think I need to do more reps at the lower weight and gradually build from there. Also I've been given some advice to do some deadbugs prior to squatting for some help with midline control. I also need to do some work on the old ankles too.
Title: Re: Two Hands Two Feet
Post by: Coges on December 12, 2015, 05:21:25 pm
My high frequency program hasn't been so high frequency this week. Struggling to get out of bed in the morning which is no doubt linked to my shitty diet atm.

Trained hapkido yesterday. 2 hours of kicking and kick blocks. Shin vs elbow is not fun. Meant to absorb contact on arm but we missed a few times and I have limited movement in my left arm and some massive bruises on my right shin to show for it.

Also right at the end of the class I did something to my right knee. Just getting up from being thrown and the knee clunker and clicked several times. No pain but it feels a little unstable. I have a physio appointment on Tuesday so will get him to check it out. Getting somedecent pain at the top ofy calf but that's about it.
Title: Re: Two Hands Two Feet
Post by: Coges on December 13, 2015, 06:21:59 pm
14/12/15 High Frequency Program (5am)

Smashed the anti-inflamms and got some good rest over the weekend. Knee still has no pain. Calf pain is much better. Legs are pretty sore overall but whatever. Figured I'd see how they go this morning and take it from there.

Quick warm up. Feeling pretty good so far.

Front Squat
bar x 10 (paused), 60 x 5 (paused), 80 x 3, 100 x 1, 120 x 1 (early morning PR)

Speed Pulls
60 x 5
95 x 3, 3, 3, 3, 3 (EMOM)

BTN Presses
bar x 5, 45 x 2 (oops- too heavy) 40 x 3, 3, 3 (EMOM)

Planche technique work
Plank lean
5 x 15s

Front lever pulls
5 x 3

Incline DB Bench
15kg x 3 x 8

Row-
1km in 4:05

10m stretching

All in all felt really good. Knee feels solid but I didn't try any explosive work. 120 FS at 5am is great. I would expect +10 if it were to be at 3pm. Will need to get an arvo FS lift in before the end of the year to really test it out.
Title: Re: Two Hands Two Feet
Post by: Coges on December 14, 2015, 11:22:16 pm
Saw my physio today. Shoulder is good to go. Onto a maintenance plan now which is just to keep the joint loose and supple and gradually build back into things like dips etc. Pretty stoked about that.

Got him to have a look at my knee. He thinks I have a minor medial meniscus tear and some cartilage damage under the knee cap. No real treatment or further investigation required but main priority is to make quad/it band as supple as possible and loosen up calf as it's probably at an all time high of tightness. Need to avoid full compression of the joint, i.e. kneeling and sitting back on ankles which is exactly what I do all the time. It's the seating position we use in Hapkido which is the same as the Japanese seiza. If it gets worse (more pain and inflammation) I can get a scan with a view to a scope. Hoping like hell to avoid that.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 14, 2015, 11:53:41 pm
Saw my physio today. Shoulder is good to go. Onto a maintenance plan now which is just to keep the joint loose and supple and gradually build back into things like dips etc. Pretty stoked about that.

Got him to have a look at my knee. He thinks I have a minor medial meniscus tear and some cartilage damage under the knee cap. No real treatment or further investigation required but main priority is to make quad/it band as supple as possible and loosen up calf as it's probably at an all time high of tightness. Need to avoid full compression of the joint, i.e. kneeling and sitting back on ankles which is exactly what I do all the time. It's the seating position we use in Hapkido which is the same as the Japanese seiza. If it gets worse (more pain and inflammation) I can get a scan with a view to a scope. Hoping like hell to avoid that.

damn, sucks about the possible knee diagnosis. I can't sit back on my ankles for shit. When I was younger I couldn't either, we had to do it in Shotokan karate. Was so brutal, had to do it on this concrete floor and eventually I had osgood-schlatters (sp?), sucked so bad.

are they going to confirm the diagnosis with an MRI or something?

pc man!
Title: Re: Two Hands Two Feet
Post by: Coges on December 15, 2015, 12:07:48 am
Saw my physio today. Shoulder is good to go. Onto a maintenance plan now which is just to keep the joint loose and supple and gradually build back into things like dips etc. Pretty stoked about that.

Got him to have a look at my knee. He thinks I have a minor medial meniscus tear and some cartilage damage under the knee cap. No real treatment or further investigation required but main priority is to make quad/it band as supple as possible and loosen up calf as it's probably at an all time high of tightness. Need to avoid full compression of the joint, i.e. kneeling and sitting back on ankles which is exactly what I do all the time. It's the seating position we use in Hapkido which is the same as the Japanese seiza. If it gets worse (more pain and inflammation) I can get a scan with a view to a scope. Hoping like hell to avoid that.

damn, sucks about the possible knee diagnosis. I can't sit back on my ankles for shit. When I was younger I couldn't either, we had to do it in Shotokan karate. Was so brutal, had to do it on this concrete floor and eventually I had osgood-schlatters (sp?), sucked so bad.

are they going to confirm the diagnosis with an MRI or something?

pc man!

Yeah I know. Bit of a shit but I don't think it's that bad. He gave me full licence to squat, deadlift, run, jump, etc. Knee doesn't currently hurt and there's only really minor inflammation. He said if both get worse he'll confirm via MRI. Otherwise just don't do anything stupid and make sure the muscles of the leg are nice and loose and I should be ok. Apparently only the outer layer of the meniscus can heal naturally and the inner 2 layers require surgical repair.

I'm actually not sure of what, if anything, I'll change. Obviously no sitting like that but everything else should be ok. Not sure whether to get knee sleeves now though. No idea if it actually makes any difference.

Haha yeah I have super tight feet and calves. Can sit back if top of feet are flat on ground but struggle with toes under.
Title: Re: Two Hands Two Feet
Post by: maxent on December 15, 2015, 12:12:21 am
Sorry bout the bad news :( The blue rehbands are the suggested sleeves to get, you can get them easily in australia now, think ironedge stock them. I have held off getting them until im strong enough (for my purpose of strong enough, i guess, 2xbw raw beltless squat, or between 160-180kg). Long term if im doing more squatting, even if it's just maintenance, i will prob use kneesleeves. Better they take a better than my knees! But yeah, in the mean time i would rather make my knees stronger than use sleeves, not sure if that's smart though.
Title: Re: Two Hands Two Feet
Post by: Coges on December 15, 2015, 12:18:01 am
Sorry bout the bad news :( The blue rehbands are the suggested sleeves to get, you can get them easily in australia now, think ironedge stock them. I have held off getting them until im strong enough (for my purpose of strong enough, i guess, 2xbw raw beltless squat, or between 160-180kg). Long term if im doing more squatting, even if it's just maintenance, i will prob use kneesleeves. Better they take a better than my knees! But yeah, in the mean time i would rather make my knees stronger than use sleeves, not sure if that's smart though.

Thanks mate.

This is the problem isn't it? I've always felt I'm a ways off using any of this kind of equipment and that I'm nowhere near strong enough. I may instead drop the weights and just focus on getting my squat mechanics straight as I still have knee cave at heavier weights. Once I get that sorted then maybe I can incorporate some external equipment.

Then again I may get them sooner than that. idk
Title: Re: Two Hands Two Feet
Post by: maxent on December 15, 2015, 12:29:04 am
I think the correct answer (but seldom followed) is to be always working on self improvement when it comes to form and imbalances and weaknesses. When i start doing TKEs and other band work, eg band resisted glute bridges, my squat form improved, esp stability at the bottom. Just seem to never to keep it up. Training time is limited/valuable and invariably something else takes precedence. I guess you have to be super dilligent and not compromise on it, if you're serious. Also chasing those lofty goals, ive always been chasing them, never got there, but if i had just stopped at least for a while to fix my weaknesses i would probably be a lot closer to the goals. But as always, easier to give this advice than heed it!
Title: Re: Two Hands Two Feet
Post by: Coges on December 15, 2015, 12:40:25 am
I think the correct answer (but seldom followed) is to be always working on self improvement when it comes to form and imbalances and weaknesses. When i start doing TKEs and other band work, eg band resisted glute bridges, my squat form improved, esp stability at the bottom. Just seem to never to keep it up. Training time is limited/valuable and invariably something else takes precedence. I guess you have to be super dilligent and not compromise on it, if you're serious. Also chasing those lofty goals, ive always been chasing them, never got there, but if i had just stopped at least for a while to fix my weaknesses i would probably be a lot closer to the goals. But as always, easier to give this advice than heed it!

You're absolutely spot on! I think that's the right way to go about it. Like you said though diligence is a hard thing when there's so much competing for your time.

I agree about the goals too. If I can still train, fairly heavily and fix my issues at the same time then I'll no doubt make a heap more progress than I otherwise would have.
Title: Re: Two Hands Two Feet
Post by: Coges on December 15, 2015, 02:54:00 am
Maybe knee sleeves for the protection whilst I do the rehab stuff on the side??? Maybe.
Title: Re: Two Hands Two Feet
Post by: Coges on December 15, 2015, 09:15:12 pm
As positive as I felt yesterday about the knee I'm pretty bummed about it right now. Got up at 4.50am this morning and it was hurting a fair bit whilst I brushed my teeth so I went back to bed.

But enough of the sad stuff, it's time to move on.

Apparently if it's just the outer 3rd that's affected the recovery window is 6-8 weeks. This means it's not a bad time to happen right now. Xmas and all that.

So plan of attack:
1- lower the weights on front and back squats- like really low. maybe 60 FS & 80 BS idk
2- kill off any running/hapkido/sports of any kind
3- add in prehab/rehab/mobility/whatever movements for knee/hip/ankle region
4- more pos chain movements 2-3 times per week (back ext, leg curls, etc)
5- get a massage or two
6- get another assessment done. Have spoken to a guy I will see but can't get in till early Jan due to work schedule.

Suggestions on any of the above are more than welcome.

*Edit- maybe adding in more focus on chins and reintroducing dips in the next 8 weeks. Wouldn't mind getting some upper body going on.
Title: Re: Two Hands Two Feet
Post by: Coges on December 16, 2015, 05:37:52 pm
Another horrible nights sleep. That's kids for ya.

Will hit the gym tonight although that should be fun in the garage after a 33 degree day.

Decided last night that I'll go back to the 40 day program till the knee is sorted. I need something I can phone in on certain days and not have to think about. The program I'm running at the moment has too much of a reliance on oly lifts and frequent heavy squatting which is not going to be conducive for a good knee recovery. Going to go with:

Deadlift
Front Squat (limited weight)
Chins
Dips (reintroducing with banded variation)
Loaded carry

Will also do a couple of small 5-10m blocks after that depending on the day which will include:

handstands
front lever
planche technique
pos chain
resilience (upper back, etc)
chest & arms

Will resume normal training when I have sorted this knee out.

Have arranged to get an assessment done the first week of Jan. Gives me 3 weeks to fend for myself.
Title: Re: Two Hands Two Feet
Post by: gukl on December 16, 2015, 07:54:36 pm
sorry to hear about the knee man - looks like you're being pretty sensible about it though. hope your upcoming assesment goes well!
Title: Re: Two Hands Two Feet
Post by: Coges on December 16, 2015, 09:06:08 pm
sorry to hear about the knee man - looks like you're being pretty sensible about it though. hope your upcoming assesment goes well!

Cheers thanks mate.

Sensible is great till I step into the gym. We'll see how it goes from there.
Title: Re: Two Hands Two Feet
Post by: Coges on December 20, 2015, 08:20:54 pm
19/12/15

Got up nice and early and hit the gym to get it out of the way. Did a whole bunch of different stuff. Felt really out of order though.
Did chins, dips, RDLs, handstands, front lever practice, KB oh farmers walks, incline bench, tricep band pushdowns, bb curls and back extensions. Felt good to finally get back in there though.

21/12/15

This knee injury has knocked me around a fair bit. I feel so normal at times and then I have decent amounts of pain through the knee, calf and hamstring reminding me of what's going on. I'm not normally one to get down over this stuff but I think it's worse cause I was getting my shit together more than usual and then it happened. Got to move on though. Have booked in an MRI for tomorrow and should get the results by Thursday (Xmas eve). Need to still get on with it and at least work on what I can work on.
Title: Re: Two Hands Two Feet
Post by: Coges on December 21, 2015, 10:33:25 pm
Had MRI this morning. Have tried to do my own investigations and look at the images but idk what the hell is going on. Have to wait till Thursday for the report.
Title: Re: Two Hands Two Feet
Post by: LBSS on December 21, 2015, 11:37:09 pm
lol there's a reason radiologists are MDs with 8-9 years of training.
Title: Re: Two Hands Two Feet
Post by: Coges on December 22, 2015, 06:01:03 pm
lol there's a reason radiologists are MDs with 8-9 years of training.

Haha. I know. We all like to play doctor every now and then don't we. 
Title: Re: Two Hands Two Feet
Post by: Coges on December 26, 2015, 07:03:12 pm
So got the results Christmas eve. In short:

1. Moderate jumper's knee
2. Ruptured Baker's cyst
3. Oblique tear posterior horn of medial meniscus
4. Focal osteochondral lesion medial femoral condyle

More on the meniscus:

There is incomplete inferior surface oblique tear of body of medial meniscus with intra-substance delamination and incomplete tear of medial collateral ligament.

Have booked into see my physio on Jan 20 and will get a referral to a surgeon then if he recommends. Otherwise will do whatever rehab he says. Luckily in Aus they have a medical scheme for chronic injuries where you get 5 free visits to a physio/etc. I qualify apparently so will be making full use of that.

In other news haven't been to the gym since for a week (feels like a lifetime) and nearly sliced off the tip of my middle finger Christmas day which was great fun so won't be doing too much for the upper body. May or may not get into gym over the next few days. Not really too concerned at the moment tbh.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on December 27, 2015, 06:04:01 am
Christmas/New Years holiday period is always tough to stay consistent, let alone when you have multiple injuries. Did you get any advice in regards to squatting/jumping regarding your knees?
Title: Re: Two Hands Two Feet
Post by: Coges on December 28, 2015, 07:31:07 pm
Yeah most of the time I don't even know what day it is at the moment.
Physio told me to avoid pressure under full flexing and to avoid jumping and running for the moment. That was before diagnosis. Doctor who have me report didn't have anything to add so I'll just wait till I see physio again in a couple of weeks to get more info.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on December 28, 2015, 10:04:14 pm
Yeah I can't even remember the last day I was sober LOL! I had my first week of holidays in 21 months of working so I'm making the most of it over in Mildura atm just chilling 8)

Hopefully your knee gets better. Definitely just rest it because if you start jumping with too much volume or even squatting heavy it could prolong the recovery. Plus from reading your journal it sounds like you want to lose fat + also bulk up at the same time. Problem with joints is that even if all the extra bodyweight is muscle they still take more of a pounding. Not saying not to bulk but that's also another thing just to keep into consideration. Anyway enjoy your holidays!
Title: Re: Two Hands Two Feet
Post by: Coges on January 03, 2016, 10:14:20 pm
Yeah I can't even remember the last day I was sober LOL! I had my first week of holidays in 21 months of working so I'm making the most of it over in Mildura atm just chilling 8)

Hopefully your knee gets better. Definitely just rest it because if you start jumping with too much volume or even squatting heavy it could prolong the recovery. Plus from reading your journal it sounds like you want to lose fat + also bulk up at the same time. Problem with joints is that even if all the extra bodyweight is muscle they still take more of a pounding. Not saying not to bulk but that's also another thing just to keep into consideration. Anyway enjoy your holidays!

Haha. Yeah I drank quite a lot over the last month. Mildura's hot but nice. Get yourself some oranges whilst you're there  :D

Yeah good advice. I'm always wanting both the bulk and the fat loss and for the moment I'm going to try and get back down to around 90 from my current weight of 94. Not going to squat for now (see below) so I can focus on mobility and upper body. I definitely think my body will thank me if I can get rid of 4-5kgs of fat.
Title: Re: Two Hands Two Feet
Post by: Coges on January 03, 2016, 10:18:47 pm
Trained once during the holidays and went on a 10k hike over the weekend with my wife.

Trained this morning with Deads @100kg, FS @ 70kg, DB bench and handstands. FS left my knee quite sore actually. It's pretty uncomfortable right now so I think that'll be all she wrote for squats for now. Will still to pos chain work for now till I get treatment or a clearer picture of where I'm headed.

One thing though is I had a perfect deadlift rep today. I think I've had this before but my form and angles were aligned perfectly and the rep at 100 felt effortless. I know 100 is not exactly heavy but it was an RPE of 2/10. It was perfectly in sync. Looking to replicate a few of these going forward. For my notes I had lower hips than usual by about 3-4".

*Edit- forgot to mention that my lovely wife bought me a pair of kneecaps for Xmas.
http://rocktape.com.au/shop/index.php?main_page=product_info&products_id=29&zenid=d56bffa514a52b3105461dbc2bd1f5de
I did wear these today for deads and squats. Don't think it played any part in the soreness. Obviously the tear is there but I think the soreness has as lot to do with the jumpers knee. Going to book in a massage for this week to get the legs well and truly worked over.
Title: Re: Two Hands Two Feet
Post by: Coges on January 04, 2016, 10:01:55 pm
Weight is down to 92.7 this morning. Back on the IF bandwagon for the moment. It's where I can be most consistent with my eating. Plan on BCAA's after training will my first meal around 1-2pm then 1-2 more meals around 5-8pm to get the rest of the cals in.
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2016, 06:06:55 pm
06/01/15

Deadlift-
5x5@100kg

Push Press-
4x3@60kg

Back Extensions-
3x10@bw

DB Floor Press-
3x10@15kg

KB Swing-
65 swings in 5 mins with 20kg KB
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2016, 06:55:09 pm
Going to take some time off from logging. Partly due to cutting back on personal internet use and partly because I'm becoming too consumed with training right now which is not great considering I can't train to my full capacity and it's driving me crazy.

Going to keep training and pushing on and will check back in a couple of months.

Good luck to everyone with your training goals and catch you soon.
Title: Re: Two Hands Two Feet
Post by: Coges on January 28, 2016, 06:31:55 pm
And....I'm back. That was a long absence  :D

Have checked in on some logs every now and then and one thing struck me which was the power of community is greater than going it alone. This came through clearly in Chris's log. I've been struggling with things lately (physical things) but that's nothing compared to what Chris is going through.

Anyway, I'm seeing a sports physician in 2 weeks about my knee. On the advice of my physio I'm off all load bearing exercises (closed chain) and free do to open chain ones. Basically anything that doesn't involve putting load through my leg whilst my foot is on the ground.

I've taken the opportunity to try and focus on getting some upper body size. I thought this would be a great time to be getting "jacked". Finding it extremely difficult to get motivation and momentum together though. Training just isn't as fun without squatting and deadlifting. Anyway, I'm doing some bro/brah training at the moment and fingers crossed I get the nod to get back to training without surgical intervention. 
Title: Re: Two Hands Two Feet
Post by: Dreyth on January 29, 2016, 12:28:12 am
Check out Sefuliuuuilah's log too.
Lately ive also been trying to post in other peoples logs more instead of just checking in my own log. Its always nice when i see a post or a +1 in my log. So i should do the same for you guys!


Coges whats your current plan? Hows your training structured?
Title: Re: Two Hands Two Feet
Post by: Coges on January 29, 2016, 06:49:23 pm
Cheers. I will.
I am guilty of checking the same 5-6 logs when I check in here.

Current plan is to get some upper body volume going on, actually do some core work and keep myself from going crazy.
Training 5 days a week doing - Back, Chest, Back, Chest, Shoulders, (arms done respectively on back and chest days)
Doing more volume for first 2 weeks, then more strength focus for 2 weeks. Rinse and repeat.
Alternating leg extensions and leg curls each session. Also need to do hard spin bike intervals (50 rpm) so doing those every 2nd day.

I have never prioritised upper body, especially chest, so I guess now is as good a time as any to do it. Already noticing a difference which is great.

Hoping to get some good news on the knee in 2 weeks and resume leg training but aware that I might have to wait a bit longer than that.
Title: Re: Two Hands Two Feet
Post by: Coges on January 30, 2016, 05:44:36 am
30/01/16

Chins - aiming for 3x8 + failure set (FS)
bw x 6, 6, 6, 4

Lat Pulldown-
36 x 12, 41 x 10, 46 x 8, 51 x 12

Hammer Chest Supported Row- (these sucked. didn't feel them in the right area at all)
eh...40 x 8, 45 x 8, 55 x 8, 55 x 16

DB Hammer Curl-
10 x 8, 8, 8

Leg Curl-
3 x 12

Going to nix the leg curl and extensions. Knees feel worse after doing both. Will go with reverse hypers and hip thrusts maybe.
Workout was not bad, not great. Actually more bad than great. Oh well.
Title: Re: Two Hands Two Feet
Post by: Coges on January 31, 2016, 10:05:03 pm
Hanging to see the sports doc already. Still have to wait another 12 days.

Speaking to a physio client of mine and she was giving me some good points of advice on meniscus tears and surgery (my biggest fear). Apparently there's some decent literature coming out around unnecessary scopes for meniscus tears in younger athletes leading to osteoarthritis. The trend is to focus on the muscles around the knee and strengthening the hips. Fingers crossed this is the way I get to go.
Title: Re: Two Hands Two Feet
Post by: Coges on January 31, 2016, 10:08:33 pm
In other good news I've been averaging about 45-60 mins of mobility every night. Focusing on keeping calves, quads and feet loose and still working on L shoulder and lats. So far so good.
Title: Re: Two Hands Two Feet
Post by: Coges on February 01, 2016, 02:31:53 am
01/02/16
Total Cals- 2,157
P- 201
C- 204
F- 44

Quick chest w/o

Bench Press-
bar x 10, 40 x 8
60 x 6, 7, 8- Concentrating on tension in the bench. The movement feels foreign to me as I rarely flat bench

Guillotine Bench-
40 x 12, 10, 8, 12

Lying KG Tricep Extension-
16kg x 15, 15

Trying to get excited about just training upper body which is extremely difficult for me. Feel like I'm not actually working towards anything even though I know more upper body size will make me happy. It's only 2 weeks till I have some more concrete news so I really just need to suck it up.

*Edit- Forgot to mention I'm obsessed with this powerlifter's channel.
https://www.youtube.com/channel/UCQ-xy6LXvbRkz9i49iaoCcQ

Especially videos like this...300 @ 89kg @ 20yrs old..that speed
http://www.youtube.com/watch?v=XG12eIZWVnI
Title: Re: Two Hands Two Feet
Post by: Coges on February 02, 2016, 08:59:13 pm
02/02/16

Total Cals- 2,655
P- 193
C- 139
F- 127

Sleep has been screwed lately. Getting multiple interruptions every night (thanks kids) which is affecting my ability to get up and go to the gym. Hoping to get this sorted asap. Also, got carried away with the cals last night. Had a couple of beers and then some chocolate and pizza followed. Not too much damage done though.
Title: Re: Two Hands Two Feet
Post by: Coges on February 03, 2016, 06:23:56 pm
03/02/16

Zero training, some foam rolling & stretching
Total Cals- 2,281
P- 205
C- 196
F- 67

04/02/16

Total Cals- 2,051
P- 205
C- 84
F- 66

Training- 5am

Tuck front lever- Had 1 great set of this today. Almost worked out of the tuck for 2-3s. Doesn't sound like much but felt great.
10s x 5 EMOM

Chins- (bw @92 this morning)
bw x 4, 4
+5 x 3, +10 x 2, +15 x 2, +20 x 1

Cable Row-
41 x 8, 46 x 8, 50 x 8, 55 x 15

Inverted Row-
bw x 8, 8

BB Curl-
20 x 15, 10

Hammer Curl-
12.5 x 6, 6

Spin Bike-
Did 1 hard interval and had some lateral knee pain. Not in the usual area. Needless to say I stopped this.
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2016, 10:44:13 pm
Feeling mildly depressed about my knee and slightly anxious ahead of my meeting with the sports doc next week. It's funny how much I associate being able to lift heavy weights with being me and being normal. Even though I can do everything else it's an odd place to be.  There's a certain level of limbo that I'm. My mind is refusing to accept new goals prior to receiving the final answer on where I stand. This is even though I have always craved more upper body size which was one of my new goals in light of where I am. I wonder whether or not that goal is particularly important to me or if it's a case of I can't leg stuff so all I want to do is leg stuff. I'm thinking it's most likely the latter.

Mind you I am well aware of how minor my situation is in the grand scheme of things and the fact that I will very likely return to full training in the somewhat near future even if I do require surgery.

It has been a good time to reflect though on what is important to me about training and performance in the future. I've come to a few conclusions that will heavily influence where I go from here training-wise. I'm not solving the world's problems here but it's nice to get some clarity every now and then.
Title: Re: Two Hands Two Feet
Post by: acole14 on February 05, 2016, 08:07:31 am
Feeling mildly depressed about my knee and slightly anxious ahead of my meeting with the sports doc next week. It's funny how much I associate being able to lift heavy weights with being me and being normal. Even though I can do everything else it's an odd place to be.  There's a certain level of limbo that I'm. My mind is refusing to accept new goals prior to receiving the final answer on where I stand. This is even though I have always craved more upper body size which was one of my new goals in light of where I am. I wonder whether or not that goal is particularly important to me or if it's a case of I can't leg stuff so all I want to do is leg stuff. I'm thinking it's most likely the latter.

Mind you I am well aware of how minor my situation is in the grand scheme of things and the fact that I will very likely return to full training in the somewhat near future even if I do require surgery.

It has been a good time to reflect though on what is important to me about training and performance in the future. I've come to a few conclusions that will heavily influence where I go from here training-wise. I'm not solving the world's problems here but it's nice to get some clarity every now and then.

I absolutely know the feeling you're describing and I think everyone here's a bit like that. If I couldn't train for athleticism for whatever reason I just can't imagine what would fill the gap. It's weird but nothing really gives me enjoyment the way training does. I often find my general mood is pretty much linked to how training is going - not sure if that's healthy or not!
Title: Re: Two Hands Two Feet
Post by: Coges on February 05, 2016, 10:30:03 pm
Feeling mildly depressed about my knee and slightly anxious ahead of my meeting with the sports doc next week. It's funny how much I associate being able to lift heavy weights with being me and being normal. Even though I can do everything else it's an odd place to be.  There's a certain level of limbo that I'm. My mind is refusing to accept new goals prior to receiving the final answer on where I stand. This is even though I have always craved more upper body size which was one of my new goals in light of where I am. I wonder whether or not that goal is particularly important to me or if it's a case of I can't leg stuff so all I want to do is leg stuff. I'm thinking it's most likely the latter.

Mind you I am well aware of how minor my situation is in the grand scheme of things and the fact that I will very likely return to full training in the somewhat near future even if I do require surgery.

It has been a good time to reflect though on what is important to me about training and performance in the future. I've come to a few conclusions that will heavily influence where I go from here training-wise. I'm not solving the world's problems here but it's nice to get some clarity every now and then.

I absolutely know the feeling you're describing and I think everyone here's a bit like that. If I couldn't train for athleticism for whatever reason I just can't imagine what would fill the gap. It's weird but nothing really gives me enjoyment the way training does. I often find my general mood is pretty much linked to how training is going - not sure if that's healthy or not!

Pretty much a perfect summary.
Title: Re: Two Hands Two Feet
Post by: Coges on February 07, 2016, 06:28:50 am
07/02/16

Quick bench sesh...like really quick. Got it in whilst mowing the lawn

Incline Bench
bar x 10, 40 x 5
60 x 5, 5, 5

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on February 07, 2016, 06:36:20 am
So my son had his first gymnastics class yesterday. Aside from being super proud I was absolutely amazed at the way these kids killed the skills they were training. Whether it was flips, aerials, handstands, hs push ups, rope climbs, etc. There were between 5-10 years old and I was simply blown away. And also, extremely mad at my parents for not getting me into gymnastics when I was younger.
Title: Re: Two Hands Two Feet
Post by: Coges on February 10, 2016, 05:14:34 pm
Have had a bloody cold the last 3-4 days. Not quite flu like but bad enough to stop me from doing anything meaningful. Just feeling used.

On a good note I see the sports doc this arvo so fingers crossed. The guy I'm seeing comes with good wraps too. Head doc at Athletics Australia and also on the team at Hawthorn (AFL club).
Title: :D :D :D
Post by: Coges on February 11, 2016, 06:51:07 am
Saw the sports physician today. Mostly good news.

Mensicus tear is basically not a problem. I can still irritate it with certain movements i.e. loaded knee flexion > 90 degrees but he said in no way should I get surgery.

He gave me a summary which I've outlined below.

Three issues:

- Patellofemoral Cartilage Wear- Early Osteoarthritis
- Medial Cartilage Wear- Early Osteoarthritis
- Patella Tendinopathy- Overloaded Tendon

Treatment-

Modify loads
- Alternate day high impacts: running/jumping

Low Impacts
- cycling- seat not too low
- swim
- gym: avoid deep knee flexion > 90 degrees

Strengthen post chain/glutes/quads/vmo/core
Strength-->knee stability

He is happy for me to return to sport but to manage loads effectively based on feel and pain level. Pretty damn happy with that.

Speaking to a physio client of mine and she was talking about treatment for patella tendinopathy. Apparently there's some good research out there on high intensity/long duration isometrics being an extremely effective treatment. She was talking about really having to push the envelope on these. Sounds pretty interesting and trying to do some research on that myself now and getting overly confused. Seeing my physio next week for more info.

In the interim I'm going to get back into the gym and start again. 

Edit- He was quite disappointed that I had stopped squatting especially relating to tendon strength.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 11, 2016, 08:37:02 am
good news!

what's funny is, the alternating impacts (high vs low) is smart regardless of whether or not we're injured.

as for isometrics; no idea. there's so much conflicting research on them over the years. I think deep down everyone wants them to work and be somewhat "magical", not sure why. I'd definitely be careful pushing the envelope with really intense overcoming/yielding isometrics.

For patella-femoral issues, in addition to all of the p-chain stuff they want you to do, TKE's are so effective.

Cool about the squatting. Was he mad that you stopped the movement itself or the movement under load? (or not sure?). It's such an important human movement so, removing it from our activities of daily living has been a bad evolutionary mistake. heh!

pc!
Title: Re: Two Hands Two Feet
Post by: LBSS on February 11, 2016, 08:54:04 am
PT disappointed that you stopped squatting = good PT  :lololol:
Title: Re: Two Hands Two Feet
Post by: Coges on February 11, 2016, 05:31:18 pm
good news!

what's funny is, the alternating impacts (high vs low) is smart regardless of whether or not we're injured.

as for isometrics; no idea. there's so much conflicting research on them over the years. I think deep down everyone wants them to work and be somewhat "magical", not sure why. I'd definitely be careful pushing the envelope with really intense overcoming/yielding isometrics.

For patella-femoral issues, in addition to all of the p-chain stuff they want you to do, TKE's are so effective.

Cool about the squatting. Was he mad that you stopped the movement itself or the movement under load? (or not sure?). It's such an important human movement so, removing it from our activities of daily living has been a bad evolutionary mistake. heh!

pc!

Thanks. Yeah the alternating is kind of a no-brainer that I have often forgotten.

With the isometrics from what my physio friend told me is that there are new protocols that were released in November/December last year on how to apply it. Apparently they create in the body more of whatever it is that is needed for tendon repair (can't remember the name of it). You have to push the envelope/back off/push it again, etc. I will be getting a copy of the protocol out of interest early next week so will put it up.

Thx. Will definitely incorporate some  tke's.

He was mad that I stopped squatting altogether and from his perspective didn't see why I should have stopped doing anything I was doing. He did make reference to heavy squatting and tendon strength but said for me to approach that cautiously. He just said to start back at 50% of my 1RM and gradually work back up.
Title: Re: Two Hands Two Feet
Post by: Coges on February 11, 2016, 05:41:40 pm
PT disappointed that you stopped squatting = good PT  :lololol:

Haha. Yep. He was really surprised that it had been recommended I stop squatting. In fairness to my physio he was just taking the cautious approach though which I can't really blame him for.
Title: Re: Two Hands Two Feet
Post by: Coges on February 13, 2016, 08:13:58 am
13/02/16

First sesh back. Damn straight.

Warm Up-
Dynamic stretches for legs and arms
tke- 2x10 right leg

A1) Deadlift
WGRDL- bar x 10, 60 x 5
DL- 80 x 3, 100 x 3

A2) Tuck Front Lever
4 x 5-10s

A3) Handstand Pushup
4 x 3

B1) False Grip Ring Holds
3 x 5s

B2) Shoulder Dislocations & Bridge work

C1) Front Squat
bar x 6,
60 x 6, 6

C2) Pull Ups
bw x 4, 4, 4

DB Row- 20 x 20, 15
Seated rear lateral raise- 5 x 15, 10
BB curl- 22.5 x 10, 10

Hang- 30s
Quad/hip combo stretch- 1m each side
Splits work- front splits- about 4" off full flat bag (amazed at this given lack of stretching recently)

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on February 14, 2016, 02:43:35 pm
15/02/16

Warm Up-
joint rotations
dynamic stretches
shoulder dislocates

A1) Deadlift
WGRDL- bar x 5, 60 x 5
DL- 80 x 3, 102.5 x 3

A2) Planche Lean- focus on shoulder & scap position
4 x 5-10s

A3) Scap Shrugs (on rings)
bw x 5, 5, 5, 5

B1) Ring Push Ups (10s hold at top on last rep)
bw x 5, 5, 5

B2) Shoulder dislocates & bridge work
- bridge was much improved today. no lower back pinching - shoulders much more open

C1) Good Morning
30kg x 15, 15 (aiming for 20 reps)

C2) OHP
40 x 6, 6

Incline DB Press- 17.5 x 12, 6
Front Plate Raise- 15 x 15, 15
Banded Tri Push Down- orange band x 15, 15

Hang- 30s
Quad/hip flexor stretch x 60s each side

5 step horse stance- 30s x 2
- this was incredibly hard. Looking to build to 5min for 1 set  :o

All up took just over 50m. Feeling good for 2nd session back. Legs quite sore after not having trained for so long. Aiming to gradually build back into DL and FS with small increments multiple times per week.
Seeing physio again in 2 days to most likely get some more progressions for the knee. Going to show him the program I'm doing and hopefully get his blessing to continue.
Title: Re: Two Hands Two Feet
Post by: Coges on February 16, 2016, 07:58:58 pm
17/02/16

13/02/16

Warm Up-
Dynamic stretches for legs and arms
Hip flexor/hang for 30s/
Forgot TKEs & dead bugs today

A1) Deadlift
WGRDL- bar x 10, 60 x 5
DL- 80 x 3, 105 x 3

A2) Tuck Front Lever
4 x 5s-

A3) Handstand Pushup
4 x 4

B1) False Grip Ring Holds
3 x 5s

B2) Shoulder Dislocations & Bridge work

C1) Front Squat
bar x 5,
62.5 x 6, 6

C2) Parallel Bent Rows
bar x 6
62.5 x 6, 6

Seated Cable Row- 50 x 12, 12
Seated rear lateral raise- 5 x 15, 15
Ezy bar curl- 20 x 15, 15

Hang- 30s
Jefferson Curl- 6kg x 5 reps + 10s hold
Quad/hip combo stretch- 1m each side
Pidgeon Stretch
Splits work- worked on front splits through an extended hip flexor stretch with pulses. Not quite as good as the other day but it was about 20 degrees difference and my legs are still tight and sore from actually training agian. Will work up to a weighted version of this.

Feeling pretty good so far. Shoulders and lats were absolutely pumped after HS push ups. I tried to pull with complete control on DLs which slowed my form considerably. Will go back to pulling explosively as it definitely has more carry through for what I want. Squats were solid without being outstanding and the tuck front lever was complete shit. Wasn't tucking as much as I needed which was fine for the first set but ruined me for subsequent sets.

Saw the physio as a follow up to the sports doc. Basically given me the all clear to keep doing what I'm doing. No jumping / explosive movements just yet. He said give it 4-6 weeks and reintroduce gradually. Only advice he gave me was some quad and glute activation exercises to do. Both on training and rest days. Outside of that he says I'm in good shape with the amount of quad and VMO bulk. I don't think I have big quads but apparently they're not too bad.
Title: Re: Two Hands Two Feet
Post by: Coges on February 17, 2016, 06:12:59 pm
Quote from: entropy on August 10, 2014, 11:25:19 pm
Nice pulls bro. Get that up to 5x180 and then 5x200  and you'll be a beast!

Cheers. Thanks mate.
That's the plan. I want a single at 180 first and then I'll work on the 5's.

« Reply #355 on: September 09, 2014, 04:40:18 am »
•   Quote
   
30kg / 33% in 3 months is not 'ok' progress, it is jaw dropping crazy progress, props!!!!
Vag


Want to leave these two points here as a reminder to myself. Have done a full review of my last two years of lifting and there are two things that keep staring me in the face-

1. I'm impatient. Entropy's comment was in reply to my 5x157.5kg deadlift. Instead of continuing on until I hit a plateau I got greedy and went for broke, didn't get the result I wanted, slacked off for a couple of weeks and started all over again.
2. I'm inconsistent. I have repeating cycles of 3-4 months where I get back to lifetime PR levels. Then, see point 1, I get impatient and disrupt all decent progress.

It's not rocket science for me to get strong and improve on all my lifts. Hoping this reminder serves me well and I can remember it in about 11 weeks time. 
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2016, 05:36:13 pm
19/02/16

Warm Up-
joint rotations
dynamic stretches
shoulder dislocates

A1) Deadlift
WGRDL- bar x 5, 60 x 5
DL- 80 x 5, 107.5 x 3

A2) Planche Lean- focus on shoulder & scap position
4 x 5-10s

A3) Scap Shrugs (on rings)
bw x 5, 5, 5, 5

B1) Ring Push Ups (10s hold at top on last rep)
bw x 5, 5, 5

B2) Shoulder dislocates & bridge work
- started playing around with trying to move into a low bridge from a squat position. Something to keep working on. 

C1) Good Morning
30kg x 20, 15 (aiming for 20 reps x 2 sets)

C2) Incline Press
40 x 6, 50 x 6, 6

DB Floor Press (3s iso at top)- 20 x 8, 8
Front Plate Raise- 15 x 15, 15
Lying KB Tricep Ext- 20 x 10, 8

Hang- 30s
Quad/hip flexor stretch x 60s each side

5 step horse stance- 41s x 1
- incredibly hard again. put dowel across my thighs to make sure I was parallel. Had to drop an extra 2-3 inches over what I thought was parallel. Looking to build to 5min for 1 set
Title: Re: Two Hands Two Feet
Post by: Coges on February 22, 2016, 06:16:59 pm
23/02/16

Warm Up-
60s hang
tke- 2x10 each leg
ankle mob work

A1) Deadlift
WGRDL- bar x 10, 60 x 5
DL- 90 x 3, 110 x 3

A2) Tuck Front Lever
4 x 5s - these still suck!

A3) Handstand Pushup
bw x 4, 3, 4, 5

B1) False Grip Inv Rows
3 x 5

B2) Shoulder Dislocations & Bridge work
Done

C1) Front Squat
bar x 10, 40 x 6
65 x 6, 6

C2) Pull Ups
bw x 4, 4
+2.5 x 4, 3

Seated Cable Row- 50 x 15, 15
Rear lateral raise- 6 x 12, 12
Cross body hammer curl- 10 x 8, 8

Hang- 30s
Quad/hip combo stretch- 1m each side

9kg Slam ball- 10 reps EMOM for 10 mins

Felt ok this morning. Haven't eaten or slept the best the last week or so. Need to clean that up. Bloody front squats felt like cardio today. I seem to struggle with my breathing when doing sets of 6. Weird. Deads felt easy which was nice. They seem to be coming back ok.

Measured my waist after training. 37". Time to do something about that one I think. Need to get it back under 35 and then back to 34 which will take me back about 10 years.

In other notes my wife won her age category at a mini tri over the weekend. 250m swim, 10k bike and 3k run. She smashed the bike but lost her spot on both transitions adding 2-3m to her time. Still won which is a great effort.
I've been wanting to do something for a while and there's the series of tris that she's competing in which might suit me. They run 5 of them over the summer months and these mini ones build up and have a max distance of 300m swim, 12k bike and 5k run. I think this is something that I could do in addition to my normal training without adding too much or taking away too much that I want to do. There's two left in this season but I've got till November for the start of the next season so I'm going to give it a shot and start working on it. Only problem is I need to get myself a bike which is going to be an expensive exercise.
Title: Re: Two Hands Two Feet
Post by: Coges on February 22, 2016, 10:39:18 pm
Further to the post above, and channeling my inner Viada I wonder how hard it would be to get the following at the same time:

2.5xbw deadlift
2xbw squat
Muscle Ups
15s handstand
Sub 12m 3k
<10% bf

Mind you I don't currently have any of these. Thinking that although some are competing the 3k is such a short distance that even doing longer runs (5-10k) wouldn't impact too much on recovery. Any upper body gymnastics like work is  unlikely to have any impact.
Title: Re: Two Hands Two Feet
Post by: Coges on February 22, 2016, 10:41:17 pm
Also, if anyone knows (aradqui) about doing long slow cardio to improve your endurance base before moving to more high intensity work I'd be super interested.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on February 23, 2016, 07:09:39 am
Further to the post above, and channeling my inner Viada I wonder how hard it would be to get the following at the same time:

2.5xbw deadlift
2xbw squat
Muscle Ups
15s handstand
Sub 12m 3k
<10% bf

Mind you I don't currently have any of these. Thinking that although some are competing the 3k is such a short distance that even doing longer runs (5-10k) wouldn't impact too much on recovery. Any upper body gymnastics like work is  unlikely to have any impact.

Most of those goals are all compatible and interlinked. The stronger your squat gets the stronger your deadlift gets. The leaner you get the more easy it is to do pull ups and chin ups, which should lead to being able to do muscle ups easier. Not sure about the handstand, but looking at gymnasts they all look lean.

As for the running goal I think it's definitely something that could be worked up to. The fittest AFL players can all run 3km under sub 10 minutes and 3km time trials are regular parts of their pre-season training. AFL guys are far from the biggest people around, but most of them weigh around their height in cm - 100 in kg (for example if they are 190cm tall they are usually around 90kg in bodyweight). Mind you I've never trained middle distance running so I don't know how you'd train for it, but if it was me I'd just go out and run a few 3kms once or twice a week and on another day run an 800m or  a 1500m at a faster pace and try and go a little harder/faster each week til you stall/build up endurance.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 23, 2016, 11:15:15 am
Also, if anyone knows (aradqui) about doing long slow cardio to improve your endurance base before moving to more high intensity work I'd be super interested.

begin: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-2-miles-build-champions.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-3-tempo-and-sweet-spot-training.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-4-threshold-training.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-5-interval-training-part-1.html

and so on. it's a really long series. good info.
Title: Re: Two Hands Two Feet
Post by: Coges on February 23, 2016, 06:54:49 pm
Also, if anyone knows (aradqui) about doing long slow cardio to improve your endurance base before moving to more high intensity work I'd be super interested.

begin: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-2-miles-build-champions.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-3-tempo-and-sweet-spot-training.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-4-threshold-training.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-5-interval-training-part-1.html

and so on. it's a really long series. good info.

Thanks for the links. I'll definitely check them out.

*Edit- Great series of articles. Really informative and gives me an idea of what I need to do.
Title: Re: Two Hands Two Feet
Post by: Coges on February 23, 2016, 07:02:46 pm
Further to the post above, and channeling my inner Viada I wonder how hard it would be to get the following at the same time:

2.5xbw deadlift
2xbw squat
Muscle Ups
15s handstand
Sub 12m 3k
<10% bf

Mind you I don't currently have any of these. Thinking that although some are competing the 3k is such a short distance that even doing longer runs (5-10k) wouldn't impact too much on recovery. Any upper body gymnastics like work is  unlikely to have any impact.

Most of those goals are all compatible and interlinked. The stronger your squat gets the stronger your deadlift gets. The leaner you get the more easy it is to do pull ups and chin ups, which should lead to being able to do muscle ups easier. Not sure about the handstand, but looking at gymnasts they all look lean.

As for the running goal I think it's definitely something that could be worked up to. The fittest AFL players can all run 3km under sub 10 minutes and 3km time trials are regular parts of their pre-season training. AFL guys are far from the biggest people around, but most of them weigh around their height in cm - 100 in kg (for example if they are 190cm tall they are usually around 90kg in bodyweight). Mind you I've never trained middle distance running so I don't know how you'd train for it, but if it was me I'd just go out and run a few 3kms once or twice a week and on another day run an 800m or  a 1500m at a faster pace and try and go a little harder/faster each week til you stall/build up endurance.

My mind went to AFL players initially too. Guys are super fit, decently sized although not sure on general strength levels.
I do know they do a lot of repeat sprints and 2 & 3k time trials.

Taking the gymnastics stuff out of the picture the remainder could be expected of a reasonably strong/fit person with some decent focus. I'm not planning on doing anything over middle distance running wise so if I can structure it right I should be ok.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on February 24, 2016, 08:35:48 am
Further to the post above, and channeling my inner Viada I wonder how hard it would be to get the following at the same time:

2.5xbw deadlift
2xbw squat
Muscle Ups
15s handstand
Sub 12m 3k
<10% bf

Mind you I don't currently have any of these. Thinking that although some are competing the 3k is such a short distance that even doing longer runs (5-10k) wouldn't impact too much on recovery. Any upper body gymnastics like work is  unlikely to have any impact.

Most of those goals are all compatible and interlinked. The stronger your squat gets the stronger your deadlift gets. The leaner you get the more easy it is to do pull ups and chin ups, which should lead to being able to do muscle ups easier. Not sure about the handstand, but looking at gymnasts they all look lean.

As for the running goal I think it's definitely something that could be worked up to. The fittest AFL players can all run 3km under sub 10 minutes and 3km time trials are regular parts of their pre-season training. AFL guys are far from the biggest people around, but most of them weigh around their height in cm - 100 in kg (for example if they are 190cm tall they are usually around 90kg in bodyweight). Mind you I've never trained middle distance running so I don't know how you'd train for it, but if it was me I'd just go out and run a few 3kms once or twice a week and on another day run an 800m or  a 1500m at a faster pace and try and go a little harder/faster each week til you stall/build up endurance.

My mind went to AFL players initially too. Guys are super fit, decently sized although not sure on general strength levels.
I do know they do a lot of repeat sprints and 2 & 3k time trials.

Taking the gymnastics stuff out of the picture the remainder could be expected of a reasonably strong/fit person with some decent focus. I'm not planning on doing anything over middle distance running wise so if I can structure it right I should be ok.

I'd assume they'd have a reasonable amount of general strength due to the nature of the sport.
http://www.afl.com.au/news/2015-04-15/your-clubs-strong-men

Nowhere near as strong as NRL players though :P
Title: Re: Two Hands Two Feet
Post by: Coges on February 24, 2016, 05:20:05 pm
Further to the post above, and channeling my inner Viada I wonder how hard it would be to get the following at the same time:

2.5xbw deadlift
2xbw squat
Muscle Ups
15s handstand
Sub 12m 3k
<10% bf

Mind you I don't currently have any of these. Thinking that although some are competing the 3k is such a short distance that even doing longer runs (5-10k) wouldn't impact too much on recovery. Any upper body gymnastics like work is  unlikely to have any impact.

Most of those goals are all compatible and interlinked. The stronger your squat gets the stronger your deadlift gets. The leaner you get the more easy it is to do pull ups and chin ups, which should lead to being able to do muscle ups easier. Not sure about the handstand, but looking at gymnasts they all look lean.

As for the running goal I think it's definitely something that could be worked up to. The fittest AFL players can all run 3km under sub 10 minutes and 3km time trials are regular parts of their pre-season training. AFL guys are far from the biggest people around, but most of them weigh around their height in cm - 100 in kg (for example if they are 190cm tall they are usually around 90kg in bodyweight). Mind you I've never trained middle distance running so I don't know how you'd train for it, but if it was me I'd just go out and run a few 3kms once or twice a week and on another day run an 800m or  a 1500m at a faster pace and try and go a little harder/faster each week til you stall/build up endurance.

My mind went to AFL players initially too. Guys are super fit, decently sized although not sure on general strength levels.
I do know they do a lot of repeat sprints and 2 & 3k time trials.

Taking the gymnastics stuff out of the picture the remainder could be expected of a reasonably strong/fit person with some decent focus. I'm not planning on doing anything over middle distance running wise so if I can structure it right I should be ok.

I'd assume they'd have a reasonable amount of general strength due to the nature of the sport.
http://www.afl.com.au/news/2015-04-15/your-clubs-strong-men

Nowhere near as strong as NRL players though :P

Oh they're certainly not weak but as the game calls for more strength endurance they are weaker than the good old days where it wasn't such a runners game. Yeah the NRL guys like Marty Tapau though would blow them out of the water for strength although they'd struggle to rack up 10-15k's per game.
Title: Re: Two Hands Two Feet
Post by: Coges on February 25, 2016, 07:23:20 pm
Haven't done anything but stretching/smr the last couple of days. Lower back seized up the other night after doing the slam balls. Slept oddly and usually sleep with a pillow between/under my knees which I didn't do. Hips and glutes are extremely tight which is pissing me off. Up till now I've been able to keep the hips and glutes relatively free. I haven't done anything like the slam balls for ages though so probably no surprise.
Title: Re: Two Hands Two Feet
Post by: Coges on February 28, 2016, 06:57:31 pm
Had a bit of an epiphany over the weekend. Had spent huge amounts of time creating and crafting the perfect training plan to take me to my 2016 goals including, but not limited to, losing fat, gaining muscle, getting stronger and doing some triathlons late in the year. Had 4 clear blocks set out. Each with a different focus. Was super excited. Then I realised how dumb this was. It's basically repeating stupid patterns from the last 3-5 years.

Instead I'm putting my training focus on the following this year:
- Lose fat- I'm 93kgs and really should be getting down to at least 88 prior to worrying about anything else. Going to use scale weight and waist measurements as the primary defining factor here. 34" is the goal for waist.
- Move better- This will help me with everything. Need to get back into running and jumping pain free.
- Increase work capacity- I don't think I've ever been generally "fit". I've been conditioned to play basketball but outside of that I would never at any time have called myself fit. No doubt this will help in all areas of training.
- Get strong on a few key lifts- deadlifts are my favourite really. Need to get back to around and then over 2xbw. Will get my squat back up over time but need to get movement sorted first. This is also the year I nail the front lever.

So pretty much any training I do will involve this agenda at a basic level regardless of what the actual programming will look like.
Title: Re: Two Hands Two Feet
Post by: Coges on February 28, 2016, 07:03:51 pm
29/02/16- 5am

Dynamic Warm Up

A1) Hang Power Snatch- bar x 3, 3, 3
A2) Glute Bridge- 10, 10, 10

20m Time Cap
L-Sit support x 10s x 5
Deadlift - 60 x 5, 80 x 5, 100 x 5, 120 x 3, 3
Lying Leg Raise with Rotation x 5/side x 5

20m Time Cap
Tuck Front Lever x 5s x 5
Airborne Lunge x 3, 3, 3, 3, 3
Deep Lunge with Rotation x 5/side x 5

Hindu Push Ups x 8, 5
Bent Row @40kg x 10, 10
BSS @bw x 8, 8

Fairly fun workout. Recorded myself doing tuck front levers last week and it looked shocking. Looked through some progressions and I was never stabilising myself at the top prior to doing them. This made a huge difference and got some good results today.
Airborne lunge was a bitch. Both for stability and depth. I believe this is similar/same to the shrimp squat.

All in all really good fun.
Title: Re: Two Hands Two Feet
Post by: Leonel on March 01, 2016, 03:53:58 am
Sounds like a really good general plan you have there... I really wouldn't put my focus on increasing strength at the moment just as you said getting healthy has to be priority number one. When you have some kind of little nagging injury all the time you wont get anywhere with your pursuit of strength anyways because you have to take some time off all the time and thus you're spinning your wheels. So fix these issues first, get fit and get moving better and then the strength will come too. Good luck with it! I hope that your knee, back etc will be better/good in no time. ;)

Title: Re: Two Hands Two Feet
Post by: Coges on March 01, 2016, 05:26:24 pm
Sounds like a really good general plan you have there... I really wouldn't put my focus on increasing strength at the moment just as you said getting healthy has to be priority number one. When you have some kind of little nagging injury all the time you wont get anywhere with your pursuit of strength anyways because you have to take some time off all the time and thus you're spinning your wheels. So fix these issues first, get fit and get moving better and then the strength will come too. Good luck with it! I hope that your knee, back etc will be better/good in no time. ;)

Cheers thanks mate. Yeah I'm not rushing the strength part. I know I can get to a certain level without too much stress so that's the first hurdle and I will progress carefully from there.

Title: Re: Two Hands Two Feet
Post by: Coges on March 01, 2016, 05:38:35 pm
29/02/16- 5am

Dynamic Warm Up
TKEs
Ankle & Squat mob

A1) Weighted box jump (26")- 20kg x 5, 5, 5
A2) Deep lunge with rotataion- 5/side x 3

18m Time Cap
Handstand Push Up- bw x 3, 3, 3, 3
Single Leg BB Deadlift - 50 x 3, 3, 3, 3
Lying Leg Raise with Rotation x 5/side x 4

18m Time Cap
Tuck Ice Cream Makers x 3, 3, 3, 3
Pause Squat- 60 x 5, 3, 3, 3
Thoracic Bridge- 5/side x 4

Reverse Curls 15 x 15, 15, 15
Tuck L-sit- 5s x 3
Cossack Squat- 5/side x 3

Felt like absolute rubbish getting up this morning. Woke up at 4.10am and it took me quite a while to get back to sleep. When the alarm went off at 5 it felt like I'd been hit by a truck. Took me some time warming up but a short black and about 20mins did the job.

HSPU Notes- Took a video of my form last week on these. Was pretty horrified with my ROM. Felt ok whilst doing them but looked to be minuscule on the instant replay. Much better today. Getting brim of hat to touch the floor before pushing back up which would make my head about 4" off the ground. Felt much more solid.

Ice Cream Maker Notes- I actually didn't think I'd be able to do these. Turns out they're not that hard, but still hard. Obviously doing them in the tuck makes it easier. Couldn't slow them down too much though so something to work on.

As I'm training legs multiple times per week I'm going to stick to lower reps for the moment. Will be squatting and deadlifting twice per week so don't feel the need to really push things just yet.
Title: Re: Two Hands Two Feet
Post by: Coges on March 02, 2016, 11:36:51 pm
Serious glute doms after yesterday. Don't know whether it's the single leg DLs or weighted jumps but either way it's pretty awesome. I rarely get glute doms which is part of the problem as I don't use them enough.
Title: Re: Two Hands Two Feet
Post by: Coges on March 07, 2016, 06:28:47 pm
08/03/16- 5am

30s hang
hip, quad and lat mobs
push up to squat and reach

A1) Hang Power Snatch- bar x 5, 30 x 3, 40 x 3,
A2) Glute Bridge- 10, 10, 10

15m Time Cap
Tuck L-Sit x 5s x 4
Deadlift - 60 x 5, 100 x 3, 3, 3
Lying Leg Raise with Rotation x 5/side x 4

15m Time Cap
Tuck Front Lever x 5s x 4
Airborne Lunge x 5, 5, 5, 5,
Deep Lunge with Rotation x 5/side x 4

5 min- Handstand Practice

10 min- lacrosse ball & stretching time

Back is still a little tender. Gradually loosening up hips and back again.
Planning to handstand every day. They felt extremely heavy today but will only get better from here.
Title: Re: Two Hands Two Feet
Post by: Coges on March 09, 2016, 06:41:55 pm
Pretty much ate my weight in junk yesterday. Meat pies, ice cream and chocolate. Needless to say I'm feeling less than stellar today. Will hit the gym later for a quick one and get some mob stuff done.

Didn't weigh myself this morning but I was 91.3 yesterday morning so it's slowly coming down.
Title: Re: Two Hands Two Feet
Post by: Coges on March 15, 2016, 01:46:29 am
Have had a great last week. Got ridiculously busy at work and sick all at the same time. Left hip, shoulder and neck all seized up which was just fantastic. Pretty much over it now which is ok though. Back at the gym tomorrow so cannot wait.
Title: Re: Two Hands Two Feet
Post by: Coges on March 17, 2016, 01:13:18 am
17/03/16
Finally got myself back in the gym. I was avoiding it but had a spare 30 mins in the middle of the day so took advantage.

Bare bones warm up

Squats-
bar x 5, 60 x 5, 80 x 5, 90 x 5

Bench-
bar x 5, 40 x 5, 60 x 5, 70 x 5

Chins- varying grips
3, 3, 3, 3, 3

Squat notes:
Used my oly shoes for the first time since injuring my knee and it felt good. Went harder than I've dared before too. 90 was about a 6/10 but wanted to make sure I went as low as possible. I found that having a stance about 12-14" apart worked really well. Makes it easy that the gym flooring has squares and my feet just inside these is perfect width.

Bench notes:
I suck at bench but this was ok. RPE 8/10

First hapkido class back tonight which I am genuinely excited for.

Edit- Hapkido Class
Class was great. Very physical and extremely muggy conditions so I got a good sweat on. Did an extended warm up and worked drills for about 45 mins. 25 mins of technique work was a good reintroduction for me. I remember pretty much everything I need to right now. We ended up star jumps, burpees and 5 mins of breakfall practice which was a killer. All up 2 hours. Needless to say I’m stuffed.
Title: Re: Two Hands Two Feet
Post by: Coges on March 20, 2016, 12:44:30 am
19/03/16

Next to no warm up

A1) DL
60 x 5, 80 x 5, 100 x 5, 120 x 5, 130 x 5
- used an odd bar today. had super rough knurling but spun heaps in my hands. grip felt weak and went mixed on top set.

A2) 60cm box jumps
3, 3, 3, 3

Ended up doing 6 jumps completely over box

10m handstand & front lever practice
bad idea to do front levers work after deads. lats had nothing

Ended with 10m stretching

Title: Re: Two Hands Two Feet
Post by: LBSS on March 20, 2016, 10:08:40 am

- used an odd bar today. had super rough knurling but spun heaps in my hands. grip felt weak and went mixed on top set.



(http://www.meisterelite.com/images/categories/weight_lifting_straps_black.jpg)
Title: Re: Two Hands Two Feet
Post by: maxent on March 20, 2016, 02:25:53 pm
or hook em (horns)
Title: Re: Two Hands Two Feet
Post by: Coges on March 20, 2016, 08:07:57 pm
Thanks guys. Tbh I've never had grip issues at 130. I'm going do use a different bar next time to see if there's a difference. Otherwise I'll sort something out. Thinking about doing multiple sets across next week so straps might come in handy after the first set.
Title: Re: Two Hands Two Feet
Post by: Coges on March 22, 2016, 06:13:52 pm
23/03/16

5am training session

Squat-
bar x 10, 60 x 5, 80 x 3
90 x 5, 5, 5, 5, 5

Incline Bench-
bar x 10, 40 x 5,
50 x 8, 8, 8

Rower- 30/30 x 5

Jefferson Curl
Lat & Pec stretch

Done.
Title: Re: Two Hands Two Feet
Post by: LBSS on March 22, 2016, 07:54:09 pm
5am training session

 :uhcomeon:
Title: Re: Two Hands Two Feet
Post by: Coges on March 22, 2016, 08:49:17 pm
5am training session

 :uhcomeon:

Haha. When I say 5am that's the time I got up. Actual training time was 5.25am. Not much better though.
Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2016, 12:46:50 am
24/03/16

Hapkido class. Pretty much 1.5 hours of circuit based training including heaps of core work then 30 mins of technique focused training. Finished with 5 mins of falling practice. Less sore than last week so gradually getting there. 
Title: Re: Two Hands Two Feet
Post by: Coges on March 28, 2016, 06:27:26 pm
27/03/2016- 5pm training

Warm Up-
joint rotations
skipping
hanging

Chins-
bw x 5, 5
+5 x 5
bw x 5, 5

OHP-
bar x 5, 30 x 5
50 x 4
45 x 6, 40 x 6

Cable Rows-
73 x 8 (too light), 68 x 10, 68 x 12

Skull Crushers
25 x 8, 22.5 x 10, 25 x 12

Lateral Raise
10s x 12 x 5, 5, 5, 5, 5

Quick stretch and done
Title: Re: Two Hands Two Feet
Post by: Coges on March 28, 2016, 06:36:11 pm
28/03/2016- 5am training

Extensive warm up
joint rotations, hanging, skipping, banded ankle stretch, tke's, banded hip flexor

Squat-
bar x 5, 60 x 5, 80 x 3, 90 x 3, 100 x 3

Hang Power Snatch-
40 x 3, 3, 3

RDL-
60 x 3, 80 x 3, 100 x 3, 120 x 1

This may have been just one of those workouts. Everything felt super heavy. Hips were ridiculously stiff.  Had planned to pull from the floor but didn't want to risk with back and did RDLs instead. Squats were bad. Just bad. I haven't been paying a whole lot of attention to stretching/mobility work so I really shouldn't be surprised though.
Title: Re: Two Hands Two Feet
Post by: Coges on April 03, 2016, 08:42:54 pm
02/04/16- 5.30am
BW - 94.6

Quick warm up

Chins-
bw x 5, 5
+5 x 5, +2.5 x 5, bw x 5

OHP-
bar x 10. 40 x 5
50 x 4, 45 x 5, 40 x 8

DB rows-
30 x 6, 27.5 x 8, 25 x 12

Incline DB Flyes-
12.5 x 12 + 3, 3, 3, 3

Lateral Raise-
10 x 10, 10, 10

Pec & lat stretching.

Felt pretty good during and after this session. Getting some good volume on the chins and was feeling the OHP in all the right places. I've said this before but it's definitely a technique lift for me.
DB rows were far too easy. Will need to bump to at least 35 next time. Maybe more.
Title: Re: Two Hands Two Feet
Post by: Coges on April 03, 2016, 09:15:45 pm
Woke at 5 this morning for the gym. Hips, lower back and feet were extremely tight and I'm due to squat and DL today. Reset my alarm for 7 and went back to sleep. Will lift later today.

Have been thinking a lot on squatting lately. Still unsure if back squats are going to suit me right now. I still feel far too much tension in the hip flexor/tfl area and it seems they are neither glute nor quad driven. Not ideal.
Some options I'm thinking of is going with front squats and deadlifts exclusively for a while. Or single leg work and deadlifts for a while and reintroduce back/front squats later down the track. I'm only going to be training legs once a week atm anyway. Need to ensure I get full recovery as the knee is still getting some decent swelling going on. Also training Hapkido once a week which is quite explosive and heavy on the legs so that's my other "leg" day I suppose.

Overall goals right now are to drop some bf%, get consistent in the gym, get a significantly stronger core and build some upper body strength and size.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 04, 2016, 03:05:06 am
5am training session

 :uhcomeon:

The only PR I would get out of a 5 AM session would be a length PR on my vomit projectile.
Title: Re: Two Hands Two Feet
Post by: Coges on April 04, 2016, 08:26:18 am
5am training session

 :uhcomeon:

The only PR I would get out of a 5 AM session would be a length PR on my vomit projectile.

Lol. The biggest issue is when it gets to about 5pm it feels like you trained a few days ago and you really want to go again. Easy to get out of bed at that time if I eat ok and don't really drink much. 
Title: Re: Two Hands Two Feet
Post by: Coges on April 04, 2016, 08:49:40 am
04/04/16 - 4pm
BW- 94kgs

Quick warm up

Squats-
bar x 10, 60 x 5, 80 x 3
90 x 6, 80 x 8, 70 x 10

Deadlifts-
60 x 5, 100  3, 120 x 6

Leg Press-
2x8@120

Calf Raises-
120 x 12 + 5, 5, 5, 5

Interesting training day. Still undecided on squats and I certainly felt the first drop set at 80 in the TFL area. The set of 10 was way too much like cardio for my liking too.
Deadlifts were decent. 6 reps at 120 is ok for now. Will gradually work back up on this one.
Leg press- was meant to do RPT style for this one and start heavier. It's the first time I've used leg press in about 10 years and had no idea what a decent weight was. Needless to say I'll start a bit heavier next time.

Will give squats a few more weeks and if I'm still not feeling it I'll switch to front squats for a while.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on April 04, 2016, 10:52:34 am
I don't like warming up with the bar for squats or deadlifts. It just feels awkward.
Title: Re: Two Hands Two Feet
Post by: Leonel on April 04, 2016, 02:15:27 pm
I'm in a very similar situation regarding the squats. I've injured my hip last year (small labral tear due to a "hip impingement") and have been doing only front squats for months. Now I'm trying to introduce back squats back into my training and I still feel them a tiny bit in my TFL like you said. What helped me a lot is doing a good long warmup including several sets of a mini circuit consisting of different glute activation drills (x-band walks, glute bridges) and I found this video of omarisuf on youtube where he talks about foam rolling the obliques to improve this situation. For me it helped pretty well. Maybe you can give this a try too

https://www.youtube.com/watch?v=7IPBzJwdQ7o
Title: Re: Two Hands Two Feet
Post by: LBSS on April 04, 2016, 02:37:02 pm
i've found this sequence to be really helpful with getting hips opened for squats (ignore everything before 1:50):

http://www.youtube.com/watch?v=JBHzXF-mVjY
Title: Re: Two Hands Two Feet
Post by: Raptor on April 05, 2016, 02:49:28 am
I did that for a while before my squats, but sometimes it's detrimental. I think I had some hip pain after it or something.
Title: Re: Two Hands Two Feet
Post by: Coges on April 05, 2016, 08:11:54 pm
Thanks for the replies.

When I say quick warm up I'm generally doing some hip flexor stretches, squat and reach, pigeon stretch and the like. Then I move onto bar and do some paused reps to try and get comfortable.

I'll check out both vids. Thanks guys.

I feel like the decision has been made for though. Ran yesterday with my wife. Planned for a 6k trail run. Got lost and ended up doing 10k including some ridiculous hills. Hip flexor and right groin copped the brunt of it as well as the right ankle. I'm sore but feeling ok this morning but it just hammers home the fact that my right hip is not coping with whatever I'm doing to it.

It all stems back to 2006 when I was training for my black belt in Hapkido and doing countless hours of kicking practice which resulted in a tear. Has never been the same and I think I really need to go back and get proper femoral control and glute activation prior to getting too carried away with squats. Shrimp squats and deadlifts may be the way to go for the immediate future till I can get this under control. I'll see how the legs are in a couple of days and assess from there. I do know I need to work on my form and core though so maybe keeping squats in and working on these at the same time would be a good combo. 
Title: Re: Two Hands Two Feet
Post by: Coges on April 05, 2016, 08:14:33 pm
06/04/2016 - 5am
BW- 96

Warm Up-
Hanging
Pec & Lat stretches

Incline Bench-
bar x 10, 40 x 5
60 x 6, 55 x 8, 50 x 10

Bench-
70 x 5, 65 x 6, 60 x 6

Seated Cable Row-
78 x 12 + 5, 5, 5, 5

Incline DB Curl-
15 x 5, 12.5 x 6, 10 x 8

Rope Tricep Pushdown
65 x 6, 59 x 8, 55 x 10

More hanging, pec and lat stretch and done.
Title: Re: Two Hands Two Feet
Post by: Coges on April 07, 2016, 12:07:33 am
I'm in a very similar situation regarding the squats. I've injured my hip last year (small labral tear due to a "hip impingement") and have been doing only front squats for months. Now I'm trying to introduce back squats back into my training and I still feel them a tiny bit in my TFL like you said. What helped me a lot is doing a good long warmup including several sets of a mini circuit consisting of different glute activation drills (x-band walks, glute bridges) and I found this video of omarisuf on youtube where he talks about foam rolling the obliques to improve this situation. For me it helped pretty well. Maybe you can give this a try too

https://www.youtube.com/watch?v=7IPBzJwdQ7o

This is pretty cool. Reminds me to roll my lats (will try the obliques too) as they get super tight and affect pretty much everything.

The rest of the vid looks a lot like Ido Portal's squat routine.
Title: Re: Two Hands Two Feet
Post by: Coges on April 07, 2016, 12:10:11 am
i've found this sequence to be really helpful with getting hips opened for squats (ignore everything before 1:50):

http://www.youtube.com/watch?v=JBHzXF-mVjY

Yes!  I have seen this before but never tried it. Will give it a go. Test and retest they call it I believe.
Title: Re: Two Hands Two Feet
Post by: Coges on April 07, 2016, 12:12:11 am
Have decided I'm going to stick with, and work at, back squats. I've never put in consistent work on them including all the mobility type stuff that's required. Pretty excited about them again now.

On another note, I'm getting back into the frame of training to be more athletic. I've been a bit reticent to do too much after injuring my knee and have also been quite lazy. Time to change all that.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 07, 2016, 02:26:59 am
i've found this sequence to be really helpful with getting hips opened for squats (ignore everything before 1:50):

http://www.youtube.com/watch?v=JBHzXF-mVjY

Yes!  I have seen this before but never tried it. Will give it a go. Test and retest they call it I believe.


Just be careful when you do it. Sometimes that added mobility that you're not used to sets you up for injury.
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2016, 08:19:58 am
i've found this sequence to be really helpful with getting hips opened for squats (ignore everything before 1:50):

http://www.youtube.com/watch?v=JBHzXF-mVjY

Yes!  I have seen this before but never tried it. Will give it a go. Test and retest they call it I believe.


Just be careful when you do it. Sometimes that added mobility that you're not used to sets you up for injury.

yes good point. I fell into that trap before when I got Oly shoes and didn't take enough time to accomodate.
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2016, 08:27:54 am
Plan for the next few months (up till end of June).

- Cut! Currently b/w 94-96. Will cut to 88 or till waist is under 34". Waist is currently at 37". This means tracking cals again but that's pretty easy really.
- Work on hips, knees, ankles, lats, pretty much entire body. No brainer here. Get body moving correctly again.
- Core! Core! Core! Only lifting 3 days a week and will do some core work on every rest day. Still believe this is a huge limiting factor for me.
- Push upper body lifts. Incline bench, weighted chins, ohp.
- Work squat and deadlift to keep at reasonable level whilst working on body. I'll be happy if I can maintain a 140-150 DL max and 100 squat max while cutting and getting myself moving right again. This will set me up perfectly to make a run in the second half of the year for some squat and DL PBs.   
- Cardio: some cardio to be done on all off days. Even if it's a short circuit involving the core. This will obviously help with the cut.

That seems like a good place to start. Now that I know where I want to go from here I can go do it.
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2016, 08:49:15 am
Cal tracking-
Looking at a few different sources and apparently my maintenance cals should be about 15xbw which= 3,102.
Will start the cut at 12xbw (2,481) with maybe a refeed once a week at 16xbw.
Will track macros for the first time ever at go with 40/30/30 (P/F/C).
Title: Re: Two Hands Two Feet
Post by: LBSS on April 09, 2016, 09:19:53 am
recommendation: do heavy core work on lifting days, after main lifts. https://www.youtube.com/watch?v=0KZEGhqMOxA
Title: Re: Two Hands Two Feet
Post by: Raptor on April 09, 2016, 09:40:29 am
recommendation: do heavy core work on lifting days, after main lifts. https://www.youtube.com/watch?v=0KZEGhqMOxA

It looks to me like you're doing hip flexion there. For the abs to do the work, you should "fold yourself" like a blanket, vertebrae by vertebrae, not with a stiff back.

This is similar to doing hyperextensions on the 45 degree hyperextensions machine: if you have a stiff back, you're actually doing hip extension work. If you fold yourself and have the bads at the belly area, you're doing back work.

Furthermore, I think there's some danger in using that machine, since the feet anchoring activates the psoas which can twist the spine (especially considering that the psoas is a hip flexor and you're doing hip flexor work).

So... this is just what I have observed. I think you'd be better off in pressing your lowerback on the floor, having the feet elevated on a bench, and doing weighed crunches with a plate being held over your head, with your arms extended upwards.
Title: Re: Two Hands Two Feet
Post by: vag on April 09, 2016, 11:38:45 am
Another recommendation, about kcals:
Don't go for a standard daily kcal income, go for a standard daily deficit. Eating e.g. 1500kcals will work, but it will be harder to track if it worked and how much it worked. Plus if you sit or your butt one day 1500 is more than enough but if you run a half marathon 1500 is not even good for breakfast. Going the other way, e.g. eating 500kcals less than spent would be 100% measurable and also makes you sure you get the needed nutrients.

They way i'd do it ( the way i actually do it, lol ) is:
1) Get the TDEE that all those calculators give, for a sedentary lifestyle.
2) If you have the luxury, consume those exact calories for a couple of weeks. Correct the TDEE accordingly ( e.g. if you lose 1 kg, in 2 weeks, say it is 70% fat, so you lost 5000kcals in 14 days, so your TDEE is 350 kcals less than what you thought ).
3) Now use the established and verified personal no-workout-TDEE and each day add your activity kcals. Add only the major staff, the 'average day' stuff are already included in the previous steps. Ain't difficult, there are tables for everything that is worth counting. E.g. don't add anything i you had to walk 3 floors stairs , but if you go trekking or hiking, add it.

Title: Re: Two Hands Two Feet
Post by: Coges on April 10, 2016, 12:20:18 am
recommendation: do heavy core work on lifting days, after main lifts. https://www.youtube.com/watch?v=0KZEGhqMOxA

I was planning on basic hollow body work mostly with plank and side plank variations thrown in. Nothing too destroying. I'm planning to do it on rest days cause I never get around to it on training days. Once I have built up a bit I can add to training days if I can.
Title: Re: Two Hands Two Feet
Post by: Coges on April 10, 2016, 01:02:09 am
Another recommendation, about kcals:
Don't go for a standard daily kcal income, go for a standard daily deficit. Eating e.g. 1500kcals will work, but it will be harder to track if it worked and how much it worked. Plus if you sit or your butt one day 1500 is more than enough but if you run a half marathon 1500 is not even good for breakfast. Going the other way, e.g. eating 500kcals less than spent would be 100% measurable and also makes you sure you get the needed nutrients.

They way i'd do it ( the way i actually do it, lol ) is:
1) Get the TDEE that all those calculators give, for a sedentary lifestyle.
2) If you have the luxury, consume those exact calories for a couple of weeks. Correct the TDEE accordingly ( e.g. if you lose 1 kg, in 2 weeks, say it is 70% fat, so you lost 5000kcals in 14 days, so your TDEE is 350 kcals less than what you thought ).
3) Now use the established and verified personal no-workout-TDEE and each day add your activity kcals. Add only the major staff, the 'average day' stuff are already included in the previous steps. Ain't difficult, there are tables for everything that is worth counting. E.g. don't add anything i you had to walk 3 floors stairs , but if you go trekking or hiking, add it.

I know my BMR is around 2,100 so my TDEE would be around 2,500-600. The rest of that process sounds kinda complex/time consuming haha.

I went through cut about 2 years ago and just ate 2,100 on training days and 1,900 on rest days training 4 days a week. Lost weight probably a little too fast though and lost heaps of muscle in the process. From memory I lost just over 1kg a week. This time I will aim for 1kg a fortnight which should be pretty easy and I would expect a couple to go down in the first week or so.

I'm sceptical on tracking activity though. Some days I can train and the heart goes through the roof and others it's hardly raised. Same with cardio/sports/hapkido. I see too many trackers overestimating the effort. I think for me I'll just keep it rather simple for me. Baby steps at first and if I need to get more complex later down the track I can.
Title: Re: Two Hands Two Feet
Post by: vag on April 10, 2016, 02:06:36 pm
Fair, my main point(s) were to use a kinda verified BMR/TDEE and also not to use the same caloric input every day but adjust it on activity. I see you've got them locked already so it's all fine.
Agree about activity calculators. I only add specific bulky activities. I use 1800-1900 BMR so 2000-2100 TDEE. Then add bulky chunks of calories per activities, my activities are standard so its simple, e.g. 250kcal per hour of normal gym , 500 per hour for GPP gym , 600 per hour for full court bball , 300 per hour for light jogging/shooting around , 500 per hour for tempo/intervals work and so on. Calculating all daily activity from tables, for every little thing you do, is plain stupidity and madness combined :D
Title: Re: Two Hands Two Feet
Post by: Coges on April 10, 2016, 07:58:17 pm
Fair, my main point(s) were to use a kinda verified BMR/TDEE and also not to use the same caloric input every day but adjust it on activity. I see you've got them locked already so it's all fine.
Agree about activity calculators. I only add specific bulky activities. I use 1800-1900 BMR so 2000-2100 TDEE. Then add bulky chunks of calories per activities, my activities are standard so its simple, e.g. 250kcal per hour of normal gym , 500 per hour for GPP gym , 600 per hour for full court bball , 300 per hour for light jogging/shooting around , 500 per hour for tempo/intervals work and so on. Calculating all daily activity from tables, for every little thing you do, is plain stupidity and madness combined :D

Yeah that makes sense. I'm partially retarded/obsessive when I do this stuff so I'm trying to make it as simple as possible. I figure I'll know within 2 weeks whether or not I'm getting any traction and if I need to get more specific.
Title: Re: Two Hands Two Feet
Post by: Coges on April 11, 2016, 08:04:39 pm
11/04/16

Total Cals- 2,522
P- 192g
C- 185g
F-  92g

Missed the macros a little but I'm not too unhappy with the day of eating. No junk which is a good start.
Title: Re: Two Hands Two Feet
Post by: Coges on April 11, 2016, 08:04:59 pm
12/04/16- 5am
BW- 94 (won't measure again till next week)

Chins-
bw x 3, 3
+5 x 6, +2.5 x 6, bw x 5

OHP-
bar x 8, 40 x 3
50 x 6, 45 x 7, 40 x 7

DB Row-
35 x 6, 32.5 x 8, 30 x 10

Incline Flyes-
12.5 x 15 + 3, 3, 3

Lateral Raises-
10 x 15, 11, 11

Some progress from last week. Got the 6 reps I was after on both chins & OHP so will increase the weight  next week. Taking 3 mins rest between working sets on the first three exercises really makes a difference. I have found it hard to sit for so long between sets but getting progress is convincing me quickly.
Title: Re: Two Hands Two Feet
Post by: Coges on April 14, 2016, 07:48:19 pm
12/04/2016
Total Cals- 2,495
P-209
C- 237
F- 70

13/04/2016
Total Cals- 2,847
P- 181
C- 194
F- 137

14/04/2016
60 min fasted walk

Total Cals- 2,526
P- 192
C- 170
F- 96

15/04/2016- 5am

Incline Bench-
bar x 10, 40 x 5
65 x 6, 60 x 8, 55 x 10

Bench-
75 x 4, 67.5 x 6, 60 x 8

Cable Rows-
77 x 12 x 3, 3, 3, 3
(stick with same weight next week)

Incline DB Curls-
15 x 4, 12.5 x 6, 10 x 8
(reduce weight next week- or preferably switch to BB curls)

Skull Crushers-
35 x 10, 10, 8
(for some reason at the exact time I went to do tri pushdowns the four stations were all being used. look over 2 mins later and it's all clear)

Focus here is on building the incline bench and I felt strong. I think my all time max on incline is 75 x 5 which was a shaky 5 at the time. Feels like it's building nicely though.

*Have miscalculated a few days worth of food and have ended up being a bit over. Not to worry. Will just reduce a bit more from here on in.
Title: Re: Two Hands Two Feet
Post by: Coges on April 14, 2016, 07:57:42 pm
In other news, it seems I'm playing ball again.... :D

Was speaking yesterday to the guy who runs the team I used to play for and they've got 2 teams going on for the next season that starts in 5 weeks. They've got a decent squad and it looks like I will rotate in and potentially play 3 of every 4 weeks which should be ok. As much as I've tried to finally quit ball and focus on other things it always seems to drag me back in. Going to see if I can run ball and Hapkido at the same time and see how the body holds up. 

So...I've got about 5 weeks to make sure the body is good to run.
Title: Re: Two Hands Two Feet
Post by: maxent on April 14, 2016, 11:28:45 pm
^good stuff.
Title: Re: Two Hands Two Feet
Post by: Coges on April 15, 2016, 12:05:04 am
^good stuff.

Mate it's hearing guys like you talk about playing and wanting to improve that generally gets me back in the basketball frame of mind. I've also been hanging to jump lately which is generally a good sign for me.
Title: Re: Two Hands Two Feet
Post by: Coges on April 17, 2016, 08:41:59 pm
18/04/16
BW- 93.1

Going down despite some questionable eating over the weekend. I'm not straying too far from the plan though which is something though. Would like to get down to 90ish prior to playing ball just to give the joints some relief.

Have also been reading the Kelly Starrett book Ready to Run the last few days. I like the idea of running and if I can do it more pain free then I'm definitely in. One big takeaway already is neutral foot position. I've been paying attention to this lately and while I'm not exactly duck walking there's a definite turn out of the toes when I walk and stand. Am consciously working on correcting this one. 
Title: Re: Two Hands Two Feet
Post by: Raptor on April 18, 2016, 03:17:04 am
Have also been reading the Kelly Starrett book Ready to Run the last few days.

Is it a good read?
Title: Re: Two Hands Two Feet
Post by: LBSS on April 18, 2016, 09:34:10 am
be careful with kelly starrett. he's full of great information and exercises, but he's also a postural purist: it's easy to come away from his videos and books thinking that if you can't do things with what he deems to be platonically ideal form, you're putting yourself in danger or at least not measuring up. there's no evidence to support that, at all.

i've posted this review of "becoming a supple leopard" before, but it bears re-posting: http://www.exercisebiology.com/index.php/site/articles/becoming_a_supple_leopard_by_kelly_starrett_book_review/.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 18, 2016, 09:37:37 am
Agreed. Still, you can learn a lot from him. He has that fake-crossfit face, though, to me at least.
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2016, 09:48:49 am
Have also been reading the Kelly Starrett book Ready to Run the last few days.

Is it a good read?

I'm about a third in so far and it makes sense. It's still got the postural stuff from supple leopard but it's also got heaps of stuff that's been put out before by guys like Kelly Baggett. Become forefoot dominant, engage glutes, rely less on massive spongy shoes, etc. The "mobilisations" so far are general common ones. Couch stretch, etc. I'll post up a more detailed review once I've finished it.
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2016, 09:51:11 am
be careful with kelly starrett. he's full of great information and exercises, but he's also a postural purist: it's easy to come away from his videos and books thinking that if you can't do things with what he deems to be platonically ideal form, you're putting yourself in danger or at least not measuring up. there's no evidence to support that, at all.

i've posted this review of "becoming a supple leopard" before, but it bears re-posting: http://www.exercisebiology.com/index.php/site/articles/becoming_a_supple_leopard_by_kelly_starrett_book_review/.

Yes I remember that article. The posture/sitting stuff is more about shortening the hip flexors and creating a less than ideal running form than about creating a dangerous postural environment so far.

It's funny though. i've been paying attention to my feel and trying to remain neutral and my glutes are certainly more active. Maybe just an awareness thing that I'm thinking about it more but the hips definitely feel more on cue than before. I had a look around when I was picking up my son from school today and the amount of people who stood with their feet out at 45 degrees is amazing.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 18, 2016, 09:56:35 am
Feet at 45? Sounds like a hamstring imbalance of some sort. I remember when Nightfly use to have it and we talked about this very issue with Lance back then.
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2016, 10:13:12 am
Feet at 45? Sounds like a hamstring imbalance of some sort. I remember when Nightfly use to have it and we talked about this very issue with Lance back then.

Next time you're out in public just take notice of how people stand and walk. It's truly weird.
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2016, 10:17:17 am
18/04/16- 2pm
BW- 93.1

Weighted Chins-
bw x 5, 3
+6.25 x 6, bw x 8, bw x 6

OHP-
bar x 10, 40 x 3
52.5 x 4, 47.5 x 6, 40 x 8

DB Rows-
35 x 6, 32.5 x 8

Lateral Raise-
10s x 15, 15

Had to cut it a bit short today but feeling good about the chins. Not sure if I do this all the time but I was gripping the bar as hard as possible. I know it's a no-brainer on all exercises but not sure I really do it. Certainly am from now though.

Not going to post daily cals anymore. As long as I get 200ish+ protein and work at a deficit I'll be happy.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 18, 2016, 11:37:03 am
Feet at 45? Sounds like a hamstring imbalance of some sort. I remember when Nightfly use to have it and we talked about this very issue with Lance back then.

Next time you're out in public just take notice of how people stand and walk. It's truly weird.

They're probably having sex while I don't. That's gotta be the explanation.
Title: Re: Two Hands Two Feet
Post by: LBSS on April 18, 2016, 01:20:03 pm
you turn out your feet during sex?
Title: Re: Two Hands Two Feet
Post by: Dreyth on April 18, 2016, 02:28:29 pm
feet turn out? here's an incredible article on that subject, and its very easy to ingest past the first part:

https://b-reddy.org/2013/05/09/talking-about-hip-retroversion/
Title: Re: Two Hands Two Feet
Post by: Raptor on April 18, 2016, 03:07:14 pm
you turn out your feet during sex?

Why do you ask me questions I have no answer to? :D
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2016, 11:05:36 pm
you turn out your feet during sex?

Why do you ask me questions I have no answer to? :D

And in public? I'm living in the wrong country...or maybe the right country depending on how you look at it.
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2016, 11:50:13 pm
feet turn out? here's an incredible article on that subject, and its very easy to ingest past the first part:

https://b-reddy.org/2013/05/09/talking-about-hip-retroversion/

Easy to ingest you say  :o
Haha. Nah it wasn't too bad. Just did both those tests he talks about and I seem to pass.
Title: Re: Two Hands Two Feet
Post by: Coges on April 19, 2016, 08:05:43 pm
20/04/16- 5am

Big warm up-
hanging (30s), skipping (100 reps), banded ankle distraction, banded hip distraction, hip mob circuit, pigeon stretch

Goblet squat- 20kg x 10, 5, 5
SL Box jumps- 3, 3, 3

Squat-
bar x 8, 60 x 5, 80 x 3, 100 x 4

High Pulls-
bar x 8, 40 x 5, 60 x 3

Panda Pulls-
80 x 3

DL-
100 x 3, 130 x 1, 120 x 3

Smith Machine Calf Raises-
110 x 15, 15

Calf stretch, pigeon stretch, hanging 30s

Felt pretty good. Left hip is sore which is weird but at least it's not the right hip which has constantly been a problem. Goblet squats leading into back squats were great. Really glute focused instead of the normal TFL taking over.
High and Panda pulls felt awesome. Finally felt some power coming back.

Thinking of keeping leg day like then then adding another with front squats and maybe hang power snatch or something. Something more explosive and refreshing rather than grueling.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 20, 2016, 02:56:53 am
You squat high bar?
Title: Re: Two Hands Two Feet
Post by: Coges on April 20, 2016, 07:56:38 pm
You squat high bar?

Yeah attempting to. Have never felt comfortable with the low bar setup although I've never really put any effort into learning it.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 21, 2016, 03:07:57 am
Hm... yeah I guess the goblet squats can help make the glutes fire better in the high bar squat... something to think about.
Title: Re: Two Hands Two Feet
Post by: Coges on April 21, 2016, 08:19:09 am
Hm... yeah I guess the goblet squats can help make the glutes fire better in the high bar squat... something to think about.

Actually helped more than I would have thought. Really helped me sit back into the squat.
Title: Re: Two Hands Two Feet
Post by: Coges on April 21, 2016, 07:32:57 pm
Measured BW yesterday. 91.8. First time under 92 for quite some time. Really want to be below 90 for my first ball game in 4 weeks. Haven't been below 90 since 2010 where I was 89.3 and 13%bf. Definitely more muscle now but will be interesting to see how low I need to go to get to 10%.

22/04/16- 5am training

Quick Warm up

Incline Bench-
bar x 10, 40 x 5, 60 x 1
70 x 5, 70 x 4, 60 x 8- stuffed up here. 2nd set was meant to be 62.5. Walked around for nearly 3 mins trying to find the 1.25kg plates and could only find 1. Walked back as my timer was running out and ended up grabbing the two 5's I had just taken off and put them back on.  :uhhhfacepalm:

Bench-
75 x 4, 67.5 x 6, 60 x 8
Finally found the 1.25's

Cable Rows-
station was way too busy. skipped altogether

BB Curls-
40 x 6, 35 x 8, 30 x 10

Tricep Rope Pushdown-
74 x 6, 68 x 8, 64 x 6

KB Swings-
20kg x 10 EMOM for 10 mins

Who knows why I decided to do swings at the end of my upper body workout without a warm up  :pissed:. Wasn't my smartest idea and I twinged my right hammy as a result. Doesn't feel too bad but I'll be nursing it over the next few days. 
Title: Re: Two Hands Two Feet
Post by: Coges on April 22, 2016, 12:16:41 am
"It's very easy for the limitless pursuit of strength to limit the progress of speed. Weightlifting is an adjunct to speed training, not an end in itself" Charlie Francis.

Just going to leave this here as a reminder to myself. Need to remember why I'm training in the first place.
Title: Re: Two Hands Two Feet
Post by: Coges on April 25, 2016, 08:51:51 pm
25/04/2016- 2pm
BW- 91.7

No warm up

Chins-
bw x 5, 3
+7.5 x 5, bw x 6, 5

OHP-
bar x 10, 40 x 3
52.5 x 5, 47.5 x 6, 42.5 x 8

Single arm lateral raise-
10 x 10, 10

Ab Circuit- 5 mins

Trained at home with the kids running around my feet. Chins feeling ok but I was doing them on the barbell set at the highest notch on my rack which involves my knees touching the ground just prior to full hang. My easier to do them on a higher bar but whatever.

Did a heap of SMR in the evening. Still don't know why I don't do that more often.

Have been reading a heap of older Charlie Francis material. Super interesting. Also rereading VJB2. I really need to pay more attention to things the first time around. Picking up a lot I never got or forgot from the first time I read it.
Title: Re: Two Hands Two Feet
Post by: Coges on April 25, 2016, 08:54:25 pm
Also, have noticed quite a few guys toting eccentric/iso bulgarian split squats for vert development especially in SL jumpers. Something to do with force absorption. Like a 3 sec eccentric/2-3 sec iso. Am interested to give it a try and embrace the soreness.
Title: Re: Two Hands Two Feet
Post by: Coges on April 26, 2016, 09:58:13 pm
Missed the gym this morning but had a nice drop in weight. 90.1 which is a long term PR.

Eating has been on and off though. Haven't been getting enough protein which is my focus for the next few weeks.
Title: Re: Two Hands Two Feet
Post by: Coges on April 28, 2016, 12:15:48 am
Finally got myself a plan sorted to take me into the new ball season starting in 4 weeks. Pretty much ripped from VJB2 and the intermediate general template with my own upper body days.

Phase 1:
Upper Session A:
Weighted Chins- RPT- 4-6, 6-8, 8-10)
Standing Press- RPT- 4-6, 6-8, 8-10)
DB Rows- RTP- 4-6, 6-8, 8-10
Incline Flyes- Rest Pause
Lateral Raise- 3x10-15

Lower Strength Session A:
Depth Drop- 4x5 (26"box)
Jump Squat- 4x5 (bar only- pause and reset)
Squat- 8x1@90%
BSS- 2x8-10 (slow ecc & iso pause)
RDL- 2x6-10
Calf Raise- 3x20

Upper Session B:
Incline Press- 4-6, 6-8, 8-10
Bench- 4-6, 6-8, 8-10
Cable Rows- 12-15 + 4x3-5
BB Curls- 4-6, 6-8, 8-10
Rope Pushdown- 4-6, 6-8, 8-10

Lower Session B:
Depth Drop- 4x5
Jump Squat- 4x5 (bar only- pause and reset)
Squat- 4x6-8
RDL- 3x6-10
BSS- 2x6-8 (slow ecc & iso pause)

Explosive Workout:
Depth Jump- 4x5
Rhythmic Jump Squat- 4x4@20% of max squat
Pause Box Squat- 6x2@60, 65, 70, 70, 65, 60% of 1RM
RDL- 2x8-10
Calf Raises- 3x15-20

Phase 1 is only 2 weeks long. Phase 2 is 2 weeks and has an explosive focus and phase 3 is a 2 week peaking phase.

Phase 1 all up will look like this:
Sun- Upper A
Mon- lower strength A
Wed- Upper B
Fri- lower strength B
Sun- Upper A
Mon- Explosive lower
Wed- Upper B
Fri- Lower strength A
Sun- Upper A
Mon- Lower strength B

TM Sprints after each lower body and conditioning of some sort to be done after each upper body workout.

Will run this for the six week period then look for a setup to be able to add bounds/broad jumps in.

Let me know if I've missed anything. 
Title: Re: Two Hands Two Feet
Post by: Coges on April 30, 2016, 09:03:41 am
30/04/16- 11am training
BW- 91.3

Decided to do some testing prior to starting the new program. Needed to know a decent level to base my squat singles and also wanted to test my SVJ and 1 step VJ.

Skipping, shoulder disclocations, hip opener

Squat-
bar x 10, 60 x 5, 90 x 3
110 x 1
pretty easy single- wearing knee sleeves for top 2 sets. figured I might as well wear them for all squatting now

Incline Bench-
bar x 15, 50 x 3
72.5 x 3, 67.5 x 5, 60 x 5
felt kinda weak but it's still progress and I'm only 2.5kg off all-time PR levels at what will be a lower bodyweight too.

SVJ- this sucked. 21". First time properly jumping since December and it showed. I've done box jumps etc but no normal jumping. Just looks lazy, weak and wrong. I stretched the shit out of my hip flexors and actually jumped worse 2nd time round.
http://www.youtube.com/watch?v=whmM_gov2p0

1 step VJ- this sucked too. 24". Felt wrong and uncoordinated.
http://www.youtube.com/watch?v=lTVEfPl2_hU

The good news out of all of this is there's huge upside. I only need a 20" VJ to touch the rim and 26ish to dunk so with some work and practice there should be some good improvements.
I am looking forward to the program and practicing some jumps. The ideal is for a repeatable low 32-34" in game RVJ (1 ft or 2) which would basically mean elbow to ring. I am confident of some nice short term gains just from practicing and jumping again and combined with whatever program I'm doing I am hoping for another 4-6. Along with actually being fit/in basketball shape for once in my life would be a great result.

New season starts in 3.5 weeks but realistically I'm aiming for the summer season to peak with both fitness and VJ.

*Edit- In case you're wondering how I came to those numbers I'm putting chalk on my hands and measured afterwards.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 30, 2016, 09:07:27 am
You should reach up with your arms high, get on your toes, then compress and jump to get really high off standing vert. You're not using your arms at all IMO.
Title: Re: Two Hands Two Feet
Post by: Coges on April 30, 2016, 09:33:18 am
Yeah agree 100%. I've never been good at the SVJ but I guess it's time to practice.
Title: Re: Two Hands Two Feet
Post by: Raptor on April 30, 2016, 10:01:53 am
Well, it really depends on your strength, I guess. That will dictate the form.

Here's me in 2011, when I was weaker (ball in hand):

http://www.youtube.com/watch?v=6-NYUQTIkQo

Here's me in 2015, "stronger" (but also heavier):

http://www.youtube.com/watch?v=FUz2CQSNhxs

But what I really mean is this (disregard my arms going to the sides, I'm inflexible):

http://www.youtube.com/watch?v=KiguBfu2aNU
Title: Re: Two Hands Two Feet
Post by: LBSS on April 30, 2016, 10:59:07 am
yeah the lack of arm swing is the first thing that sticks out. also there is some evidence that a deeper dip can lead to a higher jump. might be worth practicing bigger amplitude. here's me a few months ago, for another comparison:

http://www.youtube.com/watch?v=0m58wrf99BA

one thing i'd say, though, is that you should not focus overly much on SVJ. it can be an okay training tool for practicing triple extension and for RFD but it's not gonna help your RVJ as much as practicing RVJ. that may sound obvious, but i think i spent too much time on SVJs even as recently as a few months ago. haven't done an ME SVJ in weeks and i don't miss it.
Title: Re: Two Hands Two Feet
Post by: Coges on April 30, 2016, 06:45:52 pm
yeah the lack of arm swing is the first thing that sticks out. also there is some evidence that a deeper dip can lead to a higher jump. might be worth practicing bigger amplitude. here's me a few months ago, for another comparison:

http://www.youtube.com/watch?v=0m58wrf99BA

one thing i'd say, though, is that you should not focus overly much on SVJ. it can be an okay training tool for practicing triple extension and for RFD but it's not gonna help your RVJ as much as practicing RVJ. that may sound obvious, but i think i spent too much time on SVJs even as recently as a few months ago. haven't done an ME SVJ in weeks and i don't miss it.

Looking back lack of arm swing was the standout. There's also no urgency to the jump which is why I thought it looked lazy. No fast dip, etc.

Yeah as my goals are game related I probably won't spend too much time on it but I do spend a lot of the game rebounding under the rim so a decent SVJ is probably still important for me.

*Edit- forgot to mention the dip. Will give the deeper dip a try next time. That one would definitely be a learned movement for me.
Title: Re: Two Hands Two Feet
Post by: Coges on May 01, 2016, 06:48:42 pm
1/05/16- 11am

Hanging, skipping, shoulder dislocations

Chins-
bw x 5, 3
+10 x 6  :personal-record:, bw x 6, 5

Standing Press-
Bar x 10, 40 x 3
55 x 4 (Rep PR), 50 x 5, 45 x 6

DB Row-
37.5 x 6, 32.5 x 8, 30 x 10

Incline DB Flyes
10 x 15 + 5, 5, 5, 5, 2 (20s rest after first set)

Lateral Raise
10 x 10, 10, 6

Interesting workout. Got 6 reps on chins with additional 10kgs which is a nice PR but the drop off was pretty quick. Same with pressing. Initial set was pretty good but drop off was huge.
Title: Re: Two Hands Two Feet
Post by: Coges on May 01, 2016, 06:55:30 pm
2/5/16 5am

Big warm up-
skipping, hanging, ankle & hip distraction, tke's, pigeon stretch

Depth Jump Drop (60cm/23" box)
4x5

Jump Squat- bar only
4x5

Squat-
bar x 10, 60 x 5, 80 x 3
100 x 1 x 8 (felt strong. wearing knee sleeves. feel like this could go to 120-130 in a relatively short period of time)

BSS-
20kg x 6, 6 (2sec ecc / 2sec iso - these were a bitch!!!)

RDL-
80 x 6 x 2

Was meant to do calf raises but there was douche level central all over the smith machine and anything to do with the gym this morning. Bunch of wannabe bodybuilders using it as a leaning post while they rested between sets of checking out their abs.

*Edit- Depth drop not depth jump
Title: Re: Two Hands Two Feet
Post by: LBSS on May 01, 2016, 07:39:51 pm
fast armswing, fast dip. look at seifullaah's signature. speed comes from the arm.
Title: Re: Two Hands Two Feet
Post by: Coges on May 01, 2016, 10:21:52 pm
fast armswing, fast dip. look at seifullaah's signature. speed comes from the arm.

Really good quote. Thanks for pointing it out.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 02, 2016, 02:11:29 am
I second LBSS & raptor; aggressive arm swing.

and more aggressiveness in the runup would probably help, but, you're also jumping at a wall.. that's enough to subconsciously slow you down I imagine. Any way you could jump @ something else? maybe bball hoop/backboard/rim? You can get more accurate measurements against a wall, using tape and such.. but, it also causes some inhibition in the runup/plant/jump.

nice tho, hope to see some great results over the summer.

pc!
Title: Re: Two Hands Two Feet
Post by: Leonel on May 02, 2016, 03:59:30 am
How is your knee able to cope with this kind of stress... I thought that you had a pretty good plan how you want to go about "rebuilding" your whole body and focus on losing weight, getting more fit etc. and now all of a sudden you're doing depth jump and jump squats twice a week and heavy squat singles eventhough you wanted to work on improving your overall squatting/movement patterns. When you ask me all this is just asking for another injury... going into such a program pretty much unprepared and kinda hurt. Besides that you're doing depth jumps from a 23" box when your max svj is 21". I don't know if I would call these athletic/strength levels intermediate to be honest.
Title: Re: Two Hands Two Feet
Post by: Coges on May 02, 2016, 06:53:30 am
I second LBSS & raptor; aggressive arm swing.

and more aggressiveness in the runup would probably help, but, you're also jumping at a wall.. that's enough to subconsciously slow you down I imagine. Any way you could jump @ something else? maybe bball hoop/backboard/rim? You can get more accurate measurements against a wall, using tape and such.. but, it also causes some inhibition in the runup/plant/jump.

nice tho, hope to see some great results over the summer.

pc!

Yeah that's a good point. I was definitely jumping into the wall on the running jumps which was awkward. I was just there and figured I'd test before I started training but have plenty of courts near me that I can use next time.
Title: Re: Two Hands Two Feet
Post by: Coges on May 02, 2016, 07:07:05 am
How is your knee able to cope with this kind of stress... I thought that you had a pretty good plan how you want to go about "rebuilding" your whole body and focus on losing weight, getting more fit etc. and now all of a sudden you're doing depth jump and jump squats twice a week and heavy squat singles eventhough you wanted to work on improving your overall squatting/movement patterns. When you ask me all this is just asking for another injury... going into such a program pretty much unprepared and kinda hurt. Besides that you're doing depth jumps from a 23" box when your max svj is 21". I don't know if I would call these athletic/strength levels intermediate to be honest.

Mate good point. I may have unintentionally mislead you though. I wrote depth jumps instead of depth drops by mistake. The guidelines I have for the depth drops was your highest running vert which for me is 24 so it's right in that range.

As far as squatting and movement patterns are concerned you are completely right. I desperately want to improve them. I squatted 110 for an easy single on Saturday. I squatted for 8 singles at 100 today which was again pretty easy. I am super conscious of the movement and enforcing good patterns.

Tbh I have lost nearly 6kg since December and just under 4 in the last month so I'm well on my way. In my meeting with the surgeon back in Feb he said that I could go back to doing whatever I was doing previously but had to avoid heavy loading of the legs 2 days in a row. I decided to take a more cautious approach to ensure my long term viability. The main thing I will do is go by feel. If the knee flares up I'll back it off. If not then I'm good to go.
Title: Re: Two Hands Two Feet
Post by: Coges on May 03, 2016, 01:07:43 am
Holy glute soreness!!! Assuming BSS are to blame. Feeling good though. Little to no knee soreness after yesterdays training which is a great sign.

I have had a lot of hip flexor/tfl soreness lately and I believe I finally figured out the issue. More to the point I noticed last week that I have been slipping back into some serious anterior pelvic tilt. Just adjusting that as I go has made a huge difference to my hip soreness and flexibility.
Title: Re: Two Hands Two Feet
Post by: Raptor on May 03, 2016, 02:30:45 am
Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.
Title: Re: Two Hands Two Feet
Post by: maxent on May 03, 2016, 03:18:47 am
Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.

Yeah that's interesting. I have the same experience with BSS - years back when I tried them -- wicked glute DOMS. Which makes me think i may have missed a trick in not trying doing BSS while focusing on PC redevelopment this year. But will revisit. Next year i want glutes so big you can see them from the front. Or however the lyric goes :P
Title: Re: Two Hands Two Feet
Post by: Raptor on May 03, 2016, 03:39:36 am
Absolutely. Go for it. Heck, I would even use them as main lifts.
Title: Re: Two Hands Two Feet
Post by: Coges on May 03, 2016, 07:19:00 pm
I swear my knees feel more stable after doing them but it may be too early to tell. Definitely more aware of glutes and hams. Was resting in a bw squat last night and could feel glutes and hams the entire time.
Title: Re: Two Hands Two Feet
Post by: Coges on May 03, 2016, 07:25:06 pm
04/05/16- 5am
BW- 91.4

Warm Up-
Skipping, shoulder dislocations

Incline Bench-
Bar x 15, 40 x 5, 50 x 3
72.5 x 3, 67.5 x 4, 60 x 6

Bench-
70 x 4, 60 x 8

Cable Rows-
77 x 12 + 3, 3, 3

This morning completely sucked!!! Felt pretty good when I got up but got to the gym and was tripping over the skipping rope way more than usual and just felt out of it. Couldn't get upper back tight on bench and definitely missed a few reps on incline which has been progressing ok. Was meant to do curls, tri pushdowns and some cardio but I cracked it and went home and back to bed. Was back in bed by 6am but probably only got another 15 mins of sleep. Have had disrupted sleep the last few weeks with the kids. Will aim to get more and up my protein intake and see if that makes a difference.

Title: Re: Two Hands Two Feet
Post by: Coges on May 04, 2016, 02:56:11 am
Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.

Have you found the glute soreness to be productive though? As in does it translate into gains either in strength or muscle? Or is it just a pain in the ass  ;D (pun intended).
Title: Re: Two Hands Two Feet
Post by: Raptor on May 04, 2016, 03:37:30 am
I can't respond in any way. Impossible to determine. At least you know "something" is happening in the glutes, some metabolic stress or whatever.

I used to jump well with glute soreness because feeling that pain would make me more aware of the glutes and was able to better squeeze them voluntarily, because I would get some feedback on the amount of tension I could generate.
Title: Re: Two Hands Two Feet
Post by: gukl on May 04, 2016, 09:13:06 am
if nothing else, having mega sore glutes is cool because it makes you conciously aware of their activation all the way through the day, from getting out of bed to hitting the squat rack...and glute activation is always welcome.

like when i have sore VMOs, my knee's always feel better
Title: Re: Two Hands Two Feet
Post by: Coges on May 04, 2016, 08:04:47 pm
Maybe that's the secret sauce. Aside from any strength gains you get that awareness that's required for everything.

Hey gukl, what's the thing that gives you VMO soreness the most?
Title: Re: Two Hands Two Feet
Post by: gukl on May 04, 2016, 08:30:22 pm
Maybe that's the secret sauce. Aside from any strength gains you get that awareness that's required for everything.

Hey gukl, what's the thing that gives you VMO soreness the most?

probably deep high rep high bar squats!
Title: Re: Two Hands Two Feet
Post by: Raptor on May 05, 2016, 02:25:46 am
What about front squats or leg presses? (high volume)

In fact, it came into my mind right now to do partial ROM leg presses, but the other way around - from full depth to parallel and back to full depth. I wonder what would happen in terms of soreness and where.
Title: Re: Two Hands Two Feet
Post by: gukl on May 05, 2016, 04:57:32 am
What about front squats or leg presses? (high volume)

In fact, it came into my mind right now to do partial ROM leg presses, but the other way around - from full depth to parallel and back to full depth. I wonder what would happen in terms of soreness and where.

front squats yea - 10+ reps on front squats are super uncomfortable though. 'cyclist squats' with heels really elevated are good also. and then with all the squat variations you can do 1 and 1/3 squats which is basically as you describe the partial leg press.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 05, 2016, 08:58:14 am
pistols also get the VMO if you're doing 'em right. i have to do a LOT of pistols to get sore, though.
Title: Re: Two Hands Two Feet
Post by: T0ddday on May 07, 2016, 03:01:54 pm
if nothing else, having mega sore glutes is cool because it makes you conciously aware of their activation all the way through the day, from getting out of bed to hitting the squat rack...and glute activation is always welcome.

like when i have sore VMOs, my knee's always feel better

Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.

Have you found the glute soreness to be productive though? As in does it translate into gains either in strength or muscle? Or is it just a pain in the ass  ;D (pun intended).

I don't think there is necessarily a direct benefit to any muscle being sore and you can definitely make gains in size and strength without soreness...

However, soreness indicates activation - and as we know DOMS is much easier to trigger in a muscle that hasn't been stretched under tension for awhile (think of the soreness you get after a long layoff or the first time you lift).   So if you are doing squats frequently for years and suddenly you move your foot placement or depth and you experience new soreness that's an indicator that despite doing this compound lift for years you were to some degree inactive in that muscle...

It's kind of shocking to me that two people can do the same compound movements and have completely different muscle activation patterns.  For those of us that have recovered from injury this is often a problem.  Additionally, you are going to have a personal bias for your movement patterns that depends on many factors and is probably not necessary to change completely...  However, adding another muscle (previously inhibited and inactive) to a movement can be an absolute game changer when it comes to injury prevention and to some extent performance.

In my case I really struggle to activate my quads.  Sprinting, squatting, deadlifts, front-squats, jumping, etc.  even after a long layoff result primarily in glute soreness, hamstring soreness, and even abdominal and calf soreness before quad soreness...  Unsurprisingly I don't have very strong quads and can suffer from jumpers knee because despite being inactive you will use your quads isometrically as breaks for landing or stopping as you have no other movement pattern with which to accomplish this***. 

The solution to this lack of activation is usually isolation work for the inactive muscle.  It really depends the level of inactivation - after surgery when it's completely inhibited this won't work as you can't even voluntarily activate it - so EMS stimulation can be used to get it firing again.   The absolute best thing you can do is find a closed chain exercise that still isolates the inactive muscle.  For the VMO/patellar tendon single leg eccentric pistols on a slant board are one of the best exercises you can do - like Gukl when I do these and feel sore in my quads (the only way I ever do) I also have less knee pain.  Skater jumps with an emphasis on the twisting can help people activate glute medius - which is a common inactive muscle. 

Try to keep your activation exercises higher rep and a little bit less intense if possible - you are going for muscle/strength alone with activation but remember this is a previously inactive pattern so the tendon that bears the load in this pattern might easily get overworked if intensity is too high...

*** Wanted to note that despite the fact that quads are our primary breaks I talked to a coach that has video of athletes who are so glute dominant that they find ways to get around this slightly...  When landing from a two footed jump you will see quad dominant athletes safely land without locked knees and descend into a squat to handle the shock...  Others will land with a fixed knee angle and bend the back and stretch the hamstrings on landing - I tend to do this and it's probably one of the more unsafe landings you can do...   Additionally, some sprinters will attempt to slow themselves by actually dragging their toe on the ground which will send shock on the tibialis and to the hips to keep some of the breaking force off the quads... A large price to pay and one of the many reasons why "quad-dominant" is not necessarily always a bad thing...  Ideally we should be both quad and hip-aware and able to use our hips to finish explosive movements and our quads to allow us not to get hurt... 
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2016, 08:59:03 pm
if nothing else, having mega sore glutes is cool because it makes you conciously aware of their activation all the way through the day, from getting out of bed to hitting the squat rack...and glute activation is always welcome.

like when i have sore VMOs, my knee's always feel better

Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.

Have you found the glute soreness to be productive though? As in does it translate into gains either in strength or muscle? Or is it just a pain in the ass  ;D (pun intended).

I don't think there is necessarily a direct benefit to any muscle being sore and you can definitely make gains in size and strength without soreness...

However, soreness indicates activation - and as we know DOMS is much easier to trigger in a muscle that hasn't been stretched under tension for awhile (think of the soreness you get after a long layoff or the first time you lift).   So if you are doing squats frequently for years and suddenly you move your foot placement or depth and you experience new soreness that's an indicator that despite doing this compound lift for years you were to some degree inactive in that muscle...

It's kind of shocking to me that two people can do the same compound movements and have completely different muscle activation patterns.  For those of us that have recovered from injury this is often a problem.  Additionally, you are going to have a personal bias for your movement patterns that depends on many factors and is probably not necessary to change completely...  However, adding another muscle (previously inhibited and inactive) to a movement can be an absolute game changer when it comes to injury prevention and to some extent performance.

In my case I really struggle to activate my quads.  Sprinting, squatting, deadlifts, front-squats, jumping, etc.  even after a long layoff result primarily in glute soreness, hamstring soreness, and even abdominal and calf soreness before quad soreness...  Unsurprisingly I don't have very strong quads and can suffer from jumpers knee because despite being inactive you will use your quads isometrically as breaks for landing or stopping as you have no other movement pattern with which to accomplish this***. 

The solution to this lack of activation is usually isolation work for the inactive muscle.  It really depends the level of inactivation - after surgery when it's completely inhibited this won't work as you can't even voluntarily activate it - so EMS stimulation can be used to get it firing again.   The absolute best thing you can do is find a closed chain exercise that still isolates the inactive muscle.  For the VMO/patellar tendon single leg eccentric pistols on a slant board are one of the best exercises you can do - like Gukl when I do these and feel sore in my quads (the only way I ever do) I also have less knee pain.  Skater jumps with an emphasis on the twisting can help people activate glute medius - which is a common inactive muscle. 

Try to keep your activation exercises higher rep and a little bit less intense if possible - you are going for muscle/strength alone with activation but remember this is a previously inactive pattern so the tendon that bears the load in this pattern might easily get overworked if intensity is too high...

*** Wanted to note that despite the fact that quads are our primary breaks I talked to a coach that has video of athletes who are so glute dominant that they find ways to get around this slightly...  When landing from a two footed jump you will see quad dominant athletes safely land without locked knees and descend into a squat to handle the shock...  Others will land with a fixed knee angle and bend the back and stretch the hamstrings on landing - I tend to do this and it's probably one of the more unsafe landings you can do...   Additionally, some sprinters will attempt to slow themselves by actually dragging their toe on the ground which will send shock on the tibialis and to the hips to keep some of the breaking force off the quads... A large price to pay and one of the many reasons why "quad-dominant" is not necessarily always a bad thing...  Ideally we should be both quad and hip-aware and able to use our hips to finish explosive movements and our quads to allow us not to get hurt...

This is awesome. I often have trouble isolating quads and tend to feel a lot in the TFL region.

Sprinting definitely gets me in the glutes and calves. Probably the only thing I can ever remember really frying my quads was tabata sprints on a bike.
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2016, 11:55:05 pm
6/5/16

Didn't train legs. Have had a cold or something and have been getting rubbish sleep. Prob only 4 hours max. Took the day off to get some extra sleep in and worked from home.

Went to the courts to shoot around for an hour or so. Have decided to make myself more than an inside player. I have an inconsistent outside shot and have not focused on any particular technique work for years. Did some 1 handed shots for the first 20 mins or so just to get the rhythm. Worked my way away from the basket when I could hit 10 in a row. When I finally went to normal shooting I was hitting around 60-70% of shots which is great for me. Goal is to get my shot accurate enough to allow more drives as well. Worked for an hour total and felt pretty good before I left. Hit 5 3's in a row prior to leaving which was ok.
Title: Re: Two Hands Two Feet
Post by: Coges on May 09, 2016, 08:08:35 pm
09/05/16

Ended up training with a mate. Went to a different gym that's been open for about 12 months and it's huge and brilliant. Full boxing ring, mma cage, heaps of bags, speedball, floor to ceiling, etc. 12 cages and more racks and lifting platforms. Very nice gym and it's cheaper than mine. Thinking of making the move as it's only an extra 5 minutes drive and the guys there are way bigger and stronger than at my gym. Very motivational.

10 mins boxing and pad work to warm up

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 3, 110 x 1, 120 x 1 (post knee injury PR)

Deadlifts-
unfortunately my mate wanted to pull from a rack and it ended up being an awkward level about 3-4 inches below knee.
Pulled up to 140kg this way but felt it way too much in the back. Ended up moving to a lifting platform after that.
Pulled a max single at 140. Tried 150 but the legs were dead.
Title: Re: Two Hands Two Feet
Post by: Coges on May 09, 2016, 08:13:03 pm
In other news I'm getting aboard the Toddday train. The more and more I look at my training and what I've done before the more and more I think I need external input and someone to tell me what to do. Also, having someone with that kind of knowledge and expertise available on here is a tremendous resource.

So I'm doing the same testing as Acole (albeit with no doubt worse results). I have bolded what I've accomplished and will add back to this post over the next couple of days:

Standing Vertical Jump – 21”
Double-Leg Running Vertical Jump - 25"
Single-Leg Running Vertical Jump - 27"
Standing Broad Jump - 2.13m
Three Consecutive Broad Jumps - 6.5m
Five Single Leg Left Leg Bounds - 7.8m
Five Single Leg Right Leg Bounds - 8.4m
Five Alternating Leg Bounds - 8.5m

Forty Yard Dash (36.5m) - 5.6s
60 meter sprint - 12.02
100 meter sprint - 16.88

200 meter sprint - forgot
Flying 30 meter sprint - forgot

Full Back Squat – 120 x 1
Parallel Back Squat - 120 x 1 (my full and parallel are too close to differentiate)
Barbell Bench Press - 80 x 4 (est. max of 90)
Standing Barbell Push Press - 60 x 1

Barbell Deadlift – 140 x 1
Strict Overhead Pullups till Failure - 8
Pushups Completed in 30 seconds - 25
Bodyweight Leg Raises till failure - 0  :-[ (assumed hanging version. knees bent no problems. legs straight I can get to parallel. that's all)
Title: Re: Two Hands Two Feet
Post by: Coges on May 11, 2016, 08:20:41 pm
11/05/2016 - 5am

More testing today. Sleep has been pretty terrible lately and am not really feeling it but it needs to be done.

Chins-
bw x 3, 3
+5 x 3
bw x 8

Push Press-
bar x 10, 40 x 5, 50 x 1, 60 x 1, 65 x F
(should have had more here considering my OHP 1RM is 60)

Bench-
bar x 5, 60 x 3, 70 x 1, 80 x 4
(I may have had more in me here but I had no spotter and didn't want to push the envelope too much)

Hanging Leg Raises-
eh...0.
Can do knees no problems but legs can't get past parallel to floor.
Title: Re: Two Hands Two Feet
Post by: Coges on May 12, 2016, 11:46:17 pm
13/05/16

Lunchtime pushups in 30s in corporate gear- 25

Aiming to get to the court and track over the next 2 days and complete the rest of the testing.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 12, 2016, 11:52:52 pm
unless i'm much mistaken, leg raises to parallel is right. it's not toes to bar.
Title: Re: Two Hands Two Feet
Post by: Coges on May 13, 2016, 12:00:55 am
unless i'm much mistaken, leg raises to parallel is right. it's not toes to bar.

Yeah maybe I need clarification on this one. I thought it was toes to bar style. Legs to parallel is a much different ball game for me.
Title: Re: Two Hands Two Feet
Post by: Raptor on May 13, 2016, 02:35:26 am
http://www.youtube.com/watch?v=L2Bz55gCK9E
Title: Re: Two Hands Two Feet
Post by: Coges on May 14, 2016, 10:43:50 pm
http://www.youtube.com/watch?v=L2Bz55gCK9E

Yeah so doing them Pavel style = 0 for me.
Title: Re: Two Hands Two Feet
Post by: Coges on May 14, 2016, 10:52:39 pm
Finally got to the track today. Did the sprints and bounds. Woke up this morning at 95kgs though which didn't inspire confidence.

Filmed the 40, 60 and 100. Will upload once I get them on YouTube.

omg I look so fucking slow...smashed the guy in red in the 100m though

Was working into a bit of wind but don't think it really mattered given the times.

40 yards
http://www.youtube.com/watch?v=1a06wIeO034

100m
http://www.youtube.com/watch?v=dhGwPUBf-LQ
Title: Re: Two Hands Two Feet
Post by: Coges on May 14, 2016, 11:33:02 pm
60m
http://www.youtube.com/watch?v=avj4sHdEJdM
Title: Re: Two Hands Two Feet
Post by: Raptor on May 15, 2016, 06:12:49 am
Is that your full speed sprint? It looks like you're coasting or something. I would expect more "energy" in your sprint if 100%.
Title: Re: Two Hands Two Feet
Post by: Coges on May 15, 2016, 06:20:52 am
Yeah it looks slow doesn't it. Didn't feel that slow at the time but looking back I should definitely be quicker. I'm going to redo them in a couple of days.
Title: Re: Two Hands Two Feet
Post by: acole14 on May 16, 2016, 09:04:57 pm
Good stuff mate! You'll cut time from that in weeks, if not days. Whereabouts is that track? Don't recognise it.
Title: Re: Two Hands Two Feet
Post by: Coges on May 16, 2016, 09:57:41 pm
Good stuff mate! You'll cut time from that in weeks, if not days. Whereabouts is that track? Don't recognise it.

Thanks mate. It was my first time sprinting in months and my first run since the start of April.

It's in Berwick. It's a brand new one that apparently doesn't get used at all now that little ath's is over. I've also got another one near me in Wantirna which will get a run when I redo them tomorrow.

Where do you normally run?
Title: Re: Two Hands Two Feet
Post by: acole14 on May 16, 2016, 11:13:12 pm
Good stuff mate! You'll cut time from that in weeks, if not days. Whereabouts is that track? Don't recognise it.

Thanks mate. It was my first time sprinting in months and my first run since the start of April.

It's in Berwick. It's a brand new one that apparently doesn't get used at all now that little ath's is over. I've also got another one near me in Wantirna which will get a run when I redo them tomorrow.

Where do you normally run?

Ah no wonder, that's ages from me. I run at Melb Uni. Wish I lived a bit closer to some other tracks though. That one looks nice. My track is one of the hardest going around! Desperately needs an upgrade.

Good to hear you're getting some T0ddday input. Be prepared for punishment though haha.
Title: Re: Two Hands Two Feet
Post by: Coges on May 16, 2016, 11:43:31 pm
Good stuff mate! You'll cut time from that in weeks, if not days. Whereabouts is that track? Don't recognise it.

Thanks mate. It was my first time sprinting in months and my first run since the start of April.

It's in Berwick. It's a brand new one that apparently doesn't get used at all now that little ath's is over. I've also got another one near me in Wantirna which will get a run when I redo them tomorrow.

Where do you normally run?

Ah no wonder, that's ages from me. I run at Melb Uni. Wish I lived a bit closer to some other tracks though. That one looks nice. My track is one of the hardest going around! Desperately needs an upgrade.

Good to hear you're getting some T0ddday input. Be prepared for punishment though haha.

Yeah it's a fair way from the city. It's pretty nice though. Not even 6 months old.
Was about to say tracks are hard to find but I just realised I've got 3 within 15k's of me.

Haha. I'm looking forward to it. The punishment part not so much though lol
Title: Re: Two Hands Two Feet
Post by: Coges on May 18, 2016, 02:21:24 am
18/05/16

Went to the track to retest today. Seemed to do a fair bit better than the other day. Came away with both quads hurting though. Not sure if minor strain or just soreness from running twice in a week after nothing before.

Gave myself a 20m intro for the flying 30.

Flying 30m 1- 3.77s
(http://i.imgur.com/r4Bkbue.jpg)

Flying 30m 2- 3.81s
(http://i.imgur.com/81x2Unq.jpg)

60m 1- 8.41s
(http://i.imgur.com/hP4D6pt.jpg)

60m 2- 8.31s
(http://i.imgur.com/B38GCB1.jpg)

Am uploading vids to YouTube and will get them up later.
Title: Re: Two Hands Two Feet
Post by: Coges on May 18, 2016, 02:28:30 am
Also BW is getting back to normal and weighed in at 91.5 this morning. I'm assuming that, plus different shoes and having run a few days ago is the main reason for my difference in speed.
Title: Re: Two Hands Two Feet
Post by: Coges on May 18, 2016, 03:48:11 am
30m take 1
http://www.youtube.com/watch?v=NmNeNILwkqo

30m take 2
http://www.youtube.com/watch?v=awrruFtsT9g

60m take 1
http://www.youtube.com/watch?v=i4xfhHSvaxM

60m take 2
http://www.youtube.com/watch?v=i4xfhHSvaxM
Title: Re: Two Hands Two Feet
Post by: Coges on May 19, 2016, 05:18:40 pm
19/05/2016

New  :personal-record: = made it to 36!!! Now if only my vert was the same.

20/05/2016

Skipping, hanging, shoulder dislocations, 1st rib release

Incline Bench-
bar x 10, 40 x 5, 60 x 3,
70 x 3, 65 x 4, 60 x 6

Dips-
bw x 5, 4, 4

Cable Rows-
68 x 10, 10, 10

Tricep pushdown-
forgot what weight i used - 8 & 10 reps

Hanging leg raises (knees bent)
bw x 10, 7

Pallof press-
27kg x 5, 5 (each side)

Not too bad a session. Bench was lacking but I haven't done much there for a while. First time I've done dips too in ages and they went ok. Usually bother my shoulder which is why I kept reps low. Want to build to 3x10 then I'll add weight.

Leg raises were pretty good too. Definitely need to work on core though.

Just doing my own thing while Toddday sorts me out with a program. Cannot wait.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 19, 2016, 05:37:51 pm
oooo happy birthday man!!!!

 :highfive:
Title: Re: Two Hands Two Feet
Post by: Raptor on May 19, 2016, 06:48:37 pm
Happy birthday
Title: Re: Two Hands Two Feet
Post by: Coges on May 19, 2016, 07:21:34 pm
Thanks boys.
Title: Re: Two Hands Two Feet
Post by: Coges on May 19, 2016, 08:09:03 pm
Got notified today that the team I'm rejoining has been placed in the lowest possible section for the grading matches. Kind of awesome and kind of not. Means we should win every match easily but also means competition will be poor. Could be good practice though and may be plenty of opportunities to dunk when I get back to it. No doubt we will move up a couple of sections after the grading matches though.
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2016, 12:41:20 am
Been sick as the last few days. Damn virus  :pissed:

Feeling ok today though. Will do a decent SMR/stretching sesh tonight and hit the gym tomorrow morning before my first game back.
Title: Re: Two Hands Two Feet
Post by: Coges on May 25, 2016, 07:09:57 pm
Ball game last night. First on court run since about September last year. 13 points against some very average competition. Tried a few pre-game dunks. Got 1 very close but didn't really get enough time to warm up properly and go again. At half time there were kids all over the court so didn't get a chance then either.

Haven't hit the gym this week yet but I'm down to 89.9 and 90kg the last two days which is going in the right direction. Will hit the gym tomorrow and get back into the swing of it.

Still waiting on the Toddday program so in lieu of that I will maybe steal some of what he wrote for Acole and try and fill the blanks as best as I can.
Title: Re: Two Hands Two Feet
Post by: Coges on May 25, 2016, 07:39:21 pm
Btw, rocktaped my knee last night for the game. Did the patella tracking style taping and holy shit it worked so well. Knee feels super solid and have no pain whatsoever after the game. I might end up taping both knees and ankles for games. If it works that well it's kind of a no brainer.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 25, 2016, 10:32:55 pm
nice!

what gave you that idea? someone taped it for you? or you just researched it & tried it?
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2016, 12:42:40 am
Yeah my physio taped it for me last time and showed me how to do it. There's a few YouTube vids of it so I'll find one and post the way that I do it. Very easy to do too.
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2016, 03:54:38 am
(http://avenueclinic.co.uk/clinic/wp-content/uploads/2015/01/Knee.jpg)

This is the best example of how i tape my knee but the strips are a little closer over the knee cap where there's only a small sliver showing. This strips running up are at normal stretch and the strip running under the patella is at 100% stretch.
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2016, 05:02:24 pm
27/05/16 - 5am

Possibly the worst session of the year but considering I haven't been in the gym that much and have been ignoring my soft tissue work it's no surprises really.

Extensive warm up-
skipping, hanging, banded ankle, banded hip flexor, tke, pigeon stretch

Squat-
bar x 5, 60 x 5, 80 x 1  :'( :'( :'(
Left hip was bugging out completely and I had nothing on these

Incline Bench-
40 x 8, 60 x 8, 6, 5

DB Floor Press- (3s hold at top, 2s eccentric)
17.5s x 8, 8

Hanging Knee Raises-
2 x 10

Did about 15 mins of rolling and stretching
Finished up with 2x30s of Jefferson curl with an 8kg KB.

Prob feel better walking out of the gym than walking in but it still sucked.

After all the stretching and rolling I figured it's my left lat and left calf that are the problems. Will work on those more.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on May 26, 2016, 07:33:55 pm
Everyone has a bad session now and then. As you said you've been out of the gym. Give it time and consistency and your numbers will be back up there!
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2016, 08:15:10 pm
Everyone has a bad session now and then. As you said you've been out of the gym. Give it time and consistency and your numbers will be back up there!

Cheers thanks mate. Yeah I've been crook too and played my first game of ball in ages on Wednesday too which no doubt is the main cause.
Title: Re: Two Hands Two Feet
Post by: Coges on June 01, 2016, 07:51:54 pm
Ball game last night. Was an interesting game. Game was tied with 20s left to go. We held the ball till about 5 seconds and one of our guys drove the lane, was fouled and managed to hit the basket a fraction before the siren. Incredible finish to an average game though. They had a ring in who hit 19 points and 3 banked 3 pointers.

I had an average game. Am still recovering from this virus and I've been getting dizzy on and off hence the no training the last week or so. Had nothing in the jumping department although I made a couple of nice plays.

I may have been watching too much NBA but I had the best chase down NBA style block. Their top scorer was on a fast break and I basically tracked him all the way down waiting for him to commit. I then accelerated through the key and although there was plenty of body contact I got huge amounts of ball and sent it onto the next court. Definitely a foul by common standards but felt great nonetheless. Only problem is I've bruised both hands and landed fairly heavily on my left hip. Worth it though.
Title: Re: Two Hands Two Feet
Post by: Coges on June 05, 2016, 06:32:10 am
Been extremely out of sorts the last 2 weeks. Finally got my ass down to do some stretching and rolling. Spent about an hour doing a thorough workover and am feeling much better. Left hip flexor is the only issue now but I'll continue to work on that.

Plan for the next couple of weeks is to just get some consistency. Get some strength back and get some movement ability back too. That's about it and I'll take it from there. Don't have a game this week so that should give me some extra time to get myself right.
Title: Re: Two Hands Two Feet
Post by: Coges on June 06, 2016, 09:06:57 pm
06/06/16 - 6pm

Trained with a mate so pretty much just did whatever was going on.

1. Bench-
bar x 10, 40 x 12, 60 x 12, 65 x 10, 70 x 8, 75 x 6, 80 x 2

2.a) FS-
60kg x 2 EMOM for 5 mins

2.b) Box Jumps
24" x 5 EMOM for 5 mins

3. Chins-
bar x 8, 1, 2
rings x 5

And done. Felt good just to get in and get moving again. Front squats felt great. I may be a front squatter from now on till I can get my glutes to play ball on back squats. Not too sure.
Title: Re: Two Hands Two Feet
Post by: Coges on June 07, 2016, 05:21:13 pm
08/06/16 5am training

Bench-
bar x 10, 40 x 10, 50 x 8, 60 x 6, 70 x 6, 60 x 8, 50 x 8

Incline Bench-
60 x 6, 50 x 8, 40 x 10

Tricep Rope Pushdown-
50 x 6, 46 x 8, 41 x 10

Hanging knee raise-
2 x 8
Title: Re: Two Hands Two Feet
Post by: T0ddday on June 09, 2016, 10:47:19 am
Been extremely out of sorts the last 2 weeks. Finally got my ass down to do some stretching and rolling. Spent about an hour doing a thorough workover and am feeling much better. Left hip flexor is the only issue now but I'll continue to work on that.

Plan for the next couple of weeks is to just get some consistency. Get some strength back and get some movement ability back too. That's about it and I'll take it from there. Don't have a game this week so that should give me some extra time to get myself right.

Sorry bro almost done w your program. Life been crazy
Title: Re: Two Hands Two Feet
Post by: Coges on June 09, 2016, 07:47:03 pm
Been extremely out of sorts the last 2 weeks. Finally got my ass down to do some stretching and rolling. Spent about an hour doing a thorough workover and am feeling much better. Left hip flexor is the only issue now but I'll continue to work on that.

Plan for the next couple of weeks is to just get some consistency. Get some strength back and get some movement ability back too. That's about it and I'll take it from there. Don't have a game this week so that should give me some extra time to get myself right.

Sorry bro almost done w your program. Life been crazy

No worries at all. I'm just over this virus so probably good timing. 
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2016, 04:58:13 pm
15/6/16 5am

Warm Up-
Hanging 40s, skipping 200 skips, lunge iso hold 30s each leg

1.a) Hang PC emom
bar x 5, 40 x 3
50 x 3, 3, 3

1.b) Box jump (70cm) emom
3, 3, 3

2. Front Squat
40 x 5, 60 x 3
70 x 2, 2, 2, 2, 2 emom

3. Incline Bench
40 x 5
60 x 4, 4, 4, 4, 3 (1m rest)

Cable rows, tricep pushdown

Jefferson curl, pancake, pigeon stretch, foam rolling, lat stretch
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2016, 05:17:20 pm
http://www.youtube.com/watch?v=vUi1PdYn5nk

Have been disappointed with my training lately and this video pretty much sums up my last 5 years. Feel like I've been spinning my wheels. Couldn't find the exact scene on YouTube but it's like when Bill Murray has a great date with Andie McDowell and then the next day he wakes up and has to do it all over again. He then starts skipping steps and tries to get further without doing the groundwork.

Anyway, enough of that. Feeling better than I have in a while and also more motivated. My number one goal at the moment is consistency and I know that will bring everything else that I want.   
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on June 15, 2016, 09:21:09 am
Sums up the past 3 years for me :(
Title: Re: Two Hands Two Feet
Post by: Coges on June 15, 2016, 10:18:35 am
Yeah its pretty sad when you think about it. On the other hand I know a lot more so it's definitely not wasted time but just could have been better spent.
Title: Re: Two Hands Two Feet
Post by: Coges on June 15, 2016, 08:09:24 pm
9.30 ball game last night. Felt pretty good  playing after the gym at 5am that morning but have to admit I had a red bull on the way to the match to keep me up. Had 15 points in a 20 point win. We were up by 4 points with 5 to go and ran away with it in the final minutes. Was a pretty physical match with the other team not really knowing how to play hard without going over the top. One of their guards kept jumping in front of me trying to draw a charge. It was borderline ridiculous and unfortunately the refs didn't get on top of it until half time. I was bringing the ball up the court and he jumped about 4 feet to try and get in front of me. I went straight through him and put him down and there was no call. Quite confusing. Then in the 2nd half I was on a fast break and the same guy was tracking back in front of me and he turned around to face the other way trying to draw the charge so I'd go straight into his back. Completely bizarre. Lucky for both of us I was able to step around him and finish.

Probably the most important part of the night was that I was able to sneak home a couple of dunks pre game.  Height was not an issue but there's definitely more practice required here. We had a nice grippy ball though which made a huge difference.
Title: Re: Two Hands Two Feet
Post by: Coges on June 15, 2016, 08:45:34 pm
Also, got a nice compliment from a few guys watching the game last night. They asked me who I played for and were assuming I still played a representative level and that I was only in my mid 20's. Was pretty awesome to hear and can't wait to hear what they say after I've been on Toddday's program for a while.
Title: Re: Two Hands Two Feet
Post by: Coges on June 19, 2016, 05:58:56 am
19/06/16 4pm

Cleaning up the garage and making more space to get the garage gym going again. Will still have a membership but this way I can still get a lift in if family stuff gets in the way. As I was cleaning I got a quick lift in too.

Front squats
40 x 5
60 x 5, 5

Incline bench
40 x 5
50 x 5, 5, 5

Deadlift
60 x 5
100 x 5, 5

Working on DL form and the second set felt great.

*edit - took a rolling pin to my quads earlier in the afternoon. Felt great.
Title: Re: Two Hands Two Feet
Post by: adarqui on June 20, 2016, 05:18:12 pm
Also, got a nice compliment from a few guys watching the game last night. They asked me who I played for and were assuming I still played a representative level and that I was only in my mid 20's. Was pretty awesome to hear and

sick!


Quote
can't wait to hear what they say after I've been on Toddday's program for a while.

"you played NBA?"



19/06/16 4pm
Cleaning up the garage and making more space to get the garage gym going again. Will still have a membership but this way I can still get a lift in if family stuff gets in the way. As I was cleaning I got a quick lift in too.

garage gyms > *
Title: Re: Two Hands Two Feet
Post by: Coges on June 20, 2016, 09:31:02 pm
Yeah I'm looking to get the garage better set up. The more I think about it I only need the weights 2-3 days a week max and it makes so much sense to do it there if it's set up well.
Title: Re: Two Hands Two Feet
Post by: Coges on June 22, 2016, 07:42:51 pm
Ball game last night. Thought it was a 10pm start and get a message from one of my team mates at 7.50 asking if I'm there yet. Got my stuff together and managed to make it with 5 minutes left in the first half. We were down by 6 then and they had 2 guys that were dominating. Really pleasing game to play though as we figured them out and defensively dominated them and they only scored 1 points in the second half and we scored 23. I had 6 points which wasn't too bad for playing half a game. Need to work on my shooting though as it has completely deserted me. I used to have an automatic jumper from the top of the key and it's completely gone.

Had one of the best defensive plays in recent history though. Was playing centre in the zone when their only scoring option (PG) got the ball in the middle and proceeded to try and go all Kyrie on me. He ended up trying a step back fade away from the top of the key which I sent about 3m back over his head.

Also had one of those fast break do I dunk options. I was on the fast break with their only tall trailing me. Could easily have gone up for the dunk and it would have been great as he was waiting for an opportunity to chase me down Lebron style. In the end though I chickened out and used my body as a buffer and went with the low layup. Disappointing but better that way than making a fool of myself and risking the points (we were only 4 or 6 up at that stage)

Either way a pleasing game.
Title: Re: Two Hands Two Feet
Post by: Coges on June 25, 2016, 03:00:43 am
25/06/16 2pm

Quick lift in today.

Low bar squats
Bar x 5
40 x 5
60 x 5
80 x 5
90 x 5
Still had great drive on last set

Bench
Bar x 10
40 x 5
60 x 5
70 x 5- left wrist bugging me
60 x 10, 7

And I'm done.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on June 25, 2016, 09:04:03 am
That's good that you didn't get any hip pain with the squats. The wrist is probably just a niggle that should feel better by the next time you bench.
Title: Re: Two Hands Two Feet
Post by: Coges on June 25, 2016, 08:25:19 pm
That's good that you didn't get any hip pain with the squats. The wrist is probably just a niggle that should feel better by the next time you bench.

Yeah it was a bit of a tester for me. Have never truly done low bar squats so figured I'd try. Felt pretty good and in the top set I started to get more comfortable with the position.

I hurt my wrist playing ball a few weeks back. I usually tape it but it's been bugging every now and then.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2016, 08:37:55 pm
26/06/16 5pm

Trained with my mate last night so just did whatever.

RDL - bar x 10, 60 x 10
Deadlift- 80 x 5, 100 x 5, 120 x 5, 130 x 5
(last set was belted - lower back felt somewhat dodgy after 120 set. Threw the belt on and the 130 set was hard but not sure I got much from belt anyway)

Got talking to my cousin who was training at the same time so spent about 25 mins standing around. We had just watched him do box squats for sets of 4 at 180kg. It's his deload week too  :o after maxing out at 220 for 5x5 last week. He is about 115-120 at the moment though but strong as fuck. He's a bodybuilder but trains for strength too. First time I've ever actually seen him lift. We catch up pretty often but never in the gym.

Chins-
bw x 5, 5, 5

Tyre Flip (don't know weight of tyre but it was tractor sized)
4 x 5 flips each

EZ bar curls-
25kg x 10, 10, 10

Felt pretty good afterwards. Forearms are feeling it from the tyre flips. First time ever doing these but they felt pretty good.
 
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2016, 08:39:01 pm
And in other news Toddday has produced my program :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

Going to digest and arrange and will post it up. Cannot wait to get going.  :ibrunning: :ibsquatting: :ibjumping: :personal-record:
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on June 26, 2016, 08:42:45 pm
26/06/16 5pm

Trained with my mate last night so just did whatever.

RDL - bar x 10, 60 x 10
Deadlift- 80 x 5, 100 x 5, 120 x 5, 130 x 5
(last set was belted - lower back felt somewhat dodgy after 120 set. Threw the belt on and the 130 set was hard but not sure I got much from belt anyway)

Got talking to my cousin who was training at the same time so spent about 25 mins standing around. We had just watched him do box squats for sets of 4 at 180kg. It's his deload week too  :o after maxing out at 220 for 5x5 last week. He is about 115-120 at the moment though but strong as fuck. He's a bodybuilder but trains for strength too. First time I've ever actually seen him lift. We catch up pretty often but never in the gym.

Chins-
bw x 5, 5, 5

Tyre Flip (don't know weight of tyre but it was tractor sized)
4 x 5 flips each

EZ bar curls-
25kg x 10, 10, 10

Felt pretty good afterwards. Forearms are feeling it from the tyre flips. First time ever doing these but they felt pretty good.

Your cousin sounds like a beast.
It would've been really cool/motivational seeing those lifts done in person.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2016, 09:28:37 pm
26/06/16 5pm

Trained with my mate last night so just did whatever.

RDL - bar x 10, 60 x 10
Deadlift- 80 x 5, 100 x 5, 120 x 5, 130 x 5
(last set was belted - lower back felt somewhat dodgy after 120 set. Threw the belt on and the 130 set was hard but not sure I got much from belt anyway)

Got talking to my cousin who was training at the same time so spent about 25 mins standing around. We had just watched him do box squats for sets of 4 at 180kg. It's his deload week too  :o after maxing out at 220 for 5x5 last week. He is about 115-120 at the moment though but strong as fuck. He's a bodybuilder but trains for strength too. First time I've ever actually seen him lift. We catch up pretty often but never in the gym.

Chins-
bw x 5, 5, 5

Tyre Flip (don't know weight of tyre but it was tractor sized)
4 x 5 flips each

EZ bar curls-
25kg x 10, 10, 10

Felt pretty good afterwards. Forearms are feeling it from the tyre flips. First time ever doing these but they felt pretty good.

Your cousin sounds like a beast.
It would've been really cool/motivational seeing those lifts done in person.

Yeah he didn't know I was there at that point. We were standing about 10m away just in awe. He's a legit big dude though so seeing him do any lifting is great. He uses 70s for db bench which just blows my mind. Super nice guy though and was really helpful to my mate (who has lost 30+kgs recently) with some information on training.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on June 26, 2016, 10:37:15 pm
26/06/16 5pm

Trained with my mate last night so just did whatever.

RDL - bar x 10, 60 x 10
Deadlift- 80 x 5, 100 x 5, 120 x 5, 130 x 5
(last set was belted - lower back felt somewhat dodgy after 120 set. Threw the belt on and the 130 set was hard but not sure I got much from belt anyway)

Got talking to my cousin who was training at the same time so spent about 25 mins standing around. We had just watched him do box squats for sets of 4 at 180kg. It's his deload week too  :o after maxing out at 220 for 5x5 last week. He is about 115-120 at the moment though but strong as fuck. He's a bodybuilder but trains for strength too. First time I've ever actually seen him lift. We catch up pretty often but never in the gym.

Chins-
bw x 5, 5, 5

Tyre Flip (don't know weight of tyre but it was tractor sized)
4 x 5 flips each

EZ bar curls-
25kg x 10, 10, 10

Felt pretty good afterwards. Forearms are feeling it from the tyre flips. First time ever doing these but they felt pretty good.

Your cousin sounds like a beast.
It would've been really cool/motivational seeing those lifts done in person.

Yeah he didn't know I was there at that point. We were standing about 10m away just in awe. He's a legit big dude though so seeing him do any lifting is great. He uses 70s for db bench which just blows my mind. Super nice guy though and was really helpful to my mate (who has lost 30+kgs recently) with some information on training.

That's nuts!
The heaviest db's at my gym are 50s (110lbs) and I barely see anyone using the 40s section let alone the 50s.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2016, 11:26:29 pm
26/06/16 5pm

Trained with my mate last night so just did whatever.

RDL - bar x 10, 60 x 10
Deadlift- 80 x 5, 100 x 5, 120 x 5, 130 x 5
(last set was belted - lower back felt somewhat dodgy after 120 set. Threw the belt on and the 130 set was hard but not sure I got much from belt anyway)

Got talking to my cousin who was training at the same time so spent about 25 mins standing around. We had just watched him do box squats for sets of 4 at 180kg. It's his deload week too  :o after maxing out at 220 for 5x5 last week. He is about 115-120 at the moment though but strong as fuck. He's a bodybuilder but trains for strength too. First time I've ever actually seen him lift. We catch up pretty often but never in the gym.

Chins-
bw x 5, 5, 5

Tyre Flip (don't know weight of tyre but it was tractor sized)
4 x 5 flips each

EZ bar curls-
25kg x 10, 10, 10

Felt pretty good afterwards. Forearms are feeling it from the tyre flips. First time ever doing these but they felt pretty good.

Your cousin sounds like a beast.
It would've been really cool/motivational seeing those lifts done in person.

Yeah he didn't know I was there at that point. We were standing about 10m away just in awe. He's a legit big dude though so seeing him do any lifting is great. He uses 70s for db bench which just blows my mind. Super nice guy though and was really helpful to my mate (who has lost 30+kgs recently) with some information on training.

That's nuts!
The heaviest db's at my gym are 50s (110lbs) and I barely see anyone using the 40s section let alone the 50s.

Haha yep. I've been going to one of the Derrimut gyms out here and they have pretty much everything. There are some huge guys there and every time I've been there someone has been deadlifting over 200, another squatting in the high 100s and someone benching around 150. It's a pretty cool environment to train in.
Title: Re: Two Hands Two Feet
Post by: Coges on June 27, 2016, 12:08:11 am
And now...

Here's the program from Toddday (thanks again mate). I'll post it here in full along with some questions. Toddday I have put the questions in red. Starting the training week week Monday is the best fit. Means I can do AM and PM sessions. Toddday if you think this doesn't fit with basketball on the Wednesday please let me know. The only issue I can see here is if I get banged up playing ball then struggling with the lifting session 2.

Monday:

AM- Track 1 - Bounding/Sprints/Walking Mobility
0) 3xstrides
1) Single leg Supine Bridge  x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Reverse Walking Lunge with posterolateral Reach x10
6) PrimeTime straight Leg skip  x10?
7) Rudiment Hops (all legs) (sets/reps - just forward or backward and side as well - x10 each leg?)
8 ) DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alternating leg bounds (2x10)
11) Speed Bounds reps
12) 5x20m sprint   (rest periods for sprints- just based on when ready to go again?)
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint
16) 2x3x100m sprint

PM- Lifting Day 1
1) Squats: 4,7,7 @ 95,85,85%
2) Hip Thrusts: 2x10
3) Reverse Slant Bench Leg Raises w/weight (sets/reps)
4) 50xpullup
5) Standing Dumbell Press (4x10)

Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Tuesday:

AM or PM- Jump Circuit
1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps

Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Wednesday:

AM- Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

PM- Basketball

Thursday:

AM- Jump Circuit
1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg) (stationary or running)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method") (sets)
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps (stationary or running)

PM- Lifting Day 2
1) Squats: 5,3,1 @ 70, 85, 100%.
2) Deadlift: 5,3,2,1,1,1 Workup
3) Explosive Push Press (sets/reps)
4) Slant Bench Abdominal Curl w/weight (sets/reps)
5) Med Ball Toss (sets/reps)

Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Friday:

PM- Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Saturday:

AM- Track 2 - Bounding/Sprints/Walking Mobility
0) 3xstrides
1) Single leg Supine Bridge  x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Reverse Walking Lunge with posterolateral Reach x10
6) PrimeTime straight Leg skip
7) Rudiment Hops (all legs)
8 ) DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alternating leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint   (rest periods for sprints- just based on when ready to go again?)
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint
C2) 2x2x150m,1x300 TT sprint/stride (TT = time trial?)

PM- Lifting Day 3:
1) Squats: 3, 1, 1, 1 @ 90%
2) Dumbell Single Leg Deadlift to Press (reps/sets)
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups

Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Sunday:

PM- Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

I am pretty stoked to get started on this. My only other question is regarding some aerobic work. I had planned to introduce tempo work (12-15 x 12s run/60s rest) twice a week on off days. I have heard this provides good aerobic and work capacity and help with recovery. It would likely fit in Tuesday and Friday in this plan. What are your thoughts?

All in all thanks again Toddday and I'm looking forward to some  :ibjumping: :ibjumping: :ibjumping:
Title: Re: Two Hands Two Feet
Post by: LBSS on June 27, 2016, 11:34:30 am
i'm not t0ddday but that looks like PUHLENTY of volume without worrying about any additional work. maybe see how much of that you can realistically handle week-in and week-out before adding anything. my n=1 experience is that i can't do a full t0ddday program as written, but if i do as much as i can and sacrifice the less important stuff in favor of the more important stuff, it's really effective.
Title: Re: Two Hands Two Feet
Post by: Coges on June 27, 2016, 08:35:02 pm
i'm not t0ddday but that looks like PUHLENTY of volume without worrying about any additional work. maybe see how much of that you can realistically handle week-in and week-out before adding anything. my n=1 experience is that i can't do a full t0ddday program as written, but if i do as much as i can and sacrifice the less important stuff in favor of the more important stuff, it's really effective.

Yeah I know good point. Knew it while I was writing it but as usual felt the need to ask anyway.

I will leave it and see how I go with the overall volume. No doubt just the volume of the program will increase my work capacity and the fact that I'll be doing track work will increase my fitness for playing ball.
Title: Re: Two Hands Two Feet
Post by: Coges on June 27, 2016, 11:43:43 pm
Have been a bit slack on the old diet the last week or two. Am still sitting around 91-92 and but my waist has come down to just over 35". Am thinking with this new program that I will not skimp on the food just yet and see if the extra volume can do some of that work for me. Will give it a couple of weeks and see how I progress and just need to make sure I get enough protein in.

27/06/2016 - PM mobility work

1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10

Felt pretty damn good after this.
Title: Re: Two Hands Two Feet
Post by: maxent on June 28, 2016, 12:51:29 am
So jealous, my waist is ..idk, prob 36" but im sitting at 81kg unlike your 92! That program looks crazy. Looking forward to following your progress!
Title: Re: Two Hands Two Feet
Post by: Coges on June 28, 2016, 01:20:09 am
So jealous, my waist is ..idk, prob 36" but im sitting at 81kg unlike your 92! That program looks crazy. Looking forward to following your progress!

Man I thought your waist would have been less than that. I was at 37+ a few months though and have gradually brought it back.

I'm stoked about starting the program. Should be a cracker and am really interested to see how the body responds.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 28, 2016, 11:38:08 am
i weigh 78-79kg and have a 31-31.5" waist. :trolldance:
Title: Re: Two Hands Two Feet
Post by: Coges on June 28, 2016, 07:36:18 pm
i weigh 78-79kg and have a 31-31.5" waist. :trolldance:

 :o :o :o

Holy shit!!! How tall are you again?

Also when I measure waist I'm measuring across the belly button. Easiest way for me to get some consistency.
Title: Re: Two Hands Two Feet
Post by: Coges on June 28, 2016, 07:38:00 pm
28/06/2016 - PM mobility work

1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Rolled IT bands, back and lats. Lacrosse ball on upper back and lats. Golf ball on feet followed by foot and calf stretches and some deep lunge stretching.

*Edit- forgot to mention my continuous DOMS from the tyre flips. They may be the most pos chain taxing exercise I have ever experienced. Calves, hams, glutes, lower & upper back, forearms, fingers. Unbelievable.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 29, 2016, 12:09:14 am
i weigh 78-79kg and have a 31-31.5" waist. :trolldance:

 :o :o :o

Holy shit!!! How tall are you again?

Also when I measure waist I'm measuring across the belly button. Easiest way for me to get some consistency.

180cm, just under 5'11.
Title: Re: Two Hands Two Feet
Post by: Coges on June 29, 2016, 12:34:23 am
i weigh 78-79kg and have a 31-31.5" waist. :trolldance:

 :o :o :o

Holy shit!!! How tall are you again?

Also when I measure waist I'm measuring across the belly button. Easiest way for me to get some consistency.

180cm, just under 5'11.

No wonder you're lying next to hot naked girls  :P
Title: Re: Two Hands Two Feet
Post by: Coges on June 29, 2016, 07:29:04 pm
Ball game last night. Won by 19. We were up by 28 after about 10 minutes though and really should have won by 50 but we let the pressure off and had some tired legs in the second half. We actually played really well defensively and managed to hit a lot of our shots. Funny how that helps.

Personally I had 9 points and a shit load of rebounds. My touch is still off during games and I wonder if this is fatigue related. I had a lot of opportunities from offensive rebounds but just couldn't get them to drop. Will see how this goes as I start the new program with track work which should help my fitness a great deal.
Title: Re: Two Hands Two Feet
Post by: T0ddday on June 30, 2016, 05:49:37 am

6) PrimeTime straight Leg skip  x10?
7) Rudiment Hops (all legs) (sets/reps - just forward or backward and side as well - x10 each leg?)
11) Speed Bounds reps
12) 5x20m sprint   (rest periods for sprints- just based on when ready to go again?)

- The primetime straight leg skips are part of your dynamic warmup.  The idea here is to pick a distance rather than reps.  So, ideally you lunge walks (x10) should take place over 15-20 yds.  If you end up doing 12 lunges or just walking a few yards at the end thats fine.  Use this same distance for your primetime leg skips and your rudiment hops.  Your rudiment hops can be done forward, backward, sideways all one one leg for about 10 yards- so left leg forward, left leg back, right leg forward, right leg back, left leg side, right leg side.

- The speed bounds should take place over about 20 yards with a stride out after. 

- As far as rest periods for sprints - yes it is based on when you are ready to go again but don't have a full recovery "ME" mindset.  It's a lot of sprinting volume.  If you need 1 minute between 20yd sprints to feel like your 95% and 5 minutes before you feel like you can PR your 20yd sprint then take 1 minute.  With this much volume you can't think every rep is the ultimate sprint - rather think every rep is quality.  If you need 10 minutes between 20yd sprints before you feel like your ready to go 90% then you are not in shape and you should just take 1-2 minutes and you will adapt.  You really shouldn't need much rest for 20s, 40s, etc.  When the reps get longer (100m +) allow yourself some additional rest but start the program with the goal of suboptimal rest that you will adapt to.  This also gives the awesome affect of faster improvement which makes any program more fun.... What I mean by this is if you start out with:

2x60m sprint  (5 minutes rest between reps)
(20 minutes rest)
2x3x100m sprint (10 minutes rest between reps, 20 minutes between sets)

You might go 8.5, 8.5 & (15, 15, 15) & (15, 15, 15)  in week 1 and then in week 4 you might go (8.3, 8.4) and (14.5, 14.5, 14.5) & (14.5, 14.5, 14.5).

Instead if you take 3-4 minutes between 60s and 5 minutes between sets and 4-5 minutes between 100m sprints you might start off at: (8.5, 8.7) & (15, 15.5, 16.0) BUT you will adapt to this and in week 4 be at the same spot with less rest and your improvement will be more significant and your work capacity increased so you can workout for shorter which is good for having a life...

Basically, use minimal rest possible to still hit reasonable marks.  So if your 100m set looks like (14.5, 17.5, 20.5) you NEED more rest... But if each rep is within reason from the last then use that rest interval rather than waiting till you feel perfect....

Quote
3) Reverse Slant Bench Leg Raises w/weight (sets/reps)

So, I tried to show these to Acole but basically your head is higher than your butt and your feet off the floor.  I like to do this following here:

2x10-15x straight leg raise w a dumbell (maybe start with a 5-10lb)
2x10 x diagonal leg raise - so you raise legs from middle to your up and to your right side (your left butt/hip comes off bench) and back down and to other side like a V)..  Here you need a lighter dumbbell between your feet. 

Increase reps to 20 and then add weight to dumbbell...



Quote
2x5 SL Vertical Jumps (each leg) (stationary or running)
kX3 Step Jumps ("Toddday method") (sets)
10 x SL max jumps (stationary or running)

Sorry, the first SL jumps are stationary (warmup) and the final ones are approach jumps. 

As far as the "Toddday method" jumps what it means is this.  3 jumps with 1 step.  Then 3 jumps with two step approach.  Keep going UNTIL you don't gain any inches with the increased steps.  If you get to a 5 step approach you are basically doing a full run-in approach.  Don't do more steps than are needed... For me on my good side I go - 1 step (R step turn) = ~ 37'', 2 step (L, R) = ~38", 3 step (LRL) = ~40", 4 step (LRLR) = ~40, 5 step (RLRLR) = ~43, max steps (around 7 with a hop start) = ~ 45".  Notice I don't get as much gain on the even steps.  I am left leg dominant and LR plant so I can do a spin step and jump high but then when I add a step I start with R forward which is awkward.  Then I can jump well with a walking approach (RLR) but adding the next step isn't much gain at all.  Continue like this until there is no gain for two consecutive additional steps..


Quote
3) Explosive Push Press (sets/reps)
4) Slant Bench Abdominal Curl w/weight (sets/reps)
5) Med Ball Toss (sets/reps)

Explosive Push Press = (if you can't drop the weight do 3 sets of 3-8) if you can drop the weight do sets of 2 (you will have to clean it up each time). 
Med Ball Toss = Get at least 10 backward and 5 forward tosses in.




Quote

C2) 2x2x150m,1x300 TT sprint/stride (TT = time trial?)

Yup a time trial means record this time diligently and be FULLY rested for it.  This is your one weekly test of speed endurance.  The other work you will do will indirectly help speed endurance but here is your test to make sure it's improving.

Quote
2) Dumbell Single Leg Deadlift to Press (reps/sets)
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups

For single leg deadlift to press we do as many reps as possible.  So here is the idea.

Put a 50lb dumbbell on the ground.  Lift up your right leg off the floor.  The right leg is not to touch the floor again.  Now bend down and pick up dumbell with your right hand.  Deadlift it and clean it to your shoulder.  Then press it.  Now lower it back until it touches the ground and repeat.   You will most likely find yourself hopping around like a fool.  That's ok.  But that other leg can't touch.  When it does the set is over.  If you fail at 2-3 reps you are using too much weight.  When you get 8 clean reps in a row - that's when you up the weight.  You should be at about 5-6 reps with the optimal weight.

Other assistance stuff can be 2-3 x 8-10 reps.



***********************
I agree with LBSS.  Don't add volume.  Instead cut volume where the program is flexible.  Tape the SL deadlift stuff.  In fact tape everything I would like to have a library of multiple people doing these exercises it would be helpful for everyone...

Remember, that most of the program is submax.  Have a submax (training with a team) mindset for the bounds and most everything but things like squats and vertical jump... Your body will tell you when it's time to go all out on something like DL bounds.  When they get easier - so you might be doing 5 bounds to 15 yards and one day you will just say from now on I am going 16 yards.  And then you are.

Good luck.
Title: Re: Two Hands Two Feet
Post by: Coges on June 30, 2016, 08:43:29 am
This is awesome. Thanks for the reply T0ddday.

Going to lift tomorrow and will give the track workout a run through on Saturday to get a feel for it.

30/06/16
Daily mob routine as per program.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 30, 2016, 08:47:54 am
is there not a sticky for the t0ddday method at this point? i thought adarq made one.
Title: Re: Two Hands Two Feet
Post by: Coges on June 30, 2016, 09:30:18 am
is there not a stick for the t0ddday method at this point? i thought adarq made one.

Yep. Understand T0ddday method. Actually have it saved on my computer. There was a k where the sets number should be so just wanted clarification on that. All good.
Title: Re: Two Hands Two Feet
Post by: Coges on June 30, 2016, 08:24:40 pm
1/7/16 9am

Mob warm up

Squat
Bar x 10, 60 x 5, 80 x 3, 90 x 3
100 x 1, 1, 1

Sl DL to press
17.5 x 8-5, 6-6, 5-3

Incline dB press
20 x 10, 10, 10

DB row
30 x 10, 10, 10

Wcu
+10 x 4, 3, 2

Smashed and stretched quads after

Took a video of the SL DL work. Will upload later when I get home.

http://www.youtube.com/watch?v=0RsSPMS-upU

This was the second set. Hope I'm doing it right. My left leg right hand combo was much more coordinated than the other side. Also seemed like the higher I got the non working leg the better the balance and strength.
Could have gone heavier but wasn't sure on the movement and more so the pressing strength.

PM- Daily mob routine as per program
Title: Re: Two Hands Two Feet
Post by: Coges on July 03, 2016, 07:33:29 am
03/07/16

Daily mob routine
Title: Re: Two Hands Two Feet
Post by: T0ddday on July 03, 2016, 11:50:27 am
That's perfect.  Only thing is give yourself a little more room and a bit more weight.  This is one of my favorite athletic exercises.  You need strength - I mean pressing Dumbbells requires strength... But then you also get a lot of core stability work with a bit more weight.  I
Title: Re: Two Hands Two Feet
Post by: Coges on July 03, 2016, 08:57:25 pm
That's perfect.  Only thing is give yourself a little more room and a bit more weight.  This is one of my favorite athletic exercises.  You need strength - I mean pressing Dumbbells requires strength... But then you also get a lot of core stability work with a bit more weight.  I

Cheers. Thanks mate. Yeah I went conservative on the weight but next time will go up to 20kg which should be good for 6-8 and progress from there.

On a side note my hips felt awesome after doing this exercise.
Title: Re: Two Hands Two Feet
Post by: Coges on July 03, 2016, 09:08:44 pm
4/7/16 - 6am

Track workout-
Warm up as written- took it easy on the bounds
20m x 5
40 x 3
Flying 30m x 3
60 x 2
100 x 1

Was meant to do 100 for 2 sets of 3. Right hip flexor started to flare on the first 60m and I gave it a few more and thought it's better to be conservative here. Felt ok overall though which is nice. Was about 10 degrees when I was training but I ran in a jumper for all but the 100m so that was ok. Wasn't too concerned about times today and only timed the final 100m (16.57 timed on my watch). I was actually dark for the entire session which was actually kind of cool. 

First lifting session of the week later this morning so will update then.

Lifting Day 1-

Squats-
bar x 10, 60 x 5, 80 x 3, 90 x 1
105 x 4, 95 x 7, 7

Hip Thrust-
60 x 10, 10

Session got interrupted by my kids and I have a family dinner tonight to go to. Will be in the gym tomorrow morning to do my vert session and will complete the rest then (slant board leg raises, DB overhead and chins).

Squats felt great though. I have been a bit loose with the diet over the weekend so I'm no doubt carbed up but I would have struggled with these a week ago. Feels good especially after the sprints this morning. Need some new pants after squats though.

Title: Re: Two Hands Two Feet
Post by: LBSS on July 03, 2016, 09:37:23 pm
is there not a stick for the t0ddday method at this point? i thought adarq made one.

Yep. Understand T0ddday method. Actually have it saved on my computer. There was a k where the sets number should be so just wanted clarification on that. All good.

not a snipe at you, just a general question. sorry if it came off that way.
Title: Re: Two Hands Two Feet
Post by: Coges on July 03, 2016, 10:49:19 pm
is there not a stick for the t0ddday method at this point? i thought adarq made one.

Yep. Understand T0ddday method. Actually have it saved on my computer. There was a k where the sets number should be so just wanted clarification on that. All good.

not a snipe at you, just a general question. sorry if it came off that way.

No stress made. Didn't take it that way.
Title: Re: Two Hands Two Feet
Post by: Leonel on July 04, 2016, 12:04:10 am
Form on squats looks pretty solid to me. The only thing I have to note is that I wouldn't squat in converse chucks as they don't offer any stability whatsoever and you can see that your foot collapses inwards quite a bit.
Title: Re: Two Hands Two Feet
Post by: LBSS on July 04, 2016, 01:02:44 pm
squats look good. i disagree slightly with leonel: chucks are okay if you like 'em and i don't think the instability in your vid is that bad. but i'm a weightlifting shoe guy forever.
Title: Re: Two Hands Two Feet
Post by: T0ddday on July 04, 2016, 03:51:53 pm
squats look good. i disagree slightly with leonel: chucks are okay if you like 'em and i don't think the instability in your vid is that bad. but i'm a weightlifting shoe guy forever.

I don't thnk it's that important the shoes you wear...   I think you should actually spend a bit of time in barefeet as well.

Weightlifting shoes can be somewhat of a crutch IMO.  And they 100% contribute to achilles tendonitis.  I loved them and had some adistars and some of the Nike ones with the high heel.  The only thing I didn't like was that my shin flexibility is pretty bad and the really high heel allowed me to basically hide this.  I could semi-pistol squat at one point in my oly shoes and this is not something I am even close to pulling off in real life...  When I was really into oly squatting I could dip explosively to a full squat and explode out with a lot of weight even though I couldn't do this without oly shoes without falling over...

Spend some time squatting in the same shoes you jump in... Although not the same PAIR (the same shoes)... Squats will ruin your shoes. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 04, 2016, 06:59:16 pm
Form on squats looks pretty solid to me. The only thing I have to note is that I wouldn't squat in converse chucks as they don't offer any stability whatsoever and you can see that your foot collapses inwards quite a bit.

Thx mate. I'm on the fence with my shoes at the moment. Have Adidas power perfects but want to squat in flats to force myself to sit back more and I'm definitely more stable this way.

Also, not sure if this is an urban myth or not but I remember hearing years ago that shoes that provide ankle support also restrict ankle movement and end up applying stress further up the chain. Idk if true or not.
Title: Re: Two Hands Two Feet
Post by: Coges on July 04, 2016, 07:00:55 pm
squats look good. i disagree slightly with leonel: chucks are okay if you like 'em and i don't think the instability in your vid is that bad. but i'm a weightlifting shoe guy forever.

Cheers mate. I remember not taking your advice way back when I got my oly shoes and ended up hurting myself. Like I said above I want to get solid and more stable in flats before adding any help.
Title: Re: Two Hands Two Feet
Post by: Coges on July 04, 2016, 07:03:34 pm
squats look good. i disagree slightly with leonel: chucks are okay if you like 'em and i don't think the instability in your vid is that bad. but i'm a weightlifting shoe guy forever.

I don't thnk it's that important the shoes you wear...   I think you should actually spend a bit of time in barefeet as well.

Weightlifting shoes can be somewhat of a crutch IMO.  And they 100% contribute to achilles tendonitis.  I loved them and had some adistars and some of the Nike ones with the high heel.  The only thing I didn't like was that my shin flexibility is pretty bad and the really high heel allowed me to basically hide this.  I could semi-pistol squat at one point in my oly shoes and this is not something I am even close to pulling off in real life...  When I was really into oly squatting I could dip explosively to a full squat and explode out with a lot of weight even though I couldn't do this without oly shoes without falling over...

Spend some time squatting in the same shoes you jump in... Although not the same PAIR (the same shoes)... Squats will ruin your shoes.

I have a pair of ball shoes that I don't use for balling due to them being so heavy so I may squat in them.

Also what are your thoughts on squatting barefoot? I predominantly train at home now so this isn't an issue.
Title: Re: Two Hands Two Feet
Post by: T0ddday on July 04, 2016, 08:36:38 pm
squats look good. i disagree slightly with leonel: chucks are okay if you like 'em and i don't think the instability in your vid is that bad. but i'm a weightlifting shoe guy forever.

I don't thnk it's that important the shoes you wear...   I think you should actually spend a bit of time in barefeet as well.

Weightlifting shoes can be somewhat of a crutch IMO.  And they 100% contribute to achilles tendonitis.  I loved them and had some adistars and some of the Nike ones with the high heel.  The only thing I didn't like was that my shin flexibility is pretty bad and the really high heel allowed me to basically hide this.  I could semi-pistol squat at one point in my oly shoes and this is not something I am even close to pulling off in real life...  When I was really into oly squatting I could dip explosively to a full squat and explode out with a lot of weight even though I couldn't do this without oly shoes without falling over...

Spend some time squatting in the same shoes you jump in... Although not the same PAIR (the same shoes)... Squats will ruin your shoes.

I have a pair of ball shoes that I don't use for balling due to them being so heavy so I may squat in them.

Also what are your thoughts on squatting barefoot? I predominantly train at home now so this isn't an issue.

I'm not really too picky with my athletes as far as squatting barefoot, chucks, oly shoes, etc.  What's most important is that you wear what your comfortable in...

However dependence on any type of footwear is not a good thing...  So if you can squat 405 in your oly shoes but can't even sit in a deep squat barefoot we have a problem...  I think this can be addressed in your almost ever day work...  Gear up for the gym however you need but do your pistols, shrimp squats, etc in bare feet every so often... 

Nothing wrong with using whatever gear you need especially for non sports specific work - but your a dunker so if you can't wear it when dunking then make sure it's not dramatically effecting the movement.  That's my bottom line.

Also raised heel is really hell for the Achilles... Be aware of that... Track work and raised heel squats are a dangerous combo...
Title: Re: Two Hands Two Feet
Post by: Coges on July 05, 2016, 05:43:17 am
squats look good. i disagree slightly with leonel: chucks are okay if you like 'em and i don't think the instability in your vid is that bad. but i'm a weightlifting shoe guy forever.

I don't thnk it's that important the shoes you wear...   I think you should actually spend a bit of time in barefeet as well.

Weightlifting shoes can be somewhat of a crutch IMO.  And they 100% contribute to achilles tendonitis.  I loved them and had some adistars and some of the Nike ones with the high heel.  The only thing I didn't like was that my shin flexibility is pretty bad and the really high heel allowed me to basically hide this.  I could semi-pistol squat at one point in my oly shoes and this is not something I am even close to pulling off in real life...  When I was really into oly squatting I could dip explosively to a full squat and explode out with a lot of weight even though I couldn't do this without oly shoes without falling over...

Spend some time squatting in the same shoes you jump in... Although not the same PAIR (the same shoes)... Squats will ruin your shoes.

I have a pair of ball shoes that I don't use for balling due to them being so heavy so I may squat in them.

Also what are your thoughts on squatting barefoot? I predominantly train at home now so this isn't an issue.

I'm not really too picky with my athletes as far as squatting barefoot, chucks, oly shoes, etc.  What's most important is that you wear what your comfortable in...

However dependence on any type of footwear is not a good thing...  So if you can squat 405 in your oly shoes but can't even sit in a deep squat barefoot we have a problem...  I think this can be addressed in your almost ever day work...  Gear up for the gym however you need but do your pistols, shrimp squats, etc in bare feet every so often... 

Nothing wrong with using whatever gear you need especially for non sports specific work - but your a dunker so if you can't wear it when dunking then make sure it's not dramatically effecting the movement.  That's my bottom line.

Also raised heel is really hell for the Achilles... Be aware of that... Track work and raised heel squats are a dangerous combo...

Ok cool. I will continue to squat in flat shoes and throw basketball shoes in the mix every now and then.

I think my ankle mobility is decent though. Can sit in a full rock bottom bodyweight squat quite easily for time and can do a negative pistol on both legs. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 05, 2016, 05:47:45 am
05/07/16

Attempted to finish yesterday's workout and do the vertical workout from today. Got interrupted halfway through though. Family still here from the US.

Anyway, did the following:

OHP-
bar x 10, 30 x 10, 40 x 10, 10, 10, 10

Jump Circuit-
VJ 1x10
SL VJ- 2x5
Max VJ- 2x3
Repetitive Jumps- 1x5
Missed half the workout

Not going to stress over it. Will do general mob later in the day and tomorrow and have a game tomorrow night.
Title: Re: Two Hands Two Feet
Post by: LBSS on July 05, 2016, 10:39:51 am
disagree slightly with t0ddday. squats are GPP. i don't see why doing them in one kind of shoe or another would have more carryover to athletic movements. i can't squat deep without squatting shoes but if squats are just a part, rep- and effort-wise, of my training then what's the problem? i dunno, seems like the kind of false-carryover thinking that maxent would go for.

also not sure where he's getting the evidence for squat shoes causing tendinopathy.
Title: Re: Two Hands Two Feet
Post by: Coges on July 05, 2016, 08:57:12 pm
disagree slightly with t0ddday. squats are GPP. i don't see why doing them in one kind of shoe or another would have more carryover to athletic movements. i can't squat deep without squatting shoes but if squats are just a part, rep- and effort-wise, of my training then what's the problem? i dunno, seems like the kind of false-carryover thinking that maxent would go for.

also not sure where he's getting the evidence for squat shoes causing tendinopathy.

Not sure he said tendinopathy. It was raised heel squatting (shortened achilles)plus track work being a dangerous combo.
Title: Re: Two Hands Two Feet
Post by: LBSS on July 05, 2016, 10:52:48 pm
weightlifting shoes "100% contribute to achilles tendonitis." that's a type of tendinopathy.
Title: Re: Two Hands Two Feet
Post by: Coges on July 06, 2016, 03:23:40 am
weightlifting shoes "100% contribute to achilles tendonitis." that's a type of tendinopathy.

Cheers mate I was looking at his next reply down.
Title: Re: Two Hands Two Feet
Post by: T0ddday on July 06, 2016, 09:37:00 pm
disagree slightly with t0ddday. squats are GPP. i don't see why doing them in one kind of shoe or another would have more carryover to athletic movements. i can't squat deep without squatting shoes but if squats are just a part, rep- and effort-wise, of my training then what's the problem? i dunno, seems like the kind of false-carryover thinking that maxent would go for.

also not sure where he's getting the evidence for squat shoes causing tendinopathy.

I agree that squats are GPP strength work.  That's why my recommendation was to do ADE work (pistols, shrimps, dorsiflexion mobility, etc) in bare feet and do your heavy squats in whatever shoes you like.  However...

I'm not arguing that squatting heavy in one shoe vs the another has more carryover to athletic movement but what I am reminding you of is that a lot of self trained athletes do neglect their mobility work, their flexibility, prehab, etc...  And while it's not a substitute for it - the warmup and squatting in barefeet or flat soles is better than nothing...

For example, I remember seeing the lifters at Broz gym warmup... It was amazing.  Barefoot broomstick work.  These guys could sit in a deep squat and move the bar to front rack, over head, back rack, all while walking in a deep squat, shifting weight to one foot, moving hips back and forth with tremendous range of motion.  This was their squat warmup and it didn't involve lifting shoes because it was designed as a hip opener and ankle mobility exercise... After this the lifters put on shoes and worked up to heavy triples of 2x body weight followed by a ridiculous amount of heavy doubles and singles...

My point is that if we take a weekend warrior and he isn't conscious of this - and he puts his oly shoes on before he gets to the gym and does all his workout in them he is going to be reducing his ankle and hip mobility over time...

This leads to my point about Achilles tendinitis.  Again, sure if we are a disciplined athlete we are doing our Achilles and calf prehab and we don't need to rely on squats and squat warmup for this... But is this really true for everyone?

As far as evidence about oly shoes and Achilles problems.  I'm not sure of any scientific evidence.  But there is a wealth of evidence about women wearing heeled shoes and Achilles problems.  Especially women who wear high heels for everything but jogging...

Given that evidence I don't think it's a stretch to believe that the anecdotal evidence I have is worth following... 

Imagine you work a desk job and sit all day.  Your main exercise is at the gym where you do cross fit or something that involves squats and for it you put on your oly shoes... This is your main exercise.  Then you also try to add in running of some type.  I wouldn't be surprised if you are more likely to suffer Achilles problems in this case than if you did your gym work without oly shoes....  If your job is sendentary and your main training is at the gym then you basically have your Achilles moving between inactive sitting and very shortened with your heel raise...

Now you throw on spikes and sprint?  Or go run on the beach?  Not wise.  I mean look at the poster alestor who wears elavator shoes to make himself taller and has Achilles problems... Raising your heel shortens your tendon... That's a fact.  I'm not saying it's dangerous to do once.  Or dangerous to do it while squatting... But if your not aware of it and don't do anything to give it length it could be dangerous...
Title: Re: Two Hands Two Feet
Post by: Coges on July 07, 2016, 11:30:01 pm
06/06/16- 7pm

Ball game. Lost by 1. Shit.

Was an interesting game. I think I had some bad fish oil after lunch so wasn't feeling great and if you've had bad fish oil you'd know where I spent the bulk of the afternoon. Anyway, even though I didn't really feel like playing I didn't want to let the guys down. Showed up with only a minute to go so didn't get a warm up in at all and my left knee was hurting just below the knee cap from the get go. Finally warmed up and am ready to play but we're down by 12. We only had 5 too so there was no rest.

The refs were horrible too. I'm normally easy on them cause it's not like we're playing in the NBA but they were bad. The other team put up a 3 from the top of the circle and it bounced off the rim and over the backboard, hit the wires on the other side and bounced back over and went in. They called it good. Was unbelievable. Both refs said they didn't see it but it was obvious they just didn't know what they were doing.  Our team was absolutely hacked by the other team in the paint too. We again asked the refs and their response was "well you're so much bigger than they are". We weren't any taller than them but just a bit older and more filled out.

We got to within 1 with about 30s to go and I forced a jump ball with 3.4 left on the clock and it was our ball (no jump balls after the start of the game). The inbounds went to the wrong guy and unfortunately he missed. Either way was a good effort to get back into it. 

Anyway, I actually had my best game for ages. 17 points incl 7/10 from the f/t line. Had a shit load of rebounds too. I'm disappointed I didn't have any blocks. I was never in a position to get any which is unusual for me. After the first 10 minutes I was actually beasting the other team though. I had nearly every offensive and defensive rebound. I was diving to get balls and just generally had an all around good game. Pulled up super sore though. Took a hit to the left knee which is sore but the rest I just feel like I've been tenderised.

Thanks for reading that if you made it all the way through.   
Title: Re: Two Hands Two Feet
Post by: Coges on July 07, 2016, 11:51:08 pm
08/07/16-

Had to push my training back a day as the body pulled up super sore from ball. Knees and right ankle were the worst. Have been burning the candle at both ends this week too with my family here from overseas so not to fazed by it.

9am gym sesh
Mobility circuit as per program

Jump circuit-
VJ 1x10
SL VJ 1x5
Max VJ 1x3
Cut this short given the body was sore and I've got jumps, track and gym tomorrow.

Lifting-
Squats-
bar x 10, 60 x 5, 80 x 5, 95 x 3, 110 x 2 (was meant to do 1 but didn't think I hit depth so did another. The video replay showed both were acceptable)

Deadlift-
60 x 5, 90 x 5, 110 x 3, 120 x 2, 130 x 1, 140 x 1, 145 x 1 (felt like a true 1RM)

Explosive push press-
bar x 5, 40 x 3, 50 x 3, 3, 3 (didn't feel so explosive)

Slant bench ab curl
10kg x 10, 10

Med ball toss - ran out of room to do in gym. Need to figure out a solution to this for next week.

Was a big session in the gym. Just over 90 mins all up. Felt good. Squats were strong. 110 is my training 1RM even though I'm probably capable of 120. I liked T0ddday's point about pushing the squats and track work and kind of trying to make everything else feel easy.

 
 
Title: Re: Two Hands Two Feet
Post by: LBSS on July 08, 2016, 11:56:27 am
squatting in high tops?!  :o

seriously though those looked pretty good.
Title: Re: Two Hands Two Feet
Post by: Coges on July 08, 2016, 08:08:12 pm
squatting in high tops?!  :o

seriously though those looked pretty good.

Yeah these are my balling shoes (2012 hyperdunks). Felt pretty good squatting in them and was surprised how good they looked on video. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 09, 2016, 11:40:11 pm
Left knee still giving me some trouble after the ball game. Going to rest up today and get back after it tomorrow for the start of week 2.

Summary of week 1:

Bit of a false start but loving the setup so far. Felt like I've chosen sensible weights to begin with and that should allow some decent progression with all the other volume. Haven't successfully completed a track or jump session yet though which is disappointing. It's been school holidays and I have had a big week with family here from overseas and have been out for dinner 3 times with 2 parties thrown in. Kids are back at school next week which will allow more structure to my week.

Overall very excited and can't wait to get stuck into week 2.
Title: Re: Two Hands Two Feet
Post by: Coges on July 11, 2016, 10:24:52 pm
11/06/2016 7pm

Had to skip morning track session. Was up from 4am with my daughter and she decided not to go back to sleep. That meant getting out at 5am wasn't on the cards unless I wanted a very unhappy wife.

PM weights session went well though.

Squat-
bar x 10, 60 x 5, 80 x 3, 95 x 1
110 x 4, 100 x 7, 7

Hip Thrust-
70 x 10, 10

Overhead Press (was meant to use dumbbells but only have 1 set of collars)-
bar x 10, 30 x 10
40 x 10, 10, 7, 8

Chins- 
bw x 5, 5, 5, 5, 5, 5

Still need to get my slant bench organised. Think I have the perfect way to use my existing bench for this so will get it done next sesh.

Squats were solid. Especially the 100 x 7 sets which I thought I would struggle with.

12/06/2016

Woke up this morning at 91.7 and with a 35" waist. This is pleasing given I was pretty loose last week with the food and drink. Not looking too bad but really need to get sub 90 and maybe as low as 86-87.

*Edit- Forgot to mention I trained with my wife last night. She did squats and deadlifts. First time ever doing either with a barbell. She deadlifted 60kg (over her bw) easily and once she gets the hang of the movement I can see her going to 90-100 pretty easily. She squatted 50 but got pinned on the 2nd rep. Problem was I was videoing to show her how she was going. Had to help out with the phone in my right hand and ended up grabbing that side of the bar with my pinky finger and racking it for her and ended up straining the entire pinky finger side of my hand and forearm. Grip is fine if I use the whole hand but anything on the pinky side is painful as fuck.
Pretty stoked she got up to 60kg DL though. She did it so easy too.
Title: Re: Two Hands Two Feet
Post by: Mutumbo000 on July 11, 2016, 10:38:33 pm
You're going nicely Coges.
Having a smaller waist is always a good sign.
Title: Re: Two Hands Two Feet
Post by: Coges on July 11, 2016, 11:13:19 pm
You're going nicely Coges.
Having a smaller waist is always a good sign.

Cheers. Thanks mate. I'm going for 34 which should be around the 9-10% range.
Title: Re: Two Hands Two Feet
Post by: Coges on July 12, 2016, 07:03:07 pm
12/07/16

Left knee still bugging me. Skipped the planned jumps and did the daily mob and a heap of rolling, SMR and stretching. Ball game tomorrow so will see how that goes and do jumps and weights the day after if I can.
Title: Re: Two Hands Two Feet
Post by: Coges on July 13, 2016, 11:29:45 pm
Ball game last night. Was funny but after the way I played last week I had a huge amount of confidence and focus going into the game. Had a great warm up and threw down two one handers just before tip off. The first rattled in and was sketchy but the second was genuine and easily got my wrist above the rim. Legs felt strong too. I felt better than I did last week and it seems to be building nicely.

Was beasting in the first half. Had 11 points in the first half and 9 points before the other team even scored. Even did a Hakeem shake'n'bake on one guy in the post. Had a drive down the centre of the lane which would have ended in a dunk if I had another 4-5" of vj. I finished with a finger roll but it was close. Had some great assists too and it felt like I was grabbing every rebound in sight. Got heavily fouled multiple times in the 2nd half which went uncalled and I ran out of a bit of steam which sucked. Ended with 17 points and we won by 10. As my fitness improves I can see myself easily scoring 25+ every game even without being a ball hog. It just seems that not too many guys go hard for rebounds in this league the way I do. Zero blocks again though which sucks. It is worth noting that I'm not playing against world class opponents here but they're competitive enough to provide some resistance. There's really 1 other team out of the 9 in the grade that post a real threat to us.

All in all I'm feeling stronger and getting quicker each week. V excited to keep this going.

One thing I've pulled myself up on is not getting enough protein. Have only taken in 130-140g per day the last week or two and have found myself starving. Need to get on top of that ASAP.

Title: Re: Two Hands Two Feet
Post by: Coges on July 14, 2016, 02:40:00 am
14/07/16 -

Jump Circuit - 4.15pm

Sub max VJ 1x10
SL VJ 2x5
Max VJ 2x3
Repetitive Jumps 3x5
T0ddday method - 1, 2 & 3 step x 3 each

Did not do the penultimate or max SL jumps as the left knee is still sore and was getting more sore by the minute. Repetitive and T0ddday method felt really good though.

Weights to come in 30 mins or so. 

Lifting- 5.30pm

Squats- (5@70, 3@85, 1@100)
bar x 10, 60 x 5, 80 x 5, 100 x 3, 115 x 1 3 (was meant to do 1 but it felt pretty easy so I did 3)

Deadlift- (5, 3, 2, 1, 1, 1)
80 x 5, 100 x 3, 120 x 2, 130 x 1, 140 x 1, 150 x 1

Push Press (3x3-8)- last week (3x3@50)
bar x 8, 40 x 3, 50 x 5, 5, 8 (had some extra push on the last set)

Interrupting kids and phone calls for work made this session longer than it needed to be. As a result I ran out of time and missed the slant board ab curl and med ball tosses. Still pretty happy with the way things are progressing. Felt strong again and the deadlifts feel like they are coming back. 150 was a bit stilted but it was mixed grip, no straps or belt so there's plenty of upside here.
Title: Re: Two Hands Two Feet
Post by: Coges on July 16, 2016, 07:08:27 pm
16/07/17 -

Skipped the jumping circuit. Tbh I completely forgot about it until went to start the warm up for the track session and didn't have the time to fit it in. Am looking at ways of putting the week together a bit better to make sure I hit more sessions.

9.30 am
Track Day 2

3xstrides
SL Supine Bridge  x 10
Knee to Elbow WL x 10
Knee to rear foot WL x10
Walking Spiderman x 10
Reverse WL with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alternating leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x2x150m
1x300 TT sprint

Did this session on an oval instead of at the track. My son does gymnastics on a Sat morning and the oval is right outside where he trains. Oval was great on the legs as it was a little soft but also bad on the legs as it was pretty slippery in places. This really only affected the 150 and 300. Don't think it would have made too much difference though considering my fitness levels. Went ok though. Did most of the runs with not too much rest. Basically just walking back to the starting point, getting my breath