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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: Mikey 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: Mikey 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: AGC 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: AGC 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: Mikey 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: Mikey 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: Mikey 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: AGC 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: AGC 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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: Mikey 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 and going again. The 150s were hard and the 300 was a struggle. 51s for the 300 which almost seems too embarrassing to write but there it is.

5pm
Lifting Day 3:


Squats: (3, 1, 1, 1 @ 90%)
bar x 10, 60 x 5, 80 x 3, 90 x 3
105 x 1, 1, 1

Dumbell Single Leg Deadlift to Press
16 x 3, 3, 3

Incline Press
bar x 8, 40 x 6, 60 x 4, 60 x 8

Dumbell Row
20 x 15, 15

Weighted Pullups

Unfortunately really quick session. Only had about 35 mins all up. Squats went well. Pretty easy. SL DL to press was a disaster. Set up 20kg on my DB and the collar slipped off on the first rep and weights went flying. Used a 16kg KB for the other reps. Only did 3 reps due to being that short on time. Rest of the workout was pretty much phoned in. I fit the incline press and rows into about 6 minutes.

Pretty decent day. Ended it with a burger and some beers so I can't complain.
Title: Re: Two Hands Two Feet
Post by: Mikey on July 16, 2016, 08:45:15 pm
Nice job with the track work! I hate running 300s they are absolute death. It's really hard because with 200m you can just try and run as fast as you can the whole way if your fitness is good enough. With the 300m you've got to really plan it. I try and run the first 100m at 90% and then maintain the pace around the bend and try and accelerate again coming into the straight. Of course when you're actually running it's a lot harder to do that since you get to the straight and the last thing your body wants to do is accelerate. The only good thing about the longer distances is that it's easier to improve the times just from improving fitness.
Title: Re: Two Hands Two Feet
Post by: Coges on July 17, 2016, 12:12:29 am
Nice job with the track work! I hate running 300s they are absolute death. It's really hard because with 200m you can just try and run as fast as you can the whole way if your fitness is good enough. With the 300m you've got to really plan it. I try and run the first 100m at 90% and then maintain the pace around the bend and try and accelerate again coming into the straight. Of course when you're actually running it's a lot harder to do that since you get to the straight and the last thing your body wants to do is accelerate. The only good thing about the longer distances is that it's easier to improve the times just from improving fitness.

Cheers mate. I actually intended to go at 90% and just maintain for the entire run but forgot after about 10m and ended up at 100% then faded badly.

Like you said though as my fitness improves I expect much better times.
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2016, 07:22:16 pm
19/07/16- 5pm

Squat-
bar x 10, 60 x 5, 90 x 3
115 x 4, 102.5 x 7, 7

OHP-
bar x 10, 40 x 10, 10

Chins-
bw x 5

Training was a bust today. Have a head cold and squats were hard enough let alone being able to do much else afterwards. Was squatting with blocked ears which is a bizarre experience. Luckily balance was ok.

Needless to say I skipped the morning track session. Depending on how things go I may do a reduced week this week. Have a ball game Wednesday so will see how it pans out.   
Title: Re: Two Hands Two Feet
Post by: Coges on July 20, 2016, 03:05:18 am
Never got around to doing a two week summary:

Haven't yet completed all sessions as prescribed yet. It's definitely doable and should not be a problem. Life is pretty much back to normal for me with kids back to school after holidays and having family here from overseas and interstate. Have a cold this now which is a bitch but that should be gone by the weekend.

Squats are feeling great. I'm squatting to parallel and I've accepted that and am comfortable with it for now. I feel stable and strong in that position. I may chase ATG squats at some stage in the future but don't really see the point right now. I'm a SL jumper to begin with and my DL jumps have very little knee bend anyway. I'm also noticing some good size differences in quad and glute mass.

I have to admit I was skeptical of the amount of upper body stuff programmed in when I first received the program. Having said that I like the amount of overhead pressing and chin/pull up work involved. Shoulders and back are feeling great.

Things to work on:
- completing more sessions each week.
- actually doing the ab work. Have finally found a way to set up my bench to resemble a slant bench
- focus more on recovery. Now that things are more back to normal and on schedule sleep and the daily mob need to be a priority.
- food- aiming for 2,400 cals for the next two months (240g P, 180g C, 80g F). This should bring me down by 4-6kg which is where I want to be. Without taking on too much Entropy here I feel I would be best served around 88-90 and around 10-12%. I think these numbers also aren't too restrictive to place too much stress on me.
Title: Re: Two Hands Two Feet
Post by: Coges on July 20, 2016, 08:11:22 pm
Ball game last night.

10 seconds to go and scores are level. They've got the ball and 1 guy is holding it for a final shot. He makes his move, misses and we get the rebound. I sprint, get the outlet with 4 seconds left and am making my way towards half court. There's no one in front of me. I'm counting and figure I can at least reach the key for a decent shot. As I reach the half court line one of their players grabs me round the waist. Still in motion I launch it baseball style from the half. The ref blows his whistle to call the foul and time slows. I watch the ball spin and fade in a perfect arc and land flush off the back of the rim.  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: Shit went crazy. Both teams are up and the next two teams waiting to play were up too.

Then the ref waived it off   :raging:

I didn't see it as I was falling but he initially called the continuation then waived it off a second later. Lucky for me the foul was an unsportsmanlike so I had two shots and we had the ball. Scores even. 0.7 left on the clock and I had missed my previous 2 free throws. Missed the first. Shit shit shit. Hit the second and we win by 1.

Crazy game. We were missing two guys so had 6. Our best shooter did his ACL about 10 minutes into the game and we played the rest of the game with no subs.

I had an odd game. Felt cold and stiff before the game and jumping was completely off. No doubt in part to the cold and squats yesterday. Hadn't felt it since last week but my heel is still bruised. Felt that about 10 seconds in after the initial jump ball. Shooting and ball handling were a little off but I partly blame the ball that was about 20% flat. Refs refused to change to another one which was just ridiculous. I did hit some outside shots though which is a part of my game I often neglect.

Body is banged up this morning so will rest today, do my general mob circuit and then train again tomorrow. Will skip all track work this week and get back on it Monday morning.
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2016, 07:51:47 am
23/07/16 - 3pm

Squat-
bar x 10, 60 x 5, 85 x 5, 102.5 x 3, 120 x 1 3

Deadlift-
80 x 5, 110 x 3, 130 x 2, 140 x 1, 150 x 1, 160 x 1

Push Press-
bar x 5, 40 x 3, 55 x 5, 5, 5

Slant bench ab curl-
15 x 10, 10

http://www.youtube.com/watch?v=hhMUXC__0kA

Feedback on everything welcomed.

Squats felt pretty good. Won't be squatting in those shoes again though. Found the heel height odd and difficult to sit back properly. Good news is that my all time PR is 120 x 5 so I'm in good territory.
Deadlift didn't feel too bad but looked pretty sucky. Need to sit back way more and also stop pulling mixed grip. Arms definitely weren't straight and felt it in the left bicep. I suppose it's either double o/hand, hook or straps from here. Tbh DO then straps will most likely be the way.

Would love some feedback on the push press and ab curl. Both looked kinda ok and kinda weird at the same time.

Tried to do the med ball throws in the garage and mistimed a throw sending one into the wall. Too wet to do outside though.
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2016, 07:59:24 am
Sunday 24/07/16

Wife ran a 10k at Run Melbourne today so we were up and walking around all day. She did it in 47 min which is pretty good considering she's had a virus recently but she was really hoping for 46. Apparently a difficult course though with some decent hills which would have added time.

PM-
daily mob circuit- need to do this daily. Body feels so good after it.

Summary of week 3-
Shit week from a sessions perspective but considering I was sick I still managed to lift twice and get a ball game in. Joints are achy but not sure if from sickness or not. Diet has been largely ignored this week and that may also be to blame. Will weigh myself tomorrow morning but have a feeling I may be up to 94ish again. Not too worried as is comes back to 91 within a week and a half. That's where the work starts.

Plan for week 4-
Want to hit all lifting sessions, jump circuits and daily mob. Will aim to do the second track session only. Still have a bit of this cold and it's going to be cold as fuck tomorrow morning and potentially wet so being out in that at 6am isn't going to help me. Should be able to hit the rest though.
Title: Re: Two Hands Two Feet
Post by: LBSS on July 25, 2016, 01:20:48 pm
squats look sturdy but not quite full depth. don't quite understand what you didn't like about the shoes, if you had a little bit more heel i bet you could break parallel. OTOH if those are comfortable then there's no super compelling reason to go deeper. you're not prepping for a PL comp.

it's hard to tell on the DL, maybe because your shirt is wrinkly or something, but is your back rounding a little?
Title: Re: Two Hands Two Feet
Post by: Coges on July 25, 2016, 08:00:51 pm
squats look sturdy but not quite full depth. don't quite understand what you didn't like about the shoes, if you had a little bit more heel i bet you could break parallel. OTOH if those are comfortable then there's no super compelling reason to go deeper. you're not prepping for a PL comp.

it's hard to tell on the DL, maybe because your shirt is wrinkly or something, but is your back rounding a little?

Thx for the feedback.

Yeah the first two reps were shy and the third just got there. I'm using a slightly lower bar position than previously and with flat shoes I felt really solid sitting back and was hitting adequate depth and also feeling it in all the right places. The shoes kind of felt like they were pushing me forward and slightly off balance. I think I actually need to pick a pair of shoes and just stick to them really. Squatted again last night using chucks and had the same issue. Will expand more in another post.

Pretty sure the DL is the jumper bunching on top of the band for the shorts but it's definitely something I've been working on and need to continue working on.
Title: Re: Two Hands Two Feet
Post by: Coges on July 25, 2016, 08:34:47 pm
Monday 25/07/2016 - 6pm

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
120 x 4, 105 x 7, 7

Slant bench leg raise-
bw x 6 straight
bw x 3 each side

Ring chins-
bw x 5, 5

OHP-
40 x 15, 10

Another struggle for time workout. Normally workout in garage with door open so kids can come and go whilst I'm doing it. Was hailing outside so had to lock it up and kids were all over the shop. Hence the skipped hip thrusts and 2 sets of the remaining exercises.

Squat notes- 120 x 4 wasn't too bad. Depth was pretty much as per the previous video. First and second reps were high and third and fourth were below parallel. The 105 sets were hard but I made sure I hit depth on each one. As LBSS pointed out previously I'm not a powerlifter so depth really doesn't matter but I still want to maintain at least parallel. Funny how a change in attitude helps though. Not getting depth would have killed me 6-12 months ago. I would have stewed on it and worried about it. Now, I just accept it didn't quite get there and know I can fix it as I go.

One thing I notice with my squats is that I tend to do two things which I think are detrimental-
1. I rush the whole process including rest periods. Less mob work before squatting plus less time between sets works against me.
2. Not using the stretch reflex to my benefit. It's almost like I'm doing a bastardized version of paused squats. I'm using a controlled descent but then I turn around without the controlled violence required. I often fall into the trap of not putting 100% effort into the ascent which definitely works against me. I need to find that balance of nice controlled descent with that last minute drop. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 25, 2016, 08:43:49 pm
Tuesday 26/07/16

Woke up this morning at 92.7. Damage hasn't been as bad as I thought. Clean eating will easily get me to 90ish in about 2 weeks and then the hard work begins on getting to 87-88. Hit my cal and macro target yesterday and it was a decent amount of food so pretty happy to run with that for the moment.

Also, was watching some old NBA vids last night with Iverson and Ray Allen. Easy to forget just how good of an athlete Iverson was and how balanced he was as a runner and also what Ray used to do at the rim before he parked himself behind the 3pt line.

http://www.youtube.com/watch?v=13YeR5zIGbo

http://www.youtube.com/watch?v=ISwSxZmWM24

Title: Re: Two Hands Two Feet
Post by: Coges on July 26, 2016, 07:37:52 pm
Woke up at 92kgs this morning. Looking leaner and feeling better but quads and calves seized up overnight. Have been getting some cramps during the night in legs which is not ideal. Am taking both Zinc and Mag at the moment too. May need to get a massage for some additional relief.

Also, thinking of playing ball in my knee sleeves. The way I figure they're 5mm and really no different to the sports sleeves sold for playing ball in anyway. The main benefit I see it that it'll keep my knees nice and warm which usually takes around 15-20 mins of play.
Title: Re: Two Hands Two Feet
Post by: Coges on July 27, 2016, 08:46:04 pm
Ball game last night. We ended up winning by 6 after a slow start and being down by 10 after the first 10 mins. It seems that it takes me about 10 mins to really warm up into the game even though I do a decent warm up before hand. I've also noticed over the last few weeks I almost need to have a "fuck you" mindset towards the other team to play at my best. I did nothing for the first 10 mins then got hacked a few times, got pissed off and way more focused and started playing really well. Had 10 points and if I had shot better from the free throw line would have had 18-20. FT shooting has been dismal the last 2 weeks. I'm normally 70-80% from the strike. Don't know what's been going on.

Had a great last 5 mins of the game though. Started with a great chase down block where I had to run past two of their guys (literally pushed them out  the way) to get to their guy on the fast break and send the ball onto the next court. The guy wasn't that tall and literally laid it out perfectly for me to block. I had another 3 blocks in the last couple of minutes to keep them at bay. Felt brilliant.

Jumping went ok once I was warm. Put down a decent one hander while warming up before the game. I'm starting to realise how important it is for me to get the bounding and jumping in during the week. RSLVJ is high 20s cold. Warmed up it could get to 30ish but I have no doubt if I get some consistency with that work in it will go well over that level. I had a fast break lay up where I could have easily attempted a dunk but didn't have the confidence in myself to do it so I'm super motivated to get this work in. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 28, 2016, 02:00:23 am
Quote note on dunking and reach.

I don't think I actually reach as high as I can when trying to dunk. Was stretching my lat last night and noticed that when I reach up (same way I reach to dunk) I still have at least 2" of unused reach left in my shoulder. I will need to try this out in practice but I feel like I've been missing out a bit. Not sure if this is actually possible when palming a ball though. Am going to investigate and will report back. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 28, 2016, 07:52:52 pm
28/07/2016 - 5pm

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") - got as far as 3 step before I started trailing off
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps knee got me on this one

Lifting-
1) Squats: 5,3,1 @ 70, 85, 100%.
bar x 10, 60 x 5, 87.5 x 5, 107.5 x 3, 125 x 1- feeling pretty good here. See IG post below for vid.

2) Deadlift: 5,3,2,1,1,1 Workup
90 x 5, 120 x 3, 140 x 2, 150 x 1, 160 x F - had nothing. Used straps on 150 and 160F after slight bicep strain last week from mixed grip. Not comfortable using them but will persist. Lower back and core fatigued though. Maybe from ball last night.

3) Explosive Push Press
bar x 8, 40 x 5, 55 x 6, 6, 5- bloody kids running around while I was training distracted on last set. should have had 6 or even 7 reps there.

4) Slant Bench Abdominal Curl w/weight
15 x 10, 10 - weight on chest instead of held up made this harder.

5) Med Ball Toss


Title: Re: Two Hands Two Feet
Post by: Coges on July 30, 2016, 07:58:41 pm
Bloody head cold has got me again. Cannot seem to shake it at the moment. Blocked head, slightly dizzy and shit sleep. Have given myself the weekend off to try and get over it again. Pissed I didn't get more sessions in this week but I'm not beating myself up about it.

Am also going to progress more slowly on squats from now on. Have been adding 5kg a week which is great. I want to be more conservative from here on in as I'm nearing all time PR which is all time stall territory. Am noticing a steady increase in general soreness (knees, hips, etc) so need to be careful of that. Will Also double down on the prehab work too.

In other news we're playing the equal bottom of the ladder team this week so I'm seeing some in game dunk opportunities.  Had one last week on a fast break but couldn't bring myself to attempt it for fear of stuffing it up and the game was too close at that stage.
Title: Re: Two Hands Two Feet
Post by: adarqui on July 30, 2016, 08:44:09 pm
Tuesday 26/07/16

Woke up this morning at 92.7. Damage hasn't been as bad as I thought. Clean eating will easily get me to 90ish in about 2 weeks and then the hard work begins on getting to 87-88. Hit my cal and macro target yesterday and it was a decent amount of food so pretty happy to run with that for the moment.

Also, was watching some old NBA vids last night with Iverson and Ray Allen. Easy to forget just how good of an athlete Iverson was and how balanced he was as a runner and also what Ray used to do at the rim before he parked himself behind the 3pt line.

http://www.youtube.com/watch?v=13YeR5zIGbo

http://www.youtube.com/watch?v=ISwSxZmWM24

ya man AI was truly a one man show.. he was incredible to watch.

as far as I can remember, I don't recall anyone ever locking him down... nor a team ever shutting him down. He always found a way to score. He could light it up on the outside, but, he didn't live there.. he could get to the rim every which way. And man his defense was SOLID, so many steals. So fun to watch. I still remember watching him obsessively when he was in college (georgetown).
Title: Re: Two Hands Two Feet
Post by: Coges on July 30, 2016, 09:40:10 pm
He is one of my all time favourites for sure. What struck me about watching him play was the way he moved and covered the court and then to be able to explode. I can't remember him ever getting credit as a great athlete though.

On a side note I picked up a pair of the Reebok Answer 1's for $5 from a foot locker that was closing down about 2 years ago. Played in them once and they felt heavy and clunky so shelved them. Played in them again last week as my hyperdunks well and truly have no cushioning left and they were solid. Have a feeling they will break in to be a great shoe.

(http://images.solecollector.com/complex/image/upload/o4ictaeky4h2jnn2ddc4.jpg)
Title: Re: Two Hands Two Feet
Post by: adarqui on July 30, 2016, 09:55:32 pm
He is one of my all time favourites for sure. What struck me about watching him play was the way he moved and covered the court and then to be able to explode. I can't remember him ever getting credit as a great athlete though.

On a side note I picked up a pair of the Reebok Answer 1's for $5 from a foot locker that was closing down about 2 years ago. Played in them once and they felt heavy and clunky so shelved them. Played in them again last week as my hyperdunks well and truly have no cushioning left and they were solid. Have a feeling they will break in to be a great shoe.

(http://images.solecollector.com/complex/image/upload/o4ictaeky4h2jnn2ddc4.jpg)

nice!

cool url, shows the shoe and him playing in it:

http://www.complex.com/sneakers/2012/05/a-complete-history-of-allen-iversons-signature-reeboks/reebok-question

I had the Reebok Question, and the Reebok Answer VII:

(http://cdn.slamonline.com/wp-content/uploads/2011/06/answer-8.jpg)

i remember loving the VII's.
Title: Re: Two Hands Two Feet
Post by: Coges on July 30, 2016, 11:18:23 pm
He is one of my all time favourites for sure. What struck me about watching him play was the way he moved and covered the court and then to be able to explode. I can't remember him ever getting credit as a great athlete though.

On a side note I picked up a pair of the Reebok Answer 1's for $5 from a foot locker that was closing down about 2 years ago. Played in them once and they felt heavy and clunky so shelved them. Played in them again last week as my hyperdunks well and truly have no cushioning left and they were solid. Have a feeling they will break in to be a great shoe.

(http://images.solecollector.com/complex/image/upload/o4ictaeky4h2jnn2ddc4.jpg)

nice!

cool url, shows the shoe and him playing in it:

http://www.complex.com/sneakers/2012/05/a-complete-history-of-allen-iversons-signature-reeboks/reebok-question

I had the Reebok Question, and the Reebok Answer VII:

(http://cdn.slamonline.com/wp-content/uploads/2011/06/answer-8.jpg)

i remember loving the VII's.

It's nice to look back. I also had the Answer VI's which were great till the zip broke and they wouldn't fit properly.
Title: Re: Two Hands Two Feet
Post by: Coges on August 01, 2016, 03:21:42 am
01/08/16 - 5pm

Daily Mob Circuit

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") - got as far as 2 steps but was hitting my head on the roof too consistently to continue. Raining like crazy here so couldn't do these outside. From head to roof is 21" but I was hitting this at decent speed and was subconsciously jumping less because of it.
10 x Pentultimate Jumps (single leg 1 step)
10 x SL


Jumping note- DL jumps with less knee bend work much better for me. Like 6-8" I think. Seems so little but that's what i got the best pop from.

Lifting- 6pm

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
122.5 x 4 (rep PR), 107.5 x 7, 7 (rep PR)

Hip Thrust
80 x 10, 10 (rep PR)

Slant bench decline leg raise-
bw x 8 straight
bw x 8 each side diagonally- Fuarkkk these were hard. Pretty obvious where my weaknesses are

Ring chins-
bw x 5, 5, 5, 5, 5, 5, 5 (35 reps)

OHP-
bar x 10, 30 x 5
40 x 10, 10, 10, 8

Pretty damn good session overall. Kid free training zone which meant loud music and way more concentration. Kind of got in the zone there for a while too. Amazing the effect of music on training. Chilli peppers aeroplane may be my new favourite training song. Something about Dave Navarro's guitar solo's that gets me. 

Didn't get track in this morning. Should be able to hit it tomorrow during the day.

Top set of 122.5 x 4 and second set of 107.5 x 7.
http://www.youtube.com/watch?v=4kQFxC7AYag
Title: Re: Two Hands Two Feet
Post by: Coges on August 02, 2016, 12:11:26 am
02/08/2016 - 1pm

Track Day 1
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds (2x10)
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint (2 reps only on 2nd set- fatigue and soreness in hip flexor/TFL area)

Went to the track and it was bloody being used by school kids. There's a nice soccer field next to it though which has great drainage. It's been raining for weeks here and the field was great to run on. Minimal slip.

Did the session without too much rest. Just sprint, walk back to start line and go again. The most rest I had was between sets of 100s where I took 2 maybe 3 minutes. Ideally I'll take more but I'm kinda unfit anyway and need to lose a few kg so two birds.

Title: Re: Two Hands Two Feet
Post by: Coges on August 03, 2016, 08:31:12 pm
Ball game last night. We ended up winning by 12 and I had 20. Had some serious hamstring and glute soreness going in. Did a decent warm up and no massive jump attempts in first 10 minutes or so. Was an interesting game but they didn't have a player over 6ft which made my job a lot easier. They also played intense man to man defence which is not the norm. I had the first 3 buckets of the game taking a guy to the hoop for an easy layup. They made a switch and the guy tried to play me like we were in the NBA. I had to keep telling him to calm down. There was a decent amount of hacking going on but at least the refs called it. I had one dunk attempt. 5 seconds to go and I have the ball at the top of the key. Stutter step and go straight past my guy. He grabs but I use my strength to push past and go past two of his teammates as well. Figured I'd give it a go and went up for the dunk. Got my arm grabbed, the whistle goes and the ball rattles in but I only get a finger tip to the ring. Ref calls me for a fend off.  :pissed: Wasn't a dunk anyway but a good sign that I got to the rim like that with a guy hanging from me at the end of the game.

Woke up this morning sore as fuck. This cold has moved into my chest which is just fucking great. Pretty much my entire body is sore. Due to lift and jump today. Am going to give myself today and tomorrow off. Will lift and jump Saturday and restart again on Monday. I'm super conscious of this cold as this is the exact time last year that I had shingles. Going to make sure I get plenty of rest and food over the next week or so.
Title: Re: Two Hands Two Feet
Post by: Coges on August 04, 2016, 11:16:28 pm
And I've got a chest and sinus infection. No wonder I feel like shit. Have absolutely nothing planned for the weekend. Will relax and recuperate and see how I go next week. Not going to jump straight back in but may lift once next week and do some jumps and that should be about it.
Title: Re: Two Hands Two Feet
Post by: Coges on August 11, 2016, 09:47:00 pm
Still recovering from this bloody chest infection. Feeling pretty good but the chesty cough is hanging around. It's been nearly two weeks since I lifted which is a bitch. Have basically done nothing since the ball game last Wednesday. Thankfully my weight hasn't changed. Still around that 92-93 mark and a mirror check this morning confirmed my body comp is pretty much the same which is lucky considering what I have and haven't eaten the last two weeks.

Am going to lift tonight and see how I go. Will do an easy-ish session. Prob just squat and ohp. Will also use this opportunity to start squatting in my oly shoes again.

Plan for next week is to lift twice, play ball and jump and then re-introduce track work when the cough is completely gone. No point here at this time of year doing the track in the morning. It's usually 5-6 degrees which isn't going to help anyone.
Title: Re: Two Hands Two Feet
Post by: adarqui on August 12, 2016, 12:49:12 am
Still recovering from this bloody chest infection. Feeling pretty good but the chesty cough is hanging around. It's been nearly two weeks since I lifted which is a bitch. Have basically done nothing since the ball game last Wednesday. Thankfully my weight hasn't changed. Still around that 92-93 mark and a mirror check this morning confirmed my body comp is pretty much the same which is lucky considering what I have and haven't eaten the last two weeks.

Am going to lift tonight and see how I go. Will do an easy-ish session. Prob just squat and ohp. Will also use this opportunity to start squatting in my oly shoes again.

Plan for next week is to lift twice, play ball and jump and then re-introduce track work when the cough is completely gone. No point here at this time of year doing the track in the morning. It's usually 5-6 degrees which isn't going to help anyone.

damn you been dealing with that chest infection for a while now..

i tell you what, i've only been sick once in the last year but, I don't have much contact with people anymore.. So easy to get sick when you "go to work". Prior to taking this year off, I got sick a ton the previous 3 years.
Title: Re: Two Hands Two Feet
Post by: Coges on August 12, 2016, 02:10:35 am
Still recovering from this bloody chest infection. Feeling pretty good but the chesty cough is hanging around. It's been nearly two weeks since I lifted which is a bitch. Have basically done nothing since the ball game last Wednesday. Thankfully my weight hasn't changed. Still around that 92-93 mark and a mirror check this morning confirmed my body comp is pretty much the same which is lucky considering what I have and haven't eaten the last two weeks.

Am going to lift tonight and see how I go. Will do an easy-ish session. Prob just squat and ohp. Will also use this opportunity to start squatting in my oly shoes again.

Plan for next week is to lift twice, play ball and jump and then re-introduce track work when the cough is completely gone. No point here at this time of year doing the track in the morning. It's usually 5-6 degrees which isn't going to help anyone.

damn you been dealing with that chest infection for a while now..

i tell you what, i've only been sick once in the last year but, I don't have much contact with people anymore.. So easy to get sick when you "go to work". Prior to taking this year off, I got sick a ton the previous 3 years.

Yeah it's been quite persistent.

It's mainly the kids. People send their sick kids to school which is the worst thing. Then everybody gets it. I think my immune system is worn though. I get this way pretty much every year so need to do something. Been looking into different probiotics and stuff like that to help me in the future. 
Title: Re: Two Hands Two Feet
Post by: Mikey on August 12, 2016, 10:40:35 am
Still recovering from this bloody chest infection. Feeling pretty good but the chesty cough is hanging around. It's been nearly two weeks since I lifted which is a bitch. Have basically done nothing since the ball game last Wednesday. Thankfully my weight hasn't changed. Still around that 92-93 mark and a mirror check this morning confirmed my body comp is pretty much the same which is lucky considering what I have and haven't eaten the last two weeks.

Am going to lift tonight and see how I go. Will do an easy-ish session. Prob just squat and ohp. Will also use this opportunity to start squatting in my oly shoes again.

Plan for next week is to lift twice, play ball and jump and then re-introduce track work when the cough is completely gone. No point here at this time of year doing the track in the morning. It's usually 5-6 degrees which isn't going to help anyone.

damn you been dealing with that chest infection for a while now..

i tell you what, i've only been sick once in the last year but, I don't have much contact with people anymore.. So easy to get sick when you "go to work". Prior to taking this year off, I got sick a ton the previous 3 years.

Yeah it's been quite persistent.

It's mainly the kids. People send their sick kids to school which is the worst thing. Then everybody gets it. I think my immune system is worn though. I get this way pretty much every year so need to do something. Been looking into different probiotics and stuff like that to help me in the future.

Yeah there's been a lot of illness going around this winter. It's also been the coldest/wettest winter I can remember. I'm just counting down the days until summer and warmer weather!!!
Title: Re: Two Hands Two Feet
Post by: Coges on August 13, 2016, 03:16:43 am
Still recovering from this bloody chest infection. Feeling pretty good but the chesty cough is hanging around. It's been nearly two weeks since I lifted which is a bitch. Have basically done nothing since the ball game last Wednesday. Thankfully my weight hasn't changed. Still around that 92-93 mark and a mirror check this morning confirmed my body comp is pretty much the same which is lucky considering what I have and haven't eaten the last two weeks.

Am going to lift tonight and see how I go. Will do an easy-ish session. Prob just squat and ohp. Will also use this opportunity to start squatting in my oly shoes again.

Plan for next week is to lift twice, play ball and jump and then re-introduce track work when the cough is completely gone. No point here at this time of year doing the track in the morning. It's usually 5-6 degrees which isn't going to help anyone.

damn you been dealing with that chest infection for a while now..

i tell you what, i've only been sick once in the last year but, I don't have much contact with people anymore.. So easy to get sick when you "go to work". Prior to taking this year off, I got sick a ton the previous 3 years.

Yeah it's been quite persistent.

It's mainly the kids. People send their sick kids to school which is the worst thing. Then everybody gets it. I think my immune system is worn though. I get this way pretty much every year so need to do something. Been looking into different probiotics and stuff like that to help me in the future.

Yeah there's been a lot of illness going around this winter. It's also been the coldest/wettest winter I can remember. I'm just counting down the days until summer and warmer weather!!!

Yep. Fuckin winter. I normally like the cold but not this year.
Title: Re: Two Hands Two Feet
Post by: Coges on August 13, 2016, 03:25:16 am
12/08/16 - 4pm

Squats
Bar x 10, 60 x 5, 90 x 4, 110 x 4

Ohp
Bar x 10, 30 x 8, 40 x 8, 8, 8

Squats went surprisingly well. Will go back in to the next week with a 115 max and build back up again. Will only take a couple of weeks.

Only bad thing is my rib. Last Thursday I coughed that bad that I strained a rib muscle. It's was ok but I definitely felt it on the 90 and 110 sets.
Title: Re: Two Hands Two Feet
Post by: adarqui on August 14, 2016, 01:51:02 am
12/08/16 - 4pm

Squats
Bar x 10, 60 x 5, 90 x 4, 110 x 4

Ohp
Bar x 10, 30 x 8, 40 x 8, 8, 8

Squats went surprisingly well. Will go back in to the next week with a 115 max and build back up again. Will only take a couple of weeks.

Only bad thing is my rib. Last Thursday I coughed that bad that I strained a rib muscle. It's was ok but I definitely felt it on the 90 and 110 sets.

how we can exert so much force in competition, training, etc.. then strain a muscle coughing. life is a twisted joke, we are all being trolled. :ninja:
Title: Re: Two Hands Two Feet
Post by: Coges on August 14, 2016, 08:41:14 pm
12/08/16 - 4pm

Squats
Bar x 10, 60 x 5, 90 x 4, 110 x 4

Ohp
Bar x 10, 30 x 8, 40 x 8, 8, 8

Squats went surprisingly well. Will go back in to the next week with a 115 max and build back up again. Will only take a couple of weeks.

Only bad thing is my rib. Last Thursday I coughed that bad that I strained a rib muscle. It's was ok but I definitely felt it on the 90 and 110 sets.

how we can exert so much force in competition, training, etc.. then strain a muscle coughing. life is a twisted joke, we are all being trolled. :ninja:

I know right! I felt like a frail old man when it happened. It was some serious coughing though. Probably exerted more force on my core than any other exercise I've done in years  :-[
Title: Re: Two Hands Two Feet
Post by: LBSS on August 15, 2016, 10:08:38 am
i had whooping cough in college. do not get whooping cough, it's common to break a rib from the violence of the coughing. managed to avoid that fate but i didn't get a full night's sleep for six weeks.

that was the last time i had a serious cough (11 years ago) and by god i hope i never have one again. sucks.
Title: Re: Two Hands Two Feet
Post by: Coges on August 15, 2016, 07:27:48 pm
i had whooping cough in college. do not get whooping cough, it's common to break a rib from the violence of the coughing. managed to avoid that fate but i didn't get a full night's sleep for six weeks.

that was the last time i had a serious cough (11 years ago) and by god i hope i never have one again. sucks.

Damn! Yeah whooping cough is shit. I've had the vaccination twice when each of my kids were born. I have had a serious cough for the last 3 weeks but it has settled considerably now which is great. Feel like I will be pretty much back to normal by next week.
Title: Re: Two Hands Two Feet
Post by: Coges on August 16, 2016, 01:39:11 am
Missed lifting last night and it's my daughters birthday today but I should be able to sneak in a quick lift between getting home from work, my sons swimming lessons and the family celebration with cake. Depending on how the rib goes I will squat, hip thrust (realised I've been doing weighted glute bridges so far but will change tonight) and some OHP & chins. I will probably have 30 mins so will see what I can fit in.

I have 9 weeks left of the normal ball season then 3-4 weeks of finals. I'm really hoping to make some significant gains in that time and feel like this is possible if I focus on the following:

Nutrition
Was 92kgs even this morning.  I want to be 87-88 heading into the finals. 5kg in 8 weeks should be possible. The shit thing is even if I lose purely fat my bf will probably still be in the low teens at 87kg. I need to be there or lower though (captain obvious). Still going on 2,400 cals a day as this number produced a good drop in weight when I hit it but allowed me to still eat a decent amount for training.

Training
Getting more full sessions of the jump circuit and track work in. Again a captain obvious moment. Was re-reading T0ddday's comments and details for the program and really the jump circuit/practice is a critical part of the program which I have been unintentionally neglecting. I will patiently push my squat and push press and just be patient with the other lifts to manage overall stress.I have figured out where I can do med ball tosses when it's not wet too (are there alternatives to med ball tosses though that can have a similar benefit? KB swings? idk). Another thing I'm planning is at least monthly massages. I have private health so will only pay $15-20 or so for it so I might as well use it. 

On a side note I was watching some old dunking videos of mine from 2012 (http://www.adarq.org/progress-journals-experimental-routines/two-hands-two-feet/msg79920/#msg79920) and also watching the raw footage and although it's pretty sad the speed at which I dunk it's also pretty sad how easily I could dunk back then with minimal run up or effort compared to now. It was nearly 4 years ago and I was squatting 100x5 and deadlifting 130 x 5 around that time. Was weighing in at 90kg. Makes me want to improve even more watching that back.
Title: Re: Two Hands Two Feet
Post by: T0ddday on August 16, 2016, 09:48:37 am
Missed lifting last night and it's my daughters birthday today but I should be able to sneak in a quick lift between getting home from work, my sons swimming lessons and the family celebration with cake. Depending on how the rib goes I will squat, hip thrust (realised I've been doing weighted glute bridges so far but will change tonight) and some OHP & chins. I will probably have 30 mins so will see what I can fit in.

I have 9 weeks left of the normal ball season then 3-4 weeks of finals. I'm really hoping to make some significant gains in that time and feel like this is possible if I focus on the following:

Nutrition
Was 92kgs even this morning.  I want to be 87-88 heading into the finals. 5kg in 8 weeks should be possible. The shit thing is even if I lose purely fat my bf will probably still be in the low teens at 87kg. I need to be there or lower though (captain obvious). Still going on 2,400 cals a day as this number produced a good drop in weight when I hit it but allowed me to still eat a decent amount for training.

Training
Getting more full sessions of the jump circuit and track work in. Again a captain obvious moment. Was re-reading T0ddday's comments and details for the program and really the jump circuit/practice is a critical part of the program which I have been unintentionally neglecting. I will patiently push my squat and push press and just be patient with the other lifts to manage overall stress.I have figured out where I can do med ball tosses when it's not wet too (are there alternatives to med ball tosses though that can have a similar benefit? KB swings? idk). Another thing I'm planning is at least monthly massages. I have private health so will only pay $15-20 or so for it so I might as well use it. 

On a side note I was watching some old dunking videos of mine from 2012 (http://www.adarq.org/progress-journals-experimental-routines/two-hands-two-feet/msg79920/#msg79920) and also watching the raw footage and although it's pretty sad the speed at which I dunk it's also pretty sad how easily I could dunk back then with minimal run up or effort compared to now. It was nearly 4 years ago and I was squatting 100x5 and deadlifting 130 x 5 around that time. Was weighing in at 90kg. Makes me want to improve even more watching that back.

Yes, the jump workouts are paramount!  If you read my comments on Andrews journal one thing you might revise about my jump workout (if you do it in a bball gym) is to have your ME jumps be lob dunks - this way you get practice dunking and ME jumps at the same time...  Course you have to know how to throw a lob...

Banded DB or KB swings are a useful exercise but I don't know if I consider it a great substitute.  Many coaches swear by clean and snatch high pulls (where you accelerate the bar and let go of it) as a substitute and it makes sense... However, it's technically harder to learn to accelerate a barbell than it is a ball so I don't like them as much - Also you need a gym where you can drop the bar and I don't know if you have this...

As far as ball tosses... I like doing them outdoors but of course I live in Socal where it's never rainy.  You CAN do them inside.  If you don't have enough space you can do them anywhere where you have a sturdy wall behind you.   I prefer a 12lb ball but if you are limited for space you can get a heavier ball and as long as you have about 10 yards distance from the wall you can make your goal to hit as high on the wall as possible...  Just make sure you have a heavy enough ball and enough distance that it's something challenging that you can improve on.   You can also do them from your knees which will really decrease the distance that you need to have - just make sure your on a soft surface or have knee pads - this can hurt.  You can work on a toss from the knees where you land in a half squat after the release.
Title: Re: Two Hands Two Feet
Post by: LBSS on August 16, 2016, 09:53:22 am
i do MB tosses with a 12lb ball on a squash or racquetball court. high ceilings mean it's easy to "measure" improvement: the harder (louder) it hits the ceiling, the more powerful the throw.
Title: Re: Two Hands Two Feet
Post by: T0ddday on August 16, 2016, 10:17:18 am
i do MB tosses with a 12lb ball on a squash or racquetball court. high ceilings mean it's easy to "measure" improvement: the harder (louder) it hits the ceiling, the more powerful the throw.

Yeah forgot to mention this but meant to.  Watch LBSS videos from his first to his last ball (most recent ball tosses) the improvement is pretty striking... The change in his ability to activate his hips and send the ball vs throw it is what you get out of this and I don't think KB swings provide the same benefit...  This is why I like exercises with constant weight but a goal of improving distance/height... I mean that is what vertical jumping and dunking are...
Title: Re: Two Hands Two Feet
Post by: Coges on August 16, 2016, 08:40:00 pm
Missed lifting last night and it's my daughters birthday today but I should be able to sneak in a quick lift between getting home from work, my sons swimming lessons and the family celebration with cake. Depending on how the rib goes I will squat, hip thrust (realised I've been doing weighted glute bridges so far but will change tonight) and some OHP & chins. I will probably have 30 mins so will see what I can fit in.

I have 9 weeks left of the normal ball season then 3-4 weeks of finals. I'm really hoping to make some significant gains in that time and feel like this is possible if I focus on the following:

Nutrition
Was 92kgs even this morning.  I want to be 87-88 heading into the finals. 5kg in 8 weeks should be possible. The shit thing is even if I lose purely fat my bf will probably still be in the low teens at 87kg. I need to be there or lower though (captain obvious). Still going on 2,400 cals a day as this number produced a good drop in weight when I hit it but allowed me to still eat a decent amount for training.

Training
Getting more full sessions of the jump circuit and track work in. Again a captain obvious moment. Was re-reading T0ddday's comments and details for the program and really the jump circuit/practice is a critical part of the program which I have been unintentionally neglecting. I will patiently push my squat and push press and just be patient with the other lifts to manage overall stress.I have figured out where I can do med ball tosses when it's not wet too (are there alternatives to med ball tosses though that can have a similar benefit? KB swings? idk). Another thing I'm planning is at least monthly massages. I have private health so will only pay $15-20 or so for it so I might as well use it. 

On a side note I was watching some old dunking videos of mine from 2012 (http://www.adarq.org/progress-journals-experimental-routines/two-hands-two-feet/msg79920/#msg79920) and also watching the raw footage and although it's pretty sad the speed at which I dunk it's also pretty sad how easily I could dunk back then with minimal run up or effort compared to now. It was nearly 4 years ago and I was squatting 100x5 and deadlifting 130 x 5 around that time. Was weighing in at 90kg. Makes me want to improve even more watching that back.

Yes, the jump workouts are paramount!  If you read my comments on Andrews journal one thing you might revise about my jump workout (if you do it in a bball gym) is to have your ME jumps be lob dunks - this way you get practice dunking and ME jumps at the same time...  Course you have to know how to throw a lob...

Banded DB or KB swings are a useful exercise but I don't know if I consider it a great substitute.  Many coaches swear by clean and snatch high pulls (where you accelerate the bar and let go of it) as a substitute and it makes sense... However, it's technically harder to learn to accelerate a barbell than it is a ball so I don't like them as much - Also you need a gym where you can drop the bar and I don't know if you have this...

As far as ball tosses... I like doing them outdoors but of course I live in Socal where it's never rainy.  You CAN do them inside.  If you don't have enough space you can do them anywhere where you have a sturdy wall behind you.   I prefer a 12lb ball but if you are limited for space you can get a heavier ball and as long as you have about 10 yards distance from the wall you can make your goal to hit as high on the wall as possible...  Just make sure you have a heavy enough ball and enough distance that it's something challenging that you can improve on.   You can also do them from your knees which will really decrease the distance that you need to have - just make sure your on a soft surface or have knee pads - this can hurt.  You can work on a toss from the knees where you land in a half squat after the release.

Yeah I kind of fell back into my old thinking of weights first then everything else afterwards. It was when you posted in Maxent's log about jumping > track > weights (or something to that effect) that it clicked. I will be aiming to get to a court for one session a week and will be able to include jumps with lobs. I like that idea. My lobs have been shithouse since I left high school where I used to do them pretty much every day.

I have a 6kg slam ball which I will use. It's starting to warm up a bit here so that will be in my favour. Actually do it from the knees as I could probably do these within my garage where my weights are.

Would you still do from knees doing backwards tosses?
Title: Re: Two Hands Two Feet
Post by: Coges on August 16, 2016, 08:41:42 pm
i do MB tosses with a 12lb ball on a squash or racquetball court. high ceilings mean it's easy to "measure" improvement: the harder (louder) it hits the ceiling, the more powerful the throw.

Yeah forgot to mention this but meant to.  Watch LBSS videos from his first to his last ball (most recent ball tosses) the improvement is pretty striking... The change in his ability to activate his hips and send the ball vs throw it is what you get out of this and I don't think KB swings provide the same benefit...  This is why I like exercises with constant weight but a goal of improving distance/height... I mean that is what vertical jumping and dunking are...

My old gym would have been perfect for this. It has a room where I could toss the ball and failing that had a few squash courts which were never being used. My other gym membership is up in about 4 weeks so I might look to go back to the old gym and be able to train weights and do jumping during the day.
Title: Re: Two Hands Two Feet
Post by: Coges on August 16, 2016, 10:48:35 pm
Didn't end up training last night. Had to run after my daughter outside the swimming pool (an actual sprint not just a jog) and really felt it in the rib area. Think I have a strained intercostal or something. Have a ball game tonight which I'm locked in to play so will be able to test it out then and see how I go for the rest of the week.
Title: Re: Two Hands Two Feet
Post by: Coges on August 17, 2016, 12:54:13 am
Going to be joining lob city here soon. This is my one and only lob landed in the last 5+ years (Nov 2012) :-[

http://www.youtube.com/watch?v=kgBAjAg9_FM

Hanging to get out there and try some more.
Title: Re: Two Hands Two Feet
Post by: adarqui on August 17, 2016, 01:03:37 am
nice!! lob city crew, geet-it!

man i lmfao'd hard when your camera passed out and died immediately after your dunk.
Title: Re: Two Hands Two Feet
Post by: Coges on August 17, 2016, 01:05:08 am
nice!! lob city crew, geet-it!

man i lmfao'd hard when your camera passed out and died immediately after your dunk.

Haha the camera couldn't handle the awesomeness of my earth shattering dunk lol
Title: Re: Two Hands Two Feet
Post by: Coges on August 17, 2016, 08:18:27 pm
Ball game last night. Was interesting that I didn't go in with the usual fire. Being out for a couple of weeks with the chest infection and my sore ribs I basically just wanted to get a decent run in. Game ended in a draw though in the most frustrating way. Our guards had an absolute refusal to guard their main and only scorer who dropped 6 3's. Even with that we're up by 1 with 30s to go and one of our guys shoots an unnecessary 3 from the corner, misses but gets his own rebound and then proceeds to throw a behind the back pass that goes straight out of bounds. They go down and hit a 3 with 10 seconds to go and we managed to scrape a bucket in with a few seconds left. I know it's not the NBA but people can be frustrating to play with sometimes.

I felt ok. Ribs hurt like a bitch for the first 5 minutes and then didn't feel them again till after the match. Happy with the run although I had limited hops but that's to be expected on recent training form. Feel like I should be pretty much back to normal by next week and will be able to begin my run at it again.
Title: Re: Two Hands Two Feet
Post by: adarqui on August 18, 2016, 02:40:32 am
Ball game last night. Was interesting that I didn't go in with the usual fire. Being out for a couple of weeks with the chest infection and my sore ribs I basically just wanted to get a decent run in. Game ended in a draw though in the most frustrating way. Our guards had an absolute refusal to guard their main and only scorer who dropped 6 3's. Even with that we're up by 1 with 30s to go and one of our guys shoots an unnecessary 3 from the corner, misses but gets his own rebound and then proceeds to throw a behind the back pass that goes straight out of bounds. They go down and hit a 3 with 10 seconds to go and we managed to scrape a bucket in with a few seconds left. I know it's not the NBA but people can be frustrating to play with sometimes.

damn.

is there an explanation for people who don't play hard defense? I never understood it.. I took so much pride in defense. I mean, what fun is scoring etc, if you're letting some dude just score all over you ... not sure how people don't take more pride in defense than offense.

as for the behind the back pass that went out of bounds, really late in the game.. remember this?

(http://i.imgur.com/Jg6TZJ1.gif)

 :trollface:



Quote
I felt ok. Ribs hurt like a bitch for the first 5 minutes and then didn't feel them again till after the match. Happy with the run although I had limited hops but that's to be expected on recent training form. Feel like I should be pretty much back to normal by next week and will be able to begin my run at it again.

nice! being sick sucks.. just trick yourself into thinking you took a nice 2 week deload.

rib/intercostal injuries can be a real pain in the ass.. i've had a few of them. When I get them, I can't run at all. I would have been complete toast in that basketball game you played.. Jogging/running is completely impossible. Just be careful with it, don't want it to become "more chronic".
Title: Re: Two Hands Two Feet
Post by: Coges on August 18, 2016, 02:58:31 am
Ball game last night. Was interesting that I didn't go in with the usual fire. Being out for a couple of weeks with the chest infection and my sore ribs I basically just wanted to get a decent run in. Game ended in a draw though in the most frustrating way. Our guards had an absolute refusal to guard their main and only scorer who dropped 6 3's. Even with that we're up by 1 with 30s to go and one of our guys shoots an unnecessary 3 from the corner, misses but gets his own rebound and then proceeds to throw a behind the back pass that goes straight out of bounds. They go down and hit a 3 with 10 seconds to go and we managed to scrape a bucket in with a few seconds left. I know it's not the NBA but people can be frustrating to play with sometimes.

damn.

is there an explanation for people who don't play hard defense? I never understood it.. I took so much pride in defense. I mean, what fun is scoring etc, if you're letting some dude just score all over you ... not sure how people don't take more pride in defense than offense.
 

Yep. I don’t get it either.  It’s the most frustrating thing to me when playing. Heaps of guys can knock down open shots but just get a hand in their face. Make them put it on the floor and those same guys don’t can’t make the more difficult shot.


as for the behind the back pass that went out of bounds, really late in the game.. remember this?

(http://i.imgur.com/Jg6TZJ1.gif)

 :trollface:
 

Hahahaha. That is pretty much the exact same thing except my team mate was in Klay’s position and was trying to pass it to where Steph is.


nice! being sick sucks.. just trick yourself into thinking you took a nice 2 week deload.

rib/intercostal injuries can be a real pain in the ass.. i've had a few of them. When I get them, I can't run at all. I would have been complete toast in that basketball game you played.. Jogging/running is completely impossible. Just be careful with it, don't want it to become "more chronic".

Yeah I’m being conservative. Going to attempt to train tonight and see what I can and can’t do. It’s still tender to the touch but I don’t feel it moving around so much. It’s around the floating rib on the left hand side so in a weird location. 
Title: Re: Two Hands Two Feet
Post by: Coges on August 19, 2016, 02:17:01 am
Fucking ribs!!! Didn't train last night. I'll do something light tomorrow and try to set myself for next week.
I sneezed before and it felt like I took a shot from Tyson. Ridiculous.
Title: Re: Two Hands Two Feet
Post by: Coges on August 21, 2016, 11:28:32 pm
Did nothing over the weekend. Not a thing. Absolutely nothing.

Body feels ok and the rib is pretty good but just lacking the motivation to get started again. I've basically gotten lazy in the last two weeks. Have been watching a shit load of the Olympics though so now that it's over I might get some sleep again.

Will get back into it this week. Did meal prep last night so have all meals for the week done so there's no stress on that front.
Title: Re: Two Hands Two Feet
Post by: Coges on August 23, 2016, 09:21:33 pm
23/08/2016 - 7pm

Daily mob circuit

Squats-
bar x 10, 60 x 5, 80 x 4, 100 x 4

OHP-
bar x 8, 30 x 8, 40 x 8, 8, 8, 8

Really short session today. Ribs are still restricting me. Squats felt good and legs were great. Ribs could not handle the load. Far better than it was 2 weeks ago but still limiting me. Couldn't do chins, slant bench leg raise and didn't even try hip thrusts.

24/08/2016
Ball game tonight and will lift again and get a track session in before the end of the week. I'm going to start setting myself goals for my ball games. Not like I'm playing for sheep stations but doing this will at least ensure I'm focusing on playing better each time.
Goal for tonight: Work on post moves facing the rim. I have a few go to moves with my back to the rim but want to work on turning to face the defender then the fake and drive or just the jump shot. Will report back.
Title: Re: Two Hands Two Feet
Post by: T0ddday on August 24, 2016, 02:48:19 pm
23/08/2016 - 7pm

Daily mob circuit

Squats-
bar x 10, 60 x 5, 80 x 4, 100 x 4

OHP-
bar x 8, 30 x 8, 40 x 8, 8, 8, 8

Really short session today. Ribs are still restricting me. Squats felt good and legs were great. Ribs could not handle the load. Far better than it was 2 weeks ago but still limiting me. Couldn't do chins, slant bench leg raise and didn't even try hip thrusts.

24/08/2016
Ball game tonight and will lift again and get a track session in before the end of the week. I'm going to start setting myself goals for my ball games. Not like I'm playing for sheep stations but doing this will at least ensure I'm focusing on playing better each time.
Goal for tonight: Work on post moves facing the rim. I have a few go to moves with my back to the rim but want to work on turning to face the defender then the fake and drive or just the jump shot. Will report back.

Playing for sheep stations... Thank you google.
Title: Re: Two Hands Two Feet
Post by: adarqui on August 24, 2016, 02:59:55 pm
23/08/2016 - 7pm

Daily mob circuit

Squats-
bar x 10, 60 x 5, 80 x 4, 100 x 4

OHP-
bar x 8, 30 x 8, 40 x 8, 8, 8, 8

Really short session today. Ribs are still restricting me. Squats felt good and legs were great. Ribs could not handle the load. Far better than it was 2 weeks ago but still limiting me. Couldn't do chins, slant bench leg raise and didn't even try hip thrusts.

24/08/2016
Ball game tonight and will lift again and get a track session in before the end of the week. I'm going to start setting myself goals for my ball games. Not like I'm playing for sheep stations but doing this will at least ensure I'm focusing on playing better each time.
Goal for tonight: Work on post moves facing the rim. I have a few go to moves with my back to the rim but want to work on turning to face the defender then the fake and drive or just the jump shot. Will report back.

Playing for sheep stations... Thank you google.

turbo same.
Title: Re: Two Hands Two Feet
Post by: adarqui on August 24, 2016, 03:03:35 pm
23/08/2016 - 7pm

Daily mob circuit

Squats-
bar x 10, 60 x 5, 80 x 4, 100 x 4

OHP-
bar x 8, 30 x 8, 40 x 8, 8, 8, 8

Really short session today. Ribs are still restricting me. Squats felt good and legs were great. Ribs could not handle the load. Far better than it was 2 weeks ago but still limiting me. Couldn't do chins, slant bench leg raise and didn't even try hip thrusts.

24/08/2016
Ball game tonight and will lift again and get a track session in before the end of the week. I'm going to start setting myself goals for my ball games. Not like I'm playing for sheep stations but doing this will at least ensure I'm focusing on playing better each time.
Goal for tonight: Work on post moves facing the rim. I have a few go to moves with my back to the rim but want to work on turning to face the defender then the fake and drive or just the jump shot. Will report back.

rib injuries are no joke. on the way back though.. good stuff.
Title: Re: Two Hands Two Feet
Post by: Coges on August 24, 2016, 07:50:45 pm
23/08/2016 - 7pm

Daily mob circuit

Squats-
bar x 10, 60 x 5, 80 x 4, 100 x 4

OHP-
bar x 8, 30 x 8, 40 x 8, 8, 8, 8

Really short session today. Ribs are still restricting me. Squats felt good and legs were great. Ribs could not handle the load. Far better than it was 2 weeks ago but still limiting me. Couldn't do chins, slant bench leg raise and didn't even try hip thrusts.

24/08/2016
Ball game tonight and will lift again and get a track session in before the end of the week. I'm going to start setting myself goals for my ball games. Not like I'm playing for sheep stations but doing this will at least ensure I'm focusing on playing better each time.
Goal for tonight: Work on post moves facing the rim. I have a few go to moves with my back to the rim but want to work on turning to face the defender then the fake and drive or just the jump shot. Will report back.

rib injuries are no joke. on the way back though.. good stuff.

Yeah I'm surprised it's taken so long. Sneezing still hurts like a bitch though.
Title: Re: Two Hands Two Feet
Post by: Coges on August 24, 2016, 07:57:55 pm
Ball game last night playing the second team on the ladder (we're first). We won by 2. I ended up with 16 points. They hit a 3 with 30 seconds left and I got a nice drive to the basket, absorbed some body contact and made the 2 to put us up with 5 seconds left. I was so lethargic though during the game. We were nicely up by 10 after the first half then didn't score again till 3m left in the game. I was feeling a bit crook again before the game yesterday. After coming off 2 heavy courses of antibiotics I think I need to get onto some probiotics or something. Maybe some kimchi and sauerkraut. Also need to figure out my pre-game nutrition and make it consistent each week. I feel like I'm missing out on so much good play when I don't get it right. When I do I dominate.

As for my post play goals well they went to shit. Couldn't get the ball in the post pretty much all game. My teammates just wouldn't pass it to me in there. Had two nice post moves with my back to the rim but missed both shots. Will look at this again next week although we play a much lower ranked team so it should be a more open, run and gun style game.
Title: Re: Two Hands Two Feet
Post by: Coges on August 26, 2016, 01:08:49 am
25/08/2016

1) Wall HipFlexor Mobilization 2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10 (struggle with these on my right hand side yet my left side is where I have had shoulder and lat problems. I'm sure there's an explanation for that somewhere)
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
Title: Re: Two Hands Two Feet
Post by: Coges on August 26, 2016, 01:11:33 am
26/08/2016 - 1pm

Track Day
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint

Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.

Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!  ;D
Title: Re: Two Hands Two Feet
Post by: T0ddday on August 26, 2016, 02:09:48 pm
26/08/2016 - 1pm

Track Day
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint

Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.

Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!  ;D

Lol.  Got no problem with you making fun of your whiteness or slowness... But if u make a nickname that sounds like two go together then you will be suggesting that racist and ruining athletics in America so stick to one!
Title: Re: Two Hands Two Feet
Post by: adarqui on August 26, 2016, 03:07:32 pm
i think you should take the opposite approach.. call yourself "flash", or "fma" (fastest man alive) etc.. maybe you'll be able to trick the governor we have in our brains/nervous systems that keeps us slow.

 :ninja:
Title: Re: Two Hands Two Feet
Post by: Coges on August 26, 2016, 07:17:15 pm
26/08/2016 - 1pm

Track Day
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint

Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.

Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!  ;D

Lol.  Got no problem with you making fun of your whiteness or slowness... But if u make a nickname that sounds like two go together then you will be suggesting that racist and ruining athletics in America so stick to one!

Lol can't tell if serious or not.

I'm not sure how it could be racist though. I'm white which is a fact and I'm also slow which is a fact. It's also self imposed which is more self deprecating than racist imo.
Title: Re: Two Hands Two Feet
Post by: Coges on August 26, 2016, 07:21:35 pm
i think you should take the opposite approach.. call yourself "flash", or "fma" (fastest man alive) etc.. maybe you'll be able to trick the governor we have in our brains/nervous systems that keeps us slow.

 :ninja:

Haha. Yes good point. I felt fast until I looked at the footage so maybe that's the key. Or maybe actually training more is the key  :o who would have thought.
Title: Re: Two Hands Two Feet
Post by: Coges on August 26, 2016, 07:25:20 pm
26/08/2016 - 6pm

Squats
Bar x 10, 60 x 5, 80 x 3
100 x 1, 1, 1

SL DB deadlift to press
3x8@15kg

Incline bench
Bar  x 8, 40 x 8, 60 x 5, 5, 9

Chins
Bw x 5, 2 (damn rib. Was ok up till this point)

Parallel barbell row
40 x 10, 10

Squats felt great. Ribs were pretty good up till the chins. Overall they're getting better though.
Title: Re: Two Hands Two Feet
Post by: AGC on August 26, 2016, 11:35:26 pm
Yeah intercostals are shitty little muscles that you can't do much for except let them recover. You can probably push them a little bit more than your average strained muscle but be careful.
Title: Re: Two Hands Two Feet
Post by: Coges on August 27, 2016, 08:44:14 am
Yeah intercostals are shitty little muscles that you can't do much for except let them recover. You can probably push them a little bit more than your average strained muscle but be careful.

Yes it's difficult to know how hard to go with them. Feel fine one.minute and then shocking the next.
Title: Re: Two Hands Two Feet
Post by: T0ddday on August 27, 2016, 03:45:29 pm
26/08/2016 - 1pm

Track Day
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint

Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.

Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!  ;D

Lol.  Got no problem with you making fun of your whiteness or slowness... But if u make a nickname that sounds like two go together then you will be suggesting that racist and ruining athletics in America so stick to one!

Lol can't tell if serious or not.

I'm not sure how it could be racist though. I'm white which is a fact and I'm also slow which is a fact. It's also self imposed which is more self deprecating than racist imo.

Half joking...

Noticing that your slow isn't racist...
Noticing that your white isn't racist...
Getting a nickname that combines those isn't racist...

The belief that both of those traits occur together because of some innate relationship is racist! 

And it is frustrating because I deal with it a lot.  I got a chance to train a basketball prodigy recently... Was humbling how good this kid was.  White kid.  6'3" 140 pounds.  Amazing jumper, hesitation, dribbling, smart little moves with his hands, sneaking push offs and pull backs... Amazing.  Training him for speed... As much better as he was than me I could still guard him in drills pretty well... He splashed a few deep threes right in my face but I also got a piece on a bunch... Simply put he is too slow and weak...  I did play pretty handsy and redirect him a little but he would still get me on moves and I would recover everytime and keep him from getting by... I am pretty fast laterally (it's probably my best sports skill is lateral on ball defense in basketball or man defense as a cornerback in football) but any other player with even a bit of athleticism would dust me if they had this kids moves...

But I mean 6'3" 140.  15 years old.  Can't touch the rim.  I'm 5'11 215 and I was scared to body him cause he might break...  I was explaining to his dad how fuckkng amazing he will be if he just has a tiny bit of strength and speed and his dad kept insisting that I don't know what it's like to be white and that he is slow cause he is white... His dad even had the audacity to tell me that I got my leaping ability from my fathers side after I reminded him I'm Irish!  Ridiculous.  His kid heard it all and it's a racist message and it's bad for everyone to propagate that stereotype...

Of course your in Australia... I dunno what it's like there...  The stereotype is definitely more pervasive in America.  It's why you see the third place in the 200m in the olympics by a white guy and lots of great white sprinters and athletes but they are never from America...  If they are from America they never grew up around white people...

But here it's a bad sterotype... The dad is gonna make his kid more of an Adam Morrison than a Manu Ginobili - you think if Manu had grown up in America being told he is white and slow he would have been shamgodding people and dunking on them?  Lol.  Let that stereotype die!  It hurts us all!
Title: Re: Two Hands Two Feet
Post by: adarqui on August 28, 2016, 11:24:48 am
26/08/2016 - 1pm

Track Day
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint

Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.

Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!  ;D

Lol.  Got no problem with you making fun of your whiteness or slowness... But if u make a nickname that sounds like two go together then you will be suggesting that racist and ruining athletics in America so stick to one!

Lol can't tell if serious or not.

I'm not sure how it could be racist though. I'm white which is a fact and I'm also slow which is a fact. It's also self imposed which is more self deprecating than racist imo.

Half joking...

Noticing that your slow isn't racist...
Noticing that your white isn't racist...
Getting a nickname that combines those isn't racist...

The belief that both of those traits occur together because of some innate relationship is racist! 

And it is frustrating because I deal with it a lot.  I got a chance to train a basketball prodigy recently... Was humbling how good this kid was.  White kid.  6'3" 140 pounds.  Amazing jumper, hesitation, dribbling, smart little moves with his hands, sneaking push offs and pull backs... Amazing.  Training him for speed... As much better as he was than me I could still guard him in drills pretty well... He splashed a few deep threes right in my face but I also got a piece on a bunch... Simply put he is too slow and weak...  I did play pretty handsy and redirect him a little but he would still get me on moves and I would recover everytime and keep him from getting by... I am pretty fast laterally (it's probably my best sports skill is lateral on ball defense in basketball or man defense as a cornerback in football) but any other player with even a bit of athleticism would dust me if they had this kids moves...

But I mean 6'3" 140.  15 years old.  Can't touch the rim.  I'm 5'11 215 and I was scared to body him cause he might break...  I was explaining to his dad how fuckkng amazing he will be if he just has a tiny bit of strength and speed and his dad kept insisting that I don't know what it's like to be white and that he is slow cause he is white... His dad even had the audacity to tell me that I got my leaping ability from my fathers side after I reminded him I'm Irish!  Ridiculous.  His kid heard it all and it's a racist message and it's bad for everyone to propagate that stereotype...

Of course your in Australia... I dunno what it's like there...  The stereotype is definitely more pervasive in America.  It's why you see the third place in the 200m in the olympics by a white guy and lots of great white sprinters and athletes but they are never from America...  If they are from America they never grew up around white people...

But here it's a bad sterotype... The dad is gonna make his kid more of an Adam Morrison than a Manu Ginobili - you think if Manu had grown up in America being told he is white and slow he would have been shamgodding people and dunking on them?  Lol.  Let that stereotype die!  It hurts us all!

Great stuff.

This quick point is related to T0ddday's post about dads, stereotypes, culture etc..

If we are subjected to those stereotypes as we grow up, there's a good chance we will believe them. And by simply believing them, it goes from being a stereotype to a "physical barrier" in our brains. I think our brains are full of those barriers, in all kinds of different forms - not just athletics. So if all of a sudden we want to "defy our genetics", which might actually just be - realize our true genetic potential, we have to destroy such barriers in our brains as we attempt to progress. I've been guilty of it myself by saying "defying my genetics". I try not to mention "whiteness" as being a limitation, though it is somewhat implied when I say defying my genetics. As a coach, I would make sure not to use such stereotypes in front of kids/athletes, and also make sure to call out athletes or their parents for using these stereotypes etc.

TLDR: stereotypes become physical barriers in our brains if we end up believing them. I'm not a neuroscientist, but I imagine an "inefficient series of dendrites" and such that weaken the "go get it" signal.

As for myself, I often think about my brain being a limiting factor: especially for running. For jumping/sprinting, I often tell my brain to "let go" and "give me more". Maybe i'm just nuts, but I really feel like my brain holds me back more than my muscle/tendon physiology. One reason I think this is, when i'm feeling REALLY GOOD MENTALLY, I can get much more out of my jump/sprint/run sessions. If I let any self doubt creep in, the quality of jumps/sprints/runs decrease dramatically (sprints less so, jumps/running more so). So I kind of feel like i'm in a battle with not only the physiological factors related to muscle/tendon/nervous system, but also with my brain. I feel like there's things in there "blocking me" from turning it up a notch ... perhaps protective mechanisms given my current fitness/strength etc. I mentioned a "governor device for engines" in a previous post... that's kind of what it feels like.. how to remove the governor and inject the NOS???  :ninja:
Title: Re: Two Hands Two Feet
Post by: adarqui on August 28, 2016, 11:47:57 am
^^ also, simply thinking about all of this stuff is probably still not a great thing.. but i'd rather think that I have barriers I can overcome, than thinking I was born to be slow/weak etc. So I guess that's a positive aspect of it.

Would be nice to be able to completely clear our minds when performing. What if that was actually a path to athletic performance improvement? (ability to "get in the zone" alot quicker/easier/frequently).

Also .. just a side note. When looking at times during training etc, it's incredible how one measurement can absolutely wreck us mentally.. ie, if I see my bad mile split time on a run. When i'm trying to run really fast, I never look at my watch. Simply looking at it makes me run slower.. lmao.
Title: Re: Two Hands Two Feet
Post by: Coges on August 28, 2016, 09:30:32 pm
26/08/2016 - 1pm

Track Day
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint

Back to the track for the first time in weeks. Bloody thing was being used by school kids again so I was relegated to the soccer field next door. All things being equal I didn't do too bad. Have some footage of bounds which I may upload if I can get over my embarrassment. 2x3x100s were brutal as I didn't take too much rest between. No real point till I get fitter anyway. All in all felt good though.

Edit- Just looking at footage and I look so damn slow. It's ridiculous. I think I'm going to change my name to Glacier. I'm white and slow as fuck!  ;D

Lol.  Got no problem with you making fun of your whiteness or slowness... But if u make a nickname that sounds like two go together then you will be suggesting that racist and ruining athletics in America so stick to one!

Lol can't tell if serious or not.

I'm not sure how it could be racist though. I'm white which is a fact and I'm also slow which is a fact. It's also self imposed which is more self deprecating than racist imo.

Half joking...

Noticing that your slow isn't racist...
Noticing that your white isn't racist...
Getting a nickname that combines those isn't racist...

The belief that both of those traits occur together because of some innate relationship is racist! 

And it is frustrating because I deal with it a lot.  I got a chance to train a basketball prodigy recently... Was humbling how good this kid was.  White kid.  6'3" 140 pounds.  Amazing jumper, hesitation, dribbling, smart little moves with his hands, sneaking push offs and pull backs... Amazing.  Training him for speed... As much better as he was than me I could still guard him in drills pretty well... He splashed a few deep threes right in my face but I also got a piece on a bunch... Simply put he is too slow and weak...  I did play pretty handsy and redirect him a little but he would still get me on moves and I would recover everytime and keep him from getting by... I am pretty fast laterally (it's probably my best sports skill is lateral on ball defense in basketball or man defense as a cornerback in football) but any other player with even a bit of athleticism would dust me if they had this kids moves...

But I mean 6'3" 140.  15 years old.  Can't touch the rim.  I'm 5'11 215 and I was scared to body him cause he might break...  I was explaining to his dad how fuckkng amazing he will be if he just has a tiny bit of strength and speed and his dad kept insisting that I don't know what it's like to be white and that he is slow cause he is white... His dad even had the audacity to tell me that I got my leaping ability from my fathers side after I reminded him I'm Irish!  Ridiculous.  His kid heard it all and it's a racist message and it's bad for everyone to propagate that stereotype...

Of course your in Australia... I dunno what it's like there...  The stereotype is definitely more pervasive in America.  It's why you see the third place in the 200m in the olympics by a white guy and lots of great white sprinters and athletes but they are never from America...  If they are from America they never grew up around white people...

But here it's a bad sterotype... The dad is gonna make his kid more of an Adam Morrison than a Manu Ginobili - you think if Manu had grown up in America being told he is white and slow he would have been shamgodding people and dunking on them?  Lol.  Let that stereotype die!  It hurts us all!

Yeah I get you 100%. The simple answer is I put those together without any links and laughed to myself. Not that I'm slow because I'm white but just that I'm slow and white.

We get it here in Australia but it's far less called out. In Aussie rules football (AFL) you have a lot of indigenous players who are obviously naturally talented (because they're playing professional football) and nearly all the media commentators go apeshit whenever they do anything and put it down to that fact that they're naturally talented indigenous players and speak nothing of the hard work that they do to get that way. Which, like you've said, pretty much takes away any credit for the years of hard work they've put into themselves.

I do get a lot of people telling me I'm only good at sports because I'm tall which removes my 30 years of playing basketball but I just quietly tell them to fuck off. 
Title: Re: Two Hands Two Feet
Post by: Coges on August 28, 2016, 09:35:43 pm
^^ also, simply thinking about all of this stuff is probably still not a great thing.. but i'd rather think that I have barriers I can overcome, than thinking I was born to be slow/weak etc. So I guess that's a positive aspect of it.

Would be nice to be able to completely clear our minds when performing. What if that was actually a path to athletic performance improvement? (ability to "get in the zone" alot quicker/easier/frequently).

Also .. just a side note. When looking at times during training etc, it's incredible how one measurement can absolutely wreck us mentally.. ie, if I see my bad mile split time on a run. When i'm trying to run really fast, I never look at my watch. Simply looking at it makes me run slower.. lmao.

Haha I do that with the watch as well. I looked at it a few times and was like "I'm sure I was faster than that" and it can be a little demoralising. You're right, it's best not to look.

I've been reading a lot more on getting in the zone and how to get there quicker. I know that it's impossible to do it every time you train or play but there are obviously certain things that will allow you to get there quicker. I have just started guided meditation (mindfullness) and have read that this can facilitate better performance in all areas of life. Another thing for me is recognising when I'm in the zone and remembering how I got there. I've said it a few times that I play better when I'm slightly pissed off. I don't think it's the pissed off part that beneficial, it's more the not thinking about anything else part that works for me.
Title: Re: Two Hands Two Feet
Post by: Coges on August 28, 2016, 09:38:32 pm
This quick point is related to T0ddday's post about dads, stereotypes, culture etc..

If we are subjected to those stereotypes as we grow up, there's a good chance we will believe them. And by simply believing them, it goes from being a stereotype to a "physical barrier" in our brains. I think our brains are full of those barriers, in all kinds of different forms - not just athletics. So if all of a sudden we want to "defy our genetics", which might actually just be - realize our true genetic potential, we have to destroy such barriers in our brains as we attempt to progress. I've been guilty of it myself by saying "defying my genetics". I try not to mention "whiteness" as being a limitation, though it is somewhat implied when I say defying my genetics. As a coach, I would make sure not to use such stereotypes in front of kids/athletes, and also make sure to call out athletes or their parents for using these stereotypes etc.

TLDR: stereotypes become physical barriers in our brains if we end up believing them. I'm not a neuroscientist, but I imagine an "inefficient series of dendrites" and such that weaken the "go get it" signal.

As for myself, I often think about my brain being a limiting factor: especially for running. For jumping/sprinting, I often tell my brain to "let go" and "give me more". Maybe i'm just nuts, but I really feel like my brain holds me back more than my muscle/tendon physiology. One reason I think this is, when i'm feeling REALLY GOOD MENTALLY, I can get much more out of my jump/sprint/run sessions. If I let any self doubt creep in, the quality of jumps/sprints/runs decrease dramatically (sprints less so, jumps/running more so). So I kind of feel like i'm in a battle with not only the physiological factors related to muscle/tendon/nervous system, but also with my brain. I feel like there's things in there "blocking me" from turning it up a notch ... perhaps protective mechanisms given my current fitness/strength etc. I mentioned a "governor device for engines" in a previous post... that's kind of what it feels like.. how to remove the governor and inject the NOS???  :ninja:

I'm finding that more and more difficult with my own kids.  I had never really thought about the impact of stereotypes because I try not to use them but when your kids ask you a question related to it you really have to think and be careful about not giving the easy answer. Also, it's very hard to control what teachers, coaches and other students and parents are saying because that's where a lot of stereotypes can stem from. Nearly all of it unintentional too.
Title: Re: Two Hands Two Feet
Post by: Mikey on August 29, 2016, 07:01:11 am
http://www.youtube.com/watch?v=LTML_NcQkMM
Title: Re: Two Hands Two Feet
Post by: Coges on August 29, 2016, 07:42:55 am
I kid you not I was going to post this. Good old Bruce #delicious
Title: Re: Two Hands Two Feet
Post by: Coges on August 29, 2016, 07:57:36 am
29/08/2016 - 7pm

Squats
Bar x 10, 60 x 5, 90 x 3
105 x 4,  95 x 7,  7 (last 3 sets belted)

Hip thrust
60 x 10, 10

Reverse Slant bench leg raise
Bw x 10, 10 (straight only)

Ring chins
Bw x 3, 3, 3, 3, 3

Ohp
Bar x 8, 30 x 8
45 x 8, 6, 8

Went easy on hip thrusts, chins and ab work due to intercostal strain.
Belted up on work sets for squats. Reading a T0ddday comment in Entropy's log about using the available tools. Have never really used a belt or straps before so I think I'll be giving them a run. End of the day my goal is to jump high and not to be a weightlifter.
Title: Re: Two Hands Two Feet
Post by: Coges on August 29, 2016, 08:35:32 am
It's worthwhile mentioning that when squatting with a belt tonight I felt my legs way more than I usually would. Not sure if this is normal though. Felt good.
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2016, 03:09:27 am
Massive post squat DOMS in quads. More than I usually get. Is there something related to the belt that forces me to use legs more? Sounds funny writing it but no other way to explain it. Or it could just be the 2 sets of 7.
Title: Re: Two Hands Two Feet
Post by: T0ddday on August 30, 2016, 07:21:51 pm
This quick point is related to T0ddday's post about dads, stereotypes, culture etc..

If we are subjected to those stereotypes as we grow up, there's a good chance we will believe them. And by simply believing them, it goes from being a stereotype to a "physical barrier" in our brains. I think our brains are full of those barriers, in all kinds of different forms - not just athletics. So if all of a sudden we want to "defy our genetics", which might actually just be - realize our true genetic potential, we have to destroy such barriers in our brains as we attempt to progress. I've been guilty of it myself by saying "defying my genetics". I try not to mention "whiteness" as being a limitation, though it is somewhat implied when I say defying my genetics. As a coach, I would make sure not to use such stereotypes in front of kids/athletes, and also make sure to call out athletes or their parents for using these stereotypes etc.

TLDR: stereotypes become physical barriers in our brains if we end up believing them. I'm not a neuroscientist, but I imagine an "inefficient series of dendrites" and such that weaken the "go get it" signal.

As for myself, I often think about my brain being a limiting factor: especially for running. For jumping/sprinting, I often tell my brain to "let go" and "give me more". Maybe i'm just nuts, but I really feel like my brain holds me back more than my muscle/tendon physiology. One reason I think this is, when i'm feeling REALLY GOOD MENTALLY, I can get much more out of my jump/sprint/run sessions. If I let any self doubt creep in, the quality of jumps/sprints/runs decrease dramatically (sprints less so, jumps/running more so). So I kind of feel like i'm in a battle with not only the physiological factors related to muscle/tendon/nervous system, but also with my brain. I feel like there's things in there "blocking me" from turning it up a notch ... perhaps protective mechanisms given my current fitness/strength etc. I mentioned a "governor device for engines" in a previous post... that's kind of what it feels like.. how to remove the governor and inject the NOS???  :ninja:

I'm finding that more and more difficult with my own kids.  I had never really thought about the impact of stereotypes because I try not to use them but when your kids ask you a question related to it you really have to think and be careful about not giving the easy answer. Also, it's very hard to control what teachers, coaches and other students and parents are saying because that's where a lot of stereotypes can stem from. Nearly all of it unintentional too.

Yeah I mean this is a really complicated issue especially when dealing w kids.  It's basically that we have to balance three things - barriers, stereotypes and realistic expectations/limits.

I think the barriers that Andrew talks about are totally real and their is a bunch evidence to support how damaging they are... Just think about Roger Bannister and the four minute mile.  Before he ran it people just were so sure it couldn't be done...  Then he went out and did it only training 3 hrs a week (he had limited time due to his schedule as a medical student and only did 400m speed repeats on his lunch break)... Within 10 years highschool kids had done it and somebody had run a sub 8 minute 2 mile!  He broke through the barrier for everyone and then it no longer had power over people and now it's not looked at as an amazing thing at all!  These barriers really hold us back from make individual progress or progress as a society or human race!  I hate when people have political ideas and people say things like "well a world without war is unrealistic cause humans are naturally violent war loving creatures"... It's like yeah maybe... But for sure if you keep saying that!!!

As far as stereotypes about race go they are mostly harmful if they involve any trainable quality...  There are a fun non harmful ones - over here we have a stereotype that Samoan people are generally really nice guys.  I don't see much harm in that - people expecting others to be nice is a good thing (we are far too fearful of others due to shows like CSI that make people think the world is full of psychotic killers) and if Samoans are effected by the stereotype and be nice rather than mean - well I don't really see much harm in that!  What's important to realize is that stereotypes can be harmful without being explicitly negative.  People don't see the harm in the stereotype that black people run faster or Asians or good at math cause they don't understand how it effects others. It's harmful for members of the race that the stereotype is about because of the pressure it puts on them.  In the case of math - the stories about Asian students committing suicide at MiT because of the immense pressure is an obvious reason why it is bad.  Or the fact that a black athlete who isn't fast will get branded as a lazy person who won't work hard while a semi fast white athlete gets praised as being extremely hard working!  That's wrong and damaging to everyone!  And then of course there is the contradiction that people are using empirical data as justification for believing some positive things like being good at math or running fast but claiming to not believe it at all for negative things.  I am always like "wait you think it's completely clear that whites are slow and blacks are fast cause a black guy won the 100m but you don't think poor test scores indicate that black people are not as smart?" Hmm.. I don't believe you, I think you think there is truth to both but you just don't want to admit one of them!" 

The problem though is that if we ignore stereotypes and limits completely and tell kids to do this we risk giving people unrealistic expectations.  This balance is so challenging.  I don't want white kids to believe that they can't run fast but at the same time I don't want any kids telling themselves that they don't need to do their homework because they have no natural limit and if they train they will be the fastest man in the world! 

Balancing this is hard.  They way I try and do it is emphasize that we do have limits - both genetically and lifestyle imposed.  However you don't know what the limits are until you work hard at something... The harder you work the closer you get to figuring being able to get a handle on limits and when you do get some idea of what your limiting characteristics are you shouldn't necessarily just ignore them because your filled with self confidence that barriers are always bad! 

In fact, part of the cruel irony of this is that while believing in your limitations and barriers can keep you from reaching your potential - so to can completely ignoring them...  One of the greatest examples of this is Andrew himself!  Think about Andrew's accomplishments and how he reached them.  He tried to get strong and jump high.  He read and researched and realized that he was limited in using the full squat to build his strength for his vertical - he recognized that limit and ignored dogma and half squatted and quad jumped his way to become a white guy jumping almost 40'' inches and blasting through barriers and making dunk videos.   Getting near 40'' is an accomplishment.  He power jumped his way to doing a DLRVJ that was damn near elite level through hard work.  Could he have got to 42?  45?  50?  Who knows.  But along the way he realized some limitations (or a better way to phrase it might be some areas where he was less advantaged rather than more) and is now embarking on reaching the elite 40/40 dunking club.  But he realized that he might be limited in how far he can progress jumping with a power two footed jump and realized that his best strength might not be carrying the mass and muscle necessary to jump like this and accumulate injuries - so he is switching to jump off one leg.  This is achieved only by working hard and being realistic and knowledgeable about ones strengths.  In the beginning there is no need to consider limits - he kept gaining cause he kept improving...  without self-belief that he could jump he never would have made these gains... But at some point blind self belief that he can achieve his goals however he wants if he works hard could keep his focus on two footed jumping exclusively and he wouldn't be able to jump as high in the long run...  This is why you have to be realistic with your body and know where you excel.  It's also why you should have a general goal (like dunking or running fast) rather than a specific goal like running an incredible 200m or jumping high via squatting and two footed jumping only...

I had a track teammate who would dominate in practice and usually beat me in the 200m.  The guy only wanted to run the 100m though. He was full of self confidence and in someways it served him well.  He believed so strongly that if he worked hard (and he was the hardest worker) he would be great. He insisted he was a 100m guy but in meets would always near 11 and only broke 11 one time.  He was full of excuses and mad that he dominated us in practice where we were fatigued and couldn't bring it in competition.  FINALLY, his last year he ran the 400m with little training and ran 46.1.   The were so many signs that he would excel at the 400m but he refused to do it because he ignored his "limits" or strengths and had to specific of a goal.  If he just wanted to be fast he could have probably achieved so much***.

*** Just to illustrate how hard this can be it's important to consider who should make the switch or make a training change.  It should only be you or someone you know extremely well...  This is why it's so important to be mindful and aware of your training, your strengths, what works for you, etc.  You have to balance patience with your coaches training and progress and work extremely hard while also being aware of what specifically works best for you... I have seen this happen countless times - a young sprinter comes to college after he had a good career in highschool running fast times in the 100, 200 and 400.  Perhaps he runs 10.9 off of highschool training that includes cross country, basketball, and some poor track work.  He hasn't lifted at all or done any real speed work.  If he is lanky and white the coach will take him after the first day and use stereotypes to make the decision that he is a 400m or even 800m guy and force him to do an event where he never excels simply because the coach imposed a racist limit on him rather than give him the speed work and strength training that could have made him into a great sprinter...  I truly believe that if someone like Christophe Lemeitre had grown up in the US he wouldn't be the first white guy to go sub10 because some idiot college coach would have forced him to run the 800m.  If the athlete isn't aware he won't put up a fight when someone imposes limits based on stereotypes or limited data and it will cost him his ability to succeed...

We can look no further for an example than Usain Bolt.  There is some terrible myth that Usain is lazy - but the truth is that it's just a myth - the guy pukes at practice daily.  His coach used stereotypes (that he is tall) to decide he could only be successful in the 400m and maybe the 200m despite the fact that he ran an out of shape explosive 200m in 20.5 as a 15 year old...  Bolt struggled at the longer distances and gave it a shot but at some point he knew his body and his ability well enough to ask/beg his coach for the chance to run the 100m....  His coach allowed him to and the rest is history...

TL;DR - Racial stereotypes suck.  Stereotypes that involve achieving something that takes hard work are terrible for everyone.  Ignore them and believe in yourself and know that you can do anything - but in the back of your mind be mindful that you might not be able to do ANYTHING but that you surely won't achieve it if you don't believe it...  As you evolve as an athlete don't let limits and barriers effect you BUT be mindful of where you might be more successful if it is a change in technique, training, strategy or even and keep your goals general enough so that you are afforded the flexibility to achieve them in whichever way works best for you...  In short, it's kind of like religion or faith in god.  Love sport and athletics and believe that you can succeed and be great - but realize that (god) success works in mysterious ways - you will get your goal if you believe in yourself but it might not be how you envisioned it or exactly the same goal you had when you started out!
Title: Re: Two Hands Two Feet
Post by: Leonel on August 30, 2016, 10:15:31 pm
Great post! Really enjoyed reading it. I appreciate that you take the time to write stuff like this.
Title: Re: Two Hands Two Feet
Post by: maxent on August 30, 2016, 10:28:01 pm
It's worthwhile mentioning that when squatting with a belt tonight I felt my legs way more than I usually would. Not sure if this is normal though. Felt good.

Yeah that's the beauty of using a belt. And it purportedly makes your abs bigger too. It's a panacea for some. I have an article on the training board about a study showing the use of a belt allows you to train your legs better!
Title: Re: Two Hands Two Feet
Post by: LBSS on August 30, 2016, 10:37:20 pm

Yeah that's the beauty of using a belt. And it purportedly makes your abs bigger too. It's a panacea for some. I have an article on the training board about a study showing the use of a belt allows you to train your legs better!

ahahahahahahahahahahahaha no.
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2016, 10:49:05 pm
This quick point is related to T0ddday's post about dads, stereotypes, culture etc..

If we are subjected to those stereotypes as we grow up, there's a good chance we will believe them. And by simply believing them, it goes from being a stereotype to a "physical barrier" in our brains. I think our brains are full of those barriers, in all kinds of different forms - not just athletics. So if all of a sudden we want to "defy our genetics", which might actually just be - realize our true genetic potential, we have to destroy such barriers in our brains as we attempt to progress. I've been guilty of it myself by saying "defying my genetics". I try not to mention "whiteness" as being a limitation, though it is somewhat implied when I say defying my genetics. As a coach, I would make sure not to use such stereotypes in front of kids/athletes, and also make sure to call out athletes or their parents for using these stereotypes etc.

TLDR: stereotypes become physical barriers in our brains if we end up believing them. I'm not a neuroscientist, but I imagine an "inefficient series of dendrites" and such that weaken the "go get it" signal.

As for myself, I often think about my brain being a limiting factor: especially for running. For jumping/sprinting, I often tell my brain to "let go" and "give me more". Maybe i'm just nuts, but I really feel like my brain holds me back more than my muscle/tendon physiology. One reason I think this is, when i'm feeling REALLY GOOD MENTALLY, I can get much more out of my jump/sprint/run sessions. If I let any self doubt creep in, the quality of jumps/sprints/runs decrease dramatically (sprints less so, jumps/running more so). So I kind of feel like i'm in a battle with not only the physiological factors related to muscle/tendon/nervous system, but also with my brain. I feel like there's things in there "blocking me" from turning it up a notch ... perhaps protective mechanisms given my current fitness/strength etc. I mentioned a "governor device for engines" in a previous post... that's kind of what it feels like.. how to remove the governor and inject the NOS???  :ninja:

I'm finding that more and more difficult with my own kids.  I had never really thought about the impact of stereotypes because I try not to use them but when your kids ask you a question related to it you really have to think and be careful about not giving the easy answer. Also, it's very hard to control what teachers, coaches and other students and parents are saying because that's where a lot of stereotypes can stem from. Nearly all of it unintentional too.

Yeah I mean this is a really complicated issue especially when dealing w kids.  It's basically that we have to balance three things - barriers, stereotypes and realistic expectations/limits.

I think the barriers that Andrew talks about are totally real and their is a bunch evidence to support how damaging they are... Just think about Roger Bannister and the four minute mile.  Before he ran it people just were so sure it couldn't be done...  Then he went out and did it only training 3 hrs a week (he had limited time due to his schedule as a medical student and only did 400m speed repeats on his lunch break)... Within 10 years highschool kids had done it and somebody had run a sub 8 minute 2 mile!  He broke through the barrier for everyone and then it no longer had power over people and now it's not looked at as an amazing thing at all!  These barriers really hold us back from make individual progress or progress as a society or human race!  I hate when people have political ideas and people say things like "well a world without war is unrealistic cause humans are naturally violent war loving creatures"... It's like yeah maybe... But for sure if you keep saying that!!!

As far as stereotypes about race go they are mostly harmful if they involve any trainable quality...  There are a fun non harmful ones - over here we have a stereotype that Samoan people are generally really nice guys.  I don't see much harm in that - people expecting others to be nice is a good thing (we are far too fearful of others due to shows like CSI that make people think the world is full of psychotic killers) and if Samoans are effected by the stereotype and be nice rather than mean - well I don't really see much harm in that!  What's important to realize is that stereotypes can be harmful without being explicitly negative.  People don't see the harm in the stereotype that black people run faster or Asians or good at math cause they don't understand how it effects others. It's harmful for members of the race that the stereotype is about because of the pressure it puts on them.  In the case of math - the stories about Asian students committing suicide at MiT because of the immense pressure is an obvious reason why it is bad.  Or the fact that a black athlete who isn't fast will get branded as a lazy person who won't work hard while a semi fast white athlete gets praised as being extremely hard working!  That's wrong and damaging to everyone!  And then of course there is the contradiction that people are using empirical data as justification for believing some positive things like being good at math or running fast but claiming to not believe it at all for negative things.  I am always like "wait you think it's completely clear that whites are slow and blacks are fast cause a black guy won the 100m but you don't think poor test scores indicate that black people are not as smart?" Hmm.. I don't believe you, I think you think there is truth to both but you just don't want to admit one of them!" 

The problem though is that if we ignore stereotypes and limits completely and tell kids to do this we risk giving people unrealistic expectations.  This balance is so challenging.  I don't want white kids to believe that they can't run fast but at the same time I don't want any kids telling themselves that they don't need to do their homework because they have no natural limit and if they train they will be the fastest man in the world! 

Balancing this is hard.  They way I try and do it is emphasize that we do have limits - both genetically and lifestyle imposed.  However you don't know what the limits are until you work hard at something... The harder you work the closer you get to figuring being able to get a handle on limits and when you do get some idea of what your limiting characteristics are you shouldn't necessarily just ignore them because your filled with self confidence that barriers are always bad! 

In fact, part of the cruel irony of this is that while believing in your limitations and barriers can keep you from reaching your potential - so to can completely ignoring them...  One of the greatest examples of this is Andrew himself!  Think about Andrew's accomplishments and how he reached them.  He tried to get strong and jump high.  He read and researched and realized that he was limited in using the full squat to build his strength for his vertical - he recognized that limit and ignored dogma and half squatted and quad jumped his way to become a white guy jumping almost 40'' inches and blasting through barriers and making dunk videos.   Getting near 40'' is an accomplishment.  He power jumped his way to doing a DLRVJ that was damn near elite level through hard work.  Could he have got to 42?  45?  50?  Who knows.  But along the way he realized some limitations (or a better way to phrase it might be some areas where he was less advantaged rather than more) and is now embarking on reaching the elite 40/40 dunking club.  But he realized that he might be limited in how far he can progress jumping with a power two footed jump and realized that his best strength might not be carrying the mass and muscle necessary to jump like this and accumulate injuries - so he is switching to jump off one leg.  This is achieved only by working hard and being realistic and knowledgeable about ones strengths.  In the beginning there is no need to consider limits - he kept gaining cause he kept improving...  without self-belief that he could jump he never would have made these gains... But at some point blind self belief that he can achieve his goals however he wants if he works hard could keep his focus on two footed jumping exclusively and he wouldn't be able to jump as high in the long run...  This is why you have to be realistic with your body and know where you excel.  It's also why you should have a general goal (like dunking or running fast) rather than a specific goal like running an incredible 200m or jumping high via squatting and two footed jumping only...

I had a track teammate who would dominate in practice and usually beat me in the 200m.  The guy only wanted to run the 100m though. He was full of self confidence and in someways it served him well.  He believed so strongly that if he worked hard (and he was the hardest worker) he would be great. He insisted he was a 100m guy but in meets would always near 11 and only broke 11 one time.  He was full of excuses and mad that he dominated us in practice where we were fatigued and couldn't bring it in competition.  FINALLY, his last year he ran the 400m with little training and ran 46.1.   The were so many signs that he would excel at the 400m but he refused to do it because he ignored his "limits" or strengths and had to specific of a goal.  If he just wanted to be fast he could have probably achieved so much***.

*** Just to illustrate how hard this can be it's important to consider who should make the switch or make a training change.  It should only be you or someone you know extremely well...  This is why it's so important to be mindful and aware of your training, your strengths, what works for you, etc.  You have to balance patience with your coaches training and progress and work extremely hard while also being aware of what specifically works best for you... I have seen this happen countless times - a young sprinter comes to college after he had a good career in highschool running fast times in the 100, 200 and 400.  Perhaps he runs 10.9 off of highschool training that includes cross country, basketball, and some poor track work.  He hasn't lifted at all or done any real speed work.  If he is lanky and white the coach will take him after the first day and use stereotypes to make the decision that he is a 400m or even 800m guy and force him to do an event where he never excels simply because the coach imposed a racist limit on him rather than give him the speed work and strength training that could have made him into a great sprinter...  I truly believe that if someone like Christophe Lemeitre had grown up in the US he wouldn't be the first white guy to go sub10 because some idiot college coach would have forced him to run the 800m.  If the athlete isn't aware he won't put up a fight when someone imposes limits based on stereotypes or limited data and it will cost him his ability to succeed...

We can look no further for an example than Usain Bolt.  There is some terrible myth that Usain is lazy - but the truth is that it's just a myth - the guy pukes at practice daily.  His coach used stereotypes (that he is tall) to decide he could only be successful in the 400m and maybe the 200m despite the fact that he ran an out of shape explosive 200m in 20.5 as a 15 year old...  Bolt struggled at the longer distances and gave it a shot but at some point he knew his body and his ability well enough to ask/beg his coach for the chance to run the 100m....  His coach allowed him to and the rest is history...

TL;DR - Racial stereotypes suck.  Stereotypes that involve achieving something that takes hard work are terrible for everyone.  Ignore them and believe in yourself and know that you can do anything - but in the back of your mind be mindful that you might not be able to do ANYTHING but that you surely won't achieve it if you don't believe it...  As you evolve as an athlete don't let limits and barriers effect you BUT be mindful of where you might be more successful if it is a change in technique, training, strategy or even and keep your goals general enough so that you are afforded the flexibility to achieve them in whichever way works best for you...  In short, it's kind of like religion or faith in god.  Love sport and athletics and believe that you can succeed and be great - but realize that (god) success works in mysterious ways - you will get your goal if you believe in yourself but it might not be how you envisioned it or exactly the same goal you had when you started out!

I think your most salient point here is that you will only know or realise your barriers through hard work. This is my message to my kids on most points. The more you try, the harder you try, the better you will get and the more likely you are to succeed. Do this and you'll get the most our of yourself. We don't really discuss limits or barriers with them yet (nearly 7 and 4 years old).

I had never considered the white/black athlete issue from a coaching perspective when picking distances though. It certainly makes sense given the lack of white athletes in sprinting. It's no wonder that stereotypes repeatedly play themselves out in real life. We're all contributing to them on a daily basis.

As far as barriers go you and Andrew make excellent points. Barriers can be self serving just the same as stereotypes are. I was thinking back to as little as 3 years ago I can recall instances when I would dunk before games and routinely hit my upper forearm near the elbow. Given I need 20" to touch the rim this put my SLRVJ at 35-36" at that point in time. It's kind of astounding to me to quantify it like that as I had never really thought I got much above 30. For my personally barriers though I generally have a healthy level of confidence in myself (not quite FIGJAM status but a decent ego) so I have never thought my barriers were too low. It's just that I don't think I've ever worked hard enough to reach anywhere near my potential barrier/ceiling so that actually gives me huge amounts of motivation for the future.

I'm actually glad that you have been so strong on these issues though. I had never considered an of these issues especially pertaining to racism but am seeing it on a daily basis. It's also a great reminder of what inputs my kids are getting given that teachers and other children/parents are largely ignorant of these issues.

Also, I have been listening to and reading a fair bit of Sam Harris's work. Whilst not on exactly the same issue it's food for thought which provokes greater reflection.
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2016, 10:51:02 pm
It's worthwhile mentioning that when squatting with a belt tonight I felt my legs way more than I usually would. Not sure if this is normal though. Felt good.

Yeah that's the beauty of using a belt. And it purportedly makes your abs bigger too. It's a panacea for some. I have an article on the training board about a study showing the use of a belt allows you to train your legs better!

Yeah not sure about the abs thing but I am feeling my quads like never before. My leg soreness following squats is normally hgh in the upper quad region. After using the belt it has been evenly spread over the entire quad including decent amounts of VMO soreness.
Title: Re: Two Hands Two Feet
Post by: maxent on August 30, 2016, 10:51:36 pm
LBSS, standard dogma says it gives your abs something to push against and this works them harder. IDK, dont have a horse in this race, dont use a belt but that;s what they claim.
Title: Re: Two Hands Two Feet
Post by: maxent on August 30, 2016, 10:52:58 pm
It's worthwhile mentioning that when squatting with a belt tonight I felt my legs way more than I usually would. Not sure if this is normal though. Felt good.

Yeah that's the beauty of using a belt. And it purportedly makes your abs bigger too. It's a panacea for some. I have an article on the training board about a study showing the use of a belt allows you to train your legs better!

Yeah not sure about the abs thing but I am feeling my quads like never before. My leg soreness following squats is normally hgh in the upper quad region. After using the belt it has been evenly spread over the entire quad including decent amounts of VMO soreness.

this gives me a great idea .. haha. I cant use a belt cos it messes up my form out of the bottom of a squat .. but i hvent tried using one for quarter squats.. might work amazing there. Will explore sometime down the track. THanks!

http://strengtheory.com/the-belt-bible/
^src for the leg theory
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2016, 10:56:20 pm
LBSS, standard dogma says it gives your abs something to push against and this works them harder. IDK, dont have a horse in this race, dont use a belt but that;s what they claim.

I have heard this but the way it was explained to me was the belt gives your abs something to push against which gives you immediate feedback and the ability to brace your core better. Not sure how this plays as far as making them bigger/stronger though.
Title: Re: Two Hands Two Feet
Post by: maxent on August 30, 2016, 11:01:27 pm
^ya, abs contract harder, that's the claim
Title: Re: Two Hands Two Feet
Post by: T0ddday on August 30, 2016, 11:53:43 pm

Yeah that's the beauty of using a belt. And it purportedly makes your abs bigger too. It's a panacea for some. I have an article on the training board about a study showing the use of a belt allows you to train your legs better!

ahahahahahahahahahahahaha no.

^ya, abs contract harder, that's the claim

LBSS, standard dogma says it gives your abs something to push against and this works them harder. IDK, dont have a horse in this race, dont use a belt but that;s what they claim.

I have heard this but the way it was explained to me was the belt gives your abs something to push against which gives you immediate feedback and the ability to brace your core better. Not sure how this plays as far as making them bigger/stronger though.


Lol.  This is funny.  This is one of the half truths that has morphed into some myth.  Physical pressure on a muscle increases activation.  Best example I can think to explain activation is bench press.  Take a kid who has never bench pressed.  Ask him to flex his pecs and he will wiggle his shoulders.  Now get him to bench press for a year.  Ask him to flex his chest and his chest muscles will contract visibly.  Is this proof that he is stronger.  No.  This is an improvement in muscle activation (given that he was a beginner and started benching he is most likely stronger even if the gains are mediated through neuromuscular activation rather than actual tissue adaption) but the point is improvement in activation does not equal strength.

Also, consider the kid after he has only been benching for 2 months.  Ask him to flex his pecs.  Maybe one side his chest moves slightly but he isn't all the way there yet.  Now take your index finger and press firmly against his pec.  Ask him to flex.  He will be shocked at the contraction. 

Your sensory cells (specifically pressure receptors) turn on in response to pressure and send a signal to the brain.  While this signal is being sent we get a multiplicative effect of signals sent back toward the muscle.   This IS useful.  This is why coaches should put their hand on athletes and good coaches use this trick a lot - putting your hands on someones hipflexors during a march get them to actually fire - I have had athletes that are try to do a straight leg pull back and don't figure out how to use the hamstring to initiate it until I press on it. 

So back to the argument at hand.  Will a tight belt increase abdominal activation slightly?  Maybe.  If you didn't have the coordination to activate your abs this might help...   But your trying to jump high without a belt.  The goal is to learn to coordinate your abs and contract them without pressure - a belt can be  a teaching tool - but it's not going to make your abs bigger!  In fact if anything it is a crutch that you will rely on and you won't learn to contract your abs without pressure any more.   

So, yes pressure applied to a muscle does increase activation.  Great trick to learn  how to activate muscles.  Pressure and bands are great in every toolbox for this reason.  But neither is very good for making muscles bigger.
Title: Re: Two Hands Two Feet
Post by: AGC on August 31, 2016, 12:33:54 am
This is why coaches should put their hand on athletes and good coaches use this trick a lot - putting your hands on someones hipflexors during a march get them to actually fire - I have had athletes that are try to do a straight leg pull back and don't figure out how to use the hamstring to initiate it until I press on it. 

I can see a lot of female HS/college team track coaches abusing this advice lol.
Title: Re: Two Hands Two Feet
Post by: Coges on August 31, 2016, 12:55:29 am
This is why coaches should put their hand on athletes and good coaches use this trick a lot - putting your hands on someones hipflexors during a march get them to actually fire - I have had athletes that are try to do a straight leg pull back and don't figure out how to use the hamstring to initiate it until I press on it. 

I can see a lot of female HS/college track coaches abusing this advice lol.

Haha. Just reminds me of the picture below. I wonder what muscle he was trying to activate?

(http://i.imgur.com/egwagIF.jpg?1)
Title: Re: Two Hands Two Feet
Post by: adarqui on August 31, 2016, 09:51:30 pm
This is why coaches should put their hand on athletes and good coaches use this trick a lot - putting your hands on someones hipflexors during a march get them to actually fire - I have had athletes that are try to do a straight leg pull back and don't figure out how to use the hamstring to initiate it until I press on it. 

I can see a lot of female HS/college track coaches abusing this advice lol.

Haha. Just reminds me of the picture below. I wonder what muscle he was trying to activate?

(http://i.imgur.com/egwagIF.jpg?1)

lmfao!!
Title: Re: Two Hands Two Feet
Post by: adarqui on August 31, 2016, 09:54:33 pm
This quick point is related to T0ddday's post about dads, stereotypes, culture etc..

If we are subjected to those stereotypes as we grow up, there's a good chance we will believe them. And by simply believing them, it goes from being a stereotype to a "physical barrier" in our brains. I think our brains are full of those barriers, in all kinds of different forms - not just athletics. So if all of a sudden we want to "defy our genetics", which might actually just be - realize our true genetic potential, we have to destroy such barriers in our brains as we attempt to progress. I've been guilty of it myself by saying "defying my genetics". I try not to mention "whiteness" as being a limitation, though it is somewhat implied when I say defying my genetics. As a coach, I would make sure not to use such stereotypes in front of kids/athletes, and also make sure to call out athletes or their parents for using these stereotypes etc.

TLDR: stereotypes become physical barriers in our brains if we end up believing them. I'm not a neuroscientist, but I imagine an "inefficient series of dendrites" and such that weaken the "go get it" signal.

As for myself, I often think about my brain being a limiting factor: especially for running. For jumping/sprinting, I often tell my brain to "let go" and "give me more". Maybe i'm just nuts, but I really feel like my brain holds me back more than my muscle/tendon physiology. One reason I think this is, when i'm feeling REALLY GOOD MENTALLY, I can get much more out of my jump/sprint/run sessions. If I let any self doubt creep in, the quality of jumps/sprints/runs decrease dramatically (sprints less so, jumps/running more so). So I kind of feel like i'm in a battle with not only the physiological factors related to muscle/tendon/nervous system, but also with my brain. I feel like there's things in there "blocking me" from turning it up a notch ... perhaps protective mechanisms given my current fitness/strength etc. I mentioned a "governor device for engines" in a previous post... that's kind of what it feels like.. how to remove the governor and inject the NOS???  :ninja:

I'm finding that more and more difficult with my own kids.  I had never really thought about the impact of stereotypes because I try not to use them but when your kids ask you a question related to it you really have to think and be careful about not giving the easy answer. Also, it's very hard to control what teachers, coaches and other students and parents are saying because that's where a lot of stereotypes can stem from. Nearly all of it unintentional too.

Yeah I mean this is a really complicated issue especially when dealing w kids.  It's basically that we have to balance three things - barriers, stereotypes and realistic expectations/limits.

I think the barriers that Andrew talks about are totally real and their is a bunch evidence to support how damaging they are... Just think about Roger Bannister and the four minute mile.  Before he ran it people just were so sure it couldn't be done...  Then he went out and did it only training 3 hrs a week (he had limited time due to his schedule as a medical student and only did 400m speed repeats on his lunch break)... Within 10 years highschool kids had done it and somebody had run a sub 8 minute 2 mile!  He broke through the barrier for everyone and then it no longer had power over people and now it's not looked at as an amazing thing at all!  These barriers really hold us back from make individual progress or progress as a society or human race!  I hate when people have political ideas and people say things like "well a world without war is unrealistic cause humans are naturally violent war loving creatures"... It's like yeah maybe... But for sure if you keep saying that!!!

As far as stereotypes about race go they are mostly harmful if they involve any trainable quality...  There are a fun non harmful ones - over here we have a stereotype that Samoan people are generally really nice guys.  I don't see much harm in that - people expecting others to be nice is a good thing (we are far too fearful of others due to shows like CSI that make people think the world is full of psychotic killers) and if Samoans are effected by the stereotype and be nice rather than mean - well I don't really see much harm in that!  What's important to realize is that stereotypes can be harmful without being explicitly negative.  People don't see the harm in the stereotype that black people run faster or Asians or good at math cause they don't understand how it effects others. It's harmful for members of the race that the stereotype is about because of the pressure it puts on them.  In the case of math - the stories about Asian students committing suicide at MiT because of the immense pressure is an obvious reason why it is bad.  Or the fact that a black athlete who isn't fast will get branded as a lazy person who won't work hard while a semi fast white athlete gets praised as being extremely hard working!  That's wrong and damaging to everyone!  And then of course there is the contradiction that people are using empirical data as justification for believing some positive things like being good at math or running fast but claiming to not believe it at all for negative things.  I am always like "wait you think it's completely clear that whites are slow and blacks are fast cause a black guy won the 100m but you don't think poor test scores indicate that black people are not as smart?" Hmm.. I don't believe you, I think you think there is truth to both but you just don't want to admit one of them!" 

The problem though is that if we ignore stereotypes and limits completely and tell kids to do this we risk giving people unrealistic expectations.  This balance is so challenging.  I don't want white kids to believe that they can't run fast but at the same time I don't want any kids telling themselves that they don't need to do their homework because they have no natural limit and if they train they will be the fastest man in the world! 

Balancing this is hard.  They way I try and do it is emphasize that we do have limits - both genetically and lifestyle imposed.  However you don't know what the limits are until you work hard at something... The harder you work the closer you get to figuring being able to get a handle on limits and when you do get some idea of what your limiting characteristics are you shouldn't necessarily just ignore them because your filled with self confidence that barriers are always bad! 

In fact, part of the cruel irony of this is that while believing in your limitations and barriers can keep you from reaching your potential - so to can completely ignoring them...  One of the greatest examples of this is Andrew himself!  Think about Andrew's accomplishments and how he reached them.  He tried to get strong and jump high.  He read and researched and realized that he was limited in using the full squat to build his strength for his vertical - he recognized that limit and ignored dogma and half squatted and quad jumped his way to become a white guy jumping almost 40'' inches and blasting through barriers and making dunk videos.   Getting near 40'' is an accomplishment.  He power jumped his way to doing a DLRVJ that was damn near elite level through hard work.  Could he have got to 42?  45?  50?  Who knows.  But along the way he realized some limitations (or a better way to phrase it might be some areas where he was less advantaged rather than more) and is now embarking on reaching the elite 40/40 dunking club.  But he realized that he might be limited in how far he can progress jumping with a power two footed jump and realized that his best strength might not be carrying the mass and muscle necessary to jump like this and accumulate injuries - so he is switching to jump off one leg.  This is achieved only by working hard and being realistic and knowledgeable about ones strengths.  In the beginning there is no need to consider limits - he kept gaining cause he kept improving...  without self-belief that he could jump he never would have made these gains... But at some point blind self belief that he can achieve his goals however he wants if he works hard could keep his focus on two footed jumping exclusively and he wouldn't be able to jump as high in the long run...  This is why you have to be realistic with your body and know where you excel.  It's also why you should have a general goal (like dunking or running fast) rather than a specific goal like running an incredible 200m or jumping high via squatting and two footed jumping only...

I had a track teammate who would dominate in practice and usually beat me in the 200m.  The guy only wanted to run the 100m though. He was full of self confidence and in someways it served him well.  He believed so strongly that if he worked hard (and he was the hardest worker) he would be great. He insisted he was a 100m guy but in meets would always near 11 and only broke 11 one time.  He was full of excuses and mad that he dominated us in practice where we were fatigued and couldn't bring it in competition.  FINALLY, his last year he ran the 400m with little training and ran 46.1.   The were so many signs that he would excel at the 400m but he refused to do it because he ignored his "limits" or strengths and had to specific of a goal.  If he just wanted to be fast he could have probably achieved so much***.

*** Just to illustrate how hard this can be it's important to consider who should make the switch or make a training change.  It should only be you or someone you know extremely well...  This is why it's so important to be mindful and aware of your training, your strengths, what works for you, etc.  You have to balance patience with your coaches training and progress and work extremely hard while also being aware of what specifically works best for you... I have seen this happen countless times - a young sprinter comes to college after he had a good career in highschool running fast times in the 100, 200 and 400.  Perhaps he runs 10.9 off of highschool training that includes cross country, basketball, and some poor track work.  He hasn't lifted at all or done any real speed work.  If he is lanky and white the coach will take him after the first day and use stereotypes to make the decision that he is a 400m or even 800m guy and force him to do an event where he never excels simply because the coach imposed a racist limit on him rather than give him the speed work and strength training that could have made him into a great sprinter...  I truly believe that if someone like Christophe Lemeitre had grown up in the US he wouldn't be the first white guy to go sub10 because some idiot college coach would have forced him to run the 800m.  If the athlete isn't aware he won't put up a fight when someone imposes limits based on stereotypes or limited data and it will cost him his ability to succeed...

We can look no further for an example than Usain Bolt.  There is some terrible myth that Usain is lazy - but the truth is that it's just a myth - the guy pukes at practice daily.  His coach used stereotypes (that he is tall) to decide he could only be successful in the 400m and maybe the 200m despite the fact that he ran an out of shape explosive 200m in 20.5 as a 15 year old...  Bolt struggled at the longer distances and gave it a shot but at some point he knew his body and his ability well enough to ask/beg his coach for the chance to run the 100m....  His coach allowed him to and the rest is history...

TL;DR - Racial stereotypes suck.  Stereotypes that involve achieving something that takes hard work are terrible for everyone.  Ignore them and believe in yourself and know that you can do anything - but in the back of your mind be mindful that you might not be able to do ANYTHING but that you surely won't achieve it if you don't believe it...  As you evolve as an athlete don't let limits and barriers effect you BUT be mindful of where you might be more successful if it is a change in technique, training, strategy or even and keep your goals general enough so that you are afforded the flexibility to achieve them in whichever way works best for you...  In short, it's kind of like religion or faith in god.  Love sport and athletics and believe that you can succeed and be great - but realize that (god) success works in mysterious ways - you will get your goal if you believe in yourself but it might not be how you envisioned it or exactly the same goal you had when you started out!

great stuff man.

also I really love the Usain Bolt example.. that's probably one of the best examples of someone who could have fell victim to athletic stereotypes, but didn't.. I mean you look at him and you don't think 100m .. you think 200m / 400m.. but he single handedly crushed that stereotype forever. It's done. We'll probably see a ton more tall sprinters in ~12 years.



I think your most salient point here is that you will only know or realise your barriers through hard work. This is my message to my kids on most points. The more you try, the harder you try, the better you will get and the more likely you are to succeed. Do this and you'll get the most our of yourself. We don't really discuss limits or barriers with them yet (nearly 7 and 4 years old).

I had never considered the white/black athlete issue from a coaching perspective when picking distances though. It certainly makes sense given the lack of white athletes in sprinting. It's no wonder that stereotypes repeatedly play themselves out in real life. We're all contributing to them on a daily basis.

As far as barriers go you and Andrew make excellent points. Barriers can be self serving just the same as stereotypes are. I was thinking back to as little as 3 years ago I can recall instances when I would dunk before games and routinely hit my upper forearm near the elbow. Given I need 20" to touch the rim this put my SLRVJ at 35-36" at that point in time. It's kind of astounding to me to quantify it like that as I had never really thought I got much above 30. For my personally barriers though I generally have a healthy level of confidence in myself (not quite FIGJAM status but a decent ego) so I have never thought my barriers were too low. It's just that I don't think I've ever worked hard enough to reach anywhere near my potential barrier/ceiling so that actually gives me huge amounts of motivation for the future.

I'm actually glad that you have been so strong on these issues though. I had never considered an of these issues especially pertaining to racism but am seeing it on a daily basis. It's also a great reminder of what inputs my kids are getting given that teachers and other children/parents are largely ignorant of these issues.

Also, I have been listening to and reading a fair bit of Sam Harris's work. Whilst not on exactly the same issue it's food for thought which provokes greater reflection.

good stuff also!



sorry for the enormous quoting :D .. love it though.
Title: Re: Two Hands Two Feet
Post by: T0ddday on September 01, 2016, 09:21:52 am
^^^ The sad thing is that while I don't blame Bolt he probably just reversed the stereotype such that every 5'6"  would be Trindon Holiday lookalike will now be doubted when they try to run the hundred because they just aren't tall enough...

I mean I get its human nature but the medias need to have things be obviously and simple is really part of the problem... The two most frustrating new stereotypes Bolt has created are:

1) Hes a poor starter cause his he is so tall.

2) His advantage is his long legs. 

Both totally false. 

1) He has the fastest recorded 30m, 40m, 50m, etc. Of all time (2009).  He may appear to be a poor starter because of the stupid automatic dq after false start rule... Since it bit him in 2011 Bolt has decided to be extremely cautious - I mean why risk any chance of a false start when you can win without a good start...  The new rule just ensures that faster people will "have" poor reaction times simply because the faster you are the more the risk reward ratio increases...

2) Bolt is fast because he has far more power than anyone else.  At high speeds our stride is hardly limited by our leg length - in fact he performs worse in the one part of the sprint where long legs provide the biggest advantage - the back straight in the 200m.  After already accelerating around the turn and fatigue setting in longer legs can start to make a minor difference in this part of the race (just watch Christophe Lemetrie long leg (his are longer than Bolt btw) his way to a bronze in rio)... Does Bolt have a great back 100?  No.  Yohan Blayke has run the fastest split of all time in the back stretch.  Number two is still Michael Johnson.  Bolt owns the record in the first hundred.  By a ridiculous margin.  He runs a faster turn than anyone else!  The turn! The part of the race where long legs don't provide a disadvantage if anything!  He is just simply more powerful than anyone else.

Maybe stereotypes get created partially cause we need to explain away others greatness because of our own ego?

Maybe it's just hard to say Bolt is simply the most powerful sprinter ever and I'm in awe of how much faster he is than me so instead I say "yeah he fast cause he has a huge advantage on me cause of his long legs".

Fine.  Maybe we need this.  I get it.  But let's just agree to make our excuses based on reasons that are illogical enough that they won't stick.  Bolt is faster than me cause he has access to magical yams.
Title: Re: Two Hands Two Feet
Post by: Coges on September 01, 2016, 08:03:53 pm
^^^ The sad thing is that while I don't blame Bolt he probably just reversed the stereotype such that every 5'6"  would be Trindon Holiday lookalike will now be doubted when they try to run the hundred because they just aren't tall enough...

I mean I get its human nature but the medias need to have things be obviously and simple is really part of the problem... The two most frustrating new stereotypes Bolt has created are:

1) Hes a poor starter cause his he is so tall.

2) His advantage is his long legs. 

Both totally false. 

1) He has the fastest recorded 30m, 40m, 50m, etc. Of all time (2009).  He may appear to be a poor starter because of the stupid automatic dq after false start rule... Since it bit him in 2011 Bolt has decided to be extremely cautious - I mean why risk any chance of a false start when you can win without a good start...  The new rule just ensures that faster people will "have" poor reaction times simply because the faster you are the more the risk reward ratio increases...

2) Bolt is fast because he has far more power than anyone else.  At high speeds our stride is hardly limited by our leg length - in fact he performs worse in the one part of the sprint where long legs provide the biggest advantage - the back straight in the 200m.  After already accelerating around the turn and fatigue setting in longer legs can start to make a minor difference in this part of the race (just watch Christophe Lemetrie long leg (his are longer than Bolt btw) his way to a bronze in rio)... Does Bolt have a great back 100?  No.  Yohan Blayke has run the fastest split of all time in the back stretch.  Number two is still Michael Johnson.  Bolt owns the record in the first hundred.  By a ridiculous margin.  He runs a faster turn than anyone else!  The turn! The part of the race where long legs don't provide a disadvantage if anything!  He is just simply more powerful than anyone else.

Maybe stereotypes get created partially cause we need to explain away others greatness because of our own ego?

Maybe it's just hard to say Bolt is simply the most powerful sprinter ever and I'm in awe of how much faster he is than me so instead I say "yeah he fast cause he has a huge advantage on me cause of his long legs".

Fine.  Maybe we need this.  I get it.  But let's just agree to make our excuses based on reasons that are illogical enough that they won't stick.  Bolt is faster than me cause he has access to magical yams.

Two words- sports analysts. Not sure how bad it is in the US but assuming it's way worse than here given the population, media outlets, number of sports televised, etc. Here we have complete channels dedicated to one sport and they over analyse the shit out of it and in the end create reasoning which ends up being mistaken for fact and is then regurgitated by others in an attempt to sound mildly intelligent.

Not really relevant but anyway-
I was having a conversation with my son the other day about being able to say "I don't know". With the amount of questions kids ask us as parents and ask other children the temptation is so high to create and answer of half truths or google it. What we don't actually do is say I don't know and then wonder what it might be.  I've done this a few times with him recently and it has led to some wonderful conversations with some highly inaccurate hypotheses and some accidentally accurate thoughts. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 01, 2016, 08:14:43 pm
Wednesday night ball recap:

Shit game. The last time we played this team I had 17 points and they physically targeted me from the start. Got a hip and shoulder on the very first play which gave me a dead left arm. Didn't realise how bad it was till after the game but I basically can't lift my arm above shoulder level. Even with that we played ok and were up at the half but struggled to score early in the second half and with 5 minutes left we were down by 10. Finally got some momentum going and got back within 1 but ended up going down by 4. What's worse is I sprained my left ankle with about 7 or 8 minutes to go. It's the shoes I've been wearing. Hadn't mentioned this before but the last 3 weeks I've played in then I have slightly gone over on both ankles. Never really put it together that the shoes may be the cause but I never had this problem in the hyperdunks. Going to get some new insoles and go back to the hyperdunks till I get some new kicks.

Long story short-
Injured left shoulder - cannot lift arm above shoulder level
Sprained left ankle - should be ok next by week but have some decent pain going on. Minimal swelling though.

Pissed about the injuries as it derails my training again. On a scale of 1-10 the body feels about a 3.5 right now.
Title: Re: Two Hands Two Feet
Post by: Coges on September 04, 2016, 08:58:39 pm
Still feeling a bit shit. Shoulder and ankle got me pretty down last week. Seems that when I get some good momentum I get injured. #poorme lol

Left shoulder is still out of whack. It’s pretty much right where the rear delt meets the tricep . Can lift the arm through controlled motion with some minor pain but putting force through it at certain angles is a complete no go. Same thing with the ankle. It’s pretty good but certain angles and it’s quite painful. On top of that my right glute, hamstring and calf have been super knotty over the last few weeks which I’ve been trying to work through but can’t seem to get any traction.

I had some shoulder issues in the past (snapping scar syndrome left side) as recent as December last year so it’s no surprise I keep getting issues here. Did all the rehab for it and got it back to feeling 100% but have let that go which makes me feel kind of stupid for not continuing it.

Anyway, enough bitching. The plan here is to reprogram myself on the go. I’ve been loving the T0ddday program as written. Am obviously keeping it but will go for the next month with some modifications. To manage stress while I get the body right I will go with the following:

Lifting days- 2 non negotiable days (down from 3)
Track days- 1 non negotiable day (down from 2)
Jump Circuits- 2 non negotiable days (down from 3)
Daily Mob Circuit- daily- non negotiable
SMR/stretch- daily- non negotiable
Shoulder re/pre-hab- daily- non negotiable

If the body is feeling good I can add in the extra sessions.

 I feel like this is a decent plan to get back to some form. I do feel that I’m weaker and more out of shape that I have been in years although this is not actually true. Going to be easy on myself with the numbers as far as pushing the weights go and give myself till October to get the body right and then start to ramp things up and push for some more impressive end of year goals.

The other main area of focus is sleep. Reading a sleep study yesterday and it’s pretty frightening the effect that continued lack of sleep can have. Looking back over the last probably 6-7 years I’ve had on average 6 hours of broken sleep every night. Just not good enough and although kids will cause some broken sleep sometimes I’ve been just as guilty of causing it myself too. The goal is 7 hours minimum with 8+ being ideal. 

*Edit- Was 93kgs this morning. Have gotten over my binge mentality and will be sub 90 by the start of October.
Title: Re: Two Hands Two Feet
Post by: AGC on September 05, 2016, 01:32:06 am
That sucks mate. Gonna keep playing ball for the short-term?
Title: Re: Two Hands Two Feet
Post by: Coges on September 05, 2016, 06:24:31 am
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.
Title: Re: Two Hands Two Feet
Post by: AGC on September 05, 2016, 08:47:16 am
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!
Title: Re: Two Hands Two Feet
Post by: adarqui on September 05, 2016, 08:53:14 pm
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.
Title: Re: Two Hands Two Feet
Post by: Coges on September 06, 2016, 01:21:25 am
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

Yeah @acole14 you're right. The reason why I feel like I'm complaining too is that I have never really been consistent with this stuff and when I am consistent I get great results. Frustrating but true. I'll continue to play because it's with a bunch of mates and I don't want to leave them hanging. If I can line up the other stuff I'm pretty sure I'll be fine.
Title: Re: Two Hands Two Feet
Post by: T0ddday on September 06, 2016, 07:59:47 am
^^^ The sad thing is that while I don't blame Bolt he probably just reversed the stereotype such that every 5'6"  would be Trindon Holiday lookalike will now be doubted when they try to run the hundred because they just aren't tall enough...

I mean I get its human nature but the medias need to have things be obviously and simple is really part of the problem... The two most frustrating new stereotypes Bolt has created are:

1) Hes a poor starter cause his he is so tall.

2) His advantage is his long legs. 

Both totally false. 

1) He has the fastest recorded 30m, 40m, 50m, etc. Of all time (2009).  He may appear to be a poor starter because of the stupid automatic dq after false start rule... Since it bit him in 2011 Bolt has decided to be extremely cautious - I mean why risk any chance of a false start when you can win without a good start...  The new rule just ensures that faster people will "have" poor reaction times simply because the faster you are the more the risk reward ratio increases...

2) Bolt is fast because he has far more power than anyone else.  At high speeds our stride is hardly limited by our leg length - in fact he performs worse in the one part of the sprint where long legs provide the biggest advantage - the back straight in the 200m.  After already accelerating around the turn and fatigue setting in longer legs can start to make a minor difference in this part of the race (just watch Christophe Lemetrie long leg (his are longer than Bolt btw) his way to a bronze in rio)... Does Bolt have a great back 100?  No.  Yohan Blayke has run the fastest split of all time in the back stretch.  Number two is still Michael Johnson.  Bolt owns the record in the first hundred.  By a ridiculous margin.  He runs a faster turn than anyone else!  The turn! The part of the race where long legs don't provide a disadvantage if anything!  He is just simply more powerful than anyone else.

Maybe stereotypes get created partially cause we need to explain away others greatness because of our own ego?

Maybe it's just hard to say Bolt is simply the most powerful sprinter ever and I'm in awe of how much faster he is than me so instead I say "yeah he fast cause he has a huge advantage on me cause of his long legs".

Fine.  Maybe we need this.  I get it.  But let's just agree to make our excuses based on reasons that are illogical enough that they won't stick.  Bolt is faster than me cause he has access to magical yams.

Two words- sports analysts. Not sure how bad it is in the US but assuming it's way worse than here given the population, media outlets, number of sports televised, etc. Here we have complete channels dedicated to one sport and they over analyse the shit out of it and in the end create reasoning which ends up being mistaken for fact and is then regurgitated by others in an attempt to sound mildly intelligent.

Not really relevant but anyway-
I was having a conversation with my son the other day about being able to say "I don't know". With the amount of questions kids ask us as parents and ask other children the temptation is so high to create and answer of half truths or google it. What we don't actually do is say I don't know and then wonder what it might be.  I've done this a few times with him recently and it has led to some wonderful conversations with some highly inaccurate hypotheses and some accidentally accurate thoughts.

Interesting to hear you talk about sports analysts!  I thought that was an American problem. 

I can't imagine it being worse than here...  We have a guy called Bob Costas that basically announces the Super Bowl, World Series, olympics, etc.  Basically if it's important he is on it and providing narratives so it makes sense to everyone.  On one hand he is talented because he makes casual fans become more interested in all the stories he tells, but on the other hand it's like wtf your the expert on every important sporting event?  And the stories he tells are interesting but not true!

Interesting how similar Australian culture sounds in some ways to American culture...  Over here not only do we have terrible sports analysts but we also have far too much statistics.   It can get a little ridiculous when they say things like "only 25% of teams down 2-1 who lost the first and third game of a series and had home court and had a record winning less than 59 games the previous year have come back to win."

Then you realize there have only been four instances of this and the statistic is worthless... But they always have a million stats for fans to muddle over rather than just enjoying the game and the fact that nobody knows who will win!

Slightly unrelated but I can't stand ESPN for the most part and have no problem with their demise. I really only wish for ala carte purchasing of sports games and anything that gets us closer to that rather than tv deals is good for fans.  ESPN is also the male equivalent to watching reality shows about the kardashians...  I know a lot of guys that give women shit for watching that kinda stuff on tv but then they watch ESPN.  There is a show on ESPN where four sports reporters all compete in a sport/game where they talk about sports and earn points and are eliminated if their arguments are weak, in the end the last one standing gets to rant about his sports team for some amount of time.  It's literally a sport about arguing about sports... If that doesn't show that makes are the stupider of the sexes I don't know what does...
Title: Re: Two Hands Two Feet
Post by: AGC on September 06, 2016, 08:17:49 am
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

Yeah @acole14 you're right. The reason why I feel like I'm complaining too is that I have never really been consistent with this stuff and when I am consistent I get great results. Frustrating but true. I'll continue to play because it's with a bunch of mates and I don't want to leave them hanging. If I can line up the other stuff I'm pretty sure I'll be fine.

Haha yep anti-ego lifting squad! Adarq and a few others coined in it another thread, can't remember when. Sounds good, definitely poor form to abandon a team you've committed to, and you can fit it into the program, I'd just readjust the jumps volume (or ask T0ddday how to manage).
Title: Re: Two Hands Two Feet
Post by: adarqui on September 06, 2016, 11:55:03 am
^^^ The sad thing is that while I don't blame Bolt he probably just reversed the stereotype such that every 5'6"  would be Trindon Holiday lookalike will now be doubted when they try to run the hundred because they just aren't tall enough...

I mean I get its human nature but the medias need to have things be obviously and simple is really part of the problem... The two most frustrating new stereotypes Bolt has created are:

1) Hes a poor starter cause his he is so tall.

2) His advantage is his long legs. 

Both totally false. 

1) He has the fastest recorded 30m, 40m, 50m, etc. Of all time (2009).  He may appear to be a poor starter because of the stupid automatic dq after false start rule... Since it bit him in 2011 Bolt has decided to be extremely cautious - I mean why risk any chance of a false start when you can win without a good start...  The new rule just ensures that faster people will "have" poor reaction times simply because the faster you are the more the risk reward ratio increases...

2) Bolt is fast because he has far more power than anyone else.  At high speeds our stride is hardly limited by our leg length - in fact he performs worse in the one part of the sprint where long legs provide the biggest advantage - the back straight in the 200m.  After already accelerating around the turn and fatigue setting in longer legs can start to make a minor difference in this part of the race (just watch Christophe Lemetrie long leg (his are longer than Bolt btw) his way to a bronze in rio)... Does Bolt have a great back 100?  No.  Yohan Blayke has run the fastest split of all time in the back stretch.  Number two is still Michael Johnson.  Bolt owns the record in the first hundred.  By a ridiculous margin.  He runs a faster turn than anyone else!  The turn! The part of the race where long legs don't provide a disadvantage if anything!  He is just simply more powerful than anyone else.

Maybe stereotypes get created partially cause we need to explain away others greatness because of our own ego?

Maybe it's just hard to say Bolt is simply the most powerful sprinter ever and I'm in awe of how much faster he is than me so instead I say "yeah he fast cause he has a huge advantage on me cause of his long legs".

Fine.  Maybe we need this.  I get it.  But let's just agree to make our excuses based on reasons that are illogical enough that they won't stick.  Bolt is faster than me cause he has access to magical yams.

Two words- sports analysts. Not sure how bad it is in the US but assuming it's way worse than here given the population, media outlets, number of sports televised, etc. Here we have complete channels dedicated to one sport and they over analyse the shit out of it and in the end create reasoning which ends up being mistaken for fact and is then regurgitated by others in an attempt to sound mildly intelligent.

Not really relevant but anyway-
I was having a conversation with my son the other day about being able to say "I don't know". With the amount of questions kids ask us as parents and ask other children the temptation is so high to create and answer of half truths or google it. What we don't actually do is say I don't know and then wonder what it might be.  I've done this a few times with him recently and it has led to some wonderful conversations with some highly inaccurate hypotheses and some accidentally accurate thoughts.

Interesting to hear you talk about sports analysts!  I thought that was an American problem. 

I can't imagine it being worse than here...  We have a guy called Bob Costas that basically announces the Super Bowl, World Series, olympics, etc.  Basically if it's important he is on it and providing narratives so it makes sense to everyone.  On one hand he is talented because he makes casual fans become more interested in all the stories he tells, but on the other hand it's like wtf your the expert on every important sporting event?  And the stories he tells are interesting but not true!

Interesting how similar Australian culture sounds in some ways to American culture...  Over here not only do we have terrible sports analysts but we also have far too much statistics.   It can get a little ridiculous when they say things like "only 25% of teams down 2-1 who lost the first and third game of a series and had home court and had a record winning less than 59 games the previous year have come back to win."

Then you realize there have only been four instances of this and the statistic is worthless... But they always have a million stats for fans to muddle over rather than just enjoying the game and the fact that nobody knows who will win!

Slightly unrelated but I can't stand ESPN for the most part and have no problem with their demise. I really only wish for ala carte purchasing of sports games and anything that gets us closer to that rather than tv deals is good for fans.  ESPN is also the male equivalent to watching reality shows about the kardashians...  I know a lot of guys that give women shit for watching that kinda stuff on tv but then they watch ESPN.  There is a show on ESPN where four sports reporters all compete in a sport/game where they talk about sports and earn points and are eliminated if their arguments are weak, in the end the last one standing gets to rant about his sports team for some amount of time.  It's literally a sport about arguing about sports... If that doesn't show that makes are the stupider of the sexes I don't know what does...

around the horn! lmfao!!@

ya i can't stand ESPN either (the sports analyst segment of it).

I do love "outside the lines" though.
Title: Re: Two Hands Two Feet
Post by: adarqui on September 06, 2016, 11:58:48 am
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

http://www.adarq.org/injury-prehab-rehab-talk-for-the-brittlebros/anti-ego-lifting-support-thread-(aels)-save-a-joint-save-a-life/

:D

honestly I should have WAAAY more posts in that thread..



Quote
I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

nice! eventually just go for it.. i'm trying to do the same right now with:
- going to sleep at ~11 PM (or earlier) and waking up at 6 AM
- eating clean af, more spinach salads and such

going good so far.. i think it'll take a few more weeks before i feel "much more awake" in the mornings. Right now after my morning runs, I feel like sleeping. I'd like that to disappear heh.

pc!!
Title: Re: Two Hands Two Feet
Post by: LBSS on September 06, 2016, 12:58:53 pm
ESPN 30 for 30 is great. also the OJ documentary is epic.

but yeah the talking head shows are infuriating. even kornheiser and wilbon, who i loved at first because they were the washington post columnists when i was growing up, are just irritating now.
Title: Re: Two Hands Two Feet
Post by: Coges on September 07, 2016, 07:53:56 pm
^^^ The sad thing is that while I don't blame Bolt he probably just reversed the stereotype such that every 5'6"  would be Trindon Holiday lookalike will now be doubted when they try to run the hundred because they just aren't tall enough...

I mean I get its human nature but the medias need to have things be obviously and simple is really part of the problem... The two most frustrating new stereotypes Bolt has created are:

1) Hes a poor starter cause his he is so tall.

2) His advantage is his long legs. 

Both totally false. 

1) He has the fastest recorded 30m, 40m, 50m, etc. Of all time (2009).  He may appear to be a poor starter because of the stupid automatic dq after false start rule... Since it bit him in 2011 Bolt has decided to be extremely cautious - I mean why risk any chance of a false start when you can win without a good start...  The new rule just ensures that faster people will "have" poor reaction times simply because the faster you are the more the risk reward ratio increases...

2) Bolt is fast because he has far more power than anyone else.  At high speeds our stride is hardly limited by our leg length - in fact he performs worse in the one part of the sprint where long legs provide the biggest advantage - the back straight in the 200m.  After already accelerating around the turn and fatigue setting in longer legs can start to make a minor difference in this part of the race (just watch Christophe Lemetrie long leg (his are longer than Bolt btw) his way to a bronze in rio)... Does Bolt have a great back 100?  No.  Yohan Blayke has run the fastest split of all time in the back stretch.  Number two is still Michael Johnson.  Bolt owns the record in the first hundred.  By a ridiculous margin.  He runs a faster turn than anyone else!  The turn! The part of the race where long legs don't provide a disadvantage if anything!  He is just simply more powerful than anyone else.

Maybe stereotypes get created partially cause we need to explain away others greatness because of our own ego?

Maybe it's just hard to say Bolt is simply the most powerful sprinter ever and I'm in awe of how much faster he is than me so instead I say "yeah he fast cause he has a huge advantage on me cause of his long legs".

Fine.  Maybe we need this.  I get it.  But let's just agree to make our excuses based on reasons that are illogical enough that they won't stick.  Bolt is faster than me cause he has access to magical yams.

Two words- sports analysts. Not sure how bad it is in the US but assuming it's way worse than here given the population, media outlets, number of sports televised, etc. Here we have complete channels dedicated to one sport and they over analyse the shit out of it and in the end create reasoning which ends up being mistaken for fact and is then regurgitated by others in an attempt to sound mildly intelligent.

Not really relevant but anyway-
I was having a conversation with my son the other day about being able to say "I don't know". With the amount of questions kids ask us as parents and ask other children the temptation is so high to create and answer of half truths or google it. What we don't actually do is say I don't know and then wonder what it might be.  I've done this a few times with him recently and it has led to some wonderful conversations with some highly inaccurate hypotheses and some accidentally accurate thoughts.

Interesting to hear you talk about sports analysts!  I thought that was an American problem. 

I can't imagine it being worse than here...  We have a guy called Bob Costas that basically announces the Super Bowl, World Series, olympics, etc.  Basically if it's important he is on it and providing narratives so it makes sense to everyone.  On one hand he is talented because he makes casual fans become more interested in all the stories he tells, but on the other hand it's like wtf your the expert on every important sporting event?  And the stories he tells are interesting but not true!

Interesting how similar Australian culture sounds in some ways to American culture...  Over here not only do we have terrible sports analysts but we also have far too much statistics.   It can get a little ridiculous when they say things like "only 25% of teams down 2-1 who lost the first and third game of a series and had home court and had a record winning less than 59 games the previous year have come back to win."

Then you realize there have only been four instances of this and the statistic is worthless... But they always have a million stats for fans to muddle over rather than just enjoying the game and the fact that nobody knows who will win!

Slightly unrelated but I can't stand ESPN for the most part and have no problem with their demise. I really only wish for ala carte purchasing of sports games and anything that gets us closer to that rather than tv deals is good for fans.  ESPN is also the male equivalent to watching reality shows about the kardashians...  I know a lot of guys that give women shit for watching that kinda stuff on tv but then they watch ESPN.  There is a show on ESPN where four sports reporters all compete in a sport/game where they talk about sports and earn points and are eliminated if their arguments are weak, in the end the last one standing gets to rant about his sports team for some amount of time.  It's literally a sport about arguing about sports... If that doesn't show that makes are the stupider of the sexes I don't know what does...

Where I live we basically have 1 sport that dominates the landscape in AFL and there's more commentators, analysts and statisticians that you could poke a stick at. They've gotten overly carried away with it in the last few years especially. The main one they talk about for footy is "contested ball". This is meant to be a key predictor of success. What is great is the team who have won the flag (championship) the last 3 years always have less contested ball than their opponents which is then hilarious watching these analysts scramble to make up some other shit as to why they're so successful.

Australian culture is like a mini-me American culture. We still have some separate identity but the gap is closing incredibly quickly.
Title: Re: Two Hands Two Feet
Post by: Coges on September 07, 2016, 07:55:51 pm
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

Yeah @acole14 you're right. The reason why I feel like I'm complaining too is that I have never really been consistent with this stuff and when I am consistent I get great results. Frustrating but true. I'll continue to play because it's with a bunch of mates and I don't want to leave them hanging. If I can line up the other stuff I'm pretty sure I'll be fine.

Haha yep anti-ego lifting squad! Adarq and a few others coined in it another thread, can't remember when. Sounds good, definitely poor form to abandon a team you've committed to, and you can fit it into the program, I'd just readjust the jumps volume (or ask T0ddday how to manage).

I think I'm already a life member of AELS. I tend not to push myself and rather save myself for the next battle than go all out. I think that's almost as bad as going too hard though.

Yeah I'll definitely see the season out. I was using the game as a jumping session which was fine. Just need to stay on top of the rest of the non-lifting/track stuff and I think I'll be ok.
Title: Re: Two Hands Two Feet
Post by: Coges on September 07, 2016, 07:59:31 pm
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

http://www.adarq.org/injury-prehab-rehab-talk-for-the-brittlebros/anti-ego-lifting-support-thread-(aels)-save-a-joint-save-a-life/

:D

honestly I should have WAAAY more posts in that thread..



Quote
I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

nice! eventually just go for it.. i'm trying to do the same right now with:
- going to sleep at ~11 PM (or earlier) and waking up at 6 AM
- eating clean af, more spinach salads and such

going good so far.. i think it'll take a few more weeks before i feel "much more awake" in the mornings. Right now after my morning runs, I feel like sleeping. I'd like that to disappear heh.

pc!!

I've been loving your IG salad fest and it's inspiring me to get more veg in my diet. I eat a decent amount but probably nowhere near enough.

I started a sleep diary a few days back. Simply tracking when I go to bed, wake up and eventually get up. At least I can put together something after a month or so to see the impact. I remember a podcast with a sleep expert who was saying that initially when people get more sleep they feel worse and they often associate the two and think they operate better on less. It's just the body adapting and you need to stick with it. I get this all the time where I feel pretty great on 6 hours but lethargic on 8 and have thought that I'm just better on 6 but have never given myself enough of the 8's to make a difference.

Also, it's spring here so looking forward to more sunshine and time outside. That will no doubt help with the sleep and training motivation too.
Title: Re: Two Hands Two Feet
Post by: Coges on September 07, 2016, 08:01:54 pm
Forgot to log training from the other day (not sure you can call it training but anyway)

6/9/16- 6pm

Squats
bar x 10, 60 x 5, 80 x 3 - bugged out due to shoulder and first rib on left side. Bar was putting too much pressure on it making it seriously uncomfortable

Single arm DB floor press
3x10@15kg - did these pain free. I had tried OHP, incline press and flat bench first and all three were stuffed

 
Title: Re: Two Hands Two Feet
Post by: Coges on September 07, 2016, 08:02:56 pm
Most likely getting a massage this afternoon which will be nice. Work some kinks out. Left shoulder is almost there and feeling pretty good. I have lots of other little niggles though which is from the general inactivity I think.

*Edit- Just did an hour of SMR/stretching. Feeling a ton better. Not great but not too far off. Left hamstring is still weird and obv shoulder is still not 100%.

*Edit x 2- Massage pushed out to Tuesday. Will get some solid SMR in between now and then
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2016, 10:00:03 pm
08/09/2016- 4pm

Warm up- Ido squat routine, monster walks, hip flexor, calf stretch, banded pull aparts,

Squat-
Bar x 5, 60 x 5, 80 x 5, 90 x 3, 100 x 5 (2s pause on last rep)

RDL-
60 x 8, 8, 8

Decline bench leg raise-
bw x 10, 10

DB Floor press-
20 x 10, 10, 10

DB Row-
20 x 15, 15

Post mortem:
Squats felt great. Really sitting back more. Forgot about knee sleeves but had no issues. Will bring them back and will only use belt at higher levels.
Left hamstring was/is kinda rubbish at the moment. Not sure if slight strain or just needs more attention. Did some RDLs just to try and get some decent movement back into it.
Tried OHP, incline and flat bench again. No good yet. Will keep up with floor press as this is giving me no problems at all.

Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2016, 10:05:21 pm
@t0ddday (or anyone else who cares to reply)

with regards to track work and the hamstring issues I'm having. Would it be better to continue with track work and just go at a lower intensity or maybe switch to something like hill sprints for the interim until the issues are resolved?

Hamstring issues:
Left leg. Getting some serious tightness (almost catching) high in the hamstring near glute and also low in the hamstring near back of knee. Also extremely tight at top of calf. Working through with roller and spiky ball yesterday helped a bit. Due for a sports massage next Tuesday. Running is fine. Sprinting once warmed up is fine too. Cautious though about putting too much stress on it.
Title: Re: Two Hands Two Feet
Post by: adarqui on September 08, 2016, 10:06:34 pm
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

http://www.adarq.org/injury-prehab-rehab-talk-for-the-brittlebros/anti-ego-lifting-support-thread-(aels)-save-a-joint-save-a-life/

:D

honestly I should have WAAAY more posts in that thread..



Quote
I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

nice! eventually just go for it.. i'm trying to do the same right now with:
- going to sleep at ~11 PM (or earlier) and waking up at 6 AM
- eating clean af, more spinach salads and such

going good so far.. i think it'll take a few more weeks before i feel "much more awake" in the mornings. Right now after my morning runs, I feel like sleeping. I'd like that to disappear heh.

pc!!

I've been loving your IG salad fest and it's inspiring me to get more veg in my diet. I eat a decent amount but probably nowhere near enough.

ha cool! ya man I feel GREAT when I eat those salads. And by GREAT I mean, just energetic, no carb/food coma/lethargic feeling.. something about spinach, olive oil, cheese, and milk.. just an epic combo of nutrients. I always eat 9 oz of spinach, which contains alot of potassium/vit A/iron/calcium.

i've got to reload on spinach tomorrow.

the only odd thing is how it makes my teeth feel.. I have to brush my teeth not long after eating these salads otherwise my teeth "feel dry" (probably all of the iron or something, dno).



Quote
I started a sleep diary a few days back. Simply tracking when I go to bed, wake up and eventually get up. At least I can put together something after a month or so to see the impact. I remember a podcast with a sleep expert who was saying that initially when people get more sleep they feel worse and they often associate the two and think they operate better on less. It's just the body adapting and you need to stick with it. I get this all the time where I feel pretty great on 6 hours but lethargic on 8 and have thought that I'm just better on 6 but have never given myself enough of the 8's to make a difference.

Also, it's spring here so looking forward to more sunshine and time outside. That will no doubt help with the sleep and training motivation too.

nice!

ya that adaptation portion is the tough part.. got to just stick with it.

i feel lethargic on > 8 .. I think I feel "perfect" on 8.. on 7 or less I feel like i'm definitely a bit sleep deprived. At my previous job I got by most often with 6 or less, very often 4 and sometimes 0 (all nighters) .... man it added up and just eventually crushed me. The worst side effect I got from it was my heart started racing at night when i'd try to fall asleep .. I probably did some damage HEH! All of this cardio/eating healthy/getting enough sleep is hopefully reversing all of that. I'll never do any of that again, that's for sure.. Chronic sleep depravation is like low-dose poison.

pc!
Title: Re: Two Hands Two Feet
Post by: adarqui on September 08, 2016, 10:11:11 pm
@t0ddday (or anyone else who cares to reply)

with regards to track work and the hamstring issues I'm having. Would it be better to continue with track work and just go at a lower intensity or maybe switch to something like hill sprints for the interim until the issues are resolved?

Hamstring issues:
Left leg. Getting some serious tightness (almost catching) high in the hamstring near glute and also low in the hamstring near back of knee. Also extremely tight at top of calf. Working through with roller and spiky ball yesterday helped a bit. Due for a sports massage next Tuesday. Running is fine. Sprinting once warmed up is fine too. Cautious though about putting too much stress on it.

i've had something similar .. the hamstring tightness + upper calf "thickness". At some point when I injured my calf, it almost seemed like my hamstring stopped working and my calf took on full responsibility for flexing the knee - and pulled it. That's how it felt anyway.. I unwisely pushed through it on some fast sprints/runs when I was feeling some pain.

be careful with it.

hills made that issue much worse for me.. calf turned into a rock.
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2016, 10:31:03 pm
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

http://www.adarq.org/injury-prehab-rehab-talk-for-the-brittlebros/anti-ego-lifting-support-thread-(aels)-save-a-joint-save-a-life/

:D

honestly I should have WAAAY more posts in that thread..



Quote
I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

nice! eventually just go for it.. i'm trying to do the same right now with:
- going to sleep at ~11 PM (or earlier) and waking up at 6 AM
- eating clean af, more spinach salads and such

going good so far.. i think it'll take a few more weeks before i feel "much more awake" in the mornings. Right now after my morning runs, I feel like sleeping. I'd like that to disappear heh.

pc!!

I've been loving your IG salad fest and it's inspiring me to get more veg in my diet. I eat a decent amount but probably nowhere near enough.

ha cool! ya man I feel GREAT when I eat those salads. And by GREAT I mean, just energetic, no carb/food coma/lethargic feeling.. something about spinach, olive oil, cheese, and milk.. just an epic combo of nutrients. I always eat 9 oz of spinach, which contains alot of potassium/vit A/iron/calcium.

i've got to reload on spinach tomorrow.

the only odd thing is how it makes my teeth feel.. I have to brush my teeth not long after eating these salads otherwise my teeth "feel dry" (probably all of the iron or something, dno).



Quote
I started a sleep diary a few days back. Simply tracking when I go to bed, wake up and eventually get up. At least I can put together something after a month or so to see the impact. I remember a podcast with a sleep expert who was saying that initially when people get more sleep they feel worse and they often associate the two and think they operate better on less. It's just the body adapting and you need to stick with it. I get this all the time where I feel pretty great on 6 hours but lethargic on 8 and have thought that I'm just better on 6 but have never given myself enough of the 8's to make a difference.

Also, it's spring here so looking forward to more sunshine and time outside. That will no doubt help with the sleep and training motivation too.

nice!

ya that adaptation portion is the tough part.. got to just stick with it.

i feel lethargic on > 8 .. I think I feel "perfect" on 8.. on 7 or less I feel like i'm definitely a bit sleep deprived. At my previous job I got by most often with 6 or less, very often 4 and sometimes 0 (all nighters) .... man it added up and just eventually crushed me. The worst side effect I got from it was my heart started racing at night when i'd try to fall asleep .. I probably did some damage HEH! All of this cardio/eating healthy/getting enough sleep is hopefully reversing all of that. I'll never do any of that again, that's for sure.. Chronic sleep depravation is like low-dose poison.

pc!

I get/used to get that as well. Lying in bed with the heart racing. Used to freak me out. What's worse is I have a pronounced/visible heart beat and it's freaky to actually see it going that fast at night when you're trying to relax.

Like you though I feel pretty good on 7-8 but also feel best when I get up at 6-6.30. Just means I need to go to bed at 10-10.30 which is pretty easy to comply with.
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2016, 10:32:26 pm
@t0ddday (or anyone else who cares to reply)

with regards to track work and the hamstring issues I'm having. Would it be better to continue with track work and just go at a lower intensity or maybe switch to something like hill sprints for the interim until the issues are resolved?

Hamstring issues:
Left leg. Getting some serious tightness (almost catching) high in the hamstring near glute and also low in the hamstring near back of knee. Also extremely tight at top of calf. Working through with roller and spiky ball yesterday helped a bit. Due for a sports massage next Tuesday. Running is fine. Sprinting once warmed up is fine too. Cautious though about putting too much stress on it.

i've had something similar .. the hamstring tightness + upper calf "thickness". At some point when I injured my calf, it almost seemed like my hamstring stopped working and my calf took on full responsibility for flexing the knee - and pulled it. That's how it felt anyway.. I unwisely pushed through it on some fast sprints/runs when I was feeling some pain.

be careful with it.

hills made that issue much worse for me.. calf turned into a rock.

Haha ok I'll rethink the hills. Forgot about how much they stress the calves.

I'm sure the whole thing is related to either my feet or hips (or neck) but I just haven't figured it out yet.
Title: Re: Two Hands Two Feet
Post by: Coges on September 11, 2016, 02:22:58 am
10/09/16-

Daily mob circuit

11/09/16 -

1pm
30 mins mob work (while watching UFC 203)

3.30pm
Wide Grip RDL-
60 x 10, 10

Deadlift-
80 x 5, 100 x 5, 120 x 5, 130 x 3

Decline Sit Up-
15kg x 10, 10

Barbell Curl-
bar x 20, 20

Upper back combo (batwing to T- 2s holds)
3.5kg x 20, 20

Not quite ready to resume normal programming yet. Shoulder is still taking it's time and hams are just weird. Thinking it could be anterior pelvic tilt related. Going to focus more on neutral alignment and see how I go. Legs are shitting me but will see how I go.

Also thinking while I was training and I'm pretty sure I don't take enough rest between sets. Figure that I'm training for strength while I'm in the gym so shouldn't be skimping on rest periods. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 12, 2016, 08:55:15 pm
Working on two things this week. Sleep and curbing sugar/alcohol. So far so good. Have had at least 5 nights in a row of greater then 7 hours sleep so far. This is the hard one but even last night where I went to bed at 11.15 I was away this morning at 6.30 giving me around that 7 hour mark. Feeling better for it too.

Haven't had any alcohol in 3 days which in itself isn't anything special but I'm planning to only drink 1-2 times per week. When I do drink I usually have a couple of glasses of wine or a couple of beers but the main problem is the knock on effect of what I eat during this time. Obviously multiple benefits here. Reduced cals from no drinks, reduced cals from no additional eating during this time and better sleep from no drinks. So far so good.

Sugar/junk food is the hard one for me. Literally everywhere I go it's there. Work, client meetings, home, etc. If I can limit this to 1-2 days per week I would be flying.

Weight this morning is 92.9. Should be coming down pretty quickly over the next couple of weeks.
Title: Re: Two Hands Two Feet
Post by: Coges on September 13, 2016, 07:50:49 pm
13/09/16- 7pm

Super quick workout tonight.

Warm Up-
Banded hip flexor, banded ankle dorsiflexion, banded shoulder dislocations

Squat-
bar x 10, 60 x 5, 90 x 3, 100 x 1, 110 x 5

Single Arm DB Floor Press-
20 x 12, 12

Done! Literally had 25 mins to get a lift in. Decided to forego the oly shoes too and squatted in my Volleys. ROM was good (see IG vid below). May use these for future squats. Did have some left ankle soreness post squat but this is also the ankle I sprained 2 weeks back.

Later did 30 mins of rolling and stretching. One thing I noticed is that while my right hamstring has been super tight in places when doing the standing pike I did a straddle stretch on the ground (pancake style) and there was zero tightness or soreness in my right ham but had significant soreness and tightness in the upper left ham at the glute tie in. Just weird.

Note to self for the future- need to work on feet. Mainly strength. Especially for additional running and jumping volume.

Title: Re: Two Hands Two Feet
Post by: Coges on September 13, 2016, 08:38:54 pm

Lol at the bolded paragraph. Some of your best work there T0ddday.

I sit in pretty much the same situation with bingeing. I also happen to intermittent fast and potentially abuse caffeine. This sounds like such a stupid question and nutrition 101 but how would you advocate someone eats who has these issues and wants to train multiple times per week (mornings and evenings)?

*Edit- Moreso if you've seen what works for pre-workout, post-workout, pre-game, morning training, etc.

Thanks for the compliment - humor makes things more fun for sure.   

As far as your questions, first thing to answer for yourself is whether you want to lose significant body weight...

Second thing is to own your relationship with caffeine.   A few years ago I would have told you to quit/cut back.   However research shows that's not necessarily your only option.  You basically have two choices....

1) Quit it for a while and return to using it only extremely infrequently...

2) Own it.  Jesse williams (high jump world champion is a caffiene lover - he drinks diet red bull, black coffee, caffiene pills, etc.  probably 500-600mg daily).  Dose it out and use it.  Studies don't show long term risks...  Have 100-200mg in morning.  Have another dose before workout.  Slightly smaller dose before evening squat workout, etc.  Will you habituate?  Somewhat.  You won't get crazy amped.  But you will be able to go to sleep.  Your appetite won't be totally suppressed and then rebound the next day when you don't have caffeine...  Force yourself to eat on it.  This will help you stop the binging -

For two a days the diet plan would be basically - wake up, small food, caffiene, morning workout, 1-2 moderate meals, low dose caffeine, evening weight workout - optional post workout meal or snack.

Re: bodyweight- I currently sit between 92-94 depending on the day. I believe ideally I need to be 86 and that would be my solid base from which I can do mini bulks and mini cuts for the future. I'm not sure if that's considered significant weight loss or not. My thinking is that if I can get consistent training, nutrition and sleep together then most of it will happen naturally and with consistent effort should not take a significant amount of time.

On the caffeine its an interesting point you make about eating on caffeine to stop the bingeing. I definitely use caffeine (mostly straight up black coffee- espresso) to suppress appetite and as much as I love the taste of coffee I also drink it when I'm bored. Just doing some calculations and I'm generally taking in between 300-400mg per day. I rarely eat around having coffee though which supports your point. Restructuring my eating though may actually reduce my caffeine intake without too much effort which could be a nice side effect. I like the idea of your meal and caffeine structure and I may need to invest in caffeine pills (early morning coffee making and sleeping children generally don't mix well).

Now just to close my knowledge gap here can you confirm or contradict the following:

Today I'm 93kgs and my BMR is roughly 3,000 cals based on activity levels. I should simply aim to eat around 2,400 cals a day to get the weight loss required and then to stabilize at the desired weight (86).
Title: Re: Two Hands Two Feet
Post by: Coges on September 14, 2016, 08:40:11 pm
Wednesday night ball game recap:
Won by 40. Played the 3rd bottom team and it was a pretty easy game. A lot of cherry picking going on so I threw about 10 full court passes. Left ankle is still swollen and has been bugging me so I thought, great idea, I'll tape both ankles. Taped them pre-game. Felt brilliant. Got about 10 mins in and had to sub myself out and remove all the tape. Heels were killing me and it felt like they were bruised. After taking the tape off it was beautiful. Did take me a complete half to warm up though. Played the entire 2nd half, had 8 points without even trying. Not saying much considering the other team didn't have a guy over 6ft so rebounding and put backs were just too easy. Did go back to my hyperdunks last night and was reminded just how good they were. Late in the second half I was on the break. Effortlessly got huge air and only missed dunking as the ball slipped from my hand. Still managed to lay it in but it shows the body isn't all that bad right now.

Left shoulder, right hamstring and pretty much everything else once warmed up were fine. Still an issue that it takes so long to even be able to sprint without restriction.

Current injury hypothesis
I think I've been my own worst enemy lately. Was thinking back to when my right hamstring/calf started giving me issues. It ties in around when I started wearing my knee sleeves during games (basically got lazy and stopped taping my knees) and also was exacerbated when I started wearing my Iverson's. I know the sleeves can alter the forces going through different parts of the muscle/tendons and I should have picked up on this earlier. Going to tape my right knee only from here and try not to interfere with anything else. Also need to look at a good liniment for some pre-game heat to get the body up and running.
Title: Re: Two Hands Two Feet
Post by: Coges on September 14, 2016, 08:42:30 pm
Heading away for a week on Saturday. Cannot wait. Will lift again on Saturday but think this will give me the chance to have a break. Might take my KBs with me so I can do some swings/get ups/squats and am thinking I'll go on a few runs. Other than that will keep up the daily mob and smr work.
Title: Re: Two Hands Two Feet
Post by: Coges on September 25, 2016, 11:11:10 pm
Back from my holiday. Spent a week doing some serious eating and drinking. Basically said to myself, fuck it, have the week off and start fresh next week. I did get a 2.7k beach run in and some light glute/ham KB work but have done nothing else in the last 10 days. Actually I forget, I played ball to. Easy game. 24 points. Want to move to the place I visited (Phillip Island). Beautiful coastline, plenty of places to run, sprint and swim. Also have a gym with courts. Half joking as will probably move there in the next 2-3 years.

Saw physio this morning. I have a grade 1 supraspinatus tear. Also have the winged scap issue going on which I thought I'd fixed. She taped me up and gave me a few exercises to do daily. All upper body work is out for the next few weeks and only light band type work only. Squats and deads are good to go.

Discussed the hamstring/glute issue with her too. She said tendinopathy is very unlikely and it's most likely to be a pelvic lumbo control issue. This is not new to me and I have a fair idea of what I need to do to fix this.

Have set myself some goals for the last qtr of the year. Aside from being consistent I'm going to aim for a 150 squat and 180 deadlift @ 90kgs before Christmas. Totally achievable. Will start squatting again at 100 and push it by 5's each week till I can't push anymore. 3 months of deadlifts will get me back to 180ish too. I don't think these goals are too audacious and I cannot wait to get out to do more sprints and jumps when the body is right.
Title: Re: Two Hands Two Feet
Post by: LBSS on September 26, 2016, 10:45:45 am
place looks tight, what are you gonna do down there?

i was talking with my work wife last week again about starting our own consulting business. probably 4+ years out from being able to make a run at that (i've got my two years in pakistan coming up and then if the consulting thing is looking appealing i'd want to do a master's first to get some training in stats and econometrics -- probably princeton because it's free). it would open me up so much in terms of where to live. i'm envious of people whose jobs aren't geographically tethered. in my industry you're either in a poor country or you're in one of a few really expensive cities: geneva, london, NYC, DC. there are a few exceptions, but emphasis on "few."

that is, unless you set up shop for yourself. then you just need to be close-ish to an international airport and you can live wherever. it'd be fun to live in santa barbara, or istanbul, or barcelona, or savannah, or minneapolis.

sorry for the tangent, just something that's been on my mind.
Title: Re: Two Hands Two Feet
Post by: Coges on September 26, 2016, 10:08:51 pm
place looks tight, what are you gonna do down there?

i was talking with my work wife last week again about starting our own consulting business. probably 4+ years out from being able to make a run at that (i've got my two years in pakistan coming up and then if the consulting thing is looking appealing i'd want to do a master's first to get some training in stats and econometrics -- probably princeton because it's free). it would open me up so much in terms of where to live. i'm envious of people whose jobs aren't geographically tethered. in my industry you're either in a poor country or you're in one of a few really expensive cities: geneva, london, NYC, DC. there are a few exceptions, but emphasis on "few."

that is, unless you set up shop for yourself. then you just need to be close-ish to an international airport and you can live wherever. it'd be fun to live in santa barbara, or istanbul, or barcelona, or savannah, or minneapolis.

sorry for the tangent, just something that's been on my mind.

I work in a family business (life insurance consulting- very exciting) which I am going to buy from my Dad in the next  18 months to 2 years. This is the catalyst for my move as I cannot move the company prior to taking over.  That’s all agreed and set in stone so it’s just a matter of time. The issue is that, although a lot of my work can be done via electronic means, I still need client facing meetings which would mean at least a couple of days a week of serious driving (2-3 hours each way). It’s something I’m happy to do for the potential lifestyle benefits though.

Your work sounds fascinating though and the ability to live wherever you want would be brilliant. Looks like you’ve got a fair bit of planning ahead of you before you get there but it’s pretty exciting to start thinking about that kind of future. We’re the same now that we’re planning for our future with our kids and looking at the environment we can provide for them to grow up in.  This is where we will be living once we move down there. There’s a few kms of coast line that is lined with surf beaches and has numerous running/hiking tracks along it. It’s only 5k from the town centre too.

(https://beakersun.files.wordpress.com/2013/01/img_2494.jpg)
(https://cms.big4.com.au/uploads/images/_tablet/Resize_-_Phillip_Island.jpg)
Title: Re: Two Hands Two Feet
Post by: Coges on September 26, 2016, 11:50:48 pm
Have been thinking about my left scap issue. According to my physio I have about 20% less muscle mass around the left scap than the right. Basically my traps are the only thing supporting my scap. Kinda scary but it's all pretty awesome if I can fix it properly. It's something which I have no doubt had on some level for years and I wonder just how much it has affected my training. Feeling really positive that if I can fix this I can make some even greater gains off the back of it.
Title: Re: Two Hands Two Feet
Post by: Coges on September 27, 2016, 08:18:01 am
27/09/16 - 7.30pm
Bw - 93.4

Squats
Bar x 10, 60 x 5, 80 x 5, 100 x 4
90 x 7, 7

Lying leg raise (super slow ecc)
Bw x 10,  5

Squats felt good. Shoulder is a little sore in later reps of each set which is a bugger. Hams really felt it on the 7 rep sets. Still finished strongly though so no major issues.

Did my shoulder rehab stuff too. Banded rows, pull aparts and stuff. All focusing on keeping the scap from winging. Fucking hard!!!
Title: Re: Two Hands Two Feet
Post by: adarqui on September 27, 2016, 09:34:14 am
place looks tight, what are you gonna do down there?

i was talking with my work wife last week again about starting our own consulting business. probably 4+ years out from being able to make a run at that (i've got my two years in pakistan coming up and then if the consulting thing is looking appealing i'd want to do a master's first to get some training in stats and econometrics -- probably princeton because it's free). it would open me up so much in terms of where to live. i'm envious of people whose jobs aren't geographically tethered. in my industry you're either in a poor country or you're in one of a few really expensive cities: geneva, london, NYC, DC. there are a few exceptions, but emphasis on "few."

that is, unless you set up shop for yourself. then you just need to be close-ish to an international airport and you can live wherever. it'd be fun to live in santa barbara, or istanbul, or barcelona, or savannah, or minneapolis.

sorry for the tangent, just something that's been on my mind.

I work in a family business (life insurance consulting- very exciting) which I am going to buy from my Dad in the next  18 months to 2 years. This is the catalyst for my move as I cannot move the company prior to taking over.  That’s all agreed and set in stone so it’s just a matter of time. The issue is that, although a lot of my work can be done via electronic means, I still need client facing meetings which would mean at least a couple of days a week of serious driving (2-3 hours each way). It’s something I’m happy to do for the potential lifestyle benefits though.

Your work sounds fascinating though and the ability to live wherever you want would be brilliant. Looks like you’ve got a fair bit of planning ahead of you before you get there but it’s pretty exciting to start thinking about that kind of future. We’re the same now that we’re planning for our future with our kids and looking at the environment we can provide for them to grow up in.  This is where we will be living once we move down there. There’s a few kms of coast line that is lined with surf beaches and has numerous running/hiking tracks along it. It’s only 5k from the town centre too.

(https://beakersun.files.wordpress.com/2013/01/img_2494.jpg)
(https://cms.big4.com.au/uploads/images/_tablet/Resize_-_Phillip_Island.jpg)

damn @ those pics..  :headbang:
Title: Re: Two Hands Two Feet
Post by: Coges on September 27, 2016, 07:51:06 pm
place looks tight, what are you gonna do down there?

i was talking with my work wife last week again about starting our own consulting business. probably 4+ years out from being able to make a run at that (i've got my two years in pakistan coming up and then if the consulting thing is looking appealing i'd want to do a master's first to get some training in stats and econometrics -- probably princeton because it's free). it would open me up so much in terms of where to live. i'm envious of people whose jobs aren't geographically tethered. in my industry you're either in a poor country or you're in one of a few really expensive cities: geneva, london, NYC, DC. there are a few exceptions, but emphasis on "few."

that is, unless you set up shop for yourself. then you just need to be close-ish to an international airport and you can live wherever. it'd be fun to live in santa barbara, or istanbul, or barcelona, or savannah, or minneapolis.

sorry for the tangent, just something that's been on my mind.

I work in a family business (life insurance consulting- very exciting) which I am going to buy from my Dad in the next  18 months to 2 years. This is the catalyst for my move as I cannot move the company prior to taking over.  That’s all agreed and set in stone so it’s just a matter of time. The issue is that, although a lot of my work can be done via electronic means, I still need client facing meetings which would mean at least a couple of days a week of serious driving (2-3 hours each way). It’s something I’m happy to do for the potential lifestyle benefits though.

Your work sounds fascinating though and the ability to live wherever you want would be brilliant. Looks like you’ve got a fair bit of planning ahead of you before you get there but it’s pretty exciting to start thinking about that kind of future. We’re the same now that we’re planning for our future with our kids and looking at the environment we can provide for them to grow up in.  This is where we will be living once we move down there. There’s a few kms of coast line that is lined with surf beaches and has numerous running/hiking tracks along it. It’s only 5k from the town centre too.

(https://beakersun.files.wordpress.com/2013/01/img_2494.jpg)
(https://cms.big4.com.au/uploads/images/_tablet/Resize_-_Phillip_Island.jpg)

damn @ those pics..  :headbang:

It's a beautiful area. That stretch of coast has some superb surf breaks which is half the reason I want to live down there. Used to surf a heap but making time for it is quite difficult.
Title: Re: Two Hands Two Feet
Post by: Mikey on September 27, 2016, 08:03:31 pm
Working on two things this week. Sleep and curbing sugar/alcohol. So far so good. Have had at least 5 nights in a row of greater then 7 hours sleep so far. This is the hard one but even last night where I went to bed at 11.15 I was away this morning at 6.30 giving me around that 7 hour mark. Feeling better for it too.

Haven't had any alcohol in 3 days which in itself isn't anything special but I'm planning to only drink 1-2 times per week. When I do drink I usually have a couple of glasses of wine or a couple of beers but the main problem is the knock on effect of what I eat during this time. Obviously multiple benefits here. Reduced cals from no drinks, reduced cals from no additional eating during this time and better sleep from no drinks. So far so good.


Well done on the sleeping.
As for alcohol the other negative effect is that it messes up your metabolism as your body burns alcohol before it burns fat while you're drinking. So if you're drinking beers not only do you get hundreds of empty calories it also takes hours to burn them off instead of your body burning fat.
Title: Re: Two Hands Two Feet
Post by: Coges on September 27, 2016, 08:43:54 pm
Working on two things this week. Sleep and curbing sugar/alcohol. So far so good. Have had at least 5 nights in a row of greater then 7 hours sleep so far. This is the hard one but even last night where I went to bed at 11.15 I was away this morning at 6.30 giving me around that 7 hour mark. Feeling better for it too.

Haven't had any alcohol in 3 days which in itself isn't anything special but I'm planning to only drink 1-2 times per week. When I do drink I usually have a couple of glasses of wine or a couple of beers but the main problem is the knock on effect of what I eat during this time. Obviously multiple benefits here. Reduced cals from no drinks, reduced cals from no additional eating during this time and better sleep from no drinks. So far so good.


Well done on the sleeping.
As for alcohol the other negative effect is that it messes up your metabolism as your body burns alcohol before it burns fat while you're drinking. So if you're drinking beers not only do you get hundreds of empty calories it also takes hours to burn them off instead of your body burning fat.

Thanks mate. I've been averaging between 7-8 hours for the last couple of weeks now. Noticing I'm actually still quite tired when I get out of bed, literally cannot open eyes, but after 2 mins I feel great.

Yeah the alcohol is the main one here. Aside from the metabolism thing I find that I just don't eat properly or do rehab/pre-hab stuff when I'm drinking so there's huge upside for me.  It's kind of like coffee for me though. I just like drinking. The taste, the relaxation side of it, the socialization. I think that's also a very Australian thing. Not cutting it out completely (got a bottle of Chivas last night as a gift from a client) but am just going to take a more measured approach.

After giving it a serious nudge last week I haven't had a drink this week and probably won't have one till the weekend.

Edit- on a side note- Cigars. The weather is warming up and I've got more scotch now and these things go perfectly with cigars. I've got a couple hanging around that I've been waiting to smoke. Does anyone else here smoke cigars?
Title: Re: Two Hands Two Feet
Post by: LBSS on September 28, 2016, 12:37:11 am
The taste, the relaxation side of it, the socialization. I think that's also a very Australian thing. Not cutting it out completely (got a bottle of Chivas last night as a gift from a client) but am just going to take a more measured approach.

rest assured, that's not just an australian thing. alcohol consumption is everywhere, even some of my friends and colleagues in afghanistan and pakistan drink to socialize (or relieve boredom, alcohol and opium abuse are actually a huge problem in the mountains because there is fuck-all to do in the winter).

Quote
Edit- on a side note- Cigars. The weather is warming up and I've got more scotch now and these things go perfectly with cigars. I've got a couple hanging around that I've been waiting to smoke. Does anyone else here smoke cigars?

only at weddings and the like but i do enjoy them a couple times per year. not at all sophisticated about them, though.
Title: Re: Two Hands Two Feet
Post by: Coges on September 28, 2016, 02:28:18 am
The taste, the relaxation side of it, the socialization. I think that's also a very Australian thing. Not cutting it out completely (got a bottle of Chivas last night as a gift from a client) but am just going to take a more measured approach.

rest assured, that's not just an australian thing. alcohol consumption is everywhere, even some of my friends and colleagues in afghanistan and pakistan drink to socialize (or relieve boredom, alcohol and opium abuse are actually a huge problem in the mountains because there is fuck-all to do in the winter).

Quote
Edit- on a side note- Cigars. The weather is warming up and I've got more scotch now and these things go perfectly with cigars. I've got a couple hanging around that I've been waiting to smoke. Does anyone else here smoke cigars?

only at weddings and the like but i do enjoy them a couple times per year. not at all sophisticated about them, though.

It's nice to know we're not alone on that one then. Drinking culture is huge here and it's more the not drinking that becomes the issue with some rather than the drinking. Opium abuse sounds pretty full on though. Sounds like something out of a Van Lustbader novel.

Yeah I'm mildly interested in cigars. Got right into them a few years back but would only average 2-3 a year. Like you. Special occasions and the like.
Title: Re: Two Hands Two Feet
Post by: vag on September 28, 2016, 05:02:08 am
Whiskey and cigars, splendid music in my ears!!!
On a phase of trying to cut it though, but not doing so well. Smoking big cigars is easy to control ( you just can't find the place and time to smoke one on a daily basis ), but then you will start craving the taste and you will discover the small ones ( puritos, clubs, minis ), and gradually you become a regular smoker. Ok, it is a little less damaging because you are not supposed to inhale and the smoke quality/processing is far better, but it is still smoking. So be careful there. If you are positive that you can keep it controlled, yup, it is a nice enjoyment, especially when you start improving at degustation. Same with whiskeys.
Adarq.org afficionados, assemble!!!
Title: Re: Two Hands Two Feet
Post by: Coges on September 28, 2016, 07:16:03 pm
Whiskey and cigars, splendid music in my ears!!!
On a phase of trying to cut it though, but not doing so well. Smoking big cigars is easy to control ( you just can't find the place and time to smoke one on a daily basis ), but then you will start craving the taste and you will discover the small ones ( puritos, clubs, minis ), and gradually you become a regular smoker. Ok, it is a little less damaging because you are not supposed to inhale and the smoke quality/processing is far better, but it is still smoking. So be careful there. If you are positive that you can keep it controlled, yup, it is a nice enjoyment, especially when you start improving at degustation. Same with whiskeys.
Adarq.org afficionados, assemble!!!

#cigarandwhiskeycrew

It's a slippery slope but I've never been a smoker. Even when it was "cool" to smoke in high school and everyone did it I still couldn't get into it because basketball (thank you organised sport once again). I have kept solely to the bigger ones though (monte cristos/churchills). Also too expensive to smoke more than on the odd occasion. Whiskey on the other hand I can do nightly but I tend to do now once or twice a month.

I used to work near these guys http://www.cigars.com.au/Home.aspx which made things a little worse as they have a fuck off sized walk in humidor and tasting nights which was just brilliant.
Title: Re: Two Hands Two Feet
Post by: Coges on September 28, 2016, 07:25:16 pm
Ball game last night. Was turning out to be a shit game when a guy on the other team dislocated his shoulder with 5 or so left in the first half. Prior to that I had been headbutted 3 times in play (no calls) and slapped (not just fouled but actually slapped) driving to the basket twice. The shoulder happened when I drove, got massively hacked and he grabbed the rebound. I grabbed his wrist to stop play and the fast break and when he pulled away he overbalanced, fell and extended his right arm behind him and pop. Out it goes. Felt/still feel kinda bad about it but he's done that shoulder twice before and the other shoulder a few times as well. Game got called off and we ended up playing a bit of 3 on 3 to work up a sweat. Had a few dunk attempts right at the end. Had more than enough height but couldn't palm the ball right and missed them all. Was only getting 28" or so which is a poor reflection on where I currently am.

Also, have noticed that I'm subconsciously playing a far more physical type of game. Trying to use my strength more than I should. I'm pretty much 100% that this is due to my fitness being far off where it needs to be and my confidence in my ability suffering as a result. Hoping I can turn that around a bit the next few weeks. We have 2 games then finals so I've still got a little time left.
Title: Re: Two Hands Two Feet
Post by: Coges on October 05, 2016, 06:56:21 pm
05/10/16

Squats-
60 x 3, 90 x 2, 110 x 1

Ball Game-
Great game ruined by shitty reffing in the last 5 minutes. 4 absolutely terrible calls and me subsequently losing my shit and fouling out sucked. Still getting penalised for being bigger and stronger than the other guy. Also doesn't help when the other team flops. It was seriously flop city out there. We lost by 4. 1 more game then finals so we've got a chance at redemption.

The one positive to come out of the game is my desire to train with intensity again. Have had almost zero desire since I injured my shoulder save for doing my rehab. Have just been avoiding it completely. After the game I was that pissed that it brought it back and made me want to train immediately.

I had previously thought the plan would be to really push the squat and and deadlift over the next 3 months. I think that was quite shortsighted and while I'm still getting this shoulder better I will pour my focus into the jumps and track work. I will still squat and try to push it but will be cognizant of doing and recovering from the jumps and track work first. If I can get consistent on this then it will be really interesting to see what adding more focus to the squats will do for me later on.

On a side note weight is down to 91.8 which is my lowest since the end of June. Sub 90 here we come.

*Edit- weather is warming up nicely here too which will make the track work all the more easier to do.
Title: Re: Two Hands Two Feet
Post by: Coges on October 06, 2016, 10:53:13 pm
After some unplanned bingeing last night figured it'd definitely be worth my while getting to the track this morning. Turns out my local track is getting work done so thought I'll use the one near work. Another fricken carnival. The place was full. Everytime I go there it's always being used. Anyway, instead of using a half wet oval I went to the 1,000 steps trail. Did a 3k walkup and down the steps. Not quite as planned but better than nothing.

Squats to come later.

PM squats
Bar x 10, 60 x 5, 90 x 3, 105 x 1, 1, 1
These were kinda easy.

Explosive SL DL
16 x 10 each leg
Kind of like the single leg DL to press without the press portion. Felt great but right Ham was pretty tight so called it at one set.
Title: Re: Two Hands Two Feet
Post by: Coges on October 09, 2016, 09:34:07 pm
Some bloody wild weather here has prevented me from getting to the track or out for a run. Due to lift tonight which may be pushed to tomorrow due to work. Going to take the week off ball. The ankle is shitting me and this is the last game before finals.

Saw the physio today again about the shoulder. Turns out in addition to the supraspinatus injury I had some infraspinatus issues too. Got the recipe for the next few weeks and provided all goes well I should be including overhead work and benching in 3 weeks or so.
Title: Re: Two Hands Two Feet
Post by: Mikey on October 10, 2016, 12:12:14 am
Yeah I heard about the weather in Melbourne- 120 degree winds etc. Usually by October the weather is nice- hopefully it'll get better in November.

Does running aggravate your ankle much?
Title: Re: Two Hands Two Feet
Post by: Coges on October 10, 2016, 01:12:42 am
Yeah I heard about the weather in Melbourne- 120 degree winds etc. Usually by October the weather is nice- hopefully it'll get better in November.

Does running aggravate your ankle much?

Man it was nuts. Power lines down everywhere and something like 2,000 trees that needed to be cleared.
Nothing like SA's recent history though.

Ankle is weird. Still pretty swollen but mainly hurts changing direction or on uneven surfaces. There's decent pain just walking through the house barefoot but from experience it just takes that much longer to calm down.
Title: Re: Two Hands Two Feet
Post by: LBSS on October 10, 2016, 11:34:53 am
at least you're not in haiti.
Title: Re: Two Hands Two Feet
Post by: Coges on October 10, 2016, 06:23:27 pm
at least you're not in haiti.

Mate it's all 1st world problems here. We've got nothing on the rest of the world when if comes to natural disasters.
Title: Re: Two Hands Two Feet
Post by: LBSS on October 10, 2016, 06:31:47 pm
at least you're not in haiti.

Mate it's all 1st world problems here. We've got nothing on the rest of the world when if comes to natural disasters.

not to say it doesn't suck when a huge storm hits, though! best way to deal with it is to be like this guy: https://www.facebook.com/lane.pittman/videos/vb.542376723/10153984485731724/?type=2&theater.
Title: Re: Two Hands Two Feet
Post by: Coges on October 11, 2016, 06:37:26 pm
at least you're not in haiti.

Mate it's all 1st world problems here. We've got nothing on the rest of the world when if comes to natural disasters.

not to say it doesn't suck when a huge storm hits, though! best way to deal with it is to be like this guy: https://www.facebook.com/lane.pittman/videos/vb.542376723/10153984485731724/?type=2&theater.

Lol. That's brilliant.
Title: Re: Two Hands Two Feet
Post by: Coges on October 12, 2016, 08:57:25 am
12/10/2016 7pm
Bw - 92.2

Squats
Bar x 10, 60 x 5, 90 x 3, 110 x 4

Side, front and side plank
30s each x 2

Not feeling it at all lately but at least did something.
Title: Re: Two Hands Two Feet
Post by: adarqui on October 12, 2016, 09:12:45 am
at least you're not in haiti.

Mate it's all 1st world problems here. We've got nothing on the rest of the world when if comes to natural disasters.

not to say it doesn't suck when a huge storm hits, though! best way to deal with it is to be like this guy: https://www.facebook.com/lane.pittman/videos/vb.542376723/10153984485731724/?type=2&theater.

Lol. That's brilliant.

x2 .. i had seen the an image of him but not the video.. video is much more badass.  :headbang:

hah
Title: Re: Two Hands Two Feet
Post by: Coges on October 13, 2016, 10:58:34 pm
14/10/2016 - 1pm

Track Session
400m warm up
3 x strides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint
1x3x100m sprint

First track day in ages. Felt great. Little rusty and unfit but good nonetheless. Beautiful 22 degrees outside too so perfect weather.

Squats and deads to hopefully come later.

Squats
Bar x 5, 60 x 5, 90 x 5, 105 x 3, 120 x 2 (belted)

Deads
60 x 5, 80 x 5, 100 x 5, 120 x 3, 140 x 1 (belted)

It's funny how getting back on track can be so motivating. Feeling pretty good to get back into it. Will be nice to build some momentum again.
Title: Re: Two Hands Two Feet
Post by: Coges on October 14, 2016, 07:17:29 pm
Feel like I've been hit by a truck this morning. In a good way though. Mentally I'm back to about 70-80% motivation. The rest will come when I start training upper body again. For someone who lacks in chestal development anyway it's kind of brutal to not train upper body. Haven't done any real pressing in almost 2 months.   
Title: Re: Two Hands Two Feet
Post by: adarqui on October 15, 2016, 04:10:52 pm
14/10/2016 - 1pm

Track Session
400m warm up
3 x strides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint
1x3x100m sprint

First track day in ages. Felt great. Little rusty and unfit but good nonetheless. Beautiful 22 degrees outside too so perfect weather.

Squats and deads to hopefully come later.

Squats
Bar x 5, 60 x 5, 90 x 5, 105 x 3, 120 x 2 (belted)

Deads
60 x 5, 80 x 5, 100 x 5, 120 x 3, 140 x 1 (belted)

It's funny how getting back on track can be so motivating. Feeling pretty good to get back into it. Will be nice to build some momentum again.

nice! how'd you feel during your sprints after all of that warmup/extended warmup/reactive work? i imagine pretty good.
Title: Re: Two Hands Two Feet
Post by: Coges on October 16, 2016, 04:09:26 am
14/10/2016 - 1pm

Track Session
400m warm up
3 x strides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint
1x3x100m sprint

First track day in ages. Felt great. Little rusty and unfit but good nonetheless. Beautiful 22 degrees outside too so perfect weather.

Squats and deads to hopefully come later.

Squats
Bar x 5, 60 x 5, 90 x 5, 105 x 3, 120 x 2 (belted)

Deads
60 x 5, 80 x 5, 100 x 5, 120 x 3, 140 x 1 (belted)

It's funny how getting back on track can be so motivating. Feeling pretty good to get back into it. Will be nice to build some momentum again.

nice! how'd you feel during your sprints after all of that warmup/extended warmup/reactive work? i imagine pretty good.

Felt pretty damn awesome actually. Bouncy and flexible. Did not feel fast and fatigued pretty quickly bit other than that all good.
Title: Re: Two Hands Two Feet
Post by: Coges on October 17, 2016, 08:11:54 am
17/10/16- 5.30pm
BW- 92ish

Squats-
bar x 10, 60 x 5, 90 x 3, 105 x 1
115 x 4 , 100 x 7, 6 (miscounted and racked it early) - belted- getting used to the belt now. also knee sleeves were tight as fuck which was kinda cool. 1st set at 100 felt beautiful. Had good depth and it seemed to click. 115 felt easier than I thought it would.

Hip thrust-
60 x 10, 8 - felt like I was straining lower abs on 2nd set so called it early

Slant bench decline leg raise
bw x 6, 6

Incline bench
bar x 16 - just wanted to give this a go and see how I went. Shoulder felt pretty good. Rehab is definitely working.

Title: Re: Two Hands Two Feet
Post by: Coges on October 19, 2016, 07:47:14 pm
Ball game last night. First final which we won by 20 which means we're in the GF next week. Fairly low scoring but our defense was brilliant. Got a bit heated early on when I was repeatedly getting hacked. I unknowingly elbowed a guy on top of the head mid play which almost resulted in a fight. Lots of pushing and shoving for the next few minutes and I ended up subbing myself out for the last 6 minutes of the half so I didn't do anything stupid.

2nd half was great. They were running double teams on me so I gave off plenty of assists. Had two beautiful post moves late in the game. Legit shake and bake which resulted in easy baskets. Also delivered a great half court bounce pass through traffic for an easy score. It's the little things like this that make me want to keep playing.

Threw down a heap of dunks pre-game. Missed 1 of 7 attempts. Bodyweight was around 91.6 and I definitely noticed the difference. That combined with the recent track work made a huge difference. Would estimate about 30" from where I was hitting my forearm.

BW at 91.1 this morning so it's all going in the right direction.
Title: Re: Two Hands Two Feet
Post by: ChrisM on October 19, 2016, 08:38:36 pm
Hell yea! Its the little stuff that provides motivation for sure. Whether its pushing through a bad day to have one shining moment or a day when you just feel good regardless of if you PR or not.
Title: Re: Two Hands Two Feet
Post by: Coges on October 19, 2016, 08:58:02 pm
Hell yea! Its the little stuff that provides motivation for sure. Whether its pushing through a bad day to have one shining moment or a day when you just feel good regardless of if you PR or not.

Yep. It's like when I play golf. I can have an absolutely shit game (because I'm generally pretty shit) but then there'll be that one or two shots that make you feel like you have some talent and they're the ones that keep you coming back.
Title: Re: Two Hands Two Feet
Post by: jumperer on October 20, 2016, 03:42:53 am
just curious, do you play above the rim during your games? and how is it like?
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2016, 10:01:16 pm
just curious, do you play above the rim during your games? and how is it like?

Haha...yeah not really. I can dunk in isolation but putting it together in a game escapes me. Once I get there I will be sure to let you know though  :D
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2016, 10:02:36 pm
21/10/16

Bodyweight at 90.9 this morning. First time sub 91 since June. Funny how the constant little progress is so motivating.

Squats and deads to come later.
Title: Re: Two Hands Two Feet
Post by: jumperer on October 20, 2016, 11:10:33 pm
just curious, do you play above the rim during your games? and how is it like?

Haha...yeah not really. I can dunk in isolation but putting it together in a game escapes me. Once I get there I will be sure to let you know though  :D

ah i see. i see from your log that you're a 2 foot jumper, so that makes sense too cause i feel like its very hard to be an ingame dunker off 2 feet.
Title: Re: Two Hands Two Feet
Post by: Coges on October 21, 2016, 12:05:30 am
just curious, do you play above the rim during your games? and how is it like?

Haha...yeah not really. I can dunk in isolation but putting it together in a game escapes me. Once I get there I will be sure to let you know though  :D

ah i see. i see from your log that you're a 2 foot jumper, so that makes sense too cause i feel like its very hard to be an ingame dunker off 2 feet.

I'm actually the opposite. SL jumper but wanted to be able to dunk from 2 feet under the rim hence the title. On the rare occasion that I get a chance to try and dunk I've managed to miss so far. Need a few more inches and it'll be a whole lot easier.

*Edit- I am 6'4 so it should be a whole lot easier for me than it currently is.
Title: Re: Two Hands Two Feet
Post by: Coges on October 21, 2016, 07:08:32 am
21/10/16 7.30pm

Squats
Bar x 10, 60 x 5, 90 x 5, 110 x 3, 120 x 2 (b), 130 x 2 (b)
These felt really good

Deadlifts
60 x 5, 100 x 5, 130 x 3, 150 x 1 (b)
Should have done more volume on top set. Definitely had it in me.

Decline bench sit up
15kg x 10, 7 (combination of hip flexor cramp and kids screaming cut set short)
Title: Re: Two Hands Two Feet
Post by: jumperer on October 21, 2016, 04:38:05 pm
just curious, do you play above the rim during your games? and how is it like?

Haha...yeah not really. I can dunk in isolation but putting it together in a game escapes me. Once I get there I will be sure to let you know though  :D

ah i see. i see from your log that you're a 2 foot jumper, so that makes sense too cause i feel like its very hard to be an ingame dunker off 2 feet.

I'm actually the opposite. SL jumper but wanted to be able to dunk from 2 feet under the rim hence the title. On the rare occasion that I get a chance to try and dunk I've managed to miss so far. Need a few more inches and it'll be a whole lot easier.

*Edit- I am 6'4 so it should be a whole lot easier for me than it currently is.

oh, i c. yea i think ingame dunks should be easier for you then being a 6'4 SL jumper. i've always thought it'd be nice to be able to finish 2 handed off 1 foot in transition, especially in more competitive games, which is why i tried to switch to going off 1 in 2015. not only is it cool, it's actually a legitimate play especially if defenders are trailing you because you can just take off smoothly and go up for the highest percentage shot in the game lol.
Title: Re: Two Hands Two Feet
Post by: Coges on October 22, 2016, 12:35:47 am
just curious, do you play above the rim during your games? and how is it like?

Haha...yeah not really. I can dunk in isolation but putting it together in a game escapes me. Once I get there I will be sure to let you know though  :D

ah i see. i see from your log that you're a 2 foot jumper, so that makes sense too cause i feel like its very hard to be an ingame dunker off 2 feet.

I'm actually the opposite. SL jumper but wanted to be able to dunk from 2 feet under the rim hence the title. On the rare occasion that I get a chance to try and dunk I've managed to miss so far. Need a few more inches and it'll be a whole lot easier.

*Edit- I am 6'4 so it should be a whole lot easier for me than it currently is.

oh, i c. yea i think ingame dunks should be easier for you then being a 6'4 SL jumper. i've always thought it'd be nice to be able to finish 2 handed off 1 foot in transition, especially in more competitive games, which is why i tried to switch to going off 1 in 2015. not only is it cool, it's actually a legitimate play especially if defenders are trailing you because you can just take off smoothly and go up for the highest percentage shot in the game lol.

ha yeah it should be. I'm working more on dunking without having to palm the ball as that's my biggest drawback. Can dunk easily when palming the ball but without that I'm not confident enough.
Title: Re: Two Hands Two Feet
Post by: Coges on October 23, 2016, 07:05:09 pm
Really shitty weekend of eating and drinking after a couple of really good weeks. Actually it was great to eat and drink so much but I feel like shit now. Goals for this week are to keep off the alcohol and limit/restrict the amount of refined sugar I take in. Bw this morning of 93 which I hope is mainly water but we'll see.
Title: Re: Two Hands Two Feet
Post by: Coges on October 24, 2016, 06:58:57 am
24/10/16 - 7pm
bw - 92.2

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
122.5 x 4 (b), 110 x 7, 6 (b)(miscounted again!!!- starting to think it's intentional sabotage)

Hip Thrusts-
Did not do. hips/lower back mildly hating me at this point.

Incline Bench-
bar x 10, 40 x 10, 10, 10

KB Row
16 x 10, 10, 10

Pallof Press-
Red band x 10, 10 (each side)

Squats felt really good. Props to Maxent and the other guys who are pushing his squat unbelted and guys like KF, Dreyth and Chris who have monster squats unbelted.  I see 140 & 150 coming to me before Christmas at this rate which would be nice. Not sure if I care about belted vs unbelted enough for it to make a difference to me at this point.

Have been doing the shoulder rehab and did some benching tonight. Felt the shoulder but there was no pain. Just need to take this really slowly. It does shit me though as what little chest muscle I had is pretty much gone.

BW still to come down. After the weekend of eating and drinking I was pretty good today. Want it back under 91 before the start of November.
Title: Re: Two Hands Two Feet
Post by: adarqui on October 24, 2016, 09:27:12 am
24/10/16 - 7pm
bw - 92.2

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
122.5 x 7 (b), 110 x 7, 6 (b)(miscounted again!!!- starting to think it's intentional sabotage)

Hip Thrusts-
Did not do. hips/lower back mildly hating me at this point.

Incline Bench-
bar x 10, 40 x 10, 10, 10

KB Row
16 x 10, 10, 10

Pallof Press-
Red band x 10, 10 (each side)

Squats felt really good. Props to Maxent and the other guys who are pushing his squat unbelted and guys like KF, Dreyth and Chris who have monster squats unbelted.  I see 140 & 150 coming to me before Christmas at this rate which would be nice. Not sure if I care about belted vs unbelted enough for it to make a difference to me at this point.

Have been doing the shoulder rehab and did some benching tonight. Felt the shoulder but there was no pain. Just need to take this really slowly. It does shit me though as what little chest muscle I had is pretty much gone.

BW still to come down. After the weekend of eating and drinking I was pretty good today. Want it back under 91 before the start of November.

solid session! seems like a great post all around, especially considering the previous one (binge eating/drinking).

I definitely prefer unbelted, if dynamic sport improvement (athletics) is also a goal.

That squat set you posted on IG looked good, fast.

Stay focused and you'll get that 140-150 !!!

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on October 24, 2016, 07:20:29 pm
24/10/16 - 7pm
bw - 92.2

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
122.5 x 7 (b), 110 x 7, 6 (b)(miscounted again!!!- starting to think it's intentional sabotage)

Hip Thrusts-
Did not do. hips/lower back mildly hating me at this point.

Incline Bench-
bar x 10, 40 x 10, 10, 10

KB Row
16 x 10, 10, 10

Pallof Press-
Red band x 10, 10 (each side)

Squats felt really good. Props to Maxent and the other guys who are pushing his squat unbelted and guys like KF, Dreyth and Chris who have monster squats unbelted.  I see 140 & 150 coming to me before Christmas at this rate which would be nice. Not sure if I care about belted vs unbelted enough for it to make a difference to me at this point.

Have been doing the shoulder rehab and did some benching tonight. Felt the shoulder but there was no pain. Just need to take this really slowly. It does shit me though as what little chest muscle I had is pretty much gone.

BW still to come down. After the weekend of eating and drinking I was pretty good today. Want it back under 91 before the start of November.

solid session! seems like a great post all around, especially considering the previous one (binge eating/drinking).

I definitely prefer unbelted, if dynamic sport improvement (athletics) is also a goal.

That squat set you posted on IG looked good, fast.

Stay focused and you'll get that 140-150 !!!

pc!

Thanks man.  Eating and drinking is back on track now. I actually remember on Friday night a specific point where I gave myself permission to binge and it was a conscious decision. It's good for me to recognise these moments though so I can stop them from repeating in the future.

It felt good. Speed was surprising when I looked at the video.

With regards to the belt I'm going to push on with it for the moment but all my warm up sets are unbelted so I'm hoping by the time I get to 150 I'm still squatting 130-140 unbelted which won't be too bad.
Title: Re: Two Hands Two Feet
Post by: Mikey on October 25, 2016, 06:58:44 am
24/10/16 - 7pm
bw - 92.2

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
122.5 x 7 (b), 110 x 7, 6 (b)(miscounted again!!!- starting to think it's intentional sabotage)

Hip Thrusts-
Did not do. hips/lower back mildly hating me at this point.

Incline Bench-
bar x 10, 40 x 10, 10, 10

KB Row
16 x 10, 10, 10

Pallof Press-
Red band x 10, 10 (each side)

Squats felt really good. Props to Maxent and the other guys who are pushing his squat unbelted and guys like KF, Dreyth and Chris who have monster squats unbelted.  I see 140 & 150 coming to me before Christmas at this rate which would be nice. Not sure if I care about belted vs unbelted enough for it to make a difference to me at this point.

Have been doing the shoulder rehab and did some benching tonight. Felt the shoulder but there was no pain. Just need to take this really slowly. It does shit me though as what little chest muscle I had is pretty much gone.

BW still to come down. After the weekend of eating and drinking I was pretty good today. Want it back under 91 before the start of November.

Nice!!!
Title: Re: Two Hands Two Feet
Post by: Coges on October 25, 2016, 06:25:15 pm
Must have been drunk when I posted that last workout. Just saw I had it at 122.5 x 7. Should have been 122.5 x 4 (7 would have been great though). Have edited original post. 
Title: Re: Two Hands Two Feet
Post by: Mikey on October 25, 2016, 06:33:13 pm
Damn. I was thinking you could probably hit 3 plates for a rep if you got the 122.5x7. 122.5x4 probably puts you around 135kg atm (better or worse depending how good you are at 1RM).
Title: Re: Two Hands Two Feet
Post by: Coges on October 25, 2016, 08:20:51 pm
Damn. I was thinking you could probably hit 3 plates for a rep if you got the 122.5x7. 122.5x4 probably puts you around 135kg atm (better or worse depending how good you are at 1RM).

I know. It would have been nice. I probably had another two reps in me if I really struggled. Here's the video:


I did 130 for 2 last week so a single at 135 should happen this week and I'll try for a double again. 140 should be just around the corner.
Title: Re: Two Hands Two Feet
Post by: Coges on October 27, 2016, 12:05:39 am
GF ball game last night. Bit of a let down actually. They were a decent team but one of their big guys (6'5/110kg) broke his finger last week and missed meaning they started with 5 and another of their guys strained his calf about 10 mins in. We had a full deck and put some pressure on them to go up by 25 with about 10 to go and then eased back.

Individually I played ok. Had 5 blocks which was nice. Had two potential dunk attempts which I was disappointed about though. Pretty much the first play of the game I blocked a guy who got the ball back, then I stole the ball and had the fast break. Felt fast and bouncy and just didn't commit to the dunk. Plenty of height but I wanted to make sure of the bucket. The other one was an lob with 2 seconds left in the game which was under thrown by my team mate. Another 2 feet on the pass and it would have been an easy back door dunk. I think it just speaks volumes about how much more jumping and dunking practice I need to get in.

All in all a good win albeit slightly disappointing given the opposition.

*Edit- before the game the rims were seriously low. about 8ft and I was being stupid doing all kinds of dunks on them which was actually great fun. Tried a windmill and hit my forearm against the rim and pretty much can't open my hand fully. Good times.

27/10/16
Morning bw of 91.5 so it's coming down.
Title: Re: Two Hands Two Feet
Post by: Coges on October 27, 2016, 12:14:28 am
And in more important news I got myself some track shoes today.



Cannot wait to get to the track and try them out.
Title: Re: Two Hands Two Feet
Post by: adarqui on October 28, 2016, 01:19:28 pm
And in more important news I got myself some track shoes today.



Cannot wait to get to the track and try them out.

ya when are you getting to the track to try those out? i'm like.. literally waiting to know how it goes.. lmao.

man i love those (spikeless) version.
Title: Re: Two Hands Two Feet
Post by: Coges on October 28, 2016, 05:25:40 pm
@adarqui Had them set to try yesterday during the day but got too busy at work. Will have to wait till Monday morning now.

Honestly though they are some of the most comfortable shoes I've ever worn. I thought they'd be super flat and hard or something.
Title: Re: Two Hands Two Feet
Post by: Coges on October 28, 2016, 05:38:14 pm
29/10/16 - 7pm
bw 92.5

Squats-
bar x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 3, 135 x 1, 140 x 1

Had little time tonight but got the important stuff done. My single at 135 went up pretty easy even with too much forward lean so figured I'd try 140. Went up ok too with better form but was definitely hard without being a grinder. Am nearing all time PR territory although with a belt this time. All time PR is 145 and a suspect depth 150 both beltless. Looks promising that I'll be passing both of those shortly. 

Due to squat 132.5 x 4 and 120 x 7, 7 on Monday. This could get interesting. 

Bodyweight is hovering between 91-92. Not making any drastic moves but still getting it back towards and then under 90 is the goal.

Title: Re: Two Hands Two Feet
Post by: Leonel on October 28, 2016, 11:41:03 pm
Damn that single looked smoth and pretty fast too. Adding 10kg to your 122.5 x 4 from last week? How is that even possible?! Strong! :ibsquatting: :ibsquatting:
Title: Re: Two Hands Two Feet
Post by: Coges on October 29, 2016, 12:16:51 am
Damn that single looked smoth and pretty fast too. Adding 10kg to your 122.5 x 4 from last week? How is that even possible?! Strong! :ibsquatting: :ibsquatting:

Thanks mate. It felt really good. Like it was hard but I felt strong enough to push through it.

Haha. We'll see. I had 2 reps at 130 last week so not totally unchartered but will be a test that's for sure. 
Title: Re: Two Hands Two Feet
Post by: Coges on October 30, 2016, 08:17:33 pm
30/10/2016- 4pm

Track Day 1
0) 3xstrides
1) SL 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) Rev Walking Lunge with posterolateral Reach x10
6) straight Leg skip
7) Rudiment Hops (all legs)
8) DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alt leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint   
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint
16) 2x3x100m 1x3x100m sprint

Gave the new shoes a run. They were great. Felt super springy and running on top of the ground for the 20s and 40s. Legs got tired quickly though and I just didn't have it in me to do the second set of 100s. Felt like it'd lead to some stupid injury. Kind of concerning looking at my speeds. You can see the 20s, 40s, 60s and 100s all distinctly. Not sure at what point I should hit top speed but I seem to be hitting it somewhere between after 60m. I thought I would be hitting it a bit earlier:


Title: Re: Two Hands Two Feet
Post by: Coges on October 31, 2016, 03:45:08 am
31/10/2016- 5pm
 
Happy Halloween Mutherfuckers!!!

Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 132.5 x 4  :personal-record:, 120 x 7  :personal-record:, 120 x 7 

Slant bench leg raise-
bw x 8, 8

Ring Chins-
bw x 3, 3, 3

OHP-
bar x 10, 30 x 5, 5

Pretty stoked about today's squats. Was thinking about this set far more than I should have and it worried me coming off the sprints from yesterday. Legs slightly fatigued but nothing to write home about and as soon as I put 132.5 on my back I knew I had it. The 120 for 7s though were a bitch and I was lightheaded after both sets. 

A light re-entry into upper body work. Felt the shoulder on pretty much everything but I'm now taking the approach of careful amounts of stress rather than nothing at all as it's been well over 2 months since I did upper body stuff. Feels good now though.

132.5 x 4


 2nd set of 120 x 7
Title: Re: Two Hands Two Feet
Post by: adarqui on October 31, 2016, 04:28:56 pm
31/10/2016- 5pm
 
Happy Halloween Mutherfuckers!!!

passing out candy to little rugrats while dodging mosquitos.. not my favorite holiday.. lulz!!

happy halloween mayne.


Quote
Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 132.5 x 4  :personal-record:, 120 x 7  :personal-record:, 120 x 7 

Slant bench leg raise-
bw x 8, 8

Ring Chins-
bw x 3, 3, 3

OHP-
bar x 10, 30 x 5, 5

Pretty stoked about today's squats. Was thinking about this set far more than I should have and it worried me coming off the sprints from yesterday. Legs slightly fatigued but nothing to write home about and as soon as I put 132.5 on my back I knew I had it. The 120 for 7s though were a bitch and I was lightheaded after both sets. 

A light re-entry into upper body work. Felt the shoulder on pretty much everything but I'm now taking the approach of careful amounts of stress rather than nothing at all as it's been well over 2 months since I did upper body stuff. Feels good now though.

132.5 x 4


 2nd set of 120 x 7


sick work on those PR's.. those sets looked solid as usual.
Title: Re: Two Hands Two Feet
Post by: Coges on October 31, 2016, 07:13:46 pm
^^^ Thanks mate. For some reason these sets were important to me.
Going to slow the progress a bit from here. Have been making massive jumps each week (10kg) so will slow that right down and milk some of these gains for a while prior to stalling.

And yeah I don't mind halloween. My kids love it which is the cool part.

Nov 1 deadline for bw is here. Weighed in at 93 this morning. Had pizza and cheesecake last night (both homemade) so no surprises I'm not lighter.



Also, I wonder how much difference my upper back is making to my squat progress. My left side has been significantly weaker for years and is now getting stronger and stronger. Could be something to that.
Title: Re: Two Hands Two Feet
Post by: Coges on October 31, 2016, 09:04:57 pm
1/11/16- 10.30am
bw- 93

Went to the track with the family and while my wife did her track session I did some jumps. Before that we did a few 100s together.

Jump Circuit-
1x10 vertical jumps
2x5 SL Vertical jumps (each leg)
2x3 max vertical jumps
3x5 repetitive jumps
T0ddday method- 3x1 step, 3x2 step, 3x3 step jumps
10 5 x penultimate jumps
(single leg 1 step)
10 5 xSL max jumps

Jumps were interesting. Some felt great, others not so much. Especially the single leg stuff. Felt awkward. Not sure if volume over the last few days has affected it but I felt "heavy". Still good to get it done.

Daily mob circuit to come later.
Title: Re: Two Hands Two Feet
Post by: Coges on November 02, 2016, 05:47:57 am
2/11/16 - 4.30 pm
Bw - 93

SMR,  stretching, dynamic warm up

Squats
Bar x 10, 60 x 5, 80 x 3, 100 x 5,
Belted - 120 x 3, 142.5 x 1

Deadlifts
60 x 5, 100 x 5, 120 x 3, 130 x 1

Decline ab curl
10 x 15, 15

Push press
40 x 3, 3

Squats felt great. Warm up definitely helped.
Deadlifts were shit. Forearm and wrist is strained from hitting it on rim last week. Swollen and killing me. Used straps above 120 but just didn't work. 130 was ridiculously hard.

Push press no good either. Shoulder is hit and miss. Getting an x-ray and ultrasound on Friday just to rule out anything more sinister.

Still need to do more work on food intake and more mobility type stuff.

Planning to slow the progress on the squats to aim for 150 at end of November and fingers crossed 160 by the end of the year.
Title: Re: Two Hands Two Feet
Post by: Leonel on November 02, 2016, 11:20:33 am
Killing it on the squats man! Hope your shoulder heals up.
Title: Re: Two Hands Two Feet
Post by: Coges on November 02, 2016, 06:41:19 pm
Killing it on the squats man! Hope your shoulder heals up.

Thanks mate. I feel great about them. I'm motivated and have some decent momentum now which is the key for me.

Shoulder isn't bad 95% of the time. Just can't do much pressing. Will look to include some neutral grip DB pressing and see how that goes.
Title: Re: Two Hands Two Feet
Post by: Coges on November 02, 2016, 06:44:12 pm
Bodyweight of exactly 93 this morning. Going to revise my sub 90 goal to Christmas time. That gives me 6-7 weeks so 0.5kg per week. Don't want to fuck up my current momentum by doing something stupid.

Also, right forearm is pretty bad right now. Note to self, no deadlifting till it's better.
Title: Re: Two Hands Two Feet
Post by: LBSS on November 03, 2016, 01:51:55 am
no deadlifting till it's better.

smart.
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2016, 01:56:33 am
no deadlifting till it's better.

smart.

Smart but sad. I love deadlifting.
Title: Re: Two Hands Two Feet
Post by: Coges on November 04, 2016, 07:46:57 am
04/11/16 6pm
Bw 83

Dynamic warm up

Squats
Bar x 10, 60 x 5, 90 x 3, 110 x 3,
Belted- 130 x 1, 1, 1

SL DL to press
10 x 6, 6 each side

Decline leg raise
Bw x dnd

NG Incline dB press
16 x 10, 10

DB row
16 x 10, 10

Had the ultrasound and x-ray on the shoulder this morning. Ultrasound picked up a few things but now just have to wait for report. Hoping just normal wear and tear. I do know that if I do heaps of smr and stretching it's pretty good so now just have to get that in the routine.

Squats felt ok. Thought they'd be more explosive but they were still pretty good.
Title: Re: Two Hands Two Feet
Post by: Coges on November 07, 2016, 06:13:13 am
07/11/2016- 5.30pm
Bodyweight- 93kgs

10 mins hip opening stretches and playing around in bottom of squat to relieve the knees. Worked pretty well.

Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 135 x 4  :personal-record:, 122.5 x 7, 7  :personal-record:
*Edit- forgot to mention these are rep PRs. The 135 is officially the most I have ever squatted for more than 1 rep.

Hip Thrust-
Did not do. Had no juice after squats

Decline leg raise-
bw x 8, 8, 8

Inverted Row-
bw x 10, 8

DB overhead press-
10kgs x 10, 10

Jefferson Curls- 2x5@10kg

Hanging- 1x60s

Front split rear knee taps- 1x10 each side

Legs were tight AF all day today. Loosened up nicely after the hip openers and some time in the bottom of the squat. Squats felt good and had additional ROM without even trying. The sets of 7 are hard!!!!! It feels fantastic but I have to sit for a minute after each set to catch my breath.

Went slowly on the upper body stuff. Stopped the inverted rows once I felt the left scap winging and even on the DB presses I still felt the left shoulder a little. Get the scan results tomorrow morning so will see what, if anything, comes from that.

Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2016, 12:11:16 am
Got my scan results this morning. Pretty unremarkable.

Conclusion:
Likely calcific enthesopathy subscapularis tendon
Mild subacromial/subdeltoid bursitis with impingement on abduction

Talking to the doctor my treatment will be pretty much as it has been but with added anti-inflamms for the bursitis. Just need to keep on top of keeping the muscles around the shoulder area loose and strengthening them at the same time. All in all nothing too scary.

*Edit- Spoke with physio. She said subs-cap strength needed which is what I'm building with the rehab. Said it's a good shoulder all up so that's good news.
Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2016, 12:03:50 am
09/11/16- 2pm
bw- 92.7

3 x strides
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 2x150
1x300 TT sprint/stride- 43 seconds for about 270m. Was completely buggered.
 

Some lower back/hip tightness following sprints. Have also had some decent knee pain right below the knee cap this week. Both knees but worse on left. Need to get some work on the legs and lats in tonight.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 09, 2016, 11:31:36 pm
guh that sux about the knee pain.. you think it's from squatting or just training in general?

I actually overstretched my quad yesterday and made my patella tendon insertion bug out for a few hours then it just disappeared.. luckily. so easy to wreck ourselves.

making so much progress on squat - looking like you will hit all of your goals in december.
Title: Re: Two Hands Two Feet
Post by: Coges on November 11, 2016, 04:20:43 pm
guh that sux about the knee pain.. you think it's from squatting or just training in general?

I actually overstretched my quad yesterday and made my patella tendon insertion bug out for a few hours then it just disappeared.. luckily. so easy to wreck ourselves.

making so much progress on squat - looking like you will hit all of your goals in december.
I think the knee is a combination of too much volume and too little taking care if myself outside the gym. I may have hyperextended it at some stage too.

Yeah its looking promising. Just need to do some more work to keep the body loose and I should be fine.
Title: Re: Two Hands Two Feet
Post by: Coges on November 11, 2016, 05:44:20 pm
11/11/16 - 6pm

Had a corporate golf day this morning. 18 holes in beautiful 24 degree weather with a couple of beers as we walked the course. According to one guys gps we walked around 13k.

PM squat time
Bar x 10,  60 x 5, 100 x 5,
Belted- 125 x 3, 145 x 1 (equal all time PR)

Front Squat
Belted- 130 x 1  :personal-record:

Decided to have a crack at a front squat PR. It was a full on grinder but got it there. Would like to get this to 140 eventually. Just because.

It's funny. Even though I've squatted 145 before without a belt the form is incredibly different. The last time I did it I was shaking with the weight on my back and the bar path was off. This time it just looks so much more solid.

Resisted the urge to go heavier but looking forward to giving 150 a run in 2 weeks.
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2016, 06:29:29 am
14/11/16- 6pm

Banded ankle dorsiflexion, banded hip flexor, pigeon stretch

Squats-
bar x 10, 60 x 5, 100 x 5, 115 x 1
belted- 137.5 x 4  :personal-record:, 125 x 7, 7  :personal-record:

DB SL DL to Press
10 x 10, 10

Decline leg raise-
bw x 5 centre, 5 left, 5 right

DB Incline Bench-
15 x 15, 10

Ring Chins-
bw x 5, 4

Interesting training session. I thought the squats were going to be harder than what they were. This is starting to feel pretty good when the sets of 7 are becoming easier. Frightens the shit out of me when I think if I'm squatting 160 then I'll be doing sets of 7 at 135 (85%). It's only another 10kgs so hey, why not.

DB incline bench felt great. Chins...well I haven't really been doing them so I'll take it. The shoulder is still taking some work to get right and I really need to up the rehab on it. Have been slacking.

Squats for reference-
 

Title: Re: Two Hands Two Feet
Post by: Mikey on November 14, 2016, 09:22:59 pm
Solid!
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2016, 09:40:26 pm
Solid!

Thanks mate.
Title: Re: Two Hands Two Feet
Post by: LBSS on November 15, 2016, 12:36:31 am
Solid!

+1
Title: Re: Two Hands Two Feet
Post by: Coges on November 15, 2016, 05:35:35 pm
15/11/2016

Shoulder Rehab-
banded pull aparts 4x10
banded low row 4x10
external rotation 3x10
internal rotation 3x10
banded wall slides 3x10
iso hold with extension 2.5kg x 10s x 8

pec golf ball work, lacrosse ball in upper back/shoulder, foam rolled lats

Daily Mob work-
Wall HipFlexor Mobilization 2x10
Scapular Wallslides 2x10
Quadruped Extension Rotation 2x10
Knee Break Ankle Mobilization and Dorsiflexion 2x10
Cossack Squat 2x10
Shrimp Squat 2x10

Spent some decent time stretching the hip flexors.

Body felt pretty great after all this. Decided to do some flexibility tests. Front splits both sides, pancake and pike. All felt ok but when I went to the instant replay they were pretty ordinary.  At least I've got a starting point to work from.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 16, 2016, 11:42:20 am
damn you can do a front split? :o

or maybe i misread? how close were you? i can't even come close to that, or a split to the side. severely limited flexibility in my adductors/hip flexors.. and unfortunately when i try to improve that flexibility, i injure myself.
Title: Re: Two Hands Two Feet
Post by: Coges on November 16, 2016, 04:34:43 pm
damn you can do a front split? :o

or maybe i misread? how close were you? i can't even come close to that, or a split to the side. severely limited flexibility in my adductors/hip flexors.. and unfortunately when i try to improve that flexibility, i injure myself.

Haha. Not quite yet. It's been a long, long time goal so I'm adding it back in. At least 14-18" from flatbagging it. I'm getting back into stretching now which I used to do heaps of and had an open front split (back foot turned out) for a while there.

Yeah the injury thing is the same for me. I'm taking it slowly this time but am also going to include some ballistic stretching as well as it does wonders.
Title: Re: Two Hands Two Feet
Post by: Coges on November 16, 2016, 04:44:24 pm
Ball game last night. First game in 3 weeks and the first of our grading games. Easy win by 30+. Fairly uneventful outside of a Lebron style chase down block. The guy was about 5'9 and thought he could outrun me. He was wrong. No dunk attempts at all. Had a fast break where I called for the lob but our guy ignored me and missed an easy layup instead.

Body felt ok. Not as good as I'd like but it's slowly getting there. Weight is back down to 92 and going south so that's good at least. Had some mid back soreness after the game from twisting and turning but nothing too major.
Title: Re: Two Hands Two Feet
Post by: Coges on November 17, 2016, 06:13:15 am
17/11/16- 6.30pm

Super quick warm up (like 4 mins)
Squats-
bar x 10, 60 x 5, 100 x 5
belted- 125 x 3, 147.5 x 1  :personal-record:

DB Incline Press
15 x 10, 10, 10

Incline Row
bw x 10, 10, 10

Resilience Training
Red band tricep pushdown x 20, 20
BB Curl- bar x 20, 20
Hanging- 30s x 2

Official all time PR on squats. Felt solid but hard. Would normally have another day of rest after ball but work is full on tomorrow and I have no time Sat so today was the day. Was almost tempted to go for 150 but there's no rush. Next week will do.

Title: Re: Two Hands Two Feet
Post by: Mikey on November 17, 2016, 07:03:54 am
 :ibsquatting: :headbang:
Title: Re: Two Hands Two Feet
Post by: Leonel on November 17, 2016, 07:22:14 am
Dam that looked easy... you definitely got 150+ in you.  :ibsquatting:
Title: Re: Two Hands Two Feet
Post by: LBSS on November 17, 2016, 07:38:46 am
nicely done
Title: Re: Two Hands Two Feet
Post by: Coges on November 17, 2016, 03:49:18 pm
Cheers. Thanks guys.
Title: Re: Two Hands Two Feet
Post by: Coges on November 20, 2016, 06:50:22 pm
Getting some serious knee soreness in my left knee. It’s kind of snuck up on me the last two weeks or so and happens at full extension, hyper extension in my situation, but still hangs around for longer than I’d like it to. Even though 150 was in line for this week I’m going to park the ego and deload. I think that’s the smartest long term move.

Will spend the week making sure the quads, HFs and hams are all nice and loose, do some single leg work and maybe squat later in the week depending on feel. It’s been 8-10 weeks of squatting 2-3 times per week so no doubt due for a bit of a break.

Also, I’ve been figjamming over my squat progress so much that I’ve put any real shoulder rehab work on the back burner. Time to bring that back into focus and get this body moving well again. 
Title: Re: Two Hands Two Feet
Post by: Coges on November 22, 2016, 03:27:07 pm
22/11/16

Did a fairly quick circuit today along with some stretching.

Push up support position on rings-
30s x 2

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 22, 2016, 03:45:29 pm
22/11/16

Did a fairly quick circuit today along with some stretching.

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.

fuck.  :raging:
Title: Re: Two Hands Two Feet
Post by: Coges on November 22, 2016, 05:16:12 pm
22/11/16

Did a fairly quick circuit today along with some stretching.

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.

fuck.  :raging:

Yep. Fuck indeed.

Forgot to mention I have had some left ankle and achillies problems too the last week. Ankle still hasn't recovered from a sprain from 3-4 months ago and just doing some stretches have noticed the achillies is super tight on the left side.

Taking a note from Vag's book and adding in the couch stretch. Aiming for 5 minutes per leg each day. 1 min down so far today.
Title: Re: Two Hands Two Feet
Post by: Coges on November 23, 2016, 05:39:40 pm
Got 3.5 mins of couch stretch in yesterday. Not quite the 5 I was hoping for but at better than nothing, or 3 mins. Whatever.
Someone suggested I do slow eccentric sissy squats for my knee for 5-10 reps and see how that feels. Did 3 sets of 5 across the day yesterday. While the pain isn't completely gone it's definitely better and different. Did some paused bw squats to below parallel but now full this morning and it's feeling pretty good. Will keep this up along with the couch stretch and some SMR and fingers crossed I'll be squatting again on Monday.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 23, 2016, 08:30:18 pm
22/11/16

Did a fairly quick circuit today along with some stretching.

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.

fuck.  :raging:

Yep. Fuck indeed.

Forgot to mention I have had some left ankle and achillies problems too the last week. Ankle still hasn't recovered from a sprain from 3-4 months ago and just doing some stretches have noticed the achillies is super tight on the left side.

Taking a note from Vag's book and adding in the couch stretch. Aiming for 5 minutes per leg each day. 1 min down so far today.

is the achilles tightness caused by squatting though? i've had heavy squatting makes my achilles/ankles tight on a few occasions, even some slight strains.



Got 3.5 mins of couch stretch in yesterday. Not quite the 5 I was hoping for but at better than nothing, or 3 mins. Whatever.
Someone suggested I do slow eccentric sissy squats for my knee for 5-10 reps and see how that feels. Did 3 sets of 5 across the day yesterday. While the pain isn't completely gone it's definitely better and different. Did some paused bw squats to below parallel but now full this morning and it's feeling pretty good. Will keep this up along with the couch stretch and some SMR and fingers crossed I'll be squatting again on Monday.

nice!

couch stretch looks helpful. i'd try it if i wasn't trying to avoid anything new.. my right hip flexor (early 2016 injury) seems like it's on the verge of bugging me again.

this stuff is often such a balancing act... :uhhhfacepalm:

hope to see you back at it Monday!!
Title: Re: Two Hands Two Feet
Post by: Coges on November 23, 2016, 09:36:59 pm
I think the achilles thing is aggravated by the ankle injury but maybe not helped by squatting in raised heel shoes and doing track work too.

Yeah the hip flexors/psoas/tfl/rec fem/etc are all bitches. I think most of my problems were/are caused by not balancing enough restorative work for all the other stuff I do. I had really been slacking on that and didn't notice it until about 10 days ago. Daily work required from now on.

Also, have been getting on board with Kit Laughlin's stretching material. Some brilliant stretches but also a way of looking at stretching/flexibility that I've never had before. Have been using this HF stretch daily and it feels unbelievable:

http://www.youtube.com/watch?v=qHwyBHS6MQs
Title: Re: Two Hands Two Feet
Post by: Coges on November 27, 2016, 06:49:04 pm
More of the same on the weekend. No lifting but heaps of stretching. Spend a considerable amount of time in the garden on Saturday and as a result my knee was super sore and swollen. Squatted down to talk to my daughter on Saturday night and the pain blindsided me. Just rested up for the rest of the weekend. Not going to jump back into any squatting just yet. Although I’m pissed and was getting to levels I’ve never been before it’s a drop in the ocean compared to the health of my body. Even if I need to restart again it’ll only take me a few months to get back up to that level. That’s mildly comforting. Took to the quads with a rolling pin last night and they feel pretty good. Knee is a lot better this morning, can sit in full squat, so will just be taking it easy.

There’s definitely a tracking problem there (hoping nothing more like a meniscus tear) and have looked back through the training and thinking what could have brought the extra stress. From the feeling I have been getting I think it was the sprints I was doing, or rather, how I was doing them. I found the last few sessions I was over striding and feeling a heap of force in the front of the shin and base of the knee. Either way, I’m seeing my physio on Friday to rule out any other damage and will proceed from there.

Goals for now:
Core and upper body work- make the most of the extra time
BW single leg stuff
Deadlifts – the movement feels ok so this may be my lower body saviour
Re-patterning the legs for proper alignment and movement

Edit- forgot to mention that I can run, jump and change direction all without pain. Weird. I'm probably going to park basketball for the rest of the year though. Don't see the point in risking it.
Title: Re: Two Hands Two Feet
Post by: Coges on November 29, 2016, 06:52:47 pm
28/11/16 – 5pm

Scap push ups x 20
Banded btn pull apart x 20
Banded fly x 20
Banded discloations x 5, 5

Rotations into bridge (on wall) x 10, 10
Bridge push ups (2 hands) x 10, 10
Jeff Curls – 16kg x 10, 10 (10s hold at end of each set)

Shrimp Squat- bw x 5, 5
SL DL- 16kg x 5, 5

Incline Bench- bar (fat gripz) x 10, 30 x 5, 40 x 5, 5, 5
Unilateral DB Floor Press- 15kg x 8, 8

Circuit x 4
Push Up Support on rings x 15s
Planche lean x 5s
Tuck Front lever x 5s
Handstand entries x 5

Front split work x 2 mins each side

Don't know why I included the planche leans. No intention of working towards that at the moment. Just trying to piece together stuff that works for my body at the moment.
Title: Re: Two Hands Two Feet
Post by: Coges on November 30, 2016, 10:09:56 pm
30/11/16 - 6pm

Banded scap prep, HF stretch, pigeon stretch, slow ecc assisted sissy squats x 5

Push up support position on rings x 30s, 30s
Snatch Grip RDL- 60 x 10, 10

OHP- bar x 6, 30 x 6, 40 x 5, 5
Bent Ros- bar x 10, 30 x 10, 40 x 10, 10

Front plate raise- 10kg x 15, 15
Rear delt flye- 5kg x 15, 15

Attempted some 5 step horse stance- too much pressure on left knee. No pain as such but it just felt unsavoury.

Getting the knee checked tomorrow so pretty damn excited for that. If its all good I'm going to start running again but take it much more slowly. Probably a mix between hills and track. I still want to do a mini tri in Feb/March so need to be able to do 3k comfortably. Will start swimming next week too. If the knee is stuffed, well I'll see what I can do with it. Haven't made a call on basketball yet. Part of me wants to give it away (again) and the other part of me that's played for 30 years thinks differently.
Title: Re: Two Hands Two Feet
Post by: Coges on December 01, 2016, 11:48:23 pm
Saw my physio today. Good news as far as I’m concerned. Prepatellar bursitis. Need to get the IT band under control, get the glutes firing again and I should be good to go. Glute med pretty averate and worse on right side. Piriformis super tight too.

No basketball for the remainder of the year but I should be good to squat and run again in a week. Pretty happy with that result.

Training to come later on tonight.
Title: Re: Two Hands Two Feet
Post by: Coges on December 04, 2016, 08:08:20 pm
Training to come later on tonight.

Ha. So this went well... :ninja:

Had a great weekend with the family and whatnot. Training...not so much. My couch stretch experiment is over given I can't kneel on my left knee. Spent about 90 mins stretching and rolling last night and the body is feeling pretty good. Am using one of Kit's HF stretches (half lunge/pelvis pos tilt/try to straighten back leg) which I find is working really well. Spent a considerable amount of time on my quads and IT band. Glutes feel tight today so will give them some attention tonight.

Need to get my training re-organised. Have been in a kind of limbo the last few months given the ankle, shoulder and now knee injuries. Looking to come up with a new plan of action incorporating some of what I was doing but adding a lot of different stuff too. Looking at a daily AM practice plus 3-4 gym days a week (bas, sas, lower, etc), 1-2 runs, 1 swim, 1-2 extra (basketball/martial arts), 2 dedicated stretching. Kind of looks like a lot on paper but it's warm now so getting into the habit of an early start should be no problem. Main goals are to build my squat back up, upper body strength and size, front/side splits, be fit for whatever activity I'm doing (basketball or martial arts - hapkido/BJJ). On the bodyweight side I look at the flow/locomotion/handbalancing stuff and it all seem so cool but out of reach. It's something I want to dabble and get more involved in though. 

Still want to keep my eye on vert training but don't know how I'm going to go with the way my body has been responding. Unless that is I train purely for dunking without actually playing any basketball. That kinda sucks though.

*edit- will definitely be keeping the T0ddday squatting elements as this pushed my squat faster than anything I have tried before.
Title: Re: Two Hands Two Feet
Post by: Coges on December 04, 2016, 08:19:32 pm
Quick note on bodyweight. I got to low 91s last week and noticed that I really don't have the upper body musculature to keep going much further. I'm not too bad but I don't really see the point in getting down to sub 90 with no chesticles to speak of. Plan for now is to get to around 90 and then mini clean bulk/cut around that point. I haven't done much upper body work in about 6 months so there's no surprise it's not looking great and I'm hoping it won't take too much time to get some decent results.
Title: Re: Two Hands Two Feet
Post by: Coges on December 05, 2016, 06:02:25 pm
05/12/2016- 5pm

Scap Prep

Push up support position on rings
2x30s – got my arms a little more under me and as a result got an incredible chest pump

Close Grip Incline Bench (fat gripz)- Bar x 10, 40 x 6, 50 x 5, 5, 5
Batwings- 5kg x 15s x 5

Unilateral DB Floor Press- 15 x 8, 8
Ring Chins- bw x 5, 5

Left shoulder was getting fatigued towards so called an end to the session. Got some good quad and IT band rolling in later on with some floor stretches for the shoulders.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 05, 2016, 10:41:28 pm
nice! man i miss rings. so much pump.


Still want to keep my eye on vert training but don't know how I'm going to go with the way my body has been responding. Unless that is I train purely for dunking without actually playing any basketball. That kinda sucks though.

it's not so bad tbh.. the worst part about basketball is the injuries. i'm very injury prone so basketball just became a big downer injury wise. I missed basketball until my vert started eventually going way up, then I didn't miss it at all.. dunking becomes a new sport. lul.

but ya could be hard for you to train vert without playing basketball. luckily for me it was easy.

Quote
*edit- will definitely be keeping the T0ddday squatting elements as this pushed my squat faster than anything I have tried before.

nice!!
Title: Re: Two Hands Two Feet
Post by: Coges on December 05, 2016, 11:39:20 pm
 
nice! man i miss rings. so much pump.

Still want to keep my eye on vert training but don't know how I'm going to go with the way my body has been responding. Unless that is I train purely for dunking without actually playing any basketball. That kinda sucks though.

it's not so bad tbh.. the worst part about basketball is the injuries. i'm very injury prone so basketball just became a big downer injury wise. I missed basketball until my vert started eventually going way up, then I didn't miss it at all.. dunking becomes a new sport. lul.

but ya could be hard for you to train vert without playing basketball. luckily for me it was easy.
 

Yeah I just don’t get the time to go to the courts during the week if I’m not playing. Still hoping to play every 2-3 weeks but like you said the injuries just keep mounting.

And yeah I’ve never had chest pump like this from rings before. It’s brilliant.
Title: Re: Two Hands Two Feet
Post by: Coges on December 06, 2016, 05:21:20 pm
Did about an hour of stretching last night. Trying out a few new stretches and holy shit. I was stretching muscles I never knew I had. Going to be interesting to see my squat depth after doing these for a while. Sat in a full squat super easy with no knee pain at all afterwards.
Title: Re: Two Hands Two Feet
Post by: Coges on December 08, 2016, 05:39:42 pm
Training has been lax. Have been wondering why I've been so tired and lethargic and then BOOM! Sore throat, headache, aching joints. Here it comes. Hoping this is a short term one I can knock on the head over the next couple of days.

My wife has it worse and unfortunately has a half ironman on Sunday so here's hoping she recovers quickly. She's put in so much time  (10-15 hours per week) for the last 6 months that it would be devastating. Anyway, she's got 2 days to rest so fingers crossed.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 08, 2016, 08:54:00 pm
Training has been lax. Have been wondering why I've been so tired and lethargic and then BOOM! Sore throat, headache, aching joints. Here it comes. Hoping this is a short term one I can knock on the head over the next couple of days.

fawk. every1 is sick lately. i even felt something coming on and had some bad colored mucus for one day but it disappeared.. tho i have been sneezing lately.



Quote
My wife has it worse and unfortunately has a half ironman on Sunday so here's hoping she recovers quickly. She's put in so much time  (10-15 hours per week) for the last 6 months that it would be devastating. Anyway, she's got 2 days to rest so fingers crossed.

damn!! :(

that's horrible. really hope she recovers fast & kills that half ironman. your wife is a beast!

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on December 10, 2016, 02:42:55 am
Thanks mate. She's definitely better but still not 100%. Hopefully it doesn't affect her too much but will still be an awesome experience.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 12, 2016, 12:24:49 am
Thanks mate. She's definitely better but still not 100%. Hopefully it doesn't affect her too much but will still be an awesome experience.

how'd she do??!?!
Title: Re: Two Hands Two Feet
Post by: Coges on December 12, 2016, 07:46:25 pm
Thanks mate. She's definitely better but still not 100%. Hopefully it doesn't affect her too much but will still be an awesome experience.

how'd she do??!?!

Finished in 5:47 so an awesome effort.
1.9k swim- 40m
90k ride- 3h03m
21k run- 1h59m
Transition- 5m

She was killing it in the swim and ride and the first 2/3 of the run and then her left shoulder locked and she had to keep stopping to stretch it out. She was hoping to go 10-20 mins quicker but all in all a great job for her first time.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 12, 2016, 11:56:00 pm
Thanks mate. She's definitely better but still not 100%. Hopefully it doesn't affect her too much but will still be an awesome experience.

how'd she do??!?!

Finished in 5:47 so an awesome effort.
1.9k swim- 40m
90k ride- 3h03m
21k run- 1h59m
Transition- 5m

She was killing it in the swim and ride and the first 2/3 of the run and then her left shoulder locked and she had to keep stopping to stretch it out. She was hoping to go 10-20 mins quicker but all in all a great job for her first time.

damn.. awesome.

really sucks about the shoulder but i imagine stuff like that happens to lots of people, especially their first time completing a half/full triathlon.. hard to train for that completely unless you actually do practice attempts, which would be pretty nuts. That had to suck, trying to run with a shoulder locking up.

beast.
Title: Re: Two Hands Two Feet
Post by: LBSS on December 13, 2016, 04:57:41 am
big ups to your wife! just finishing a half ironman is no joke, and running a sub-2-hour half after the swim and the bike is really impressive.
Title: Re: Two Hands Two Feet
Post by: Coges on December 13, 2016, 05:23:30 pm
Thx guys. What's more amazing is she is absolutely flying outside of a little fatigue. Just unbelievable.
Title: Re: Two Hands Two Feet
Post by: Coges on December 17, 2016, 06:26:06 pm
It's funny. I've never been one of those people who feels like life has gotten in the way of fitness. Until now lol. The past few weeks have been pretty crazy on a work and family front and tbh training has actually been the last thing on my mind. Probably doesn't help that I'm still working through what I want to do. Either way I'm feeling like I'm back now. Have done some stretching sessions over the last week but nothing too major or committal.

Yesterday's training:

Floreio Workout-

Shoulder ROM & Stabilization routine & Ido Squat clinic routine

Circuit 1- 3 times through

Slide into low bridge x 5 with 5s hold, rotations into arch using wall x 10, QDR rotational push ups (beginner version) x 10

Circuit 2- 4 times through

Chest to bar pull up eccentric x 15s, Ring Dip eccentric x 10s, cuban rotations x 10 (using dowel)

DB Incline Press- 15 x 9, 12

Pretty interesting session. The floreio whilst not that hard or taxing certainly gets the heart rate up when done consistently. Upper back and lats have all kinds of soreness today which is great too. DB press was included just because. No real good reason.   
Title: Re: Two Hands Two Feet
Post by: Coges on December 20, 2016, 04:28:38 am
20/12/16 - 5pm

Banded scap prep

A1) Push Press- bar x 5, 40 x 3, 50 x 3, 3, 3
A2) Ring Chins- bw x 5, 5, +10kg x 3, 3, 3

B1) Cuban Rotation- 10kg x 5 x 5
B2) Pull Up Eccentric Only- 20s x 5
B3) Ring Dip Eccentric Only- 15s x 5

C) BB Curl (bar only) and Red Banded Tricep pushdown- 50 reps of each  (wicked pump from this )

Hanging x 30s

Bodyweight is 90.4 as of this morning. Expect that I've lost a bit due to no squats or deadlifts the last few months and that will come back on but hopefully I've lost some fat at the same time.
Title: Re: Two Hands Two Feet
Post by: Coges on December 20, 2016, 06:08:50 pm
Bw low of 89.6 today. Sub 90 for the first times since May where I scraped in at 89.9. Not sure if it's genuine loss or not though. Had too much fish oil yesterday (if you know how that ends) and haven't had creatine in 2-3 weeks. I wanted to end the year sub 90 though so I've got 10 days including Christmas and New Years to solidify that position.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 20, 2016, 10:31:41 pm
Bw low of 89.6 today. Sub 90 for the first times since May where I scraped in at 89.9. Not sure if it's genuine loss or not though. Had too much fish oil yesterday (if you know how that ends) and haven't had creatine in 2-3 weeks. I wanted to end the year sub 90 though so I've got 10 days including Christmas and New Years to solidify that position.

well that's some good news at least.. nice! don't let x-mas blow you up over 95 :ninja:
Title: Re: Two Hands Two Feet
Post by: Coges on December 20, 2016, 11:29:48 pm
Bw low of 89.6 today. Sub 90 for the first times since May where I scraped in at 89.9. Not sure if it's genuine loss or not though. Had too much fish oil yesterday (if you know how that ends) and haven't had creatine in 2-3 weeks. I wanted to end the year sub 90 though so I've got 10 days including Christmas and New Years to solidify that position.

well that's some good news at least.. nice! don't let x-mas blow you up over 95 :ninja:

hahaha I'm saving myself for the traditional xmas day blowout but have been accommodating any drinking/shitty food eating by simply not eating as much at other times. Has worked well so far.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 21, 2016, 12:28:28 am
Bw low of 89.6 today. Sub 90 for the first times since May where I scraped in at 89.9. Not sure if it's genuine loss or not though. Had too much fish oil yesterday (if you know how that ends) and haven't had creatine in 2-3 weeks. I wanted to end the year sub 90 though so I've got 10 days including Christmas and New Years to solidify that position.

well that's some good news at least.. nice! don't let x-mas blow you up over 95 :ninja:

hahaha I'm saving myself for the traditional xmas day blowout but have been accommodating any drinking/shitty food eating by simply not eating as much at other times. Has worked well so far.

 :highfive: :highfive: :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on December 21, 2016, 06:36:24 pm
Did about 45 mins of stretching on the legs and hips last night. Feeling ok but left knee seems to have gotten worse again. Need to get back on the anti-inflams a give the quads and IT band a good working over.

Weight stable at 89.5 this morning. It's funny how I (we) lose weight though. I'm pretty sure I looked better in the early 90's than I do now but I think that's just in the way I'm losing the fat. I'm definitely leaner around the top of abs/bottom of ribcage but that is subsequently making my lower stomach look less flattering by comparison. Sticking with it although I fear I will need to get down to 85-86 before I'm truly lean.
Title: Re: Two Hands Two Feet
Post by: Coges on December 22, 2016, 06:14:45 pm
22/12/16 - 6.30pm

Wrist Prep

Bodyline Drills- Some hollow body holds (so weak!)

Chest to Wall Handstand x 10s x 5

Planche Lean x 10s x 5
Tuck Front Lever x 5s x 5

Push Up Support on rings x 30s (need to do this more- wicked chest/bicep pump)

L-sit on rings (bent knees) x 15s x 5

Knee is still giving me the shits. It had settled and I hadn't given it a lot more attention. Next two weeks is going to be quad and IT band city. Really hanging to get back online with lower body training too.
Title: Re: Two Hands Two Feet
Post by: Coges on December 22, 2016, 06:15:35 pm
Bodyweight stable again at 89.5. This is good news as I'm barely training at the moment and plan to add some more sessions in next week which will definitely help.
Title: Re: Two Hands Two Feet
Post by: Coges on December 28, 2016, 07:53:55 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

Am going to change the way I log from here on. Will be much less frequently and cover mainly the big stuff or things that have been important/successful in my programming.  Will likely do a weekly update with any highlights/PRs or shit I'm doing differently.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 29, 2016, 01:19:55 am
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.



Quote
Am going to change the way I log from here on. Will be much less frequently and cover mainly the big stuff or things that have been important/successful in my programming.  Will likely do a weekly update with any highlights/PRs or shit I'm doing differently.

cool
Title: Re: Two Hands Two Feet
Post by: Coges on December 29, 2016, 05:53:21 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 29, 2016, 06:27:47 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.

damn.... :o
Title: Re: Two Hands Two Feet
Post by: Coges on December 30, 2016, 03:05:28 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.

damn.... :o

Lol. I think it's my coping mechanism. If I can't do it I write it out of my mind.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 30, 2016, 03:19:55 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.

damn.... :o

Lol. I think it's my coping mechanism. If I can't do it I write it out of my mind.

makes sense.

i seem to do similar things - even with activities like programming etc.. definitely helps you cope if you're not even thinking about it at all.
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2017, 02:15:30 am
Happy new year everyone!!!

Did almost nothing except surf and relax the last week. Haven't surfed for at least 3-4 years and it was fantastic/unsettling at the same time. As much as I love surfing I am mildly terrified by deep ocean water. The fear is 100% related to my current level of fitness/perceived level of fitness and my fear of floating to Tasmania. Anyway, I surfed beach breaks fro the most part and was never too far away. Here's my boards in case anyone is interested. I used the McTavish (8'1) as the surf really wasn't big enough for the shorter board. I'm also more partial to longboarding at the moment.



Was a great week though and has rekindled my want to surf and be fit enough for surfing. A large part of 2017 for me will be getting fit enough to do things. I've neglected "cardio" for long enough even though I can run out a game of basketball I'm really not that fit for too many other activities. I bought into the whole cardio eats muscle dogma many years ago and as a skinny guy who has struggled to build muscle it rang true. Anyway, I expect to be logging much more on my efforts to bring my overall fitness capabilities up a notch. Alongside that the gymnastics training will stay, select weightlifting and some basketball and martial arts will work their way in. And stretching of course.

2017 is going to be an exciting year.

Edit- my motto for 2017 is Action. Instead of trying to plan the perfect situation, just fucking do something.
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2017, 02:15:54 am
First session for the year. It was a small one but glad to be back into it and I certainly worked up a sweat. Probably more to do with the 34 degrees than the workout but whatever lol

Shoulder warm up and scap preparation & Ido’s squat clinic routine

20m Circuit-
Chin up ecc (ALAP), Ring dip ecc (ALAP), Cuban rotation x 5

Got through 8 rounds. Sweating bullets. Decent fatigue on dips and Cuban rotations.

Will stretch and do some SMR later.

Still working on a plan. It’s pretty much set but I’m going to just start doing it and if I like it will formalise something on paper as far as goals/intentions go. The overriding plan is to do whatever I want to do. I have set myself constraints in the past depending on what sport/activity I was doing. I’m not setting those limits on myself now which feels pretty cool.
Title: Re: Two Hands Two Feet
Post by: adarqui on January 06, 2017, 02:36:55 am
Happy new year everyone!!!

Did almost nothing except surf and relax the last week. Haven't surfed for at least 3-4 years and it was fantastic/unsettling at the same time. As much as I love surfing I am mildly terrified by deep ocean water. The fear is 100% related to my current level of fitness/perceived level of fitness and my fear of floating to Tasmania. Anyway, I surfed beach breaks fro the most part and was never too far away. Here's my boards in case anyone is interested. I used the McTavish (8'1) as the surf really wasn't big enough for the shorter board. I'm also more partial to longboarding at the moment.



what about great white sharks? you didn't mention those.. :ninja:

i don't like the ocean much.. i would especially not like it in your parts. lmao!!

sounds like some serious fun tho.. must feel great to 'ride nature'.



Quote
Was a great week though and has rekindled my want to surf and be fit enough for surfing. A large part of 2017 for me will be getting fit enough to do things. I've neglected "cardio" for long enough even though I can run out a game of basketball I'm really not that fit for too many other activities. I bought into the whole cardio eats muscle dogma many years ago and as a skinny guy who has struggled to build muscle it rang true. Anyway, I expect to be logging much more on my efforts to bring my overall fitness capabilities up a notch. Alongside that the gymnastics training will stay, select weightlifting and some basketball and martial arts will work their way in. And stretching of course.

ya .. cardio only 'eats muscle' if 'you aren't eating'. etc.. eat good/normal, lift, and you can do some serious cardio & not experience any muscle loss.



Quote

2017 is going to be an exciting year.

Edit- my motto for 2017 is Action. Instead of trying to plan the perfect situation, just fucking do something.

That's a good plan ^^

Also trying to avoid injuries. It seems every time you bump your squat up, something eventually breaks down.. How to bump it up more slowly? or back off for only a week then come back etc? Or just not care about bumping it up once things start to show signs of breakdown.. stuff like that.. If you could figure out a good solution to that puzzle, you'll probably make more progress - those injuries that creep up really wreck great progress that you are making.



First session for the year. It was a small one but glad to be back into it and I certainly worked up a sweat. Probably more to do with the 34 degrees than the workout but whatever lol

Shoulder warm up and scap preparation & Ido’s squat clinic routine

20m Circuit-
Chin up ecc (ALAP), Ring dip ecc (ALAP), Cuban rotation x 5

Got through 8 rounds. Sweating bullets. Decent fatigue on dips and Cuban rotations.

Will stretch and do some SMR later.

Still working on a plan. It’s pretty much set but I’m going to just start doing it and if I like it will formalise something on paper as far as goals/intentions go. The overriding plan is to do whatever I want to do. I have set myself constraints in the past depending on what sport/activity I was doing. I’m not setting those limits on myself now which feels pretty cool.

nice!!
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2017, 04:00:11 am
Yeah man sharks are somewhat of a concern. They are more prevalent in other areas of the country and even where I was (Phillip Island) the beaches I visit have not had too much shark activity in quite a few years. There are seal and penguin colonies at the other end of the island and I would be more concerned out there. Have surfed with a few dolphins before which was cool after that shit yourself moment when I thought it was a shark.

It is awesome surfing when you realise how much you are at nature's beck and call. I'm an average surfer (advanced beginner) so it's not like I'm getting into any massive surf or anything. I caught a few bombs though which is pure exhilaration.  Waves would have been at my head height.
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2017, 04:08:52 am
Double posting cause I forgot how to multi-quote  :uhhhfacepalm:

I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will  progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.

Let me know what you think? I.e. am I talking complete shit, making sense or some merit.
Title: Re: Two Hands Two Feet
Post by: Mikey on January 06, 2017, 04:21:31 am
Sounds like you had a great holiday!

I suffered the same broscience fear of cardio as well when I first started lifting weights. Like you I was really skinny and believed all the dogma, which in hindsight was terrible for my rugby.
Title: Re: Two Hands Two Feet
Post by: adarqui on January 06, 2017, 02:18:42 pm
Double posting cause I forgot how to multi-quote  :uhhhfacepalm:

I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will  progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.

Let me know what you think? I.e. am I talking complete shit, making sense or some merit.

nah it makes sense.. as far as the 'increasing weights too fast being handled by the first two', ya if you are eating a bit over maintenance it should help.. you don't always need to 'over eat', but the day before important sessions it usually helps. Under eating in general will lead to breakdown. But as far as tendons go (tendinous injuries/overuse etc), that probably has more to do with simply how fast you are ramping up or how hard you are pushing yourself, irregardless of #2; #1 should help more here though.. especially "sleep". Proper sleep becomes crucial. Recovery methods are definitely important, one perhaps being recovery workouts themselves - higher rep very light work to improve blood flow to these muscles etc........ Or complete rest with just contrast showers + light stretching. I'm still on the fence about foam rolling and such ... I've had both positive and negative experiences with that. I've also had positive and negative experiences with stretching but, that's usually me stretching too hard (like an idiot).

I like planned deloads.. otherwise, us addicts won't deload. I only deload when I get injured -> which means I need planned deloads.

I think one thing that works well is, say you're pushing squat but you do start feeling some things creeping up .. Immediately switch from squat emphasis to RDL emphasis, while putting squat on maintenance or slightly below maintenance intensity. Bouncing around isn't the most efficient way to make gains, but, it is one of the most effective ways at avoiding overuse injury while focusing on weaknesses in the meantime, etc. It's almost as if you have to master "parry and attack" if you are "injury prone" like we are.. It's best not to get injured in the first place but sometimes stuff does pop up out of nowhere.. So if squat is on the verge of wrecking us, time to move to RDL and such etc. You do stuff like this already, but, maybe need to do it a little earlier before the aches/issues intensify.

As far as tiny gains go .. I've subscribed to that ideology many times; i'm also doing it right now. If you notice I haven't added weight to any of my lifts, since lifting. I'm pretty much sticking to these weights and improving my total reps, reps per set, reducing recovery time between sets etc.. so ya basically more of a work capacity training style right now. Pushing the weights up would be risky given the volume on my runs etc. Not sure how my body will respond to higher intensity so I need to phase this stuff in over a much longer period.

dno, 2 cents so far.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on January 08, 2017, 06:08:05 pm
Sounds like you had a great holiday!

I suffered the same broscience fear of cardio as well when I first started lifting weights. Like you I was really skinny and believed all the dogma, which in hindsight was terrible for my rugby.

The worst thing is I've known it wasn't right for years but have largely ignored myself because I just didn't want to do it. I mean it's plainly obvious when you look at any AFL player that huge amounts of "cardio" won't impact on your #gains. Even local footy players carry serious muscle while being super fit.
Title: Re: Two Hands Two Feet
Post by: Coges on January 08, 2017, 06:17:46 pm
Double posting cause I forgot how to multi-quote  :uhhhfacepalm:

I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will  progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.

Let me know what you think? I.e. am I talking complete shit, making sense or some merit.

nah it makes sense.. as far as the 'increasing weights too fast being handled by the first two', ya if you are eating a bit over maintenance it should help.. you don't always need to 'over eat', but the day before important sessions it usually helps. Under eating in general will lead to breakdown. But as far as tendons go (tendinous injuries/overuse etc), that probably has more to do with simply how fast you are ramping up or how hard you are pushing yourself, irregardless of #2; #1 should help more here though.. especially "sleep". Proper sleep becomes crucial. Recovery methods are definitely important, one perhaps being recovery workouts themselves - higher rep very light work to improve blood flow to these muscles etc........ Or complete rest with just contrast showers + light stretching. I'm still on the fence about foam rolling and such ... I've had both positive and negative experiences with that. I've also had positive and negative experiences with stretching but, that's usually me stretching too hard (like an idiot).

I like planned deloads.. otherwise, us addicts won't deload. I only deload when I get injured -> which means I need planned deloads.

I think one thing that works well is, say you're pushing squat but you do start feeling some things creeping up .. Immediately switch from squat emphasis to RDL emphasis, while putting squat on maintenance or slightly below maintenance intensity. Bouncing around isn't the most efficient way to make gains, but, it is one of the most effective ways at avoiding overuse injury while focusing on weaknesses in the meantime, etc. It's almost as if you have to master "parry and attack" if you are "injury prone" like we are.. It's best not to get injured in the first place but sometimes stuff does pop up out of nowhere.. So if squat is on the verge of wrecking us, time to move to RDL and such etc. You do stuff like this already, but, maybe need to do it a little earlier before the aches/issues intensify.

As far as tiny gains go .. I've subscribed to that ideology many times; i'm also doing it right now. If you notice I haven't added weight to any of my lifts, since lifting. I'm pretty much sticking to these weights and improving my total reps, reps per set, reducing recovery time between sets etc.. so ya basically more of a work capacity training style right now. Pushing the weights up would be risky given the volume on my runs etc. Not sure how my body will respond to higher intensity so I need to phase this stuff in over a much longer period.

dno, 2 cents so far.

pc!

I'm going to try a different stretching idea that I've come across recently. It's basically only stretching 1-2 times per week but making those stretching sessions proper sessions and giving it the time it deserves. The rest of the week is limbering or probing ranges of motion to find out what's sore, tight, etc, and giving those areas some minor work. Seems to lighten the whole stretching/SMR burden by making it more focused.

I like the parry and attack idea. I've always been afraid to stop doing something I'm having success in for fear of going backwards and then I get injured and go backwards anyway. 2 steps forward 1 step back is probably a good compromise.

Yeah I'd noticed your squats had stayed at the same weight for a while. I think I'm getting on the tiny gains bandwagon too. If I can push my squat by 2kg a week that's potentially 100kg over the course of a year (lol). Increasing my work capacity now will have massive benefits on the other end though so happy to take more time and spread the load. I'm really warming to the idea though. I also like that I can still test my 1RM every once in a while anyway if I feel the need for an ego boost.
Title: Re: Two Hands Two Feet
Post by: Coges on January 08, 2017, 06:34:48 pm
08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.
Title: Re: Two Hands Two Feet
Post by: adarqui on January 09, 2017, 01:41:15 am
Double posting cause I forgot how to multi-quote  :uhhhfacepalm:

I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will  progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.

Let me know what you think? I.e. am I talking complete shit, making sense or some merit.

nah it makes sense.. as far as the 'increasing weights too fast being handled by the first two', ya if you are eating a bit over maintenance it should help.. you don't always need to 'over eat', but the day before important sessions it usually helps. Under eating in general will lead to breakdown. But as far as tendons go (tendinous injuries/overuse etc), that probably has more to do with simply how fast you are ramping up or how hard you are pushing yourself, irregardless of #2; #1 should help more here though.. especially "sleep". Proper sleep becomes crucial. Recovery methods are definitely important, one perhaps being recovery workouts themselves - higher rep very light work to improve blood flow to these muscles etc........ Or complete rest with just contrast showers + light stretching. I'm still on the fence about foam rolling and such ... I've had both positive and negative experiences with that. I've also had positive and negative experiences with stretching but, that's usually me stretching too hard (like an idiot).

I like planned deloads.. otherwise, us addicts won't deload. I only deload when I get injured -> which means I need planned deloads.

I think one thing that works well is, say you're pushing squat but you do start feeling some things creeping up .. Immediately switch from squat emphasis to RDL emphasis, while putting squat on maintenance or slightly below maintenance intensity. Bouncing around isn't the most efficient way to make gains, but, it is one of the most effective ways at avoiding overuse injury while focusing on weaknesses in the meantime, etc. It's almost as if you have to master "parry and attack" if you are "injury prone" like we are.. It's best not to get injured in the first place but sometimes stuff does pop up out of nowhere.. So if squat is on the verge of wrecking us, time to move to RDL and such etc. You do stuff like this already, but, maybe need to do it a little earlier before the aches/issues intensify.

As far as tiny gains go .. I've subscribed to that ideology many times; i'm also doing it right now. If you notice I haven't added weight to any of my lifts, since lifting. I'm pretty much sticking to these weights and improving my total reps, reps per set, reducing recovery time between sets etc.. so ya basically more of a work capacity training style right now. Pushing the weights up would be risky given the volume on my runs etc. Not sure how my body will respond to higher intensity so I need to phase this stuff in over a much longer period.

dno, 2 cents so far.

pc!

I'm going to try a different stretching idea that I've come across recently. It's basically only stretching 1-2 times per week but making those stretching sessions proper sessions and giving it the time it deserves. The rest of the week is limbering or probing ranges of motion to find out what's sore, tight, etc, and giving those areas some minor work. Seems to lighten the whole stretching/SMR burden by making it more focused.

ya I like that.



Quote

I like the parry and attack idea. I've always been afraid to stop doing something I'm having success in for
08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.

fear of going backwards and then I get injured and go backwards anyway. 2 steps forward 1 step back is probably a good compromise.

Yeah I'd noticed your squats had stayed at the same weight for a while. I think I'm getting on the tiny gains bandwagon too. If I can push my squat by 2kg a week that's potentially 100kg over the course of a year (lol). Increasing my work capacity now will have massive benefits on the other end though so happy to take more time and spread the load. I'm really warming to the idea though. I also like that I can still test my 1RM every once in a while anyway if I feel the need for an ego boost.

+200kg gains in 2017...  :ninja:

great post!



08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.


nice! you going to track your aerobic work on strava by any chance? It'll make it more fun IMHO, running data is fun & you'll be able to track your progress real nice on there.

by gymnastics stuff, I assume you mean ACTUAL gymnastics stuff? You're already doing calisthenics stuff.. will you do that at a facility or at your home?

Also as far as aerobic work and legs goes.. initially you will probably feel it interfere, especially after a 60 minute run (once you work up to that). But really, after a few weeks of consistently working through any fatigue, you should adapt. I've always believed that; and experienced it, look at yesterday vs today's training for example (18 mile run yesterday, very strong high rep heavy lifting today). I think alot of the preconceptions we are fed make us think "we'll always feel bad after long cardio". But really, it isn't the case. I feel bad IMMEDIATELY after long cardio, and until I sleep.. but after I wakeup, i'm fine. Just need to to know you'll be fine if you just stick with it.

Cardio + Lifting + Calisthenics/Gymnastics + Prehab/Movement + Stretching/Recovery covers alot.

word!!
Title: Re: Two Hands Two Feet
Post by: Coges on January 09, 2017, 03:16:45 am
08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.


nice! you going to track your aerobic work on strava by any chance? It'll make it more fun IMHO, running data is fun & you'll be able to track your progress real nice on there.

by gymnastics stuff, I assume you mean ACTUAL gymnastics stuff? You're already doing calisthenics stuff.. will you do that at a facility or at your home?

Also as far as aerobic work and legs goes.. initially you will probably feel it interfere, especially after a 60 minute run (once you work up to that). But really, after a few weeks of consistently working through any fatigue, you should adapt. I've always believed that; and experienced it, look at yesterday vs today's training for example (18 mile run yesterday, very strong high rep heavy lifting today). I think alot of the preconceptions we are fed make us think "we'll always feel bad after long cardio". But really, it isn't the case. I feel bad IMMEDIATELY after long cardio, and until I sleep.. but after I wakeup, i'm fine. Just need to to know you'll be fine if you just stick with it.

Cardio + Lifting + Calisthenics/Gymnastics + Prehab/Movement + Stretching/Recovery covers alot.

word!!

200kg no problemo  :P

Yes to the tracking. Just did a 3k run and once I figure out how I'll get it on strava. And yeah I think you're right. It's been this massive preconceived idea that cardio wrecks you. Reading a Joel Jamieson book last night and apparently a lot of the initial studies used cardio in excess of 90 minutes to show detrimental effects to lifting. His advice if you're doing it straight after lifting is to limit it to less than 45 mins. Nothing wrong with more on different days though. Also, I've come across Ross Edgley. Not sure if just genetic freak or not but check him out. He is running 30 marathons in 30 days (on a Bulldog self propelled treadmill), can bench 180, squats 200+, does muscle ups with 25kgs attached and did a sprint tri with a 45kg tree branch attached to his back. An absolute beast but also fit as fuck. 



With regards to the gymnastics thing I should clarify it's more gymnastics strength training and not actual gymnastics training. I do want to get into a facility at some stage for some basic level coaching but my training is more on the strength level side. Front lever, handstand, one arm chin, muscle up, etc.

Yeah I'm actually liking where my training is headed. I think it's going in the right direction and I'm happy with it so far.
Title: Re: Two Hands Two Feet
Post by: Coges on January 09, 2017, 03:22:59 am
09/01/17 - 6pm

3.33km run in 19.54. Average pace 5.58 min/km.

Don't have a heart rate monitor yet and wanted to stay pretty low so aimed for 6min/km. Seemed to go pretty well. Also noticed that after yesterday's squats that I felt my glutes and hams doing most of the work. This was cool. Also noticed that I run much better when I have active feet and ankles. When I actively prepare them for the stride as opposed to just running my pace was better for the same effort and there was no collapsing. Was a pretty cool feeling. So far the cardio is off to a good start.
Title: Re: Two Hands Two Feet
Post by: Leonel on January 09, 2017, 09:36:56 am
Damn this guy is sick... like wtf a treeathlon and 30 marathons in 30 days?!! He's definitely very muscular for doing a lot of endurance training. 
Title: Re: Two Hands Two Feet
Post by: Coges on January 09, 2017, 05:25:36 pm
Damn this guy is sick... like wtf a treeathlon and 30 marathons in 30 days?!! He's definitely very muscular for doing a lot of endurance training.

Yeah it's unbelievable. I immediately thought he's on the gear which he has stated categorically that he isn't but he was also an elite swimmer and a team GB water polo player so obviously has a good background.
Title: Re: Two Hands Two Feet
Post by: Coges on January 10, 2017, 07:31:26 pm
10/01/17 – 8.30pm
Bw - 88.9 (lightest in ages)

Shoulder & Scap preparation

Incline Bench- bar x 10, 40 x 5, 50 x 3, 60 x 6, 55 x 8, 50 x 10
Chins- bw x 5, +5 x 3, +10 x 4, +5 x 5, bw x 6

Red Band Tricep Pushdown x 15, 15
BB Curl- Bar x 15, 15

Worked on the following stretches for around 10 mins each
Tailor pose, hip flexor & standing bent leg pike

Didn’t have a great deal of time or energy so couldn’t fit in as much as I wanted for BAS day. Will get the rest of the workout in during my SAS day tomorrow.
Title: Re: Two Hands Two Feet
Post by: adarqui on January 11, 2017, 01:54:01 am
08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.


nice! you going to track your aerobic work on strava by any chance? It'll make it more fun IMHO, running data is fun & you'll be able to track your progress real nice on there.

by gymnastics stuff, I assume you mean ACTUAL gymnastics stuff? You're already doing calisthenics stuff.. will you do that at a facility or at your home?

Also as far as aerobic work and legs goes.. initially you will probably feel it interfere, especially after a 60 minute run (once you work up to that). But really, after a few weeks of consistently working through any fatigue, you should adapt. I've always believed that; and experienced it, look at yesterday vs today's training for example (18 mile run yesterday, very strong high rep heavy lifting today). I think alot of the preconceptions we are fed make us think "we'll always feel bad after long cardio". But really, it isn't the case. I feel bad IMMEDIATELY after long cardio, and until I sleep.. but after I wakeup, i'm fine. Just need to to know you'll be fine if you just stick with it.

Cardio + Lifting + Calisthenics/Gymnastics + Prehab/Movement + Stretching/Recovery covers alot.

word!!

200kg no problemo  :P

Yes to the tracking. Just did a 3k run and once I figure out how I'll get it on strava. And yeah I think you're right. It's been this massive preconceived idea that cardio wrecks you. Reading a Joel Jamieson book last night and apparently a lot of the initial studies used cardio in excess of 90 minutes to show detrimental effects to lifting. His advice if you're doing it straight after lifting is to limit it to less than 45 mins. Nothing wrong with more on different days though. Also, I've come across Ross Edgley. Not sure if just genetic freak or not but check him out. He is running 30 marathons in 30 days (on a Bulldog self propelled treadmill), can bench 180, squats 200+, does muscle ups with 25kgs attached and did a sprint tri with a 45kg tree branch attached to his back. An absolute beast but also fit as fuck. 



With regards to the gymnastics thing I should clarify it's more gymnastics strength training and not actual gymnastics training. I do want to get into a facility at some stage for some basic level coaching but my training is more on the strength level side. Front lever, handstand, one arm chin, muscle up, etc.

Yeah I'm actually liking where my training is headed. I think it's going in the right direction and I'm happy with it so far.

that guy is a freak wtf?

He might also be on strava, though not actively using it I don't think.

For strava you can use their phone app. Or for a garmin watch, you can use their garmin connect integration. It'll automatically sync to strava once it's synced to garmin connect:

https://www.dcrainmaker.com/2014/08/automatic-mapmyfitness-endomondo.html
Title: Re: Two Hands Two Feet
Post by: adarqui on January 11, 2017, 01:59:58 am
Damn this guy is sick... like wtf a treeathlon and 30 marathons in 30 days?!! He's definitely very muscular for doing a lot of endurance training.

30 marathons in 30 days..... on a TREADMILL (self propelled, but still.. same spots for 26.2 miles).  :wowthatwasnutswtf: :ninja:

speaking about mastering monotony, 30 marathons in 30 days on a treadmill would make you a grandmaster of monotony.

Surprised I couldn't find him on athlinks.com (usually has data on people for official races).

I personally would like to get back to being able to run 20+ miles every run (during my aerobic buildup/strength phase i'm on).. so theoretically I could try to do 15 marathons in 30 days, once I get back to that level. I'm forcing myself not to run on consecutive days (to recover better and push myself harder) now that i'm doing long runs. Would be cool.. One of my goals is to be able to hit 80 miles in a week on 4 runs: sun (20), tues (20), thurs (20), sat (20).
Title: Re: Two Hands Two Feet
Post by: Leonel on January 11, 2017, 06:35:48 am
Besides the fact that I would physically not be able to even complete 1 marathon let alone 30 in 30 days... my mind couldn't handle the boredom of running marathons on a treadmil. That's some high level zen shit right there.
Title: Re: Two Hands Two Feet
Post by: Coges on January 11, 2017, 06:02:41 pm
Damn this guy is sick... like wtf a treeathlon and 30 marathons in 30 days?!! He's definitely very muscular for doing a lot of endurance training.

30 marathons in 30 days..... on a TREADMILL (self propelled, but still.. same spots for 26.2 miles).  :wowthatwasnutswtf: :ninja:

speaking about mastering monotony, 30 marathons in 30 days on a treadmill would make you a grandmaster of monotony.

Surprised I couldn't find him on athlinks.com (usually has data on people for official races).

I personally would like to get back to being able to run 20+ miles every run (during my aerobic buildup/strength phase i'm on).. so theoretically I could try to do 15 marathons in 30 days, once I get back to that level. I'm forcing myself not to run on consecutive days (to recover better and push myself harder) now that i'm doing long runs. Would be cool.. One of my goals is to be able to hit 80 miles in a week on 4 runs: sun (20), tues (20), thurs (20), sat (20).

Damn 80 miles in a week. That's huge mileage. How does that go with stress on the body?
I'd just love to be able to do a sub 20 5k, sub 45 10k while squatting and pulling double bw. lol.

Yeah I don't think you'll find him on those sites. From what I understand after listening to a few interviews he pretty much does these type of events as stunts to raise money for charity and to raise his profile.
Title: Re: Two Hands Two Feet
Post by: Coges on January 11, 2017, 06:03:08 pm
Besides the fact that I would physically not be able to even complete 1 marathon let alone 30 in 30 days... my mind couldn't handle the boredom of running marathons on a treadmil. That's some high level zen shit right there.

Agreed. Pretty sure he's watching movies while he does it though so it might not be too bad.
Title: Re: Two Hands Two Feet
Post by: Coges on January 11, 2017, 07:49:27 pm
11/01/2017- 7.30pm
Bw- 89ish

Scap prep, wrist prep & bodyline drills (need to do these bodyline drills daily)

Circuit x 5
Handstand kick up x 5
Tuck front lever x 5s
Planche lean x 5-10s

Circuit x 4
Chin up ecc x 20-30s
Ring dip ecc x 15-20s
Cuban rotation- 10kg x 5

Had some really good moments this workout. The tuck FL is really hit and miss but one set felt perfect and was almost in an advanced tuck position. Same with the handstands. On two different sets I kicked up to the wall but was able to hold a 3-4s freestanding handstand prior to hitting the wall. Good motivation to keep this work going.
Title: Re: Two Hands Two Feet
Post by: Coges on January 12, 2017, 01:01:35 am
Putting a rough guideline here for my training going forward:

Day 1- Bent Arm Strength-
Incline Press/OHP  RPT  (alternating each workout)
Weighted Chins  RPT
Chin Ecc, Dip Ecc, Cuban Rotation (till I can consistently hit 30s ecc for both)
Resilience work-
Bi/Tri/Shoulder pump work

Day 2- Straight Arm Strength-
Wrist, shoulder, scap preparation
Bodyline Drills
Handstand (either chest to wall or kick ups- add in max holds too)
Front Lever & Planche progression
L-sit/hanging leg raise progression

Day 3- Leg Day-
Jumps
Back Squat/Deadlift (alternating- yeah I know DL is back too but whatever)
Single Leg Exercise (lunge, BSS)
Glute finisher (these need some attention)

Day 4- Active Rest Day-
Run/Swim/etc (LISS)
Will also include HICT (high intensity continuous training). Super interesting concept developed by Joel Jamieson. Can throw this in on active rest or any other day really.

2 days of dedicated stretching per week with daily limbering and SMR work.

Rinse. Repeat.

So it’s an 8 day training cycle and the first block will be 8 cycles. The plan is to work my way up through the intensities once a decent aerobic base has been built and continue to grow my work capacity.

Goals- First 8 week block-
Squat 90 x 4 – 130 x 4
Deadlift 120 x 5 – 160 x 5
Incline Press 60 x 6 – 80 x 6
OHP???
Weighted Chins +10 x 4 – +25 x 4
Dips- consistent, pain free reps at bodyweight.
Most of these are just regaining lost strength which I’m assuming will be mostly neural and should come back fairly easily, or at least has done so in the past.
No huge goals for the GST stuff. Just training them consistently and not caring too much about progress. I would suggest that as my bodyline drills progress and my core gets stronger along with scap strength this will be a huge benefit in itself.

As far as work capacity and cardio goes it’s the same consistent approach. The goal of the first block is to build my aerobic base. I would like to comfortably run 5k in around 25 and maybe push for a closer to 20m time depending on my adaptation but neither of these really matter. It will be in the 2nd block that I will look to increase my times significantly with some higher intensity work added in. I do have a massive hill that I want to run once every couple of weeks especially given its summer and I can take advantage some sunshine.

When I write it out like that it looks fairly intensive but doesn’t feel so when I’m doing it. I do still want to train establish an AM training routine including some meditation, training and work before the world starts but I’m sleeping like a log right through now and struggling to get out of bed anyway.

Hope that actually made sense.
Title: Re: Two Hands Two Feet
Post by: Coges on January 12, 2017, 05:43:24 pm
12/01/17- 7pm

Quick warm up. Was super hot and I felt ready to go pretty quickly. 

RDL- bar x 10, 60 x 5
Deadlift- 80 x 5, 100 x 5, 120 x 5

BSS- bw x 10, 10
Focused on really feeling this movement. I felt it through the left leg far more consistently than the right. Don’t know if this is due to the trailing leg or working leg yet. Not going to load these too much too soon.

Glute Finisher Circuit-
Backwards lateral band walks x 30 x 30
Banded glute bridge x 30, 30

Had a few beers PWO with dinner and was a really relaxing night.
Title: Re: Two Hands Two Feet
Post by: LBSS on January 12, 2017, 11:14:06 pm


Had a few beers PWO with dinner and was a really relaxing night.

+1 for this. i had a few friends over last night to play a game and drink some wine. relaxation is good.
Title: Re: Two Hands Two Feet
Post by: Coges on January 14, 2017, 06:32:18 am


Had a few beers PWO with dinner and was a really relaxing night.

+1 for this. i had a few friends over last night to play a game and drink some wine. relaxation is good.

Hell yeah. There's a lot to be said for those benefits of alcohol (not abused obviously).
Title: Re: Two Hands Two Feet
Post by: Coges on January 14, 2017, 06:43:49 am
13/01/17

250m swim. Went in expecting to do more but struggled to keep HR low as I was struggling with breathing mechanics. It's a hard one to be able to swim slow enough to keep HR down and manage breathing. A few of the laps almost ended up feeling like sprints. All good though. Will swim again next week and go for 500. Working up to 2k while keeping HR decent would be great.

14/01/2017- 6.30pm

Shoulder & scap prep, int/ext rotation

Incline Bench-
bar x 10, 40 x 5, 50 x 3, 62.5 x 6, 57.5 x 8, 52.5 x 10

Weighted Chins-
bw x 5, +5 x 3, +12.5 x 4, +7.5 x 5, +2.5 x 5

Circuit- 3x through
Chin ecc max time
Ring Dips ecc max time
Cuban rotations- 10kg x 5

Circuit- 2x through
BB Curl x 10 (bar only)
Red bank tricep push down
Banded standing reverse fly

Interspersed the workout with hip flexor stretches and some PVC pipe action on the calves. Absolutely smashed my left knee on the door frame afterwards though which is a bitch. Hurts like hell.

Felt pretty good. Incline bench and chins felt strong. Really taking it easy on the dips which are coming along nicely. Will incorporate some concentric reps in shortly and see how I progress from there. Once I have completed this 8 week block, and provided dips are still pain free, I will move them to the primary exercise on BAS day.

Title: Re: Two Hands Two Feet
Post by: Coges on January 16, 2017, 05:05:26 am
Didn't train yesterday so double session today. My wife did the Two Bays Trail run in Vic. Where she once took me for an ill-fated bike ride/run. She's been struggling a bit since the half iron but pretty much smashed it in 3:02 which was around 6.30/km pace. We had burgers and beers when she got home hence no training.   

16/01/17 - 4.30pm

Scap & shoulder prep, wrist prep
Bodyline drills- getting better here

Circuit x 3
CTW handstand x 20s
Tuck Front Lever x 5s
Planche Lean x 5s

Squats-
bw x 10, 60 x 5, 80 x 5, 90 x 3, 100 x 5 (was meant to do 95- forgot- 100 was pretty easy though)

Ended with some good piriformis/HF stretches and some front splits. Given it was 31 degrees here I got pretty low. Going to be 38 here tomorrow. Might have to try again or work the pancake some.

Title: Re: Two Hands Two Feet
Post by: Coges on January 18, 2017, 02:14:29 am
18/1/17- 5pm

Shoulder & scap prep
(hip flexor & piriformis stretching and quad rolling during rest breaks)

A1) OHP-
Bar x 10, 30 x 5, 37.5 x 3
45 x 4, 40 x 5, 35 x 8

A2) Parallel Bent Row-
bar x 10, 30 x 10, 37.5 x 10, 45 x 10, 40 x 10, 35 x 10

Circuit x 4-
Ring Dip Ecc
Chin ecc
Cuban Rotation - 10kg x 5

Good session. OHP is weak as but the movement felt good and the shoulder felt good. Rows were light but am trying to feel the movement more than anything. I've noticed that as well as my left scap issues my left glute is less awake than the right. Connection?

Dips were awesome. Great tension throughout the entire rep and was able to end with my hands in my arm pits for the first time in forever (you can tell how old my daughter is when I thought of Frozen upon writing those words). Cubans were good too. Put a mirror there to get some feedback and my right arm was a little lower and forward of my body. Fixed this and the movement went great.

Overall good session. Time to eat and then the first ball game for the year in 2 hours.
Title: Re: Two Hands Two Feet
Post by: Coges on January 18, 2017, 05:19:48 pm
Ball game went well lat night. First on court run and first time jumping for around 6 weeks I think. We won by 8 so that always helps. Pretty sore this morning but it's all upper back and hips which is ok. Knees came out fine.
Title: Re: Two Hands Two Feet
Post by: Coges on January 19, 2017, 06:42:02 pm
Went for a run with the wife yesterday. Strange way to celebrate our 11 year wedding anniversary but we went for Vietnamese and beers afterwards which was cool.

https://www.strava.com/activities/836720100

Body is pretty much sore all over right now. It's doms like soreness and not injury like so that's ok. May or may not rest today but will definitely push legs out till tomorrow.
Title: Re: Two Hands Two Feet
Post by: LBSS on January 19, 2017, 10:35:15 pm
Went for a run with the wife yesterday. Strange way to celebrate our 11 year wedding anniversary but we went for Vietnamese and beers afterwards which was cool.

https://www.strava.com/activities/836720100

Body is pretty much sore all over right now. It's doms like soreness and not injury like so that's ok. May or may not rest today but will definitely push legs out till tomorrow.

 :personal-record: :lololol: :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on January 19, 2017, 10:46:51 pm
Went for a run with the wife yesterday. Strange way to celebrate our 11 year wedding anniversary but we went for Vietnamese and beers afterwards which was cool.

https://www.strava.com/activities/836720100

Body is pretty much sore all over right now. It's doms like soreness and not injury like so that's ok. May or may not rest today but will definitely push legs out till tomorrow.

 :personal-record: :lololol: :highfive:

Lol. Thanks mate. If I'm consistent and put the work in I might just break this one again next year.
Title: Re: Two Hands Two Feet
Post by: LBSS on January 19, 2017, 11:31:53 pm
give it ten more years and you can sit out the dance with your dearest of dears. my parents' 21st anniversary was my freshman year of college and i somehow found this poem in the pre-everything-on-the-internet years and sent it to them in a card from school. remains the only good anniversary gift i've ever given them, lol: https://travelingpoet.net/2016/11/09/the-anniversary-by-ogden-nash/
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2017, 01:01:01 am
That's a cool poem. I've never given my parents an anniversary present of note. Not sure I've ever actually given them a present actually.
Title: Re: Two Hands Two Feet
Post by: Coges on January 21, 2017, 06:56:45 am
Didn't train yesterday so again a double up today. Not an actual double up though as the volume was down.

Scap and shoulder prep
Wrist prep & bodyline drills

Circuit x 5
Handstand entries x 5
Tuck FL x 5s (had these a little inverted -15-20 degrees- and was able to get serious lat activation going on)
Planche lean x 5s

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 1
belted- 110 x 4, 100 x 7, 7

Squats were excellent. Was meant to go to 105 but 80 felt super quick and 100 was pretty easy too. Threw the belt on and will do so for work sets again. After the ball game and running this week the legs were super well recovered so I'm feeling good about this.

Have been thinking on my nutrition and have been hovering around 89-90 the last few weeks. I'm going to eat for performance rather than just under and around maintenance and see where I land after a few weeks. I have a sneaking suspicion I will end up around the same but with some fat loss so here goes.
Title: Re: Two Hands Two Feet
Post by: Coges on January 22, 2017, 08:18:25 pm
So...just bought this:

http://www.australianstrengthcoach.com/ebooks/

Couldn't resist as it's reduced to $10. Comes with a 12 week program and access to a heap of instructional videos. Not sure I'll change my program yet but am interested to give this a run at some stage.
Title: Re: Two Hands Two Feet
Post by: Coges on January 23, 2017, 06:16:06 pm
23/01/17- 5pm
BW- 90.4

Scap & Shoulder prep

Incline Press-
bar x 10, 40 x 5, 50 x 3, 60 x 1
65 x 6, 60 x 8, 55 x 10

Chins-
bw x 5, +5 x 3, +10 x 2
+15 x 3, +10 x 3, +5 x 3

Circuit x 5
Chin ecc
Ring Dip ecc
Cuban Rotation- 10kg x 10

Black band reverse flyes x 20, 20
Red band pull aparts- x 15, 15

Decent session. Incline bench strength felt good. Was optimistic on going up in weight on the chins though, especially with the subsequent sets. Will keep that weight for the next session.

Going to drop the chin up ecc and focus on clean bw reps- target of 25 total initially. Going to go for reps on dips too albeit lower and will end with some ecc if necessary to get the work in.
Title: Re: Two Hands Two Feet
Post by: adarqui on January 24, 2017, 02:54:50 am
Went for a run with the wife yesterday. Strange way to celebrate our 11 year wedding anniversary but we went for Vietnamese and beers afterwards which was cool.

that's pretty cool!!


Quote
https://www.strava.com/activities/836720100

Body is pretty much sore all over right now. It's doms like soreness and not injury like so that's ok. May or may not rest today but will definitely push legs out till tomorrow.

nice!
Title: Re: Two Hands Two Feet
Post by: Mikey on January 24, 2017, 04:16:07 am
25 chin ups in a row or 25 chin ups spread across multiple sets?
Title: Re: Two Hands Two Feet
Post by: Coges on January 24, 2017, 06:08:58 am
25 chin ups in a row or 25 chin ups spread across multiple sets?

Haha. 25 across multiple sets. 25 should be achievable in 4-5 sets. Next from there is 50. Would love to get 10 reps in 1 set though.
Title: Re: Two Hands Two Feet
Post by: Coges on January 25, 2017, 12:29:12 am
24/01/17 - 5pm
BW- 89.9

SAS Day

Shoulder & Scap prep
Wrist prep & bodyline drills (expanded bodyline to around 5mins total)

Circuit 1- x 4
CTW handstand x 20s
False grip hang x 10s

Circuit 2- x 4
Tuck FL x 5s
Planche lean x 5-10s

Hanging knee raise- 2x8

Ring push up support- x 30s x 2

25/01/17- 12.30pm
BW- 89.9

quick warm up & stretch

Hang power clean-
bar x 5, 40 x 3, 50 x 3, 60 x 3

Squat-
60 x 5, 80 x 5, 100 x 3,
belted- 120 x 1

Deadlift-
60 x 5, 80 x 5, 100 x 3, 120 x 1, 130 x 1, 140 x 1

Two pretty good days of training. Still kind of have no idea if I'm doing the SAS thing right but my body is liking this combination. I'm visibly bigger around the chest, shoulder and upper back and leaner around the mid section.

Squats felt quick and easy. 120 probably didn't require a belt but I'll still use it for top sets. The 120 was quick though. Deadlifts weren't too bad. 140 was a slow one but I haven't deadlifted much lately so it's no wonder. Need to get back to that comfortable 160-170 range and take it forward from there.

Skipping ball this week but have agreed to fill in for my brother in law's mixed netball team so this should be interesting. Expecting to hear plenty of "obstruction GS" tonight lol
Title: Re: Two Hands Two Feet
Post by: Coges on January 28, 2017, 01:54:38 am
25/01/16- 6pm

Mixed netball game. Lol. Forgot how bitchy men can be. Almost worse than the girls on the other team that were threatening to punch another girls face in. #goodtimes
Surprisingly good run though. Netball is so much quicker than basketball with less rest. Sweating bullets and on the go for 40 mins with minimal rest. Knees pulled up pretty shit but can't decide if it was all the lateral movement or the shoes I was wearing. Cleared up in a day so it's not too bad.

28/01/16-  4pm

scap and shoulder prep

OHP-
bar x 10, 30 x 5, 40 x 3,
47.5 x 4, 40 x 6, 35 x 8

BB Rows (parallel)
5 x 10 @45

Chins-
bw x 5, 5, 5, 5, 4 (24 reps)

Ring Dips-
bw x 3, 3, 3, 3, 3 (12 reps)

Red band tricep push downs x 40 reps
BB curl (bar only) x 40 reps

First time doing dips in a long, long time. Felt solid. ROM was good. Will try to add a rep each session and build towards 5 reps before adding weight.

Haven't been diligent with my stretching lately though and am noticing the difference. Fixing this ASAP.
Title: Re: Two Hands Two Feet
Post by: Coges on January 30, 2017, 06:22:33 pm
29/01/17

Spent just over an hour exploring various stretches. Body feels tight in areas that it shouldn't but I got some decent relief through this session. It has occurred to me that I am getting caught in that same old trap. Spending plenty of time in the gym but not moving enough or doing the things that are likely to make me athletic. Food for thought and will add/remove some elements in the next few weeks.

Also, have eaten my way through the last few days. Kind of fun but noticing those same old pains when I over-consume sugary foods. Did get a chance to catch up on movies though. Watched Trolls with the kids which is a great movie. Love the music and I see it becoming a favourite of my daughter. Re-watched Fong Sai Yuk for probably the 30th or 40th time. Jet Li movies really never get old for me. Then watched Stephen Chow's Journey to the West. Not too bad but prefer his movies when he is actually in them. Did have some laugh out loud moments though.   

30/01/17- 6.30pm


1 hour of foam rolling earlier in the day.

Warm up-
Ido's squat clinic 2, banded ankle dorsiflexion, banded hip flexor,

Some moderate intensity jumps- some VJ and 1 step jumps. Around 20" which wasn't too bad considering I am not jumping a great deal these days.

Squat-
bar x 10, 60 x 5, 80 x 5, 100 x 3
belted- 115 x 4
(no back off sets due to left knee pain)

Single Leg DL to Press
15 x 6, 6, 6 (each side)

Pull throughs (purple band)
x 10, 10

Weird session. Legs felt great going in but not so great after the top set of squats. Going to assume it's the lack of attention to my body the last week or so plus the shit I've been eating. Will get back on it and potentially pencil in a massage later in the week. This is my 4th week so will deload next week. I think I'm due. May just deload legs and leave upper going as I don't seem to have the same issues there.

Watched Once upon a time in Shanghai last night. Predictable story line but good action and nice cinematography. I used to watch a heap of HK movies and haven't done so much in the last few years. Have realised how much I miss them. They more often than not have silly story lines and missing links but that's part of the appeal.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 01, 2017, 04:31:55 pm
corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/
Title: Re: Two Hands Two Feet
Post by: Coges on February 01, 2017, 07:49:29 pm
corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

Kind of agree. For me I think the input of stretching/corrective work has not been the same as the input of squatting/etc so I probably can't expect the same retention of gains. Especially in the last few years.

Having said all that I do have retained flexibility gains in my legs from years of doing martial arts but it's the daily stiffness/soreness that gets in the way. I'm moving towards a morning ritual of mobility/limbering/exploring my ROM to gradually get this stuff back.I used to do the Kurz dynamic stretches every day. Takes like 5 mins and I found the results hung around for most of the day. Still don't know why I stop these things that seem to be working for me.
Title: Re: Two Hands Two Feet
Post by: Coges on February 01, 2017, 07:59:54 pm
Played ball last night. We won but more importantly I felt great and bouncy going into the game. A few light pre-game dunks off 1 foot help that too. Tried a couple of 2 but just couldn't grip the ball well enough to land it. Funny how the body was feeling so average earlier in the week and this happens. Pulled up really well from the game. I was going to deload next week but given I have only lifted once this week I'll get another upper session in and maybe call this week the deload. Will see how the body feels on Sunday and call it from there.

Super excited as I'm trying out my first MMA class tonight and then BJJ tomorrow night at the same school. I've done plenty of martial arts so not too intimidated but will still be interesting going to a new school. The MMA is called Tactical MMA and is more MMA style training with a focus on self defense as well. Can't wait.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 02, 2017, 02:11:51 am
foam rolling never had any noticeable effect for me except being uncomfortable.
Title: Re: Two Hands Two Feet
Post by: Coges on February 02, 2017, 07:40:51 pm
foam rolling never had any noticeable effect for me except being uncomfortable.

I find sometimes it's great and really frees me up and other times nothing. I'm tending towards more dynamic moving work but it's still differs from day to day what will actually work.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 03, 2017, 05:04:02 am
corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

Kind of agree. For me I think the input of stretching/corrective work has not been the same as the input of squatting/etc so I probably can't expect the same retention of gains. Especially in the last few years.

Having said all that I do have retained flexibility gains in my legs from years of doing martial arts but it's the daily stiffness/soreness that gets in the way. I'm moving towards a morning ritual of mobility/limbering/exploring my ROM to gradually get this stuff back.I used to do the Kurz dynamic stretches every day. Takes like 5 mins and I found the results hung around for most of the day. Still don't know why I stop these things that seem to be working for me.

I remember when I was doing martial arts as a kid .. out of nowhere I lost all of my flexibility, when I was like ~12 or something. Like literally the next day, I couldn't get into various stretch positions. My dad is super inflexible.. He also remembers how I just "flipped the stiff switch". I'm definitely more flexible than him though, because i've worked on it somewhat over the years.

That's cool about the kurz stretches/5 minutes.

And ya it's weird how the corrective stuff always gets sidelined.. it really makes no sense. You have to trick your mind into making it more important than lifting/performance training etc.. With me though, i've done that several times and end up getting hurt from mobility/flexibility training. I'm at the point again where i feel like never stretching again. HEH.



Played ball last night. We won but more importantly I felt great and bouncy going into the game. A few light pre-game dunks off 1 foot help that too. Tried a couple of 2 but just couldn't grip the ball well enough to land it. Funny how the body was feeling so average earlier in the week and this happens. Pulled up really well from the game. I was going to deload next week but given I have only lifted once this week I'll get another upper session in and maybe call this week the deload. Will see how the body feels on Sunday and call it from there.

Super excited as I'm trying out my first MMA class tonight and then BJJ tomorrow night at the same school. I've done plenty of martial arts so not too intimidated but will still be interesting going to a new school. The MMA is called Tactical MMA and is more MMA style training with a focus on self defense as well. Can't wait.

ooooo sick!!

curious to see how that went.. i imagine it was exciting/fun.



foam rolling never had any noticeable effect for me except being uncomfortable.

it's weird.. I have a similar experience with stretching & foam rolling, but foam rolling has proven to be on average much more useless (for me). Sometimes it makes me feel amazing, and I feel so springy, sometimes there's no effect, and sometimes it makes me perform worse/like crap.

I remember a few jump sessions where I just felt amazing after foam rolling.. I can distinctly remember how great I felt. I've had similar situations with stretching (especially with stretching+running). But, i've had far more negative experiences with both. I've also injured myself several times stretching. What's odd to me, is how I can stretch and feel great .. then out of nowhere, doing the same stretches, I get wrecked. I guess everything can eventually be lumped into that scenario though; just things falling apart out of nowhere. Static stretching my quads seems fine, but calves/hamstrings can tweak hard out of nowhere - when doing static.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on February 06, 2017, 09:13:13 pm
^^^ it seems to be that whole strength in any range of motion thing. I've been super flexible and weak and kind of flexible and kind of strong and when the body is comfortable with a ROM it's flexible and it's easy. I'm going to try a few new things out over the next few weeks and will report back on how I find them.
Title: Re: Two Hands Two Feet
Post by: Coges on February 06, 2017, 09:19:52 pm
Did the MMA class last week. Was a well run class and had a lot of fun. It's also a lot of stuff that I've done before which is not a bad thing but not quite what I'm looking for. Lots of kicking and punching in combos with some good tips that I hadn't come across before. Really though, I am more interested in BJJ for my own training. I like the idea of being able to train BJJ and Hapkido alongside each other and think there's a great synergy between the two if trained properly.

I was due to try the BJJ class the next night but didn't end up making it. My wife came off her bike going about 40km/h on the morning I did the MMA class. There was a large rock (melon sized) that she didn't see and ended up riding straight into it. She was super lucky and didn't hit her head or upper body but her knees and left hip was pretty banged up. Her bike came off okay but could be pretty exxy to repair. Obviously the main thing is that she is okay. She's pissed at the injuries but glad they weren't any worse.

So last week kind of ended up being my deload anyway. Not the way I wanted it to and certainly not enough activity for my liking but what can you do. Back into it this week.
Title: Re: Two Hands Two Feet
Post by: Coges on February 07, 2017, 05:14:38 pm
07/02/17- 8pm
bw- 90.7
Calves, feet, quads and hips super tight

Shoulder prep
Bodyline drills- hollow body into plank variations

A1) Chins- bw x 3, 3, 3, 3
A2) Ring Dips- bw x 3, 3, 3, 3

B1) Klokov press- 20kg x 10, 10
B2) Purple band ab crunch x 10, 10
B3) Cuban Rotation- 10kg x 10, 10

Had 30 mins to get something in and didn't want to miss again. Feeling good and back on track. Will do lower volume this week and back to normal next.
Title: Re: Two Hands Two Feet
Post by: Coges on February 08, 2017, 07:51:20 pm
What a night. Did my first BJJ class in 36+ degree heat. Lucky for me it was no gi training but I was still sweating bullets by the end of the class. I drank at least 3 litres of water during and before the class and was still dehydrated after. First 45 minutes was rolling for 5 min periods changing partners each time. Then for the last 15 mins it was a Q&A with some instructional thrown in. Pretty good class and I will definitely be back. Have a pretty sore right groin which is mainly from a massive Fijian dude in my guard putting pressure on my hips. Training at this place http://www.evolvedojo.com/ they do both martial arts and strength/fitness training. Very cool facility and super nice people. It also helps that the head instructor has solid credentials.

Then I played ball at 10pm. Aside from being ridiculously late and tired it was a pretty shit game. Game was tied with 1 second left and we ended up losing by three when one of their guys was fouled on the final buzzer but the refs pretty much ruined the game with bad calls. I played ok for being so tired but had zero spring in the legs. Won't be doubling up too much in the future. Was good for the run but I'm wrecked now.
Title: Re: Two Hands Two Feet
Post by: Coges on February 09, 2017, 06:13:54 pm
Have certainly strained something in my right groin. Only notice it when I anteriorly tilt my pelvis and everything else is fine. Was due to squat tonight but will push that to tomorrow and do an upper session instead.
Title: Re: Two Hands Two Feet
Post by: Coges on February 13, 2017, 07:52:56 pm
10/02/2017
Scap and shoulder prep
Bodyline Drills

Incline bench-
Bar x 10, 40 x 5, 50 x 3, 60 x 1
70 x 4, 60 x 10, 50 x 12

Ring Dips
Bw x 5, 5, 5

Front plate raise
15 x 10, 10

First two sets of dips were to 90 degrees but not quite to the depth I have been using. Allowed more reps but I’m not sure this is a good thing or not.

11/02/2017
Ido’s squat clinic, banded hip flexor, banded ankle dorsiflexion

Squats-
Bar x 10, 60 x 5, 90 x 5, 110 x 3
120 x 4, 110 x 5 (was meant to do 2 sets of 7 but hips were not liking it)

Banded RDL (band in front for lat activation)
60 x 10, 10, 10

Purple band pull through x 10, 5 (stopped due to hip pain)

May have gone a little too far too early with the squats. Speed was good and RPE was around a 7 but I may have progressed a little too quickly again when I had not planned to. Maybe not idk. Knees were quite sore following this but that could also be a leftover from BJJ and basketball too. 

?taken-by=pretty_fly_for_a_life_guy
​[/instagram]

13/02/2017
Scap and shoulder prep

Incline bench-
Bar x 10, 40 x 8, 50 x 5, 65 x 3
75 x 3, 3

DB Row-
Warm ups (forgot the weights here)
30 x 10, 10

Ring Dips-
Bw x 3, 5

Chins-
Bw x 5, 5

Spent 10-15 mins rolling and stretching and doing some single leg work and then 15 minutes in the pancake working through various positions. Got some good elbow action on the gracilis which was interesting/super painful.

14/02/17
Kurz style dynamic stretches upon waking this morning. Legs were stiff AF and didn't really get much better. I expect some decent increases in ROM over the next few days though.

Am on day 6 of no sugar and no alcohol which is really no junk food as I am not avoiding all sugars. I had bread the other day but apart from that it’s been pretty solid. Feeling good and like shit at the same time. Mornings are hard at the moment but am glad for this change and both my wife and I are doing it which makes it that much easier. Thinking we will go all in on the no alcohol thing with maybe the occasional drink for a special occasion or something like that. I don’t really miss it which is great and strange at the same time.

Still working on the early morning thing though. Not sure if the body is simply getting used to/getting rid of stuff from my system but I am waking between 6.30 and 7 which is fine but I’m just dead tired for about the first 30 mins or so. Will see how I progress over the next week or so and fingers crossed this improves.
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2017, 05:20:16 pm
19/02/17

Have really been pushed for time and some motivation to train the last couple of weeks. Work and family life are super busy which is great but getting it all to work together is the hard part. Also got a dog (rescue greyhound) too which is taking some focus away. Got back in for a quick, family interrupted session though.

Quick warm up

A1) Sumo DL
60 x 3, 80 x 3, 100 x 3, 120 x 3

A2) Handstand entries with max free hold on each one
x 5, 5, 5, 5

Started some front lever work and was interrupted by a family visit so that was it.

Thought I'd give sumo a go for shits and giggles. Have never tried before and felt ok but 120 was pretty hard. In relation I used a normal stance to lift and re-rack 120 after the last set and 120 was much easier this way. May throw this in from time to time just for a change up.
Title: Re: Two Hands Two Feet
Post by: Coges on February 20, 2017, 05:52:52 pm
20/02/2017- 9pm
bw- 91.something

BA Day 1-
Shoulder and scap prep- some ext rotations thrown in

Incline Bench-
bar x 10, 40 x 8, 60 x 5, 70 x 1
77.5 x 2, 2, 2

DB Row-
5 x 10, 15 x 8, 25 x 8, 35 x 5
40 x 5, 5, 5

Falling into the same old trap of doing less work. I was in and out in around 40 mins. Probably had the time to do some dips and chins but not the energy, especially after a full day of eating. Either way, bench felt good and this is pretty much PR territory for me so I'll take it. Did HF stretches between sets of bench too.

21/02/17

Nothing like some morning Shi Da Pan to wake the body up. My morning routine is getting better. Out of bed earlier and straight into some kind of activity.

Went through Shi Da Pan 1-6 with 20 reps each way on 1 and then 10 for 2-5. Followed that with some bridge entries just to gauge my current level. Not too bad actually. All up about 15 mins. Hams and hips super tight though.

One of the reasons I love this type of stretching is that when I did it regularly I had great results and was generally loose all day with minimal tightness. As with all things I got excited by the shiny new idea and moved on. Funny though that back then I thought it was "dynamic" stretching when in reality it was very much ballistic but still rather controlled.

FYI
https://www.youtube.com/playlist?list=PL1bUtCgg8VgBlqQDQYKzrevwRBkCzAuyI
 
SAS to come tonight.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 21, 2017, 01:12:38 am
cool, good reminder to do something in the morning after waking up. i don't know that i'll ever be a morning training person, but just 10-15 minutes of dynamic stretching makes a difference throughout the day.
Title: Re: Two Hands Two Feet
Post by: Coges on February 21, 2017, 06:11:13 pm
cool, good reminder to do something in the morning after waking up. i don't know that i'll ever be a morning training person, but just 10-15 minutes of dynamic stretching makes a difference throughout the day.

It does. The entire series takes probably 10 minutes all the way through. I'm still stopping to check form and the exercises but it's so easy. Did it again this morning then threw the Ido Beginners Locomotion exercises on the end followed by some HF stretches and a few minutes in the resting squat. All up it took about 25 mins total.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 22, 2017, 04:50:49 am
10/02/2017
Scap and shoulder prep
Bodyline Drills

Incline bench-
Bar x 10, 40 x 5, 50 x 3, 60 x 1
70 x 4, 60 x 10, 50 x 12

Ring Dips
Bw x 5, 5, 5

Front plate raise
15 x 10, 10

First two sets of dips were to 90 degrees but not quite to the depth I have been using. Allowed more reps but I’m not sure this is a good thing or not.

11/02/2017
Ido’s squat clinic, banded hip flexor, banded ankle dorsiflexion

Squats-
Bar x 10, 60 x 5, 90 x 5, 110 x 3
120 x 4, 110 x 5 (was meant to do 2 sets of 7 but hips were not liking it)

Banded RDL (band in front for lat activation)
60 x 10, 10, 10

Purple band pull through x 10, 5 (stopped due to hip pain)

May have gone a little too far too early with the squats. Speed was good and RPE was around a 7 but I may have progressed a little too quickly again when I had not planned to. Maybe not idk. Knees were quite sore following this but that could also be a leftover from BJJ and basketball too. 

?taken-by=pretty_fly_for_a_life_guy
​[/instagram]

13/02/2017
Scap and shoulder prep

Incline bench-
Bar x 10, 40 x 8, 50 x 5, 65 x 3
75 x 3, 3

DB Row-
Warm ups (forgot the weights here)
30 x 10, 10

Ring Dips-
Bw x 3, 5

Chins-
Bw x 5, 5

Spent 10-15 mins rolling and stretching and doing some single leg work and then 15 minutes in the pancake working through various positions. Got some good elbow action on the gracilis which was interesting/super painful.

14/02/17
Kurz style dynamic stretches upon waking this morning. Legs were stiff AF and didn't really get much better. I expect some decent increases in ROM over the next few days though.

Am on day 6 of no sugar and no alcohol which is really no junk food as I am not avoiding all sugars. I had bread the other day but apart from that it’s been pretty solid. Feeling good and like shit at the same time. Mornings are hard at the moment but am glad for this change and both my wife and I are doing it which makes it that much easier. Thinking we will go all in on the no alcohol thing with maybe the occasional drink for a special occasion or something like that. I don’t really miss it which is great and strange at the same time.

Still working on the early morning thing though. Not sure if the body is simply getting used to/getting rid of stuff from my system but I am waking between 6.30 and 7 which is fine but I’m just dead tired for about the first 30 mins or so. Will see how I progress over the next week or so and fingers crossed this improves.

"pretty_fly_for_a_life_guyYou put the bar on your back and you squat it all up..." lol'd.

great to see you getting in some squats again, but sucked reading about the knees aching/sore.



cool, good reminder to do something in the morning after waking up. i don't know that i'll ever be a morning training person, but just 10-15 minutes of dynamic stretching makes a difference throughout the day.

it sucks. i've never been able to stick to it. perhaps the longest stint (ever, in my life) was this recent running/racing one.. and now i'm back to sleeping at 5-7 AM fml.

that morning deadness feels so weird.. the difference between morning/night training to me, is incredible.
Title: Re: Two Hands Two Feet
Post by: Coges on February 22, 2017, 05:26:03 pm
Haha @adarq. I have a fairly wide variety of music on my old ipod which I use for training and I just couldn't resist this one. I'm glad someone else gets my humour.

Yeah the knee pain was pretty bad at the time but I squatted again last night and all good so far.

Title: Re: Two Hands Two Feet
Post by: Coges on February 22, 2017, 05:46:56 pm
22/02/17-
Training time- 9pm
bw- 90.2
Injuries- none
Soreness- high in left ham (underbutt area)

Warm up-
banded ankle dorsiflexion, banded hip flexor, monster walks

A)Hang Clean-
bar x 5, 40 x 5
Power Clean-
60 x 5, 80 x 1

B1)Squat-
60 x 5, 80 x 5, 100 x 3, 120 x 1,
belted- 130 x 3

B2) Tuck Front Lever- x 5s x 5

B3) Planche Lean- x 10s x 5

Pigeon stretch, HF stretch

Interesting workout. Was a late one so didn't plan to go for too long but got some good value and feedback. PC of 80kg was kind of easy which is nice. My technique is still off here though and I'll have to do some research. Had planned on doing squats at 125 for 4 but they felt so good early on. Really god my technique locked in. Feet screwed in and some nice speed. Could have potentially pushed for a 4th rep but didn't see the point in overextending.

Video'd lever and planche work. On the levers I'm getting some decent extension and I definitely felt this in the lats. Not able to hold for long but it's promising at least. Noted that on planche leans I'm letting my scaps wing which is a problem I've had for a while. Any suggestions on exercises for scap control?

On another note I have not had alcohol, refined sugar (biscuits, chocolate, ice cream, etc) or junk food (fast food, chips, etc) for over 2 weeks now. This has always been my issue and I have had unhealthy relationships with food in the past. I'm definitely noticing the difference in how I feel and how I'm looking. It's also funny how easy it has become to not have these foods. Like super easy. Even getting off the alcohol has been easy. It doesn't even register on the needs scale now. 
Title: Re: Two Hands Two Feet
Post by: LBSS on February 23, 2017, 12:31:18 am
my friend the yoga teacher has a client with a winged scapula. asked her just now. she's had some success with band-resisted scap protractions (https://www.youtube.com/watch?v=0mSAeOOaAuc) and scap presses (https://www.youtube.com/watch?v=cqr4ghqgWS4). weak serratus anterior is a contributing factor to winged scap and both of those target it.

also she obviously knows some good yoga positions for strengthening/increasing awareness and control around shoulder. specifically:
-holding plank (we did this this morning, with the cue to press the floor away from you)
-rotating through side planks
-chaturanga dandasana
-cobra
-locust
-crow and side crow
Title: Re: Two Hands Two Feet
Post by: Coges on February 23, 2017, 04:38:00 am
my friend the yoga teacher has a client with a winged scapula. asked her just now. she's had some success with band-resisted scap protractions (https://www.youtube.com/watch?v=0mSAeOOaAuc) and scap presses (https://www.youtube.com/watch?v=cqr4ghqgWS4). weak serratus anterior is a contributing factor to winged scap and both of those target it.

also she obviously knows some good yoga positions for strengthening/increasing awareness and control around shoulder. specifically:
-holding plank (we did this this morning, with the cue to press the floor away from you)
-rotating through side planks
-chaturanga dandasana
-cobra
-locust
-crow and side crow

Good stuff thanks for that mate. Will look into those.
Title: Re: Two Hands Two Feet
Post by: Coges on February 26, 2017, 08:57:48 pm
No training over the weekend. Spent about 11 hours in the garden basically doing hard labour removing trees and digging. Shoulders and hands took the brunt of the work and didn't feel like training would be of much benefit to me at that point. Back into it tonight. 
Title: Re: Two Hands Two Feet
Post by: LBSS on February 27, 2017, 01:29:29 am
No training over the weekend. Spent about 11 hours in the garden basically doing hard labour removing trees and digging. Shoulders and hands took the brunt of the work and didn't feel like training would be of much benefit to me at that point. Back into it tonight.

heavy yard work is the best shit. owning a place with a proper yard is a goal down the line for many reasons, but being able to plant and prune and chop and all that is one.
Title: Re: Two Hands Two Feet
Post by: Coges on February 27, 2017, 05:48:46 am
No training over the weekend. Spent about 11 hours in the garden basically doing hard labour removing trees and digging. Shoulders and hands took the brunt of the work and didn't feel like training would be of much benefit to me at that point. Back into it tonight.

heavy yard work is the best shit. owning a place with a proper yard is a goal down the line for many reasons, but being able to plant and prune and chop and all that is one.

It's quite a zen experience creating your own garden and then being able to sit an enjoy it is great.

I did have a few moments of sparta style kicking down half chopped trees though  :ninja:
Title: Re: Two Hands Two Feet
Post by: Coges on February 27, 2017, 05:53:20 am
27/02/17

Scap & shoulder warm up

A1) Incline Bench-
bar x 10, 40 x 5, 60 x 3, 70 x 1, 80 x 2  :personal-record:

A2) DB Row-
15 x 10, 20 x 10, 25 x 10, 35 x 8, 35 x 8

Hollow Body Plank
30s on/30s off x 4

Not too much time again tonight. Got some shi da pan stretching in this morning but my hams weren't feeling the love so I pulled the plug. Was hot as here today so flexibility is all good tonight. 80 x 2 is a PR and would have loved to do a few more sets but time caught me. Went swimming with the kids though so a nice cool off was well worth it.
Title: Re: Two Hands Two Feet
Post by: Coges on February 28, 2017, 08:44:10 pm
28/02/17

Last workout of summer.

Warm up-
scap push ups, btn band pull apart, whippet, banded shoulder dislocates (tucking the ribs had a huge difference here)
wrist prep
bodyline ex- 30s in each pos/30s rest x 1- hollow body plank, side plank (each side), reverse plank, hollow body hold

CTW handstand-
30s on/60s off x 3

Tuck FL-
10s x 5

RTO support-
20s x 5

HF & ham stretches

Had a breakthrough on FL today. Getting more of a hollow position was possible and made a huge difference. Seems like it should have been there all along but the awareness is slowly coming.
Title: Re: Two Hands Two Feet
Post by: Coges on March 01, 2017, 11:20:00 pm
88.9 this morning. Weight has been coming down without even trying the last 3 weeks. Onto something with the whole no junk food and limiting alcohol thing. I've also been eating as much as I want too.
Title: Re: Two Hands Two Feet
Post by: Coges on March 05, 2017, 06:17:40 pm
05/03/2017

Surprised it's been 5 days since my last workout and 11 days since I've squatted. Hasn't felt like it at all.

Warm up-
Ankle, hip flexor and calf warm up
Monster walks (glutes pumped and ready to go)

A1) Squats
bar x 10, 60 x 5, 90 x 3, 110 x 1
belted- 120 x 1

A2) Handstand entries x 4 x 5
A3) Tuck FL x 10s x 5

B1) Deadlift
60 x 5, 90 x 5, 110 x 3, 130 x 2

B2) Bridge push ups x 5 x 4
B3) Planche Lean x 10s x 4

Pike and pancake stretches to finish.

Was a weird workout. Squats felt great initially and then felt weak. No surprises given the length of time between sessions but I feel the jump from 60 to 90 to 110 was too great. I usually go 60-80-100 then up from there. Deadlifts felt good and bad too. I like the idea of getting some consistency here and building both these up again, especially deadlifts.

The bodyweight stuff was pretty good. I really concentrated getting stable on the tuck front lever even though I brought the tuck a bit closer.  Seeing someone else do them recently I realised that I was trying to progress to quickly. Bridge push up was easy although doing them too quickly makes me dizzy. Planche lean was great. Got some good scap positioning on these.

Pike and pancake stretching were quite good. The heat helped. My hams were super tight at the start of the pike and it was kind of weird during the pancake where I stretched towards each leg rather than down the middle that there was no tightness in the hams at all in this period. Also, during the pancake I was able to pull myself into and end of range position using my legs, hold it till the tightness subsided (maybe 10-20s) and then go a bit further.
Title: Re: Two Hands Two Feet
Post by: Coges on March 06, 2017, 06:18:57 pm
06/03/2017

Warm Up-
Scap: scap push ups, btn pull aparts, whippet, banded dislocates
Wrists: using different positions for 4-5 breaths each constantly rotating
Bodyline circuit: plank, side, back plank, side, hollow body x 30s each in a row

A1) Ring Dips (3 sec ecc)-
bw x 3, 3, 3, 3

A2) Chins (3 sec ecc)-
bw x 3, 3, 3, 3

A3) Cuban Rotations
10 x 10, 10, 10, 10

B1) Klokov Press- 20kg x 10, 10
B2) DB Rear Delt Flye- 5kgs x 15, 15

Nice and quick one. Followed up later by some foam rolling and mobility work. Shoulders are getting gunky so spent some extra time there and in the lats.
Title: Re: Two Hands Two Feet
Post by: Coges on March 07, 2017, 06:51:39 am
07/03/2017

Warm Up-
Scap: scap push ups, btn pull aparts, whippet, banded dislocates
Wrists: completely forgot to do these
Bodyline circuit: plank, side, back plank, side, hollow body, arch x 30s each in a row

Handstands (against wall)
30s on/30s off x 4 (the shoulder pump is real!!!)

Tuck FL-
10s x 4
Planche Lean-
10s x 4

RTO Support-
x 20s x 2
False Grip Hang (inverted row position)
x 20s x 2

Emmet Louis front fold protocol-
Calf Release-
Foot straight x90sec, 30deg inward x90sec, 30deg outward 90sec
Stride Stance Good Morning-
3 sets x 10 reps with a 15s isometric hold on final rep
Jefferson Curl
2×10 @ 10kg with 15s hold on final rep.

Experienced some outer knee pain during J curls and the last few reps of the good mornings. Got some overall nice compression going on though and otherwise this felt great.
Title: Re: Two Hands Two Feet
Post by: Coges on March 07, 2017, 06:02:18 pm
Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.
Title: Re: Two Hands Two Feet
Post by: Mikey on March 07, 2017, 11:28:57 pm
Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!
Title: Re: Two Hands Two Feet
Post by: Coges on March 08, 2017, 05:02:04 pm
Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!

Thanks mate. It's surprising to see it so low so quickly as I was 35-36 only 2 months ago. Don't really know how low I should aim. Am tracking weight as well but imo waist is more important.
Title: Re: Two Hands Two Feet
Post by: Coges on March 08, 2017, 05:06:06 pm
Ball game last night. First run in 3-4 weeks and went ok. The other team had no one over 6ft so rebounds and putbacks were easy. They are an off season footy team playing basketball so it ended up getting rough. I dropped my shoulder and ran straight through a guy in the last minute when he tried to hip and shoulder me. He ended up doing a side flip and landing on his back on the court. Most satisfying moment of the game.
Title: Re: Two Hands Two Feet
Post by: Mikey on March 08, 2017, 10:35:10 pm
Ball game last night. First run in 3-4 weeks and went ok. The other team had no one over 6ft so rebounds and putbacks were easy. They are an off season footy team playing basketball so it ended up getting rough. I dropped my shoulder and ran straight through a guy in the last minute when he tried to hip and shoulder me. He ended up doing a side flip and landing on his back on the court. Most satisfying moment of the game.

And at that point I knew they were screwed :P
Title: Re: Two Hands Two Feet
Post by: Mikey on March 08, 2017, 10:38:51 pm
Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!

Thanks mate. It's surprising to see it so low so quickly as I was 35-36 only 2 months ago. Don't really know how low I should aim. Am tracking weight as well but imo waist is more important.

That's good stuff. How much of the waist drop do you think is due to dropping the beers/alcohol? Agree with you as well with the waist. Weight is just a number. Body composition is what is most important and the waist is one of the best indicators of that.
Title: Re: Two Hands Two Feet
Post by: Coges on March 08, 2017, 11:48:23 pm
Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!

Thanks mate. It's surprising to see it so low so quickly as I was 35-36 only 2 months ago. Don't really know how low I should aim. Am tracking weight as well but imo waist is more important.

That's good stuff. How much of the waist drop do you think is due to dropping the beers/alcohol? Agree with you as well with the waist. Weight is just a number. Body composition is what is most important and the waist is one of the best indicators of that.

Good question. It's all due to dropping the alcohol. Not necessarily due to the calorie content of whatever I was drinking but the associated behaviours. I haven't had any junk food though (maccas, chocolate, tim tams, ice cream, cakes, etc) since Feb 8 though and this is made much easier by not drinking.

Side note- I have had a few beers last weekend and a few vodkas the weekend before but it's much more controlled and only 2-3 drinks at a time. Also, my wife is making some awesome cacao and coconut cream ice cream and sugar free cakes and stuff like that so that's helping out by still being able to have something sweet that doesn't involve refined sugar.
Title: Re: Two Hands Two Feet
Post by: Coges on March 13, 2017, 11:06:47 pm
13/03/2017

Warm Up- scap and shoulders, dynamic stretches, wrists, bodyline drills

Ring Support Hold x 20s x 3
CTW Handstand x 30s x 4

Pull Ups- bw x 5, 5, 5
Ring Dips- bw x 4, 5, 5

Front Squat- bar x 10, 40 x 5, 60 x 5, 80 x 5
Foot supported L-sit- x 20s x 3

Push ups- bw x 8, 8, 8
Tuck Front lever x 10s, 10s, 7s

Interesting workout. Trying something a little different but it felt good.
I normally do chins and pull ups were a good change. 5 reps was easy on first set and hard on last set.
Front squats were quick. Felt pretty solid. Lifted in my vivo barefoots and depth was still pretty good.
Push ups were funny. I can do "normal" push ups fine and normally have my hands equal with the bottom of my shoulders and at about 45 deg. Looking around at some videos had my hands ending up below the chest line and pushing from there was much more difficult. Next progression is the diamond push up but will sit on these for a few more days till they become easier.
Title: Re: Two Hands Two Feet
Post by: Mikey on March 14, 2017, 01:48:26 am
Pull ups feel harder than chin ups to me. I think it works slightly different muscles as well. Pull ups are more back/lats while with the chin ups it feels like the arms do more work than the lats. Both are good exercises though.
Title: Re: Two Hands Two Feet
Post by: Coges on March 14, 2017, 04:51:38 am
Pull ups feel harder than chin ups to me. I think it works slightly different muscles as well. Pull ups are more back/lats while with the chin ups it feels like the arms do more work than the lats. Both are good exercises though.

Agreed 100%. I'm sore all the way from base of lats to top of traps from them.
Title: Re: Two Hands Two Feet
Post by: Coges on March 18, 2017, 07:54:44 am
18/03/2017

Warm Up- skipping, scap and shoulders, dynamic stretches, wrists, bodyline drills

Ring Dips- bw x 6, 6, 3
Pull Ups- bw x 6, 6, 4

Deadlift- 60 x 5, 80 x 5, 100 x 5, 120 x 5
Foot supported L-sit- x 30s x 3

Struggling with getting workouts in at the moment which I think is an issue with defined goals. Even squatting and deadlifting aren't as important right now. Will be making workouts a staple in the AM next week so that should solve half the problem though.

Funny today though. I know my feet are massive problem areas. Especially given the amount of times I have sprained my ankles and had foot injuries during my basketball career. Before training I gave Kit Laughlin's foot sequence a go on my right foot. As a tester I didn't do the left. First of all the knee pain I'd had for the last 2 days went away. Secondly my glute activation was through the roof. Left knee still sore as fuck. Took the dog for a quick 1.5k run after training and even then my running form on the right side was night and day when compared to the left. Glute super active, forefoot striking with great balance. Did the left side when I got back home and the difference was immediate. This is a keeper and will be a permanent fixture for the medium term future.

Have given myself the weekend off with regards to food and drink. Was getting a little itchy last week and feel like I've been under eating somewhat. Haven't had that much aside from 2-3 beers each night and a couple of my wife's unbelievable cupcakes but it's enough. Have a wedding tomorrow that will be thoroughly enjoyed then it's back on the straight and narrow.
Title: Re: Two Hands Two Feet
Post by: Coges on March 22, 2017, 09:58:31 pm
22/03/2017

Warm Up- skipping, scap and shoulders, wrists (forgot), bodyline drills

Ring Support Hold x 30s

CTW Handstand x 30s, 30s, 10s

Pull Ups- bw x 5, 5, 5
Ring Dips- bw x 5, 5, 5

Deadlift- 60 x 5, 80 x 5, 100 x 5, 125 x 5
Foot supported L-sit- x 20s x 3

Tuck FL- x 10s x 2
Push ups- bw x 8, 8

Really good session. CTW handstand was funny. First two sets no problems. 3rd set turns into a freestanding handstand after about 5 seconds as I'm adjusting my line (tight glutes, hollow body pos, etc) and the next 5 seconds off the wall felt like an eternity.
Pull ups are becoming easier and even did the third set with my daughter hugging my waist between reps. Dips are getting there.
Deadlifts were great after some early quad/hip discomfort. 125 was quick and tight. I was super focused on that set even though my daughter was swinging on the rings behind me kicking me in the ass.
Tuck front lever was solid and I had a really good sense of my scap positioning which was great to be aware of.
Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2017, 08:16:01 pm
27/03/17- 5.45am

Warm Up-
skipping, scap, shoulders, wrists, bodyline drills
CTW Handstand x 30s
Handstand entries x 10
RTO Support x 20s

Pull Ups x 7, 6, 5
Ring Dips x 5, 5, 4

Front Squat- bar x 10, 40 x 5, 60 x 5, 80 x 5
Floor Supported L-sit x 20s x 3

Tuck Front Lever x 10s, 8s, 10s
Push Ups x 8, 8, 8

66 minutes all up.

Up at 5.30 and in the gym by 5.45. Took me some time to fully wake and the warm ups may have been slightly half arsed but no doubt this will get better as I get used to being up this early again.

The above is pretty much the basis for my training for the next 6-8 weeks. 3 days per week with an additional "fun" day if I can fit it in.

RTO & Handstands
Pull Ups- aim for 3x8 then add weight
Ring Dips- aim for 3x8 then add weight
Front Squat, deadlift, backsquat- top set of 5
L-sit progression
Front Lever progression
Push Up progression

Main goal are to get some consistency in and build some work capacity again. Training in the AM allows me the freedom to run or do something else of an evening too.

Lifting goals are to build to both 3x8 bodyweight reps for pull ups and dips and add 20kg respectively to front squat, deadlift and back squat. This pretty much brings me back to parity with my normal strength levels for those lifts so shouldn't be too difficult.

The "fun" day would be some oly style lifting at the local gym with some bro work in.
Title: Re: Two Hands Two Feet
Post by: LBSS on March 27, 2017, 08:10:14 am
Kit Laughlin's foot sequence

link?
Title: Re: Two Hands Two Feet
Post by: Coges on March 28, 2017, 07:11:37 pm
Kit Laughlin's foot sequence

link?

http://www.youtube.com/watch?v=KvAto6yIGLY
Title: Re: Two Hands Two Feet
Post by: Coges on March 28, 2017, 07:17:54 pm
So much for consistency. Spent all day driving around for meetings and my right elbow was killing me when I got home. It's been tender on and off the last month or so but nothing out of the ordinary. I think it's related to my lat/shoulder tightness so spend a decent amount of time working through those areas. Also spent some time stretching my forearms as they were super tight. Skipped my session this morning to rest and will pick back up for my 3rd session later this week.
Title: Re: Two Hands Two Feet
Post by: Coges on March 29, 2017, 06:18:35 pm
Ball game last night. Interesting game for me. I wasn't feeling particularly athletic before the game. Got there with 3 minutes to go and had 3 warm up shots. Once I warmed up I was fine but it forced me to change the way I play and think more outside my normal confines as a player. Put my first hook shot up in pretty much forever. Was using my body to great advantage on both ends and am kicking myself that I haven't been using the tip in for longer. I have started using the tip more this year and it is pretty much the easiest way to score points. There was one guy on the other team who was super athletic. 6'4, well built, super quick and had massive hang time. Was a good contest to go up against him even though I got beat a few times and I'm sure he was holding back a bit.

Two of the guys on my team had a few dunk attempts after the game and I couldn't resist joining in. My first attempt I apparently took off from the edge of the key and had all the height but lost control of the ball at the last moment. Felt like I was flying. Should have gone with two hands and I would have smashed it. 2nd attempt my left knee buckled a bit on the run up and I pulled the plug after that. Still felt great to be jumping to a decent level again.
Title: Re: Two Hands Two Feet
Post by: Coges on April 03, 2017, 08:35:55 pm
03/04/2017- 6pm
bw- 91

Warm Up- skipping, scap & shoulders, wrists

Pull ups- bw x 4, 4, 4,
Ring dips- bw x 3, 3, 3

Banded monster walks (loving these before squats and they make a massive difference)

Front Squat- bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 7
Feet supported l-sit x 20s x 4

Giving handstands the flick for the rest of the week till I get some consistency back. Elbow is feeling a lot better but need to get more work into it and the surrounding areas.
Squats were solid. Had the knee sleeves on and feel that I would have had 10 reps with better bar positioning. My right elbow was dropping and the wrist and fingers were taking up too much slack. Legs felt great though.
Bodyweight is surprisingly at 91 given my last few weeks of sporadic training and going off the reservation with my eating. Looking forward to getting it back down into the high 80's.
Title: Re: Two Hands Two Feet
Post by: Coges on April 05, 2017, 07:44:27 pm
I tweaked something in my upper back/neck two days ago and it's giving me the shits. Pec, shoulder, lat, traps, etc are all super tight on the right hand side. Don't know if it was funny sleeping or something else. Too much time slouched over my computer perhaps. Anyway, still played ball last night. Wasn't a bad game, I played ok and we won but what was funny to notice was that given my tiredness and the soreness in the body I was a half step slower than usual and mentally I felt I was that old guy who is struggling to keep up. In reality it wasn't the case but it's a nice reminder to get my shit together. I have been slipping with the training, diet and recovery the last month or so and it's time to bring it back on track. Should be able to train tomorrow and then again on Saturday so I will still get my 3 main sessions in for the week.
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2017, 11:50:24 pm
So...back is still pretty trashed. Have done a fair bit of movement each day. Just stretching, rolling, etc. Moving around trying to get some relief. It's navigated up the neck as well which isn't entirely pleasant. Got back in the gym last night for the first time. Did my skipping and a warm up and then just did some hollow body work, cuban rotations, jefferson curls and some hanging. Felt ok but not great.

I want to blame the front squats but I think the real culprit is the ego. I had no real business attempting a heavy max set of front squats after not doing them for so long. Oh well, no biggie. Will use this week to recover properly and start again.
Title: Re: Two Hands Two Feet
Post by: LBSS on April 10, 2017, 01:21:20 am
r.

e.

s.

t.

.
Title: Re: Two Hands Two Feet
Post by: Coges on April 10, 2017, 01:48:42 am
r.

e.

s.

t.

.

Do you know how hard that is??? haha

I felt so guilty last week not doing anything productive.
Title: Re: Two Hands Two Feet
Post by: Coges on April 12, 2017, 01:21:33 am
Currently sitting at 93kgs  :o :o :o  I look ok with clothes on but pretty out of shape without. It's funny how my arms and back seem to hold most of their size and my chest just shrinks when I don't train for a few days.

On a positive note back is feeling better and will train tonight. May change up  my split though. Not sure doing dips and chins 3 days per week is conducive to good elbow health for me at the moment.

12/04/2017- 5.30pm

Skipping - 3.5m (aiming for 5 but left knee called it quits)
Cat/camel, scap push ups, btn banded pull apart, whippet, shoulder dislocates, banded ankle dorsiflexion, banded hip flexor
Wrists & bodyline

Handstand kick ups- 3x5

Pull Ups- x 5, 5, 5
Ring Dips- 2, 3, 3

BB Curl (bar only)- 10, 10
Red band tricep pushdown- 10, 10
J Curl (5kg)- 10, 10

Was a nice reintroduction to training. Took a slightly wider grip on pull ups and liked what I felt with that. Dips were meh but that was to be expected. All in all not too bad.
Title: Re: Two Hands Two Feet
Post by: Coges on April 13, 2017, 08:38:50 pm
13/4/17- 5.30pm

RDL- 60 x 10
Deadlifts- 80 x 5, 100 x 5, 120 x 5, 5, 5

Super quick session but wanted to lift so that was fine. Good speed on DLs.

After seeing Entropy post is vert yesterday I decided to test mine cold. 1 step off two feet was 22"  :'(  This needs fixing. I'm not sure it's ever been that high off 2 but still 22" is embarrassing.
Title: Re: Two Hands Two Feet
Post by: Coges on April 15, 2017, 09:15:32 pm
16/04/17 - 10.30am

Skipping, joint rotations, leg and arm swings, scap, shoulders, wrists and bodyline
CTW walks with 10s hold x 5

Pull ups x 8, 5, 3
Ring Dips x 5, 3, 4

Ring Inverted Rows x 10, 10
Push Ups x 10, 10

False Grip holds x 20s x 2
RTO Support x 10s x 2

6pm
Skipping
Banded ankle & HF, pigeon stretch

Jumps-
VJ x 3, 3
SL VJ x 3, 3
Max VJ x 3
1 & 2 step VJ x 3 each

Monster Walks

Squats
bar x 10, 60 x 5, 80 x 3, 100 x 1
110 x 4, 100 x 7, 7

Bastardised (shortened) version of Emmet Louis's front fold program (minus a few reps)

Time for more easter eggs and some beers. Back off the alcohol tomorrow and will try to be back off the sugar too.
Title: Re: Two Hands Two Feet
Post by: Coges on April 17, 2017, 01:15:14 am
17/04/17- 2pm
bw - 94.1  :o (ate and drank a lot the last 4 days- at least 2-3kgs of this is water)

Skipping, scap and shoulder warm up
Wrists & bodyline work

Handstand entries- 4x5 - had my hands further away from the wall today to try and kick up without the assistance of the wall- work in progress
False Grip Hang x 20s x 4

Frog Stand- 3s x 3 - new exercise and have never done before. Harder than I expected but felt good.
Tuck FL- 10s x 3

Tuck L-sit- 10s x 3
RTO support- 10s x 3

That actual workout was average but I've come away feeling amazing. Shoulders and upper back feel great.

Not completely surprised weight is at 94. My last 2 months or so has been really sporadic in training and eating. Like I said above there will be 2-3kg of water in there but it will be nice to get this to sub 89 again. Basketball finals start in 4 or 5 weeks so that's my timeline. Am hoping the addition of jumping and some loss of weight will be good for my form. Am going to be a fill in only after this season so will only play maybe once a month.

Aiming to get a 3-4k run in tonight. Will see how we go.
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2017, 12:58:34 am
18/04/2017- 1.30pm
bw- 92.1

Didn't get to run last night. Got out on during lunch today with a 3.7km run in 19:26 at 5.14 pace. Probably quicker than I wanted but 5-5.20 pace felt pretty good. When I tried to get the cadence right I also naturally increased in pace too. I am planning to do a 10k in July at Run Melbourne. If all goes to plan I want to go under an hour and ideally in the 50 minute range. From today's run I would suggest that with some more aerobic work and some k's in the legs I will go close. Legs were fatigued today but wasn't breathing that hard which is the opposite of what it used to be.

Stretch and pancake work to come later.
Title: Re: Two Hands Two Feet
Post by: Coges on April 19, 2017, 07:43:31 pm
19/04/17
Got a solid 15 min stretching session in last night. I know it's not long but 15 mins is better than 0 mins. Mainly worked wide elephant walks, elevated piriformis and side split with a smattering of HF thrown in for good measure. Hips felt great and legs are surprisingly loose even after the run yesterday.

Have tweaked the upper back again but I know what caused it this time. I have the habit of cracking my joints. Pretty much all of them. My ankles and knees have always cracked on their own. Neck and back sometimes go on their own but most often I crack them for "relief". Hopped out of bed and tried to crack my back between my shoulder blades and there it went (almost subconscious behaviour). Not as bad as last time but still bad enough. A nice reminder to myself to stop the behaviour once and for all.

Ball game- in the end an easy win and the body felt pretty good. Put down a few dunks in the warm up but my run up to dunk is still like molasses. I need to have more confidence in my body and my run up. Worse for me was on the last one I did my entire right side was strained. All around the shoulder, pec, ribs, lats, etc. Held up well during the game and I'm kicking myself as I missed an in game dunk opportunity. 1 min left, game well in control and the fast break where I get the pass as I'm running into the key and didn't even have to dribble. Just two steps but I reverted to habit and dropped a finger roll in. May have had the height but didn't even try. Oh well.

20/04/17
Need to do something with my upper back/lats/pecs now. Consistently straining the right hand side of my upper back. Focus of the next couple of weeks will be getting some quality work on loosening up those areas and then will work on strengthening them.
Title: Re: Two Hands Two Feet
Post by: Coges on April 24, 2017, 10:05:05 am
24/04/17

Interesting last couple of days. Upper back and shoulders are coming along well. Not 100% but getting there. We bought a 4 month old kelpie x border collie puppy on Sat night. Got him home. He was super shy but was gentle and let everyone pat him. He slept in the laundry no problems all night and I get up to let him out at 6 to go to the toilet. Doesn't want to come back in and tries to evade me in the backyard. That's fine. I'm new so I'm cautious. End up getting him and I'm going slow, patting him and letting him get used to me again. Pick him up and put him under my left arm. He repeatedly clamps down on my right hand and I half double over due to the shock and pain and he spins around and bites me twice in the mouth/chin. Fuck!!! Next two hours are spend in emergency with an ice pack on my face. Actual damage turns out to be minor, no through punctures and no sutures required (apparently they don't do much for dog bites due to the risk of infection). I get home and he's still on the loose in the backyard. Would not come close and my wife and I copped a few more bites on the hands trying. End up calling the ranger who takes one look at me and when told the age of the dog (4 fucking months) says he will have to be surrendered. We obviously don't want to keep him and I'm super pissed at the breeder. Ranger says there are obvious fear aggression issues that have been learned through his treatment since his birth. She says the guy will be investigated and I hope they follow it through. Feel so sorry for the little guy. It's not his fault at all. Stupid fucking humans. Feel absolutely hollow about it. Anyway, I'm healing up ok. In the grand scheme of things the damage is so minor and should be largely reduced by the weekend. Just glad it happened to me and not my wife or either of the kids. Would have been far more damaging for them.   

What makes it worse is that during the night when he was sleeping in the laundry I woke and had this incredibly strong feeling/thought that he would attack me when I opened the door to the laundry in the morning. Told myself he's a puppy and not to worry about it and went back to sleep.

Trained today.

Full warm up

Hang PC- bar x 10, 40 x 5
PC- 60 x 5, 70 x 3, 80 x F
(grip was the issue here. Was pulling all these sets with a hook grip and it just fatigued at 80. Tried again with a double overhand but the moment was lost)

Squats- bar x 10, 60 x 5, 80 x 3, 100 x 1, 115 x 5
Squats felt good. Resisted using the belt but did use knee sleeves. May throw the belt on next week or the week after when I get closer to that magical 125-130 (magical for me as that's where I usually stop)

Went to the track when my kids were doing aths about 45 mins after squatting. Warmed up and was going to do some med intensity sprints. Warm up went fine. First push off the right hammie was having none of it. I tried a few more times without luck and called it.
Title: Re: Two Hands Two Feet
Post by: LBSS on April 24, 2017, 10:38:31 am
 :(
Title: Re: Two Hands Two Feet
Post by: Coges on April 24, 2017, 07:41:39 pm
:(

Yep
Title: Re: Two Hands Two Feet
Post by: Coges on April 25, 2017, 02:41:23 am
25/04/17- 11.30am

Skipping, joint rotations, dynamic swings, cat/camel, scap push ups, discloates & wrists

Push up, inv row & air squats x 20 each

HS kickups x 5m (about 25 all up)

Pull ups- 6, 5, 5
Ring Dips- 4, 4, 4

Frog stand & tuck l-sit x 10 min

After LBSS doing kip ups I tried 1. Feet slipped on the landing and I landed flat on my back. Will try again next time.

Got some decent traction on the frog stand this time and am starting to get an idea of what the movement should feel like.
Title: Re: Two Hands Two Feet
Post by: Coges on April 27, 2017, 08:59:44 pm
Have had serious right hammie tightness all week. Ended up filling in for my brother in laws netball team Wednesday night and put a single line of rocktape down the hamstring. OMG! No tightness, complete freedom and had some serious hops. Will need to try it again on both hammies when I play ball. Since then have had the tightness back and am hoping it's just a minor strain or some tightness related to other areas that I can free up.
Title: Re: Two Hands Two Feet
Post by: Coges on May 01, 2017, 07:30:12 pm
Not a great deal of activity lately. Motivation lacking. Definitely have a hamstring strain. Not bad. Can still move through a decent range of motion and only have light pain when pushing off but will still give rest from basketball, squats and jumping. Have been doing some bodyweight work and just getting it to move again.

Quick session last night.

Skipping, scap work, wrists, bodyline exercises

CTW HS x 25s, 45s

Pull ups x 6, 6
Ring Dips x 4, 4

Title: Re: Two Hands Two Feet
Post by: LBSS on May 04, 2017, 03:37:14 am
hamstring injury + skipping =  :-X :'( :-\
Title: Re: Two Hands Two Feet
Post by: Coges on May 04, 2017, 07:49:43 pm
hamstring injury + skipping =  :-X :'( :-\

Haha I know right?

Actually it's a weird one. Jogging, jumping and squatting movements are fine. Even skipping was no problem. It's the pawing motion and the push off when sprinting that is getting me. I tested it out with a few stretches this morning though and I'm 90% of the way back I think.
Title: Re: Two Hands Two Feet
Post by: Coges on May 08, 2017, 08:35:40 pm
08/05/17- 7.30pm

Joint rotations and dynamic arm and leg swings for warm up

A1) RDL- bar x 10, 60 x 5 DL- 80 x 5, 100 x 3
A2) Tuck FL x 10s, 10s, 10s, 5s
A3) Feet supported HS PU x 3 (partial reps), pike push ups x 5, 5, 5

B1) False Grip ring row x 5, 5 (slow reps)
B2) Shoulder disclocates x 10, 10
B3) Back bridge x 20s, 20s

C1) Squat 2x6
C2) Chins 2x6


Child interrupted workout. Wasn't too upset though as at least I'm back in the gym. Feels like forever since I've trained (7 days). Started out pretty hard on myself but have come back from that. I don't think I was really enjoying the direction of my training. Pretty much still have the same goals. Will get after them slightly differently and have some more clarity now. Haven't weighed myself in over a week which is a recent record and am not eating as clean as I was before but I'm happy where I am and now want to enjoy the process (still have a 6 pack in good lighting so I know I'm not that far off anyway).
Title: Re: Two Hands Two Feet
Post by: adarqui on May 09, 2017, 01:17:17 am
24/04/17

Interesting last couple of days. Upper back and shoulders are coming along well. Not 100% but getting there. We bought a 4 month old kelpie x border collie puppy on Sat night. Got him home. He was super shy but was gentle and let everyone pat him. He slept in the laundry no problems all night and I get up to let him out at 6 to go to the toilet. Doesn't want to come back in and tries to evade me in the backyard. That's fine. I'm new so I'm cautious. End up getting him and I'm going slow, patting him and letting him get used to me again. Pick him up and put him under my left arm. He repeatedly clamps down on my right hand and I half double over due to the shock and pain and he spins around and bites me twice in the mouth/chin. Fuck!!! Next two hours are spend in emergency with an ice pack on my face. Actual damage turns out to be minor, no through punctures and no sutures required (apparently they don't do much for dog bites due to the risk of infection). I get home and he's still on the loose in the backyard. Would not come close and my wife and I copped a few more bites on the hands trying. End up calling the ranger who takes one look at me and when told the age of the dog (4 fucking months) says he will have to be surrendered. We obviously don't want to keep him and I'm super pissed at the breeder. Ranger says there are obvious fear aggression issues that have been learned through his treatment since his birth. She says the guy will be investigated and I hope they follow it through. Feel so sorry for the little guy. It's not his fault at all. Stupid fucking humans. Feel absolutely hollow about it. Anyway, I'm healing up ok. In the grand scheme of things the damage is so minor and should be largely reduced by the weekend. Just glad it happened to me and not my wife or either of the kids. Would have been far more damaging for them.   

What makes it worse is that during the night when he was sleeping in the laundry I woke and had this incredibly strong feeling/thought that he would attack me when I opened the door to the laundry in the morning. Told myself he's a puppy and not to worry about it and went back to sleep.

Trained today.

Full warm up

Hang PC- bar x 10, 40 x 5
PC- 60 x 5, 70 x 3, 80 x F
(grip was the issue here. Was pulling all these sets with a hook grip and it just fatigued at 80. Tried again with a double overhand but the moment was lost)

Squats- bar x 10, 60 x 5, 80 x 3, 100 x 1, 115 x 5
Squats felt good. Resisted using the belt but did use knee sleeves. May throw the belt on next week or the week after when I get closer to that magical 125-130 (magical for me as that's where I usually stop)

Went to the track when my kids were doing aths about 45 mins after squatting. Warmed up and was going to do some med intensity sprints. Warm up went fine. First push off the right hammie was having none of it. I tried a few more times without luck and called it.

damn dude that is absolutely HORRIBLE.

:pissed: :pissed: :pissed: :(
Title: Re: Two Hands Two Feet
Post by: Coges on May 09, 2017, 01:30:33 am
24/04/17

Interesting last couple of days. Upper back and shoulders are coming along well. Not 100% but getting there. We bought a 4 month old kelpie x border collie puppy on Sat night. Got him home. He was super shy but was gentle and let everyone pat him. He slept in the laundry no problems all night and I get up to let him out at 6 to go to the toilet. Doesn't want to come back in and tries to evade me in the backyard. That's fine. I'm new so I'm cautious. End up getting him and I'm going slow, patting him and letting him get used to me again. Pick him up and put him under my left arm. He repeatedly clamps down on my right hand and I half double over due to the shock and pain and he spins around and bites me twice in the mouth/chin. Fuck!!! Next two hours are spend in emergency with an ice pack on my face. Actual damage turns out to be minor, no through punctures and no sutures required (apparently they don't do much for dog bites due to the risk of infection). I get home and he's still on the loose in the backyard. Would not come close and my wife and I copped a few more bites on the hands trying. End up calling the ranger who takes one look at me and when told the age of the dog (4 fucking months) says he will have to be surrendered. We obviously don't want to keep him and I'm super pissed at the breeder. Ranger says there are obvious fear aggression issues that have been learned through his treatment since his birth. She says the guy will be investigated and I hope they follow it through. Feel so sorry for the little guy. It's not his fault at all. Stupid fucking humans. Feel absolutely hollow about it. Anyway, I'm healing up ok. In the grand scheme of things the damage is so minor and should be largely reduced by the weekend. Just glad it happened to me and not my wife or either of the kids. Would have been far more damaging for them.   

What makes it worse is that during the night when he was sleeping in the laundry I woke and had this incredibly strong feeling/thought that he would attack me when I opened the door to the laundry in the morning. Told myself he's a puppy and not to worry about it and went back to sleep.

Trained today.

Full warm up

Hang PC- bar x 10, 40 x 5
PC- 60 x 5, 70 x 3, 80 x F
(grip was the issue here. Was pulling all these sets with a hook grip and it just fatigued at 80. Tried again with a double overhand but the moment was lost)

Squats- bar x 10, 60 x 5, 80 x 3, 100 x 1, 115 x 5
Squats felt good. Resisted using the belt but did use knee sleeves. May throw the belt on next week or the week after when I get closer to that magical 125-130 (magical for me as that's where I usually stop)

Went to the track when my kids were doing aths about 45 mins after squatting. Warmed up and was going to do some med intensity sprints. Warm up went fine. First push off the right hammie was having none of it. I tried a few more times without luck and called it.

damn dude that is absolutely HORRIBLE.

:pissed: :pissed: :pissed: :(

In some better news I spoke with the pound where he ended up and they gave me an update. He's been sent to another facility for testing and potential rehab with the hope that they can retrain him and give him some kind of home. Really hope that's the case and that the little thing gets a chance at a new life.

In some even better news we got a 7 week old German Shorthaired Pointer pup last week (he's now 8 weeks old).
(http://i.imgur.com/lD2EKAB.jpg)

So far so good and he's turning out to be a great addition to the family.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 09, 2017, 02:21:04 am
24/04/17

Interesting last couple of days. Upper back and shoulders are coming along well. Not 100% but getting there. We bought a 4 month old kelpie x border collie puppy on Sat night. Got him home. He was super shy but was gentle and let everyone pat him. He slept in the laundry no problems all night and I get up to let him out at 6 to go to the toilet. Doesn't want to come back in and tries to evade me in the backyard. That's fine. I'm new so I'm cautious. End up getting him and I'm going slow, patting him and letting him get used to me again. Pick him up and put him under my left arm. He repeatedly clamps down on my right hand and I half double over due to the shock and pain and he spins around and bites me twice in the mouth/chin. Fuck!!! Next two hours are spend in emergency with an ice pack on my face. Actual damage turns out to be minor, no through punctures and no sutures required (apparently they don't do much for dog bites due to the risk of infection). I get home and he's still on the loose in the backyard. Would not come close and my wife and I copped a few more bites on the hands trying. End up calling the ranger who takes one look at me and when told the age of the dog (4 fucking months) says he will have to be surrendered. We obviously don't want to keep him and I'm super pissed at the breeder. Ranger says there are obvious fear aggression issues that have been learned through his treatment since his birth. She says the guy will be investigated and I hope they follow it through. Feel so sorry for the little guy. It's not his fault at all. Stupid fucking humans. Feel absolutely hollow about it. Anyway, I'm healing up ok. In the grand scheme of things the damage is so minor and should be largely reduced by the weekend. Just glad it happened to me and not my wife or either of the kids. Would have been far more damaging for them.   

What makes it worse is that during the night when he was sleeping in the laundry I woke and had this incredibly strong feeling/thought that he would attack me when I opened the door to the laundry in the morning. Told myself he's a puppy and not to worry about it and went back to sleep.

Trained today.

Full warm up

Hang PC- bar x 10, 40 x 5
PC- 60 x 5, 70 x 3, 80 x F
(grip was the issue here. Was pulling all these sets with a hook grip and it just fatigued at 80. Tried again with a double overhand but the moment was lost)

Squats- bar x 10, 60 x 5, 80 x 3, 100 x 1, 115 x 5
Squats felt good. Resisted using the belt but did use knee sleeves. May throw the belt on next week or the week after when I get closer to that magical 125-130 (magical for me as that's where I usually stop)

Went to the track when my kids were doing aths about 45 mins after squatting. Warmed up and was going to do some med intensity sprints. Warm up went fine. First push off the right hammie was having none of it. I tried a few more times without luck and called it.

damn dude that is absolutely HORRIBLE.

:pissed: :pissed: :pissed: :(

In some better news I spoke with the pound where he ended up and they gave me an update. He's been sent to another facility for testing and potential rehab with the hope that they can retrain him and give him some kind of home. Really hope that's the case and that the little thing gets a chance at a new life.

In some even better news we got a 7 week old German Shorthaired Pointer pup last week (he's now 8 weeks old).
(http://i.imgur.com/lD2EKAB.jpg)

So far so good and he's turning out to be a great addition to the family.

great news on both.. that is a seriously cute pup.

(http://www.dogbreedslist.info/uploads/allimg/dog-pictures/German-Shorthaired-Pointer-2.jpg)

(http://www.petguide.com/wp-content/uploads/2013/02/german-shorthaired-pointers.jpg)

looks like a serious dog.. awesome.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 09, 2017, 09:10:43 am
SUCH A NICE PUPPY DOG YES YES YES
Title: Re: Two Hands Two Feet
Post by: Coges on May 09, 2017, 08:09:33 pm
Thanks guys. Very cute pup indeed.

They're a great dog. Medium size, can run and run and have a great temperament. Although we won't be hunting with him there are activities that replicate the hunting/retrieving for them which train that instinct. Very exciting. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 09, 2017, 08:22:46 pm
09/05/17- 5.30pm

Joint rotations and dynamic arm and leg swings for warm up

A1) RDL- bar x 10, 60 x 5 DL- 80 x 5, 102.5 x 3
A2) Frog Stand- 5s x 4
A3) Scap shrugs on rings x 5, 5, 5, 5

B1) Ring Push ups x 5, 5
B2) Shoulder disclocates x 10, 10
B3) Back bridge x 20s, 20s

C1) Good morning- bar x 20, 30kg x 20
C2) OHP- bar x 6, 30 x 6

Another child/dog interrupted workout. Got more in this time though and still glad to just be back in there again. Some notes though:
Frog stand- the movement clicked for me. Got my hands wider apart and got a little more forward. This felt good.
Bridge- I can get up fine here but had some decent pain on the left side either erector or QL. Not sure which. The left side is my weak side too.
Good morning- focused purely on compression here. I will switch in Emmet Louis's split stance good morning once the hammy is fully back in action. Otherwise it felt good.

Pretty big realisation for me recently is that I don't use enough tension on the big lifts. When I do have that tension locked in lifts that usually feel heavy are almost effortless. When I don't, well...

Title: Re: Two Hands Two Feet
Post by: Mikey on May 10, 2017, 09:11:25 am
That sucks about the dog but like you said hopefully it gets a 2nd chance at life. It's also lucky that it was you that the dog attacked and not your kids. I got bit in the face by a dog when I was a toddler and that always made me scared of dogs when I was a kid and you know dogs seem to have this sixth sense of detecting nervousness and then going after it...I definitely wasn't a fan of dogs when I was a kid but I grew out of being scared of them when I was around 10.
Title: Re: Two Hands Two Feet
Post by: Coges on May 11, 2017, 02:40:33 am
That sucks about the dog but like you said hopefully it gets a 2nd chance at life. It's also lucky that it was you that the dog attacked and not your kids. I got bit in the face by a dog when I was a toddler and that always made me scared of dogs when I was a kid and you know dogs seem to have this sixth sense of detecting nervousness and then going after it...I definitely wasn't a fan of dogs when I was a kid but I grew out of being scared of them when I was around 10.

Thanks mate. That's the first thing I thought about too. If it was one of the kids it would have been across half their face. I'll have some scarring too which suits me fine but wouldn't be ideal for my wife or kids.

Yeah they sense fear very well. My daughter is still a bit flighty but she's getting better.
Title: Re: Two Hands Two Feet
Post by: Coges on May 11, 2017, 02:45:03 am
Played ball last night. Final game of the regular season. We finished second and have potentially two finals. We've qualified with a few good players so our finals team will be stacked and we should win pretty comfortably if they all play. My game last night was ok. Hadn't run much in the last 3 weeks and the hands were a bit rusty but came good. Tons of rebounds and a few points. Got into a few arguments and there was some push and shove but it's all part of the fun. The best part is the guys who were doing it were nearly as tall as me but half my size which made it a bit easier on me. Body has pulled up really well with only minor soreness which is nice too. I'm planning on playing even less next season with only 1 in every 3-4 weeks at best and getting back into martial arts (for the 75th time). Will still play to keep my finger on the pulse and we also just got a portable ring at home so will actually be able to shoot around more often than once every 2 weeks right before I play.
Title: Re: Two Hands Two Feet
Post by: Mikey on May 11, 2017, 09:54:13 am
Sounds like it was a fairly heated game but that's good coz it usually means the game is competitive. Good luck for the Finals!
Title: Re: Two Hands Two Feet
Post by: Coges on May 11, 2017, 08:40:53 pm
Sounds like it was a fairly heated game but that's good coz it usually means the game is competitive. Good luck for the Finals!

Haha yeah it was heated but not really competitive. We won by 22 and were up by more than 10 for most of the game. It was heated due to the refs letting way too much contact go and guys getting upset over it...me included. I always tell myself to shut my mouth and just carry on before games but sometimes it gets the better of me.
Title: Re: Two Hands Two Feet
Post by: Coges on May 16, 2017, 07:06:57 pm
16/05/2017- 8.30pm

A1) RDL- bar x 10, 60 x 5
DL- 80 x 5, 110 x 3

A2) Tuck FL- 10s x 4

A3) Pike PU x 5, 5, 5, 5

Nearly the quickest session ever. The motivation is coming back to train harder but just glad to get something done at the moment. Front lever felt seriously good on two of the sets. Lat and core engagement was high. Also on DLs at 60 and 80 the lat engagement was tremendous. Something I don't normally get.
Title: Re: Two Hands Two Feet
Post by: Coges on May 18, 2017, 12:00:18 am
Semi final ball game last night. Easy win for us and onto the grand final next week. Only problem is I twinged the right hammy in the first 2 minutes on a fast break. Played out the rest of the game and felt ok but am definitely struggling today. Sore and stiff but I'm hoping it's not that bad and I can turn it around for next week. No leg training for the next week. Hoping I will pull up ok.
Title: Re: Two Hands Two Feet
Post by: Coges on May 21, 2017, 10:09:29 pm
Forgot to mention that after the game last week we had a mini dunking session (when the hammy was still warm). Threw down a few nice one handers off one and then a one hander off two feet off one step (try saying that ten times fast lol). First time I've dunked off two feet in years and felt pretty good. Anyway, going by the Maxent measuring method I need 22" to reach the rim and was hitting in between my wrist and forearm on the ring. That's about 12" giving me a 34" vert with ball in hand off the dribble. I'll take that any day of the week. Once the hammy has recovered I'll get down to the courts and get something on film to make sure. Feels pretty good given I haven't had much jumping practice.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 22, 2017, 12:51:47 am
nice!
Title: Re: Two Hands Two Feet
Post by: Coges on May 25, 2017, 02:42:39 am
GF last night. Really interesting game. We had two guys who've played at a high level over 15 years ago (me and one other) and two young guys who are pretty good. They had 1 guy who plays semi-pro and 2 guys who currently play at a decent level. They were up by as much as 10 and up 4 going into the half. We led most of the second half and won by 4. Their best player hit a step back 3 to put them even with about 30s to go but we stopped them twice and hit our free throws to get the win.

Ended up taping up the hammy with one strip down the back of the leg and two strips across where it was tender. Worked a treat. Once I was warm I could sprint although I did lack speed and some bounce it was ok.

Going to rest a day or two then get my fat ass back into training.   
Title: Re: Two Hands Two Feet
Post by: Coges on May 28, 2017, 04:37:36 am
28/05/17
bw - 91something
injuries- tight right hammy
soreness- all over

Warm Up
Skipping, joint rotations, wrists

A1) Low-ish bar Squats- bar x 10, 60 x 5, 80 x 5, 90 x 5, 100 x 5
A2) Frog Stand- 8s, 8s, 8s, 7s, 4+10s

Ring Dips x 3, 3, 3

Finally back in the gym. Been way too long but excited to get back into routine. Body feels sore and tight in so many places that I'll just train through the week and work it out as I go. Tried lower bar placement on squats and the first 4 sets were great. The 5th set not so much but bar speed was still good so not all bad. Frog stand I'm getting more and more comfortable with. I'm going away somewhere warm for a week in 10 weeks time. Want to build a nice solid block between now and then.
Title: Re: Two Hands Two Feet
Post by: Coges on May 29, 2017, 11:21:25 pm
28/05/17
bw- 90.7
injuries- none
soreness- all over (even more so now)

Warm up- foam rolled legs, lower and upper back, joint rotations, leg and arm swings, monster walks

A1) RDL- bar x 10, 60 x 5
DL- 80 x 5, 100 x 5, 120 x 5 (all double OH)

A2) 24" box jump x 3, 3, 3, 3, 3

A3) Tuck FL x 5s x 5

B) Chins- bw x 5, 3, 4

C) BB Curl- 30 x 5, 5

And done. Getting back into it. I'm not getting as much in as I want to do but I'm back in the gym and that's the main thing. Will add to this over the next couple of weeks. I'm back to tracking weight again. Not obsessively but I notice I'm much more likely to stay away from junk food if I do so it makes sense to do it.
Title: Re: Two Hands Two Feet
Post by: Coges on May 31, 2017, 09:05:24 pm
31/05/17
bw- ?
injuries- none
soreness- yeah pretty much all over still

Ido's squat routine

Front Squat- bar x 10, 40 x 5, 60 x 5, 80 x 5
Frog Stand x 7s, 8s, 8s, 4s

OHP- bar x 10, 40 x 6, 7, 7

Had very little time and even lifted in my jeans but got it done so better than nothing.
Title: Re: Two Hands Two Feet
Post by: Coges on June 05, 2017, 07:25:03 pm
05/06/2017
bw- 91.6
injuries- none
soreness- none

Warm up- scaps, shoulders, wrists, monster walks

A1) Squats- bar x 10, 40 x 5, 60 x 5, 80 x 5, 105 x 5 (knee sleeves & lifting shoes, no belt)
A2) Tuck Front Lever- 5-10s x 5

B) Ring Dips- bw x 5, 5, 3

C) Hollow Body Hold x 30x x 3

D) CTW handstand x 30s x 3

Had an epic (for me) handstand hold off the wall for about 5-6s. Felt like an eternity. Only problem was when I bailed I smashed my knee on a powerpoint on the way down. Luckily I'd already squatted for the evening. Wanted to get more in but again it'll do for now.

Had some great moments on the FL. Really felt my scaps working and holding position which is probably the first time I've felt them in that way.

Looks like Acole and I will be catching up next week for some dunks (fingers crossed). Need to make sure I'm getting my recovery down pat so I can actually get some dunks down.
Title: Re: Two Hands Two Feet
Post by: Coges on June 06, 2017, 07:34:55 pm
06/06/17
bw- 91.6
Injuries- none
Soreness- quads, lats

Warm up- scaps, rotator cuffs, shoulders, wrists

RDL- bar x 10, 60 x 10, DL- 80 x 5, 100 x 5, 125 x 5
Frog Stand x 10s x 5

Chins- bw x 5, +5kg x 4, 3, 4

Arch Body x 30s x 3

Again not quite a full session but I'm getting the meat and potatoes done. Spend a large amount of time talking to my daughter and helping her draw chalk pictures on the garage floor so that's probably more valuable than a set or two of something else.

DL felt solid. I've mentioned before that tightness is my enemy and I feel like I'm getting there. It's mainly just awareness of what I'm doing during the lift and so far it's paying off.

Frog stand felt solid again but my hips are way too high. From what I understand the hips should be level with the shoulders and my hips are much higher. Not sure if there's an allowance for my height here but will continue to work on it.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 07, 2017, 02:17:43 am
re: frog stands/crow, messing with where knees are resting and hand placement led to big improvements for me. closer to armpits, closer to elbows, more or less inside. i don't see why there would a hard-and-fast rule about whether it's better for your hips to be higher or level with your shoulders, but it's worth playing around to find the most comfortable and sustainable spot. personally i've found that hands shoulder-width (prescribed distance is closer in) and slightly splayed out with knees fairly close to armpits leads to a crow i could hold for minutes if i wanted to. ymmv based on physiology, where you're mobile, etc.
Title: Re: Two Hands Two Feet
Post by: Coges on June 08, 2017, 01:46:24 am
re: frog stands/crow, messing with where knees are resting and hand placement led to big improvements for me. closer to armpits, closer to elbows, more or less inside. i don't see why there would a hard-and-fast rule about whether it's better for your hips to be higher or level with your shoulders, but it's worth playing around to find the most comfortable and sustainable spot. personally i've found that hands shoulder-width (prescribed distance is closer in) and slightly splayed out with knees fairly close to armpits leads to a crow i could hold for minutes if i wanted to. ymmv based on physiology, where you're mobile, etc.

Yeah this.  I found a position that I can hold easily for 10+s and no doubt that will get better with more practice. I had read that ideally the hips and shoulders should be level but mine were far from. I think this may be working more towards the next progression for tuck planche.
Title: Re: Two Hands Two Feet
Post by: Coges on June 08, 2017, 08:22:24 pm
09/06/17
bw- 90.6
injuries- none
soreness- upper back

Extended Warm up- incl. shoulders, scap, wrists and plenty of glute activation work

Front Squat- bar x 10, 40 x 5, 60 x 5, 70 x 5, 85 x 5 (knee sleeves, oly shoes- no belt)
Tuck Front Lever- x 10s, 5s, 10s, 7s, 8s

OHP- bar x 10, 40 x 5, 45 x 5, 3, 5

Again not quite getting the amount of time I want in the gym but I'm consistently getting in there so I'll take that for now and build as I go.

Front squats felt boss. The weights not that heavy but 85 moved almost as fast as 40 did. Part of me thinks I should just front squat and deadlift and leave back squats out of it. The other part of me feels I have unfinished business with back squats and I want that double bw squat before moving on. The question is how long do I give myself.

Both tuck FL and OHP were pretty solid although I lost focus throughout the sets. Also wasn't making it any easier on myself with front levers as I was still wearing my lifting shoes.
Title: Re: Two Hands Two Feet
Post by: Coges on June 12, 2017, 08:19:28 pm
Bloody head cold over the weekend. Went to squat on Sunday and my head nearly exploded so I called it. Will get in there again today and maybe got for some easy singles ahead of my jumping session with Acole tomorrow. I feel terribly under prepared but will see what tomorrow brings.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 13, 2017, 02:56:12 am
Bloody head cold over the weekend. Went to squat on Sunday and my head nearly exploded so I called it. Will get in there again today and maybe got for some easy singles ahead of my jumping session with Acole tomorrow. I feel terribly under prepared but will see what tomorrow brings.

 :headbang:
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2017, 07:37:47 pm
13/06/17

Extended warm up

Squat- bar x 10, 60 x 5, 80 x 5, 100 x 5, 110 x 5
Tuck Front Lever x 10s x 5

Super quick session. Got my squats in and was done. Really need to take my lifting shoes off for front lever work. It's just not conducive to progressing with any consistency here. 
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2017, 07:42:53 pm
Had the first annual Aus East Coast meet up yesterday. Me and Acole that is. Really good to put a face to an internet name.

Nothing really note worthy to put here. We're both a bit detrained and there was nothing worth getting on film. Both had jumps in the 30ish range. Acole prob a cpl inches higher. My highest jump for the day was 30" off 2 feet with a 2 step lead in. Was getting nothing off 1 with a max of probably 27-28. Looking forward to catching up in another couple of months when hopefully we both have some more decent training under out belts.

 
Title: Re: Two Hands Two Feet
Post by: Coges on June 15, 2017, 09:58:47 pm
15/06/2017
bw- 90.7
Injuries- none
Soreness- none

Warm up- skipping, cat/camel, scap PU, wrists, monster walks

Wide Grip RDL- bar x 5, 60 x 5
DL- 90 x 5, 110 x 3, 130 x 5 (double overhand)

Frog Stand- 5s, 20s, 9s, 8s, 18s

Pretty good session. Deadlifts were pretty easy but needed to change to mixed grip for last two reps. They were ugly and I was holding the bar in my fingertips only on the left hand. Will get back on the hook grip bandwagon too as I'll need this given the past injuries to that hand.

Frog stand was really good. Found a good spot on two sets and this felt super solid...on two sets that is.
Title: Re: Two Hands Two Feet
Post by: Coges on June 20, 2017, 11:49:48 pm
Dropped in on my old hapkido instructor who manages a karate school now. Got on the mats with him for an hour doing some striking for about 20 mins then groundwork for the rest of the time. Was great to get back into it but this just highlighted how unfit I am. Was gassed after about 5 minutes.
Title: Re: Two Hands Two Feet
Post by: Coges on June 22, 2017, 10:20:03 pm
Hapkido class last night. Surprisingly my dynamic flexibility is still there. Axe kicks easily getting above the head and near vertical. Worked through all my black belt material without too much fuss although I forgot a bit here and there. Got a red belt to throw me about at the end of the class which felt good too. 1hr 45 mins of training and done. Great to be back.

Haven't done much this week as I've been battling a cold and the class last night put me over the edge. Uncontrollable chills and aching, sore throat, etc. All that good stuff. Will rest up and get a lift in at some stage on the weekend depending on how I'm feeling.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2017, 07:33:39 pm
Finally on the tail end of this virus. Woke up tired this morning but no coughing and now feeling pretty good. Cannot wait to get back into the gym but concerned what momentum I had built is lost. Oh well, will get in there tonight and see where I'm at.
Title: Re: Two Hands Two Feet
Post by: Coges on June 27, 2017, 05:12:18 pm
28/06/17
bw- ?
Injuries- none
Soreness- calves & feet
Fasted session- coffee and water only

New gym today!!! Got my ass out of bed at 4.45 and went to the Derrimut gym down the road. When I say down the road it's 15 minutes away but it's a beast of a gym and only $10 per week. Equipment is incredible!

Warm up- lots of warm up being so early.

Squats- bar x 10, 60 x 5, 80 x 5, 100 x 3, 110 x 5
Tuck front lever x 5s x 4
Box Jump- 20" x 3 x 4

Dips- bw x 8, 6, 5
Back bridge x 10s x 3

Incline Bench- bar x 10, 40 x 5, 60 x 4, 4, 3

Hollow Body- 30s x 2
Front split rear knee taps- 5kg x 10 x 2

Hanging x 40s

All done in 60m. Felt great. Motivation is back in a big way. Only got 4-5 hours sleep last night but that's ok. I will deal with that later.
Was able to have my morning coffee without waking the entire house too. Brewed some coffee last night bodum style and put it in a flask to keep warm. Was the perfect temperature this morning to drink before the gym. #winning

Here's the gym
Title: Re: Two Hands Two Feet
Post by: Leonel on June 27, 2017, 05:25:34 pm
damn that gym looks sick... I'm jelly 

 :motherofgod:
Title: Re: Two Hands Two Feet
Post by: Coges on June 27, 2017, 07:16:56 pm
damn that gym looks sick... I'm jelly 

 :motherofgod:

Man that's not even half of it. Well it's probably about half but there's heaps more stuff that I've never had access to. Glute ham raise, reverse hyper, etc. All that stuff. There's also a resisted tyre flip machine. Took a photo and will put it up shortly. They've got a jacobs ladder too which is a resisted ladder climbing machine.

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

Going to be fun trying all this new stuff out. Almost makes me want to do cardio  :ninja:
Title: Re: Two Hands Two Feet
Post by: Coges on June 28, 2017, 07:45:17 pm
Diet update-
Haven’t been eating too badly lately but it’s the additions to the diet that have been the issue. Chocolate, ice cream, chips, etc and alcohol. I topped out at 95kgs early last week. Consistent sugar cravings are the real issue. Went 30 days without alcohol or junk food earlier this year with great results. The wife suggested this one which is slightly more aggressive but still has the same approach as an elimination diet. www.whole30.com In short you cut out dairy, grains, added sugars and alcohol for 30 days. Then you can reintroduce if you want.
Started on Monday so am 4 days in. Feeling a bit weird at times with some brain fog. I’m assuming it’s the lack of sugars, Have been super hungry too and have been smashing potatoes, eggs and fruit like it’s going out of business. Need to eat more meat. Cannot have whey as it’s from dairy so bought egg white protein which isn’t the nicest and is super expensive.
The good news is that although I’ve been eating as much as I want I’m down to 89.3kg as of this morning even though I’ve trained only once this week. Feeling a bit smaller than I’d like but my joints definitely like what’s going on. Secretly hoping I can get to sub 87 without too much effort.  I haven’t noticed a lot of pain that I used to get too which is kinda cool. I’m missing rice, oats and whey the most but it will be interesting to see what happens when I reintroduce them. I definitely know I have a minor intolerance to milk but not sure what effect the other foods have on me.
Title: Re: Two Hands Two Feet
Post by: Coges on June 29, 2017, 07:32:15 pm
30/06/17
Bw- 90.3
Injuries- none
Soreness- quads, hams, upper back, chest
Fasted session- black coffee only

Warm up- 3min rower

Wide Grip RDL- bar x 10, 60 x 5
DL- 90 x 5, 110 x 3, 130 x 5 (mixed grip last set- no belt)

Pull Ups- bw x 5, 5, 5

BB Curl- 20 x 10, 10

Bag work (punching and kicking combos)
1 min on / 1 min off x 4

Done. Missed my stretching as I spent the extra 15 mins signing up before I started. Still love this gym.
Title: Re: Two Hands Two Feet
Post by: Coges on July 01, 2017, 06:51:35 pm
2/7/17
bw- ?
Injuries- None
Soreness- Upper back
Temperature- 0 (took me 10 minutes to clear the car of ice and another 10 to defrost it- ridiculous)

Warm Up- rower 5 min, banded ankle and hip flexor, pigeon stretch, bottom of squat movements

Squat- bar x 10, 60 x 5, 80 x 5, 100 x 3, 115 x 5 (oly shoes, knee sleeves, belted last set)
Tuck FL- 8s x 5
Box Jumps- 30" x 3 x 5

Dips bw x 5, 5, 5
Back Bridge- 20s x 3

DB OHP- 12.5 x 10, 10
BSS- 7.5 x 10, 10
Lateral Raise- 7.5 x 10, 10

Emmet's Front Fold Protocol
3 position calf stretch (60s each instead of 90 due to lack of time)
Stride Stance Good Morning- 10kg x 10, 10, 10 (skipped the iso's again due to lack of time)
Jefferson Curl- Got two reps in and felt a decent level of discomfort in the left hammy/glute tie in. Right up high. Had a similar thing after deadlifting last week. Skipped as not worth it.

Felt weird using belt again for squats. I find it takes me a few weeks to get used to it. Especially the extra pressure it creates. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 01, 2017, 06:55:06 pm
Also, challenged my son to a splits contest yesterday. Stretching is the one area of gymnastics he's always said he's not fond of and watching him you can see him phoning it in. Asked him to pick out a toy/book/game that he really wants and if he gets the splits he gets it. We agreed to train together each night. At least do something. Focus will be front splits but we will work the pancake and side splits too. He's not too far off actually. Probably 12-16 inches and he should get there quicker than me.
Title: Re: Two Hands Two Feet
Post by: Coges on July 02, 2017, 05:52:24 pm
03/06/2017
bw- 90.2
injuries- none
soreness- hams, quads, upper back

Rower- 2k in 9m

Stretching- 10m

Bag work- punching and kicking- 1 min on/1 min off

Stretching- 10m

Done.

Not sure the rower is such a great warm up for me. Short of going harder and harder I don't seem to get that warm. Maybe I need to wear more clothes idk. Next time I will shorten the rest on the bag work. 1 min was probably too much but not too bad a starting place.

Just finished a week of no alcohol, added sugar, grains or dairy. Feeling pretty good. Skin is great. Have been eating too many nuts as snacks though. Am going to add back in whey and greek yoghurt this week as the egg white protein really isn't doing it for me and I'm not getting enough. Also the greek yoghurt is a great after dinner finisher. Everything else will remain as is. Bw got down to low 89's. Want to get much lower but stupid old me is also loading creatine at the same time so will forget about weight for the moment as I'm definitely getting leaner and leaner.
Title: Re: Two Hands Two Feet
Post by: Coges on July 03, 2017, 08:00:09 pm
04/07/17
bw- 89.4
injuries- sprained right wrist from yesterdays bag work
soreness- glute med, hams (who knew kicking a heavy bag would cause this)

Treadmill walk- 5 mins
HF stretching

Wide Grip RDL- bar x 10, 60 x 10
DL- 90 x 5, 115 x 3, 135 x 5

Chins- bw x 6, 5, 4

Curls- 15kg x 15, 15, 15

Hollow body- 30s x 3

Hanging x 30s

Weird session. Sprained my right wrist during yesterday's bag work. It's not super painful but still restrictive. Didn't notice it too much on deads but definitely did during chins. Glutes and hams were ridiculously sore from the kicking yesterday as well. Not something I usually notice but I went pretty hard on the bag and haven't done that for quite some time. Great that the soreness is contained to glute med and not the HF/TFL area where I normally get it.

Kind of meh about my program that I'm doing though.  Obviously squats and deadlifts are going well so that's great. The rest feels a little all over the place and not too sure I'm accomplishing much with the rest of the training time. I will try out a few new things over the next couple of weeks and see what sticks. Also, I think I need to do something on my pre-intra workout nutrition. I'm training fasted with black coffee only and that may actually be the problem why I feel meh. Perfect example was this morning. Setting up for my final set of DLs at 135. It's an hour since I woke so that shouldn't be too much of  a problem and I still felt a little substandard. Definitely not focused or pumped to lift. It's so early that there's not a great option for food so thinking a pre-workout and some bcaas maybe. I already have bcaas at home and pre-workout isn't really expensive anyway.
Title: Re: Two Hands Two Feet
Post by: Coges on July 06, 2017, 06:00:56 pm
06/07/17

Hapkido class. 2 hours non stop. Was a great class. 30min full on warm up followed by throwing drills for another 60min and then onto technique work for the remainder of the time. Worked some close fighting throws from the clinch that I'd never done before the which was awesome. Nothing quite like getting thrown and picking yourself up for an hour to get the blood pumping. Flaom rolled and had a quick stretch after class. Bed time 11pm.

07/07/17
bw- ?
injuries- none (wrist is still slightly sore but not a great deal)
soreness- surprisingly little from last night
Awake- 4.45

Pre-workout & BCAAs for todays training
Warm up-  banded ankle, HF stretch, banded pull aparts both infront and behind neck

Squats x 25 with bar only
High Pull- bar x 10, 40 x 5, 50 x 5
Panda Pull- 60 x 4, 70 x 3 (ran out of legs here)
Power Cleans- 60 x 3, 70 x 2 (again, ran out of legs)
Front Squat- 60 x 5, 80 x 5, 90 x 5
OHP- bar x 10, 30 x 5, 40 x 5, 5, 5
Unilateral DB Floor Press- 15 x 10, 10 (each side)
Farmers Walks- 36kg each side x 50m x 2
Passive hang x 30s

Felt like a great session. Noticed the pre-workout, not so much for the caffeine which was definitely felt, but more for the thermal effect. Got warm with this very quickly. First time since I've been at this gym that I've ended up in a t-shirt. Probably need to tweak schedule though so I'm not squatting after Hap class. The class is pretty heavy on the legs and upper back so ideally I'd have a recovery/cardio day here.
Title: Re: Two Hands Two Feet
Post by: Coges on July 09, 2017, 05:27:06 pm
08/07/2017

International chest day

Incline Bench- 60kg x 8, 7, 6
Incline Flyes- 10kg x 12, 10, 8
Machine Chest Press- 45kg x 20, 15
CG Incline Bench- 40 x 6, 7, 7
Rope Pushdown- 45kg x 8, 8, 8, 8
Supported German Hang- 30s
Passive Hang- 40s
Chest & Lat stretches

10/07/17


Warm Up

Squats- bar x 10, 40 x 5, 60 x 5, 80 x 5, 100 x 3, 120 x 5
Dips- bw x 5, 5, 5
BB Complex- 30kg x 6, 6
(row, hang clean, front squat, ohp, back squat, good morning)

Took video footage of squats for the first time in a few weeks. First rep was shallow and even though the camera angle didn't do me justice I think the rest were ok. Going to try and get some side footage next time to make sure.

Title: Re: Two Hands Two Feet
Post by: Coges on July 09, 2017, 07:17:44 pm
Nice AdiPowers you have on, are they more narrow or wide u think compared to other lifting shoes if u've had others?

These are the only lifting shoes I've ever had. Would say a narrow fit with a fairly high arch though.
Title: Re: Two Hands Two Feet
Post by: Coges on July 12, 2017, 02:22:06 am
12/07/17- 9.30am
bw- 89.4
Injuries- wrist still a little buggy
Soreness- general but not bad

Pre workout- Nitraflex & BCAAs
Post workout- whey & banana

Quick warm up- HFs and shoulders

Wide Grip RDL- bar x 10, 60 x 5, 5
DL- 80 x 5, 100 x 5, 120 x 3, 140 x 5

Chin Up/Pull Up (alternating grip)- bw x 5, 5, 5, 5, 5

BB Curls- 25 x 10, 10

Farmers Walks- 48kg KBs- 50m x 2, 25m x 4 (30s rest periods)

Went and got some more pre workout samples. Don't think I intend to use them regularly but it might be ok to have a few tucked away for special occasions (more for the caffeine and placebo effect than anything else). Used nitraflex this morning. Didn't have a great effect. Not quite the same kick as the one I used last week (Total War). Have three other samples that I will use over the next couple of weeks to test them out too.

Deads felt super solid and I'm only 15kg off my 5RM pb so I'm feeling pretty good about them so far.
Title: Re: Two Hands Two Feet
Post by: Coges on July 12, 2017, 07:01:47 pm
Filled in for my brother in laws social mixed netball team last night. Played shooter then keeper so not a whole lot of running but had a great time when the other team kept trying to lob the ball over me. Plenty of intercepts. Nice to get a run in too as it's been a while.

Bodyweight has stabilised around the 89 mark. Was 89.4 this morning and have been between there and 89 pretty much the last week or two. Really want to shed some more fat but don't really want to eat less right now so I'll be adding some more activity to try and get it down. Will also get some more sleep which I know will help out too. Ideally I want to be 88 flat in 2 weeks time.

Edit- Am in my 3rd week of the whole30 thing. No alcohol, added sugar, grains or dairy. I have added in whey (dairy), some greek yoghurt and oats but that's been it. It's been harder to prepare meals than before but the great thing is the recovery. Even though I'm still sore after training it's marginal. Even after playing netball last night. Normally the knees would be screaming at me and now they're just mildly upset. Don't know if I will continue this in full after the 30 days but will definitely keep the alcohol and sugar out. Don't see a reason to add bread or pasta back in but will likely add rice back.
Title: Re: Two Hands Two Feet
Post by: Coges on July 13, 2017, 05:17:24 pm
13/7/17
Hapkido class. Finally getting back into the swing and it's all starting to come back. Did about 15m of jumping kicks and the legs were fried. Was getting great height on my jumping back kick though. Have to get some footage to see how high I'm actually getting though.

14/7/17
bw- ?
Injuries- right wrist still not 100%, high left ham/glute tie in isn't great
Soreness- all over from last night. Mainly hams, quads and upper back.

Pre-workout- protein shake, banana, double espresso

Warm Up- lacrosse ball, hip mobilisations, HF stretches

Hang Clean- bar x 10, 40 x 5, 60 x 2, 2

Front Squat- 40 x 5, 60 x 5, 80 x 5, 100 x 5

OHP- bar x 10, 30 x 5, 42.5 x 5, 5, 5

Fairly quick session. Took me a while to warm up even though I was wearing four layers the entire time. Will have to check back through my log but I believe 100 may only be 5kg of my lifetime PR which is pretty cool. Want to push it to 110 over the next few weeks unbelted and then go for 130 belted.

Also, idiot me realised why my weight hasn't been moving down. Have been snacking on nuts the last couple of weeks. Cashews are my nut of choice and I knew they're calorie dense but didn't realise it was so dense. I was eating 150g at a time which is over 800. Doing that three to four times a week is my desired fat loss right there. So unfortunately no more nuts for me...at least not as many anyway. 

Edit- lifetime front squat PR is 105 x 5 (August 2014) and 125 x 1 (sometime in 2015). Also, I'm finding it pretty cool there's 20kg difference between DL and back squat and another 20 difference between back and front squats. A nice ratio to keep hopefully. Will be snatch grip deadlifting tomorrow and hoping for 5 at 100 so that'll be a good difference to keep as well between those and conventional DLs. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 14, 2017, 07:40:18 pm
15/07/17
bw- 89.4
injuries- left wrist
soreness- general & high left hammy/glute tie in

Pre workout- protein shake, banana & triple espresso (prob under 200mg of caffeine though)

Warm up-  banded shoulder work, banded ankle dorsiflexion, banded hip flexor, pigeon stretch, bottom squat work

Snatch Pulls-
High Pull- bar x 10, 30 x 5, 40 x 5, 50 x 3 (great form here and was finally using the legs properly with a more relaxed upper body)
Panda Pull- 60 x 3, 70 x 3, 80 x 3-straps (almost as above- little more straining going on)
Snatch Grip DL (straps on all sets)- 90 x 5, 100 x 5, 110 x 3  :personal-record: (felt like I had 2 more reps in me so slightly disappointed but the third rep was also a bit grindy so probably wise to stop)

Barbell Row-
60 x 6, 80 x 6 (too heavy), 70 x 6, 6

Pull Ups-
bw x 5, 5, 4 (wanted more volume but didn't have it in me and was running out of time)

Farmers Walks-
48kg KBs- 25m x 10 EMOM

First actual full week of training in idk how long. Still haven't added any cardio in but overall feeling good at the moment. Do want to add HS, lever and planche work back in at some stage but will wait till the wrist is better before doing that.

Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.
Title: Re: Two Hands Two Feet
Post by: Coges on July 16, 2017, 05:35:28 pm
17/07/17
bw- 90.7
waist- 34.5"
Injuries- right wrist,
Soreness/fatigue- left high ham/glute tie in (underbutt area), quads, upper back

Pre-workout- Hyde & BCAAs
Post-workout- oat & protein powder

Warm up- lacrosse ball on all the tight spots in legs, bottom of squat searching, banded ankle, banded HF, monster walks (I probably need more activation work here)

Hang Clean- bar x 10
Power Clean- 40 x 5, 60 x 3, 3, 3 (was aiming for 70 but quads too fatigued)

Squats- 60 x 5, 80 x 5, 100 x 3, 125 x 5 (oly shoes, knee sleeves & belt on top set- top set RPE 8/10- Lifetime PR is 130 x 4 I think- excited to see what next week brings)

Incline Bench- bar x 10, 40 x 5, 65 x 4, 4, 4 (felt surprisingly heavy- was aiming for 5 reps here)

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

Couch stretch- 30s each leg x 2

Good session. Squats felt solid even though legs were fatigued. Wanted to get more stretching in but ran out of time. Will get that in tonight. Pre-workout search continues. Hyde wasn't as strong as I expected even though it claims to have 419mg of caffeine. I keep getting samples from any supplements shops I go past so will likely have enough to see me through the next few weeks. Still think I'll end up going carb+BCAA/protein+coffee but I will see where I land. Have also started tracking waist measurements as the weight is throwing me off. Definitely getting leaner but weight is fluctuating too much to just judge on that.   

Legs were a bit fatigued. Have done a hilly loop walk with the family and our dog the last couple of days. It's only a 2k loop that we do twice but it's basically 250m down then 250m straight back up. Doesn't help that I sprinted some of the hills to make it quicker and easier than walking up them.

Title: Re: Two Hands Two Feet
Post by: Coges on July 18, 2017, 05:10:41 pm
19/7/17
bw- ?
injuries- left wrist
soreness- major soreness in right hip/top of glute med, lots of hot spots in hams too

Warm Up-
Hanging, chest & lat stretches

Chins-
bw x 5, 5
+5kg x 4, 3, 3, 2

Seated Cable Row-
45kg 5x10

Single Arm Cable Pull Down
27kg 2x20

DB Hammer Curl
10kg 2x15

Stretching-
Gracilis, piriformis, HF, pancake + 5kg

Forced deload  :'(
Hips just getting way too sore. They've been tight and I'm working on them but there was a breaking point and I think it was the incline bench the other day. I'm used to doing 30 degree inclines and the bench is fixed at 45. My natural arch that I use was just too much here I think. That was the straw so to speak. Sitting at work has killed it too. Stretching after training today helped a lot but I'm bummed by the fact that this is the stage I usually have issues and yet again I haven't progressed. Haven't deloaded for a while so there's definitely a lesson there. I'm heading away somewhere warm for a week in just over 2 weeks time where I will have limited access to a gym so will just get some good work in over the next 2 weeks. Lots of single leg, core, upper body and stretching. I'm thinking with some good core and single leg work I can put myself in a great position to start again. Booked in for a massage on Monday so no doubt that will help too.

*Edit- think I need to get away from straight sets of 5 for a while. At least some other form of periodisation might be called for. That and focusing more on recovery might sort me out. Having a look around at some programs now that I can get stuck into.
Title: Re: Two Hands Two Feet
Post by: AGC on July 19, 2017, 03:51:20 am
Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.

Does Derrimut have a GHR? Slow eccentric GHR's never hurt. Or SL eccentric DL concentric ham curl machine, but GHR is better.

Also could try the 45 second hamstring lever holds and progress as a warmup. They helped me a lot.

Edit: Also, with the hips, lying banded hip distractions, as shown in this article: https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/ (https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/) is great, I do it when I remember.
Title: Re: Two Hands Two Feet
Post by: adarqui on July 19, 2017, 05:20:01 pm
19/7/17
bw- ?
injuries- left wrist
soreness- major soreness in right hip/top of glute med, lots of hot spots in hams too

Warm Up-
Hanging, chest & lat stretches

Chins-
bw x 5, 5
+5kg x 4, 3, 3, 2

Seated Cable Row-
45kg 5x10

Single Arm Cable Pull Down
27kg 2x20

DB Hammer Curl
10kg 2x15

Stretching-
Gracilis, piriformis, HF, pancake + 5kg

Forced deload  :'(
Hips just getting way too sore. They've been tight and I'm working on them but there was a breaking point and I think it was the incline bench the other day. I'm used to doing 30 degree inclines and the bench is fixed at 45. My natural arch that I use was just too much here I think. That was the straw so to speak. Sitting at work has killed it too. Stretching after training today helped a lot but I'm bummed by the fact that this is the stage I usually have issues and yet again I haven't progressed. Haven't deloaded for a while so there's definitely a lesson there. I'm heading away somewhere warm for a week in just over 2 weeks time where I will have limited access to a gym so will just get some good work in over the next 2 weeks. Lots of single leg, core, upper body and stretching. I'm thinking with some good core and single leg work I can put myself in a great position to start again. Booked in for a massage on Monday so no doubt that will help too.

*Edit- think I need to get away from straight sets of 5 for a while. At least some other form of periodisation might be called for. That and focusing more on recovery might sort me out. Having a look around at some programs now that I can get stuck into.

guh! damn.

hip pain is a deal breaker for me. scares me so much I back off, quick. squatting has always seemed to be the biggest culprit.

you really need more forced deloads it seems.. I mean, you are always so consistent but these things just slowly surface and then as you work through them while trying to address them, they eventually sideline you.

maybe do like Dreyth was going to do, deload/rest every 4th week (last week of the month). I always liked that idea.
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2017, 07:40:08 pm
Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.

Does Derrimut have a GHR? Slow eccentric GHR's never hurt. Or SL eccentric DL concentric ham curl machine, but GHR is better.

Also could try the 45 second hamstring lever holds and progress as a warmup. They helped me a lot.

Edit: Also, with the hips, lying banded hip distractions, as shown in this article: https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/ (https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/) is great, I do it when I remember.

Yes to GHR. Two of them actually. Will give those a shot. My next few weeks is going to be trying to sort a few of these problems out. No doubt I have inactive/weak glutes and hams and I need to give them more attention.

What's a hamstring lever hold? I just googled and got a bunch or random stuff.

That's a boss article. Thanks mate. Have pinned that one to come back and read fully later.
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2017, 07:41:40 pm
With the wrist, if you didn't tear a ligament, i've noticed that massaging the fore arms really help the wrist.

Nah nothing torn. Just strained from hitting the heavy bag with mitts only and no wraps. Won't make that mistake again.
I definitely need to do more massaging on the forearms too. Even just with grip strength it helps a massive amount.
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2017, 07:51:41 pm
19/7/17
bw- ?
injuries- left wrist
soreness- major soreness in right hip/top of glute med, lots of hot spots in hams too

Warm Up-
Hanging, chest & lat stretches

Chins-
bw x 5, 5
+5kg x 4, 3, 3, 2

Seated Cable Row-
45kg 5x10

Single Arm Cable Pull Down
27kg 2x20

DB Hammer Curl
10kg 2x15

Stretching-
Gracilis, piriformis, HF, pancake + 5kg

Forced deload  :'(
Hips just getting way too sore. They've been tight and I'm working on them but there was a breaking point and I think it was the incline bench the other day. I'm used to doing 30 degree inclines and the bench is fixed at 45. My natural arch that I use was just too much here I think. That was the straw so to speak. Sitting at work has killed it too. Stretching after training today helped a lot but I'm bummed by the fact that this is the stage I usually have issues and yet again I haven't progressed. Haven't deloaded for a while so there's definitely a lesson there. I'm heading away somewhere warm for a week in just over 2 weeks time where I will have limited access to a gym so will just get some good work in over the next 2 weeks. Lots of single leg, core, upper body and stretching. I'm thinking with some good core and single leg work I can put myself in a great position to start again. Booked in for a massage on Monday so no doubt that will help too.

*Edit- think I need to get away from straight sets of 5 for a while. At least some other form of periodisation might be called for. That and focusing more on recovery might sort me out. Having a look around at some programs now that I can get stuck into.

guh! damn.

hip pain is a deal breaker for me. scares me so much I back off, quick. squatting has always seemed to be the biggest culprit.

you really need more forced deloads it seems.. I mean, you are always so consistent but these things just slowly surface and then as you work through them while trying to address them, they eventually sideline you.

maybe do like Dreyth was going to do, deload/rest every 4th week (last week of the month). I always liked that idea.

Yeah it feels muscular and is relieved when I stretch mainly gracilis and piriformis. It's mainly caused by sitting at work as well so I'm looking into standing options. I wake up pain free and go home in serious pain. Hip flexors are tight AF though and I can't seem to make the stretches stick so I'm assuming I need some more work. Getting a massage in a few days and will get them to give me a good working over.

Yes to the deload. I get caught up in trying to progress and always break at the same point. A good mate of mine actually said to me on Monday after I squatted "just be careful cause this is usually when you break down". I do think that one of my big problems is I'm consistently lifting around 85-90% of 1RM which is just too stressful when I don't take any breaks. Need to be smarter.

Going to change my training up a bit actually. Bought this book last night and the strength one that goes along with it and am going to give it a run. The first 8 weeks is base building where you focus on building an aerobic base along with muscular endurance and the type of high rep work that I usually avoid. These are things I've never done and I think that work capacity has been a huge hole in my training which I feel will solve some problems. I'm heading away in 2 weeks so will use that time to get the body right, do plenty of glute/ham/core work and come back fresh as a daisy  :D

https://www.amazon.com.au/Tactical-Barbell-II-Conditioning-K-Black/dp/B0143HDCWS/ref=pd_sim_351_1?_encoding=UTF8&psc=1&refRID=78QV9GFPED5Z0AAWHKPG

Having read the books though, there's some seriously good content in there. They're only $7 each for kindle versions too.
Title: Re: Two Hands Two Feet
Post by: AGC on July 20, 2017, 12:43:52 am
Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.

Does Derrimut have a GHR? Slow eccentric GHR's never hurt. Or SL eccentric DL concentric ham curl machine, but GHR is better.

Also could try the 45 second hamstring lever holds and progress as a warmup. They helped me a lot.

Edit: Also, with the hips, lying banded hip distractions, as shown in this article: https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/ (https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/) is great, I do it when I remember.

Yes to GHR. Two of them actually. Will give those a shot. My next few weeks is going to be trying to sort a few of these problems out. No doubt I have inactive/weak glutes and hams and I need to give them more attention.

What's a hamstring lever hold? I just googled and got a bunch or random stuff.

That's a boss article. Thanks mate. Have pinned that one to come back and read fully later.

Sorry, that's what my sprint coach called them. It's this for 45sec-1min x 2-3 sets with better dorsiflexion and keeping everything in line (ankle-knee):

(http://leadingedgephysicaltherapy.com.au/wp/wp-content/uploads/2014/04/Screen-Shot-2014-04-06-at-7.53.19-pm-300x175.png)

You can progress by bending the leg a bit more on each set until it looks like a SL glute bridge.
Title: Re: Two Hands Two Feet
Post by: Coges on July 20, 2017, 07:38:53 am
Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.

Does Derrimut have a GHR? Slow eccentric GHR's never hurt. Or SL eccentric DL concentric ham curl machine, but GHR is better.

Also could try the 45 second hamstring lever holds and progress as a warmup. They helped me a lot.

Edit: Also, with the hips, lying banded hip distractions, as shown in this article: https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/ (https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/) is great, I do it when I remember.

Yes to GHR. Two of them actually. Will give those a shot. My next few weeks is going to be trying to sort a few of these problems out. No doubt I have inactive/weak glutes and hams and I need to give them more attention.

What's a hamstring lever hold? I just googled and got a bunch or random stuff.

That's a boss article. Thanks mate. Have pinned that one to come back and read fully later.

Sorry, that's what my sprint coach called them. It's this for 45sec-1min x 2-3 sets with better dorsiflexion and keeping everything in line (ankle-knee):

(http://leadingedgephysicaltherapy.com.au/wp/wp-content/uploads/2014/04/Screen-Shot-2014-04-06-at-7.53.19-pm-300x175.png)

You can progress by bending the leg a bit more on each set until it looks like a SL glute bridge.

Nice. Thanks mate. Will give this a run tomorrow. Also going to throw some sissy squat ecc in there too for the knees so that would be a nice combo.
Title: Re: Two Hands Two Feet
Post by: Coges on July 21, 2017, 08:45:22 am
21/07/17
bw- 88.9 (coming down again)
injuries- right hip/lower back
soreness- right wrist (about 85%)

Warm Up

Dips- bw x 5, 5, +5kg x 5, 5, 5
Incline DB Press- 20 x 10, 10, 10
DB Floor press with 3 sec hold at top- 22.5 x 8, 8
Front plate shoulder raise- 20 x 10, 10
Lateral Raise- 10 x 10, 10

couch stretch x 1 min each side
tailor pose x 1 min +5kg each side
piriformis stretch x 1 min each side

Was a good session. Back/hip was ok and not bugging at all.

Had the massage this afternoon. Feeling great but sore AF. Everything was tight but the hip flexors were brutal. She said they were a 7-8/10 on the tightness scale. Need to do plenty of work from here on in to sort this out. Will take tomorrow off and go again Sunday. No heavy squatting or DLing for a few weeks though I think. Make sure this is under control first.
Title: Re: Two Hands Two Feet
Post by: Coges on July 22, 2017, 12:17:13 am
22/7/17
bw- 88.6 (down again)

Rest day

Getting the new program sorted and will be doing a cardio/strength endurance based building block for 6 weeks. Not going to be lifting heavy at all which will be hard to do but should be a nice change up for the body. Wanted to get a cardio base and increase work capacity earlier in the year so pretty happy to finally bite the bullet and do it. See you in 6 weeks barbell.

Going to eat at or around maintenance during this time as no doubt the addition of cardio will do a lot for any calorie deficit I was planning.
Title: Re: Two Hands Two Feet
Post by: Mikey on July 22, 2017, 05:03:46 am
Great job on the bodyweight!!!

I'm looking forward to seeing what the next 6 weeks has in store.
Title: Re: Two Hands Two Feet
Post by: Coges on July 22, 2017, 07:20:13 pm
Great job on the bodyweight!!!

I'm looking forward to seeing what the next 6 weeks has in store.

Thx mate.

Yeah me too. Trad style roadwork for weeks is going to be interesting. 
Title: Re: Two Hands Two Feet
Post by: adarqui on July 23, 2017, 10:42:26 am
22/7/17
bw- 88.6 (down again)

Rest day

Getting the new program sorted and will be doing a cardio/strength endurance based building block for 6 weeks. Not going to be lifting heavy at all which will be hard to do but should be a nice change up for the body. Wanted to get a cardio base and increase work capacity earlier in the year so pretty happy to finally bite the bullet and do it. See you in 6 weeks barbell.

Going to eat at or around maintenance during this time as no doubt the addition of cardio will do a lot for any calorie deficit I was planning.

nice!! what's the strength endurance stuff going to look like (generally)?
Title: Re: Two Hands Two Feet
Post by: Coges on July 23, 2017, 07:39:46 pm
22/7/17
bw- 88.6 (down again)

Rest day

Getting the new program sorted and will be doing a cardio/strength endurance based building block for 6 weeks. Not going to be lifting heavy at all which will be hard to do but should be a nice change up for the body. Wanted to get a cardio base and increase work capacity earlier in the year so pretty happy to finally bite the bullet and do it. See you in 6 weeks barbell.

Going to eat at or around maintenance during this time as no doubt the addition of cardio will do a lot for any calorie deficit I was planning.

nice!! what's the strength endurance stuff going to look like (generally)?

For the SE work it will generally be a circuit of 5-8 exercises with around 15-30% of max weight or bw only. Aiming for 20-50 reps depending on the week with 30-120s rest between exercises and 2 min rest between circuits. Between 1-3 circuits seems to be the go per session. The idea being to build mainly muscular endurance along with some cardio too. The base building block lasts for 8 weeks with the last 3 weeks reintroducing max strength work plus more high intensity conditioning stuff.

For example yesterday I used 25kg and did push press, FS, row, bench press, shrugs, RDL for 20 reps each with 30s rest between exercises, for 3 sets with 2 min rest between sets. Was ok and after push press and front squats the rest was relatively easy.

I think this is going to be great for my joints to have a break and get some almost restorative work in. I've never taken the time to build any sort of base or do what would normally be done in an off season so it's going to be an interesting experiment.

Also, pretty stoked about the program and getting stuck into it. I remember posting a while back about wanting to up the work capacity and get a cardio base so this has come at a good time. The lifting program that goes along with it seems pretty solid too. Lost of reps in the 70-85% range and building to 90-95% over 6 weeks. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 25, 2017, 08:15:37 pm
New Program-
Tactical Barbell- Conditioning
Base Building Phase (8 weeks)


Week 1- Day 1

Pre-workout- BCAAs & apple juice (will not make this mistake again- had 40g of sugar after coming off a month with little to no sugar- not my brightest idea)

Warm Up- 3 min skipping
Shoulder & Hip Flexor

SE Circuit- 3x20 reps @ 25kg
Push Press, Front Squat, Row, Bench Press, Shrugs, RDL

All sets done unbroken with 30s rest between exercises and 2 min rest between sets.
May have gone too light here.

Couch stretch – 2min
Elevated piriformis stretch – 2 min each side

Lots and lots of food today. Finished the Whole30. Had a burger, chips and two beers and felt awesome. Seriously like I’d taken some strong pain meds. Body was floating. Had a couple more beers and a packet of Kookas chocolate coated biscuits and felt sluggish AF. Worth it though. They were delicious. Back to normal eating tomorrow albeit at higher cals.

Week 1- Day 2

Pre-workout- double espresso

Warm up- Walk on treadmill- 3 min

LSS Treadmill Run-
30m total time
7.03 pace (min/km)
4.55km total distance
HR- 155 (measured using treadmill at roughly 28min)

Run was interesting. Took me a good 10-15 to get in the rhythm and past the aches in the ankles, hips, feet, etc but after that could have just kept going. Taking that as a sign I was working in the right range.

Week 1- Day 3

Pre-workout- double espresso

Warm Up- HF & Piriformis stretch, 3 min walk on treadmill

LSS Treadmill Run-
30m total time
7.03 pace (min/km)
4.58km total distance
HR- 148 (measured as I was slowing down so about 10s after I stopped running)

Again pretty similar to yesterday with regards to getting into a rhythm. Did get some fatigue around the 23-28min mark. Will run outside at some stage but weather has been poor and I’m easing myself into this whole running thing. That’s my excuse anyway.  Rain due for the next week so may stay indoors for now.

Week 1- Day 4

Pre-workout- double espresso, BCAAs & dextrose (BCAAs tasted like arse even through the dextrose- wlll opt for protein next time or straight up BCAAs with sugar free cordial to flavour)

Warm Up- Banded shoulder, scap & HF work, 3 min skipping

SE Circuit- 2x20 @ 40kg
Push Press, Front Squat, Row, Floor Press, Shrugs, RDL

30-120s rest b/w exercises- 2 min rest between sets. Push press definitely the hardest and had to set the bar down a few times each set. The rest weren’t so bad.

10m stretching- tailor pose, piriformis, HF, gracilis, hamstrings & front splits
Title: Re: Two Hands Two Feet
Post by: adarqui on July 25, 2017, 09:23:01 pm
looks/sounds fun, nice. btw, was that burger from the other day, that you ig'd? made me so hungry. looked good af.

you'll be surprised how strong you are after this, i imagine. pushing overall fitness sets up a great base for subsequent strength/power blocks, hope it works out like that.
Title: Re: Two Hands Two Feet
Post by: Coges on July 26, 2017, 12:17:47 am
looks/sounds fun, nice. btw, was that burger from the other day, that you ig'd? made me so hungry. looked good af.

you'll be surprised how strong you are after this, i imagine. pushing overall fitness sets up a great base for subsequent strength/power blocks, hope it works out like that.

Haha. Man that burger was so good. I actually ate it so slowly to try and make it last lol. I could have had two quite easily.

I'm hoping so. After the initial 8 weeks it will be 3 max strength sessions, 2 high intensity conditioning and 1 endurance for the next 9 weeks. There are set power blocks that you can plug in when required.

It's kind of like 513 in that sense that it's basically plug and play. 
Title: Re: Two Hands Two Feet
Post by: adarqui on July 26, 2017, 06:21:41 am
looks/sounds fun, nice. btw, was that burger from the other day, that you ig'd? made me so hungry. looked good af.

you'll be surprised how strong you are after this, i imagine. pushing overall fitness sets up a great base for subsequent strength/power blocks, hope it works out like that.

Haha. Man that burger was so good. I actually ate it so slowly to try and make it last lol. I could have had two quite easily.

hah nice. i always do that with good food: chew like 10x more than normal, more time in between bites. even then, you get to the end and it's kind of a sad moment. I've got a weak spot for burgers. They've got a few really good burger places nearby. Traditional burgers, bleu cheese burgers, burgers with eggs on em`, and burgers with a solid hot sauce, own me.

I've been wanting this one from BNB (Burgners & Beer, it's a small chain, sounds right up your alley) for a while:

SYMPATHY FOR THE DEVIL

1/2 lb. Premium beef blend, home style chili, sharp cheddar, pickled jalapenos, sour cream, habanero sauce, sesame bun

those dudes put their logo on the bun, lmao:

(http://www.brooklynburgersandbeer.com/media/cache/5c/5d/5c5dd37ac194197e87f4996d97f1dcfb.jpg)



Quote
I'm hoping so. After the initial 8 weeks it will be 3 max strength sessions, 2 high intensity conditioning and 1 endurance for the next 9 weeks. There are set power blocks that you can plug in when required.

It's kind of like 513 in that sense that it's basically plug and play.

nice!!
Title: Re: Two Hands Two Feet
Post by: Coges on July 30, 2017, 07:59:34 pm
looks/sounds fun, nice. btw, was that burger from the other day, that you ig'd? made me so hungry. looked good af.

you'll be surprised how strong you are after this, i imagine. pushing overall fitness sets up a great base for subsequent strength/power blocks, hope it works out like that.

Haha. Man that burger was so good. I actually ate it so slowly to try and make it last lol. I could have had two quite easily.

hah nice. i always do that with good food: chew like 10x more than normal, more time in between bites. even then, you get to the end and it's kind of a sad moment. I've got a weak spot for burgers. They've got a few really good burger places nearby. Traditional burgers, bleu cheese burgers, burgers with eggs on em`, and burgers with a solid hot sauce, own me.

I've been wanting this one from BNB (Burgners & Beer, it's a small chain, sounds right up your alley) for a while:

SYMPATHY FOR THE DEVIL

1/2 lb. Premium beef blend, home style chili, sharp cheddar, pickled jalapenos, sour cream, habanero sauce, sesame bun

those dudes put their logo on the bun, lmao:

(http://www.brooklynburgersandbeer.com/media/cache/5c/5d/5c5dd37ac194197e87f4996d97f1dcfb.jpg)

Man those burgers look dope!!! I had home made burgers last night. Pretty damn good but still not the same as buying one. They have half price on Wednesdays and Sundays so I might snag a couple this Wednesday to get my fix.

Have been thinking on cheat meals. Had red wine and biscuits on Friday night. Felt like absolute crap. Only 3 glasses of red too. Burgers, beers and donuts are going to be the way to go I think. Beer doesn't affect me nearly as much as wine does. Especially as I've had a total of 8 drinks in nearly 6 weeks. Burgers and donuts are always nice regardless so they fit.
Title: Re: Two Hands Two Feet
Post by: Coges on July 30, 2017, 08:00:17 pm
Week 1- Day 5

Rest

Hapkido class. 90 mins. Lost of kicking in the first 45 mins then more technique work the last 45 mins. Heavy legs by the end.

Week 1- Day 6

Pre-workout- single shot espresso

60min treadmill run
8.1km
Combo of running and walking – probably about 5 mins total of walking throughout
HR between 120 & 155

Legs super heavy. Took quite a while to warm into this one. It is the furthest I have ever run in one go though so pretty proud of that. Keen to get out and run in the real world though. Next weeks weather is looking better so there’s hope.

Week 1- Day 7

Rest

Now I said I was going to forget about the scales and my weight for a while but it’s been an interesting week. I was eating between 2-2500 cals a day prior to this week. I was actively trying to lose fat. My weight was gradually dropping down and reached it’s lowest point at 88.9. I have been eating 3,000+ a day for this week and I’m now 89.9 and the mirror test tells me I’m in pretty much the same spot. The tape measure tells me my waist is right on 34” which is the lowest point yet.

Week 2- Day 1

SE Circuit- 3x30 @40kg (30kg for push press)
Push press, front squat, row, floor press, shrugs, RDL

This was hard and it wasn’t. Took lots of mini breaks mid set and probably only used 90s between exercises once. Was certainly working hard though. Push press and floor press are easily the hardest ones here with front squats coming in third. Sets at 40 and 50 reps over the next two weeks will be interesting.
Title: Re: Two Hands Two Feet
Post by: Coges on August 04, 2017, 12:19:19 am
Week 2- Day 2
1pm

LISS Run

40.03 mins
6.13km

Calves bore the brunt of this run. Had to walk up two significant hills and the calves were burning. Don’t have an HR monitor so I have a small convo with myself every now and then to make sure I’m around the right range.

Week 2- Day 3
1pm

LISS Run

40.02 mins
6.45km

Felt like I may have pushed a little harder here than I needed to. More walking and more distance than yesterday suggest that as well. Prob need to slow the pace down a bit. I’m nearing 6m/km pace when I should be closer to 7. Will do that for the long run this week.

Week 2- Day 4
5.15am

SE Circuit- 2x30 @40kg (30kg for push press)

Push press, front squat, row, floor press, shrugs & RDL

Got through each circuit quicker today. Total time for both was 31.06 including the 2 min rest between circuits. Took mostly 60s between exercises with 30s between shrugs and RDLs. Push press was also easier today too. Feeling good about this. 

8pm
Basketball game. I haven’t played in about 9 weeks and I definitely noticed the difference in my cardio. Still got puffed after repeated sprints but recovered after 1 minute instead of that accumulated fatigue that usually sets in. Pretty stoked that’s the case after not even two weeks of running.

Week 2- Day 5
7pm

Hapkido. Great class. Worked sparring combos and transitions for the first 45 mins or so. Put the protective gear on and we all got smashed a little. Plenty of falling and getting thrown. Next 45 mins was technique work. Lots of 2nd Dan and trying to remember all the stuff I’ve learned and forgotten over the last 7 years.

Week 2- Day 6
1pm

LSS

58.58m
8.39km
7.00min/km pace

Was aiming for 7min pace and got exactly that. Felt I had been going a little too hard in the previous runs. Can definitely feel the difference here. If I had somewhere nice to run or a good loop that was 8-9k this would be much more enjoyable and I might even like running.

Rest day tomorrow  :headbang:
Title: Re: Two Hands Two Feet
Post by: adarqui on August 05, 2017, 10:50:32 am
Week 2- Day 2
1pm

LISS Run

40.03 mins
6.13km

Calves bore the brunt of this run. Had to walk up two significant hills and the calves were burning. Don’t have an HR monitor so I have a small convo with myself every now and then to make sure I’m around the right range.

Week 2- Day 3
1pm

LISS Run

40.02 mins
6.45km

Felt like I may have pushed a little harder here than I needed to. More walking and more distance than yesterday suggest that as well. Prob need to slow the pace down a bit. I’m nearing 6m/km pace when I should be closer to 7. Will do that for the long run this week.

Week 2- Day 4
5.15am

SE Circuit- 2x30 @40kg (30kg for push press)

Push press, front squat, row, floor press, shrugs & RDL

Got through each circuit quicker today. Total time for both was 31.06 including the 2 min rest between circuits. Took mostly 60s between exercises with 30s between shrugs and RDLs. Push press was also easier today too. Feeling good about this. 

8pm
Basketball game. I haven’t played in about 9 weeks and I definitely noticed the difference in my cardio. Still got puffed after repeated sprints but recovered after 1 minute instead of that accumulated fatigue that usually sets in. Pretty stoked that’s the case after not even two weeks of running.

Week 2- Day 5
7pm

Hapkido. Great class. Worked sparring combos and transitions for the first 45 mins or so. Put the protective gear on and we all got smashed a little. Plenty of falling and getting thrown. Next 45 mins was technique work. Lots of 2nd Dan and trying to remember all the stuff I’ve learned and forgotten over the last 7 years.

Week 2- Day 6
1pm

LSS

58.58m
8.39km
7.00min/km pace

Quote
Was aiming for 7min pace and got exactly that. Felt I had been going a little too hard in the previous runs. Can definitely feel the difference here. If I had somewhere nice to run or a good loop that was 8-9k this would be much more enjoyable and I might even like running.

ya maybe, those hills sound like they are rough.

running seems like a great way to induce temporary schizoprhenia.



Quote
Rest day tomorrow  :headbang:

nice. me2!
Title: Re: Two Hands Two Feet
Post by: Coges on August 06, 2017, 07:52:13 pm
Quote
Was aiming for 7min pace and got exactly that. Felt I had been going a little too hard in the previous runs. Can definitely feel the difference here. If I had somewhere nice to run or a good loop that was 8-9k this would be much more enjoyable and I might even like running.

ya maybe, those hills sound like they are rough.

running seems like a great way to induce temporary schizoprhenia.

Haha. That's pretty much what it is. Temp schizophrenia indeed. 
Title: Re: Two Hands Two Feet
Post by: Coges on August 06, 2017, 07:53:12 pm
Week 2- Day 7

Rest

Week 3- Day 1
9am

SE Circuit- 3x40 @40kg (30kg for push press)

Push press, front squat, row, floor press, shrugs & RDL

Total time: 1hr04mins

Fuck that was hard. Took lots of mini breaks in sets. Especially push press, front squats and floor press. Was still getting at least 10 reps but needing more time. Felt on empty at start of last circuit but found something to get through.

3x50 is going to be interesting next week  :o
Title: Re: Two Hands Two Feet
Post by: Coges on August 16, 2017, 01:35:31 am
Week 3- Day 2
12.30pm

LSS- 50 min

Ended up using the elliptical. Joints were feeling a little beat up so wanted to avoid running today. First time for everything and it was interesting. Not actually doing it but that I could measure HR the entire way through.  Stayed right around 130 with a few small fluctuations.

Week 3- Day 3-7

Working holiday to Hamilton Island. Fully intended to train my way through but the gym opened at 7am and when I got up at 5 to train and it was pitch black outside it wasn’t looking good. I caved and drank and ate my way through the next 4 days. Took the day 7 off and ended up taking what would be day 1 of week 4 off too. Aaaannnnd moving on. Going to run week 3 again and go from there.

Week 3 Day 1 (rerun)
5.15am

SE Circuit- 2x40 @40kg (30kg for push press) 2 min breaks b/w ex-  1x20 @40kg (30kg for PP) 30s break b/w ex

Push press, front squat, row, floor press, shrugs & RDL

Total time: 53mins

Ran short of time and had to cut the last set in half for reps. Did all the reps unbroken with only 30s rest between exercises which was pushing it but was nice. Felt kind of ill for a while after that and did drive home rather slowly. 

Week 3 Day 2 (rerun)
Pretty bad cold. Won’t do LSS today. May do Hapkido class tonight if I pick up during the day.
Did not train.

Week 3- Day 3 (rerun)
No training again. Still sick but on tail end. Should train tomorrow.

Title: Re: Two Hands Two Feet
Post by: adarqui on August 16, 2017, 11:47:25 pm
feel better dude!

(http://clv.h-cdn.co/assets/cm/15/10/1600x800/54f4a5bf1042a_-_chicken-noodle-soup-recipe.jpg)



btw a request, near some of those Week X- Day X etc, maybe prefix it with YYYY/MM/DD ? I keep getting lost without dates :f or maybe i'm being a noob?

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on August 17, 2017, 12:52:43 am
feel better dude!

(http://clv.h-cdn.co/assets/cm/15/10/1600x800/54f4a5bf1042a_-_chicken-noodle-soup-recipe.jpg)



btw a request, near some of those Week X- Day X etc, maybe prefix it with YYYY/MM/DD ? I keep getting lost without dates :f or maybe i'm being a noob?

pc!

Thanks mate. Didn't train again today and hopefully back at it tomorrow.

Yeah good idea. I'll start adding a date to each one cause I can't remember either. Haha lol'd at noob
Title: Re: Two Hands Two Feet
Post by: adarqui on August 17, 2017, 01:24:51 pm
feel better dude!

(http://clv.h-cdn.co/assets/cm/15/10/1600x800/54f4a5bf1042a_-_chicken-noodle-soup-recipe.jpg)



btw a request, near some of those Week X- Day X etc, maybe prefix it with YYYY/MM/DD ? I keep getting lost without dates :f or maybe i'm being a noob?

pc!

Thanks mate. Didn't train again today and hopefully back at it tomorrow.

Yeah good idea. I'll start adding a date to each one cause I can't remember either. Haha lol'd at noob

lmfao.
Title: Re: Two Hands Two Feet
Post by: Coges on August 21, 2017, 11:07:14 pm
16-08-17- Week 3- Day 4
5am

Program called for 2 x 40 reps on the strength endurance circuit. Got through the first one pretty well in around 20 mins. Got 4 reps into the second and felt like trash. Racked the bar, packed up and went home.

17-08-17 – 21-08-17
Rested to recover from the head cold. Kept getting up thinking I was over it but I was wrong.

22-08-17- Week 4- Day 1
5am

Strength Endurance Circuit- 1x50 @ 40kg (30kg for push press)
Push press, front squat, bent row, floor press, shrugs, RDL

Didn’t want to start week 3 again so pushed on. After this there’s only 1 week left of the base building phase and I’ve enjoyed it a lot. Will definitely do another run of this in 6-8 months time.

1x50 was pretty good. Mentally pretty easy as you don’t have to come back for another set. Have another 1x50 later this week. 3x50 next week will be interesting. May need to lower the weight on push press and floor press. Thinking I will seriously struggle on those. Will see how this week pans out.

Title: Re: Two Hands Two Feet
Post by: Coges on August 24, 2017, 01:30:25 am
Filled in for the ball team last night. Caught a bounce pass about 5 mins in and the ball felt like it had an egg in it. I stopped and looked at the ball. No problems there. Put my hand back on it and felt the same thing again. Passed the ball off and it was only then that I noticed the first knuckle on my finger had dropped. Two hospital visits and an x-ray later and I have ruptured the extensor tendon on the right hand ring finger. Now I've got 8+ weeks in a splint to look forward to. I have that FML feeling going on but this presents some opportunities to work on things I wouldn't normally work on so there's always that.
Title: Re: Two Hands Two Feet
Post by: adarqui on August 24, 2017, 01:48:43 am
Filled in for the ball team last night. Caught a bounce pass about 5 mins in and the ball felt like it had an egg in it. I stopped and looked at the ball. No problems there. Put my hand back on it and felt the same thing again. Passed the ball off and it was only then that I noticed the first knuckle on my finger had dropped. Two hospital visits and an x-ray later and I have ruptured the extensor tendon on the right hand ring finger. Now I've got 8+ weeks in a splint to look forward to. I have that FML feeling going on but this presents some opportunities to work on things I wouldn't normally work on so there's always that.

damn.. ya it looked bad from that photo you posted earlier. surprised you didn't know what it was when it happened, sounds pretty serious.

that's some unfortunate news man. :/

heal up man.
Title: Re: Two Hands Two Feet
Post by: vag on August 24, 2017, 04:51:05 am
Damn, wishes for a fast recovery man!
But maybe you are right, those injuries that don't put you off but just redirect you, sometimes they are blessings in a catastrophe disguise!
Title: Re: Two Hands Two Feet
Post by: Coges on August 24, 2017, 07:42:38 am
Thanks guys. It was strange. I just assumed dislocation as I've seen a few that looked just the same. There was no pain so that was the weird part. The fact that I don't need surgery is the biggest blessing for me though.

Yeah I agree Vag. My gym has a safety squat bar that I can't wait to use. Also will give me a narrow focus which I definitely need.
Title: Re: Two Hands Two Feet
Post by: AGC on August 24, 2017, 08:01:26 am
Filled in for the ball team last night. Caught a bounce pass about 5 mins in and the ball felt like it had an egg in it. I stopped and looked at the ball. No problems there. Put my hand back on it and felt the same thing again. Passed the ball off and it was only then that I noticed the first knuckle on my finger had dropped. Two hospital visits and an x-ray later and I have ruptured the extensor tendon on the right hand ring finger. Now I've got 8+ weeks in a splint to look forward to. I have that FML feeling going on but this presents some opportunities to work on things I wouldn't normally work on so there's always that.

Oh mate.......the old mallet finger! I did that twice to the same finger.....really took me out of basketball for awhile - not because it was a debilitating injury, but it's just so fiddly and annoying for everyday life/work. Bugger. Really sorry to hear that. But luckily if you do it right and are really strict on not letting it bend, it will heal up fine. I'd recommend a splint like this if you can get it:

http://www.3pointproducts.com/sidemenu/oval8 (http://www.3pointproducts.com/sidemenu/oval8)

The other types of splints are a pain in the arse for showering etc. But you can get this one wet and wear it essentially 24/7 with a bit of sports tape over it.
Title: Re: Two Hands Two Feet
Post by: Mikey on August 24, 2017, 10:49:14 am
Filled in for the ball team last night. Caught a bounce pass about 5 mins in and the ball felt like it had an egg in it. I stopped and looked at the ball. No problems there. Put my hand back on it and felt the same thing again. Passed the ball off and it was only then that I noticed the first knuckle on my finger had dropped. Two hospital visits and an x-ray later and I have ruptured the extensor tendon on the right hand ring finger. Now I've got 8+ weeks in a splint to look forward to. I have that FML feeling going on but this presents some opportunities to work on things I wouldn't normally work on so there's always that.

The worst part is when you have to shake hands with people it's like you're praying that they aren't one of those types that give bone crunching firm handshakes. Awful luck with the injury. Wishing you a speedy recovery.
Title: Re: Two Hands Two Feet
Post by: maxent on August 24, 2017, 03:36:17 pm
Yikes. I saw the photo on instagram. Looks like a freak accident :/ I hurt a finger playing ball dec 2015 and it took several months to heal fully.  Got the xray back and it showed a displaced fracture or something from memory. I think i was able to train around it in the gym by not using that finger. I avoided playing sport though because you can never predict how things will go and you can easily re-injure or make it worse. Hope you bounce back quickly.
Title: Re: Two Hands Two Feet
Post by: Coges on August 25, 2017, 12:25:34 am
Filled in for the ball team last night. Caught a bounce pass about 5 mins in and the ball felt like it had an egg in it. I stopped and looked at the ball. No problems there. Put my hand back on it and felt the same thing again. Passed the ball off and it was only then that I noticed the first knuckle on my finger had dropped. Two hospital visits and an x-ray later and I have ruptured the extensor tendon on the right hand ring finger. Now I've got 8+ weeks in a splint to look forward to. I have that FML feeling going on but this presents some opportunities to work on things I wouldn't normally work on so there's always that.

Oh mate.......the old mallet finger! I did that twice to the same finger.....really took me out of basketball for awhile - not because it was a debilitating injury, but it's just so fiddly and annoying for everyday life/work. Bugger. Really sorry to hear that. But luckily if you do it right and are really strict on not letting it bend, it will heal up fine. I'd recommend a splint like this if you can get it:

http://www.3pointproducts.com/sidemenu/oval8 (http://www.3pointproducts.com/sidemenu/oval8)

The other types of splints are a pain in the arse for showering etc. But you can get this one wet and wear it essentially 24/7 with a bit of sports tape over it.

Damn. Twice!!! That sucks man. I've got a cocoon splint going at the moment and will hopefully get something like that next week.
Title: Re: Two Hands Two Feet
Post by: Coges on August 25, 2017, 12:26:21 am
Filled in for the ball team last night. Caught a bounce pass about 5 mins in and the ball felt like it had an egg in it. I stopped and looked at the ball. No problems there. Put my hand back on it and felt the same thing again. Passed the ball off and it was only then that I noticed the first knuckle on my finger had dropped. Two hospital visits and an x-ray later and I have ruptured the extensor tendon on the right hand ring finger. Now I've got 8+ weeks in a splint to look forward to. I have that FML feeling going on but this presents some opportunities to work on things I wouldn't normally work on so there's always that.

The worst part is when you have to shake hands with people it's like you're praying that they aren't one of those types that give bone crunching firm handshakes. Awful luck with the injury. Wishing you a speedy recovery.

Haha thanks mate. I've got bright blue tape on it right now so everyone can tell there's something going on.
Title: Re: Two Hands Two Feet
Post by: Coges on August 25, 2017, 12:38:54 am
Yikes. I saw the photo on instagram. Looks like a freak accident :/ I hurt a finger playing ball dec 2015 and it took several months to heal fully.  Got the xray back and it showed a displaced fracture or something from memory. I think i was able to train around it in the gym by not using that finger. I avoided playing sport though because you can never predict how things will go and you can easily re-injure or make it worse. Hope you bounce back quickly.

Thanks mate. So innocuous it's not funny. Seriously did it catching a bounce pass and didn't even realise it. Displaced fracture sounds far worse than mine.

Yeah I think I'll avoid any sport till it's healed but have been given the green light to train with it. I'm fine as long as I don't bend it.
Title: Re: Two Hands Two Feet
Post by: Coges on August 28, 2017, 07:50:44 pm
29/08/17
5am

First session back since finger injury

Warm Up-
Banded scap & shoulders
HF, pigeon & calf stretch
Banded glute bridge
Goblet squat- 16kg- 2x10

Squat- (oly shoes, no sleeves, no belt)
bar x 10, 60 x 5, 90 x 5 x 5

Bench-
bar x 10, 40 x 5, 60 x 5 x 5

KB Swings- 16kg- 50 swings in 3 mins

J-Curl
8kg- 2 x 10

Banded shoulder distraction
Couch stretch
Seated calf/Achilies stretch
Pigeon stretch
Pike

Good session. Always feel better when I get time to stretch after. Felt great walking out of the gym.
Title: Re: Two Hands Two Feet
Post by: Coges on August 31, 2017, 08:36:17 pm
01/09/17
5am

Warm Up-
Banded scap & shoulders
HF, pigeon & calf stretch
Banded glute bridge
Goblet squat- 20kg- 2x10

Squat- (oly shoes, no sleeves, no belt)
bar x 10, 60 x 5, 90 x 5 x 5

Bench-
bar x 10, 40 x 5, 60 x 5 x 5

KB Swings- 20kg- 80 swings in 5.5 mins

Couch stretch
Seated calf/Achilies stretch
Pigeon stretch
Kneeling gracilis stretch

Second session back. Legs felt far more capable today even with the residual soreness from the previous training sesh.

Quick note on training program. Have pinned the tactical barbell conditioning for the moment and will come back to that base building protocol early next year. With getting sick then doing the finger I ran out of steam with it. Using the tactical barbell program still though and pretty happy with it so far. Will be better once finger is healed but so far so good. Still going to do cardio though. Both LSS and HIT so all good.
Title: Re: Two Hands Two Feet
Post by: adarqui on September 01, 2017, 08:43:07 pm
yeah man damn you got derailed quite a bit.

glad to see you back getting that work in.

jealous of those 5 AM workouts.
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2017, 02:05:42 am
yeah man damn you got derailed quite a bit.

glad to see you back getting that work in.

jealous of those 5 AM workouts.

Just a bit haha. I will run twice this week as well as weights so getting back there.

It's motivating and devastating at the same time to see how far we can all come in short periods of time. I'm liking the Vag here with consistency being key.

Man 5am is great but brutal later in the day. I need to get myself used to going to be at 9.30 instead of 10.30 cause 7 hours of sleep feels so much better than 6.
Title: Re: Two Hands Two Feet
Post by: adarqui on September 03, 2017, 02:48:30 pm
yeah man damn you got derailed quite a bit.

glad to see you back getting that work in.

jealous of those 5 AM workouts.

Just a bit haha. I will run twice this week as well as weights so getting back there.

It's motivating and devastating at the same time to see how far we can all come in short periods of time. I'm liking the Vag here with consistency being key.

yeah frequency is potent & consistency is probably the most important factor. I think consistency is the thing that haunts me .. i'll think, "what if I had kept boxing?", "what if I had kept jumping?", "what if I had kept running?" So i'd love to try and stay healthy AND stay focused for several years of walking, running, sprinting, and jumping: just some core human attributes. Going to try and be more patient than i've ever been, but also try hard as all hell to not fall of the track (no pun intended). Injuries are a legitimate set back that can be unavoidable. I've had several of those, but i've also had mental setbacks. Mental setbacks are the ones that bug me the most. I can deal with an injury setback because unfortunately that stuff does happen to everyone, but mentally that's where I need to sharpen up.

Quote
Man 5am is great but brutal later in the day. I need to get myself used to going to be at 9.30 instead of 10.30 cause 7 hours of sleep feels so much better than 6.

Going to bed so early is probably the most difficult thing .. almost psychological - just feels too early when you're used to staying up late your whole life.

i can't even do 7 when i'm training hard.. only 6 i'd break down fast, for sure. Come to think of it, sleep requirements are probably the biggest factor for why I find it hard to properly train when i'm working a 9-5.. because when training hard, I might need 9 or 10 hours one night, and if i don't get it, i'm destroyed.

Getting used to a new schedule is particularly brutal too .. I'd like to get back to waking up at ~5-6 AM or so but I also know it's going to suck initially.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2017, 08:22:04 pm
yeah man damn you got derailed quite a bit.

glad to see you back getting that work in.

jealous of those 5 AM workouts.

Just a bit haha. I will run twice this week as well as weights so getting back there.

It's motivating and devastating at the same time to see how far we can all come in short periods of time. I'm liking the Vag here with consistency being key.

yeah frequency is potent & consistency is probably the most important factor. I think consistency is the thing that haunts me .. i'll think, "what if I had kept boxing?", "what if I had kept jumping?", "what if I had kept running?" So i'd love to try and stay healthy AND stay focused for several years of walking, running, sprinting, and jumping: just some core human attributes. Going to try and be more patient than i've ever been, but also try hard as all hell to not fall of the track (no pun intended). Injuries are a legitimate set back that can be unavoidable. I've had several of those, but i've also had mental setbacks. Mental setbacks are the ones that bug me the most. I can deal with an injury setback because unfortunately that stuff does happen to everyone, but mentally that's where I need to sharpen up.
 

Yeah it’s the haunting that’s the problem. I’d have all my goals ticked off if it weren’t for consistency. I suppose it’s kind of like saying that shot would have gone in if it was straight though isn’t it. Pretty useless haha.  A good lesson/reminder though.

Quote
Man 5am is great but brutal later in the day. I need to get myself used to going to be at 9.30 instead of 10.30 cause 7 hours of sleep feels so much better than 6.

Going to bed so early is probably the most difficult thing .. almost psychological - just feels too early when you're used to staying up late your whole life.

i can't even do 7 when i'm training hard.. only 6 i'd break down fast, for sure. Come to think of it, sleep requirements are probably the biggest factor for why I find it hard to properly train when i'm working a 9-5.. because when training hard, I might need 9 or 10 hours one night, and if i don't get it, i'm destroyed.

Getting used to a new schedule is particularly brutal too .. I'd like to get back to waking up at ~5-6 AM or so but I also know it's going to suck initially.

pc!

My main issue is my kids go to sleep around 8.30 so only getting an hour or so of downtime just doesn’t feel right. 

I can survive on 6-7 hours for the most part but struggle when it’s 6 or less. More mentally than physically though I think. If I’m eating well 6 is easy though.

Man all these pieces that we need to puzzle together eh.
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2017, 08:24:18 pm
^^^ Well I fucked up that multi-quote haha
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2017, 08:30:20 pm
04/09/17
5am
BW- too scared to look after the last few weeks
Injuries- finger
Soreness- glutes/lower back

Warm Up-
Scap & shoulders, banded ankle dorsiflexion, HF stretch, banded glute bridge

Goblet squats- 20kg x 10, 10

Squat- (oly shoes, knee sleeves, no belt)
Bar x 5, 60 x 5, 80 x 3, 105 x 5, 5, 5

Bench-
Bar x 10, 40 x 5, 60 x 3, 70 x 5, 5, 5

KG swings- EMOM
 24kg x 10, 10, 10, 10, 10

J-Curl-
8kg x 10, 10 (10 breath hold on last rep of each set)

Solo standing HF stretch
Elevated piriformis stretch

Some decent lower back soreness after today’s training. No doubt the HFs again. Could feel them during pretty much every movement.
Squats were ok though. 105 felt heavy AF at first but the third set was the easiest, smoothest and quickest. 
Title: Re: Two Hands Two Feet
Post by: adarqui on September 04, 2017, 12:21:00 am
^^^ Well I fucked up that multi-quote haha

fixed. :D
Title: Re: Two Hands Two Feet
Post by: Coges on September 04, 2017, 02:15:47 am
^^^ Well I fucked up that multi-quote haha

fixed. :D

Haha thx mate.
Title: Re: Two Hands Two Feet
Post by: Coges on September 04, 2017, 07:08:11 pm
Damn back pain. No running this morning.

Amazing how much back pain is due to hip flexors for me. Back seized up during the night. Settled down after some stretching but not good enough to go training on it. Might hit up some yoga tonight instead.
Title: Re: Two Hands Two Feet
Post by: Coges on September 05, 2017, 04:46:48 am
Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks  :'(

Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too.  I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.

Edit- weight cut = current weight of 93 to sub 88.

Title: Re: Two Hands Two Feet
Post by: adarqui on September 05, 2017, 06:45:43 am
Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks  :'(

Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too.  I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.

Edit- weight cut = current weight of 93 to sub 88.

damn 8-12 weeks :/

nice though - could get alot of this other stuff done in 8-12 weeks. Could do a serious "scoobychau weight cut" while getting some good miles in running .. as far as running goes, hands should always be relaxed, so hopefully there's no problems there. Just need to start out really light at first, see i the finger can handle it.

You might look like "Van Damme" in 8-12 weeks.



Damn back pain. No running this morning.

Amazing how much back pain is due to hip flexors for me. Back seized up during the night. Settled down after some stretching but not good enough to go training on it. Might hit up some yoga tonight instead.

How much time do you have? If it's ~60 minutes or so, could get in a nice walk when you feel like that. It would probably help with the back + recovery too.

My back can get a little janky after jump rope, sometimes. Have to be a bit more cautious when I lean over etc, left lower back can "twinge" sometimes. About to go walk, it'll probably feel great after. A few hours of postural control + blood flow and such, always has me feeling alot better.



^^^ Well I fucked up that multi-quote haha

fixed. :D

Haha thx mate.

 :highfive:




pc!
Title: Re: Two Hands Two Feet
Post by: Coges on September 05, 2017, 04:46:25 pm
Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks  :'(

Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too.  I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.

Edit- weight cut = current weight of 93 to sub 88.

damn 8-12 weeks :/

nice though - could get alot of this other stuff done in 8-12 weeks. Could do a serious "scoobychau weight cut" while getting some good miles in running .. as far as running goes, hands should always be relaxed, so hopefully there's no problems there. Just need to start out really light at first, see i the finger can handle it.

You might look like "Van Damme" in 8-12 weeks.

Yeah I know right. 8 weeks in the splint then another 4 or so weening off it.

I'm thinking a serious cut. Also reading your journal got me thinking what better time to get some miles in and get super low so that when I can add everything back in I'll be at a great base to launch from.

Haha I need JCVD's glutes though. I'm becoming slightly obsessed with getting some glutes going on. Never had an ass and now's the time.

With the back it's all hip flexor related. Loosen them up and the back is sweet. Walking is highly underrated and I used to do a lot more than I do now. 

Title: Re: Two Hands Two Feet
Post by: Coges on September 05, 2017, 05:00:21 pm
06/09/17
5am

Machine chest press, machine dips, hip thrusts, elevated weighted pancake and stretching

Had no idea what I was going to do aside from test some movements on the hand. Didn't get a whole lot done aside from testing but at least I was there. Can definitely do machine presses and dips without closing the hand. Strangely enough the hip thrusts were the worst. Kept closing my hand without even thinking about it and was only using 60kg. May just stick to working some single leg progressions for now.
Title: Re: Two Hands Two Feet
Post by: adarqui on September 05, 2017, 05:44:23 pm
Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks  :'(

Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too.  I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.

Edit- weight cut = current weight of 93 to sub 88.

damn 8-12 weeks :/

nice though - could get alot of this other stuff done in 8-12 weeks. Could do a serious "scoobychau weight cut" while getting some good miles in running .. as far as running goes, hands should always be relaxed, so hopefully there's no problems there. Just need to start out really light at first, see i the finger can handle it.

You might look like "Van Damme" in 8-12 weeks.

Yeah I know right. 8 weeks in the splint then another 4 or so weening off it.

I'm thinking a serious cut. Also reading your journal got me thinking what better time to get some miles in and get super low so that when I can add everything back in I'll be at a great base to launch from.

hah nice!!

Quote
Haha I need JCVD's glutes though. I'm becoming slightly obsessed with getting some glutes going on. Never had an ass and now's the time.

With the back it's all hip flexor related. Loosen them up and the back is sweet. Walking is highly underrated and I used to do a lot more than I do now.

Damn back pain. No running this morning.

Amazing how much back pain is due to hip flexors for me. Back seized up during the night. Settled down after some stretching but not good enough to go training on it. Might hit up some yoga tonight instead.

also, what would you be willing to do as far as "ADL" goes, when trying to improve hip flexor flexibility? to me, that's one of the biggest problems.. we can do a bunch of things to loosen them up, but then we go sit down for hours a day. Would you do anything on that front? That's been one of the hardest things for me to commit to, standing desk and such.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on September 05, 2017, 08:11:47 pm
Damn back pain. No running this morning.

Amazing how much back pain is due to hip flexors for me. Back seized up during the night. Settled down after some stretching but not good enough to go training on it. Might hit up some yoga tonight instead.

also, what would you be willing to do as far as "ADL" goes, when trying to improve hip flexor flexibility? to me, that's one of the biggest problems.. we can do a bunch of things to loosen them up, but then we go sit down for hours a day. Would you do anything on that front? That's been one of the hardest things for me to commit to, standing desk and such.

pc!

ADL? Activities of daily living?

Historically I've been on top of things with the hip flexors but have been really slack the last 3-4 months. For the most part I just need to bite the bullet and get on the lacrosse ball morning and night and I should be ok. Haha. I think some dedicated daily stretching/SMR work goes a long way and it's just the initial week or two that will suck balls.

Like you, I've wanted to do the standing desk but again just haven't pulled the trigger on it. At the moment I'm trying to stand every time I get a phone call and do some calf stretches. Also doing hip flexor stretches every time I make a coffee or tea which is 4-5 times during the work day.

I need a stretching partner though. Listening to Kit Laughlin talk about the hip flexors they need some serious work on them and the best way is a partnered stretch like the one below:

http://www.youtube.com/watch?v=0-WMSkf-kg4
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2017, 04:06:54 am
Coges, how are you able to cope with hip/groin immobility.... i have tried every stretch and somehow something makes it sorta imobile.... nothing too painful though....

I'm probably not the best example. I have hyper mobile joints and have always been pretty flexible. My issues are more stability than flexibility. Stretching alone isn't enough for my hip flexors these days though and the lacrosse ball gets a decent workout. The secret sauce, for me at least, is getting a good warm stretch in once or twice a week and then just doing the basics the rest of the time. I've never felt as good as when I train martial arts a couple of times per week. The stretching element is great. Also, the other secret sauce is being consistent and just doing it over and over again for weeks/months at a time.

Are you warm when you stretch? I would go as far as getting your compressions on, chucking some sweats over the top and then doing your stretch.

You could also just be like Adarq though where stretching just doesn't fit.
Title: Re: Two Hands Two Feet
Post by: Coges on September 11, 2017, 10:43:00 pm
12/09/17
5am

Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge

Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5

Safety Bar Good Mornings-
40 x 6, 6, 6

Three position calf stretch-
60s each position (both legs)

Stride stance goodmorning
bw x 10, 10, 10

J-Curl-
8kg x 10, 10, 10

Side lunge stretch (skandasana)
60s each side

Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.
Title: Re: Two Hands Two Feet
Post by: Coges on September 13, 2017, 02:09:05 am
Coges, how are you able to cope with hip/groin immobility.... i have tried every stretch and somehow something makes it sorta imobile.... nothing too painful though....

I'm probably not the best example. I have hyper mobile joints and have always been pretty flexible. My issues are more stability than flexibility. Stretching alone isn't enough for my hip flexors these days though and the lacrosse ball gets a decent workout. The secret sauce, for me at least, is getting a good warm stretch in once or twice a week and then just doing the basics the rest of the time. I've never felt as good as when I train martial arts a couple of times per week. The stretching element is great. Also, the other secret sauce is being consistent and just doing it over and over again for weeks/months at a time.

Are you warm when you stretch? I would go as far as getting your compressions on, chucking some sweats over the top and then doing your stretch.

You could also just be like Adarq though where stretching just doesn't fit.

I can't really wear compressions now cuz it's too uncomfortable cuz i am so fat, so it itches to death if i wear it lol.

My hip has actually been better cuz i figured out from guess and check some nice stretches after getting warm like u said.

NBA season almost back! will be starting in no time......

Cool cool. Glad you're getting it sorted out.
Title: Re: Two Hands Two Feet
Post by: Coges on September 13, 2017, 02:10:24 am
13/09/17
5am

Light stretches
3min treadmill walk

20min LSS Run- 7.03m/km

1min cooldown walk

10mins various kicking drills on heavy bag

Lackluster sesh. I was there so that's something. 
Title: Re: Two Hands Two Feet
Post by: adarqui on September 13, 2017, 01:10:51 pm
12/09/17
5am

Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge

Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5

Safety Bar Good Mornings-
40 x 6, 6, 6

Three position calf stretch-
60s each position (both legs)

Stride stance goodmorning
bw x 10, 10, 10

J-Curl-
8kg x 10, 10, 10

Side lunge stretch (skandasana)
60s each side

Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.

about the Safety Squat Bar: you should be able to use it without hands, or by barely using your hands. it takes some getting used to, but i've done it. Also here's an example:

http://www.youtube.com/watch?v=f0ppitgczvQ

you should be able to just put your hand "on the grips" if you want, without actually gripping. Also, SSBar squats feel so much diff, hit my core hard and ya, hip flexors and such feel more strain.

the bar itself should be 75 lb (~34 kg) .. if you try SSBar squats again, just maybe lighten it up a little more & see if it feels better/safer without the extra gripping.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on September 14, 2017, 07:38:29 pm
Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks :'(

Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too.  I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.

Edit- weight cut = current weight of 93 to sub 88.

You might be able to still do RDL's if you get lifting hooks..... I've tried it with just hooks (no grip) and it seems to work fine..... Also stretches out ur wrist and makes it more flexible for a nice jumpshot in bball or finger roll..... wrist action so important in bball.....

These hooks are nice, very sturdy metal and grips the bar really nice.

(https://i.gyazo.com/7981546c1d040048132943704592a302.png)


also if u have a decent groove on ur back that the bar goes on i don't see why u cant squat at least light weight by using your palm or a few fingers to stabilize the bar.

Yeah I thought about getting some hooks. A good mate of mine has some but I figured a couple of months away from deadlifts wouldn't be the worst thing in the world. I can redirect some energy elsewhere.

Agreed on the squat with a straight bar. I was just getting used to creating more tension when I squat so it kind of threw me.
Title: Re: Two Hands Two Feet
Post by: Coges on September 14, 2017, 07:41:02 pm
12/09/17
5am

Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge

Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5

Safety Bar Good Mornings-
40 x 6, 6, 6

Three position calf stretch-
60s each position (both legs)

Stride stance goodmorning
bw x 10, 10, 10

J-Curl-
8kg x 10, 10, 10

Side lunge stretch (skandasana)
60s each side

Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.

about the Safety Squat Bar: you should be able to use it without hands, or by barely using your hands. it takes some getting used to, but i've done it. Also here's an example:

http://www.youtube.com/watch?v=f0ppitgczvQ

you should be able to just put your hand "on the grips" if you want, without actually gripping. Also, SSBar squats feel so much diff, hit my core hard and ya, hip flexors and such feel more strain.

the bar itself should be 75 lb (~34 kg) .. if you try SSBar squats again, just maybe lighten it up a little more & see if it feels better/safer without the extra gripping.

pc!

Haha I see a gym fail in my future if I try that.

The whole movement just felt uncomfortable. Yes it was my first time doing it but I have been trying to get more glute activation so I think straight bar is back in.

Good point about the weight though. I thought I was squatting 80 for sets of 5 when it would have been 94 then. Decent enough difference.
Title: Re: Two Hands Two Feet
Post by: Coges on September 14, 2017, 07:43:05 pm
15/09/17
5am

Upper body machine gym sesh with some abs at the end. Meh. Nothing to get too excited about. Kind of felt like a waste of time outside of the 10 mins stretching at the end.
Title: Re: Two Hands Two Feet
Post by: Coges on September 17, 2017, 07:43:04 pm
18/09/17
5am

Decent warm up-
stretching, shoulder & glute activation

Squats (3 sec ecc- oly shoes only)
bar x 10, 60 x 5, 70 x 5, 5, 5

Smith Machine Incline Press-
bar x 10, +10 x 10, +20 x 8, 8, 8

Plank x 30s x 2
Reverse plank x 30s x 2 (done on GHR machine)

Front split lunges- +5kg x 10, 10 (each leg)
Weighted pancake- +5kg
Piriformis stretch

Feel like I've turned a corner with my training. I seem to be really good at not keeping the goal the goal so I reminded myself of that multiple times over the weekend. My two goals for this injury period were to get flexible and to shed some body fat. So far I haven't achieved much of either but this morning was off to a good start. Taking a conservative approach to squats and setting a training max of 100 for the next 6 weeks to get some form issues ironed out. Also don't want super stressed legs while I will be stretching a lot. Don't know why I didn't think of smith machine before either but it works great as I don't need to actually grip the bar. Not too concerned about upper body but just want to make sure there's some stimulus over the next couple of months so what little there currently is doesn't wither completely away completely. I felt productive this morning which is great.

Rough outline for the next 6 or so weeks is:
Mon/Wed/Fri- Squats/incline press/stretch
Tue/Thu/Sat- Run/stretch
Diet- aiming for 200-300 cals below maintenance with some extra activity getting me a larger deficit if required.
Title: Re: Two Hands Two Feet
Post by: Coges on September 19, 2017, 10:45:10 pm
20/09/17

WU- banded shoulders, scap, ankle and HF. Monster walks.

Squat-
bar x 10, 60 x 5, 70 x 5, 5, 5

Smith Machine Incline press-
bar x 10, +20 x 10, +30 x 8, 8, 8

Weighted decline sit up
+10kg x 10, 10, 10

Weighted tailor pose
+5kg each leg x 90s x 2

HF & piriformis stretching
Title: Re: Two Hands Two Feet
Post by: Coges on September 21, 2017, 11:57:02 pm
22/09/17-

Fasted lunch run

4.4 km in 24:44 min @ 5:35 pace.

No watch to look at today and I felt so much better. Ran a little above comfortable and was pretty happy with the result.
Title: Re: Two Hands Two Feet
Post by: Coges on September 25, 2017, 07:50:31 pm
Have had two ridiculously bad nights sleep the last two nights. Have also used this as an excuse not to get up at 4.30 and go to the gym. Often the worst thing to do as I feel great after doing the gym and I only get another 1-2 hours of broken sleep anyway. Anyway...

Started a new nightly practice though which I will carry on for the next few weeks:

This:
http://www.youtube.com/watch?v=sXLRVXFBxzM

into this:
http://www.youtube.com/watch?v=tp8KPPffIJw

Have ignored my APT for too long and there's no doubt it negatively affects other areas of my life. I also sit at a computer for 8-10 hours a day so both of these should help quite a bit.
Title: Re: Two Hands Two Feet
Post by: Coges on September 26, 2017, 07:51:26 pm
27/09/17
5am

Banded scap work, Ido squat 2.0, HF & Piriformis stretch, monster walks

Squat (no oly shoes, sleeves or belt)
Bar x 5, 60 x 5, 80 x 5, 5, 5

Machine Chest Press – enough to get some blood in the chest

Stretching x 20 mins

Going to ditch the oly shoes for the time being. I initially got them cause I thought they’d be a good idea, give me extra depth, stability, etc. In reality I think they are causing more harm than good. Depth is really no different with the shoes vs without them. Not sure if a mental issue, core stability issue or what the go is.  If anything I get less hip/glute involvement and more quad which has been an issue for me.

Needing to invest more time in stretching as per the goal for this time when I’m limited to what I can do. Got some good work in today but not really structured yet.
Title: Re: Two Hands Two Feet
Post by: adarqui on September 29, 2017, 09:36:47 pm
man i've had some horrible nights trying to sleep lately too.. was actually going to create a thread on it a few days ago, i'll do that now.

27/09/17
5am

Banded scap work, Ido squat 2.0, HF & Piriformis stretch, monster walks

Squat (no oly shoes, sleeves or belt)
Bar x 5, 60 x 5, 80 x 5, 5, 5

Machine Chest Press – enough to get some blood in the chest

Stretching x 20 mins

Going to ditch the oly shoes for the time being. I initially got them cause I thought they’d be a good idea, give me extra depth, stability, etc. In reality I think they are causing more harm than good. Depth is really no different with the shoes vs without them. Not sure if a mental issue, core stability issue or what the go is.  If anything I get less hip/glute involvement and more quad which has been an issue for me.

Needing to invest more time in stretching as per the goal for this time when I’m limited to what I can do. Got some good work in today but not really structured yet.


ya that's why i loved elevating my heels, even for halfs. i was all about quad dominance for RVJ.  it's something to worry about though for sure, since it's not really "natural", it's introducing something that's changing our joint angles so, now i'd personally try to avoid it for running and such. Plus I feel like it can also tighten up the achilles a little, which is scary.
Title: Re: Two Hands Two Feet
Post by: Coges on October 01, 2017, 11:14:07 pm
man i've had some horrible nights trying to sleep lately too.. was actually going to create a thread on it a few days ago, i'll do that now.

27/09/17
5am

Banded scap work, Ido squat 2.0, HF & Piriformis stretch, monster walks

Squat (no oly shoes, sleeves or belt)
Bar x 5, 60 x 5, 80 x 5, 5, 5

Machine Chest Press – enough to get some blood in the chest

Stretching x 20 mins

Going to ditch the oly shoes for the time being. I initially got them cause I thought they’d be a good idea, give me extra depth, stability, etc. In reality I think they are causing more harm than good. Depth is really no different with the shoes vs without them. Not sure if a mental issue, core stability issue or what the go is.  If anything I get less hip/glute involvement and more quad which has been an issue for me.

Needing to invest more time in stretching as per the goal for this time when I’m limited to what I can do. Got some good work in today but not really structured yet.


ya that's why i loved elevating my heels, even for halfs. i was all about quad dominance for RVJ.  it's something to worry about though for sure, since it's not really "natural", it's introducing something that's changing our joint angles so, now i'd personally try to avoid it for running and such. Plus I feel like it can also tighten up the achilles a little, which is scary.

Yeah I think it's a bad combo for squatting and running. It took a harder toll on my hips as well than I would have expected.
Title: Re: Two Hands Two Feet
Post by: Coges on October 01, 2017, 11:15:26 pm
Send the OLY shoes to me, I will give you $20 for your time and pay shipping :)

Do you wear size 10? and are they in okay shape?  :trolldance:

Eh...no. Haha. I never say never to squatting in them again.
Title: Re: Two Hands Two Feet
Post by: Coges on October 22, 2017, 09:22:47 pm
Quick update- Still training albeit sporadically. Nothing major hence no logging. Get the finger evaluated next week and all going well will be mostly back to normal. Fingers crossed haha. 
Title: Re: Two Hands Two Feet
Post by: Coges on November 05, 2017, 09:40:47 pm
6/11/17

Saw the hand therapist today. Got discharged with a 3 week plan to wean off the splint. Only a small amount of time out the first week, doing more basic stuff week 2 and then more again week 3. Said that the main thing for me to focus on is gradual work without the splint and if I notice any drooping then I should put it back in the splint full time for a week. She did give me the green light for exercise. Said that I would be extremely unlucky if it affected it now especially wearing the splint. Won't go full on but will take it a bit more seriously.

Bw- ? (am pretty much in the worst shape of the last 6 years)
Injuries- low back a bit achy due to hip flexors
Finger obviously

Incline Bench
bar x 10, 40 x 5, 50 x 3, 55 x 1, 60 x 5, 55 x 6, 50 x 8

OHP
45 x 5, 40 x 6, 35 x 8

Lateral Raises
7.5s x 12, 12, 12

Skull Crushers
35 x 6, 6 (too heavy- drop weight next week)

Leg Raises
bw x 10, 10

Hanging x 30s

Stretching to come later
Title: Re: Two Hands Two Feet
Post by: Coges on November 07, 2017, 07:24:31 pm
8/11/17

bw- 90.7
injuries- finger

Chins (alternated chins and pulls)
bw x 5, 4 3, 2

Trap Bar DL
40 x 5, 70 x 3, 90 x 1, 100 x 5, 90 x 6, 80 x 8

Rear Delt Flye-
6kg DBs x 12, 12, 12
 
BB Curl-
30 x 10, 8, 8

First time trying out chins in ages. Didn't help that I picked the wrong rack which is actually a fat bar. Interested to see what my numbers look like on a normal bar next week.

Stretching has been a bit better. I'm just doing bits and pieces during the day which I'm finding is much easier than one big session.
Title: Tactical Barbell - Day 1
Post by: Coges on November 12, 2017, 06:16:26 pm
13/11/17- 5am

Up at 4.30 and in the gym by 5am.

Warm Up-
Banded shoulder and scap work
Banded ankle dorsiflexion and hip flexor stretches, pigeon stretch

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 5, 5

Bench Press-
bar x 10, 40 x 5, 60 x 5, 5, 5

Chin Ups-
bw x 5, 5, 4, 3, 4

Plank & Shank-
30s alternating x 3 with 10s rest between sets

Chins are still suffering from not having done them for 3 months and the finger has another 2 weeks before I'm fully out of the splint. Also, the current level of bodyfat probably isn't helping any either.

Planks were easy. Shanks were pretty good too. Done on a parallel extension bench and I think my glutes and erectors are going to love these. Plan is to work up to a min holds and then drop the time and add weight.

Squats were good. Pretty easy but that's the point. Bench, about the same. First set at 60 was medium to hard but the next two were fairly easy.

So far so good. 30 mins LISS tomorrow to look forward to.
Title: Re: Two Hands Two Feet
Post by: Coges on November 12, 2017, 06:18:17 pm
Got a bit of a passion back for training right now. Have set myself some pretty decent goals for the next 12 months which are not to dissimilar to some ones previously set. I had been in a training for aesthetics frame of mind but I'm just not wired that way and the motivation only lasts so long on that front before I get bored. It lasted about a week this time haha.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 13, 2017, 11:09:59 am
Got a bit of a passion back for training right now. Have set myself some pretty decent goals for the next 12 months which are not to dissimilar to some ones previously set.

nice!!!!!

when will you be completely off the splint? December?

Quote
I had been in a training for aesthetics frame of mind but I'm just not wired that way and the motivation only lasts so long on that front before I get bored. It lasted about a week this time haha.

lmao.

ya. train for athletics, transition into aesthetics .. seems easier and more fun :D
Title: Re: Two Hands Two Feet
Post by: Coges on November 13, 2017, 08:34:07 pm
I’m on light duties without the splint this week and upping that to heavier duties next week. All going well I’ll be completely out of it by the last week of Nov.

Agreed on the athletics into aesthetics part. It always get me though. I look at some of the guys in my gym who train purely for aesthetics and they’re beasts. They put up huge numbers on their lifts and look the part too. It’s alluring. The obvious problem though is they don’t do anything else and that’s where it gets me. Training purely for the gym lacks something for me and the motivation is fleeting.
Title: Re: Two Hands Two Feet
Post by: Mikey on November 14, 2017, 03:57:26 pm
Usually aesthetics/size comes with strength. There are some exceptions though:
http://www.youtube.com/watch?v=l84vmuuuHRg

Beast lift but looking at him there's no way I would expect him to be able to bench 300lbs let alone 410!!!
Title: Re: Two Hands Two Feet
Post by: Coges on November 17, 2017, 12:41:08 am
Usually aesthetics/size comes with strength. There are some exceptions though:
http://www.youtube.com/watch?v=l84vmuuuHRg

Beast lift but looking at him there's no way I would expect him to be able to bench 300lbs let alone 410!!!

Yeah that's just nuts.
Title: Re: Two Hands Two Feet
Post by: Coges on November 21, 2017, 06:58:04 pm
Quick and dirty post with some training and some goals going forward. Am committing to the Tactical Barbell program for the next however long. Want it to be at least a year. I would love to program things for myself but I don't have the cognitive capacity nor the time to do it/myself justice. The TB program is solid, based around increasing a few key lifts and includes plenty of options for getting fit AF along the way. I'm working on a slow gains approach. Will be using training maxes for my key lifts and

Strength training- basic wave over 6 weeks building from 70% to 95% and then testing in week 7. Rinse and repeat. Going to be squatting, benching and chinning for the most part with accessories thrown in every now and then.
Cardio- mainly running. Both road work and getting back to the track. Also adding back in some boxing/kickboxing now that the hand is basically healed.

Goals by Nov 2018-
Squat- 160+
Bench- >100.
Deadlift- 200+
5k <20m
2k- 6min

They're pretty similar to a lot of other goals. I think I've found the right way to make them happen this time.

Starting maxes-
Squat- 100
Bench- 80
Deadlift- 115
5k- ?
2k- ?
Title: Re: Two Hands Two Feet
Post by: Coges on November 21, 2017, 07:00:18 pm
20/11/17

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 60 x 5, 5, 5

Chins-
bw x 6, 5, 4

Plank & Shank-
30s each x 3

10m Stretching

22/11/17

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 1 (left lower back pain- lack of stretching the last couple of days)

Bench
bar x 10, 40 x 5, 60 x 5, 5, 5

Chins-
bw x 6, 5, 4

Plank & Shank-
30s each x 3


10m Stretching
Title: Re: Two Hands Two Feet
Post by: Coges on November 26, 2017, 03:31:10 pm
27/11/2017
Strength sessions- 80% week


Warm up- hanging, hip flexor stretches, banded shoulder & scap stuff, monster walks

Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 40 x 3, 67.5 x 5, 5, 5

Pull Ups-
bw x 5, 5, 4

Plank & Shank-
40s each x 3 (no rest)

Done. Light stretching and lacrosse ball once home.
Title: Re: Two Hands Two Feet
Post by: Coges on November 27, 2017, 05:51:04 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 27, 2017, 08:21:01 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!
Title: Re: Two Hands Two Feet
Post by: Coges on November 27, 2017, 10:32:21 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.
Title: Re: Two Hands Two Feet
Post by: Coges on November 27, 2017, 10:49:18 pm
Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert
Title: Re: Two Hands Two Feet
Post by: adarqui on November 27, 2017, 10:57:12 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:
Title: Re: Two Hands Two Feet
Post by: Coges on November 27, 2017, 11:27:54 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).
Where do I find this Adarq strava group??? haha
Title: Re: Two Hands Two Feet
Post by: Coges on November 28, 2017, 06:23:21 pm
29/11/2017
Strength session- 80% week


Warm up- hanging, hip flexor stretches, banded shoulder & scap stuff, monster walks

Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5 (found my form during and depth the 2nd and 3rd sets- happy days)

Bench-
bar x 10, 40 x 5, 40 x 3, 67.5 x 5, 5, 5

Pull Ups-
bw x 5, 5, 3

Leg Raises- got 4 reps in and my lower back wasn't having it. Shelved for another day.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 28, 2017, 07:47:29 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).

ya man you seem pretty amp'd, this is exciting to see. :headbang:

Quote
Where do I find this Adarq strava group??? haha

https://www.strava.com/clubs/adarq

Three people so far, and pretty much only one person is doing any runs.. If you join, might be 50%.. :D :ninja: :trollface: :ibrunning:

peace!
Title: Re: Two Hands Two Feet
Post by: Coges on November 28, 2017, 09:07:12 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).

ya man you seem pretty amp'd, this is exciting to see. :headbang:

Quote
Where do I find this Adarq strava group??? haha

https://www.strava.com/clubs/adarq

Three people so far, and pretty much only one person is doing any runs.. If you join, might be 50%.. :D :ninja: :trollface: :ibrunning:

peace!

Yeah I'm pretty pumped. Things seem to be lining up and I'm finally getting some momentum back.

Haha. Just joined and I'm already coming 2nd  :trolldance:

*Edit- still don't know how to multi quote haha
Title: Re: Two Hands Two Feet
Post by: Coges on December 04, 2017, 05:41:57 pm
05/12/2017
Strength session- 90% week
bw- 91ish

Warm up- hip flexor stretches, banded shoulder & scap stuff, monster walks

Squat-
bar x 10, 60 x 4, 80 3, 90 x 3, 3, 3

Box jumps between sets - 20" box with pretty much straight legs

Bench-
bar x 10, 40 x 5, 60 x 3, 75 x 3, 3, 3

Pull Ups-
bw x 5, 5, 5 (finally got 5 across all sets but it wasn't easy)

Incline DB Bench-
15s x 12, 12

Cable Row-
45 x 12, 12

Plank & shank-
40s x 2 (each- no rest between sets)

Done.

Work hours and a weekend full of birthdays put an end to last week. Can do better this week.

*edit- did the box jumps to get an idea of where I'm at vert wise. Not that I really care at the moment but I'm doing the switch mat next Thursday and don't want to embarrass myself. I used a 20" box and could get up with pretty much straight legs. That's the first lot of SVJs I've done in quite a while. Not expecting mass improvement but with some more jumping between now and then I could wish for 3-4 more inches.
Title: Re: Two Hands Two Feet
Post by: Coges on December 09, 2017, 12:58:17 am
09/12/2017
Strength session- 90% week
bw- ?

Warm up- hip flexor stretches, banded shoulder & scap stuff, bw squat, hanging

Squat-
bar x 10, 60 x 4, 80 x 3, 90 x 3, 3, 3

Bench-
bar x 10, 40 x 5, 60 x 3, 75 x 3, 3, 3

Deadlift-
60 x 5, 80 x 3, 100 x 5, 5 - first time deadlifting since before hand injury. First set at 100 was easy. 2nd set not so much.

6 mins for 50 reps each of 20kg KB swings & 9kg med ball slam- was hard but I felt like I could have gone longer as I just got into the flow during the last set of slams.

Again work and lack of sleep got the better of me. Not beating myself up about it but know I can do better. There's nothing worse than killing your alarm at 4.30, having that internal debate for the next 20 minutes before you finally get back to sleep only to be woken by the dog at 5.20 anyway and not getting back to sleep at all. This is literally every time I don't get up to go to the gym. It's a lesson that I'm taking a while to learn haha
Title: 8 Week Tri Training Phase - Day 1
Post by: Coges on December 10, 2017, 05:35:11 pm
10/12/2017
bw- 91ish

Had nothing planned for today but had some spare time so decided to get something in.

KB swings- 16kgs x 100
Bottoms up KB press- 3 x 10 @ 6kgs
KB Swings- 16kgs x 100

Bike Trainer- 30 mins at easy/moderate pace

Bike was interesting. Quads hated me for the first 5 mins and it was pretty easy after that. Did a sprint for the last 20 seconds which was great and awful at the same time.

Goals-
Have a mini tri locked in for Feb 4 (exactly 8 weeks). Only 250m swim, 10k ride and 3k run so the distances aren't great. I want to smash it though and not just finish to say I did one. Training is largely going to remain the same with the exception of adding in some swimming and biking on top of the already planned running.

By the numbers-
bw- 86 (4kgs in 8 weeks seems reasonable)
Everything else will be business as usual
 
Title: Re: 8 Week Tri Training Phase - Day 1
Post by: adarqui on December 10, 2017, 11:46:12 pm
10/12/2017
bw- 91ish

Had nothing planned for today but had some spare time so decided to get something in.

KB swings- 16kgs x 100
Bottoms up KB press- 3 x 10 @ 6kgs
KB Swings- 16kgs x 100

Bike Trainer- 30 mins at easy/moderate pace

Bike was interesting. Quads hated me for the first 5 mins and it was pretty easy after that. Did a sprint for the last 20 seconds which was great and awful at the same time.

Goals-
Have a mini tri locked in for Feb 4 (exactly 8 weeks). Only 250m swim, 10k ride and 3k run so the distances aren't great. I want to smash it though and not just finish to say I did one. Training is largely going to remain the same with the exception of adding in some swimming and biking on top of the already planned running.

By the numbers-
bw- 86 (4kgs in 8 weeks seems reasonable)
Everything else will be business as usual

whooa nice @ mini tri!!

get it!

btw some woman i saw comment on my ironman friends FB, i looked up her ironman stats, something like a full in 9h4m .. all I know is that is insanely good. Full ironman people are nuts. :ninja:

https://en.wikipedia.org/wiki/Ironman_Triathlon

Damn this Chrissie Wellington woman dominates the WR's for female ironman.

Can't believe the marathon times for both the men and women, in that event. mind blowing.
Title: Re: 8 Week Tri Training Phase - Day 1
Post by: Coges on December 11, 2017, 05:39:54 am
10/12/2017
bw- 91ish

Had nothing planned for today but had some spare time so decided to get something in.

KB swings- 16kgs x 100
Bottoms up KB press- 3 x 10 @ 6kgs
KB Swings- 16kgs x 100

Bike Trainer- 30 mins at easy/moderate pace

Bike was interesting. Quads hated me for the first 5 mins and it was pretty easy after that. Did a sprint for the last 20 seconds which was great and awful at the same time.

Goals-
Have a mini tri locked in for Feb 4 (exactly 8 weeks). Only 250m swim, 10k ride and 3k run so the distances aren't great. I want to smash it though and not just finish to say I did one. Training is largely going to remain the same with the exception of adding in some swimming and biking on top of the already planned running.

By the numbers-
bw- 86 (4kgs in 8 weeks seems reasonable)
Everything else will be business as usual

whooa nice @ mini tri!!

get it!

btw some woman i saw comment on my ironman friends FB, i looked up her ironman stats, something like a full in 9h4m .. all I know is that is insanely good. Full ironman people are nuts. :ninja:

https://en.wikipedia.org/wiki/Ironman_Triathlon

Damn this Chrissie Wellington woman dominates the WR's for female ironman.

Can't believe the marathon times for both the men and women, in that event. mind blowing.

Yeah a 2:44 marathon after all that is insane!

The plan is mini then sprint (750/40/5) and maybe looking at a half iron at the end of the year if I have the balls haha
Title: 8 Week Tri Training Phase - Day 2
Post by: Coges on December 11, 2017, 05:45:12 am
11/12/2017
Strength session- 75% week


Warm up- nil

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5 (bar a bit lower, feet a bit further apart = easy squatting)

Bench-
bar x 10, 40 x 5, 40 x 3, 62.5 x 5, 5, 5

Pull Ups-
bw x 5, 5, 5 (slightly wider grip was actually much easier on these. weird)

Done. No warm up. No cool down but I'll survive. Stretching to come later.
Title: 8 Week Tri Training Phase - Day 3
Post by: Coges on December 11, 2017, 05:30:24 pm
12/12/17
30 minute base building run


4k @ 7:10 pace

Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.

- You didn't just lose it. Remember how you got it.

- The athletes who are in the most danger are the ones who just hit a PR.

- Do you want to win the training day or succeed at your event.

Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.
Title: Re: 8 Week Tri Training Phase - Day 3
Post by: adarqui on December 11, 2017, 09:58:09 pm
12/12/17
30 minute base building run


4k @ 7:10 pace

Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.

- You didn't just lose it. Remember how you got it.

- The athletes who are in the most danger are the ones who just hit a PR.

- Do you want to win the training day or succeed at your event.

Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.

yup, all great points, especially that 2nd one. Life-after-PR can be a wreck.

As for #3, training PR's can still be a good thing to go after if you're feeling it. I think the importance of events is often overrated, especially early on. ie me with my races. I'd rather PR in training than wait for it and maybe or maybe not PR in a race. Eventually i'd rather PR/peak for races, but right now I don't care - if I see an opportunity to push my limits I should take it. That discipline of holding back and saving it for the event/competition is when it really matters - which could be for you in your first mini-try of course. But there's also a caveat to that, winning the training day "early on" when you're just starting some new training, isn't a great idea either.. slowly easing into it is important.
Title: Re: 8 Week Tri Training Phase - Day 3
Post by: Coges on December 12, 2017, 01:31:11 am
12/12/17
30 minute base building run


4k @ 7:10 pace

Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.

- You didn't just lose it. Remember how you got it.

- The athletes who are in the most danger are the ones who just hit a PR.

- Do you want to win the training day or succeed at your event.

Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.

yup, all great points, especially that 2nd one. Life-after-PR can be a wreck.

As for #3, training PR's can still be a good thing to go after if you're feeling it. I think the importance of events is often overrated, especially early on. ie me with my races. I'd rather PR in training than wait for it and maybe or maybe not PR in a race. Eventually i'd rather PR/peak for races, but right now I don't care - if I see an opportunity to push my limits I should take it. That discipline of holding back and saving it for the event/competition is when it really matters - which could be for you in your first mini-try of course. But there's also a caveat to that, winning the training day "early on" when you're just starting some new training, isn't a great idea either.. slowly easing into it is important.

Good point!  The context around #3 was moreso on guys trying to PR every training day and wrecking themselves. It was all about the easy days not being easy enough and the hard days not being hard enough. It gets muddy in the middle there.

Agree with you that PRs in training provide a great level of motivation to continue training though,
Title: Re: Two Hands Two Feet
Post by: Coges on December 12, 2017, 02:58:29 pm
13/12/2017
Strength session- 75% week


Warm Up- lots of time in bottom of squat while I woke up, lots of hip flexor stretching, pigeon stretch

Squat- bar x 10, 60 x 5, 75 x 5, 5, 5

Bench- bar x 10, 40 x 3, 62.5 x 5, 5, 5

Wide grip pull ups- bw x 5, 5, 5

Plank & Shank- 1min each x 2 (no rest between sets)

Bloody stupid moment at the the gym this morning. Filled my water bottle up with ice cold water and lightly tossed it into my bag when I was benching. It hit the metal platform and cracked. Water fucking everywhere. Managed to clean it up with my gym towel but had to cradle my gym bag for the rest of the session to prevent water from leaking everywhere.

Also, speaking of stupid shit, I do forget how much fun it is to train in a commercial gym and people watch. When I was squatting there is a rugby player doing the most legit ATG squats I have ever seen with 100+ on his back. Then there are two other guys doing the worst impersonation of a quarter squat I have ever seen and continually adding weight. I don't know how you can live with yourself. I completely don't mind that there's a bit of talent around in the mornings though. Enough to get me up and about for my training.     
Title: Re: Two Hands Two Feet
Post by: Mikey on December 12, 2017, 03:09:11 pm
I find the same thing with gyms it gives me motivation because usually there's always at least one person (depending on how busy the gym is) who lifts more than me.
Title: Re: Two Hands Two Feet
Post by: Coges on December 12, 2017, 05:30:37 pm
I find the same thing with gyms it gives me motivation because usually there's always at least one person (depending on how busy the gym is) who lifts more than me.

Definitely. There's a few guys who are beasts but I'm finding a lot of gym bros at the moment who cycle between 8 different pieces of equipment and do quarter squats and round backed deads. Would be a different story if I trained at night tho. Still, as long as I have my own music it's more motivating that training at home.
Title: Re: Two Hands Two Feet
Post by: Mikey on December 13, 2017, 06:29:51 am
I find the same thing with gyms it gives me motivation because usually there's always at least one person (depending on how busy the gym is) who lifts more than me.

Definitely. There's a few guys who are beasts but I'm finding a lot of gym bros at the moment who cycle between 8 different pieces of equipment and do quarter squats and round backed deads. Would be a different story if I trained at night tho. Still, as long as I have my own music it's more motivating that training at home.

What trips me out at my gym is there is one guy who is actually pretty buff. 6'2 100kg sitting around 10% bodyfat he looks vascular etc. However, his training regime is such a joke sometimes I wonder whether he just comes into the gym trolling in his 'workouts' and than comes back and does his real workouts later. Literally every time he comes to the gym he'll stand outside the gym before he walks in smoking. He never brings a bottle of water so he'll be back and forth to the water fountain 20x in an hour. His 'workout' consists of using heavy weights with 10% ROM no matter what exercise it is. E.g. he'll walk straight over to the bench and won't even warm up and just loads 3 plates on to it. Like I said he's in good shape so the first time I saw him I was like 'damn he's benching 3 plates without even having a warm up'. But than I actually saw him lift and he literally just benched 4 sets of 10 with 4 inches of ROM max. He does exactly the same on the squat but loads up with 5 plates  :uhhhfacepalm: Halfway through his workouts he'll go out for another smoke and than come back strutting around in his Warrick Capper shorts and 'Golds Gym' singlet like he owns the gym does a few bicep curls and walks off.
Title: Re: Two Hands Two Feet
Post by: LBSS on December 13, 2017, 12:02:51 pm
if that dude is legit built and lean, then haters gonna hate, lol  :P

it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 13, 2017, 01:35:13 pm
if that dude is legit built and lean, then haters gonna hate, lol  :P

yup.. :D

Quote
it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

yup x 2 :D

there's some beauty in being 'dumb' and simply training hard/heavy.. IMHO, it's a decent recipe for success. Another reason I wouldn't knock partial ROM routines, especially if it looks like it's working for someone. There's even more beauty in being intelligent and training hard/heavy using ROM's that give you the most results. :ninja:

People hated my half squats with a passion.. my 225 x 45 off pins @ ~150 lb has tons of dislikes, r u kidding me? LMFAO. That's impressive AF and that's a fact. But the ROM really annoys people. I think if you find yourself genuinely annoyed with someone elses ROM, you need to "realize it" and then try to snap yourself out of letting it get to you. I mean my brain does stuff like that all the time and I tell it to STFU.

5 plates without a warmup sounds like a bad idea, but maybe he watched my "resting max" training videos? I'd never do that stuff again, that's for sure.. it was a combined success/failure experiment, just too mentally taxing to go from 0 to max (5RM) on squat.

The walking into the gym smoking thing is pretty funny tho.. tons of water fountain breaks sounds like a good thing, guy is recovering and getting in some h2o. :ninja:

Gyms are great.. Haven't been to one in a long time but, really feels like you are out on a safari watching animals do weird shit. :D

Anyway, giving no fucks is great. Props to any1 who gives no fucks.
Title: Re: Two Hands Two Feet
Post by: Coges on December 13, 2017, 08:38:27 pm
Ate a ton of food last night. Felt lethargic and a bit low on energy and I've been on lower cals this week (between 2,000-2,500 depending on the day). Figured a day of higher wouldn't hurt. Woke up this morning at 90.3kgs so should end the week sub 90.

14/10/17
30 minute cardio


28mins swimming- 500m total at conservative pace with plenty of rest. Two 25m sprints to finish which were dead on 15s each.
Made use of the steam room and alternated between cold showers and sitting in the steam room for about 15 mins. Steam room felt so fricken good when you can actually just sit there and let the heat soak into the muscles. Unbelievable.

30 min bike to come later today. 20 min bike instead. Got up a good cadence but stopped at 20m. I know it's all been light cardio but I'm still wary of overdoing myself
Title: Re: Two Hands Two Feet
Post by: Mikey on December 14, 2017, 06:55:09 am
if that dude is legit built and lean, then haters gonna hate, lol  :P

yup.. :D

Quote
it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

yup x 2 :D

there's some beauty in being 'dumb' and simply training hard/heavy.. IMHO, it's a decent recipe for success. Another reason I wouldn't knock partial ROM routines, especially if it looks like it's working for someone. There's even more beauty in being intelligent and training hard/heavy using ROM's that give you the most results. :ninja:

People hated my half squats with a passion.. my 225 x 45 off pins @ ~150 lb has tons of dislikes, r u kidding me? LMFAO. That's impressive AF and that's a fact. But the ROM really annoys people. I think if you find yourself genuinely annoyed with someone elses ROM, you need to "realize it" and then try to snap yourself out of letting it get to you. I mean my brain does stuff like that all the time and I tell it to STFU.

5 plates without a warmup sounds like a bad idea, but maybe he watched my "resting max" training videos? I'd never do that stuff again, that's for sure.. it was a combined success/failure experiment, just too mentally taxing to go from 0 to max (5RM) on squat.

The walking into the gym smoking thing is pretty funny tho.. tons of water fountain breaks sounds like a good thing, guy is recovering and getting in some h2o. :ninja:

Gyms are great.. Haven't been to one in a long time but, really feels like you are out on a safari watching animals do weird shit. :D

Anyway, giving no fucks is great. Props to any1 who gives no fucks.

I don't watch much bodybuilder videos because bodybuilding isn't my thing. Personally I believe if you ever want to be a successful bodybuilder you've got to juice. I see natural bodybuilders that are meticulous with their training/diets and honestly with a shirt on they barely look like they lift because they don't have size. Without getting side tracked when I do watch bodybuilders train all the top ones are using heavy weight. Look at a Branch Warren video. His form is far from textbook but probably just the sheer power that you need to produce to move those weights is what produces the muscles (aside from the pharmaceuticals and CNS).

As for the water nothing wrong with drinking it but surely he'd think maybe it's easier just buying a 2 Litre bottle of water for $1 and using that as a drink bottle instead of always coming to the gym with nothing. Not a hater just an observer  :P
Title: Re: Two Hands Two Feet
Post by: Coges on December 14, 2017, 02:57:36 pm
if that dude is legit built and lean, then haters gonna hate, lol  :P

yup.. :D

Quote
it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

yup x 2 :D

there's some beauty in being 'dumb' and simply training hard/heavy.. IMHO, it's a decent recipe for success. Another reason I wouldn't knock partial ROM routines, especially if it looks like it's working for someone. There's even more beauty in being intelligent and training hard/heavy using ROM's that give you the most results. :ninja:

People hated my half squats with a passion.. my 225 x 45 off pins @ ~150 lb has tons of dislikes, r u kidding me? LMFAO. That's impressive AF and that's a fact. But the ROM really annoys people. I think if you find yourself genuinely annoyed with someone elses ROM, you need to "realize it" and then try to snap yourself out of letting it get to you. I mean my brain does stuff like that all the time and I tell it to STFU.

5 plates without a warmup sounds like a bad idea, but maybe he watched my "resting max" training videos? I'd never do that stuff again, that's for sure.. it was a combined success/failure experiment, just too mentally taxing to go from 0 to max (5RM) on squat.

The walking into the gym smoking thing is pretty funny tho.. tons of water fountain breaks sounds like a good thing, guy is recovering and getting in some h2o. :ninja:

Gyms are great.. Haven't been to one in a long time but, really feels like you are out on a safari watching animals do weird shit. :D

Anyway, giving no fucks is great. Props to any1 who gives no fucks.

I don't watch much bodybuilder videos because bodybuilding isn't my thing. Personally I believe if you ever want to be a successful bodybuilder you've got to juice. I see natural bodybuilders that are meticulous with their training/diets and honestly with a shirt on they barely look like they lift because they don't have size. Without getting side tracked when I do watch bodybuilders train all the top ones are using heavy weight. Look at a Branch Warren video. His form is far from textbook but probably just the sheer power that you need to produce to move those weights is what produces the muscles (aside from the pharmaceuticals and CNS).

As for the water nothing wrong with drinking it but surely he'd think maybe it's easier just buying a 2 Litre bottle of water for $1 and using that as a drink bottle instead of always coming to the gym with nothing. Not a hater just an observer  :P

I love watching people train whether they're bodybuilders or not. Don't watch any bodybuilder vids though as it's not my thing either. Like Adarq said though it's a pure safari experience which is the best part. 
Title: Re: Two Hands Two Feet
Post by: Coges on December 14, 2017, 03:02:19 pm
15/12/12
Strength session- 75% week


Basically no warm up.

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 62.5 x 5, 5, 5

Wide grip RDL- 60 x 10
DL- 80 x 5, 5, 5

Got out of bed and to the gym ok this morning but pretty much phoned it in. Got all the mandatory stuff done then got out. I'm operating at a pretty easy level right now as I build this base but I'm looking forward to testing my maxes after the next two weeks to get a proper idea of where I'm at. The consistency has been good this week as I haven't missed a session but now need to add back in a proper warm up and my stretching/SMR too.
 
Funny how much my squat form improved though when the two crossfit chicks in booty shorts turned up during my second set  :D :ibsquatting: :ninja:
Title: Re: Two Hands Two Feet
Post by: adarqui on December 14, 2017, 04:02:27 pm
if that dude is legit built and lean, then haters gonna hate, lol  :P

yup.. :D

Quote
it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

yup x 2 :D

there's some beauty in being 'dumb' and simply training hard/heavy.. IMHO, it's a decent recipe for success. Another reason I wouldn't knock partial ROM routines, especially if it looks like it's working for someone. There's even more beauty in being intelligent and training hard/heavy using ROM's that give you the most results. :ninja:

People hated my half squats with a passion.. my 225 x 45 off pins @ ~150 lb has tons of dislikes, r u kidding me? LMFAO. That's impressive AF and that's a fact. But the ROM really annoys people. I think if you find yourself genuinely annoyed with someone elses ROM, you need to "realize it" and then try to snap yourself out of letting it get to you. I mean my brain does stuff like that all the time and I tell it to STFU.

5 plates without a warmup sounds like a bad idea, but maybe he watched my "resting max" training videos? I'd never do that stuff again, that's for sure.. it was a combined success/failure experiment, just too mentally taxing to go from 0 to max (5RM) on squat.

The walking into the gym smoking thing is pretty funny tho.. tons of water fountain breaks sounds like a good thing, guy is recovering and getting in some h2o. :ninja:

Gyms are great.. Haven't been to one in a long time but, really feels like you are out on a safari watching animals do weird shit. :D

Anyway, giving no fucks is great. Props to any1 who gives no fucks.

I don't watch much bodybuilder videos because bodybuilding isn't my thing. Personally I believe if you ever want to be a successful bodybuilder you've got to juice. I see natural bodybuilders that are meticulous with their training/diets and honestly with a shirt on they barely look like they lift because they don't have size. Without getting side tracked when I do watch bodybuilders train all the top ones are using heavy weight. Look at a Branch Warren video. His form is far from textbook but probably just the sheer power that you need to produce to move those weights is what produces the muscles (aside from the pharmaceuticals and CNS).

As for the water nothing wrong with drinking it but surely he'd think maybe it's easier just buying a 2 Litre bottle of water for $1 and using that as a drink bottle instead of always coming to the gym with nothing. Not a hater just an observer  :P

i dno i disagree .. raw BB can be insanely impressive. Can be a very successful raw BB'r for sure, just obviously won't get nearly as big as the juicers. I prefer looking at how raw BB'rs train and respect their physiques more.. PRO HW JUICED BB is not appealing to me at all, but i'm probably not in line with the masses.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 14, 2017, 04:03:21 pm
15/12/12
Strength session- 75% week


Basically no warm up.

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 62.5 x 5, 5, 5

Wide grip RDL- 60 x 10
DL- 80 x 5, 5, 5

Got out of bed and to the gym ok this morning but pretty much phoned it in. Got all the mandatory stuff done then got out. I'm operating at a pretty easy level right now as I build this base but I'm looking forward to testing my maxes after the next two weeks to get a proper idea of where I'm at. The consistency has been good this week as I haven't missed a session but now need to add back in a proper warm up and my stretching/SMR too.
 
Funny how much my squat form improved though when the two crossfit chicks in booty shorts turned up during my second set  :D :ibsquatting: :ninja:

hah. 100%.

happens with running too.. posture improves instantly and you run faster, always worth taking note when that happens too, so you know what to do when the females aren't around. lmao!
Title: Re: Two Hands Two Feet
Post by: Coges on December 14, 2017, 05:59:07 pm
15/12/12
Strength session- 75% week


Basically no warm up.

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 62.5 x 5, 5, 5

Wide grip RDL- 60 x 10
DL- 80 x 5, 5, 5

Got out of bed and to the gym ok this morning but pretty much phoned it in. Got all the mandatory stuff done then got out. I'm operating at a pretty easy level right now as I build this base but I'm looking forward to testing my maxes after the next two weeks to get a proper idea of where I'm at. The consistency has been good this week as I haven't missed a session but now need to add back in a proper warm up and my stretching/SMR too.
 
Funny how much my squat form improved though when the two crossfit chicks in booty shorts turned up during my second set  :D :ibsquatting: :ninja:

hah. 100%.

happens with running too.. posture improves instantly and you run faster, always worth taking note when that happens too, so you know what to do when the females aren't around. lmao!

Haha the ego is a beautiful thing isn't it. Now only if we can harness it's powers for good.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 15, 2017, 03:36:02 pm
15/12/12
Strength session- 75% week


Basically no warm up.

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 62.5 x 5, 5, 5

Wide grip RDL- 60 x 10
DL- 80 x 5, 5, 5

Got out of bed and to the gym ok this morning but pretty much phoned it in. Got all the mandatory stuff done then got out. I'm operating at a pretty easy level right now as I build this base but I'm looking forward to testing my maxes after the next two weeks to get a proper idea of where I'm at. The consistency has been good this week as I haven't missed a session but now need to add back in a proper warm up and my stretching/SMR too.
 
Funny how much my squat form improved though when the two crossfit chicks in booty shorts turned up during my second set  :D :ibsquatting: :ninja:

hah. 100%.

happens with running too.. posture improves instantly and you run faster, always worth taking note when that happens too, so you know what to do when the females aren't around. lmao!

Haha the ego is a beautiful thing isn't it. Now only if we can harness it's powers for good.

hah yup. :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on December 16, 2017, 12:07:33 am
16/12/17
LISS (30-120mins)


Strava says- 7.6km @ 5:21 /km
Garmin says- 6.49km @ 6:28 /km

Not sure which one to believe. I tried to replicate the run on mapmyrun and it was somewhere inbetween so idk.  I did run fairly quick but was never really out of breath. It was hot though and the legs gave out first. Still finding my feet with running and trying to maintain a steady pace. I find the slower I try to run the harder it is and the worse my legs feel. Getting there though.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 16, 2017, 10:35:54 am
16/12/17
LISS (30-120mins)


Strava says- 7.6km @ 5:21 /km
Garmin says- 6.49km @ 6:28 /km

Not sure which one to believe. I tried to replicate the run on mapmyrun and it was somewhere inbetween so idk.  I did run fairly quick but was never really out of breath. It was hot though and the legs gave out first. Still finding my feet with running and trying to maintain a steady pace. I find the slower I try to run the harder it is and the worse my legs feel. Getting there though.

damn that's weird.. that's a huge distance discrepancy. When in doubt, always trust Garmin, is my stance. Also, I imagine you have garmin linked to strava? If so, they should be nearly identical. If you are using the strava app, then for sure don't trust it over the garmin. I've seen some runs people have done with the app, when I ran with them, and the app seemed off but still in the ballpark.

what kind of garmin do you have again?

regarding the slower running being harder thing, I get what you're talking about there. I used to feel way worse than I do now, when running slow. As my efficiency/strength/fitness has improved, running slow has also improved (feels so easy/relaxed/soft/bouncy, it's mind blowing sometimes).

One great example is how I used to avoid long warmups before important runs/speed etc. I felt as if by running 1-2 slow miles (like most of these experienced people do), my legs would feel worse etc, which they did at the time. I'd lose alot of "pop" in my first mile. So i'd just do some progressive strides and then race/speed session. Now, my warmup is like ~30 minutes before my speed sessions: 1 slow mile, strides, ~800m, strides, relax, go hard. I've been doing that before speed, and my last mile race PR. So the light running is no longer taxing/hard anymore, that's for sure. Instead, I actually feel faster. So I think that has alot to do with overall fitness related to running. It's why these experienced/successful guys can run ~3 miles before a race (mile, 5k, half marathon etc), and it only helps them, not hurts.

TLDR: when slow running eventually feels "great", then that seems to be a good sign.

#runclub #nohashtagfeatures

pc!!!
Title: Re: Two Hands Two Feet
Post by: Coges on December 17, 2017, 07:47:41 pm
16/12/17
LISS (30-120mins)


Strava says- 7.6km @ 5:21 /km
Garmin says- 6.49km @ 6:28 /km

Not sure which one to believe. I tried to replicate the run on mapmyrun and it was somewhere inbetween so idk.  I did run fairly quick but was never really out of breath. It was hot though and the legs gave out first. Still finding my feet with running and trying to maintain a steady pace. I find the slower I try to run the harder it is and the worse my legs feel. Getting there though.

damn that's weird.. that's a huge distance discrepancy. When in doubt, always trust Garmin, is my stance. Also, I imagine you have garmin linked to strava? If so, they should be nearly identical. If you are using the strava app, then for sure don't trust it over the garmin. I've seen some runs people have done with the app, when I ran with them, and the app seemed off but still in the ballpark.

what kind of garmin do you have again?

regarding the slower running being harder thing, I get what you're talking about there. I used to feel way worse than I do now, when running slow. As my efficiency/strength/fitness has improved, running slow has also improved (feels so easy/relaxed/soft/bouncy, it's mind blowing sometimes).

One great example is how I used to avoid long warmups before important runs/speed etc. I felt as if by running 1-2 slow miles (like most of these experienced people do), my legs would feel worse etc, which they did at the time. I'd lose alot of "pop" in my first mile. So i'd just do some progressive strides and then race/speed session. Now, my warmup is like ~30 minutes before my speed sessions: 1 slow mile, strides, ~800m, strides, relax, go hard. I've been doing that before speed, and my last mile race PR. So the light running is no longer taxing/hard anymore, that's for sure. Instead, I actually feel faster. So I think that has alot to do with overall fitness related to running. It's why these experienced/successful guys can run ~3 miles before a race (mile, 5k, half marathon etc), and it only helps them, not hurts.

TLDR: when slow running eventually feels "great", then that seems to be a good sign.

#runclub #nohashtagfeatures

pc!!!

Yeah it was weird. I have a first gen Garmin Fenix. Seems pretty reliable but doesn't sync to Strava so I had the app running as well. Either way it doesn't really matter much. I am running just to get the aerobic base developed so am really just running for time and to keep the HR relatively low.

The rest of what you said makes a lot of sense. I probably just need to do my time at the slow pace and it will eventually get easier. I don't warm up nearly enough when I run but will definitely keep that in mind when I start doing faster paced work.
Title: Re: Two Hands Two Feet
Post by: LBSS on December 18, 2017, 02:36:20 am
w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.
Title: Re: Two Hands Two Feet
Post by: Coges on December 18, 2017, 05:50:52 pm
w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

This is pretty much exactly what I did for that run. I had the watch running but just put it back on on the time and didn't even look at it for the first 20 mins. My natural pace is quite fast and I'm trying to stay in that 120-150 bpm zone so I keep talking to myself every now and then to make sure I'm not going to fast. If I can hold a conversation with myself then I'm ok haha. If I ran 7k at 6m/km pace then I'm pretty happy as I wasn't pushing it.

I am noticing that squatting 3x per week, swimming, riding and running definitely leave the legs in a fatigued state though #captainobvious
Title: Re: Two Hands Two Feet
Post by: Coges on December 18, 2017, 05:59:01 pm
18/12/12
Strength session- 85% week


Basically no warm up.

Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 72.5 x 5, 5, 5

Pull ups-
bw x 5, 5, 4, 3

Rubbish nights sleep so I didn't work out in the morning. Also hot AF so I neglected most of my warm up. That is all.
Title: Re: Two Hands Two Feet
Post by: Coges on December 19, 2017, 10:01:32 pm
19/12/17
LISS 45 mins


Shit just did not happen. Had another horrible nights sleep. Got home and running was out due to the golf ball sized hail that was smashing through our outdoor area roofing. Thought I could ride on the trainer but said fuck it and grabbed a bottle of wine for me and the wife.

20/12/17
Strength Session 85%


Slept in after the wine last night. Decided to jump in at the local gym on the lunch break.

Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5
3 box jumps between sets (75cm box)

Bench-
bar x 10, 40 x 5, 72.5 x 4, 5, 4

Neutral Grip Chins-
bw x 5, 5, 5, 5, 5, 5

Tripep pushdown- 50 light reps
Cable bicep curl- 50 light reps

Supersetted bench and chins. Neutral grip chins are the shit. So much easier than pull ups and I felt no unwanted tension in the biceps tendon either. Need to stick with these guys. Feel like I could have knocked out 8 or 10 on the first set too. I think the bench has suffered from my drinking and lack of sleep this week. Have the rest of this week and then the 95% week to go next week after which I will test all my lifts and start over.

Filling in for my brother in laws mixed netball game tonight. Love playing this as it's so easy to pick off passes and stop them from scoring. I usually play GD or GK as we have good scorers but no real good defenders. Should get a decent run around too.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 20, 2017, 12:59:37 pm
w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

This is pretty much exactly what I did for that run. I had the watch running but just put it back on on the time and didn't even look at it for the first 20 mins. My natural pace is quite fast and I'm trying to stay in that 120-150 bpm zone so I keep talking to myself every now and then to make sure I'm not going to fast. If I can hold a conversation with myself then I'm ok haha. If I ran 7k at 6m/km pace then I'm pretty happy as I wasn't pushing it.

I am noticing that squatting 3x per week, swimming, riding and running definitely leave the legs in a fatigued state though #captainobvious

x2 to lbss! agree bigtime there. I've done most of my running without looking at my watch: in most of my workout posts you'll see "no watch" etc, that's just going by feel. I prefer it. Lately i've been using my watch more though, because i'm trying to "hold on" to certain paces. But when i'm running light, recovery, warmup, cooldown etc, definitely no watch. I didn't look at my watch in either of my last two races either (mile & 5k). I definitely prefer it.

also ya, all of that combined stuff will take its toll, especially now.. eventually you can adapt to it for sure, and feel really good. If you want to feel good with it, just need to keep it up consistently and occasionally throw in unplanned rest days when you really need it. The good thing about training while always being somewhat fatigued, is after 1-2 days rest you really rebound hard out of it (generally). When the fatigue starts really ruining workouts though, time for some unplanned forced rest.

pc!!
Title: Re: Two Hands Two Feet
Post by: Coges on December 20, 2017, 05:43:14 pm
w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

This is pretty much exactly what I did for that run. I had the watch running but just put it back on on the time and didn't even look at it for the first 20 mins. My natural pace is quite fast and I'm trying to stay in that 120-150 bpm zone so I keep talking to myself every now and then to make sure I'm not going to fast. If I can hold a conversation with myself then I'm ok haha. If I ran 7k at 6m/km pace then I'm pretty happy as I wasn't pushing it.

I am noticing that squatting 3x per week, swimming, riding and running definitely leave the legs in a fatigued state though #captainobvious

x2 to lbss! agree bigtime there. I've done most of my running without looking at my watch: in most of my workout posts you'll see "no watch" etc, that's just going by feel. I prefer it. Lately i've been using my watch more though, because i'm trying to "hold on" to certain paces. But when i'm running light, recovery, warmup, cooldown etc, definitely no watch. I didn't look at my watch in either of my last two races either (mile & 5k). I definitely prefer it.

also ya, all of that combined stuff will take its toll, especially now.. eventually you can adapt to it for sure, and feel really good. If you want to feel good with it, just need to keep it up consistently and occasionally throw in unplanned rest days when you really need it. The good thing about training while always being somewhat fatigued, is after 1-2 days rest you really rebound hard out of it (generally). When the fatigue starts really ruining workouts though, time for some unplanned forced rest.

pc!!

I think I'll do all my runs without looking for now. I'm not shooting for anything but an easy pace so that will make it a lot easier.

I don't mind the fatigue so much unless is seriously hampers my other activities. I think it'll do much more good in the long term to build some decent work capacity.
Title: Re: Two Hands Two Feet
Post by: Coges on December 20, 2017, 05:53:52 pm
Played netball last night. A heap of running and jumping which was nice to get some higher intensity work in. The guy I played on (a complete C U Next Tuesday) wasn't handling losing well though and ended up running across my path twice tripping me up and sending me to the floor. We ended up beating them by 20 goals so it was a good win. Lucky to make it through uninjured though but am certainly banged up today. The entire right side of my body is sore AF. Was going to run this morning but will do 45 mins on the bike trainer tonight instead and then run on the weekend. Fucking netball  :pissed:

Edit- It's funny though, even though it's a supposedly social game of netball I love that kind of competition and it just makes me want to be fitter and stronger and be able to beat him even worse next time I play. Love it.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 20, 2017, 10:33:43 pm
Played netball last night. A heap of running and jumping which was nice to get some higher intensity work in. The guy I played on (a complete C U Next Tuesday) wasn't handling losing well though and ended up running across my path twice tripping me up and sending me to the floor. We ended up beating them by 20 goals so it was a good win. Lucky to make it through uninjured though but am certainly banged up today. The entire right side of my body is sore AF. Was going to run this morning but will do 45 mins on the bike trainer tonight instead and then run on the weekend. Fucking netball  :pissed:

Edit- It's funny though, even though it's a supposedly social game of netball I love that kind of competition and it just makes me want to be fitter and stronger and be able to beat him even worse next time I play. Love it.

hah. social game of netball sounds serious. be careful man!

related: i can't believe i've gotten "contact" in a few races lately .. just in spots where I shouldn't be receiving any contact. the last race was definitely deliberate. it's just odd. really hope no one gets dirty with me. FWIW, I did joke once about "full contact running", like combat while running - that'd be nuts. Kind of like roller derby, but running.
Title: Re: Two Hands Two Feet
Post by: Coges on December 21, 2017, 06:07:07 pm
Played netball last night. A heap of running and jumping which was nice to get some higher intensity work in. The guy I played on (a complete C U Next Tuesday) wasn't handling losing well though and ended up running across my path twice tripping me up and sending me to the floor. We ended up beating them by 20 goals so it was a good win. Lucky to make it through uninjured though but am certainly banged up today. The entire right side of my body is sore AF. Was going to run this morning but will do 45 mins on the bike trainer tonight instead and then run on the weekend. Fucking netball  :pissed:

Edit- It's funny though, even though it's a supposedly social game of netball I love that kind of competition and it just makes me want to be fitter and stronger and be able to beat him even worse next time I play. Love it.

hah. social game of netball sounds serious. be careful man!

related: i can't believe i've gotten "contact" in a few races lately .. just in spots where I shouldn't be receiving any contact. the last race was definitely deliberate. it's just odd. really hope no one gets dirty with me. FWIW, I did joke once about "full contact running", like combat while running - that'd be nuts. Kind of like roller derby, but running.

Yeah social is the dangerous part. When you play against normal players they understand the game and the risks so much better.

Haha that's so dodgy but at the same time doesn't surprise me at all. People get dirty when they think they're going to lose.
Title: Re: Two Hands Two Feet
Post by: Coges on December 21, 2017, 06:09:32 pm
21/12/17
LISS 40 mins


40 mins on bike trainer. Aside from the obvious discomfort of riding the bike as I don't have proper bike shorts yet this was actually pretty easy. Going at 90rpm cadence and no burning in legs at all and not out of breath. Feeling good.
Title: Re: Two Hands Two Feet
Post by: Coges on December 22, 2017, 07:50:59 pm
22/12/17
Missed training today. Double session tomorrow. Weights and long run (long for me anyway)

23/12/17
Strength Session 85%


Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 72.5 x 5, 5, 5

Neutral Grip Chins-
bw x 6, 5, 6, 5

Deadlift-
70 x 5, 100 x 5, 5

Not the easiest day and not the hardest. At times squatting 85 feels a lot more difficult that it should and at other times it feels a lot easier. I've never trained before with this much cardio so no doubt there's a lot in that. I'm also squatting 3x per week which is not usual for me as well. After Feb I may drop it back to twice a week to leave the legs fresher for running and cycling. Going to be interesting squatting 95 next week which in theory should be easy again but I'll be running 10k or so today so that has to be factored in as well. Will get the old knee sleeves out again for squatting from now on given the amount of other work I'm doing and will run the oly shoes for the next cycle.

Diet has been ok for the last month or so. Probably a 6.5/10 and even though I've added a little bodyfat I am definitely bigger overall. Not going to make any grandiose changes but just tweak on a daily basis and gradually get cleaner and cleaner. Post xmas and new years will no doubt help too. 
Title: Re: Two Hands Two Feet
Post by: Coges on December 23, 2017, 03:50:10 pm
21/12/17
LISS 60 mins

11km in 59:28 @5:24/km  :personal-record:

Pretty happy with that run. Longest I've ever ran and the first time ever doing 10k. I stopped for probably 10s of the entire thing to check distances and walked for less than 1 min as well. The first 45 mins was easy too. Hips started to get sore the last few and I could definitely feel where I haven't been stretching the last few weeks. Still working on running form. Sometimes I run forefoot, other times it's midfoot. 

What's amazing to me (which shouldn't be but still is) is how I'm getting better at running by...wait for it...running haha. The first 20 minutes were a breeze when I would normally be bent out of shape. It's quite the feeling to be running like it's nothing and I'm not that far away from the guy who couldn't which makes the comparison all the more real. I had a moment about 16 minutes in when I checked my distance and was surprised that I'd only been running for that long but didn't care as it was easy. Kind of like how squatting your bodyweight or 100kgs becomes easy after a while. Feels pretty good. 
Title: Re: Two Hands Two Feet
Post by: adarqui on December 23, 2017, 04:58:12 pm
21/12/17
LISS 60 mins

11km in 59:28 @5:24/km  :personal-record:

Pretty happy with that run. Longest I've ever ran and the first time ever doing 10k. I stopped for probably 10s of the entire thing to check distances and walked for less than 1 min as well. The first 45 mins was easy too. Hips started to get sore the last few and I could definitely feel where I haven't been stretching the last few weeks. Still working on running form. Sometimes I run forefoot, other times it's midfoot. 

What's amazing to me (which shouldn't be but still is) is how I'm getting better at running by...wait for it...running haha. The first 20 minutes were a breeze when I would normally be bent out of shape. It's quite the feeling to be running like it's nothing and I'm not that far away from the guy who couldn't which makes the comparison all the more real. I had a moment about 16 minutes in when I checked my distance and was surprised that I'd only been running for that long but didn't care as it was easy. Kind of like how squatting your bodyweight or 100kgs becomes easy after a while. Feels pretty good.

great stuff man! pretty dope that you already hit your longest run ever. You really need to make the wife jealous. There's a husband/wife combo around here that dominates masters (and overall) running races.. It's pretty impressive. They both just "learned" running at a later age, and have become really good at it. Wife is 19:XX-20:XX 5k's, husband is 16:XX-17:XX 5k's and sub5 in mile races for 10 straight years now (think he's 45). Saw a post from him today, he congratulated her on her third place overall win, and she thanked him for all the motivation. hah. #CouplesRunGoals

yea, it's just like anything else, when your "hard" becomes "easy", it's a great feeling .. and a great moment when you realize it.

as for form changes, just try not to force them, unless it's overstriding: that's the only thing you should really prevent from happening, and they'd be an excessive heel strike out in front, breaking force, easy to notice. So ya, just let it happen.
Title: Re: Two Hands Two Feet
Post by: Coges on December 31, 2017, 05:55:10 pm
21/12/17
LISS 60 mins

11km in 59:28 @5:24/km  :personal-record:

Pretty happy with that run. Longest I've ever ran and the first time ever doing 10k. I stopped for probably 10s of the entire thing to check distances and walked for less than 1 min as well. The first 45 mins was easy too. Hips started to get sore the last few and I could definitely feel where I haven't been stretching the last few weeks. Still working on running form. Sometimes I run forefoot, other times it's midfoot. 

What's amazing to me (which shouldn't be but still is) is how I'm getting better at running by...wait for it...running haha. The first 20 minutes were a breeze when I would normally be bent out of shape. It's quite the feeling to be running like it's nothing and I'm not that far away from the guy who couldn't which makes the comparison all the more real. I had a moment about 16 minutes in when I checked my distance and was surprised that I'd only been running for that long but didn't care as it was easy. Kind of like how squatting your bodyweight or 100kgs becomes easy after a while. Feels pretty good.

great stuff man! pretty dope that you already hit your longest run ever. You really need to make the wife jealous. There's a husband/wife combo around here that dominates masters (and overall) running races.. It's pretty impressive. They both just "learned" running at a later age, and have become really good at it. Wife is 19:XX-20:XX 5k's, husband is 16:XX-17:XX 5k's and sub5 in mile races for 10 straight years now (think he's 45). Saw a post from him today, he congratulated her on her third place overall win, and she thanked him for all the motivation. hah. #CouplesRunGoals

yea, it's just like anything else, when your "hard" becomes "easy", it's a great feeling .. and a great moment when you realize it.

as for form changes, just try not to force them, unless it's overstriding: that's the only thing you should really prevent from happening, and they'd be an excessive heel strike out in front, breaking force, easy to notice. So ya, just let it happen.

Haha there's that part of me that wants to make my wife and all her running friends jealous. And I intend to do just that  :ninja:
She has the running/cycling/triathlon group of friends and that's her thing so I'll be happy to it by myself and make them jealous by proxy. I don't think the two worlds will collide though. Kind of how you are treated differently around a certain group of friends and have almost a separate personality. I do know most of them and they're good people though. Would love to do a couple of events with her though.

Good point on the form. So far it's been when I notice fatigue in certain areas it seems to change a bit to compensate but luckily I'm not overstriding yet.   
Title: Re: Two Hands Two Feet
Post by: Coges on December 31, 2017, 06:04:16 pm
Took the entire last week off. Didn't intend it that way but it just happened. Was meant to be my 95% week but I didn't feel that my body was up to it with all the celebrations going on. Back and hips were sore and I figured I'd take that as a rest week instead of this week. No biggie.

Started the next cycle- training maxes are up by 5kg except bench which I've left the same.

31/12/17
Strength session 70%


Warm up- ido's squat protocol, HF stretches, calf stretches, dynamic leg swings

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
12.5 DBs for 10 - bench wasn't free to begin with
60 x 5, 5, 5

NG pull up
bw x 5, 5, 5, 5

Dips-
bw x 7, 7

Cable Rows-
130lbs x 10, 10

Plank x 30s x 2
Back ext iso x 30s x 2 +10kgs

KB Swings- 24kg x 100 (20 rep sets with 1 min rest)

Stretching

Almost had a maxent moment. I had already planned to use my oly shoes and knee sleeves for this cycle. Show up to squat and there's some big dudes around me throwing some decent weight around. Two guys squatting 140 for reps like it's nothing in bare feet and I almost went with them given how little I was squatting. In the end I figured who cares and did it how I was going to do it anyway. Had the sleeves on around my shins but didn't end up using them as the knees felt pretty good anyway.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 31, 2017, 11:11:09 pm
Took the entire last week off. Didn't intend it that way but it just happened. Was meant to be my 95% week but I didn't feel that my body was up to it with all the celebrations going on. Back and hips were sore and I figured I'd take that as a rest week instead of this week. No biggie.

Started the next cycle- training maxes are up by 5kg except bench which I've left the same.

31/12/17
Strength session 70%


Warm up- ido's squat protocol, HF stretches, calf stretches, dynamic leg swings

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
12.5 DBs for 10 - bench wasn't free to begin with
60 x 5, 5, 5

NG pull up
bw x 5, 5, 5, 5

Dips-
bw x 7, 7

Cable Rows-
130lbs x 10, 10

Plank x 30s x 2
Back ext iso x 30s x 2 +10kgs

KB Swings- 24kg x 100 (20 rep sets with 1 min rest)

Stretching

Almost had a maxent moment. I had already planned to use my oly shoes and knee sleeves for this cycle. Show up to squat and there's some big dudes around me throwing some decent weight around. Two guys squatting 140 for reps like it's nothing in bare feet and I almost went with them given how little I was squatting. In the end I figured who cares and did it how I was going to do it anyway. Had the sleeves on around my shins but didn't end up using them as the knees felt pretty good anyway.

hah nice. stickToThePlan, well 50% considering the knee sleeves :ninja: but ya,

sH*t think I forgot to hit post.
Title: Re: Two Hands Two Feet
Post by: Coges on January 01, 2018, 12:11:22 am
Took the entire last week off. Didn't intend it that way but it just happened. Was meant to be my 95% week but I didn't feel that my body was up to it with all the celebrations going on. Back and hips were sore and I figured I'd take that as a rest week instead of this week. No biggie.

Started the next cycle- training maxes are up by 5kg except bench which I've left the same.

31/12/17
Strength session 70%


Warm up- ido's squat protocol, HF stretches, calf stretches, dynamic leg swings

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
12.5 DBs for 10 - bench wasn't free to begin with
60 x 5, 5, 5

NG pull up
bw x 5, 5, 5, 5

Dips-
bw x 7, 7

Cable Rows-
130lbs x 10, 10

Plank x 30s x 2
Back ext iso x 30s x 2 +10kgs

KB Swings- 24kg x 100 (20 rep sets with 1 min rest)

Stretching

Almost had a maxent moment. I had already planned to use my oly shoes and knee sleeves for this cycle. Show up to squat and there's some big dudes around me throwing some decent weight around. Two guys squatting 140 for reps like it's nothing in bare feet and I almost went with them given how little I was squatting. In the end I figured who cares and did it how I was going to do it anyway. Had the sleeves on around my shins but didn't end up using them as the knees felt pretty good anyway.

hah nice. stickToThePlan, well 50% considering the knee sleeves :ninja: but ya,

sH*t think I forgot to hit post.

Why is it so hard to stick to the damn plan haha. I do it all the time though. 
Title: Re: Two Hands Two Feet
Post by: Coges on January 02, 2018, 05:30:38 pm
02/01/18
Strength session 70%


AM
Warm up- ido's squat protocol, HF stretches, calf stretches, dynamic leg swings

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5- squats felt totally on point today. sounds ridiculous saying that when it's only 75 but they felt good nonetheless

Bench-
bar x 10, 40 x 5, 60 x 5, 5, 5

NG pull up
bw x 7, 6, 5

Light circuit of cable face pulls, tri pushdowns and bicep curls

Jefferson curls- 2x10 @8kg

Hamstrings are sore AF from the KB swings on Sunday.

PM
went for a 4k hike around sky high with the fam. Turned into a pack march for me carrying my 25kg daughter for most of the way.

Started loading creatine again on the weekend. Haven't used it for ages. Was 91kg on Sunday and am now 94  :o #demcreatinegains
Title: Re: Two Hands Two Feet
Post by: Coges on January 03, 2018, 04:05:43 pm
03/01/18
Cardio

30 min run. 5k.

Went for a run with my wife and the dog. We were going to do an hour but the pup is only 9 months old so is limited to probably 5-6k and we hit up an old aqueduct. It was meant to be fairly flat aside from the massive hill at the start which got me breathing hard and then running at 5:10 pace which is a little above my comfort zone. I ended up walking parts. Have put a fair bit of activity into the legs this week and I'm definitely feeling it. Also sprained my ankle stepping on one of those foot measuring devices in a sports shop the other day and that's still bugging me too. Was tired at the end of the run but once we were finished it didn't even feel like I'd run so I suppose that's a good thing. 
Title: Re: Two Hands Two Feet
Post by: Coges on January 04, 2018, 12:54:53 am
04/01/18
Strength session 70%


Warm up- mowed the lawn and cleaned up some of the garage

Squat-
bar x 5, 60 x 3, 75 x 5, 5, 5- again squats felt on point. breathing was solid which worked beautifully

Bench-
bar x 5, 40 x 3, 60 x 5, 5, 5

Deadlift-
60 x 5, 95 x 5

Left wrist is giving me the complete shits. I think it's the neutral grip pull ups. Not sure. Will go back to normal pull ups or chins and see if it helps.
Title: Re: Two Hands Two Feet
Post by: Coges on January 05, 2018, 06:15:14 pm
05/01/18
Cardio Rest


Ended up spending the day out with the family and missed my training sesh. On a good note I picked up about $400 worth of cycling kit off a guy for free. Got some knicks, a jersey, two pairs of arm warmers and some socks. Guy had a ton of cycling gear he was getting rid of most of which hadn't been worn. Really nice dude and he was all about giving back so he was offering most of it for free or for very little.

06/01/18
Fasted Cardio


30 min bike trainer
2.8k run off the bike at 5:45 pace

Drank and ate way too much last night so I'm surprised I even trained but wasn't surprised by the result. Legs felt super heavy and fatigued on the bike even though it was so short. Went out way too quick on the run too 4 min pace and died in the arse. Slightly disappointing but still glad I did something.
Title: Re: Two Hands Two Feet
Post by: Coges on January 07, 2018, 03:36:44 am
07/01/18
Rest


Knees and ankles are feeling a little beat up so took an extra day of rest. Thinking of dropping the lifting days to two to give more freedom for more running. Will go another week or two on the current set up to see if it's going to work and go from there.
Title: Re: Two Hands Two Feet
Post by: Coges on January 07, 2018, 03:30:12 pm
08/01/18
Strength session 80%


Warm up- lots of banded shoulder work, banded ankle dorsiflexion, HF stretches

Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5- Knee sleeves in use today. Felt a huge difference. Also back tightness coming back which I seem to forget every now and then. 2nd set felt super easy. 

Bench-
bar x 10, 40 x 3, 60 x 1, 67.5 x 5, 5, 5

Pull Ups- did 3 reps between all sets of squats and bench today. 
11 x 3

Dips-
bw x 8, 6

Cable Rows-
68 x 10, 10

Done. Ran out of time for core and stretching. Will stretch later and will try to get some core work in as well.
Title: Re: Two Hands Two Feet
Post by: Coges on January 09, 2018, 06:13:50 am
I'm calling an audible on my program. Moving to two days of lifting per week with all the other shit I'm trying to do. Sleep, work, kids, food, etc is all over the place being school holidays so I think I need the extra recovery. I feel like I'm not too far off but squatting 3x per week along with running and riding is taking it's toll.

Weights and bike Monday and Thursday, Running and swimming Tuesday and Friday. May throw in some extra sessions if I feel up to it but will definitely add in yoga on Wed and Sun and maybe a strength endurance circuit too.

09/01/18
Cardio


Run
5.7k in 33m @ 5:54/km

Swim
500m (2 x 50m and the rest 25's)
1 x 25m sprint at the end in a tick under 14s

Swimming if pretty fucking cool. I'm not bad but have so much technique to work on. If you get the arms right it feels like you're flying. Definitely want to do more of this.
Title: Re: Two Hands Two Feet
Post by: Coges on January 12, 2018, 03:15:32 am
11/01/18
Strength session 80%


Warm up- none. 36 degrees did that for me.

Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5- Knee sleeves and oly shoes. Squats were super easy and fast. . 

Bench-
bar x 10, 40 x 3, 60 x 1, 67.5 x 5, 5, 5

Deadlift
60 x 10, 90 x 3, 115 x 5, 5- Deads were easy but hard at the same time. Easy on the legs and back and hard on the grip.
Title: Re: Two Hands Two Feet
Post by: Coges on January 12, 2018, 03:23:56 am
I'm calling an audible on my program. Moving to two days of lifting per week with all the other shit I'm trying to do. Sleep, work, kids, food, etc is all over the place being school holidays so I think I need the extra recovery. I feel like I'm not too far off but squatting 3x per weeki along with running and riding is taking it's toll.

I may have gone a bit early with this one. Did a mirror check for the first time in a while and I'm definitely far bigger in the upper body in spite of all the "cardio" I've been doing. This is the first time in forever (Cue Anna and Elsa) that this is happening so I want to ride it. I'm going to double down on my recovery and sleep efforts and may try and take in some extra food to help. Have only lifted twice this week and will run and ride tomorrow and then back to weights 3x next week.
Title: Re: Two Hands Two Feet
Post by: Coges on January 13, 2018, 05:25:31 am
13/01/18
Cardio


8.05k run in 46.29 @ 5:44/km pace

First k was dry, the next 6 were in the pooring rain and the last one was dry. Was an experience that's for sure. Little bit of left calf and right ankle soreness but otherwise a good run. 
Title: Re: Two Hands Two Feet
Post by: Coges on January 14, 2018, 02:59:21 pm
15/01/18
AM Strength session 90%


Warm up- banded ankle dorsiflexion, hip flexor stretches, band pull aparts, lat and pec stretches

Squat-
bar x 10, 60 x 5, 80 x 3, 95 x 3, 3, 10- Knee sleeves and oly shoes. Squats were fast today. Program called for 3x3 but I had a lot more on the last set. 10 felt ok and may have gotten another 4-5 if I had really pushed it.

Bench-
bar x 10, 40 x 3, 60 x 1, 75 x 3, 3, 3- Good progress here. Still not my best lift ever but form is getting better which I feel is my main demon.

Chins-
bw x 5, +5kg x 3, 3, 3

Stretches- HF & Pancake

*Edit- Nice to see that my patience is paying off. I've been questioning what I am doing and the pace at which I'm going but to be able to run 8k and two days later squat 95 for 10 is really pleasing. I am very interested to see where this approach gets me in the next 6-12 months provided I can be patient enough.

PM- Bike

Hopped on the trainer for what I wanted to be a light 40 min sesh. Got 20 in and was getting some serious pain above the left patella. Bike fit is too small. Need to raise the seat some more and get a higher stem put in. That should do me for now.
Title: Re: Two Hands Two Feet
Post by: Coges on January 15, 2018, 08:34:25 pm
16/01/18
Cardio


AM
Swim-
462m (33m pool) in 15m total including rest breaks. Trying to work on technique and get comfortable with breathing. Getting a massive lat and tricep pump from swimming though. It's sick.

PM
1k warm up- Max effort sprints- 2 x 400m with 4 min rest, 2 x 300 with 4 min rest- 400m cool down
Man I haven't sprinted in ages. Was meant to do 600m efforts x 6 but just didn't have that much in me. It's ok though. Will build to that over the next few weeks.
Title: Re: Two Hands Two Feet
Post by: Coges on January 19, 2018, 05:02:30 pm
17/01/08
REST

Calves haven't recovered from the track on Tuesday. Incredibly sore. I don't think anything is strained but just serious doms that I'm not used to there. I remember I did this before by doing sprints on the treadmill at the gym in minimalist shoes and couldn't walk for a week. Mental note to use my normal running shoes till I'm a bit more accustomed.

18/01/18
PM Strength Session 90%


It's hot AF here again. Didn't make it to the gym in the AM so I'm thankful for the home gym

Limited Warm Up

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 5, 3, 3- forgot number of reps I was supposed to do on first set so just did 5

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3- felt strongish

Pull Ups-
bw x 5, 5, 5

Done.

19/01/18
Went to the Aus open tennis in 43 degree heat. Luckily we had marque passes but still it was incredibly hot. Walked a ton too which idk if good or bad in that heat. The tennis we watched was near on the most boring sport I've ever seen. No intensity or emotion but I imagine they were just trying to make it through in the heat which was reported as 69 degrees on court. That's 156 fahrenheit for our American friends. 
Title: Re: Two Hands Two Feet
Post by: adarqui on January 19, 2018, 05:05:04 pm
17/01/08
REST

Calves haven't recovered from the track on Tuesday. Incredibly sore. I don't think anything is strained but just serious doms that I'm not used to there. I remember I did this before by doing sprints on the treadmill at the gym in minimalist shoes and couldn't walk for a week. Mental note to use my normal running shoes till I'm a bit more accustomed.

damn! ya i know that feeling .. it absolutely sucks.

too much too soon and potentially too intense shoes like you said. always ease into that stuff better, can really crush you if you don't.

Quote
18/01/18
PM Strength Session 90%


It's hot AF here again. Didn't make it to the gym in the AM so I'm thankful for the home gym

Limited Warm Up

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 5, 3, 3- forgot number of reps I was supposed to do on first set so just did 5

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3- felt strongish

Pull Ups-
bw x 5, 5, 5

Done.

19/01/18
Went to the Aus open tennis in 43 degree heat. Luckily we had marque passes but still it was incredibly hot. Walked a ton too which idk if good or bad in that heat. The tennis we watched was near on the most boring sport I've ever seen. No intensity or emotion but I imagine they were just trying to make it through in the heat which was reported as 69 degrees on court. That's 156 fahrenheit for our American friends.

whoa

ya i watched a few matches and players were really hurting .. monfils had to go back to the training room, looked like he was about to pass out.

that's crazy hot. nuts.
Title: Re: Two Hands Two Feet
Post by: Coges on January 19, 2018, 09:44:43 pm
17/01/08
REST

Calves haven't recovered from the track on Tuesday. Incredibly sore. I don't think anything is strained but just serious doms that I'm not used to there. I remember I did this before by doing sprints on the treadmill at the gym in minimalist shoes and couldn't walk for a week. Mental note to use my normal running shoes till I'm a bit more accustomed.

damn! ya i know that feeling .. it absolutely sucks.

too much too soon and potentially too intense shoes like you said. always ease into that stuff better, can really crush you if you don't.

Quote
18/01/18
PM Strength Session 90%


It's hot AF here again. Didn't make it to the gym in the AM so I'm thankful for the home gym

Limited Warm Up

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 5, 3, 3- forgot number of reps I was supposed to do on first set so just did 5

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3- felt strongish

Pull Ups-
bw x 5, 5, 5

Done.

19/01/18
Went to the Aus open tennis in 43 degree heat. Luckily we had marque passes but still it was incredibly hot. Walked a ton too which idk if good or bad in that heat. The tennis we watched was near on the most boring sport I've ever seen. No intensity or emotion but I imagine they were just trying to make it through in the heat which was reported as 69 degrees on court. That's 156 fahrenheit for our American friends.

whoa

ya i watched a few matches and players were really hurting .. monfils had to go back to the training room, looked like he was about to pass out.

that's crazy hot. nuts.

Yeah you could see their souls being destroyed out there. Makes me appreciate what they do that much more seeing the perseverance to push through in those conditions.
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2018, 03:31:15 am
20/01/18
PM Strength Session 90%


Warm up was getting loose, some HF stretches and some bottom squat position work

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 3, 3, 3

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3

Deadlift (double overhand)-
60 x 5, 80 x 3, 100 x 1, 130 x 3, 3- Don't really know how I got to 130 as 90% yet as I was meant to be taking it a little easier but I'm here now so I'll deal with it.

Light stretches to finish.

Title: Re: Two Hands Two Feet
Post by: Coges on January 21, 2018, 06:08:46 pm
21/01/18
Cardio


Managed to fit a quick swim in. 300m in 5 x 50m and 2 x 25m. Need to get more time in the pool and get the total distance up around the 1k mark.

Calves still haven't properly recovered. They're not strained but still sore. I'm also waking up with really sore ankles and feet too. The heat isn't helping but it also might be time for me to look at Glucosamine or Chondroitin or something like that.
Title: Re: Two Hands Two Feet
Post by: Coges on January 22, 2018, 06:19:02 am
22/01/18
Strength Session 75%


Squat- bar x 10, 60 x 5, 80 x 5, 5, 5

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Pull Ups-
No go. Serious left forearm soreness just at the elbow.

Body not quite falling apart but not sure I'm on the right track. Left elbow and shoulders are bugging me. Calves and feet are a constant source of irritation. I definitely into pursuing triathlons and I'm due to get back to Hapkido this or next week. It really goes hand in hand as having a good level of cardio is important for martial arts. I am contemplating dropping barbell squats altogether and going with BSS and deadlifts only for a while. No doubt I've got some imbalances in the legs and this could help. Also, less overall stress on the legs for recovery purposes. Want to add more hamstring/glute focused work too as my quads always take over. Need to take into consideration doing strength work on the bike as well which is all quads for me as well. Maybe zercher or front squats too. Less overall stress on the body. Upper body I'm not sure. I think flat bench is making my shoulders worse. Incline bench or OHP plus dips might be the issue. Was reading a quote by Lance Armstrong's trainer (yes I'm not Lance and PEDs and all that) about their goals for him. I'm paraphrasing here but: Leg strength of a powerlifter, core strength of a gymnast and the upper body size of a 12 year old girl or something to that effect. It's an interesting way to think of an athlete. Almost like an Arnold type approach of being completely objective about your body. Anyway, that's a nice wall of text. Just getting some thoughts out. The point is just to keep training till I figure it out.
Title: Re: Two Hands Two Feet
Post by: Coges on January 22, 2018, 06:25:23 pm
23/01/18
Cardio day


bw- 92.2
Sleep- 7 hours (at least 6 of good quality)

Run to come later
Didn't get time to run. Easy 30 min bike trainer instead.
Title: Re: Two Hands Two Feet
Post by: Coges on January 23, 2018, 09:47:13 pm
24/01/18
AM Cardio


bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

Warm up- KB goblet squats and swings, banded shoulder work

Squat- bar x 10, 60 x 3, 85 x 5, 5, 5

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Bent Row- 40 x 15, 15

Title: Re: Two Hands Two Feet
Post by: adarqui on January 24, 2018, 11:40:23 am
24/01/18
AM Cardio


bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

I like LISS (sloth lyfe), for just some general base building etc. But, I also think if someone is using that exclusively, they still need some strides thrown in, could be at the end of a workout, or on a separate day etc.. Just something to get those muscles firing faster, even if it's just a short 50-100m submax.

2cents.
Title: Re: Two Hands Two Feet
Post by: Coges on January 24, 2018, 03:42:30 pm
24/01/18
AM Cardio


bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

I like LISS (sloth lyfe), for just some general base building etc. But, I also think if someone is using that exclusively, they still need some strides thrown in, could be at the end of a workout, or on a separate day etc.. Just something to get those muscles firing faster, even if it's just a short 50-100m submax.

2cents.

Agree with you. Maybe 10% of my running will be faster. Strides/Fartlek/intervals or something like that. Want to avoid the track type workouts for the moment though.

*Edit- The run I did yesterday was at a super easy pace. Going to get an HR strap for my Garmin so I can track it more accurately but I would think I will be running similar and longer distances at 5 min pace at the same level of effort within a couple of months. That's the goal anyway.
Title: Re: Two Hands Two Feet
Post by: Coges on January 26, 2018, 06:07:05 am
25/01/18
AM Cardio


40 mins on bike trainer. Easy ride keeping HR around and below 138.

PM- Hapkido

First class since before hurting hand in August last year. 2 hours in 30+ degree heat. Was awesome. Body pulled through really well too. We got through some fast paced techniques which are hard on the shoulders and wrists and I came out pretty damn well. Sore but well.

26/01/18
Strength session 75%


Didn't really want to train after training last night but forced myself to get something done.

Mild warm up

Squats- bar x 10, 60 x 3, 85 x 5

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Deadlift- 60 x 5, 90 x 3, 110 x 5

Circuit of curls, banded tricep pushdown and front plate shoulder raise.

Felt pretty good to finish. Only did one set of squats though but I'm running for an hour tomorrow so wanted to go conservative.
Title: Re: Two Hands Two Feet
Post by: Coges on January 27, 2018, 06:47:55 am
27/01/18
Cardio


Did the MAF (Maximum Aerobic Function) test today as a starting point for some lower HR training. My MAF is 138 so I needed to run 5k with my HR as close to that level as possible. Not a great day for it today as it was 33 degrees with huge 90+% humidity but still got it done. As you can see from the link below I started at 6:30 pace and the last km was at 8:48 pace. To be fair to myself my HR was around 120 after walking a couple of laps of the track given the heat but at least it's a starting point. Will do this once a month to retest where I'm at and make sure I'm improving.

https://www.strava.com/activities/1377287978.
Title: Re: Two Hands Two Feet
Post by: vag on January 29, 2018, 03:25:26 am
This MAF concept is interesting. According to the 180 formula i should be training around 142bpm instead of 155-160 that i am currently. Might use that, i like the consistent quantifiable tracking and the 'progressive overloading' concept. Thanks for sharing!
Title: Re: Two Hands Two Feet
Post by: Coges on January 29, 2018, 03:45:39 am
This MAF concept is interesting. According to the 180 formula i should be training around 142bpm instead of 155-160 that i am currently. Might use that, i like the consistent quantifiable tracking and the 'progressive overloading' concept. Thanks for sharing!

No probs. I like that it's repeatable as well. One of the other things that I'm taking out of it is running for time as opposed to distance. Especially if you're adhering to a specific heart rate.
Title: Re: Two Hands Two Feet
Post by: Coges on January 31, 2018, 06:05:48 pm
Have missed a few days this week. Heat over the weekend just fucked me. Not only that it was repeatedly 35-40 during the day but that for a few nights in a row it didn't get below 25-30. That and working a few nights this week haven't helped.

31/01/18
Cardio

Filled in for my brother in laws netball team again. Played Goal Attack and did a fair bit of running. Good for a run but a frustrating game nonetheless.

01/02/2018- 5am
Strength Session 85%


Decent warm up- 5 min walking, Hip flexor, lat and pec stretches, offset KB squat

Squats-
bar x 10, 60 x 5, 80 x 1, 90 x ,5 5

Bench-
bar x 10, 40 x 5, 60 x 3, 72.5 x 5, 5

Cable Rows-
140lbs x 10, 10

Feel like I've been phoning it in lately. I turned up this morning which was great but there wasn't a lot of effort put into training. It was fucking early and I was sore from last night's game but they're pretty poor excuses. I seem to be getting ok results but my last 3-4 weeks have been like this. Part of me thinks I'm just not excited with the training I've set myself and the other part of me tells myself to suck it up and come better prepared - better sleep, better nutrition, etc. I'm onto 95% week next week and then testing after that. Will definitely complete those two weeks and then may change it up as I alluded to in a previous post.
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2018, 08:16:48 pm
03/02/18
Cardio

Run time. Wanted to run for 30 mins at 138 HR. Stupidly ran my watch for the entire session including my 10 min warm up and 10 min cool down so any data I got was useless. The entire thing listed at 7:55 pace or something like that which included about 15 minutes of walking. Will separate them out next time.

Plan for runs going forward is 2 x 20-40 min runs during the week and a 60-90 min run on the weekend. Cycling will be a couple of longer sessions and swimming will be 2-3 x 30 mins if I can make it to the pool that often.
Title: Re: Two Hands Two Feet
Post by: Coges on February 05, 2018, 12:37:32 am
05/02/18

Lunchtime- Cardio


4.09km @ 7:19min/km.

Fucking hard to keep my HR at or under 138. Especially in the heat. The good side of that is there's plenty of room for improvement. The first k is around 6:30 pace and it deteriorates from there. Figuring there should be some steady improvement in the next 4-6 weeks. Well, I'm hoping anyway.

PM- Strength Session- 95%

Quickish warm up

Squat- bar x 10, 60 x 4, 80 x 2, 100 x 3, 3, 3 (oly shoes and knee sleeves)

Bench- bar x 10, 40 x 5, 60 x 3, 80 x 3, 3, 3

Pull Ups- bw x 5, 5, 5

Squats felt so good. Had more in me both for weight and reps. It's pleasing and I feel like I'm back near my old level where I could be squatting 130-140 within a month or so if I wanted to. I get to test next week so will get a good idea of exactly where I am. Hoping for a 130 single.

I'm also going back to training weights in the PM. The results are just so much better that way. Not only do I feel stronger but I feel like I'm less likely to hurt myself that way too. Will do all my cardio in the AM or at lunch during the week and then whenever on the weekend.
Title: Re: Two Hands Two Feet
Post by: Coges on February 06, 2018, 06:09:00 am
06/02/18

Missed a bike trainer session this morning.

Hapkido class tonight. Was pretty warm so easily warmed up. Worked a lot of technique so not a hugely physical class but still great to be back into it.
Title: Re: Two Hands Two Feet
Post by: Coges on February 07, 2018, 05:49:26 pm
07/02/18
Strength Session 95%


Was meant to have another session at the same weights and sets as Monday. Was super warm and I was filling in for my brother in laws netball team an hour or so later so decided to do some singles.

Squat-
bar x 10, 60 x 3, 80 x 1, 100 x 1, 110 x 1, 120 x 1, 130 x 1

Bench-
bar x 10, 40 x 5, 60 x 1, 80 x 1, 85 x 1, 90 x 1, 95 x 1 (equal PR)

Squats weren't too bad tonight. 130 wasn't a grinder either so that's positive but 110 and 120 were much nicer and smoother. Haven't squatted that heavy in a considerable amount of time. Bench was interesting. On the video it looks so easy which it wasn't. I was meant to test my maxes next week which I still will do. Will then take a week off and start again.

Potential stupid comment alert: What I'm doing now really seems to be working really well but I feel like I need to change it up. Elbows are taking a beating from benching 3x per week. Upper body is also lagging in size due to the lack of overall volume I'm doing. Also, it's pretty stale doing the same thing each and every time I step into the gym. There are things I need to be working on that probably deserve my attention more than what I'm currently doing.

Cardio

Played 40 mins of netball. Fitness is so much better than what it was and I cruised through this game no problems. Also, part of me loves playing netball because they rarely see people jump so even the most mediocre jumps like mine are super impressive to them. Even had one of the other team comment about how "huge" I was which is certainly not the case haha.
Title: Re: Two Hands Two Feet
Post by: Coges on February 11, 2018, 06:03:55 pm
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 12, 2018, 12:05:35 am
i've been surfing exactly once, last summer, and can confirm the "pure bliss" feeling from the one or maaaybe two times i managed to really stand up and ride a wave for a little bit. also that shit is absolutely exhausting and i was super dehydrated afterward.

w/r/t wanting to mix it up, only thing in there that suggest you might want to try something different is "elbows taking a beating." otherwise if you're making progress, keep riding it out until that slows down. if you're worried about your elbows then yeah, maybe try something else. my $0.02 on the matter.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 12, 2018, 10:42:47 am
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

good stuff!!

Quote
Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.

that was sick to see that surfing data.

the closest thing i've ever done to surfing, is skim boarding.. hah. too wimpy for the ocean.

pretty cool that you could catch a bunch of waves after ~2 years off.
Title: Re: Two Hands Two Feet
Post by: Coges on February 12, 2018, 05:36:36 pm
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

good stuff!!

Quote
Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.

that was sick to see that surfing data.

the closest thing i've ever done to surfing, is skim boarding.. hah. too wimpy for the ocean.

pretty cool that you could catch a bunch of waves after ~2 years off.

Yeah it's pretty cool data to have. Kind of looks like I just ran around in the shallows for 45 mins tho haha.

Man I'm too wimpy for skim boarding. Tried it a few times when I was younger and face planted way too many times. It's one of the benefits of getting fitter though is to be able to get around in the surf without too much hassle. I didn't have to battle too much but it's still nice to not be struggling for breath after a hard paddle out.

I was using an 8"1 board so pretty easy to get up on. I have other boards but half the fun of surfing is actually catching waves.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 12, 2018, 07:37:51 pm
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

good stuff!!

Quote
Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.

that was sick to see that surfing data.

the closest thing i've ever done to surfing, is skim boarding.. hah. too wimpy for the ocean.

pretty cool that you could catch a bunch of waves after ~2 years off.

Yeah it's pretty cool data to have. Kind of looks like I just ran around in the shallows for 45 mins tho haha.

ya it does!! I had that thought, LMFAO!

Quote
Man I'm too wimpy for skim boarding. Tried it a few times when I was younger and face planted way too many times.

haha. ya it's rough. only thing you have to worry about other than face planting or falling backwards, is jelly fish washing up. no sharks and such tho, so I enjoyed it. :D

Quote
It's one of the benefits of getting fitter though is to be able to get around in the surf without too much hassle. I didn't have to battle too much but it's still nice to not be struggling for breath after a hard paddle out.

I was using an 8"1 board so pretty easy to get up on. I have other boards but half the fun of surfing is actually catching waves.

ah nice!
Title: Re: Two Hands Two Feet
Post by: Coges on February 14, 2018, 02:52:58 am
Had a complete ego driven fail yesterday. Body felt a bit banged up my surf on the weekend which is usually the way when I haven't done it for a while. Lower back, hips, adductors, etc. All felt like crap. Add to that a few poor nights sleep and it wasn't a great recipe. I had planned to test my deadlift max yesterday and even though I felt like crap I went ahead with the plan anyway. Worked up to a 130 single which moved pretty damn quickly. Decided to jump to 150 switching to mixed grip for the first time in forever too. Got it about 3" off the ground twice and bailed. Left hip immediately let me know it was angry and I was kicking myself. Feels better today but still overall feel like crap. Too much coffee and not enough sleep probably not helping. Playing netball again tonight and will get back into it tomorrow.

On a brighter note, I've had 2 beers since Feb 22 and they were both in Australia day which was the 26th. No other alcohol either. While I'm not going completely off it I will save it more for special occasions and the like. No more drinking at home just for the sake of it.
Title: Re: Two Hands Two Feet
Post by: Coges on February 14, 2018, 10:43:29 pm
15/02/18

Lunchtime run - 23:45

4.11km @ 5:46m/km

No HR strap today. Went a little harder than I wanted to initially and then just let myself run the remainder of it. Pushed a little too hard in certain areas and felt it on the back end. Slightly disappointing but what are you going to do.
Title: Re: Two Hands Two Feet
Post by: Coges on February 15, 2018, 05:41:10 pm
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.
Title: Re: Two Hands Two Feet
Post by: LBSS on February 16, 2018, 04:27:39 am
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2018, 10:49:42 pm
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track. 
Title: Re: Two Hands Two Feet
Post by: LBSS on February 19, 2018, 12:39:48 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?
Title: Re: Two Hands Two Feet
Post by: Coges on February 19, 2018, 02:23:16 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.
Title: Re: Two Hands Two Feet
Post by: Coges on February 20, 2018, 09:03:00 pm
20/02/18

Decided to go for a run. Stupidly also ate a sausage followed by come lime and coconut cake with coconut yoghurt on it. Needless to say the run was cut short at about the 3k mark.
Title: Re: Two Hands Two Feet
Post by: Coges on February 21, 2018, 12:49:37 am
21/02/18

No training today yet. Work has been super busy but might get a bike trainer session in. Did hop on the scales mid afternoon to see 89kgs which is a nice surprise. First time under 90 in a while. 85 is still the long term goal so not too far away now.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 23, 2018, 05:17:32 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote
Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track. 

 :ibsquatting: :ibrunning: :wowthatwasnutswtf:

awesome.
Title: Re: Two Hands Two Feet
Post by: Coges on February 25, 2018, 02:44:36 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote
Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track. 

 :ibsquatting: :ibrunning: :wowthatwasnutswtf:

awesome.

Haha she'd probably be fine with you following her. It would probably be good for her to start a log though. Maybe...
Title: Re: Two Hands Two Feet
Post by: Coges on February 25, 2018, 02:55:43 am
24/02/18

40 min bike trainer- bike computer wasn't working. Just rode for 40 mins and stayed under 135 HR which is pretty easy to do on the bike. Some tightness and in the left knee but I know this is just getting used to the positioning.

25/02/18

AM-
Morning run- 6km in 40:37 @ 6:46/km pace with average HR of 133. Had some serious early spikes in my HR with it getting up over 170 during my warm up. Weird. Stopped for 30s and did some breathing and it was fine after that.

PM-

Hip stretches, glute bridge, thoracic bridge

10 min
Crow stand - 3 x 5-10s
Glute Bridge- 3 x 10

15 min
Tuck Pull Through - 5 x 5 (progression for l-sit to handstand)
Deadlift- bar x 5, 60 x 5, 80 x 5, 90 x 5
Seated floor leg lift - 3 x 10s (compression exercise for l/v-sit)

10 min
Tuck front lever - 3 x 10s
Airborne Squat - 3 x 3 each leg
Thoracic bridge - 3 x 3 each side

Cool down- glass of wine
Title: Re: Two Hands Two Feet
Post by: Coges on February 25, 2018, 10:09:17 pm
26/02/2018

Lunchtime

500m swim. This was harder than expected. 33m pool which is stupid to begin with but just plain hard. Haven't swum in ages so I'm hoping that was the reason.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 27, 2018, 08:43:33 pm
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote
Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track. 

 :ibsquatting: :ibrunning: :wowthatwasnutswtf:

awesome.

Haha she'd probably be fine with you following her.

hah nice, ya she seems cool. i mean you guys & some others are always cracking on each other, in comments. lul.

Quote
It would probably be good for her to start a log though. Maybe...

i dno, logging is hard.. it's an archaic but beautiful process. i'm sure she's capable of it, seems very dedicated.

also related to that, Kipchoge claims to have some ~14+ year training journal.. man i'd love to see that. I'd literally convert it to a thread on here, manually, if I had access. 8|
Title: Re: Two Hands Two Feet
Post by: Coges on February 27, 2018, 09:14:57 pm
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote
Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track. 

 :ibsquatting: :ibrunning: :wowthatwasnutswtf:

awesome.

Haha she'd probably be fine with you following her.

hah nice, ya she seems cool. i mean you guys & some others are always cracking on each other, in comments. lul.

Quote
It would probably be good for her to start a log though. Maybe...

i dno, logging is hard.. it's an archaic but beautiful process. i'm sure she's capable of it, seems very dedicated.

also related to that, Kipchoge claims to have some ~14+ year training journal.. man i'd love to see that. I'd literally convert it to a thread on here, manually, if I had access. 8|

Yeah you're right. Logging is a beautiful thing. I love that most high level self trained guys/gals will all have logs dating way back. Not that I'm high level but I have logs in one form or another dating back at least the last 10+ years.

Man that would be sweet with Kipchoge. Would make for an interesting read.
Title: Re: Two Hands Two Feet
Post by: Coges on February 28, 2018, 08:31:03 pm
28/02/18

Lunchtime:
Run- 4.03km in 30:53 @7:39/km
Average HR of 137. Still sticking with the MAF method and trying to keep the HR at or around 138. It was all over the place with this run and given the last 2k had some decent hills I never got to recover and get a consistent pace in. Probably won't run that way again for this period of my base building as it was just so interrupted and while I understand it's the training effect that I'm after it's also frustrating to have to slow, walk and stop so much. Also had a decent headache for the remainder of the afternoon from this.

PM:
Weights-
5 mins: crow stand practice and glute bridge
15 mins: Tuck pull through, deadlift and HF stretch

Got 10 mins into the 2nd circuit and called it quits. The headache spiked and it just wasn't worth it with proceeding. Showered and spent 30mins with the lacrosse ball and foam roller.
Title: Re: Two Hands Two Feet
Post by: Coges on March 03, 2018, 07:33:43 pm
03/03/18

Hip stretches, glute bridge, thoracic bridge

5 min
Crow stand - 3 x 10s

15 min
Tuck Pull Through - 5 x 5 (progression for l-sit to handstand)
Deadlift- bar x 5, 60 x 5, 80 x 5, 90 x 5
Thoracic bridge

10 min
Tuck front lever - 2 x 10s
Airborne Squat - 2 x 5 each leg

Have a bit of "golfers elbow" at the moment in the left arm. I'm attributing it to all the pull ups and benching I did late last year and early this year after coming off the hand injury where I wasn't using my right hand for any heavy lifting. Going to rest it a little, avoid movements that hurt it and get some good soft tissue work in there. See how that goes.
Title: Re: Two Hands Two Feet
Post by: Coges on March 04, 2018, 05:48:57 pm
04/03/2018

Arvo Run-

6.55km in in 45:14 @ 6:54/km. Average HR of 136.

Pace getting better at the HR. I also noticed I'm getting better at maintaining a similar pace and not letting the HR jump all over the place. Kept telling myself to be patient and trust the process as I ran.
Title: Re: Two Hands Two Feet
Post by: adarqui on March 04, 2018, 08:08:11 pm
03/03/18

Hip stretches, glute bridge, thoracic bridge

5 min
Crow stand - 3 x 10s

15 min
Tuck Pull Through - 5 x 5 (progression for l-sit to handstand)
Deadlift- bar x 5, 60 x 5, 80 x 5, 90 x 5
Thoracic bridge

10 min
Tuck front lever - 2 x 10s
Airborne Squat - 2 x 5 each leg

Have a bit of "golfers elbow" at the moment in the left arm. I'm attributing it to all the pull ups and benching I did late last year and early this year after coming off the hand injury where I wasn't using my right hand for any heavy lifting. Going to rest it a little, avoid movements that hurt it and get some good soft tissue work in there. See how that goes.

ah damn that sucks!

ya def avoid anything that aggravates it .. elbow issues can take forever to heal if we keep aggravating it. My tennis elbow injury sucked so bad, running actually helped it hah.

04/03/2018

Arvo Run-

6.55km in in 45:14 @ 6:54/km. Average HR of 136.

Pace getting better at the HR. I also noticed I'm getting better at maintaining a similar pace and not letting the HR jump all over the place. Kept telling myself to be patient and trust the process as I ran.

nice!

ya trying to get yourself to relax is important. it seems i 'laugh' alot now when i'm getting wrecked, or find myself not relaxing .. it's like a 'lol calm the fu*k down' laugh. seems to help. :D I was laughing up the hill on saturday.. hah.

good stuff tho, progressing.
Title: Re: Two Hands Two Feet
Post by: Coges on March 04, 2018, 09:24:40 pm
03/03/18

Hip stretches, glute bridge, thoracic bridge

5 min
Crow stand - 3 x 10s

15 min
Tuck Pull Through - 5 x 5 (progression for l-sit to handstand)
Deadlift- bar x 5, 60 x 5, 80 x 5, 90 x 5
Thoracic bridge

10 min
Tuck front lever - 2 x 10s
Airborne Squat - 2 x 5 each leg

Have a bit of "golfers elbow" at the moment in the left arm. I'm attributing it to all the pull ups and benching I did late last year and early this year after coming off the hand injury where I wasn't using my right hand for any heavy lifting. Going to rest it a little, avoid movements that hurt it and get some good soft tissue work in there. See how that goes.

ah damn that sucks!

ya def avoid anything that aggravates it .. elbow issues can take forever to heal if we keep aggravating it. My tennis elbow injury sucked so bad, running actually helped it hah.

04/03/2018

Arvo Run-

6.55km in in 45:14 @ 6:54/km. Average HR of 136.

Pace getting better at the HR. I also noticed I'm getting better at maintaining a similar pace and not letting the HR jump all over the place. Kept telling myself to be patient and trust the process as I ran.

nice!

ya trying to get yourself to relax is important. it seems i 'laugh' alot now when i'm getting wrecked, or find myself not relaxing .. it's like a 'lol calm the fu*k down' laugh. seems to help. :D I was laughing up the hill on saturday.. hah.

good stuff tho, progressing.

From what I've read a few guys had success with deadlifting for the elbow. Weird but that's what I'm doing now so hope it helps. The pain isn't huge but tender to the touch so I'm just being careful.

Yeah I was imagining ice running through my body as I ran yesterday. Was actually pretty cool (pun intended) and seemed to have a positive effect on my HR.
Title: Re: Two Hands Two Feet
Post by: Coges on March 06, 2018, 08:35:17 pm
05/03/2018

25 min lunchtime bike trainer session. Some right hip/lower back complaints and phone calls kept me from going longer. 

Spent 30 mins at night with the lacrosse ball and some pancake series stretches

06/03/2018


4.18km @ 6.55/km pace - 28:57 total time
The first 2k of this is pretty much uphill which isn't doing anything for my numbers haha
Another 30 mins with the lacrosse ball and stretching. Still getting some pain in back/hip/lat but it's getting less frequent

07/03/2018


Lunchtime swim- 650m total- 400m easy, 4x25 hard efforts, 50m cooldown

Swimming is getting noticeably better. The pool was busy AF today otherwise I could have kept going at the easy pace. Next time out am aiming for 1k even of total distance however I need to get there. 

Weights and stretching to come tonight. 
Title: Re: Two Hands Two Feet
Post by: LBSS on March 07, 2018, 01:44:38 am
how long did that swim take you?
Title: Re: Two Hands Two Feet
Post by: Coges on March 07, 2018, 05:47:57 pm
how long did that swim take you?

First 400m was 50m in 1m with 1m rest = 16mins
The 25m efforts were at 20s per effort with 20s rest = 2:40
Cooldown 50m didn't time.

I had a glimpse into my fitness in the pool though. I slowed myself down for the first 400m and it was a huge difference. I would normally do 25m in 24s or so as a natural pace. Slowed that to 30s which is a huge difference. Had the pool not been so busy I probably could have done them closer together. I was swimming with 3 other people in my lane. Good practice for sighting though.

I am aiming to swim 2-3 times a week with 1-2 sessions like the one above and building in volume and at least 1 session just seeing how far I can go without stopping. Need to be able to swim 750m for my upcoming tri. 
Title: Re: Two Hands Two Feet
Post by: LBSS on March 07, 2018, 10:22:42 pm
cool, thanks. i've never been a swimmer so no idea what the training is like, but i periodically think about triathlons as a thing i could get into in the future so curious.
Title: Re: Two Hands Two Feet
Post by: Coges on March 08, 2018, 12:27:19 am
cool, thanks. i've never been a swimmer so no idea what the training is like, but i periodically think about triathlons as a thing i could get into in the future so curious.

I'm a shit swimmer. Not actually that bad. I have good form and can swim quite fast but cannot do it for any extended period of time. It's great though and I love the idea of getting better at swimming.
Title: Re: Two Hands Two Feet
Post by: vag on March 08, 2018, 04:59:08 am
I was an awesome swimmer back in the day. From all the sports i've done, i think the only one i was gifted was swimming. Kept winning all the races too, and with that attitude before starting that 'no way i'm not winning, i am the best by far'. Unfortunately (or not) my parents cut me off early, we had a close relative that was Olympic level and his parents said that it requires too much time and effort and there is no actual reward. Whatever!
Anyway, one really cool workout for distance swimming that i got from a coach once was this: Start every new 50m every minute. If you want to do a WR 25s and then rest 35s , it is fine. If you want to do it in 59s and rest 1s it is also fine. But every minute you must start your next 50m. Something like EMOTM? lol That also helped a lot to not lose track of the distance covered, there were no fitness trackers back then, but with this method you know that you will be doing 500m every 10 minutes. Also allows you to AREG, make it 'LISS' or "HIIT' or fartlek or whatever. Really loved that workout style.
2c.
Title: Re: Two Hands Two Feet
Post by: Coges on March 08, 2018, 07:15:24 pm
I was an awesome swimmer back in the day. From all the sports i've done, i think the only one i was gifted was swimming. Kept winning all the races too, and with that attitude before starting that 'no way i'm not winning, i am the best by far'. Unfortunately (or not) my parents cut me off early, we had a close relative that was Olympic level and his parents said that it requires too much time and effort and there is no actual reward. Whatever!
Anyway, one really cool workout for distance swimming that i got from a coach once was this: Start every new 50m every minute. If you want to do a WR 25s and then rest 35s , it is fine. If you want to do it in 59s and rest 1s it is also fine. But every minute you must start your next 50m. Something like EMOTM? lol That also helped a lot to not lose track of the distance covered, there were no fitness trackers back then, but with this method you know that you will be doing 500m every 10 minutes. Also allows you to AREG, make it 'LISS' or "HIIT' or fartlek or whatever. Really loved that workout style.
2c.

Man that's a shame you got cut off. I would hate to be a swim parent given the hours the swimmers do but still being good can lead you to all kinds of places.

Good idea on the swim workout. I was swimming 50m in 1m the other day though so that might be a bit advanced for me so far. I like that idea of going on the minute. Might do that with some 25s and work up from there.

*Edit- I'm changing my gym today and will have access to a pool any day I want to now so will be able to get much more swimming in. As much as I liked my old gym and it has a ton of cool shit I never actually used any of it.
Title: Re: Two Hands Two Feet
Post by: Coges on March 18, 2018, 07:24:51 pm
Did train last week but didn't get around to posting.

Tuesday-
AM- legs session - BSS & nordic curl plus some skipping and stretching
PM- 30 mins bike trainer

Wednesday-
AM- Swim- 500m - breathing patterns are still an issue here
PM- 40m MAF run - 5.4k (struggled in the heat- didn't realise it but it ended up at 30 degrees and I was coming in off very little water)

That was it for the week. Work and weddings got in the way.
Title: Re: Two Hands Two Feet
Post by: Coges on March 18, 2018, 11:48:21 pm
19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR. Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.
Title: Re: Two Hands Two Feet
Post by: adarqui on March 19, 2018, 11:02:09 am
19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR.

ah damn nice. so that's what that was.. I didn't really get the "intervals sort of" title, but now it makes sense.

Quote
Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.

i had the opposite thing happen to me at that 5k a few weeks ago .. started out decent, looked at my watch like 200m in, said 6:30 pace, I was like wtf? So I picked it up a little, then check it again 400m in or so and it said 5:20. then I laughed. that's also the power of the mental game too.. that 6:30 was probably 5:30, i either misread it or it wasn't settled yet.. nevertheless, I thought I was going 6:30 pace. hah.
Title: Re: Two Hands Two Feet
Post by: Coges on March 19, 2018, 06:52:45 pm
19/03/18

Lunch run-
Wanted to do a straight 5k with no regard for HR.

ah damn nice. so that's what that was.. I didn't really get the "intervals sort of" title, but now it makes sense.

Quote
Was aiming to start at 5-5.30 pace and progressively get faster. Watch took ages to pick up my pace properly. After about 900m it showed I was running at 4:30/km. Way faster than I had intended. Ended up running that pace for the first 1.8k and then doing some 400 on 100 off type intervals.

i had the opposite thing happen to me at that 5k a few weeks ago .. started out decent, looked at my watch like 200m in, said 6:30 pace, I was like wtf? So I picked it up a little, then check it again 400m in or so and it said 5:20. then I laughed. that's also the power of the mental game too.. that 6:30 was probably 5:30, i either misread it or it wasn't settled yet.. nevertheless, I thought I was going 6:30 pace. hah.

Damn watches. I was going to run for time and just ignore it but my "natural" pace is way too quick for my current ability so I thought I'd better look. My natural pace is almost basketball game pace lol.
Title: Re: Two Hands Two Feet
Post by: Coges on March 19, 2018, 07:01:16 pm
20/03/18

Morning swim-
only managed 500m. Felt dead and I know why. A while ago (6-8 weeks) I thought I'd give low carb high fat a go. The main reason being that if I go all in on triathlons I don't want to be one of these high sugar types. There's no real performance upside but more from a health perspective. Anyway I've been halfheartedly doing it and obviously that's not working. I want to commit to this at some stage to see how I adapt but for now I'm going back to carbs. After the swim this morning I looked at my food tracker and I'd had 60-80 grams of carbs each of the last two days. No wonder I felt like rubbish. Anyway, up with the carbs again and will see how I go.
Title: Re: Two Hands Two Feet
Post by: Coges on March 25, 2018, 09:29:28 pm
21/03/18

Lunch run- 4.21k @ 6:43/km

PM- filled in for the netball team again. Great fun and frustrating as hell at the same time that it's not as physical as basketball. I really miss that contact.

22/03/18

PM- 90 min hapkido class. Lots to work on. Like, lots. This is kind of cool that I have heaps I can do. Now just to do it.

23/3/18 - 25/3/18

Triple threat for me. Food poisoning, virus and an eye infection. Had a soy latte before hapkido and it left me feeling a bit dodgy. Still trained but felt the full effects the next day. Also woke up with a full runny nose and headache and an eye that couldn't open. What a joy eh. No training till recovered.
Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2018, 06:19:02 pm
26/03/2018

Snuck a quick workout in. 

Ido squat routine, Yuri band sequence

Circuit-
Shrimp squat x 10, 10, 10
Ring Push Up x 8, 8, 8
Inverted Row x 10, 10, 10

Side splits isometrics, long front lunge stretches (HF focus and hamstring focus)

Title: Re: Two Hands Two Feet
Post by: Coges on March 27, 2018, 06:19:01 pm
27/03/2018

Lunch Run- 4.2k in 23:48 @ 5:36/km

PM Workout

Ido squat routine, yuri band shoulder routine, wrists

Handstand practice x 5 mins

Circuit 1-
Deadlift- bar x 10, 60 x 5, 90 x 5, 110 x 3
Ring Wide Push Up- bw x 5, 5, 5, 5
Tuck L-sit- 10s x 4

Circuit 2-
Tuck Front Lever- 8s, 8s, 5s
Straight arm palms up lateral raise- 2.5kgs x 10, 10, 10
Back Bridge- 10s x 3

Weighted thoracic extension- 2.5kg x 60s
Title: Re: Two Hands Two Feet
Post by: Coges on March 28, 2018, 06:16:47 pm
28/03/18

35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.
Title: Re: Two Hands Two Feet
Post by: adarqui on March 28, 2018, 08:40:10 pm
28/03/18

35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.

picturing that is kind of weird. lol!!
Title: Re: Two Hands Two Feet
Post by: Coges on April 02, 2018, 07:41:33 pm
28/03/18

35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.

picturing that is kind of weird. lol!!

It's funny to think that you can sit there and watch someone cry for half an hour and not do anything about it but that's the beauty of parenting haha.
Title: Re: Two Hands Two Feet
Post by: Coges on April 02, 2018, 07:49:57 pm
29/03/18

90 mins hapkido class. Not as intensive as usual which was ok. I had dead legs anyway so that was a good thing.

Rested Good Friday, Easter Saturday and Sunday. No particular reason outside of being lazy and enjoying Easter eggs.

02/04/18


Warm Up-
yuri shoulder routine, ido squat routine, banded scap push ups, banded pull aparts, pec stretch, hanging scap retractions

Ring Push Up- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8

Dips- bw x 5, 5, 5
Scap Pull Ups- bw x 8, 8, 8

Deadlifts- bar x 8, 60 x 5, 90 x 3, 110 x 5

Stretching- long lunge hip flexor & hamstring, adductor & piriformis

03/04/2018

Swim- 500m
Title: Re: Two Hands Two Feet
Post by: Coges on April 04, 2018, 01:11:48 am
04/04/18

Warm Up-
yuri shoulder routine, ido squat routine, banded scap push ups, banded pull aparts, pec stretch,

Wide Ring Push Up- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8

Nordic curl (beginner progression)- bw x 5, 5, 5
Bulgarian Split Squat- bw x 5, +20kg x 5, +40kg x 5

Dips- bw x 5, 5, 5
Scap Pull Ups- bw x 8, 8, 8

Stretching- weighted tailor pose, long lunge and pancake
Title: Re: Two Hands Two Feet
Post by: Coges on April 08, 2018, 09:29:33 pm
05/04/18

Run-
3.1k in 15:51 @ 5:17/km

06/04/18

15 min ride outdoors followed by 1k off the bike

400m relaxed swim

07/04/18

Rest

08/04/18

Mini triathlon. Heaps of fun. Lots of uncomfortable moments. Especially in the swim.
Could have gone harder on bike and run but that's all good. 

Edit- Me coming out of a swim I had no business being in haha

Title: Re: Two Hands Two Feet
Post by: adarqui on April 09, 2018, 03:16:01 pm
05/04/18

Run-
3.1k in 15:51 @ 5:17/km

06/04/18

15 min ride outdoors followed by 1k off the bike

400m relaxed swim

07/04/18

Rest

08/04/18

Mini triathlon. Heaps of fun. Lots of uncomfortable moments. Especially in the swim.
Could have gone harder on bike and run but that's all good.

pretty cool man. :highfive:

should post that photo in here, it's dope.

 :ibrunning: :ibcycling: :ibswimming: <-- need swimming gif/icon
Title: Re: Two Hands Two Feet
Post by: Coges on April 10, 2018, 07:01:34 pm
05/04/18

Run-
3.1k in 15:51 @ 5:17/km

06/04/18

15 min ride outdoors followed by 1k off the bike

400m relaxed swim

07/04/18

Rest

08/04/18

Mini triathlon. Heaps of fun. Lots of uncomfortable moments. Especially in the swim.
Could have gone harder on bike and run but that's all good.

pretty cool man. :highfive:

should post that photo in here, it's dope.

 :ibrunning: :ibcycling: :ibswimming: <-- need swimming gif/icon

Thanks man. Fixed.
Title: Re: Two Hands Two Feet
Post by: Coges on April 12, 2018, 10:46:14 pm
Have been battling a cold the last couple of weeks and decided to take a few days off earlier this week to help get over it. Pretty much all good now.

11/04/18

Played mixed netball. This looks to be a semi permanent thing now. Will likely play every week unless work interferes. It's a less physical game than I'd like to be playing but it's social with my wife and some friends to it is what it is. I end up playing in defence and do plenty of jumps which I don't do anywhere else so there's that.

12/04/18


90 mins hapkido class. Both instructors were crook so I ended up taking the class. This was great as I didn't end up doing as much work but also sucked as I didn't end up doing as much work.

13/04/18

Finally back in the gym.

Warm Up-
5 min rower
pec and lat stretches

Ring Push Ups- bw x 8, 8, 8
Inverted Row- bw x 8, 8, 8
Calf Stretch x 60s between sets

Dips- bw x 5, 5, 5
Scap Pull Ups x 8, 8, 8

Split stance good morning- dowel x 10, 10
J Curl- 10kg x 10, 10

Cuban rotations- dowel x 10, 10
Banded scap pull downs x 10, 10

Stretching- HF & lunge hamstring, piriformis, pec & lat
Title: Re: Two Hands Two Feet
Post by: Coges on April 16, 2018, 01:48:51 am
14/04/18

Trained hapkido. Was a great 2 hour session till the last 2 minutes. We had been doing full contact sparring for about 20 mins rotating 4 mins on 2 mins off. We almost stopped then decided on one last round. Me vs a mate who's a 4th Dan hapkido and BJJ purple belt and in general just a lot better than me. Was going well and trading punches and kicks. I'm about 8" taller so keeping him at bay with my length. I land a left hook and step back in to follow it up. He spins for a elbow which I completely misjudged and which cracks me right on the nose. Long story short, idk if it's broken or not but it has all the hallmark symptoms. Bled all day Saturday and I now have the bruising under both eyes. Pain was only ever a 2/10 though which was ok. Kind of derailed my training for the rest of the weekend but that's ok. Will take another day or two and then back into it.
Title: Re: Two Hands Two Feet
Post by: LBSS on April 16, 2018, 02:24:46 am
i broke my nose when i was five. sucked. have fun healing up and scaring little kids with the raccoon eyes while you do.
Title: Re: Two Hands Two Feet
Post by: vag on April 16, 2018, 06:26:55 am
Ouch! heal fast...  :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on April 16, 2018, 07:59:45 pm
i broke my nose when i was five. sucked. have fun healing up and scaring little kids with the raccoon eyes while you do.

Yeah people are giving me weird looks wherever I go haha. Part of me wants to play it up lol.
Title: Re: Two Hands Two Feet
Post by: Coges on April 16, 2018, 07:59:57 pm
Ouch! heal fast...  :highfive:

Thanks mate.
Title: Re: Two Hands Two Feet
Post by: Coges on April 29, 2018, 09:14:08 pm
Saw my physio this morning. Elbow tendinosis (golfers elbow). It was pretty junky in there and felt horrible but she thinks I'm only a few weeks off it being resolved. Thank god.

I've done literally nothing since the broken. Lucky I walk the dog 1-2 times a day so I'm staying fairly lean. Really need to get off my arse and get back to training. I can run, swim, stretch, etc. So plenty to do while I get the elbow sorted.
Title: Re: Two Hands Two Feet
Post by: Coges on May 06, 2018, 09:44:18 pm
05/05/18

First gym sesh back in 3 weeks.

Warm Up-
Banded pull aparts and pull downs, yuri shoulder sequence, ido squat sequence

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 1
I had hamstring and adductor cramps on both the 80kg set and the 100kg single. Had planned on more reps and the strength was definitely there but the cramp feelings were bizarre and threw me off. Didn't want to fail these either. I'm assuming it was the extreme inactivity I have experienced over the last three weeks combined with the less than ideal diet that took me down that path. Let's hope next time will be different. 

Did some trap 3 raises and cuban rotations between sets. Finished off with some hip flexor, and adductor stretches.

07/05/18


Physio again on elbow. It's definitely improving but there are some adhesions along the ulnar which are likely related to the shoulder and scap issues I have had in the past. This is the number 1 priority in the next few weeks.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 07, 2018, 10:58:21 pm
damn! so you definitely broke it?

i got punched in the nose with the palm once, bled like crazy too but luckily it didn't break.

#contactSports :ninja:

also that really sucks about the elbow tendinitis. that made me stop playing tennis. it got so bad i just stopped completely and never went back. took forever to heal. running actually helped it alot i think. tennis really f'd me up come to think of it: hip reinjured, hand/knuckle tendinitis, elbow tendinitis.

damn heal up man!!
Title: Re: Two Hands Two Feet
Post by: Coges on May 08, 2018, 12:19:56 am
damn! so you definitely broke it?

i got punched in the nose with the palm once, bled like crazy too but luckily it didn't break.

#contactSports :ninja:

also that really sucks about the elbow tendinitis. that made me stop playing tennis. it got so bad i just stopped completely and never went back. took forever to heal. running actually helped it alot i think. tennis really f'd me up come to think of it: hip reinjured, hand/knuckle tendinitis, elbow tendinitis.

damn heal up man!!

Thanks.

I never got scans but heard a crack when I got hit and had all the hallmarks of the broken nose. It's still healing now.

Yeah the elbow is a shit one. I ignored it for quite a while and was just too lazy about it. Just need to be consistent with my efforts to rehab and I'll be fine. If I can get the scap and shoulder strong that will make a huge difference too.
Title: Re: Two Hands Two Feet
Post by: Coges on May 13, 2018, 08:47:42 pm
10/05/18

Upper body sesh

Warm up- shoulder and scap stuff

Push Ups- 3x8
Inverted Rows- 3x8

1 arm DB floor press- 2x10 @ 16kg
Single Arm cable pull down- 2x10 @ 25kg

DB Bicep curls- 2x8 @ 10kgs
Tricep Push down- 2x8 @ 25kgs

Stretching

11/05/18

Went for a swim. Got 100m in and my left shoulder was giving me hell. Decided to call it and sit in the steam room for 10 mins before going home.

Did get one of those bodypod scans before my swim. It gave me 9.6% bf which is a bit generous but when I look at things I basically have no fat on my body except for some around my midsection so overall it's probably lower than I would usually think. It actually makes me reconsider my consistent attempts to cut fat and have a lower cal intake. I might be best to eat above maintenance for a while and just see how things go from there.

12/05/18

Legs

Warm Up- ido squat, HF and calf stretches

Squat- bar x 10, 60 x 5, 80 x 3, 100 x 3, 90 x 5, 5

Shrimp Squat- bw x 5, 5
SL elevated glute bridge- bw x 5, 5

3 position Calf Stretch- 45s each position each leg

Jefferson curl- 2 x 10 @10kg with 10s hold on last rep

Title: Re: Two Hands Two Feet
Post by: Coges on May 21, 2018, 01:36:57 am
Seems like I should have more activity in my log but I think it's correct. I've just been lazy.

21/05/18

Lunch Run- 3.67km @ 6:49/km

First run in 6 weeks which kinda shocked me. Oh well. Back into it now.
Title: Re: Two Hands Two Feet
Post by: Coges on May 22, 2018, 10:23:50 pm
22/05/18

Upper Body

Warm Up- scap activation and shoulder warm up,

Push Ups- bw x 8, 8, 8
Inverted Rows- bw x 8, 8, 8

Chins- bw x 4, 4, 4
Dips- bw x 5, 5, 5

Lat pull down and cable crossover- just to get some more blood pumping

Stretching- long lunge HF and ham, tailor pose- 7kg for 3x10 with 30-60s holds, adductor stretch

First time doing chins in ages and I believe a lot of my forearm and shoulder problems are within reach of being solved. I have subconsciously always had a slack grip when doing anything. Maybe except deadlifting. Really focused on the grip and that lat activation and the difference was enormous. Seriously significant. Pretty excited by that and hope that it can propel me forward.
Title: Re: Two Hands Two Feet
Post by: Coges on May 23, 2018, 08:14:44 pm
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).
Title: Re: Two Hands Two Feet
Post by: adarqui on May 23, 2018, 11:11:18 pm
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

damn nice. :ibjumping:
Title: Re: Two Hands Two Feet
Post by: Coges on May 23, 2018, 11:32:00 pm
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

damn nice. :ibjumping:

Thanks mate. It got me wondering again how high I can push this. Would love to get elbow to ring which would sit around 38".
Title: Re: Two Hands Two Feet
Post by: adarqui on May 23, 2018, 11:38:56 pm
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

damn nice. :ibjumping:

Thanks mate. It got me wondering again how high I can push this. Would love to get elbow to ring which would sit around 38".

np!

that'd be nutty. if you want it, get after it! if you're already at wrist to rim with infrequent jumping/training, that's a great starting point. i'd be motivated as hell too :D i'm probably fingertips. :D

no reason you can't do some of the other speed/run stuff as well, in some amount (if you want that too). overall fitness improvements are important.
Title: Re: Two Hands Two Feet
Post by: maxent on May 23, 2018, 11:46:03 pm
I like doing shooting practice on netball hoops cos they're smaller so your shot needs to be more exact to score. On that vein i like mixing it up using a bigger ball, smaller ball, heavier, lighter, etc, just to keep the body from getting too comfortable b/c in a game you will have to deal with different circumstances (fatigue, defense etc) so being able to adjust smoothly on the fly is a good skill to develop. i shoot 70% from FT in training so caveat emptor.
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 12:04:30 am
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

damn nice. :ibjumping:

Thanks mate. It got me wondering again how high I can push this. Would love to get elbow to ring which would sit around 38".

np!

that'd be nutty. if you want it, get after it! if you're already at wrist to rim with infrequent jumping/training, that's a great starting point. i'd be motivated as hell too :D i'm probably fingertips. :D

no reason you can't do some of the other speed/run stuff as well, in some amount (if you want that too). overall fitness improvements are important.

That's what I thought. Squat and DL are almost non existent at the moment and I rarely jump. I was pleasantly surprised too. I tried two feet which was probably 22-23" at best.

Exactly. I'm training for the sprint triathlons next summer which is max 5k run so don't plan on doing too much volume. Like you were saying in Vag's log the other day about 80-90% slow work and smaller amounts of speed work.
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 12:05:38 am
I like doing shooting practice on netball hoops cos they're smaller so your shot needs to be more exact to score. On that vein i like mixing it up using a bigger ball, smaller ball, heavier, lighter, etc, just to keep the body from getting too comfortable b/c in a game you will have to deal with different circumstances (fatigue, defense etc) so being able to adjust smoothly on the fly is a good skill to develop. i shoot 70% from FT in training so caveat emptor.

Man netball hoops suck. So much harder. It was a hell of a lot easier to dunk though as the ball is way smaller and heaps lighter.

I still have thoughts in the back of my mind about getting the jump up and making a return to playing ball just to get some in game dunks. Old dreams die hard.
Title: Re: Two Hands Two Feet
Post by: maxent on May 24, 2018, 12:10:05 am
I still have thoughts in the back of my mind about getting the jump up and making a return to playing ball just to get some in game dunks. Old dreams die hard.

In game dunks. I dont know what i'd do if i ever got one lol lol. Probably run off the floor and celebrate. The older i get, the slower i get so everything needs to be perfect to setup the conditions for an in-game dunk. It's highly unlikely but if i played on a team where there were 5 good shooters on the floor who can all pass well and the defence wasn't clogging the paint in a 2-3 zone i can see me getting a dunk if i cut and get a good assist. Not sure tho. 
Title: Re: Two Hands Two Feet
Post by: FP on May 24, 2018, 12:11:17 am
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

You can do dunks with a 30" SL jump?? a netball is like a soccer ball, right? i remember we have the same standing reach and i'm maybe an inch short of dunking with 2-hand grip off 1 leg. interesting how both your and adarq's sl jumps didn't drop off without specific training for it. 38" seems kind of a stretch to me, how would you go about doing that?

Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 01:05:50 am
I still have thoughts in the back of my mind about getting the jump up and making a return to playing ball just to get some in game dunks. Old dreams die hard.

In game dunks. I dont know what i'd do if i ever got one lol lol. Probably run off the floor and celebrate. The older i get, the slower i get so everything needs to be perfect to setup the conditions for an in-game dunk. It's highly unlikely but if i played on a team where there were 5 good shooters on the floor who can all pass well and the defence wasn't clogging the paint in a 2-3 zone i can see me getting a dunk if i cut and get a good assist. Not sure tho.

I know right? For me a lot of it is being fit enough to be able to dunk in minute 38 as that's when nearly all my opportunities have come. Also, having a dunk mentality where you don't care if you miss. Or an oop. I've had plenty of times where I had the back cut and guys refused to throw it up. That might be the easiest.

I agree though. I'd probably shut down the game myself and run out of the stadium.
Title: Re: Two Hands Two Feet
Post by: maxent on May 24, 2018, 01:09:31 am
I still have thoughts in the back of my mind about getting the jump up and making a return to playing ball just to get some in game dunks. Old dreams die hard.

In game dunks. I dont know what i'd do if i ever got one lol lol. Probably run off the floor and celebrate. The older i get, the slower i get so everything needs to be perfect to setup the conditions for an in-game dunk. It's highly unlikely but if i played on a team where there were 5 good shooters on the floor who can all pass well and the defence wasn't clogging the paint in a 2-3 zone i can see me getting a dunk if i cut and get a good assist. Not sure tho.

I know right? For me a lot of it is being fit enough to be able to dunk in minute 38 as that's when nearly all my opportunities have come. Also, having a dunk mentality where you don't care if you miss. Or an oop. I've had plenty of times where I had the back cut and guys refused to throw it up. That might be the easiest.

I agree though. I'd probably shut down the game myself and run out of the stadium.

so true about minute 38. lol it's those garbage time minutes where the defence stopping giving af and you have the ball inside but ive hit the rim on those dunks attempts, like 3/3. I put a lot of thought into the right setup for my dunking, in-game, think id have to come off the bench so im fresh and everyone else is not, id have to be at the right place, right time ofc. id have to be not doing rim protection on the other end cos that's exhausting. oop would be sick. sigh.
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 01:18:44 am
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

You can do dunks with a 30" SL jump?? a netball is like a soccer ball, right? i remember we have the same standing reach and i'm maybe an inch short of dunking with 2-hand grip off 1 leg. interesting how both your and adarq's sl jumps didn't drop off without specific training for it. 38" seems kind of a stretch to me, how would you go about doing that?

Yeah I can probably squeeze a dunk in with a 25" jump. Last night I had a heap of room though and the dunks were easy. Netball is same size as soccer ball I think. I would think you get an extra 2-3" easy when going up with one arm as opposed to two. If I dunk with two hands at that VJ it would be a finger tip dunk at best. Can you do it one handed?
It is strange how the drop is much more significant for double leg jumps. Idk why.

My plan = regain strength in squat and deadlift, single leg and double leg jumps (starting out with box and depth), shit ton of core work, lose 3-4kgs

I had a high forearm touch when dunking about 3 years ago. Yes I'm 3 years older but what I was doing back then wasn't that special. There was no peaking program or anything of that sort. I also think my jumping technique is a 5/10 so I can probably get a 2 inches from addressing that on it's own. 
Title: Re: Two Hands Two Feet
Post by: maxent on May 24, 2018, 01:23:26 am
Peaking might get you there. Weight vest seems to work well for that in addition to all the other tricks
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 01:31:41 am
I still have thoughts in the back of my mind about getting the jump up and making a return to playing ball just to get some in game dunks. Old dreams die hard.

In game dunks. I dont know what i'd do if i ever got one lol lol. Probably run off the floor and celebrate. The older i get, the slower i get so everything needs to be perfect to setup the conditions for an in-game dunk. It's highly unlikely but if i played on a team where there were 5 good shooters on the floor who can all pass well and the defence wasn't clogging the paint in a 2-3 zone i can see me getting a dunk if i cut and get a good assist. Not sure tho.

I know right? For me a lot of it is being fit enough to be able to dunk in minute 38 as that's when nearly all my opportunities have come. Also, having a dunk mentality where you don't care if you miss. Or an oop. I've had plenty of times where I had the back cut and guys refused to throw it up. That might be the easiest.

I agree though. I'd probably shut down the game myself and run out of the stadium.

so true about minute 38. lol it's those garbage time minutes where the defence stopping giving af and you have the ball inside but ive hit the rim on those dunks attempts, like 3/3. I put a lot of thought into the right setup for my dunking, in-game, think id have to come off the bench so im fresh and everyone else is not, id have to be at the right place, right time ofc. id have to be not doing rim protection on the other end cos that's exhausting. oop would be sick. sigh.

Yep. That might be the name of my new program. Minute 38 haha.
It's purely a fitness thing for me. I was always just too fatigued. I've hit the rim a few times too.
I just think I need a bigger vert to be able to take advantage of the situation when it arises. The perfect storm so to speak.
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 01:32:00 am
Peaking might get you there. Weight vest seems to work well for that in addition to all the other tricks

I have a weights vest actually. Up to 15kgs. Wouldn't be able to wear it under my suit during the day though haha.
Title: Re: Two Hands Two Feet
Post by: maxent on May 24, 2018, 01:42:14 am
Peaking might get you there. Weight vest seems to work well for that in addition to all the other tricks

I have a weights vest actually. Up to 15kgs. Wouldn't be able to wear it under my suit during the day though haha.

I dont know if i ever got much out of wearing it all day myself but that's how LBSS and toddday used it. I found if i wear it as potentiating during warmups THEN take it off, now suddenly i can jump higher, yes, but what if foudn was my legs/feet move quicker and i could actually do a dunk at game speed (pickup level defence tho).
Title: Re: Two Hands Two Feet
Post by: adarqui on May 24, 2018, 12:57:03 pm
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

You can do dunks with a 30" SL jump?? a netball is like a soccer ball, right? i remember we have the same standing reach and i'm maybe an inch short of dunking with 2-hand grip off 1 leg. interesting how both your and adarq's sl jumps didn't drop off without specific training for it. 38" seems kind of a stretch to me, how would you go about doing that?

for me, probably has to do with all of the SL jumps i've done in my life (via basketball/layups, I was very dedicated from age ~12 to ~22), and how light I am. what's funny though is, my L-SLRVJ is higher now (28 or so probably) without specifically training for it, than when I was say - a high schooler (26 or so), playing basketball every day etc. So I learned & fine tuned those motor patterns back then, but just became stronger later on (during dunk training, and retaining some level of strength afterwards). I think once you teach yourself how to get "very strong" (really pushing your limits), that stuff doesn't just disappear. The mindset/neurological aspect of it remains.

I probably could get to ~30" after a few weeks, maybe ~32" after a few months. 35-37" would take a long time though. Not sure what my L-SLRVJ was at the end of my dunk phase, but it was probably around 37" max, 34-35" avg, which had me landing some solid single leg dunks. Loved the speed aspect of L-SLRVJ, that's why I got addicted to it towards the end. Enjoyed that more than DLRVJ where I felt limited speed-wise.
Title: Re: Two Hands Two Feet
Post by: FP on May 24, 2018, 03:43:38 pm
dunk with 25"?? whaa. i have to get my wrist a few inches over the rim to get a clean dunk, with a 8'2" standing reach that's like a 31"-32" vert to dunk. but then i cant palm the ball and all my bball dunks are 2 handers.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 24, 2018, 06:18:54 pm
took me like 32-33" to dunk properly lmfao. 8' reach. >= 36" was crushing dunks though. 3-4" is enormous when it comes to dunking hah.
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 11:02:36 pm
Peaking might get you there. Weight vest seems to work well for that in addition to all the other tricks

I have a weights vest actually. Up to 15kgs. Wouldn't be able to wear it under my suit during the day though haha.

I dont know if i ever got much out of wearing it all day myself but that's how LBSS and toddday used it. I found if i wear it as potentiating during warmups THEN take it off, now suddenly i can jump higher, yes, but what if foudn was my legs/feet move quicker and i could actually do a dunk at game speed (pickup level defence tho).

Yeah good point. I don't see myself ever just wearing it around but I might do it just prior to jumps to see what effect it has.
Title: Re: Two Hands Two Feet
Post by: maxent on May 24, 2018, 11:15:22 pm
Also they dont seem to agree with me (LBSS et al) but i think it's because they used light weights which need more chronic use to show results. But when i saw the potentiating benefit i was using like a 20kg vest at 75kg. That shit worked like magic for potentiating. I don't really get much if any potentiating benefit from 10kg though :/ Still im not going to get another vest, i went OTT with 20kg last time and it was bad news.
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 11:17:41 pm
dunk with 25"?? whaa. i have to get my wrist a few inches over the rim to get a clean dunk, with a 8'2" standing reach that's like a 31"-32" vert to dunk. but then i cant palm the ball and all my bball dunks are 2 handers.

I've posted this here before but in most of the dunks I'm barely getting to wrist height above the rim. Especially the two hander. The ball I'm using here is heavy AF but is super grippy which made it a lot easier.

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

*Edit- I'm still wearing the same shoes btw  :ninja:
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 11:19:50 pm
Also they dont seem to agree with me (LBSS et al) but i think it's because they used light weights which need more chronic use to show results. But when i saw the potentiating benefit i was using like a 20kg vest at 75kg. That shit worked like magic for potentiating. I don't really get much if any potentiating benefit from 10kg though :/ Still im not going to get another vest, i went OTT with 20kg last time and it was bad news.

I remember the discussion with T0ddday about it. Like I said I might use it as a last resort but most likely not.
Title: Re: Two Hands Two Feet
Post by: Coges on May 24, 2018, 11:22:03 pm
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

You can do dunks with a 30" SL jump?? a netball is like a soccer ball, right? i remember we have the same standing reach and i'm maybe an inch short of dunking with 2-hand grip off 1 leg. interesting how both your and adarq's sl jumps didn't drop off without specific training for it. 38" seems kind of a stretch to me, how would you go about doing that?

for me, probably has to do with all of the SL jumps i've done in my life (via basketball/layups, I was very dedicated from age ~12 to ~22), and how light I am. what's funny though is, my L-SLRVJ is higher now (28 or so probably) without specifically training for it, than when I was say - a high schooler (26 or so), playing basketball every day etc. So I learned & fine tuned those motor patterns back then, but just became stronger later on (during dunk training, and retaining some level of strength afterwards). I think once you teach yourself how to get "very strong" (really pushing your limits), that stuff doesn't just disappear. The mindset/neurological aspect of it remains.

I probably could get to ~30" after a few weeks, maybe ~32" after a few months. 35-37" would take a long time though. Not sure what my L-SLRVJ was at the end of my dunk phase, but it was probably around 37" max, 34-35" avg, which had me landing some solid single leg dunks. Loved the speed aspect of L-SLRVJ, that's why I got addicted to it towards the end. Enjoyed that more than DLRVJ where I felt limited speed-wise.

I think I'm the same. 30+ years of SL jumping for basketball might just have something to do with it.

Haha yes the speed aspect is something I never came to grips with. I still remember Raptor and his insane speed during the approach. If I could get to that without collapsing I'm sure I could add a bit there too.
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2018, 07:28:34 pm
25/05/18

Full Body Session

Usual Warm up

Squats- bar x 10, 60 x 5, 80 x 3, 100 x 1
Ring Push Ups- bw x 5, 5, 5, 5
Inverted Row on rings- bw x 5, 5, 5, 5

Incline DB press- 16 x 10, 10
Prone DB rear delt- 5 x 10, 10
Shrimp Squat- bw x 5, 5
SL Elevated Glute bridge- bw x 10, 10

Tricep push down- 25lbs x 15
Rope cable curl- 15lbs x 15

Quick stretch and done.

26/05/18

Run- 5k @ 6:33/km in 32:46
Title: Re: Two Hands Two Feet
Post by: Coges on May 29, 2018, 10:10:33 pm
29/05/18

Warm Up

Push Up x 10, Ring Push Up x 10, 10, 8
Inverted Row x 10, 10, 12, 12
Shrimp Squat x 5, 5, 5, 5

Deadlift- bar x 10, 60 x 5, 80 x 3, 100 x 3
Klokov Press- 15kg x 10, 10, 10, 10

Hanging (2 hands)- 20s on/20s off x 3

YTWL- 10s on/10s off x 3 each position

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on June 12, 2018, 07:41:52 pm
01/06/18

Warm Up- the usual

Ring PU x 10, 10, 12
Inv Row x 12, 12, 12

NG Chins x 3, 3, 3
Low Cable Flye 9kg x 6, 4.5kg x 10, 10

13/06/18
Wake - 5am
Gym- 5.30
bw- ?

Warm Up- scap and shoulders, wrists

handstand - back to wall x 20s x 3

Ring Pu x 10, 10, 8
Scap pull up x 5, 5, 5

Lat pulldown x 10, 10

Single Arm cable row x 10, 10
Floor press 14kg x 10, 10

Kneeling Ab wheel x 5, 5

Stretching- tailor pose, long lunge (HF and hams)
Title: Re: Two Hands Two Feet
Post by: LBSS on June 13, 2018, 12:20:56 am
jumping in belatedly to confirm what maxent said. wearing the light vest (5kg) around during pretty much all waking hours for a week, then warming up with it on the peaking day and taking it off right before max attempts led to my highest-ever jumps (37-38) and ultimately my couple of actual dunks with a basketball.

the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.   ::)
Title: Re: Two Hands Two Feet
Post by: Coges on June 13, 2018, 08:15:03 pm
jumping in belatedly to confirm what maxent said. wearing the light vest (5kg) around during pretty much all waking hours for a week, then warming up with it on the peaking day and taking it off right before max attempts led to my highest-ever jumps (37-38) and ultimately my couple of actual dunks with a basketball.

the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.   ::)

Nice. Good to hear some more proof of it's usefulness. I can't see myself wearing it around during the day but can definitely see myself wearing it for warm ups. I wear a suit most days and would struggle to get it under my shirts lol
Title: Re: Two Hands Two Feet
Post by: Coges on June 18, 2018, 10:22:06 pm
18/06/18

Back to the old trusty program.

Skipping - 2 mins, 1 min of tag with my daughter plus her leading some of her gymnastics stretches

Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Front Squat - 2 reps every minute at 70% for 3 sets total- bar x 5, 40 x 5, 60 x 2, 2, 2
B. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 60 x 5, 90 x 1, 1, 1
C. 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- 2 rounds due to lack of time

D1. Incline Biceps Curls x10 - 4/0/1- 5kgs x 10, 10
D2. Lying tricep extensions x10 - 4/0/1- 5kgs x 10, 10
D3. Push-ups x 10/20- bw x 10, 10
D4. Close hand chin-ups X full + X top half only- 3/3, 3/3
D5. Calf raises - x50 reps - bw x 25, 25

Did some pancake/lat and hip/quad stretches later on.
Title: Re: Two Hands Two Feet
Post by: Coges on June 19, 2018, 07:44:57 pm
19/06/18
7pm

Shoulder rotations
Walking pike
Open body hang
Squat & rotate
Lateral split hold

A. Front Squat - 2 reps every minute at 70% for 5 sets total- bar x 10, 40 x 5, 60 x 2, 2, 2, 2, 2
B. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 60 x 5, 90 x 1, 1, 1, 1, 1
C. Standing press - 2 reps every minute at 70% for 5 sets total- bar x 10, 30 x 5, 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- 5kg x 5, 5
Hang 60-180 seconds 1-2 arm unbroken.- 42s, 28s

Gymnastics work -
D1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- free kick ups x 5, 5, 10
D2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)- planche leans x 5s x 3
D3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- Tuck FL x 10s x 3

E. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- bw x 3x10 each side

Had an epiphany of sorts during this session. Decided to try out freestanding handstand kick ups instead of using the wall and amongst the failures there was a solid 5s handstand that was broken only by my disbelief that I was actually holding a handstand. Some pure joy amongst the chaos of falling over and over again.

The rear knee taps is probably my favourite stretch/mobility exercise at the moment. Hip flexors felt absolutely beautiful after these.

20/06/18
5.30am

Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Front Squat - 2 reps every minute at 70% for 7 sets total- bar x 10, 40 x 5, 60 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)- 45cm box x 1, 1, 1, 1, 1, 1, 1
B. Deadlift - 1 rep every 20 sec at 70% for 7 sets total- 60 x 5, 90 x 1, 1, 1, 1, 1, 1, 1
C. Standing press - 2 reps every minute at 70% for 7 sets total- bar x 10, 30 x 5, 40 x 1, 1, 1, 1, 1, 1, 1

Hang 60 seconds 1-2 arm unbroken- 32 seconds

Chin-ups - Start a set every 30 seconds for 5 minutes, the set with the lowest number of reps is your score- 4, 3, 3, 2, 2, 2, 2, 2, 1.5, 1
10 minutes stretching- long lunge HF and hamstring & weighted tailor pose

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 4x10- 2x10 @ 5kg
Throat pulls - 4x15 - 2x15 @ 9kg
Band pull-aparts - 4*20 - 2x20 @ red band

Again ran out of time but solid session. Leg fatigue is nice. Good to be back in a rhythm.
Title: Re: Two Hands Two Feet
Post by: adarqui on June 20, 2018, 09:33:16 pm
that program always looks so nuts/fun when logged.. cool to see you back on that.
Title: Re: Two Hands Two Feet
Post by: LBSS on June 21, 2018, 02:00:37 am
oh yeah that's making me want to get back on the gymnastics train. need to get a pull up bar, too.
Title: Re: Two Hands Two Feet
Post by: Coges on June 22, 2018, 09:32:09 am
that program always looks so nuts/fun when logged.. cool to see you back on that.

Yeah it's such a weird mix isn't it. I spent so much time looking at different programs and trying to come up with my own when I remembered this one. I haven't even included the oly lifting aspect which I will do on the next 6 week block.
Title: Re: Two Hands Two Feet
Post by: Coges on June 22, 2018, 09:32:43 am
oh yeah that's making me want to get back on the gymnastics train. need to get a pull up bar, too.

Do it. It's far less taxing than lifting weights so will fit in with the running much easier.
Title: Re: Two Hands Two Feet
Post by: Coges on June 24, 2018, 07:28:57 pm
21/06/18
Missed training. Work and lifestyle conspired against me haha. If I was better organised I would have made it though so will do better next time.

22/06/2018

Skipping
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Front Squat - 2 reps every minute at 70% for 11 sets total- bar x 5, 40 x 5, 60 x 2 x 11
B. Deadlift - 1 rep every 20 sec at 70% for 11 sets total- 60 x 5, 90 x 1 x 11
C. Standing press - 2 reps every minute at 70% for 6 sets total- bar x 10, 30 x 5, 40 x 2 x 6

D1. 5-10x5 Weighted Dips- bw x 7, 7, 5, 4, 4
D2. 5-10x5 Weighted Chin-ups- bw x 7, 5, 4, 3, 3
Not strong enough to add weight to these yet.

23/06/18

Did no warm up at all aside from the initial sets of each exercise. Everything is so sore so not sure it would have mattered much anyway.

EMOM
Front squat 13x2- bar x 10, 40 x 5, 60 x 2 x 13
Deadlift 13x1 every 20s - 60 x 5, 90 x 1 x  13
Standing press 7x2- bar x 10, 30 x 5, 40 x 2 x 7

Hip flexor and lat stretches

24/06/2018

Skipping - 2mins

EMOM
Front Squat 15x2- bar x 10, 40 x 5, 60 x 2 x 15
Deadlift 15x1 every 20s- 60 x 5, 90 x 1 x 15
Standing press 8x2- bar x 10, 30 x 5, 40 x 2 x 8

Cuban rotations - 2 x 10
Back Bridge - 2 x 10s

Couch Stretch - 2min each side

Week 1 is in the books.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2018, 08:59:55 pm
25/06/18
Missed training. Big weekend of food and drink led to a lacklustre start to Monday morning. I.e. I slept in and did not get up to train haha.

26/06/18
8.30pm
bw- 93.5

A. Front Squat - 2 reps every minute at 70%+5kg for 5 sets total- bar x 10, 40 x 5, 65 x 2 x 5
B. Deadlift - 1 rep every 20 sec at 70%+5kg for 5 sets total- 60 x 5, 95 x 1 x 5
C. Standing press - 2 reps every minute at 70%+2.5kg for 3 sets total- bar x 10, 30 x 5, 42.5 x 2 x 5
*
Gymnastics work - 3-5 Rounds- ended up at 2 rounds due to time
D1. 2 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries- free standing entries x 5, 5
D2. Planche progression- pike pull through x 5, 5
D3. Front lever progression- tuck FL x 5s, 5s

Wanted more but ran out of time. OHP feeling good though.
Title: Re: Two Hands Two Feet
Post by: adarqui on June 27, 2018, 02:10:20 pm
curious, you going to try to get in some runs still? i saw the last one was the 18th, wondering what kind of frequency you're looking at if you plan to keep doing it.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on June 27, 2018, 07:28:24 pm
curious, you going to try to get in some runs still? i saw the last one was the 18th, wondering what kind of frequency you're looking at if you plan to keep doing it.

pc!

Short answer = yes.
Long answer = I was meant to run yesterday but got caught up at work. The program has some runs and swims built in but I will be adding more. Especially at the slower end of the scale. My goal is to run this program twice with slower paced runs and swims (it's only 6 weeks long) and then potentially change it up to give me more time to devote to running and swimming after that. Still aiming to do 4 or 5 triathlons this summer which would start at the end of November.
Title: Re: Two Hands Two Feet
Post by: Coges on June 27, 2018, 08:00:42 pm
27/06/2018

Warm Up- 1 x mixed netball game (6.45pm). A couple of the girls playing had their fitness trackers on and ran (short repeat sprints) between 4.5-5k so it would be safe to assume I did a similar distance plus 20-30 near max effort jumps along the way. Not the best warm up for lifting but what are you going to do.

8.45pm
Walking pike
Open body hang
Squat & rotate
Blade stretch / rear support
Lateral split hold

A. Front Squat - 2 reps every minute at 70%+5kg for 7 sets total- bar x 10, 40 x 5, 65 x 2 x 7
B. Deadlift - 1 rep every 20 sec at 70%+5kg for 7 sets total- 60 x 5, 95 x 1 x 7
C. Standing press - 2 reps every minute at 70% for 4 sets total- bar x 10, 30 x 5, 40 x 2 x 4

Strict Chin-ups - 5 minutes, start a set every 30 seconds, the set with the lowest number of reps is your score- did not attempt due to elbow pain

10 minutes stretching- moved this to well after weights session with some light relaxed stretching

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 3x10 - 10 reps at 5kg db
Band pull-aparts - 3*20- 20 reps
Thick Bar Curls 3*5- 1 x 10 @ bb (not thick bar)

Definite time issue tonight but couldn't be helped with work and netball. I am loving this program at the moment though. It reminds me a lot of when I did Dan John's 40 day program. I remember front squatting 70 every day back then for 2x5 and PR'ing with 120 after 4 or 5 weeks or something. First time in a long time I've been excited to get in the weight room and am excitedly looking forward to what's coming up next.
Title: Re: Two Hands Two Feet
Post by: Coges on July 01, 2018, 11:22:01 pm
28/06/2018
Missed training- felt like I needed this day for the legs to recover from yesterday's netball + training

29/06/2018
Good warm up. Skipping and stretches.

A. Front Squat - 2 reps every minute at 70%+5kg for 11 sets total- bar x 10, 40 x 5, 65 x 2 x 11
B. Deadlift - 1 rep every 20 sec at 70%+5kg for 11 sets total- 60 x 5, 95 x 1 x 11
C. Standing press - 2 reps every minute at 70% + 2.5kg for 6 sets total- bar x 10, 30 x 5, 42.5 x 2 x 6

Was meant to do dips and chins. Got 5 reps into dips and got way too far down and immediately felt that burning in the trap/rhomboid area. Tried to stretch it out and did 1 chin rep and just nope. It developed into upper back/neck/shoulder and peck over the next few hours and was more uncomfortable and nervy than really painful. Decided to rest from here. Note to self, take more rest between exercises. Only took 1 min max after OHP before doing dips and I think I was just too fatigued.

02/07/2018
Upper back/neck is still stiff and sore. Am moving slowly and trying to get some ROM without the sharp pain. Pain is limited to upper back and neck and the pec area just feels tight. Will hopefully get back to training in the next couple of days but I'm not super worried about that. Will restart the program next week and include the oly lifting aspect as well.
Title: Re: Two Hands Two Feet
Post by: Coges on July 05, 2018, 10:02:58 pm
04/07/18

Netball game. It's amazing how competitive I am and how much I enjoy the smallest of victories. Also amazing how a run around made me feel so much better. Neck and upper back were still sore going into the game but once I warmed up it was great.

05/07/18

AM- Training day

Big warm up- skipping, banded shoulder work, HF stretches, monster walks

EMOM
FS- 5x2@60
DL- 5x1@90 (every 20s)
OHP- 5x2@40

Some upper back work to finish. Felt good. Legs not heavy at all after the previous night's netball game

PM-
Hapkido class. Both the kids were keen to get back there so even though I was going to miss it we all went along. Fairly easy class which was nice for me and good to give the kids some focus.
Title: Re: Two Hands Two Feet
Post by: Coges on July 07, 2018, 08:57:19 pm
06/07/18

Did some testing for when I restart the program on Monday.

Front squat-
bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 1, 100 x 1, 110 x 1

Deadlift-
60 x 5, 80 x 3, 100 x 1, 120 x 1, 140 x 1, 150 x 1, 160 x 1

OHP-
bar x 10, 30 x 3, 40 x 1, 50 x 1, 55 x 1 (real 1RM)

Was surprised with the squat and deadlift. 100kgs on the front squat was a beautiful, crisp rep. It was almost the most perfect rep I've ever done. 110 not so much. Deadlift felt pretty easy too and looking at the speef of 160 I probably could have gone higher. I like that I'm only 20kgs off my all time PR. I want to break that in the next 3 months. 190 is a soft goal but 200 is really where it's at. The OHP was definitely a true max. Struggle street here. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 15, 2018, 09:51:01 pm
Have had an interesting last week or so. Nothing quite like having a cold and gastro at the same time. I never knew that sneezing could be an extreme sport haha.
Title: Re: Two Hands Two Feet
Post by: adarqui on July 16, 2018, 05:04:02 pm
Have had an interesting last week or so. Nothing quite like having a cold and gastro at the same time. I never knew that sneezing could be an extreme sport haha.

eek. lol.
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2018, 09:06:51 pm
18/07/18
Played netball with the wife and friends. The usual stuff of being a basketball player playing netball. #funtimes


19/07/18
1.1

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)- 5 rep bar complex- DL, high pull, panda pull, power snatch, OHS
B. Clean and jerk technique work 5 min- power clean and jerk- 3x3@40kg

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 80 x 2 x 3
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 120 x 1 x 3
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40 x 2 x 3

Assistance work - 20 minutes 3-6 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 8kg x 10, 10
F2. Lying tricep extensions x10 - 4/0/1- 8kg x 10, 10
F3. Push-ups x10-20- bw x 10, 10
F4. Close hand chin-ups X full + X top half only- 3/3, 3/3
F5. Calf raises - x50 reps- 25 each leg x 2
Title: Re: Two Hands Two Feet
Post by: Coges on July 20, 2018, 04:05:53 am
20/07/18
1.2
3pm

Shoulder rotations
Walking pike
Open body hang
Squat & rotate
Lateral split hold

A. Snatch technique work 10 min (High hang full to max)- high hang muscle snatch x 3, power snatch x 3, ohs x 3, snatch x 3
B. Clean and jerk technique work 5 min- clean and jerk- bar x 3, 40 x 3, 60 x 1, 1

C. Front Squat - 2 reps every minute at 70% for 5 sets total- 80 x 2 x 5
D. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 120 x 1 x 5
E. Standing press - 2 reps every minute at 70% for 5 sets total- 40 x 2 x 5

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
Hang 60-180 seconds 1-2 arm unbroken.- 30s x 2

Gymnastics work -
F1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- wall kick ups x 5, 5
F2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)- pike pull through x 5 x 2
F3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- Tuck FL x 5s x 3

E. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- bw x 2x10 each side

Time was an issue. Good session though.
Title: Re: Two Hands Two Feet
Post by: Coges on July 22, 2018, 07:46:40 pm
22/07/18
1.4


A. Snatch technique - OH Squat RS15 4/2 - 6/10 Effort- only did bar technique work- focused on first pull and lat engagement
B. Power clean - RS5 - 6/10 Effort- 40 x 1, 50 x 1, 1, 1, 1
#
C. Front Squat - 2 reps every minute at 70% for 9 sets total- 80 x 2 x 9
D. Deadlift - 1 rep every 20 sec at 70% for 9 sets total- 120 x 1 x 9
E. Standing press - 2 reps every minute at 70% for 9 sets total- 40 x 2 x 9

Handstands + mobility 25-54 min
BLOCK 1
Wrist Preparation - 2 min
Handstands
2 min kick-up practice, 2-3 attempts / 30 sec
5 min to find a new PB maximal duration hold
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
Shoulder stands - 2 practice sets for a max effort set
#
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


Missed entire second half of training. I had the option of training or spending some time at the pool with my kids. I chose the latter.
Having some interesting knee sensations. Not really painful but feels a lot like it's related to the calf. Very weird. Results in some lateral knee pain but I really don't know. Started after I did the full cleans with 60kg last week.
Title: Re: Two Hands Two Feet
Post by: adarqui on July 23, 2018, 11:46:18 pm
i thought you forgot to close the strike through bbcode, ehe.

nice decision on the pool time w/ the fam.

i've had some weird knee stuff related to the calf, and perhaps popliteus also. i think the "sensations" caused by the pontential popliteus issues are the weirdest for me.

hope it's nothing ;/
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2018, 09:12:56 pm
i thought you forgot to close the strike through bbcode, ehe.
 

Hahaha I wish that was the case

i've had some weird knee stuff related to the calf, and perhaps popliteus also. i think the "sensations" caused by the pontential popliteus issues are the weirdest for me.

hope it's nothing ;/

Yeah I’m getting weird sensations at the top of calf, bottom of hamstring and then at the back of the knee. All at different times. Knee feels a little unstable too sometimes.

I’m going to back off completely on the squats and oly lifting for now, will still deadlift once this settles and gradually work my way back into it. Time for some single leg stuff I suppose.
Title: Re: Two Hands Two Feet
Post by: adarqui on July 24, 2018, 11:04:42 pm
i thought you forgot to close the strike through bbcode, ehe.
 

Hahaha I wish that was the case

i've had some weird knee stuff related to the calf, and perhaps popliteus also. i think the "sensations" caused by the pontential popliteus issues are the weirdest for me.

hope it's nothing ;/

Yeah I’m getting weird sensations at the top of calf, bottom of hamstring and then at the back of the knee. All at different times. Knee feels a little unstable too sometimes.

I’m going to back off completely on the squats and oly lifting for now, will still deadlift once this settles and gradually work my way back into it. Time for some single leg stuff I suppose.

sounds familiar tbh.. when i get that weird thickness behind the knee, it really wrecks me for up to a week or so. if it's bad, have to stop training. usually it's mild/light, and i can train around it. that's why i mentioned popliteus. just seems too odd to be calf or hamstring, seems like something deep in there causing all kinds of weird referred pain and altering motor patterns. For me, it usually happens when I overstretch my hamstrings - which i've found to be when i also "overstretch my knee", ie straightening my leg out completely (perhaps even slightly hyper extending) while stretching hamstrings (ie after i've loosened them significantly). Seems like my hamstrings just protect me from triggering that problem, until I stretch them so much that I can straighten my leg out completely while in a stretch, seems like I trigger something in there. Doesn't really feel ligament related though, no real instability, just feels very weird & shuts me down.

dno. my experience with it, sounds potentially similar tho.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on July 24, 2018, 11:33:43 pm
i thought you forgot to close the strike through bbcode, ehe.
 

Hahaha I wish that was the case

i've had some weird knee stuff related to the calf, and perhaps popliteus also. i think the "sensations" caused by the pontential popliteus issues are the weirdest for me.

hope it's nothing ;/

Yeah I’m getting weird sensations at the top of calf, bottom of hamstring and then at the back of the knee. All at different times. Knee feels a little unstable too sometimes.

I’m going to back off completely on the squats and oly lifting for now, will still deadlift once this settles and gradually work my way back into it. Time for some single leg stuff I suppose.

sounds familiar tbh.. when i get that weird thickness behind the knee, it really wrecks me for up to a week or so. if it's bad, have to stop training. usually it's mild/light, and i can train around it. that's why i mentioned popliteus. just seems too odd to be calf or hamstring, seems like something deep in there causing all kinds of weird referred pain and altering motor patterns. For me, it usually happens when I overstretch my hamstrings - which i've found to be when i also "overstretch my knee", ie straightening my leg out completely (perhaps even slightly hyper extending) while stretching hamstrings (ie after i've loosened them significantly). Seems like my hamstrings just protect me from triggering that problem, until I stretch them so much that I can straighten my leg out completely while in a stretch, seems like I trigger something in there. Doesn't really feel ligament related though, no real instability, just feels very weird & shuts me down.

dno. my experience with it, sounds potentially similar tho.

pc!

This is eerily similar. It's definitely that thickness behind the knee, top of the calf area. I'm hypermobile as well so sometimes I stand in that hyper extended position without even realising. I have been doing small amounts of stretching and SMR stuff but need more of that in the calf and achilles area.

It is somewhat better at the moment and I'm hoping that some rest over the next week will really settle it down.
Title: Re: Two Hands Two Feet
Post by: Coges on July 29, 2018, 07:39:15 pm
29/07/18

Knee is still feeling off. Feels thick with some pain when pushing up from a full squat position. I have avoided the gym and wanted to get back into it.

Warm up-
skipping, banded hip flexor stretch, goblet squats (not great), band pull aparts

Trap bar deadlift- 1 rep every 20s x 5
120 x 1 x 5
Standing Press- 2 reps every min for 5 minutes
40 x 2 x 5

Incline db press & db row - 20kgs
low cable flye & lat pull down

Farmers walks- 80kgs x 50m, 40m, 30m - grip in left hand is so much weaker than right.

21, 15, 9 for time
20kg deadball from floor over shoulder
20kg KB swing

Felt really good after. Obviously. Knee actually felt better too. No surprises here. Will take it slowly though.
Title: Re: Two Hands Two Feet
Post by: Coges on July 31, 2018, 08:58:18 pm
31/07/2018

Warm Up-
Skipping, TKE's, monster walks

Deadlift- 1 rep every 20s x 9- bar x 10, 60 x 5, 100 x 3, 120 x 1 x 9
Standing Press- 2 reps every minute x 9- bar x 10, 30 x 5, 40 x 2 x 9

Chin Ups- 5x5
Dips- 5x5

Metcon style circuit- 21, 15, 9
16kg KB clean and press (each arm)
10kg slam ball
9:36s- dead
Title: Re: Two Hands Two Feet
Post by: Coges on August 02, 2018, 06:53:23 pm
02/08/18

Warm Up- skipping, tke's (I think I went too heavy on these)

Deadlift- 1 rep every 20s x 15 @120

Standing Press- 2 reps every minute x 9 @40

Arms x a lot
Title: Re: Two Hands Two Feet
Post by: Coges on August 06, 2018, 09:55:29 pm
5/8/18
Weighted pull ups - bw x 5, +5 x 6, bw x 7, bw  x 4
Standing BB press - bar x 10, 40 x 3, 50 x 4, 45 x 6, 40 x 7
Bent over DB rows - 30 x 4-6, 26 x 8, 22 x
Incline DB Flies - 10kg DB x 15 + 4, 4, 4
Lateral raises 10kgwere x 12, 10, 10

7/8/18
Deadlift - bar x 10, 60 x 5, 100 x 3, 130 x 6, 115 x 6, 100 x 8
BSS - 20kg DB x 6, 16kg x 8
Leg ext - 50 x 8, 45 x 10, 41 x 15
Calf raises - 2 x 10 @ 60
Ab wheel - 2 x 10
Title: Re: Two Hands Two Feet
Post by: Coges on August 10, 2018, 08:51:38 pm
10/8/18

Quick session.

Incline bench - bar x 10, 40 x 5, 60 x 6, 55 x 8, 50 x 5
Bench - 70 x 6, 65 x 8, 60 x 10
BB row - 60 x 12 + 4, 4, 4, 4

And done.
Title: Re: Two Hands Two Feet
Post by: Coges on August 13, 2018, 09:35:39 pm
5/8/18
Weighted pull ups - bw x 5, +10 x 6, +5 x 7, bw  x 7
Standing BB press - bar x 10, 40 x 3, 50 x 6, 45 x 8, 40 x 8
Bent over DB rows - 32 x 6, 28 x 8, 24 x 10
Incline DB Flies - 12kg DB x 15 + 5, 5, 5, 5
Lateral raises 12kg x 10, 10, 10
Title: Re: Two Hands Two Feet
Post by: Coges on August 15, 2018, 07:57:33 pm
15/08/2018
3pm
Deadlift - bar x 10, 60 x 5, 100 x 3, 135 x 6
BSS - 30kg DB x 6, 20kg x 7
Calf raises - 3 x 10 @ 70
L-Sit- 2 x 10s
Hanging knee raises- 2x10

8pm- netball game

Amazing how my knees feel after doing the bulgarian split squats. Glutes and hams hurt like hell but this results in the knees feeling golden.
Title: Re: Two Hands Two Feet
Post by: Coges on August 21, 2018, 07:27:47 pm
17/08/18
Incline BB bench press bar x 10, 40 x 5, 65 x 6,  60 x 8, 55 x 10
DB bench 32 x 4, 28 x 8, 24 x 10
Cable rows 63.5 x 12 + 4 sets of 5 reps
Incline DB curls 14 x 6, 12 x 8, 10 x 10
Cable rope pushdowns 31.8 x 6, 25 x 10, 20 x 12

All the benches at the gym were being used so I couldn't do flat bench. DB bench was fine but I realised how hard it is to get heavy DBs up to the starting position. Was almost harder than the actual set of 4. 

19/08/18
Weighted pull ups - bw x 5, +15 x 4, +5 x 6, bw x 7
Standing BB press - bar x 10, 40 x 3, 52.5 x 4, 45 x 6, 40 x 7
Bent over DB rows - 34 x 6, 30 x 8, 26 x 10
Incline DB Flies - 12 x 15 reps + 5, 5, 2, 5
Lateral raises 14 x 10, 10, 10


I was a little ambitious on the chins at +15 going up from +10 last week. Didn't feel too bad though and I ended up with more reps at +5 and then bodyweight so that's a win.

21/08/18
Deadlift bar x 10, 60 x 5, 100 x 3, 140 x 6, 125 x 8, 110 x 10 last set touch and go (top 3 sets mixed grip)
BSS 30kg x 6, 26 x 6
Long lunge 2x10@5kg
Weighted tailor pose- isos for a bit and 2x10@5kg
Weighted pancake @5kg x a bunch of stuff

Legs had been killing me since last week. Lack of movement was probably a factor though as I've been spending a ton of time either in my car or at a desk. Deadlifts felt great though. RPE of 7 on the top set and that last set at 110 felt so easy it was ridiculous. It was like when you stand in a doorway and push your arms out against the door frame for a minute then step out and your arms go up by themselves. That was the exact feeling. The weight just flew up. Legs also felt amazing after stretching. Seriously amazing and I'm ashamed I don't do that more often. With the long lunge I would suggest I am 2 or so weeks away from a very close front split. Really warmed up I would probably have an open split which would be cool. 
Title: Re: Two Hands Two Feet
Post by: AGC on August 21, 2018, 09:50:26 pm
Amazing how my knees feel after doing the bulgarian split squats. Glutes and hams hurt like hell but this results in the knees feeling golden.

I have that exact same feeling too after BSS...but I never do them enough. They really are a great exercise.
Title: Re: Two Hands Two Feet
Post by: Coges on August 21, 2018, 11:28:44 pm
Amazing how my knees feel after doing the bulgarian split squats. Glutes and hams hurt like hell but this results in the knees feeling golden.

I have that exact same feeling too after BSS...but I never do them enough. They really are a great exercise.

Haha yep. There are so many exercises like this I forget to do. BSS for me get the glutes, hams, VMO and adductors all going. Almost the perfect exercise. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2018, 07:47:15 pm
03/09/2018

Warm Up- HF stretch, Cossack squat

Squat- bar x 10, 60 x 5, 80 x 3, 100 x 5 x 5

3 rounds for time-
5 x power cleans @ 60kg, 10 box jumps, 15 inverted row
8:35s (hard! - forearms were fried)

Emmet’s Front Fold +
3 x 90s calf stretch each leg
3 x 10 SSGM + 15s iso on last rep – dowel only
3 x 10 JC = 15s iso on last rep – 5kg
Long lunge- 2 x 10 @ 5kg

04/09/2018

Swim- 6 x 50m - this sucked. Lats and triceps were pumped after just a few sets. Determined to get better at swimming
Sauna- 15min

Lunch Track-
800m warm up
200m x 6 with 2min rest

90 mins hapkido class - oh the DOMS
Title: Re: Two Hands Two Feet
Post by: Coges on September 05, 2018, 07:31:23 pm
05/09/18

12pm:

Standing Press
bar x 10, 30 x 5, 45 x 5 x 5

12-15-21-15-12 for time:
61cm box jumps & push ups
Total Time- 9:36

Emmet Louis Side Splits
A: Tailors pose 3 x 10 @ 10kgs with 20s iso on last rep
B: Horse stance squats 3 x 10 @ 10kgs with 10s iso on last rep
C: Isometric side split holds - 3 x 45s

7pm
Social netball game- so many jumps and cuts during the game which went surprisingly well considering how my legs feel which is pretty much:

(https://thumbs.gfycat.com/LoathsomeTalkativeDeinonychus-size_restricted.gif)
Title: Re: Two Hands Two Feet
Post by: adarqui on September 05, 2018, 08:11:10 pm
05/09/18

12pm:

Standing Press
bar x 10, 30 x 5, 45 x 5 x 5

12-15-21-15-12 for time:
61cm box jumps & push ups
Total Time- 9:36

Emmet Louis Side Splits
A: Tailors pose 3 x 10 @ 10kgs with 20s iso on last rep
B: Horse stance squats 3 x 10 @ 10kgs with 10s iso on last rep
C: Isometric side split holds - 3 x 45s

7pm
Social netball game- so many jumps and cuts during the game which went surprisingly well considering how my legs feel which is pretty much:

(https://thumbs.gfycat.com/LoathsomeTalkativeDeinonychus-size_restricted.gif)

hah. would have never thought of that scene for a leg pain gif. :goodjobbro:
Title: Re: Two Hands Two Feet
Post by: Coges on September 09, 2018, 07:37:19 pm
07/09/18

Deadlift- bar x 10, 60 x 5, 100 x 3, 130 x 5, 5, 5

KB Swings- 20kg x 40

Emmet’s Front Fold +
3 x 90s calf stretch each leg
1 x 10 SSGM + 15s iso on last rep @10kg
1 x 10 JC = 15s iso on last rep – 10kg
Long lunge- 1 x 10 @ 10kg

Running short on time for this one but still got a good amount of work in.
Title: Re: Two Hands Two Feet
Post by: Coges on September 11, 2018, 07:24:01 pm
10/09/18

Front Squat-
bar x 10, 60 x 5, 90 x 5

Standing Press-
bar x 10, 40 x 5, 45 x 5

10min time cap-
Push press x 7 @ 45 & 40
Push jerk x 7 @ 45 & 40
Pull up x 5 @ bw and bw

Side Splits training-
tailor pose - 3x10 @ 10kgs + 15s iso on last reps
horse stance squats - 3x10 @ 10kgs + 10s iso on last reps (these suck balls)
Side splits iso x 45s x 2 (didn't complete 3rd set due to pain in hips)

Title: Re: Two Hands Two Feet
Post by: Coges on September 11, 2018, 10:55:22 pm
Interesting video. Watched for the shin splints stayed for the single leg jumping benefits.

http://www.youtube.com/watch?v=DOrZYWi0dto
Title: Re: Two Hands Two Feet
Post by: Coges on September 17, 2018, 07:50:36 pm
Hit a few bro sessions last week which I neglected to log. I've been faffing around the last few months without much of a plan and while I'm continually learning about myself I actually started paying attention to the signs. I need to train almost daily to anchor me in some way to that lifestyle. It makes working, eating, sleeping and pretty much everything else better. I also need to change it up more frequently than I have planned to do. Not drastic changes but I get bored easily with training. It's funny, I could eat the same thing every day for the rest of my life. Could not train the same way though. Also, spring is here and the weather is finally pushing in the right direction so time to get back outside again.

Started a new program yesterday with a baseline testing week this week.

17/09/2018

Bench- bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 1, 95 x F
Squat- bar x 10, 60 x 5, 80 x 1, 100 x 1, 120 x 1, 130 x 1

Not really surprised at the results. Disappointed in the bench. 90 went up so easily and I definitely had more in me. Didn't set myself properly for 95 and got pinned as a result. Was training at home so avoided any potential embarrassment. There is plenty of upside though. I would suggest with a little more training and some technique work 100+ is on the way.

Squats were ok. Went back to a slightly wider stance which definitely was more hip driven and felt a lot stronger and more stable as a result. 130 was hard, maybe a 7/10 but I didn't see the point of pushing too much. I probably would have only added 5kgs at best to that before calling it anyway.

Have also established (re-established really) my nighttime rolling/stretching routine. Used to be a given and I'm now three nights deep in this so feeling a ton better as a result. Morning joint circles and dynamic stretches are next on the list.
Title: Re: Two Hands Two Feet
Post by: adarqui on September 19, 2018, 11:16:23 pm
nice. seems like you're dialing in again.

get it! :ibsquatting:

also, you got pinned at home alone? fuuuq. use the safeties if you can :ninja:
Title: Re: Two Hands Two Feet
Post by: LBSS on September 20, 2018, 01:37:51 am
faffing is a great word that i've picked up from my (british) gf. great word.

morning joint circles are smart, should get back to doing something like that. only takes ~5 minutes to go top to bottom, feels great.
Title: Re: Two Hands Two Feet
Post by: Coges on September 23, 2018, 08:36:39 pm
nice. seems like you're dialing in again.

get it! :ibsquatting:

also, you got pinned at home alone? fuuuq. use the safeties if you can :ninja:

Yep. I need to take the programming completely out of my own hands. That way I just show up, read the sheet and get it done.

Haha. Yeah I didn't even contemplate it because 90 went up so easily. I don't think I set up properly and was probably thinking about having a crack at 100 lol.
Title: Re: Two Hands Two Feet
Post by: Coges on September 23, 2018, 08:38:35 pm
faffing is a great word that i've picked up from my (british) gf. great word.

morning joint circles are smart, should get back to doing something like that. only takes ~5 minutes to go top to bottom, feels great.

Haha yes it's a great fit for many situations.

Agreed. I've been thinking a lot about what I was doing when I felt my best, most flexible, least painful, most athletic. Daily joint circles and dynamic stretches are both in that memory. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 23, 2018, 08:49:28 pm
18/09/18

Track intervals- 10 x 200m with 90s rest (this sucked balls)

Ab Circuit-
60s front plank, 60s side plank (each side),  20 bottoms up (like the candle), 20 v-sit ups, 60s mountain climbers
3 sets with 60s rest between (this sucked even bigger balls)

19/09/18


Row-
1x1k, 2x500m, 3x250m

Deadlift-
Bar x 10, 60 x 5, 80 x 3, 100 x 1, 130 x 1, 150 x 1, 160 x 1

Smith Machine Seated Press (smith machine bar = 9kg)-
19 x 5, 39 x 4, 59 x 3, 69 x 1

20/09/18

Walk/Run - 5min off/5min on x 3
4.31km total

21/09/18

Max push ups in 2 min-
21 – pretty embarrassing result but had nothing in the tank on this one. May have set the hands too wide though.

Max pull ups in 30s
7

A. Leg Press- 60kg x 15 x 5
B. Lunge Walk- bw x 5 paces out and back x 5
C. BW squats- 10 x 5

Afternoon surf. Broke 2 leg ropes in 20mins though so it was a short one

22/09/18

Programmed for a jog. Hour long surf instead.

23/09/18

Programmed for 30 mins bike- Rest day as the weekend was a bucks party and my body is recovering from copious amounts of alcohol.
Title: Re: Two Hands Two Feet
Post by: Mikey on September 24, 2018, 06:26:54 am
Nice session!
10x200m with 90 seconds rest is no joke  :ibrunning:
Title: Re: Two Hands Two Feet
Post by: Coges on September 25, 2018, 07:40:45 pm
Nice session!
10x200m with 90 seconds rest is no joke  :ibrunning:

Haha yeah thanks mate. Took me a few days to recover from that one.
Title: Re: Two Hands Two Feet
Post by: Coges on September 25, 2018, 07:50:20 pm
24/09/18

A) Squats-
3 x 5 @ 105
2 x 1 @ 130
1 x 20 @ 30

B1) Leg Extension-
4 x 15 @ 36
B2) Leg Curl-
4 x 15 @ 36

C1) Leg Press-
4 x 8 @ 80
C2) Calf Raises
4 x 25 @ bw

D) Lunge Walks-
4 x 10m @ 15kg

25/09/18

A) Bench Press
3 x 5 @ 70
2 x 1 @ 90
1 x 35 @ 30

B) Cable Flyes (started low and increased height of cables each set)
4 x 15 @ 6.8kgs each side

C1) Incline DB Press-
4 x 8 @ 22kg DBs
C2) Push Ups-
4 x 5 @ bw

D) Lying Cable Pullover
4 x 15 @ 16

E) Dips-
BW x 6, 5, 4

F) Push Ups-
BW x 15, 5
Title: Re: Two Hands Two Feet
Post by: Coges on October 01, 2018, 08:11:32 pm
26/09/18

Row-
20 Sec on 40 Sec off X 10 Rounds medium pace- 1247m total

27/09/18

Deadlift
130 x 5, 5, 5
160 x 1, 1
40 x 25

Lat Pull Down (medium to wide grip)
43 x 15, 15, 15, 15

Seated Row
43 x 15, 15, 15, 15

Bent Over Reverse Flye
7kg DBs x 15, 15, 15, 15

Lat Pull Down (close grip)
40 x 8, 43 x 8, 45 x 8, 47 x 8

28/09/18

1min walk/1min run x 15
5.1k @ 5:48/km

10 mins moderate bike
Average HR- 121

29/09/18

Strict Press (5x3)
Bar x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3

Seated Side Raise
8kg DBs x 15, 15, 15, 15

Seated Front Raise
15kg x 10, 10, 10, 10

Rear Delt Cable Crossover
4.5kg each side x 15, 15, 15, 15

Arnold DB Shoulder Press
10kg DBs x 12, 12, 12, 12

Upright Row
17.5kg x 15, 15, 15

Was in a rush to get this session finished before the gym closed so lowered the weights and rest periods of the last few exercises.

30/09/18

30 min walk with the pooch

01/10/18

Back Squat
7 x 7 @ 80 every 90s (this sucked on the last two sets)

Leg Extension
4 x 20 @ 23 (this sucked on every set- for some reason leg extension really gets me)

Leg Press
4 x 10 @ 70

Prone Leg Curl
4 x 10 @ 36 (this was pretty easy)

Walking Lunge
4 x 20m @ 20kg (this was not easy at all and sucked the most out of this workout)
Calf Raises
4 x 20 @ bw
Title: Re: Two Hands Two Feet
Post by: Coges on October 09, 2018, 07:15:09 pm
02/10/18
BB Bench
7 x 7 @55 every 90s

Incline DB Flye
5 x 15 @8kg DBs

Incline DB Press
4 x 8 @ 24kg DBs

Cable Flye
4 x 15

Dips
Bw x 7, 4

Push Ups
Bw x 10, 9

03/10/18
Missed ab circuit. No other training today.

04/10/18
Deadlift-
7 x 7 @100 every 90s

Seated cable row-
5 x 12 @ 120lbs

Straight Arm Pulldown
5 x 15 @ 23kg

Face Pulls
4 x 15 @ 14kg

DB Rows
3 x 10 @30kg

05/10/18

Sprints
10 x 100m with 40s rest
3 x 400m with 60s rest
1 x 1000m
This was pretty nuts. Glad when it was finally over.

06/10/18
Didn’t do my programmed shoulder workout. Am the best man and MC for a wedding today and it was the grooms choice for training. We hit his gym and he had chosen chest and biceps for the workout. His trainer had us doing guillotine bench, machine flyes, incline bench, push ups, incline bicep curls and hammer bicep curls. All to failure with forced reps at the end of the sets. It was only 30 minutes but it was brutal and I couldn’t even lift my water bottle to my lips at the end of the session.

Wedding was a hit and had more to drink than I care to remember. I’m pretty proud though that I have only drank on 5 out of the last 41 days. Those days have either been bucks or weddings too.

07/10/18
3.5k hilly walk with the pooch

08/10/18
No training today due to back and hip pain. Was meant to squat which just isn’t going to happen.

09/10/18
Back squat-
Bar x 5, 60 x 5, 80 x 5, 9 x 5, 100 x 5 - went conservative due to back

Front Squat-
40 x 10 x 2 stopped due to back pain

Leg Extension
15 x 4 @ 41

Leg Press
100 x I (25 cr) ,  120 x 8 (25 cr) , 150 x 8 (25 cr),  150 x 8 (25 cr)

Weighted Lunge Walk
DND

Have been having some lower back and hip pain. Lots of it actually. All due to being slack with my stretching and mobility work. Got a decent half hour on my pvc roller last night on the legs and upper back. The lesson has been learned and this needs to be consistent.
Title: Re: Two Hands Two Feet
Post by: Coges on October 10, 2018, 08:34:17 pm
10/10/18

Bench Press-
50 x 5, 60 x 5, 65 x 5, 70 x 5, 75 x 5

Dips-
Bw x 10, 8, 8

DB Flye-
4 x 20 @ 6kg DBs

Incline Smith Machine BB Press-
4 x 10 @ 59

Cable Flye-
4 x 20 @ 5kg a side

Push Ups
Bw x 10, 6, 8

11/10/18

5.30am

Deadlift-
60 x 5, 100 x 5, 110 x 5, 120 x 5, 130 x 5

Seated Cable Row-
5 x 12 @ 40

Straight Arm Pulldown-
1 x 15 @ 25, 3 x 15 @ 20, 1 x 15 @ 15

Face Pulls-
4 x 15 @ 6.8

DB Row-
3 x 10 @ 30

Lat Pull Down
3 x 20 @ 30

First early morning workout in ages. Feels great to be up and about early again. Definitely weaker at that time of the morning but the day starts so much better this way.
Title: Re: Two Hands Two Feet
Post by: adarqui on October 10, 2018, 10:53:43 pm
i'm so much weaker at that time as well.. but damn training at like ~6 AM feels so good.

how's teh back?
Title: Re: Two Hands Two Feet
Post by: Coges on October 12, 2018, 06:50:53 pm
i'm so much weaker at that time as well.. but damn training at like ~6 AM feels so good.

how's teh back?

Yep. Legit feel on top of the world when you train early.

Yeah it's ok. It's all hip flexor related so if I stay on top of that I'm good. Sitting for 90% of the day doesn't help but I'm working on it.
Title: Re: Two Hands Two Feet
Post by: Coges on October 15, 2018, 07:02:49 pm
12/10/18

Treadmill Run- 3.6km in 20m

13/10/18

Standing Press- 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 55 x 2
Behind the head press- bar x 15, 15
Bent reverse fly- 4 x 12 @ 7kg DBs
Standing BB front raises- 4 x 12 @ 15
Seated Arnie Press- 4 x 15 @ 10kg DBs
Upright Row- 2 x 20 @ 15

14/10/18

Ab Circuit

60s Front plank, 60s Left side plank, 60s Right side plank, 30 Second flutter kicks, 10 V-Sit ups, 20 Crunches, 40 Sec mountain climbers
Break 30 Sec and repeat a total of 4 times

This sucked more than anything I have done in recent memory. I think that’s a good indicator that I need to do more of it though.

15/10/18

Squats- 80 x 5, 90 x 4, 105 x 3, 115 x 2, 130 x 1, 135 x 1
Front Squats- 4 x 12 @ 40
Leg Extension- 3 x 10 @ 41
Leg Extension- 12 @ 54, 12 @ 27
Leg Press- 3 x 8 @ 150 with max rep calf raises between sets of 20, 14, 13

Stretching- cossack squat iso, weighted long lunge 1 x 10 a side @ 8 kg,

16/10/18

Bench- 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 80, 3 x 82.5
DB Fly- 4 x 15 @ 8kg DBs
Lying Cable Pullover- 4 x 15 @ 18 (this is a killer for my triceps)
Incline BB Press- 4 x 10 @ 50
Title: Re: Two Hands Two Feet
Post by: Coges on October 18, 2018, 11:57:47 pm
16/10/18

PM Hapkido class. Lots and lots of break falling. Trying to build up that body armour again.

17/10/18

Ab Circuit-
60s front, side, side plank (push up position)
20 bottoms up (like candle pose)
15 butterfly sit ups
60s rest
Repeat total of 4 times

This still sucks.

18/10/18

Nothing. Woke up and was sore AF from the hips to the knees

19/10/18
5.30am

Deadlift- Bar x 10, 60 x 5, 100 x 3, 110 x 3, 120 x 3, 130 x 3, 140 x 3
Straight Arm Pull Down- 5 x 10 @ 16
Face Pulls- 4 x 15 @ 7
Bent Row- 4 x 8 @ 70
Lat Pull Down- 4 x 20 @ 36
Seated Good Morning- 2 x 15 @ 20

2pm

Intervals- 4x600m with 60s rest
-10 min warm up and 10 min walk to cool down

Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.
Title: Re: Two Hands Two Feet
Post by: adarqui on October 19, 2018, 12:13:19 am
2pm

Intervals- 4x600m with 60s rest
-10 min warm up and 10 min walk to cool down

sounds brutal lol.


Quote
Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.

great work man!!

keep that up.

i personally feel like people "age faster" and "get slower" if they drink frequently, just my possible inaccurate observation. drinking doesn't seem to affect packing on muscle, but it seems alot harder to "pack on fitness", or not get sluggish. people who drink ALOT seem to always have "slow nervous systems". heh.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on October 19, 2018, 02:53:27 am
2pm

Intervals- 4x600m with 60s rest
-10 min warm up and 10 min walk to cool down

sounds brutal lol.


Quote
Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.

great work man!!

keep that up.

i personally feel like people "age faster" and "get slower" if they drink frequently, just my possible inaccurate observation. drinking doesn't seem to affect packing on muscle, but it seems alot harder to "pack on fitness", or not get sluggish. people who drink ALOT seem to always have "slow nervous systems". heh.

pc!

I tend to agree with you. The more you drink the more you do have to compromise in other areas. I was never a big daily drinker though. Was usually 2-3 glasses of wine but I definitely feel better off it. I also don't crave it if I have a day back on it every now and then.
Title: Re: Two Hands Two Feet
Post by: Coges on October 21, 2018, 06:59:14 pm
20/10/18

Standing Press- bar x 10, 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 57.5 x 2
BTN Press- bar x 15, 15
Reverse Fly- 4 x 12 @ 5kg DBs
Standing BB Front Raises- 4 x 12 @ 20
Upright Row- 4 x 20 @ 20

21/10/18

30 min walk with the pooch
Title: Re: Two Hands Two Feet
Post by: Coges on October 23, 2018, 06:29:57 pm
Hapkido last night. Doing direction change work and tweaked my knee about 3 mins in. My foot stuck in the mats and the knee didn't. Just a minor sprain I think but pretty annoying. Pretty much sat the rest of the night out of the action aside from providing some instruction to the lower belts. Knee is a bit swollen this morning with only minor pain every now and than. Will take it easy the next couple of days and see how I pull up.
Title: Re: Two Hands Two Feet
Post by: Mikey on October 24, 2018, 05:54:24 am
Bad luck. Hope the knee recovers quickly!
Title: Re: Two Hands Two Feet
Post by: Coges on October 24, 2018, 06:07:12 pm
Bad luck. Hope the knee recovers quickly!

Thanks mate. Turns out it's pretty much ok. I was worried at first because it was the same type of movement as when I did the meniscus. Felt pretty good yesterday though and I ended up playing the social mixed netball game on it last night. Was sore for the first 2-3 minutes and then I didn't notice it till this morning.

It's funny though, and I know I've said this before, but I don't think my body has ever felt worse. Hips, calves and quads are super tight and resistant despite a good amount of time spent stretching/mobilising. I'm rolling out more than ever and still waking up tight. Various theories for this but the main one is I need to change my training up. Less intensive/volume on the lower body and finally fix some of those issues that I know I have. Weak glutes, tight everything, weak scap (especially left side), etc. This is the main track that I've started down before and never finished. I tried this a few years back when I tried to press the reset button and ignore the weight on the bar to fix my issues. Wrong strategy I think. Am going to adopt a similar track with the starting again but this time I will chase progression when the time is right and with the full knowledge that I will be stronger than ever in a pretty short period of time. I say that as I'm not really that strong as it is right now. Also, I can't imagine what it would be like waking up and walking around pain free. Running and jumping pain free. Kicking pain free. The thought is tantalising. #AELS
Title: Re: Two Hands Two Feet
Post by: Mikey on October 25, 2018, 06:39:53 am
Glad to hear that your knee is feeling better.

Have you been doing dynamic stretching?
Title: Re: Two Hands Two Feet
Post by: Coges on October 25, 2018, 08:48:21 pm
Glad to hear that your knee is feeling better.

Have you been doing dynamic stretching?

I have actually. Every time I train I use them in my warm up. I do some sets throughout the day normally as well. Hips, feet and calves have been super tight though so they're not as effective as I would like.
Title: Re: Two Hands Two Feet
Post by: Coges on October 29, 2018, 06:53:46 pm
29/10/18
Light leg session

Peterson step up-
3 x 20 each leg @ bw

Long split squat
3 x 8 each leg @ bw

Seated good morning
3 x 10 @ 6kg

Like I said, light leg session. The split squats feel great and I think I can work up pretty well on these ones. The end goal is bodyweight for reps.
Title: Re: Two Hands Two Feet
Post by: adarqui on October 29, 2018, 09:56:11 pm
really glad it seems to be nothing.

Quote
I know I've said this before, but I don't think my body has ever felt worse. Hips, calves and quads are super tight and resistant despite a good amount of time spent stretching/mobilising.

that's how i started feeling, despite stretching/mobility etc. sounds familiar.

i feel so much better when i don't stretch at all. it's crazy.

i have to try really hard not to stretch my calves/hamstrings. if i refrain, i feel good. if i do it, i feel like crap. it's nuts. i mean i feel good at the time when i'm doing it, but not to soon after, i feel like crap, especially the next day.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on October 30, 2018, 12:46:48 am
really glad it seems to be nothing.

Quote
I know I've said this before, but I don't think my body has ever felt worse. Hips, calves and quads are super tight and resistant despite a good amount of time spent stretching/mobilising.

that's how i started feeling, despite stretching/mobility etc. sounds familiar.

i feel so much better when i don't stretch at all. it's crazy.

i have to try really hard not to stretch my calves/hamstrings. if i refrain, i feel good. if i do it, i feel like crap. it's nuts. i mean i feel good at the time when i'm doing it, but not to soon after, i feel like crap, especially the next day.

pc!

Yeah it is/was super weird. I think in my case it was just too much through the lower body. I walk around in dress shoes for work 90% of the time too and they're super hard on the feet and calves. I'm backing off the lower body work and am going to build back up slowly with way more single leg stuff in the next few months. I feel like my brakes are permanently on with regards to performance especially with jumping and running. If I can sort that out I'll get far more in return on the other end. Couldn't care less what my squat is when that happens too.  :o
Title: Re: Two Hands Two Feet
Post by: adarqui on October 31, 2018, 09:05:24 pm
really glad it seems to be nothing.

Quote
I know I've said this before, but I don't think my body has ever felt worse. Hips, calves and quads are super tight and resistant despite a good amount of time spent stretching/mobilising.

that's how i started feeling, despite stretching/mobility etc. sounds familiar.

i feel so much better when i don't stretch at all. it's crazy.

i have to try really hard not to stretch my calves/hamstrings. if i refrain, i feel good. if i do it, i feel like crap. it's nuts. i mean i feel good at the time when i'm doing it, but not to soon after, i feel like crap, especially the next day.

pc!

Yeah it is/was super weird. I think in my case it was just too much through the lower body. I walk around in dress shoes for work 90% of the time too and they're super hard on the feet and calves. I'm backing off the lower body work and am going to build back up slowly with way more single leg stuff in the next few months. I feel like my brakes are permanently on with regards to performance especially with jumping and running. If I can sort that out I'll get far more in return on the other end. Couldn't care less what my squat is when that happens too.  :o

gotcha. it's tricky.

in my case, could be due to stretching too much (in spurts) throughout my life, or just somehow related to getting older. because I do not remember, at all, feeling like this when I stretched say, prior to ~35 years old. heh. now I can feel it just wrecks my legs (upper seems ok), making them weak/tight/achy. it's nuts.. then I stop stretching for long periods, even when i feel the urge, and every day aches/pains just fade away. then once again, stretch, and boom they come back. it's really odd.

as a recent example .. i've been feeling great lately. several days ago, decided to give in and stretch my quads while walking the dogs. Just simple standing quad stretch, not holding it long at all. the next few days, achy knees (lateral knee pain) & my calves tightened up. felt the urge to stretch, made sure not to, and knees feeling better again.

flexibility has always been the big mystery to me. over the last year, it seems that every time i stop stretching, i start slowly feeling better & better.

these last 2 months where i've PR'd like crazy & legs/calves have been feeling better & better, I haven't been stretching at all. If I do a random stretch here & there, I feel it the next day - lingering effects. So I try as hard as possible not to give in and stretch anything.

i dno man it's just weird.

ok just blabbing. ;d
Title: Re: Two Hands Two Feet
Post by: Coges on October 31, 2018, 10:11:53 pm
really glad it seems to be nothing.

Quote
I know I've said this before, but I don't think my body has ever felt worse. Hips, calves and quads are super tight and resistant despite a good amount of time spent stretching/mobilising.

that's how i started feeling, despite stretching/mobility etc. sounds familiar.

i feel so much better when i don't stretch at all. it's crazy.

i have to try really hard not to stretch my calves/hamstrings. if i refrain, i feel good. if i do it, i feel like crap. it's nuts. i mean i feel good at the time when i'm doing it, but not to soon after, i feel like crap, especially the next day.

pc!

Yeah it is/was super weird. I think in my case it was just too much through the lower body. I walk around in dress shoes for work 90% of the time too and they're super hard on the feet and calves. I'm backing off the lower body work and am going to build back up slowly with way more single leg stuff in the next few months. I feel like my brakes are permanently on with regards to performance especially with jumping and running. If I can sort that out I'll get far more in return on the other end. Couldn't care less what my squat is when that happens too.  :o

gotcha. it's tricky.

in my case, could be due to stretching too much (in spurts) throughout my life, or just somehow related to getting older. because I do not remember, at all, feeling like this when I stretched say, prior to ~35 years old. heh. now I can feel it just wrecks my legs (upper seems ok), making them weak/tight/achy. it's nuts.. then I stop stretching for long periods, even when i feel the urge, and every day aches/pains just fade away. then once again, stretch, and boom they come back. it's really odd.

as a recent example .. i've been feeling great lately. several days ago, decided to give in and stretch my quads while walking the dogs. Just simple standing quad stretch, not holding it long at all. the next few days, achy knees (lateral knee pain) & my calves tightened up. felt the urge to stretch, made sure not to, and knees feeling better again.

flexibility has always been the big mystery to me. over the last year, it seems that every time i stop stretching, i start slowly feeling better & better.

these last 2 months where i've PR'd like crazy & legs/calves have been feeling better & better, I haven't been stretching at all. If I do a random stretch here & there, I feel it the next day - lingering effects. So I try as hard as possible not to give in and stretch anything.

i dno man it's just weird.

ok just blabbing. ;d

It is super weird. I wonder if it's just an adaptability period. Like when you go from 5 hours sleep a night to 8. First few days you feel worse and then the magic hits. I think stretching is kind of like that. Having said that if I don't train for 3-4 weeks I have brilliant flexibility. I don't feel strong in that range though. I think that's the key for me going forward is more loaded stretching/mobility stuff to build strength in those end ranges.
Title: Re: Two Hands Two Feet
Post by: vag on November 01, 2018, 05:47:34 am
My last logged stretch : January 2018
Previous before that : November 2016

:lololol:

I always do dynamic stretching though before squats and basketball. That's a different story. Static? never! Can't tell if right or wrong though, we'll never know how it would be if i did stretch.
Title: Re: Two Hands Two Feet
Post by: Coges on November 01, 2018, 06:18:29 pm
My last logged stretch : January 2018
Previous before that : November 2016

:lololol:

I always do dynamic stretching though before squats and basketball. That's a different story. Static? never! Can't tell if right or wrong though, we'll never know how it would be if i did stretch.

Yes to dynamic. Static I think the type of stretch is the biggest key. I'm planning a big flexibility tilt the next 4 weeks to I'll see if I can find out.
Title: Re: Two Hands Two Feet
Post by: Coges on November 04, 2018, 07:44:52 pm
I’ve been floating the last couple of weeks. Some minor training here and there. More stretching than usual which is good but finally put a plan together for the next month. So far I have two templates in mind depending on my work/life balance. The first is simply-

Push, Pull, Legs, mobility circuit every day + hapkido or social netball if I can play.

This is 3 days training plus a few extras. Pretty straight forward and pretty easy to adhere to.

The second is the ideal training week and this would involve-

Mon- Push + stretch/handstand
Tue- Pull + hapkido
Wed- Legs + netball
Thurs- Push + hapkido/stretch
Fri- Pull + run/handstand
Sat- Legs + hapkido/stretch
Sun- handstand

This is the ideal if everything lines up and would have all weight training done early in the AM with some lunch training and some night time work. Pretty straight forward and most of the stretch/handstand/run sessions would be 20-30 mins max. Even the weights sessions will be ideally around 45 mins plus warm up. The stretch and handstand sessions I’m hoping to do with the kids as well so they are getting some additional gymnastics training in. Like I said, this is the ideal and I’m going to push to do the sessions but am not going to beat myself up if I miss a few.

Goals for this block are to get my base level flexibility back, add some upper body mass and a 10s free standing handstand.
Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2018, 06:35:52 pm
So far the plan is going ok but with interruptions.

Monday- Push + handstand + stretch
Tuesday- Pull + stretch
Wednesday- 14 hour work day
Thursday- 14 hour work day 
Friday- training this afternoon/evening

Obviously the plan I put together for myself was stellar in it's construction 🤣 but I am toying with the idea of creating a more enjoyable/productive morning routine other than driving to the gym first thing in the morning. Ideally the overall structure would stay the same as I can train at home in the early evenings but am thinking of switching the stretching/handstand work to the mornings along some meditation/tai chi/martial arts practice or something similar. ​​​​​​​Going to set a goal next week of simply getting up earlier and walking the dog and I will build from there. 
Title: Re: Two Hands Two Feet
Post by: adarqui on November 08, 2018, 08:57:06 pm
Obviously the plan I put together for myself was stellar in it's construction 🤣

lol.

plans bug me.

Quote
​​​​​​​Going to set a goal next week of simply getting up earlier and walking the dog and I will build from there.

that's a good plan tho :D
Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2018, 10:31:26 pm
Obviously the plan I put together for myself was stellar in it's construction 🤣

lol.

plans bug me.

Quote
​​​​​​​Going to set a goal next week of simply getting up earlier and walking the dog and I will build from there.

that's a good plan tho :D

Haha as soon as I wrote it down I knew I was doomed. Bloody plans.
Title: Re: Two Hands Two Feet
Post by: adarqui on November 08, 2018, 10:50:40 pm
Obviously the plan I put together for myself was stellar in it's construction 🤣

lol.

plans bug me.

Quote
​​​​​​​Going to set a goal next week of simply getting up earlier and walking the dog and I will build from there.

that's a good plan tho :D

Haha as soon as I wrote it down I knew I was doomed. Bloody plans.

yup lmao.

when i write down a plan, it's like pulling the pin on a grenade. i do better if i chuck it. ;d
Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2018, 01:33:10 am
Obviously the plan I put together for myself was stellar in it's construction 🤣

lol.

plans bug me.

Quote
​​​​​​​Going to set a goal next week of simply getting up earlier and walking the dog and I will build from there.

that's a good plan tho :D

Haha as soon as I wrote it down I knew I was doomed. Bloody plans.

yup lmao.

when i write down a plan, it's like pulling the pin on a grenade. i do better if i chuck it. ;d

Hahaha there should be a rule against it AELS style
Title: Re: Two Hands Two Feet
Post by: adarqui on November 09, 2018, 09:10:04 am
Obviously the plan I put together for myself was stellar in it's construction 🤣

lol.

plans bug me.

Quote
​​​​​​​Going to set a goal next week of simply getting up earlier and walking the dog and I will build from there.

that's a good plan tho :D

Haha as soon as I wrote it down I knew I was doomed. Bloody plans.

yup lmao.

when i write down a plan, it's like pulling the pin on a grenade. i do better if i chuck it. ;d

Hahaha there should be a rule against it AELS style

hah. for certain "brain types" there should be. but AELS works for everyone so, it's just on another level :D

 :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on November 13, 2018, 05:57:54 pm
Have had a bit of a virus the last 4-5 days. Spent the weekend away with the family as my wife did the Challenge Shepparton 70.3. Watching her standing there waiting for the call into the water for the swim still gives me anxiety thinking about having to swim that far with that many people. She has this virus too and couldn't keep any food down, lost most of her nutrition on the bike and only took in about 400ml of liquid nutrition for the whole thing. Finished in 5:37 so although she's disappointed with the time it's a great achievement.

I'm feeling almost back to normal and will gradually get back to training in the next couple of days. 
Title: Re: Two Hands Two Feet
Post by: adarqui on November 15, 2018, 07:55:46 am
Have had a bit of a virus the last 4-5 days. Spent the weekend away with the family as my wife did the Challenge Shepparton 70.3. Watching her standing there waiting for the call into the water for the swim still gives me anxiety thinking about having to swim that far with that many people. She has this virus too and couldn't keep any food down, lost most of her nutrition on the bike and only took in about 400ml of liquid nutrition for the whole thing. Finished in 5:37 so although she's disappointed with the time it's a great achievement.

I'm feeling almost back to normal and will gradually get back to training in the next couple of days.

damn that really sucks for your wife. i remember something like that happening for one of her other races?

regardless, she is a beast.

hope you both kick that virus asap, sucks!!!!!$@
Title: Re: Two Hands Two Feet
Post by: Coges on November 15, 2018, 11:03:00 pm
Have had a bit of a virus the last 4-5 days. Spent the weekend away with the family as my wife did the Challenge Shepparton 70.3. Watching her standing there waiting for the call into the water for the swim still gives me anxiety thinking about having to swim that far with that many people. She has this virus too and couldn't keep any food down, lost most of her nutrition on the bike and only took in about 400ml of liquid nutrition for the whole thing. Finished in 5:37 so although she's disappointed with the time it's a great achievement.

I'm feeling almost back to normal and will gradually get back to training in the next couple of days.

damn that really sucks for your wife. i remember something like that happening for one of her other races?

regardless, she is a beast.

hope you both kick that virus asap, sucks!!!!!$@

Thanks man. Yeah you've got a good memory. She lost her nutrition in the one marathon that she did and paid for it. Good thing is in her next race if all goes to plan she should be 15-20 mins quicker at least.
Title: Re: Two Hands Two Feet
Post by: Coges on November 20, 2018, 11:41:08 pm
16/11/18

Skipping, dynamic stretches, shoulder dislocations

Dips- bw x 5, 5, 5
Chins- bw x 5, 5, 5

DB pullover- 8kg x 10, 10

Split Squat- 20kg x 8, 8

Seated GM- 15kg x 8, 8

Two handed hang- 30s x 2

19/11/18

Skipping, dynamic stretches, shoulder dislocations

Chins- bw x 8, 5, 5
Dips- bw x 8, 6, 6

Ring Push Ups- bw x 8, 8
Inverted Row- bw x 8, 8

Cuban rotation- dowel x 10 x 3
Tuck l-sit- 10s x 3

Have been stretching most nights. I'm getting back some of my former flexibility without the additional pain its caused before. It's getting easier and easier to do .
Title: Re: Two Hands Two Feet
Post by: Coges on November 21, 2018, 06:15:20 pm
21/11/18

Quick leg session at home

Peterson step up- 3 x 10 @ bw

Front foot elevated split squat- 3 x 8 @ 16kg

Single Leg DL- 3 x 8 @ 16kg

J Curl- 2 x 8 @ 6kg

Followed up with a social netball game. I think this is single-handedly the most frustrating game ever played.
Title: Re: Two Hands Two Feet
Post by: Coges on December 04, 2018, 08:02:34 pm
Quick update- Have been training every day/second day. No real plan and just getting in a session when I can. I call it pottering and that's going to be the theme for December. I have taken all training responsibility off myself for the time being and it feels good.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 05, 2018, 12:29:07 am
Quick update- Have been training every day/second day. No real plan and just getting in a session when I can. I call it pottering and that's going to be the theme for December. I have taken all training responsibility off myself for the time being and it feels good.

nice.. and nice term hah. pottering, i like it.
Title: Re: Two Hands Two Feet
Post by: Coges on December 28, 2018, 05:06:28 pm
Merry Christmas everyone!

I've been training the last week or so with more intent and focus then before. Feels good to be back on some structure.

20/12/18- Jefferson Curl, Split Squat, Tibialis Raise
21/12/18- Ring Dips, Ring BW Rows, Push/Pull Sled, Stretch
24/12/18- Calf Stretch, J Curl/L-Sit, Backward walks on treadmill, Reverse Step Ups, Nordics/Couch Stretch
25/12/18- Cross Bench Pullover/Trap 3 Raise/Scott Curl/Ext Rotation
26/12/18- 60 mins stretch
27/12/18- Split Squat, Seated GM/Tibialis Raise, Sprinters Low Cable Pull Ins
28/12/18- DB Shoulder Press, Chins, Sled Push/Pull

So far so good. Training Monday-Friday and may add in a slow run and some additional stretching on the weekends.
Title: Re: Two Hands Two Feet
Post by: Coges on December 31, 2018, 05:24:02 am
31/12/18- Happy new years everyone!

Deadmill (backwards walking on treadmill)
20s on/20s off for 5 mins

Reverse Step Up- bw x 10, 5 x 10, 10 x 10, 16 x 10, 20 x 10, 25 x 10
Tibialis Raise- bw x 10 x 6

Sissy Squat- 5 mins total
mainly used reps of 3

Seated DB Shoulder Press- 12.5kg DBs x 10 x 5
Ring Row- bw x 10 x 6

Doneski
Title: Re: Two Hands Two Feet
Post by: Coges on January 05, 2019, 07:47:00 pm
01/01/19

Plantar Fascia Stretch- 2.5mins
Calves- 5 mins
Standing Pike- 2.5 mins

J Curl- sets of 5- 10, 12, 20, 25, 27.5
L-Sit- 14s, 15s, 17s, 13s, 14s
done on parallettes- legs starting straight and trending downwards to 45 degrees

Cross bench DB pullover- 5kg x 10, 6kg x 10
Trap 3 raise- 2.5kg x 10, 3.75 x 10

02/01/19

Split Squat- sets of 5- bw, 8, 12, 16, 20, 25, 32, 35, 40, 40
Calf Raises- sets of 5- bw, 12, 20, 24, 24, 24, 24, 24, 24, 24
Right calf is much stronger than left. May be due to left ankle injury from last year

2.5m pigeon stretch each side

Single Leg back ext- sets of 5- bw, 5, 8, 10, 10
DB Ext rotation- sets of 10- 5kg

03/01/19

5 mins pancake

Legs extended GM- sets of 10- bar, 25, 30, 35, 40
Sprinters low cable pull in- sets of 15- 9, 14, 19, 23, someone walked off with the cable attachment before my last set

Couch stretch 2.5 mins a side

Ring Dips- bw x 3, 3, 3
Chins- bw x 4, 4, 4

+14kg assisted dips and chins- 6, 6, 6 each

04/01/19

Bottom 1/4 squats- bw x 20, 20, 20 (1st set unbroken, 2nd set 10/10, 3rd set 3 breaks)

BB Squats- 10s ecc, 3s pause- singles only- bar, 30, 40, 50, 55, 60, 65, 70

Was meant to finish off with Nordics and QL raises but knees felt pretty unstable after those bottom 1/4 squats. Seriously they were brutal.
Title: Re: Two Hands Two Feet
Post by: Coges on January 05, 2019, 07:51:38 pm
On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either.
Title: Re: Two Hands Two Feet
Post by: Coges on January 07, 2019, 07:43:13 pm
07/01/19

60s on 60s off deadmill (backwards walking on turned off treadmill) x 5

6" box reverse step up - heel down entire time
Bw x 20, 22.5 x 20, 30 x 20, 35 x 20, 40 x 20

Tibialis raise in oly shoes
Bw x 15 x 5
Title: Re: Two Hands Two Feet
Post by: adarqui on January 08, 2019, 08:47:43 am
On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either.

cold showers are really good. i do them often, but just moderately cold to finish off a hot shower.

i also do intense ones (hot to very cold) the days leading up to a mile race (or a very fast race). for some reason, it seems to help me with doing something "stupid", like going from a stand still to like 4:30 min/mi pace then trying to hold on to 4:5X pace etc. it's weird but i've noticed it helps. i think it helps temporarily (for a few days) destroy some inhibition. the places I think it helps:
- just starting an insane effort
- battling in a race
- kicking hard at the end of the race

because it's a similar feeling.. it's like, you don't want to do it, but you have to. so, you don't want to turn the knob to make it very cold, but you have to. then you don't want to step into that very cold water, but you force yourself to. and then on the flipside, if you can't actually commit to it, you're not ready to step it up in a race etc. that's something i've noticed, i think it's legit.

lol.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on January 09, 2019, 12:09:41 am
On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either.

cold showers are really good. i do them often, but just moderately cold to finish off a hot shower.

i also do intense ones (hot to very cold) the days leading up to a mile race (or a very fast race). for some reason, it seems to help me with doing something "stupid", like going from a stand still to like 4:30 min/mi pace then trying to hold on to 4:5X pace etc. it's weird but i've noticed it helps. i think it helps temporarily (for a few days) destroy some inhibition. the places I think it helps:
- just starting an insane effort
- battling in a race
- kicking hard at the end of the race

because it's a similar feeling.. it's like, you don't want to do it, but you have to. so, you don't want to turn the knob to make it very cold, but you have to. then you don't want to step into that very cold water, but you force yourself to. and then on the flipside, if you can't actually commit to it, you're not ready to step it up in a race etc. that's something i've noticed, i think it's legit.

lol.

pc!

This is actually the reason I started them. I know there's actual health benefits but the sheer challenge of dipping your head straight into a cold shower every morning is an accomplishment in itself.
Title: Re: Two Hands Two Feet
Post by: Coges on January 10, 2019, 06:40:34 pm
Had a stomach bug on Tuesday and haven't trained since. Felt pretty good yesterday but just hit an hour of stretching to ease my way back into it.

Will train today though. Feeling pretty good.
Title: Re: Two Hands Two Feet
Post by: Coges on January 13, 2019, 09:30:44 pm
So didn't train Thursday last week. Did train Friday though. Which was:

11/01/19

1A)Deadmill-
20s sprint/40s backwards pedal
1B) Bottom 1/4 squat- sets of 20
bw, +6, +10, +15, +20

2)Nordic - lots of negatives and half reps here
3 x 10 @ bw

Doneski.
Title: Re: Two Hands Two Feet
Post by: Coges on January 14, 2019, 07:58:29 pm
14/01/19

Circuit-

Deadmill- 60s backwards x 5
Reverse Step Up- sets of 20- bw, +10, +12, +16, +20, +25
Seated Tibialis Raise- +5, +10, +15, +17.5, +20

10 min run- 1.7km (first run in ages)

Stretching- 5 mins each position
standing pike, seated piriformis, pancake, couch stretch

Title: Re: Two Hands Two Feet
Post by: Coges on January 16, 2019, 02:52:48 am
15/01/19

Seated good morning- sets of 5- +20, +25, +30, +35, +40
Garhammer Raise- sets of 5-10- bw x 6, 5, 5, 6, 5

Feet Elevated Ring Rows- bw x 12, 10, 10, 6, 6
Ring Dips- bw x 4, 4, 4, 1, 2

Incline Bench (fat gripz)- 50 x 5, 5, 5
Banded Pull Apart- red band x 10, 10, 10


16/01/19

Circuit

Deadmill- 30s sprint x 5
Split Squat- sets of 5- bw, +12, +20, +32, +45  :personal-record: half bodyweight
Calf Raise- sets of 5- bw, +6, +10, +16, +20

Stretch.
Title: Re: Two Hands Two Feet
Post by: Coges on January 16, 2019, 03:38:00 am
So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ (https://www.instagram.com/athletic_truth_group/) Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.
Title: Re: Two Hands Two Feet
Post by: Mikey on January 16, 2019, 06:13:56 am
You can't beat the basketball bug haha.

This exercise looks awesome:


Sounds like your body is responding well to the training. Being pain and ache free is a great feeling.
Title: Re: Two Hands Two Feet
Post by: Coges on January 16, 2019, 07:57:57 am
You can't beat the basketball bug haha.

This exercise looks awesome:


Sounds like your body is responding well to the training. Being pain and ache free is a great feeling.

Haha I'm not sure I'll ever shake it. Probably not a bad thing either. My old man played till he was mid-late 50's at least. That gives me another 20 years.

It's really surprising. Played the social netball game tonight and the body pulled up great. Threw down a few one handers afterwards too which were pretty easy.

Also one huge thing that I forgot to mention is that I tore my right hip flexor back in 2007/8 at a hapkido grading and have re-injured it a few times since and it's never been the same. I have always kicked through pain in that area. 2 weeks in and I'm throwing kicks without pain. I think this is obviously what my body needed right now. Pretty stoked for what's to come.
Title: Re: Two Hands Two Feet
Post by: Coges on January 17, 2019, 06:24:46 pm
16/01/18
PM- netball game. Tons of cutting, sprinting and jumping. Did some jumps after the game and although svj is only about 22-23 my left leg SLRVJ was up around 30 which felt great.

17/01/18

1pm
Spent 2 hours bouldering with a couple of friends. I can see why people get addicted to this. Great combo of puzzle solving, strength and flexibility. Hands and wrists were pretty fried after this.


8pm
J Curl- sets of 5
12, 20, 25, 27.5, 30
Hanging Leg Raises- knees bent on way up and straight on way down-
5x5 - these sucked more than I can explain

Circuit-
cross bench pullover- 6 x 10, 10 x 10, 15 x 10
DB Trap 3 raise- 3.5 x 10, 5 x 10, 6.5 x 10
DB seated ex rotation- 3.5 x 10, 5 x 10, 6.5 x R6, L7

Stretch- standing pike x 2min, seated pancake x 5min

Body felt golden after the stretching. Also ate a ton of food today which may or may not have helped haha.
Title: Re: Two Hands Two Feet
Post by: adarqui on January 17, 2019, 10:11:43 pm
So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ (https://www.instagram.com/athletic_truth_group/) Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

great stuff man!!

also i remember seeing "kneesovertoesguy" on ig and thinking he was cool, because his nickname wasn't mockery.

i'm definitely a knees over toes guy myself, lol.
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2019, 05:19:11 pm
So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ (https://www.instagram.com/athletic_truth_group/) Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

great stuff man!!

also i remember seeing "kneesovertoesguy" on ig and thinking he was cool, because his nickname wasn't mockery.

i'm definitely a knees over toes guy myself, lol.

His training actually reminds me a bit of yours too from back in the day.
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2019, 06:11:07 pm
20/01/19

Got a call up to fill in for a ball team. B grade at MSAC which is a pretty good comp. First game in idk how long. 8 points, a few rebounds, some good assists, didn't embarrass myself, certainly not fit enough (walked the last 3 minutes of game time  :ninja:), went ok though. Felt pretty good to be back playing. Refs were great and let a lot go and there was a nice flow to the game. I played the 3/4 and got plenty of ball in the post and moving through the key. There were plenty of 3's getting chucked up but they settled and actually tried to play some decent strategy. I was completely dead after the game though. Literally dragged myself to my car.

21/01/19

Back to early AM training. In the gym at 5am.

Circuit-

Sled pulls x 50m
Poliquin step up- sets of 20- +20, +25, +30, +35, +40
Tib Raise- sets of 15- bw x 15 x 5
Title: Re: Two Hands Two Feet
Post by: Coges on January 23, 2019, 08:31:09 pm
22/01/19

Seated GM - sets of 5- +20, +30, +35, +40, +50
L-sit on parallettes- sets of 15s x 5

Chins- bw x 5, 4, 6
DB Shoulder Press- 5kg DBS x 10, 12.5kg DBs x 10, 10

23/01/19

Single Leg Deadmill Drive- 15s x 7 each leg
Split Squat- sets of 5
bw, +12, +20, +25, +30, +35, +40

Social netball game. Feeling pretty fast and bouncy. This is still the most frustrating game ever invented. Body feels good though. Only 4 games left then we're done and I'm back to balling every week.
Title: Re: Two Hands Two Feet
Post by: Coges on January 28, 2019, 05:55:28 pm
24/01/19

No training- missed my session

25/01/19

AM
Tank Drives (sled)- up (push) and back (pull)
Setting 2 +150kg- twice in 58s
Setting 2 +200kg- up and back
Setting 4 +200kg- up and back

Hack Squat-
10 x 10, 15 x 10, 20 x 5, 20 x 5, 20 x 7

GHR-
bw x 7, 6, 7

PM- Yesterday's session

Circuit 1-
J Curl- 10 x 5, 20 x 5, 25 x 5, 30 x 5, 35 x 5
Standing QL Raise- 10 x 5, 16 x 5, 20 x 5, 20 x 5, 20 x 5
Leg Raises- Not sure I can call these leg raises. This sucked completely. Was aiming for 5x5.

Circuit 2-
Cross bench pullover- 12.5 x 10, 10
Trap 3 raise- 5 x 5, 5
DB Ext rotation- 5 x 5, 5


28/01/19

Circuit- 5 rounds
Tank backwards drag - setting 2 +120kg - 60m
Reverse Step up- heel down- 5" box- sets of 15- bar, +30, +40, +50, +60
Seated Tib Raise- sets of 30- +15, +17.5, +20, +20, +20

Usain Bolt HF Cable Pull in- 20lb x 20, 40lb x 20, 40lb x 20
(Cable attached to foot- leaning against support facing away and explosively pulling knee in)

I've finally found a rec ball team for this season. Sunday arvos too which is brilliant as there will be no late games. No idea on the quality of the league but that's almost irrelevant to me right now. It's not A grade but I'm going to use this as an opportunity to actively work on the game with a view to joining a better team towards the end of the year once the fitness is better and the jump shot is back. I haven't had a consistent jumper since I played div 1 in my late teens.
Title: Re: Two Hands Two Feet
Post by: Coges on January 29, 2019, 05:58:32 pm
29/01/19

7.30pm

Seated GM- sets of 10- bar, 30, 40, 50, 50
L-Sit- 10s x 5

BW Ring Dips- 4, 5, 5
BW Ring Rows- 8, 8, 6

30/01/19

5am

Tank (Sled) 10 sets of 25m
Setting 1 +150kg, 3 +150, 4 +150, 4 +175, 4 + 200, 4 +220, 4 +240, 4 +260, 4 +280, 4 +300
Split Squat- 10 sets of 5 per leg
bw, 12kg, 16, 20, 25, 30, 35, 40, 48, 48

The above included farmers walks of about 30m each way to and from the DB rack between sets.

10 min stretching and done.

Title: Re: Two Hands Two Feet
Post by: Coges on January 31, 2019, 05:57:12 pm
Missed training yesterday. Got busy then got lazy.

Outside of actual training I've been a bit slack with my other goals. Eating has been pretty much all over the place as has sleep, language learning, etc. Going to start daily tracking of goals maxent style as that definitely brings some more focus to it. Going to run this for the month of Feb then reassess. Goals are as follows:

Weight-
Current: 93
Goal: 88
Food- Directly related to the above obviously
Current: Everything
Goal: No sugar/No alcohol (only drank on 4 or 5 days of Jan but still feel better without it)
Waking time-
Current: random
Goal: 4.30am every morning changing this to waking with alarm as I don't need to wake at the same time every day.
Cantonese study-
Current: random
Goal: min 15 mins per day

Title: Re: Two Hands Two Feet
Post by: Coges on January 31, 2019, 05:58:24 pm
31/01/19

Missed training

01/02/19

Daily compliance-
Weight- 93.2
Sugar- Nil
Alcohol- Nil
Waking time- 0/1
Cantonese- 15 mins done

Training
Circuit 1- 4x10
J Curl, Leg raise, QL Raise

Circuit 2: 4x10
Cross Bench pullover, Trap 3 raise, Seated db ex rotation
Title: Re: Two Hands Two Feet
Post by: Mikey on February 01, 2019, 06:05:28 am
That's cool that you're learning Cantonese. I wish I could speak another language. I love watching gangster movies so  I picked up how to say basic greetings and swear words in Cantonese from watching a lot of Triad movies (Young & Dangerous, Infernal Affairs I, II, III, Election, Election II, Chasing The Dragon, OCTB etc.)
Title: Re: Two Hands Two Feet
Post by: Coges on February 03, 2019, 05:21:39 pm
That's cool that you're learning Cantonese. I wish I could speak another language. I love watching gangster movies so  I picked up how to say basic greetings and swear words in Cantonese from watching a lot of Triad movies (Young & Dangerous, Infernal Affairs I, II, III, Election, Election II, Chasing The Dragon, OCTB etc.)

Yeah man it's a cool language to learn. I remember picking up the swearing back in high school where a heap of my friends spoke canto. As much as people say how hard it is it's like anything else. Put in the time and you get the results. I love those movies too. Infernal Affairs trilogy was just incredible.

As always when I write a plan down though things have changed. I have had two business discussions in the last two days where they stated some huge opportunities if I could speak Mandarin. I had planned to learn that after Cantonese so I'm doing the old switch-a-roo now and will put Canto on the back burner for the next year or two. Hoping to have a business grasp of Mandarin in the next 12-18 months.
Title: Re: Two Hands Two Feet
Post by: Coges on February 03, 2019, 05:57:55 pm
02/02/19

Tank- setting 3 + 140kg push and pull twice in 84s (100m total)

Hack squat-
bw x 10, 10 x 10, 15 x 10, 20 x 5, 20 x 5

GHR-
bw x 10, 8, 8

Deadlift-
60 x 3, 100 x 1, 120 x 1, 140 x 1 (quick test here and felt great except for the bar slipping straight through my fingers on my left hand on the 140 rep)

Incline DB Press-
17.5s x 10, 20s x 10, 22.5s x 10

Rope climb machine
30s on/30s off x 3


03/02/19

Another ball game. Body was feeling pretty sore from the last few days but it was 39 degrees so at least I was warmed up before starting. New team that I'll stick around with for a while. Played a group of young guys who just ran and ran. They had 1 guy who was my height and was ok but apart from that they weren't that great. We ended up winning by 2. I played pretty well for my second game back in 18 months. Pulled up great with no joint soreness either.

Funniest part of the whole game was when their big guy drove and tried a Westbrooke-esque dunk from just inside the free throw line. You know the one where he's dribbling on the left and has that nasty RL plant to finish with the right hand. Guy did the perfect imitation except that his hand barely grazed the bottom of the net at the end of the play. Was hilarious.

*Edit- I got a massive jump of a one step  RL plant. No real idea how high but I was at least a head above everyone else. Got comments from my teammates after it. Want to get some more jumps in this week. I think that's the "secret" to jumping. Get the body strong enough to absorb force then jump a lot to get better at jumping.
Title: Re: Two Hands Two Feet
Post by: Mikey on February 04, 2019, 04:00:28 am
(https://pbs.twimg.com/media/Bxk-6WmCQAEg73K.jpg)
His dad in the stands thinkin, "I told that dang kid to stop watchin those, Ball is Life videos!
Title: Re: Two Hands Two Feet
Post by: maxent on February 04, 2019, 08:30:12 am
(https://pbs.twimg.com/media/Bxk-6WmCQAEg73K.jpg)
His dad in the stands thinkin, "I told that dang kid to stop watchin those, Ball is Life videos!

it's funny but i also foudn it a bit inspiring. next time i get to ball, i legit will try to dunk it even if it's a 0.0000% chance i'll connect with the rim, just to see what it 'feels' like to go for an in-gamer. that will prob help make it more tenable to actually do it eventaully?
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2019, 05:56:00 pm
(https://pbs.twimg.com/media/Bxk-6WmCQAEg73K.jpg)
His dad in the stands thinkin, "I told that dang kid to stop watchin those, Ball is Life videos!

it's funny but i also foudn it a bit inspiring. next time i get to ball, i legit will try to dunk it even if it's a 0.0000% chance i'll connect with the rim, just to see what it 'feels' like to go for an in-gamer. that will prob help make it more tenable to actually do it eventaully?

I actually thought the same thing at the time. Just the way he loaded up was so confident and everyone fully expected him to dunk it. That just made it more hilarious. I was thinking the same as you though Maxent that why not give it a shot and see how close you get. We're playing the second bottom team this Sunday. I'm going to 100% attempt an in gamer.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 04, 2019, 08:13:36 pm
what's that from ^^??

even if he was nowhere close - props to the dude, if he was seriously trying to dunk it (and not some joke sh*t).
Title: Re: Two Hands Two Feet
Post by: maxent on February 04, 2019, 09:49:51 pm
I think there have been times where i've been close to the rim, got the ball on the way to me (from a team mate) and i know this is it, my moment. But the ball is taking foreever to get into my hands and I know the defence is already forming around me even before i have collected the ball. But the ball comes a split second too late, now the window if there was one to dunk has all but closed and ive lost the rare opportunity to in-game dunk. So i'll go up for some weak half-hearted layup and probably miss it cos im annoyed with the blown chance. That's a perfect time to premedidate a futile dunk attempt anyway. Suppose if you're aggressive enough the defence is gna move a bit but if you shy away first then they hold their ground.
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2019, 09:56:55 pm
I think there have been times where i've been close to the rim, got the ball on the way to me (from a team mate) and i know this is it, my moment. But the ball is taking foreever to get into my hands and I know the defence is already forming around me even before i have collected the ball. But the ball comes a split second too late, now the window if there was one to dunk has all but closed and ive lost the rare opportunity to in-game dunk. So i'll go up for some weak half-hearted layup and probably miss it cos im annoyed with the blown chance. That's a perfect time to premedidate a futile dunk attempt anyway. Suppose if you're aggressive enough the defence is gna move a bit but if you shy away first then they hold their ground.

I've had one tip dunk (doesn't really count), one missed open dunk attempt and one missed attempt in traffic where I was fouled. Of all three it was the last one that was the best opportunity. I think you've got nothing to lose. Drive in traffic, be aggressive and go for the dunk. At best you dunk on someone and it makes everyone's day. You'll likely get fouled though and end up at the line. At worst you miss a dunk in traffic. Much better alternative than blowing an open dunk attempt like I did. On Sunday I even had a few drives where if I was slightly more aggressive I could have made a play at it. Different mentality hey..
Title: Re: Two Hands Two Feet
Post by: maxent on February 04, 2019, 10:06:38 pm
It's all mental, i agree. Now that i think about it in hindsight, I react differently to having defense around me when dunking compared to dunking alone. I get too upright which means you can't set up properly to take off. So i have to cue myself to dip down even though it feels unintuitive (you want to dunk UP but you're dipping DOWN? it makes no sense in that moment) cos you're trying to rush thru the dunk at that point because time is so critical. The other thing is being patient and waiting til you reach the apex of the jump, i feel like i rush it even once im in the air (few times ive got that far lol). And it's def about being aggressive, you need to make contact with the defender even if it's to make space and put them on their back so you can give yourself that (slightly longer) launching window. Aggressive is definitely the key here, cos if your defender feels safe then you've lost the've won, but if you put some doubt in their mind and they will instinctively go for self preservation (fuck this 90kg guy is gna knock me over, better keep my balance otherwise i'll look bad).. etc. I always lose the mental game though lol. 
Title: Re: Two Hands Two Feet
Post by: Coges on February 05, 2019, 10:57:48 pm
04/02/19

Backwards deadmill- 5 x 60s
Romanian Rhythm Squats- bw x 50, bar x 50, 40 x 50, 60 x 50, 80 x 50

These rhythm squats are cool. If you actually find a rhythm (I used music) it makes them so much easier.

05/02/19

Seated GM- 5 x 10 @ 20kg
Straddle L-sit - 5 x 10-20s

Chins- bw x 7, 5, 4
DB Shoulder Press- 3 x 10 @ 10kg DBs

Hips and back have been feeling a bit tight the last few days so went easy on the GMs. Spent a fair amount of time stretching after and ended up feeling pretty good.
Title: Re: Two Hands Two Feet
Post by: Coges on February 06, 2019, 05:52:27 pm
06/02/19

6pm
Calf Raises- sets of 5
+10, +15, +15, +20, +20
Split Squat- sets of 5- front foot elevated 2"
bw, +12, +20, +30, +45

9.45pm
Netball game. Aside from being unfit the body felt great throughout this game. Jumps are easy as is cutting back forth. Only 3 more games left and the team will fold which is kind of nice but sad at the same time as it's a social team and good to catch up with them.

07/02/19
On a daily tracking note. I am daily tracking but just not daily logging it. Weight is down to 90.6 as of this morning. I loaded on creatine in the last week too which is nice. Need to move past looking in the mirror for the next little while though as I'm already starting to look smaller haha. Food intake has been great. Eating more fish, more veggies. Only refined sugar I've had is my nephew's birthday cake from last Saturday night and I only had one piece. It's been surprisingly easy to do. No alcohol either. Sleep is ok but I'm focusing on food this week and will work on the sleep as I go. Chinese is getting back on track too. The change from Canto to Mando took a couple of days to arrange but I have all the study material I need for the next year so I'm set to go.

No training today as I'm all over the place for work but will do today's session tomorrow and Friday's session on Saturday as I have the last couple of weeks.
Title: Re: Two Hands Two Feet
Post by: Coges on February 10, 2019, 06:24:26 pm
08/02/19

Circuit 1-
RDL- bar x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10
Leg Raises- bw x 5, 5, 5, 5, 5
QL Raise each side- bw x 10, 5 x 10, 10 x 10, 15 x 10, 15 x 10

Circuit 2-
Incline DB Pullover- 5kg x 10, 10, 10
Trap 3 Raise- 5kg DBs x 10, 7, 10


09/02/19

Tank 3 +120kg- 50m x 5
Full ROM Squats- sets of 20- bw, +6, +10, +12, +20
SL Back Ext- 5 reps each leg- bw, +9, +18, +20, +25


10/02/19

Ball game. Slowly getting back into it. Got to the line for free throws a heap and my shooting form is slowly coming back. Last 2 were perfect. Had a clear lane for a dunk attempt and didn't even try. Got the ball on the wing and blew by my guy for an open layup. Could have easily gone up and definitely had the juice in the legs. Then again you play how you practice and I haven't practiced at all haha. Going to get to the courts this week for some of that.


11/02/19

Backward Sled (tank- setting 3) + 130kg - 30m x 5
Poliquin Step Up- 15 reps per side- bw, +20, +40, +50, +60 (used a 25kg plate as the box and a support arm to elevate my heel)

Sissy Squats to box- bw x 5, 5, 5 (used aerobics box with 2 feet for height)
2 arm hangs- 30s x 3

Single Leg Seated Tib Raise- 16kg x 5, 5, 5 each side
Ext rotation- 6kg x 10, 10, 10 each side

10 mins stretching.
Title: Re: Two Hands Two Feet
Post by: Coges on February 10, 2019, 09:21:00 pm
Discipline Update-
Food is going great. Have never eaten better in my life. Tons of veggies and good meat. Going really well. On day 9 of no refined sugar. Haven't had any junk food at all. No alcohol in that time either. Sleep is getting better. Chinese is getting there too.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 11, 2019, 01:18:34 pm
Discipline Update-
Food is going great. Have never eaten better in my life. Tons of veggies and good meat. Going really well. On day 9 of no refined sugar. Haven't had any junk food at all. No alcohol in that time either. Sleep is getting better. Chinese is getting there too.

that's awesome to hear.

feels great to eat like that, and no alcohol is awesome. keep it up! :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on February 11, 2019, 11:18:01 pm
Discipline Update-
Food is going great. Have never eaten better in my life. Tons of veggies and good meat. Going really well. On day 9 of no refined sugar. Haven't had any junk food at all. No alcohol in that time either. Sleep is getting better. Chinese is getting there too.

that's awesome to hear.

feels great to eat like that, and no alcohol is awesome. keep it up! :highfive:

Could not agree more. We've practically been low carbish without even realising and I'm not getting the general symptoms that I've had before when I've tried that.
Title: Re: Two Hands Two Feet
Post by: Coges on February 11, 2019, 11:21:44 pm
12/02/19

Seated GM- Bar x 10, 30 x 10, 40 x 10, 45 x 10, 50 x 10\
Straddle L-sit- 10s x 5
Ring Rows- bw x 8, 8, 8, 8, 8

NG Incline DB Press- 3 x 10 @ 20kg DBs
SL Calf Raise- 3 x 5 @ 20kg (slow tempo all round)

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on February 13, 2019, 05:57:40 pm
Didn't train yesterday but played the obligatory mixed netball game. As much as I like catching up with my friends it's a shit of a game. The girls take full advantage of playing against blokes and push, shove and even hit you and there's nothing you can do about it. A girl pushed the ball into my face last night and I got called for contact. Think the infamous Kobe fake out but if if Barnes had made contact. Only two games left though and we're done. Anyway, after the game I did five jumps and all were over 30". The highest may have been around 32-33". Still need to get down and measure and film some jumps. Will try and do that tomorrow or Friday.
Title: Re: Two Hands Two Feet
Post by: Coges on February 14, 2019, 05:58:56 pm
Didn't get to the gym yesterday. Did do hapkido last night though. Good class. Also in more exciting news our hapkido club has struck a deal with my son's gymnastics club to share some space. Means I'll be able to train a lot more and with better facilities. Cannot wait.
Title: Re: Two Hands Two Feet
Post by: Coges on February 17, 2019, 06:11:51 pm
Missed the last three workouts of last week. Not great but I still played netball and did Hapkido so it wasn't like I sat on my ass doing nothing.

Played ball yesterday. 62-7. Our way lol. It was a train wreck of a game. The other team had two brothers who took at least 20 3's between then with most being from the "NBA" 3 point line. Half of them were step backs too. They hit 1 between them. In the end we didn't even bother defending them they were that far out. I felt sorry for their team mates. Especially one guy who was my height and had decent skills but just never got the ball. I also felt sorry for another of their players who ran into me as I made a cut. My shoulder made contact with his jaw and I felt it snap like I threw a nasty hook. Poor guy was probably 20-30kgs lighter than me too. He was ok and we had a good chat after the game. I had a couple of pre game dunks but no real opportunities in game. Aside from the alley that my teammate threw me with a couple of minutes left. Legit no legs that late in the game.

18/02/19

5am training

Reverse sled drag- 60m x 5
Peterson Step Up- bar x 15, 25 x 15, 30 x 15, 35 x 15, 40 x 15

Seated Calf Raise- 3 x 10 @+40

Seated DB Ext rotation- 5 x 10, 6 x 10, 7 x 10
Seated Tib Raise- 3 x 10 @ 15

Done. Stretch later tonight.

*Edit- Forgot to mention I went to the park yesterday morning with my kids and shot around for a while. Trying to focus on a few key items for my shot and it was going well. I ended up (internally anyway) feeling like I had a Klay type action. This actually then made it really easy to mimic his action instead of focusing on correcting my form and the shots started dropping. Was a really strange phenomenon and not sure if anyone else has done this. He has a really distinctive shot and maybe that's why it was easier to mimic it. What's more is I hit a few fade aways yesterday during the game and that same feeling was present. Hit a few mid ranges jumpers in practice too which was promising.
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2019, 06:42:34 pm
18/02/19

PM stretching-
90s wall piriformis each side/90s wall middle split x 3

90s pigeon pose each side/90s pancake x 3

Couch stretch - 5 mins each side

Took about 45 mins total but it was late and I was switching between reading and watching Rambo for the first two then having a game of Fortnite during couch stretch. Good times.
Title: Re: Two Hands Two Feet
Post by: Coges on February 19, 2019, 05:20:21 pm
19/02/19

5pm

Head 2 toe- 3 x 60 each leg
30 on last set each leg- decent upper calf discomfort

RDL- x 10, 40 x 10, 50 x 10, 60 x 15
Floor L-Sit- Single leg compression- 10-20s each leg x 4
Ring Chins- bw x 5, 5, 4, 6

Couch Stretch- 60 pulses each leg x 3

7pm
Hapkido class. Two instructors sick and another injured put me running the class. Forgot half my Korean terms but was an otherwise good class. Didn't get the same level of training I would normally get but was good to stretch the brain and have to think about things a bit more.
Title: Re: Two Hands Two Feet
Post by: Coges on February 20, 2019, 05:41:30 pm
20/02/19

5pm

SL Calf Raise- Sets of 5- bw, +20, +35, +35, +35, +35, +35, +35
Split Squat- sets of 3 with 4s pause at bottom- bw, +10, +15, +25, +35, +40, +45, +45

Cross Bench Pullover- got 1 set in and had a kitchen emergency. The local supermarket had included a couple of flies when they wrapped our chicken and I was nominated to deal with it.

9pm

Wall Piriformis- 3 x 90s each side
Wall Middle Split- 3 x 90s

Pigeon Pose- 3 x 90s each side
Pancake- 3 x 90s

Couch Stretch- 2.5mins per side
Title: Re: Two Hands Two Feet
Post by: gukl on February 21, 2019, 02:18:11 am
I see you're playing mixed netball! It's fun isnt it? I used to play at uni. It was mostly netball girls and rugby guys. Where abouts do you play? How advantageous do you find the ability to jump? I dunked once or twice... Nobody seemed clear whether that was allowed? Lol Also totally get you mean about the violence from the females hahaha
Title: Re: Two Hands Two Feet
Post by: Coges on February 24, 2019, 05:10:41 pm
I see you're playing mixed netball! It's fun isnt it? I used to play at uni. It was mostly netball girls and rugby guys. Where abouts do you play? How advantageous do you find the ability to jump? I dunked once or twice... Nobody seemed clear whether that was allowed? Lol Also totally get you mean about the violence from the females hahaha

Fun is one way to put it haha. I play just at a local league near me in Pakenham. Mainly gym rats/football players and girls who grew up playing. Some of the girls are unbelievable. Especially the shooters. I get hilarious reactions when I jump. People first comment how tall I am and how long my arms are and then tell me how high I can jump (which isn't even that high). In our league you can dunk but I've played in other leagues where no dunking is allowed. Not even jumping when you shoot. You can also goal tend in our league which I've done once.
Yeah man the women are full on. Couple of weeks back a girl was getting annoyed I kept intercepting the passes. As I jumped in front of her she legit pushed me in the lower back almost turning me upside down mid air. It was a ridiculous act and I would hate to think what would happen if a guy did that to a girl.
Title: Re: Two Hands Two Feet
Post by: Coges on February 24, 2019, 05:20:52 pm
Keep running into a wall late in the week. Didn't train Thursday due to work commitments and Friday and Saturday I just fell off the face of the earth.

Had a ball game yesterday. Was an interesting game. The other team weren't that competitive but they had a guy who would have been 6'5. He was a decent player but just like the rest of the team he wanted to shoot 3's most of the game. I played ok. Some decent offence and a couple of blocks. Need to be fitter though.
Title: Re: Two Hands Two Feet
Post by: Coges on February 26, 2019, 05:42:53 pm
26/02/19

6pm

Deadmill-
30s x 5
Reverse Step Up- sets of 15- heel down- 6.5"box-
20, 25, 30, 35, 40

BW ring dips
6, 2, 4- my second set straight up sucked haha. Almost forgot how to dip
BW ring rows- feet elevated
10, 10 (not full ROM), 8- I "got" the movement on the second and third sets and was actually pulling properly with my back for the first time in ages. Felt great but a lot weaker obviously.

10pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins ended up spending 5 mins here
H2T- 72 pulses/side
Couch Stretch 36 pulses


27/02/19

3.30pm

2.5min deadmill- backwards slow steps

Seated GM- sets of 10
20, 30, 40, 50, 60
Straddle l-sit-
15-20s x 5

Cross bench pullover
6kg x 10, 10, x 7, 10 x 8
Single Leg Tib Raise
LR, (7,4)(6,4)(10,8)

Trap 3 Raise- sets of 10
2.5kg dbs, 5kg, 5kg

7pm
90 min hapkido class. Lots and lots of basics. Reinforcing good form and practicing kicking. Great class.

11pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins ended up spending 5 mins here
H2T- 72 pulses/side
Couch Stretch 36 pulses
Title: Re: Two Hands Two Feet
Post by: Coges on February 27, 2019, 05:34:30 pm
27/02/19

8pm

Deadmill- 15s sprint x 3
SL Calf Raise- 15kg x 5 x 3
Front foot elevated Split Squat- 4" box- bw x 15, 12 x 15, 12 x 15

Banded ankle mobilisations- 3 sets to failure each way each ankle

11pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Had some groin discomfort during the day which was definitely present during the split squats. I think a slight strain from hapkido. Cut the squats 1 set short and went a little easier in the middle splits and pancake stretches. It actually felt better after the squats though so idk. Will take it easy the next couple of days on movements that might aggravate it.
Title: Re: Two Hands Two Feet
Post by: Coges on February 27, 2019, 06:34:27 pm
Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.
Title: Re: Two Hands Two Feet
Post by: adarqui on February 27, 2019, 10:06:35 pm
Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.

damn dude that's really good, especially the no-alcohol/refine sugar part. i got you beat on the no-alcohol part but def not the sugar part, just had some sea salt milk chocolate raisins for example :D

also 5% scan is probably still very low.

the no-alcohol part is the best achievement to me.

come to think of it.. regarding elite athleticism and such, i dont think elite kenyans drink any alcohol. lol. it's not something i ever hear anyone talk about. but i also don't hear any kenyans saying they drink etc.

the cold showers thing is pretty crazy, love it.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on February 28, 2019, 05:33:27 pm
Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.

damn dude that's really good, especially the no-alcohol/refine sugar part. i got you beat on the no-alcohol part but def not the sugar part, just had some sea salt milk chocolate raisins for example :D

also 5% scan is probably still very low.

the no-alcohol part is the best achievement to me.

come to think of it.. regarding elite athleticism and such, i dont think elite kenyans drink any alcohol. lol. it's not something i ever hear anyone talk about. but i also don't hear any kenyans saying they drink etc.

the cold showers thing is pretty crazy, love it.

pc!

Thanks man. It seems that a lot of elites rarely drink these days. Lebron might be the exception with his love for red wine. I know in the Australian Football League most teams will be completely dry throughout the season. Although they may engage in other substances off the record.

I am definitely a fan of the way I feel not drinking but the best one for me is the no junk. It's been the hardest thing to give up and now that I have I'm definitely not going back. We are making up for it with other "healthy" snacks like cacao & nut protein balls, etc which I can do but it's completely removed that binge mentality which is gold.

Mate there is something about cold showers. I feel ok after a warm/hot one but after a cold shower you feel alive and the skin is smooth and tingling. It's something else altogether.
Title: Re: Two Hands Two Feet
Post by: Coges on March 03, 2019, 08:00:49 pm
28/02/19
Rest- unintended but Thursday seems to get me every time

01/03/19

Deadmill backwards x 5min

J curl- sets of 5
20, 25, 30, 35, 40
Modified Garhammer Raise
4, 3, 4, 3, 6

Single Arm DB Scott Curl
5 x 10, 10 x 10, 10

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

02/03/19
Rest

03/03/19

Deadmill sprints-
15s forward, 30s backwards x 2

Sissy Squats- 3 x 5

Bench Press-sets of 5
20, 40, 50, 60, 70
L-Sit single leg extensions
5 x 5

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Basketball game-
Interesting game. We were cruising for the most part and ended up leading by 16 with about 5 mins to go. Dropped our guard and they got back to within 6 with 3 mins to go but a couple of quick buckets our way closed the game out. I had a couple of tip ins and one of them I was above the rim when I guided it back. Need to get dunking into the game mentality. On that I will get some jumping/dunking practice in over the next two weeks as we have a bye this week. Also need to start running as my fitness is just not good enough. Nothing major. Maybe 1 longish run and 1-2 interval sessions a week. I should be able to handle that. 
Title: Re: Two Hands Two Feet
Post by: Coges on March 04, 2019, 08:18:06 pm
04/03/19

Deadmill- backwards-
5 x 60s
Poliquin step up- 3" box + heel elevation- sets of 5
20, 40, 50, 60, 70

Incline DB Bench-
15kg DBs x 10 x 2
Chins-
bw x 3, 3

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Have a cold/flu thing so am doing the absolute minimum. Training felt good. So did the stretching. Tired AF though.
Title: Re: Two Hands Two Feet
Post by: adarqui on March 04, 2019, 09:01:08 pm
aaaahh damn sux. get better soon!
Title: Re: Two Hands Two Feet
Post by: Coges on March 04, 2019, 10:14:52 pm
aaaahh damn sux. get better soon!

Thanks man. I avoided the cold and flu tabs early but now I'm downing them like candy
Title: Re: Two Hands Two Feet
Post by: Coges on March 11, 2019, 09:27:49 pm
Trained once at the end of last week and trained hapkido on Saturday. Still feel like shit. Didn't train yesterday. May do a quick session tonight.

On a positive note I put together the new ring on Friday. It's pretty sweet. Adjustable from 8-10ft. Did some jumps on Friday too. Single leg left and right. RVJ LR and RL. The good news is that all plants and takeoffs were mid 20's. The bad news is that they were all super slow and lethargic. This isn't surprising given I've been sick and is also good news cause I can see heaps to fix and get some good gains.
Title: Re: Two Hands Two Feet
Post by: Coges on March 13, 2019, 08:17:09 pm
Netball game last night. Felt rubbish at the start and great at the end. Was definitely better for the run.

Haven't trained still this week. Have had full days of work and haven't felt like getting up at 4.30 to go to the gym. Will do Hapkido tonight and then get back into training from tomorrow. Fingers crossed.
Title: Re: Two Hands Two Feet
Post by: Coges on March 17, 2019, 07:10:13 pm
Didn't train at all last week and didn't do hapkido on Saturday. Played ball yesterday and I was ok but just tired and lethargic. No legs at all. That was our last game of the regular season and we beat the top team by 15. Semi final this week and we should make the granny the following week.

Back into training tonight as I'm feeling a lot better but will still take it pretty easy this week. Bloody flu. Didn't expect it to be this bad.
Title: Re: Two Hands Two Feet
Post by: Coges on March 18, 2019, 06:24:09 pm
18/03/19

Backwards Deadmill- 30s x 5
Heel down reverse step up- 6" box- sets of 15- 20, 25, 30, 35, 40

Bottom 1/4 squats- aim is 100 straight reps- got to 60

Incline DB Presses- 3 x 12 @ 15kg DBs (light DBs but went slow and felt every rep)
Sissy Squats to mats (14")- 5, 5, 10
Chins- bw x 4, 4, 6

Stretching-
Calf, Couch, Pigeon, Pancake- 2-3 minutes spent in each pose

Felt great to be back. Was conservative but feel a ton better for it.
Title: Re: Two Hands Two Feet
Post by: Coges on March 18, 2019, 10:28:53 pm
Posting for later reference. Saw this ages ago and just came across it again.

http://www.youtube.com/watch?v=dkxFtT0GUP0
Title: Re: Two Hands Two Feet
Post by: Coges on March 21, 2019, 12:33:45 am
19/03/19

Quick session due to work and family commitments.

Stretch RDL- 6 x 6
bar, 40, 60, 80, 90, 100
Assisted l-sit- each leg x 10s x 6

Doneski.

20/03/19


Final netball game. Thank god that's over and done with. Had a complete d-bag that I played on. Dude was pushing me from the get go. He pushed me once too often and I went back at him in the 3rd quarter. We got sat for 2 minutes by the ref. There was nothing really in it but he's just a naturally angry guy and a complete dick. Glad I don't have to put up with that anymore. If it were basketball I would run right over him and put him into next week.

21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.
Title: Re: Two Hands Two Feet
Post by: Coges on March 21, 2019, 10:06:55 pm
21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.

Famous last words. Got busy and did nothing. Oh well.
Title: Re: Two Hands Two Feet
Post by: Coges on March 24, 2019, 06:15:00 pm
Ended the week without further training. Trained Hapkido Saturday with a monster 2 hour session. It was full on and I was completely fatigued afterwards. Legit dead.

Played ball yesterday. Semi final. Played like shit. Had an ok game defensively and on the boards. Just wasn't aggressive enough offensively and we suffered for it. We lost by 4. We were down by 5-6 most of the match. Got back in front with a few minutes left but let them get a couple of easy buckets and put up some rubbish shots ourselves. We have the second chance so another game Friday to qualify for the grand final on Sunday.

25/03/19

Woke up this morning with my right knee/calf feeling terrible. Still trained though as there was nothing too strenuous on those areas.

Reverse Sled/tank drag- 60m x 4
Poliquin step up- sets of 20- 20, 40, 50, 60

Feet elevated Ring rows- 8, 6, 8
Full ROM Dips- 5, 5, 4

Calf stretches.

More stretching to come later tonight.
Title: Re: Two Hands Two Feet
Post by: Coges on March 25, 2019, 12:24:08 am
Played ball yesterday. Semi final. Played like shit. Had an ok game defensively and on the boards. Just wasn't aggressive enough offensively and we suffered for it. We lost by 4. We were down by 5-6 most of the match. Got back in front with a few minutes left but let them get a couple of easy buckets and put up some rubbish shots ourselves. We have the second chance so another game Friday to qualify for the grand final on Sunday.

Just got word through that I didn't play enough games to qualify for finals and shouldn't have played yesterday. Needed 7 and I only played 6. Apparently never happens in this league but I must have played ok last week and they looked me up and complained to the league. This means 3 weeks off to get my shit together then come back and destroy them next season.
Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2019, 08:08:22 pm
26/03/19

4 mins backwards deadmill

Seated GM- 4 sets of 15- 20, 30, 40, 50
Straddle l-sit- 4 sets between 10-20s

1 hour shooting practice including 15 SL jumps off right foot. So unco off the right leg with single leg jumps. Getting between 20-25" though. Interesting to see where this goes with some focus. I could definitely feel different muscles working though. Need to be more focused when shooting around. Had some periods where I was locked in but for the most part I was just faffing about.
Title: Re: Two Hands Two Feet
Post by: Coges on March 28, 2019, 06:21:57 pm
28/03/19

Deadmill Sprints-
30s x 4
Split Squats- sets of 10 with 4s pause at bottom- oly shoes- both feet on floor- ROM was great- working towards rear foot elevation
bw, +10, +10, +10

Bottom 1/4 squats- 100 reps
Went a little fast on these but damn that burn is real

Ext Rotation & Powell Press - 1 x 10 each

Footy and beers #winning
Title: Re: Two Hands Two Feet
Post by: Coges on March 28, 2019, 06:27:18 pm
29/03/19

Back on the cold showers. Have been on and off them lately. Feels so damn good after. Need to remember that.

Training later tonight. 
Title: Re: Two Hands Two Feet
Post by: adarqui on March 28, 2019, 10:31:34 pm
29/03/19

Back on the cold showers. Have been on and off them lately. Feels so damn good after. Need to remember that.

Training later tonight.

back on it. :headbang:
Title: Re: Two Hands Two Feet
Post by: Coges on April 01, 2019, 06:53:30 pm
01/04/19

Reverse Deadmill-
5 x 30s
Petersen Step Up- sets of 8- 6" box
20, 40, 60, 70, 80

Ring Chins-
bw x 6, 4, 30s ecc
DB Incline Bench-
15s x 10, 10

Jumps practice-
Part of my program is to balance out my jumps with the 4 different plants over 2 weeks. So last week I did SL jumps, L then R take off. This week is RL then LR.
RL plant x 12 jumps- Peak of around 27-28". A bit awkward but that's the point. I had done the last two jumps sessions in runners and my feet/ankles hated me afterwards. Did them in my ball shoes and was much better. These jumps are done in my driveway on the home hoop so a little harder than a normal court surface. 

Spent 10 mins shooting as well. Need to pretty much rebuild my shot at this point.
Title: Re: Two Hands Two Feet
Post by: Coges on April 04, 2019, 06:35:37 pm
03/04/19

2.5 mins backwards deadmill

Stretch RDL-
bar x 15, 60 x 15, 90 x 14, 110 x 4 +6 with straps- grip absolutely blew up on the 90 set
Floor L-sit leg raises
9 each side x 4

Sissy squats-
10 reps to 16" box

Chins ecc- 28s, 30s,
Ring dip ecc- 23s, 23s

Calf Stretches- 90s each side x 3

04/04/19

Deadmill sprints-
15s x 5
Split squats- oly shoes- no elevation- 5 reps per side
bw x 5, +10 x 5, +30 x 5, +45 x 5, +45 x 5

QL extension-
15kg x 7, 7 each side

Jumps-
LR plant x 15 reps
Jumps were done off 1 step approach. Form was decent and got ok with height with a max of 27-28". Not bad considering I never jump with this plant.
Title: Re: Two Hands Two Feet
Post by: Coges on April 07, 2019, 07:49:59 pm
Met up with the new mid week ball team yesterday. Have never met these guys before so was a little hesitant. Not going to be a great team but we'll be pretty good. All similar age to me (few years younger) and all with decent skills. We will also be playing a lower grade so these games will be a good opportunity to practice stuff to use with my Sunday team which is more competitive. Threw down a few dunks yesterday as well. They were surprisingly impressed with my baby dunks haha. One of the guys snuck a video and posted it to his IG story. I still look so slow driving but that's good feedback. I did one dunk though without palming the ball which was cool and that's my new focus to get that down pat so I don't have to worry about it mid game if I get on a fast break. It's the number one thing that has stopped me from dunking in games in the past.
Title: Re: Two Hands Two Feet
Post by: adarqui on April 07, 2019, 08:36:05 pm
Met up with the new mid week ball team yesterday. Have never met these guys before so was a little hesitant. Not going to be a great team but we'll be pretty good. All similar age to me (few years younger) and all with decent skills. We will also be playing a lower grade so these games will be a good opportunity to practice stuff to use with my Sunday team which is more competitive. Threw down a few dunks yesterday as well. They were surprisingly impressed with my baby dunks haha. One of the guys snuck a video and posted it to his IG story. I still look so slow driving but that's good feedback. I did one dunk though without palming the ball which was cool and that's my new focus to get that down pat so I don't have to worry about it mid game if I get on a fast break. It's the number one thing that has stopped me from dunking in games in the past.

hah nice. where's the ig clip? :ibjumping:
Title: Re: Two Hands Two Feet
Post by: Coges on April 07, 2019, 08:48:59 pm
Met up with the new mid week ball team yesterday. Have never met these guys before so was a little hesitant. Not going to be a great team but we'll be pretty good. All similar age to me (few years younger) and all with decent skills. We will also be playing a lower grade so these games will be a good opportunity to practice stuff to use with my Sunday team which is more competitive. Threw down a few dunks yesterday as well. They were surprisingly impressed with my baby dunks haha. One of the guys snuck a video and posted it to his IG story. I still look so slow driving but that's good feedback. I did one dunk though without palming the ball which was cool and that's my new focus to get that down pat so I don't have to worry about it mid game if I get on a fast break. It's the number one thing that has stopped me from dunking in games in the past.

hah nice. where's the ig clip? :ibjumping:

I just sent it to you in DMs. Don't know how to save a video from there.
Title: Re: Two Hands Two Feet
Post by: Coges on April 09, 2019, 10:08:16 pm
09/04/19

Reverse Deadmill Sprints-
100s, 80s, 60s, 40s, 20s

Heel down step up- 7" box- sets of 15
20, 40, 50, 60, 70

Bottom 1/4 squat bounces- 55
Sissy Squats to 8" box- 10

SL Calf Raise- 3 x 10 @20
Tibialis Raise- 3 x 10

Calf and Couch stretches.

10/04/19

Light sled warm up x 150m

Chins- bw x 8, +10 x 3, +20 x 1, +30 x 1  :personal-record:- don't think I've ever done this much before.

Ring Dips- bw x 7, 5, 3
Ring Rows- bw x 10, 9, 6
Floor single leg compression- 3 x 10/side with 3s hold

Seated Ext Rotation- 5kg x 10, 7.5kg x 6, 6
Zottman DB Curl- 5kgs x 10, 7.5s x 7, 5

Done. Great session. Especially considering my chins and dips numbers. Have gone up without training them much. Love that.

Stretching and ball to come later.
Title: Re: Two Hands Two Feet
Post by: Coges on April 10, 2019, 07:55:50 pm
Game post-
This game sucked. New team and new comp. The opposition didn't know how to play. As in seriously didn't know how to play. The refs went easy on them and they traveled a lot, heaps of double dribbles, lots and lots of threes from god know where. It was 45-3 after the first half and we ended up winning 71-8. They were good about it and were all smiles but man it was a shocker. Gave me no idea how good our team is considering we could all score at will with no pressure whatsoever. The first 30 points we scored were all steals/rebounds into fast breaks. The other downside was one of our guys jacked up about 15 3's. He hit 5 but that wasn't the point. It was a bit of an insight into what kind of player he is.

On a slightly more positive but still mildly depressing note I had an in game dunk with about 20s left in the game. I say mildly depressing as the I had a fast break to myself and all the pressure of making it. Got up ok on tired legs, couldn't palm the ball as it was a bit slippery so got over the top of it ok and it bobbled around then finally went in. So technically its a dunk but not happy with it. I'm sure I'll get more opportunity at this level so need to get some practice during the week.

Side note- I never realised how much of an art form alley oop passing is. I almost think you need to be either- highly skilled or a dunker to know or appreciate where to pass it. Last night they threw me about 8 alleys and all were either about 6ft off the ground or bullets that no one had a chance at catching. Even in the other team I play with who are more skilled have no concept of how or where to pass them.
Title: Re: Two Hands Two Feet
Post by: adarqui on April 10, 2019, 11:29:43 pm
Game post-
This game sucked. New team and new comp. The opposition didn't know how to play. As in seriously didn't know how to play. The refs went easy on them and they traveled a lot, heaps of double dribbles, lots and lots of threes from god know where. It was 45-3 after the first half and we ended up winning 71-8.

wtf? that's awful. LMFAO.

i'd call travel on them every single time. learn to play the game. if someone cant dribble, pass. they could have gone naismith old peach crate style and just passed non-stop without dribbling. lol.

Quote
Side note- I never realised how much of an art form alley oop passing is. I almost think you need to be either- highly skilled or a dunker to know or appreciate where to pass it. Last night they threw me about 8 alleys and all were either about 6ft off the ground or bullets that no one had a chance at catching. Even in the other team I play with who are more skilled have no concept of how or where to pass them.

back when i hooped, i threw tons of alleys and i never got anywhere close to dunking back then. so just decent passer i imagine. also tho, i threw alleys to people i've played with before. doubt i threw an alley oop to someone i never played with.. so having that experience playing with someone probably helps.
Title: Re: Two Hands Two Feet
Post by: maxent on April 11, 2019, 12:08:03 am
This is a thing. Throwing an oop is a skill .. ive had one PG i met for the first time who nailed it and it was refreshing. They make it seem so effortless in the NBA, makes me wonder what normal players are missing about throwing them.
Title: Re: Two Hands Two Feet
Post by: Coges on April 11, 2019, 12:49:09 am
Game post-
This game sucked. New team and new comp. The opposition didn't know how to play. As in seriously didn't know how to play. The refs went easy on them and they traveled a lot, heaps of double dribbles, lots and lots of threes from god know where. It was 45-3 after the first half and we ended up winning 71-8.

wtf? that's awful. LMFAO.

i'd call travel on them every single time. learn to play the game. if someone cant dribble, pass. they could have gone naismith old peach crate style and just passed non-stop without dribbling. lol.

Man they called some but there were so many steps, carries, etc. I felt bad because they were just terrible. You couldn’t even call it a real game. Was like playing a bunch of 4 year olds.

Side note- I never realised how much of an art form alley oop passing is. I almost think you need to be either- highly skilled or a dunker to know or appreciate where to pass it. Last night they threw me about 8 alleys and all were either about 6ft off the ground or bullets that no one had a chance at catching. Even in the other team I play with who are more skilled have no concept of how or where to pass them.

back when i hooped, i threw tons of alleys and i never got anywhere close to dunking back then. so just decent passer i imagine. also tho, i threw alleys to people i've played with before. doubt i threw an alley oop to someone i never played with.. so having that experience playing with someone probably helps.

I used to in high school. We would all throw them but the general idea is basic. Put the ball near the rim at a medium pace. It’s not that difficult.
Title: Re: Two Hands Two Feet
Post by: Coges on April 11, 2019, 12:51:47 am
This is a thing. Throwing an oop is a skill .. ive had one PG i met for the first time who nailed it and it was refreshing. They make it seem so effortless in the NBA, makes me wonder what normal players are missing about throwing them.

I was asking them for one off the backboard with me trailing the fast break as I thought that would be easier. Nope. No can do. It does make you appreciate the guys who throw them though.
Title: Re: Two Hands Two Feet
Post by: LBSS on April 11, 2019, 04:08:45 am
This is a thing. Throwing an oop is a skill .. ive had one PG i met for the first time who nailed it and it was refreshing. They make it seem so effortless in the NBA, makes me wonder what normal players are missing about throwing them.

you mean other than 99.99999th percentile kinesthetic sense and countless hours of practice?
Title: Re: Two Hands Two Feet
Post by: Coges on April 11, 2019, 07:38:59 pm
This is a thing. Throwing an oop is a skill .. ive had one PG i met for the first time who nailed it and it was refreshing. They make it seem so effortless in the NBA, makes me wonder what normal players are missing about throwing them.

you mean other than 99.99999th percentile kinesthetic sense and countless hours of practice?

Sorry LBSS but I have to go with Maxent on this one. It's not that hard. Just like throwing a chest pass but putting it next to the ring. There's a guy in one of my teams who's a gun. Can shoot the lights out, has great post moves, can handle the ball well but throws oops like a fastball. I had a perfect backdoor cut, no one between me and the rim and he sent a rocket that passed me by before I'd even left the ground.
Title: Re: Two Hands Two Feet
Post by: LBSS on April 12, 2019, 04:41:57 am
haha fair enough. although my own relatively limited experience with getting people to throw me lobs is that it's harder than it looks. maybe all your boy needs is a bit of a talking-to about the zip he puts on them.
Title: Re: Two Hands Two Feet
Post by: adarqui on April 12, 2019, 05:26:04 pm
i think it's way harder than it looks. especially in game situations. someone throwing it needs decent timing, beyond just good fundamentals etc.

and ya normal people can't throw lobs for sh*t. 0 timing & 0 placement.
Title: Re: Two Hands Two Feet
Post by: Coges on April 14, 2019, 07:49:02 pm
Agree that it's harder than it looks. It just surprises me how bad most guys are at it. Almost like they freak out when trying to do it. Just need to give them some practice and a higher target I think.
Title: Re: Two Hands Two Feet
Post by: Coges on April 14, 2019, 07:55:41 pm
12/04/19

Started to train with some banded RDLs. Had a massive headache though and this was making it so much worse. Called it a day and did some stretching instead. 

13/04/19

Deadmill Sprints- 4 x 15s
Split Squat- back foot elevated 5"- bw x 5, +10 x 5, +20 x 5, +30 x 5

Jumps. Did around 15 SL jumps off my left. A few dunks for good measure and then a few without the ball where I hit 32" which is the highest I've hit in a long time. Especially given it was on the rim in my driveway where I'm always a little cautious. Had some good speed but know my technique needs some work and (thanks to some bad food the last week) I was was jumping at about 92kgs plus clothing. Read a study somewhere that 3.8lbs of fat gain resulted in a 2" vertical loss. Got me really interested in getting this fat off. I'm not fat but would have at least double that to lose. Makes me excited for my jumping. Get the fat off/better jumping technique/stronger = gains!

15/04/19
5.00am

Reverse Sled- 5 x 60m
J Curl- bar x 5 x 5- these felt tight as fuck. Could have been the time of morning or that I haven't done them for weeks.

Poliquin Step Up- sets of 15- 3" box
20, 40, 50, 60, 70, 80, 90  :personal-record:

300m reverse sled to finish
Title: Re: Two Hands Two Feet
Post by: Coges on April 16, 2019, 07:30:50 pm
16/04/19

5pm

Cross Bench Pullover & Trap 3 Raise- 3 supersets. Nothing to write home about.

Did 15-20 jumps with a LR plant. Felt surprisingly comfortable and after the first couple I was doing them off a decent run up. Max height was around 30" which is pretty good considering that's my weakest two foot plant. Took some video for feedback and need to get lower and take a bigger penultimate which is actually great cause there's inches right there that I'm missing out on.

*Funny and really annoying now that I'm assessing my jumping technique I was thinking back to playing basketball when I was about 18-20. We had a high level volleyball player fill in with us. I remember him asking me if I had ever been taught how to jump cause he could see things that I could probably work on. I remember my own arrogant reaction at the time thinking what can this guy show me. He's only a volleyball player haha. Dammit. Makes me wonder.
Title: Re: Two Hands Two Feet
Post by: adarqui on April 16, 2019, 10:14:52 pm
16/04/19

5pm

Cross Bench Pullover & Trap 3 Raise- 3 supersets. Nothing to write home about.

Did 15-20 jumps with a LR plant. Felt surprisingly comfortable and after the first couple I was doing them off a decent run up. Max height was around 30" which is pretty good considering that's my weakest two foot plant. Took some video for feedback and need to get lower and take a bigger penultimate which is actually great cause there's inches right there that I'm missing out on.

*Funny and really annoying now that I'm assessing my jumping technique I was thinking back to playing basketball when I was about 18-20. We had a high level volleyball player fill in with us. I remember him asking me if I had ever been taught how to jump cause he could see things that I could probably work on. I remember my own arrogant reaction at the time thinking what can this guy show me. He's only a volleyball player haha. Dammit. Makes me wonder.

i remember in ~2017 or so, this old timer distance running coach told me I need to actively plantar flex my ankles when i run, summary: "really focus on extending your ankle on each stride". I was like cool thanks, but ignored it, because I know stuff like that is stupid. The last thing I want to be doing while running is thinking to push off my toes every stride, especially in races of thousands of strides. Absolute garbage.

but it got me thinking...

so several days later, I actually tried it. I was just like, hmm what if it's not so bad, and it actually helps.

strained my soleus in like 5 seconds and had to take a week off.

there's so much noise out there. maybe he'd have given you some good advice. or maybe he'd plant form guru landmines in your brain - as we've seen, can last *forever* with people. just have to be careful.

 :ninja: :ninja: :ninja:
Title: Re: Two Hands Two Feet
Post by: Coges on April 16, 2019, 10:39:20 pm
16/04/19

5pm

Cross Bench Pullover & Trap 3 Raise- 3 supersets. Nothing to write home about.

Did 15-20 jumps with a LR plant. Felt surprisingly comfortable and after the first couple I was doing them off a decent run up. Max height was around 30" which is pretty good considering that's my weakest two foot plant. Took some video for feedback and need to get lower and take a bigger penultimate which is actually great cause there's inches right there that I'm missing out on.

*Funny and really annoying now that I'm assessing my jumping technique I was thinking back to playing basketball when I was about 18-20. We had a high level volleyball player fill in with us. I remember him asking me if I had ever been taught how to jump cause he could see things that I could probably work on. I remember my own arrogant reaction at the time thinking what can this guy show me. He's only a volleyball player haha. Dammit. Makes me wonder.

i remember in ~2017 or so, this old timer distance running coach told me I need to actively plantar flex my ankles when i run, summary: "really focus on extending your ankle on each stride". I was like cool thanks, but ignored it, because I know stuff like that is stupid. The last thing I want to be doing while running is thinking to push off my toes every stride, especially in races of thousands of strides. Absolute garbage.

but it got me thinking...

so several days later, I actually tried it. I was just like, hmm what if it's not so bad, and it actually helps.

strained my soleus in like 5 seconds and had to take a week off.

there's so much noise out there. maybe he'd have given you some good advice. or maybe he'd plant form guru landmines in your brain - as we've seen, can last *forever* with people. just have to be careful.

 :ninja: :ninja: :ninja:

Hahaha yeah good point. Back then I just assumed jumping was innate and didn't think it could be a learned skill.
Title: Re: Two Hands Two Feet
Post by: Coges on April 17, 2019, 08:08:45 pm
Stretching and ball game yesterday. Big stretching session and felt golden after. Ball game was a wash. 2nd game with the new team and we struggled for cohesion. I was pretty tentative on offence and basically sucked. We lost by 11 which wasn't a bad result but I would normally expect to beat the other team. Worst part was I copped a knock to the left knee and calf. Didn't even realise until I got home and it was battered and bruised. Feels a bit better this morning so hoping I can train later.
Title: Re: Two Hands Two Feet
Post by: Coges on April 28, 2019, 10:09:23 pm
Missed a whole week of updates. Most likely because I didn't train for a whole week haha.

Played ball last Wednesday. Ok-ish game. We won easily but I'm still finding my place in the team. Rolled my ankle in the first 2 minutes which didn't help but ran it off. Have also been eating a lot of crap and felt like rubbish anyway.

Played yesterday with the other team. It's funny the different mentality I have when playing with different people. We were missing our two "best" players. By best they are the most offensively aggressive so they take more shots than anyone else although they don't necessarily have a higher scoring percentage. With them not in the team I was way more aggressive. Had a heap of good offensive moves which were mainly from the post and had a really good game as a result. I still had a few assists and created other scoring opportunities but looked for my own shot first which is something I do not normally do. Also had one oop opportunity that went begging. We were running a fast break and I was in the clear with one opposition player in the key. I wasn't expecting him to throw an alley but when he threw it up I jumped instinctively. I get serious height only to realise the ball was a thrown just above my oppositions head height. This turned out to be my hip height so I was pissed that we messed that one up.

Back into training tonight. Time to get this body back on track.
Title: Re: Two Hands Two Feet
Post by: Coges on April 29, 2019, 07:19:26 pm
29/04/19

Reverse Deadmill- 4mins 30s
Calf Stretch- 3 mins total

J Curl- sets of 5- bw x 5, 10 x 5, 20 x 5, 30 x 5
Step Up- Heel down- 7.5" box- sets of 15-  20, 30, 40, 45

Garhammer Raise- 5, 4, 4
Seated DB Tibialis Raise- 10 x 20, 15 x 20, 20

Incline DB Press- 15s x 10, 17.5s x 10, 10
Chins- bw x 5, 4, 2

Couch Stretch and 90/90 stretch to finish

Good session. Felt great after but no surprises that I hadn't lifted in over a week looking at my chins. Step ups were ok although the box was likely an inch or two too high. J curls were great. Got some feedback on my form which made a huge difference in using the hips properly throughout the movement.
Title: Re: Two Hands Two Feet
Post by: Coges on April 30, 2019, 07:02:15 pm
30/04/19

Quick session tonight.

Circuit 1
Deadmill sprints- 2 x 15s
Calf Raises- 2 x 10 @ 15kg
Couch Stretch x 60s

Circuit 2
Seated GM- sets of 5- bw, 20, 30, 40
Split Squat- sets of 5- bw, 10, 30, 35

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on May 01, 2019, 08:05:01 pm
01/05/19

Ball game. Competition wasn't great but I had a good game. Dominated underneath. Good for a run and had some nice drives. The good thing about this team is a few of the wives/girlfriends take videos from the side. Here's a still from a tip in I had which had some decent height. Feel good about getting another 4-6" on that soon too.

Title: Re: Two Hands Two Feet
Post by: Mikey on May 02, 2019, 12:00:16 pm
Nice photo!

I'm keen to see some of the vids if you can get hold of them.
Title: Re: Two Hands Two Feet
Post by: Coges on May 02, 2019, 07:33:13 pm
Here's the vid of the tip in. Looks far less impressive than the still shot but slow-mo looks ok though haha.

http://www.youtube.com/watch?v=S3P5By6v4to
Title: Re: Two Hands Two Feet
Post by: adarqui on May 03, 2019, 09:20:36 pm
ya i like that still shot.

nice jump in traffic. it's cool to get footage.
Title: Re: Two Hands Two Feet
Post by: Coges on May 04, 2019, 06:14:48 am
ya i like that still shot.

nice jump in traffic. it's cool to get footage.

Haha yeah the still looks way better.

It's good to get feedback though. At the time it feels good but the jump is shallow and not that aggressive. If I get lower and approach with more agression/speed I get 3-4" higher easily. Good learnings.
Title: Re: Two Hands Two Feet
Post by: Coges on May 05, 2019, 11:35:04 pm
General Update + Goals-

Have been a bit lazy the last few weeks. Both food and training wise. Eating too much. Have had 4-5 alcohol drinking days during that time which is not a bad thing per se but still leads to bad eating that day and the next. Bodyweight is back up between 92-93. That's the first goal. Get it back under 90. 88 is the next step (4 weeks) with 85 the long term goal. 1kg a week seems reasonable to begin with. Second goal is to get back to stretching and training every day. I'm at 2-3 times per week on average but do far better at a higher frequency (program is 4 training days plus 3 stretching days). Playing ball twice a week doesn't seem to have any significant impact these days given my body doesn't hurt post game anymore. I have flexibility and strength goals but these will take care of themselves if I follow the program.

Goal Summary-
BW < 90 by May 19 (clean eating day 1 today)
Train 4 days per week
Stretch 3 days per week

Also haven't updated vert for a bit. Will test tonight after training
SVJ-
SLRVJ- (L)
SLRVJ- (R)
RVJ- (LR)
RVJ- (RL)
Title: Re: Two Hands Two Feet
Post by: Coges on May 06, 2019, 07:50:43 pm
06/05/19

Training- 7pm

Reverse Deadmill- 5 minutes
Alternating Calf Stretch- 3 mins total

J Curl- Sets of 5
bar, 25, 30, 40
Poliquin Step Up-
bar x 15, 30 x 15, 40 x 15, 60 x 30

Tuck L-sit
20s, 21s, 20s
Seated DB Tibialis Raise
17.5 x 20, 20, 20

Incline DB Press-
17.5s x 10, 10
Face Pull
Red band x 10, 10

Couch stretch
90:90 stretch

Clean eating in the bag.

Was pitch black when I finished so no tested vert today.
Title: Re: Two Hands Two Feet
Post by: Coges on May 06, 2019, 07:51:24 pm
07/05/19

Morning weight- 91.9

Training to come later. No training in. Day 2 of clean eating though.
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2019, 07:15:26 pm
08/05/19

5am

Sled- 3 x 40m (tank on setting 4 with 120kg)
Couch Stretch- 3 x 60s/side

Seated GM- bar x 10, 30 x 10, 35 x 10, 40 x 10
Split Squat- bw x 5, 20 x 5, 24 x 5, 40 x 5

Incline DB Stretch Flye & Cuban Rotations- just getting used to movements

Butterfly stretch x 2 mins
Wall split x 2 mins
Pancake x 2 mins

Good sesh.

PM ball game. Refs were fucked. Completely terrible both ways which made the game hard. We got hit with a 10 point penalty for not having a scorer and ended up losing by 5. I played ok but missed a couple of easy shots. We were playing with a Molten ball and I've noticed these bounce way more than other balls off the backboard which I didn't adapt to quickly enough. Body felt god though but need more jumping practice.

Day 3 of clean eating in the books.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 09, 2019, 01:20:56 am
08/05/19

5am

Sled- 3 x 40m (tank on setting 4 with 120kg)
Couch Stretch- 3 x 60s/side

Seated GM- bar x 10, 30 x 10, 35 x 10, 40 x 10
Split Squat- bw x 5, 20 x 5, 24 x 5, 40 x 5

Incline DB Stretch Flye & Cuban Rotations- just getting used to movements

Butterfly stretch x 2 mins
Wall split x 2 mins
Pancake x 2 mins

Good sesh.

PM ball game. Refs were fucked. Completely terrible both ways which made the game hard. We got hit with a 10 point penalty for not having a scorer and ended up losing by 5. I played ok but missed a couple of easy shots. We were playing with a Molten ball and I've noticed these bounce way more than other balls off the backboard which I didn't adapt to quickly enough. Body felt god though but need more jumping practice.

Day 3 of clean eating in the books.

10 point penalty? wtf?
Title: Re: Two Hands Two Feet
Post by: Coges on May 09, 2019, 01:24:57 am
08/05/19

5am

Sled- 3 x 40m (tank on setting 4 with 120kg)
Couch Stretch- 3 x 60s/side

Seated GM- bar x 10, 30 x 10, 35 x 10, 40 x 10
Split Squat- bw x 5, 20 x 5, 24 x 5, 40 x 5

Incline DB Stretch Flye & Cuban Rotations- just getting used to movements

Butterfly stretch x 2 mins
Wall split x 2 mins
Pancake x 2 mins

Good sesh.

PM ball game. Refs were fucked. Completely terrible both ways which made the game hard. We got hit with a 10 point penalty for not having a scorer and ended up losing by 5. I played ok but missed a couple of easy shots. We were playing with a Molten ball and I've noticed these bounce way more than other balls off the backboard which I didn't adapt to quickly enough. Body felt god though but need more jumping practice.

Day 3 of clean eating in the books.

10 point penalty? wtf?

Yep. No scorer = 10 point penalty. Non matching uniform is another 5 or 10 points too. Bit of a rip when the refs can't be fucked making the right call.
Title: Re: Two Hands Two Feet
Post by: Coges on May 13, 2019, 11:23:53 pm
Ball game Sunday night. Another no scorer situation but only a 5 point penalty this time. Was a struggle for the first half but we pulled away pretty easily after that. Ended up winning by 20 or so. Had a decent game but lacked some finish and missed 3 shots under the basket. Not easy ones but definitely ones I should have made. Was a pretty tough game physically though and was sore AF the next day. First time in a long time for that.
Title: Re: Two Hands Two Feet
Post by: Coges on May 14, 2019, 07:42:23 pm
15/05/19

Quick Session

Poliquin Step Up- sets of 20- 20, 30, 40, 60
J Curl- sets of 10- bw, 10, 20, 30

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on May 15, 2019, 07:16:52 pm
Ball game last night. Pretty decent run. Had 8 points, a few blocks and a ton of rebounds. Not finishing well though and had many more chances. Need to work on my post game. I've been ignoring it but this team has plenty of perimeter firepower so I'm not needed there. One of our guys hit 8 from 11 from deep and 6 straight to start the game. He was purely on fire which was great to watch.

Weights to come tonight. 
Title: Re: Two Hands Two Feet
Post by: adarqui on May 16, 2019, 12:48:23 am
Ball game last night. Pretty decent run. Had 8 points, a few blocks and a ton of rebounds. Not finishing well though and had many more chances. Need to work on my post game. I've been ignoring it but this team has plenty of perimeter firepower so I'm not needed there. One of our guys hit 8 from 11 from deep and 6 straight to start the game. He was purely on fire which was great to watch.

Weights to come tonight.

8/11 3's damn, splash bros.
Title: Re: Two Hands Two Feet
Post by: Coges on May 16, 2019, 02:22:08 am
Ball game last night. Pretty decent run. Had 8 points, a few blocks and a ton of rebounds. Not finishing well though and had many more chances. Need to work on my post game. I've been ignoring it but this team has plenty of perimeter firepower so I'm not needed there. One of our guys hit 8 from 11 from deep and 6 straight to start the game. He was purely on fire which was great to watch.

Weights to come tonight.

8/11 3's damn, splash bros.

He was on fire and only a couple were wide open. Would have had 9 but had his toe on the line for one of them. Not sure I've ever seen shooting that good out of the higher leagues. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 19, 2019, 07:27:03 pm
Another ball game last night. Another decent-ish effort. Was a bit hung over and didn't feel great. We won by a about 10 or 12 in the end. Had another game of guys hitting and hanging off me and then getting upset when they got some in return. Smh

Related to the above though new  :personal-record: 39 years yesterday. Feel every bit of that right now after a big weekend of eating and drinking.

Clean eating day 1 haha
Title: Re: Two Hands Two Feet
Post by: adarqui on May 19, 2019, 10:17:09 pm
Another ball game last night. Another decent-ish effort. Was a bit hung over and didn't feel great. We won by a about 10 or 12 in the end. Had another game of guys hitting and hanging off me and then getting upset when they got some in return. Smh

Related to the above though new  :personal-record: 39 years yesterday. Feel every bit of that right now after a big weekend of eating and drinking.

happy birthday man!!!!! :goodjobbro: :highfive: :ibjumping:

Quote
Clean eating day 1 haha

clean eating day 1 lol. back on it.

cold shower time.
Title: Re: Two Hands Two Feet
Post by: LBSS on May 20, 2019, 12:40:26 am
Another ball game last night. Another decent-ish effort. Was a bit hung over and didn't feel great. We won by a about 10 or 12 in the end. Had another game of guys hitting and hanging off me and then getting upset when they got some in return. Smh

Related to the above though new  :personal-record: 39 years yesterday. Feel every bit of that right now after a big weekend of eating and drinking.

Clean eating day 1 haha

HBD  :lololol:
Title: Re: Two Hands Two Feet
Post by: Coges on May 20, 2019, 08:05:26 pm
Another ball game last night. Another decent-ish effort. Was a bit hung over and didn't feel great. We won by a about 10 or 12 in the end. Had another game of guys hitting and hanging off me and then getting upset when they got some in return. Smh

Related to the above though new  :personal-record: 39 years yesterday. Feel every bit of that right now after a big weekend of eating and drinking.

happy birthday man!!!!! :goodjobbro: :highfive: :ibjumping:

Quote
Clean eating day 1 haha

clean eating day 1 lol. back on it.

cold shower time.

Haha yes time to bring those cold showers back. Haven't logged about it but they dropped off about a month ago  :-[
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2019, 08:07:17 pm
25/05/19

Warm Up Stretch- Plantar Fascia x 2m, Tibialis x 2m   
                                 
Reverse Sled 1 x 120m                                 
Single Leg Elevated Pike 1 x 60s                                 

Poliquin Step Up   - 5 x 20 (20, 30, 40, 50, 60)
Jefferson Curl- 5 x 10 (5, 10, 20, 25, 30)               

Hanging Leg Raise 3 x 10                                 
Tibialis Raise 3 x 20                                 

45 degree Incline DB Press- 4 x 10 (12.5s, 15s x 3 sets)                              
Face Pull- 4 x 10                                 

Cool Down Stretch- 90:90/pigeon x 2m/side, Couch x 90s/side                                          

26/05/19

Warm Up Stretch- Calf x 2m/side   

Sled Push/Pull (HEAVY)- 2 x 20m                                 
Relaxed Lunge- 2 x 60s                                 

ATG Split Squat   bw x 5, 15 x 5, 20 x 5 (was meant to do 2 more sets but had some right knee pain so stopped)                                 
Seated Good Morning- 20 x 10, 25 x 10, 30 x 10

Garhammer Raise- 3 x 6
Single-Leg Calf Raise- 3 x 10 @24kg

ATG Dips- bw x 4, 4
External Rotations- 5kg x 10, 10 (each side)                                 

Cool Down Stretch- 90:90/Pigeon x 3m/side, Butterfly x 2m

Ball game in the pm. Good game. Against the grand finalists from last season who beat us then. We played ok but missed a lot of shots. They did the same. We were down by 1 with 14s left and  our guy got fouled on a fast break. Best shooter on our team. Missed both free throws with 2.7 on the clock and then our team missed 2 put back attempts. I may or may not have been sitting on the bench after fouling out though haha.
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2019, 08:09:24 pm
27/05/19

Woke up sore AF this morning. Left ankle and my entire back. All the parts are sore. Was going to train today but might just do some light stretching tonight and get back into it tomorrow. On the plus side I'm down 1kg so on the way. Only 7 more to go.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 26, 2019, 11:24:28 pm
Ball game in the pm. Good game. Against the grand finalists from last season who beat us then. We played ok but missed a lot of shots. They did the same. We were down by 1 with 14s left and  our guy got fouled on a fast break. Best shooter on our team. Missed both free throws with 2.7 on the clock and then our team missed 2 put back attempts. I may or may not have been sitting on the bench after fouling out though haha.

damn hah.
Title: Re: Two Hands Two Feet
Post by: Coges on May 28, 2019, 12:33:20 am
As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!
Title: Re: Two Hands Two Feet
Post by: adarqui on May 28, 2019, 11:31:12 am
As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

i've had the *EXACT* same thing happen to me, several times (i've journaled it).

i've come to realize it's not the protein, but it's the saturated fat/cholesterol which "fixes" you. Just like you, trying to eat "clean" (lol) - no dairy & infrequent meat/eggs, i eventually start feeling incredibly weak & achy, then I can't take it anymore and I eat eggs or a steak -> and i'm back on track. Whole milk also does the trick for me. I've been eating alot cleaner lately, but getting in my milk, so i feel fine. I've had chicken/meat like twice in 2 weeks but feel great.. because i'm getting in that whole milk. Without it i'd be wrecked. I've been thinking about getting eggs again but i'm just too "lazy" at the moment, don't feel like making them. But they really are the truth when it comes to nutrition IMHO.
Title: Re: Two Hands Two Feet
Post by: Coges on May 28, 2019, 08:10:19 pm
As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

i've had the *EXACT* same thing happen to me, several times (i've journaled it).

i've come to realize it's not the protein, but it's the saturated fat/cholesterol which "fixes" you. Just like you, trying to eat "clean" (lol) - no dairy & infrequent meat/eggs, i eventually start feeling incredibly weak & achy, then I can't take it anymore and I eat eggs or a steak -> and i'm back on track. Whole milk also does the trick for me. I've been eating alot cleaner lately, but getting in my milk, so i feel fine. I've had chicken/meat like twice in 2 weeks but feel great.. because i'm getting in that whole milk. Without it i'd be wrecked. I've been thinking about getting eggs again but i'm just too "lazy" at the moment, don't feel like making them. But they really are the truth when it comes to nutrition IMHO.

Damn that's crazy. I'm going to have to track this properly. I feel like when I try to eat clean I end up in purgatory by not doing either thing well. I can live off meat and eggs though. Sounds like the perfect diet to me lol.

I'm going to have to check your journal too. It's about the third time it's happened to me but I never realise till it's too late.
Title: Re: Two Hands Two Feet
Post by: Coges on May 29, 2019, 11:02:30 pm
Ball game last night. Still pretty sore but once I warmed up I was good to go. Fairly easy game and played in pretty good spirits which was nice. Body felt great after but feels like rubbish again this morning. Will train this arvo and see if I can get it moving again.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 29, 2019, 11:34:47 pm
As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

i've had the *EXACT* same thing happen to me, several times (i've journaled it).

i've come to realize it's not the protein, but it's the saturated fat/cholesterol which "fixes" you. Just like you, trying to eat "clean" (lol) - no dairy & infrequent meat/eggs, i eventually start feeling incredibly weak & achy, then I can't take it anymore and I eat eggs or a steak -> and i'm back on track. Whole milk also does the trick for me. I've been eating alot cleaner lately, but getting in my milk, so i feel fine. I've had chicken/meat like twice in 2 weeks but feel great.. because i'm getting in that whole milk. Without it i'd be wrecked. I've been thinking about getting eggs again but i'm just too "lazy" at the moment, don't feel like making them. But they really are the truth when it comes to nutrition IMHO.

Damn that's crazy. I'm going to have to track this properly. I feel like when I try to eat clean I end up in purgatory by not doing either thing well. I can live off meat and eggs though. Sounds like the perfect diet to me lol.

I'm going to have to check your journal too. It's about the third time it's happened to me but I never realise till it's too late.

ya it's interesting.

i'll try to find my journal entry about it tmw. i think i know where it is. i recall the latest one being about 1.5 years ago or so.
Title: Re: Two Hands Two Feet
Post by: Coges on April 16, 2020, 10:07:25 pm
Bringing back the old log!

New plans for the future-
- get ankle healthy again (left ankle has some serious issues right now) then get back to jumping and sprinting
- get bench press to 100kg+ and upper body mass up
- get waist to 34" at whatever bodyweight supports that
- get strong AF on squats and deadlift (160 & 200 are medium term goals)
- end goal is bodyweight in the mid to high 90s at 10-12%bf

I did take my stats on the weekend too but lost the fucking page (if I find it I will update these later). From what I remember it was:
-Waist 36"
-Biceps 15"
-Chest 42"
-Weight 95kg

Been down most of this road before.  I'm taking a much longer term view right now. Still want a 40" vert but that's going to have to wait till I get the ankle right and some other things fall in place. Did some 1RM testing last week and am now on an 8 week bench program and will follow that with an ATG infused PPL style program. Lots of volume while I get my ankle sorted as I won't be running or jumping at all. Left ankle is so weak and heaps of shit isn't firing right meaning the bones are taking too much impact. I'm going IIFYM on diet and for the first time in forever will be eating at or above maintenance all the time  :o :o :o :o :o :o :o :o

Also going to start posting training videos here again. Looking back through this log I'm so much more compliant and focused on training when I do.

Anyway 1RMs...

Squat- 130
http://www.youtube.com/watch?v=Yq4pmFakzTs

Bench- 95  :-[
http://www.youtube.com/watch?v=0-dj2DsCCS4

Deadlift- 170
http://www.youtube.com/watch?v=bpDUrA2cEWI
Title: Re: Two Hands Two Feet
Post by: Coges on April 16, 2020, 10:16:49 pm
13/04/2020

Bench- 70 x 6, 6, 6, 6
Pull Ups- bw x 8, 6, 6
Incline Bench (2sec ecc)- 40 x 8, 8
Inverted Row- bw x 10, 10, 8
Ring Dips- bw x 5, 5
BB Floor Skullcrusher- 25 x 8, 8
DBHammer Curl- 10s x 10, 10

14/04/2020

Squat- 100 x 5, 5, 5
ATG RDL- 80 x 10, 10, 10
Seated GM- 20 x 10, 30 x 10, 40 x 10
Long Lunge- 2min per side

15/04/2020

Bench- 75 x 3, 3, 3
BB Row- 60 x 6, 70 x 6, 6, 6
BB Pin Press- 50 x 8, 8
Face Pull- Red band x 15, 15, 15
Military Press- 45 x 6, 6
DB Lateral Raise- 10s x 12, 12, 12
Bent Flyes- 5s x 15, 15, 15

http://www.youtube.com/watch?v=Vm4oZmiMC1A

Title: Re: Two Hands Two Feet
Post by: Coges on April 17, 2020, 11:00:28 pm
17/04/2020

Deadlift- 4x6@120
Front Squats- 3x10@60
ATG Split Squats- 2x10@bw
Elevated Nordics- 4, 3

http://www.youtube.com/watch?v=jV62n1A14kQ

http://www.youtube.com/watch?v=tuRyj2O270E

Final session of the week tomorrow. Pretty stoked with how the week has gone so far. 
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2020, 09:45:40 pm
18/04/2020

Pause Bench (3s pause)- 5x5@65
Chins- bwx5, +10x4, 4, +5x5
DB Incline Press- 17.5s x 12, 12
Red Band Pull Aparts- 2x20
DB Flyes- 5s x 15, 15, 15
Cross Bench Pullover- 10 x 10, 10
Trap 3 Raise- 2.5s x 5, 5 (6s pause at top)

Pause Bench-
http://www.youtube.com/watch?v=_FVz9pZIVQw

Chins-
http://www.youtube.com/watch?v=q3ndJ280LsA

Yes I'm training in jeans. They are stretchy and comfy and I CBF'd changing out of them.
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2020, 09:58:41 pm
End of week round up. Forgot to weigh myself this morning before I had water and coffees. Was 97 when I finally got to it. That's after 1ltr of water and 3 espressos. Safe to say I would have been 96+ as I ate everything yesterday. Need to reign it in a little as I'm probably nudging 18-20% bodyfat at the moment.

Pre workout brick check from yesterday-
(https://i.imgur.com/PLnGgKD.jpg)

Post workout pump check
(https://i.imgur.com/V4woG3c.jpg)

Overall feeling good about things. I've been looking through the bench program and I think it may be too advanced for me. I'm feeling good on it but think during these times (no sport or other activities) I may be better going with good old fashioned progressive overload. 5x5 or something like that. Given I'm taking a long term approach with things that might be the smart move. I can do 5x5 for the three main lifts and plug and play with ATG accessories. I'm not that strong so think I have plenty of room to grow first and then start something more specialised once my numbers are a bit higher. I'm taking inspiration from a few guys I know who did 5x5 or similar till they were benching, squatting and deadliftng 120/180/200 respectively.

If that's the case this week brings 5x5 at about 90% of max. 115 for squat, 95 for bench and 150 for deadlifts (might drop that last one by 10kg lol). Wish me luck.
Title: Re: Two Hands Two Feet
Post by: LBSS on April 19, 2020, 04:14:08 am
lol at gasping "oh my god" on the first poor man's GHR.  :P
Title: Re: Two Hands Two Feet
Post by: Coges on April 19, 2020, 07:11:58 am
lol at gasping "oh my god" on the first poor man's GHR.  :P

Hahaha. That was me forgetting just how hard they actually are.
Title: Re: Two Hands Two Feet
Post by: Coges on April 19, 2020, 10:51:09 pm
On a side note we're 1 week into home schooling now and I've decided to start a proper education for my 10 year old.

Last night we watched Drunken Master 2 (Legend of the Drunken Master), which is arguably the greatest movie ever made. The night before that we watched Wheels on Meals. It was pretty awesome to see him so bought into the movies. To see ihm enjoy something I've loved for so long was very cool. If you haven't seen either of these shame on you  ;D

Next up we go either Project A or Police Story.

Drunken Master 2
http://www.youtube.com/watch?v=Q7DpxAArN6g 

Wheels on Meals
http://www.youtube.com/watch?v=kSYEu47WbJY
Title: Re: Two Hands Two Feet
Post by: Coges on April 20, 2020, 07:43:06 pm
20/04/2020

Reverse Deadmill- 2 mins

Patrick Step Up- top set of 100 x 10 (form a little shaky- repeat this weight next time)

Squats- 5x5@100

ATG Split Squat- bw x 8, +12 x 8

Jefferson Curl- +5 x 8, +20 x 8

Long Lunge- 1 min/side

Last set of squats - just realised the first rep is in slow mo haha. oh well too late now-
http://www.youtube.com/watch?v=a90Flax24bQ
Title: Re: Two Hands Two Feet
Post by: Coges on April 21, 2020, 08:23:50 pm
21/04/2020

Bench- 5x5@75
 
Cross Bench Pull0ver- 15kg x 10,10,10

DB Tricep Extension- 15kg x 12, 10, 10

Lateral Raises- 10s x 12, 10, 10

Red Band Face Pulls- 13, 15, 15

Bench felt pretty good. Not super easy but not super hard. Probably an RPE of 6-7. It's ridiculous how easy it looks on video though (final set). Some reps are so easy when I'm locked in. I definitely notice if my positioning is slightly off too.

http://www.youtube.com/watch?v=AIqG558RWGc

Title: Re: Two Hands Two Feet
Post by: Coges on April 22, 2020, 09:03:04 pm
22/04/2020

Deadlifts :headbang:

5 x 5 @ 130kg

Had some other stuff planned but I was wiped. Too many late nights and way too much caffeine lately. Need to ge that under control.

Filmed first and last sets to see the difference. I moved way to slow in the first set. Also watched a video of Sebastian Oreb pulling 300 for 3 before my last set. Got me fired up a little more.

First set
http://www.youtube.com/watch?v=w8UhgXr6siY

Last set
http://www.youtube.com/watch?v=TmCc1zCbePU

Also shaved my head. Not my best look but my hair was shitting me and I wanted a change. Perfect time to do it.
Title: Re: Two Hands Two Feet
Post by: LBSS on April 23, 2020, 03:43:38 am
i'm ever so slightly worried that my gf is going to ask me to shave her head while we're locked down. she's been talking about it for years as something she wants to do at some point. i want to cut my hair and not sure how i'd manage anything other than a buzz cut while at home but i'm not gonna bring it up because i don't want to remind her.  :-X
Title: Re: Two Hands Two Feet
Post by: Coges on April 23, 2020, 08:23:21 pm
i'm ever so slightly worried that my gf is going to ask me to shave her head while we're locked down. she's been talking about it for years as something she wants to do at some point. i want to cut my hair and not sure how i'd manage anything other than a buzz cut while at home but i'm not gonna bring it up because i don't want to remind her.  :-X

Haha oh no. You might need to just stick it out. Your gf can obviously do whatever she wants but like you said you don't want to give her any ammunition. Mine started with a trim and I decided to just shave it. I did a simular thing last summer but just not quite as short. Figured I have 4-8 weeks left here and it will grow back nicely in that time.   
Title: Re: Two Hands Two Feet
Post by: Coges on April 23, 2020, 08:39:53 pm
23/04/2020

Reverse deadmill- 2 mins

Squats - 5x5@80kg (80% of Monday)

Nordics- 4, 3

Stretching x 30 mins (legs felt soooo good after this)

Squats felt ok. Not heavy but not easy either. Assuming the volume is going to feel like that for the foreseeable future.

I actually did this program not long after I started this log in 2013. I looked back last night and I only got to 5x5@115 for squats, 5x5@80 for bench and 5x5@130 for deadlifts. I only stuck with that program for a month or so. Such a shame. The plan right now is for 12 weeks minimum with a peak at the end then deload and go again.

Squats
http://www.youtube.com/watch?v=FZYORqtq9Ns

Nordics
http://www.youtube.com/watch?v=IjRBIvfLEO4

Title: Re: Two Hands Two Feet
Post by: Coges on April 24, 2020, 01:20:26 am
24/04/2020

Bench- 5x4 @ 80% of Tuesday
bar x 10, 40 x 5, 60 x 4, 4, 4, 4, 4

OHP-
40 x 10, 8, 6, 7

Incline Bench
50 x 8, 8, 10, 8

Seated DB Shoulder Press
10s x 12, 12, 12

External Rotation
5kg x 10, 10, 10

Finished the week off strong. Have been eating and drinking too much this week so need to back off slightly next week. Just cutting out the junk (always the problem) but making sure I'm getting enough cals will be good.

Pre lift bodyweight of 97.4. Not too fat yet lol
(https://i.imgur.com/mNMf9YY.jpg) 
Title: Re: Two Hands Two Feet
Post by: Coges on April 27, 2020, 02:56:37 am
27/04/2020
BW- 97ish

Deadmill - 2 mins

Patrick Step Up- barx10, 40x10, 60x10, 80x10 (overdid it last week so will creep up to bw x 10 then switch to Poliquin step ups)

Squat- 5x5@105kg

ATG Split Squat- bwx10, +12x10, +20x10

Nordics- 1xF@flat, 2x5@5", 5 negatives to flat

Long Lunge- 1min/side

Squats- 1st set
http://www.youtube.com/watch?v=xBtomZB0WI0

Squats- Final set
http://www.youtube.com/watch?v=HbLU99hvPzY

Nordics- Middle set
http://www.youtube.com/watch?v=0rZTP8FIH4Q
Title: Re: Two Hands Two Feet
Post by: Coges on April 28, 2020, 01:17:00 am
28/04/2020

AM bw- 96.4

Bench Press- 5x5@80

Incline Press- 60 x 8, 55 x 12, 50 x 15

Banded Single Arm Cable Crossover
Black band x 15, 12

Banded Tricep Push Down
Red band x 20, 20

Felt crook at the start of this session. Eggs plus a Monster equals disaster haha. Lesson learned.

Bench felt good overall though. Jump to 85 next week shouldn't be an issue. 

First Bench Set-
http://www.youtube.com/watch?v=_1gO3EctMB0

Final Bench Set- first 3 reps felt great then I decided to try and use my legs more which threw everything off.
http://www.youtube.com/watch?v=QGSNamClIwo
Title: Re: Two Hands Two Feet
Post by: Coges on April 28, 2020, 08:02:15 pm
29/04/2020

Everything is sore AF today haha. And deadlifts to come this afternoon  :o

Deadlifts- 5x5 @ 135kg

BB Curl- 20kg x 12, 12, 11

DB Hammer Curl- 10s x 10, 10

Deadlifts felt great. Plenty more in the tank but I was still stuffed afterwards. I think that's largely down to the lack of sleep and shitty food this week.

Deadlifts- First set at 135
http://www.youtube.com/watch?v=kiYe4vGOmN0

Final set at 135
http://www.youtube.com/watch?v=z17pHt_4CgI
 
Title: Re: Two Hands Two Feet
Post by: Coges on May 02, 2020, 12:21:52 am
02/05/2020

Light squat and bench day today. Called it after a couple of reps on each.

Right shoulder not great on bench and left ankle and right hip shitty on squats. Going to stretch them out and mobilise the next couple of days. Need to figure this shit out before next week starts but the body is feeling like a pile of shit right now. 
Title: Re: Two Hands Two Feet
Post by: CoolColJ on May 04, 2020, 01:19:53 pm
02/05/2020

Light squat and bench day today. Called it after a couple of reps on each.

Right shoulder not great on bench and left ankle and right hip shitty on squats. Going to stretch them out and mobilise the next couple of days. Need to figure this shit out before next week starts but the body is feeling like a pile of shit right now.

probably starting to overreach, not recovering well.
Title: Re: Two Hands Two Feet
Post by: Coges on May 04, 2020, 08:43:26 pm
02/05/2020

Light squat and bench day today. Called it after a couple of reps on each.

Right shoulder not great on bench and left ankle and right hip shitty on squats. Going to stretch them out and mobilise the next couple of days. Need to figure this shit out before next week starts but the body is feeling like a pile of shit right now.

probably starting to overreach, not recovering well.

Yeah more so a lack of recovery and not much overreaching just yet. Did the ATG knee ability session last night. Feel better already.

Also saw my physio this morning regarding my ankle. It's getting better. Turns out I have tib post tendinopathy. She worked the tib post like a maniac for 20 painful minutes and it got so much better. I'm now on a week of fairly basic activation exercises and then back to jumping next week. Makes me regret putting on the last 5kgs and stopping the more athletic training I was doing. Weighed in at 97 this morning and that probably needs to be 87. Oops. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 04, 2020, 09:47:17 pm
04/05/2020

Reverse Deadmill - 2 mins

Patrick Step Up- 5 x 10
bw, 20, 40, 60, 80

ATG Split Squat- 5 x 5
bw, 12, 21, 27, 39

Nordic- 3 x 10 @ 5" elevation
8, 6, 7

Weighted Ankle/Tib
6kg x 20 reps per side

Stretching
Calf
Elephant Walks
Couch Stretch
Piriformis
Pancake 

It's been too long since I did this. Body felt great afterwards. I think I got carried away with wanting to get "big" and "strong" and forgot I'm nearly 40 and I need more than that. Was also talking to a teammate from basketball and we both agreed we're going to attempt to come back in mint condition from day 1 once the comp resumes. 

*Edit- I can get back to jumping and dunking next week and absolutely cannot wait.

Daily training vid
http://www.youtube.com/watch?v=JC5tJE-OJoE
Title: Re: Two Hands Two Feet
Post by: Coges on May 05, 2020, 07:16:48 am
05/05/2020

Basketball day

Ball handling x 10 minutes

1 dribble pull up shooting

Ankle wasn't quite up to jump attempts so just took another 100 shots

Reverse deadmill x 2 mins

Stretch
Title: Re: Two Hands Two Feet
Post by: LT3976 on May 05, 2020, 09:32:32 am
I'm in pretty much same exact situation.  Started back on knee ability on 4/21.  Added in ATG ankle exercise every day, 2 sets to burnout....ankles are pretty shitty, especially right one.
Title: Re: Two Hands Two Feet
Post by: Coges on May 05, 2020, 10:49:10 pm
I'm in pretty much same exact situation.  Started back on knee ability on 4/21.  Added in ATG ankle exercise every day, 2 sets to burnout....ankles are pretty shitty, especially right one.

Man I'm largely the same. Ankles are my worst enemy. If I can get those right I'll be good as gold again.
Title: Re: Two Hands Two Feet
Post by: LT3976 on May 06, 2020, 10:37:10 am
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix
Title: Re: Two Hands Two Feet
Post by: Coges on May 06, 2020, 07:44:08 pm
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?
Title: Re: Two Hands Two Feet
Post by: LT3976 on May 07, 2020, 09:03:06 am
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day. 

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too
Title: Re: Two Hands Two Feet
Post by: LT3976 on May 07, 2020, 09:04:25 am
One thing that makes a lot of sense to me on this setup....on the speed days, you do the reverse sprinting basically as your warmup, then do reverse sled AFTER the jumping....seems to help get more blood flow into knees for recovery
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2020, 09:24:02 pm
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day. 

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

That looks pretty similar. I really liked the backwards sprinting and bounding that was in the vert program. Shame it's not still in the basketball one.

My knees feel the best when I do the reverse deadmill and finish with nordics. Have to admit though I think some of the first incarnations of his programs were better for my knees. I remember doing the hack squat (I think he now calls them VMO squats) was absolute gold for my knees. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2020, 09:35:58 pm
07/05/2020

A) Reverse Deadmill- 2 mins

B) Jefferson Curl- 5x5
+6, +12, +20, +25, +30

C1) Tuck L-sit- 25s, 22s, 21s
C2) SL Calf Raise- 10kg x 10, 10, 10
C3) Wall Tib Raise- 3 x 20

D1) Chins- bw x 6, 7, 4
D2) Neck Press- 3 x 10 @ 20, 30, 40

Stretching
Title: Re: Two Hands Two Feet
Post by: LT3976 on May 07, 2020, 09:50:17 pm
You said you talked to Ben and only a few programs are offered?  What was the deal with the risks involved and the results?  Are they not doing vertical blueprint?
Title: Re: Two Hands Two Feet
Post by: LT3976 on May 07, 2020, 09:56:42 pm
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day. 

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

That looks pretty similar. I really liked the backwards sprinting and bounding that was in the vert program. Shame it's not still in the basketball one.

My knees feel the best when I do the reverse deadmill and finish with nordics. Have to admit though I think some of the first incarnations of his programs were better for my knees. I remember doing the hack squat (I think he now calls them VMO squats) was absolute gold for my knees.

They (vmo squats) are in the one I’m doing
Instead of repeating strength workouts it’s step ups and split squats one day, vmo squats and sissy squats the other. Nordics both days
Title: Re: Two Hands Two Feet
Post by: Coges on May 07, 2020, 10:55:30 pm
are you doing one of the programs specifically?

I did knee ability for about 2 weeks, even though knees haven't been my issue.  started yesterday on a speed/jumping program.....felt so good to add that in to the mix

I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.

What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?

It's pretty much the same set-up, but its strength day, speed/power day, accessory day. 

Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)

I add 2-3 sets into every workout of ATG ankle exercise too

That looks pretty similar. I really liked the backwards sprinting and bounding that was in the vert program. Shame it's not still in the basketball one.

My knees feel the best when I do the reverse deadmill and finish with nordics. Have to admit though I think some of the first incarnations of his programs were better for my knees. I remember doing the hack squat (I think he now calls them VMO squats) was absolute gold for my knees.

They (vmo squats) are in the one I’m doing
Instead of repeating strength workouts it’s step ups and split squats one day, vmo squats and sissy squats the other. Nordics both days


Yes that's the exact same as me. Just checked through the strength days and that's it.
Title: Re: Two Hands Two Feet
Post by: Coges on May 10, 2020, 07:58:47 am
You said you talked to Ben and only a few programs are offered?  What was the deal with the risks involved and the results?  Are they not doing vertical blueprint?

Sorry mate I missed this post.

I really wanted to do the vertical blueprint and the guys on the messaging end said this is what they offer now. There's a video of Ben presenting the new programs which is knee + upper + back + basketball/volleyball/speed-plyo. I asked Ben directly on that and he said that the vertical blueprint was a higher risk program and that this is getting just as good/better results so they don't offer it on the app anymore. You can obviously still do it but they don't recommend it right now. Kind of funny though in that Barth still has vertical blueprint in everyone of his IG posts.

When I really compared the two the main differences are that the vertical blueprint has-
- backward sprinting/jumping/bounding in same program/no direct basketball days though
- smolov for athletes RDL then Squat programmed in consecutive 12 week blocks (this is the main reason I wanted to do this program)

Having said that I don't know what's built in after you reach the knee ability standards anyway. Maybe it's RDLs and squats anyway. He's spoken so many times about chasing a personal double bodyweight squat but now I believe it's the front/back squat they use. Idk. He also talked about 200%xbw RDL as a higher level standard a while back too. I'm probably a month away from reaching the knee for life standards but I imagine by the time I reach them things will be different again. 

Title: Re: Two Hands Two Feet
Post by: Coges on May 10, 2020, 08:12:50 am
08/05/2020

Reverse deadmill- 2 mins

KOT Squat- 10" elevation x 10, 10, 10

VMO Squat- Sets of 10 @ bw, +6, +12, +20, +25

Nordic- 5" elevation- 8, 8, 7

Stretch.

Daily training video.

http://www.youtube.com/watch?v=7KyvchiByc4

09/05/2020

Reverse deadmill- 2 mins

Seated GM-
bar x 5, 30 x 5, 40 x 5, 45 x 5, 50 x 5 (seemed super easy- maybe the extra bodyweight is helping here)

Tuck L-sit- 30s, 30s, 30s
SL Calf Raise- 10 x 10, 15 x 10, 20 x 10
Wall Tib Raise- 20, 20, 20

Stretch.

10/05/2020

Reverse deadmill- 2 mins

Ball handling drills- 2 balls- crossover, between legs forward, between legs backward, around back (form much better than last time)

Shooting practice- 1 dribble pull up practice

Jumps- 10 SL jumps each - L and R

First time jumping SL off the L in about 6 weeks. Also weighed in at 99.9 right before jumping which is the heaviest I think I've ever been. Ankle was a little sore to begin with but warmed up really well. Some jumps were horrible but on a few I got past my wrist which is around 30". That's not bad for no jumping for 6 weeks and being 10kg over weight. I'm kind of excited as I would expect losing 10kgs, more jumps plus getting stronger will equal 4-6" minimum in the next couple of months. Now I just have to get my fat ass down in kgs.

*Edit- I did a few of my jumps Raptor style with as much speed and agression as I could muster. Have to say I had an extra couple of inches and I think once the ankle is fully healed and I have some jumps under my belt this will be the new norm.

I am going to add an extra upper body session or two though. ATG have the mantra of higher/faster at all costs but I still want to build something decent upstairs.

Title: Re: Two Hands Two Feet
Post by: Coges on May 10, 2020, 06:58:47 pm
Running Info-

Thread hijak alert- Hey mate can I "run" something by you.

sure np !

Quote
I want to run twice a week and eventually build up to a decent 5k time in the future (5-6 months away). I was thinking something faster 1 day (intervals/sprints/etc) and 1 slowish day (building from 3-5-10ish). End goal is a relatively fast 5k time and some overall endurance. Any advice?

nice!

imho, the more "volume buildup" you can do, the better. it's more important than speed training, especially early on. BUT, it's easy to work that in on the speed day.

your speed day can consist of:
- very light but "long" warmup (ie 1 mile to start)
- intervals/strides: don't be so strict with work/rest ratios early on, ie if you want to do 4 x 400 @ 5k pace (and eventually 8-10 x 400 or 4-6 x 800, or 3 x 1k), try to get it done given whatever work/rest ratio you want, but don't be disappointed/upset if you need to take more recovery etc. even at the correct paces, intervals aren't easy. so don't be super strict with them. try to keep it mentally stress free & fun.
- very light but "long" cooldown (ie 1 mile to start) .. can eventually finish off w/ however long you feel comfortable with that day.

volume day could simply be:
- light & steady, building up safely, anywhere from 15 minutes to an hour as the weeks progress.

imho, don't need tempo or anything like that. the interval/sprint stuff is a great idea because it's fun, keeps your body strong, & it's effective at throwing in some lactic acid. the more long/light stuff you get in, the stronger your heart/lungs will get.

one very important thing the light steady long running does, is give you an opportunity to learn how to relax while running. it's extremely important.

also if possible, do as much stuff on softer surfaces as you can .. soft ie inside of track grass, baseball/futbol field grass etc. i'd do most of my stuff on soft surfaces, then just race on concrete, no problem. soft surfaces keep you healthier & make you stronger.

finally, any sign of issues creeping up, take it serious. running injuries are vicious, but almost always have precursors. need to know when to back off etc.

even the very light stuff can end up causing issues, so have to just listen very carefully to the body, then you're good. don't run through injuries etc.

taking time off or missing days won't hurt you too much. it hurts more mentally than physically.

just my quick 2 cents!

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on May 10, 2020, 10:39:12 pm
You said you talked to Ben and only a few programs are offered?  What was the deal with the risks involved and the results?  Are they not doing vertical blueprint?

Sorry mate I missed this post.

I really wanted to do the vertical blueprint and the guys on the messaging end said this is what they offer now. There's a video of Ben presenting the new programs which is knee + upper + back + basketball/volleyball/speed-plyo. I asked Ben directly on that and he said that the vertical blueprint was a higher risk program and that this is getting just as good/better results so they don't offer it on the app anymore. You can obviously still do it but they don't recommend it right now. Kind of funny though in that Barth still has vertical blueprint in everyone of his IG posts.

When I really compared the two the main differences are that the vertical blueprint has-
- backward sprinting/jumping/bounding in same program/no direct basketball days though
- smolov for athletes RDL then Squat programmed in consecutive 12 week blocks (this is the main reason I wanted to do this program)

Having said that I don't know what's built in after you reach the knee ability standards anyway. Maybe it's RDLs and squats anyway. He's spoken so many times about chasing a personal double bodyweight squat but now I believe it's the front/back squat they use. Idk. He also talked about 200%xbw RDL as a higher level standard a while back too. I'm probably a month away from reaching the knee for life standards but I imagine by the time I reach them things will be different again.

Actually watched a vid today that had the next step after the knee ability standards are reached. Basically- Petersen Step Up instead of Patrick Step Up. Added rhythm squats with 200%bw goal and 1 leg nordics. He again talks about the risk/reward ratio though and suggests most people won't need to go that far. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 11, 2020, 08:14:47 pm
11/05/2020

Reverse Deadmill- 2 mins

Patrick Step Up - sets of 10
20, 40, 60, 80, 90

ATG Split Squat- sets of 5
bw, 12, 20, 30, 40 (loaded up with the bar front racked for last two sets- I think dumbells are easier but this will be better long term)

Nordics- 5" elevation
9, 10, 10 (almost feel like I need a warm up set for these but not sure how to incorporate)

Nordics vid. Kind of figured this movement out. It's more abs and hams for me than lower back which I was trying to use earlier. Going to drop from 5" to 2" next time and see how many I get.
http://www.youtube.com/watch?v=Z4RXFiq8ki4
Title: Re: Two Hands Two Feet
Post by: CoolColJ on May 12, 2020, 09:28:20 pm
What a re your thoughts on jefferson curls?
Are they safe for the lower back?

I have tried it a few times with a 20kg bar
Title: Re: Two Hands Two Feet
Post by: Coges on May 12, 2020, 09:45:23 pm
12/05/2020

Reverse deadmill- 2 mins

Ball handling drills- 10 mins
two balls- crossover, between legs forwards and backwards, around back (3rd time doing these and the control is so much better)

Shooting- Stationary and 1 dribble pull up

Jumps- DL x 10 each side.
LR is far more favourable than RL. Got some decent height. Hitting around wrist and just over which is putting me around 30".

Reverse Deadmill- 2 mins

Ankle had one slightly dodgy moment. After all my jumps I thought I'd try a few lobs. Pulled the pin and saved myself the damage. It's pulling up better and better.



Title: Re: Two Hands Two Feet
Post by: Coges on May 12, 2020, 09:54:54 pm
What a re your thoughts on jefferson curls?
Are they safe for the lower back?

I have tried it a few times with a 20kg bar

Straight up love the jefferson curl. It's a hard movement to get right but I really like it. Puts a head of strain on my hammies but if I do it propertly it also stretches the hell out of my lats too. Hell of a movement. At my best I was doing 40kgs for sets of 10 with my wrists well below my feet and it felt incredible.

Is it safe? For me yes. I normally start out with 5kg or something pretty light and work up. Much better now the programming is sets of 5. I remember doing sets of 10 with a 30s pause on the last rep which was hell.

I remember Jeff giving me some advice on them. He said:
On hip position- "you want posterior tilt all the way down until it limits your depth, then allow the pelvis to move more into anterior tilt to get more stretch"
"out of the bottom there needs to be a posterior pelvic tilt to engage the glutes and abs/hamstrings to stabilize the pelvis to load the erectors in flexon therefore strengthening and decompressing the L5/S1"
On the vertabrae- "thinkg of each vertebrae like a string of pearls. They are supposed to move independantly one at a time" 
Title: Re: Two Hands Two Feet
Post by: Coges on May 14, 2020, 10:27:57 pm
14/05/2020

Reverse deadmill- 2 mins

RDL- sets of 10
bar, 40, 50, 60, 70

A) Tuck l-sit extending 1 leg - 3 sets of 5 reps/side
B)SL Calf Raise- sets of 10
10, 15, 20
C)Wall tib raise- 3 x 20

Inverted Row- 3 x 10 (bent knees)
Ring Dip- 4, 4, 4, 4, 2

Ring Push Up- 6

Taking RDL slow. The standard is to get knees behind ankles and upper body below hip level whilst maintaining arch in lower back.

Upper felt great after dips and rows. I was worried how much upper is included in this program but I think if I give it my full attention and really push the envelope on these upper days I will be fine. For now.

Daily training vid (last set of RDLs, 4th set of dips)
http://www.youtube.com/watch?v=fZD3eb4rlfU 
Title: Re: Two Hands Two Feet
Post by: Coges on May 16, 2020, 10:16:51 pm
16/05/2020

Reverse Deadmill- 2 mins

KOT Squats to 7"- 5 x 10

VMO Squats- bw x 10, +10 x 10

BB Hack Squats- 20kg x 5, 10, 10 (these are so fucking hard)

Nordics- 4" elevation x 5
1" elevation x 1  :headbang:

Was kind of hungover, had next to no sleep and had been in the garden all day. Amazed I even got this session in but called it early.

Lowest ever Nordic rep:
http://www.youtube.com/watch?v=IioF-o0jirA
Title: Re: Two Hands Two Feet
Post by: Coges on May 17, 2020, 07:19:54 am
17/05/2020

Incline Bench-
bar x 10, 40 x 5, 60 x 3, 70 x 6, 62.5 x 8, 55 x 10

OHP
bar x 10, 30 x 5, 40 x 3, 50 x 4, 45 x 6, 40 x 8

Lateral Raises
10s x 12, 10

2 hours later-
2.5k run in 14:28 avg. 5:46/km pace
Title: Re: Two Hands Two Feet
Post by: Coges on May 19, 2020, 07:20:27 pm
18/05/2020

Reverse Deadmill- sets of 10
bar, 40, 60, 80, 95

ATG Split Squat- sets of 5
bw, 20, 30, 40

Nordic-
4, 2, 2

Stretch

Felt off the entire session. Just had nothing so I called it.
Title: Re: Two Hands Two Feet
Post by: Coges on May 19, 2020, 07:59:50 pm
19/05/2020

Lifetime  :personal-record: of 40!

Warm ups

Dribbling drills

Shooting

Bunch of jumps and dunk attempts. Must have had over 100 jumps easy. Had a decent amount of pre-workout and got a bit carried away haha. Lob game is weak. Hard with the driveway hoop where I can really only jump from one side though.

IMPORTANT- Heel kick is real! I have never ever used this before. Remembered about half way through and legit had an extra couple of inches on the jump. Pretty incredible and when I looked at the footage I wasn't even really kicking.     

Title: Re: Two Hands Two Feet
Post by: LBSS on May 20, 2020, 03:13:01 am
happy birthday!
Title: Re: Two Hands Two Feet
Post by: maxent on May 20, 2020, 03:40:57 am
Happy birthday Coges, you're my training inspiration, where i want to be(balanced) vs where i am (addicted to squatting).
Title: Re: Two Hands Two Feet
Post by: Coges on May 20, 2020, 09:06:50 pm
happy birthday!

Thanks mate.
Title: Re: Two Hands Two Feet
Post by: Coges on May 20, 2020, 09:09:20 pm
Happy birthday Coges, you're my training inspiration, where i want to be(balanced) vs where i am (addicted to squatting).

Hahaha. Thanks mate. You're too kind.

I'm paying for those jumps now though. Knees actually feel great but my right ankle/tib post is sore AF. Probably why they program only has 10 jumps per side and not 50 lol.   
Title: Re: Two Hands Two Feet
Post by: adarqui on May 21, 2020, 03:10:05 am
19/05/2020

Lifetime  :personal-record: of 40!

Warm ups

Dribbling drills

Shooting

Bunch of jumps and dunk attempts. Must have had over 100 jumps easy. Had a decent amount of pre-workout and got a bit carried away haha. Lob game is weak. Hard with the driveway hoop where I can really only jump from one side though.

IMPORTANT- Heel kick is real! I have never ever used this before. Remembered about half way through and legit had an extra couple of inches on the jump. Pretty incredible and when I looked at the footage I wasn't even really kicking.     



solid! might be the happiest dunk video i've seen.. LMFAO.

also happy birthday man. that 40 club. 40/40 geeet it.
Title: Re: Two Hands Two Feet
Post by: Coges on May 21, 2020, 06:20:56 am
Hahaha thanks mate. Gotta admit I was having a pretty good time out there.

I reckon I had a max of around 32"ish. At 98kg. Figure if I drop at least 10kgs I will be mid to high 30s. There's definitely a chance.
Title: Re: Two Hands Two Feet
Post by: Coges on May 21, 2020, 06:24:22 am
21/05/2020

OHP
bar*10
30*5
40*3
50*6
45*8
40*10

Chins
bw*5
+5*3
+10*4
+5*5
bw*6

Diamond Push Ups- 10, 5, 4

Leaning Lateral Raises- 10kgs x 12+4+4+4

Done. I think this is an all time PR for OHP. Felt super strong too. Assuming the extra weight helps tho. 
Title: Re: Two Hands Two Feet
Post by: adarqui on May 21, 2020, 09:58:58 am
Hahaha thanks mate. Gotta admit I was having a pretty good time out there.

that's great. ya, loved all the smiling haha. :ibjumping: :ibsquatting: :ibrunning: :headbang:

Quote
I reckon I had a max of around 32"ish. At 98kg. Figure if I drop at least 10kgs I will be mid to high 30s. There's definitely a chance.

sick!
Title: Re: Two Hands Two Feet
Post by: Coges on May 25, 2020, 11:38:56 pm
26/05/2020

Reverse Deadmill- 2 mins

Patrick Step Up- 6"
bar*10
40*10
60*10
80*10-R 4-L
(left knee had a sharp pain on the outside of knee so called it)

ATG Split Squat
bw*5
+12*5
(more pain outside L knee so again called it)

Nordics- skipped

RDL-
bar*10
40*10
60*10
80*10
(sharpish pain in right scap- was really focusing on pulling scap back and down- I know I have weak right scap so this is a good reminder to fix it)

L-sit (slightly bent legs)- 3*10s
Slow Calf Raise- 3*10@10kg
Weighted Tib Raise- 3*20@6kg

Bit of a rude awakening after early last week. Really got stuck into the food and drink over the weekend and am paying for it now. Not to worry. Back on it now. No sugar or alcohol the last 3 days. Going to get that to 30.
Title: Re: Two Hands Two Feet
Post by: adarqui on May 26, 2020, 12:57:28 am
damn weird about the knee.. hopefully it's just related to the "nutrition break down". it can be nuts how just a small of derailing diet can cause all kinds of weird (often phantom) stuff to surface. hopefully that's all it is.

pc!
Title: Re: Two Hands Two Feet
Post by: Coges on May 26, 2020, 01:02:06 am
damn weird about the knee.. hopefully it's just related to the "nutrition break down". it can be nuts how just a small of derailing diet can cause all kinds of weird (often phantom) stuff to surface. hopefully that's all it is.

pc!

Yeah agreed. It's very weird. I started meditating properly again yesterday and even just doing that plus no alcohol or sugar threw my sleep completely out. Was awake till after 2am for unknown reasons. I'm going with the body resetting itself.

I was using a slightly higher box than normal for the step ups but I am going to chalk it up to lack of care for the body the last week. Fallen off with the stretching as well. Will get to stretch properly tonight and see how it goes tomorrow. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 28, 2020, 07:58:57 pm
28/05/2020

OHP
bar*10
30*5
40*3
52.5*6
47.5*8
42.5*10

Chins
bw*5
+5*3
+10*5
+5*4
bw*4

Quick session in and out.
Title: Re: Two Hands Two Feet
Post by: Coges on June 08, 2020, 08:21:12 pm
Still training but have missed logging a few sessions.

07/06/2020


Bench-
bar x 10, 40 x 5, 60 x 3, 70 x 10, 10, 7, 10, 2
Batwings-
6kg/side x 10s x 5

08/06/2020

Reverse Deadmill- 2 mins

Patrick Step Up-
bw x 10, 20 x 10, 40 x 10, 60 x 10, 80 x 10

ATG Split Squat
bw x 5, 12 x 5, 20 x 5, 30 x 5, 40 x 5

Nordics- 6" elevation
7, 10, 10

Stretch.

09/06/2020

BW- 95.2- Lowest bodyweight in quite a few weeks. Starting to feel more like myself again.

To run this arvo.
Title: Re: Two Hands Two Feet
Post by: Coges on June 10, 2020, 08:51:08 pm
10/06/20

Reverse Deadmill- 2 mins

ATR RDL
bar x 10, 40 x 10, 60 x 10, 80 x 10, 100 x 10

L-sit- 10s, 8s, 4s
SL Calf Raise- 10kg x 10, 15 x 10, 20 x 10
Wall Tibialis Raise- 3 x 20

Inverted Row (knees bent)
3 x 10

Ring Dips-
5, 4, 6, 2

Stretch.

RDLs
http://www.youtube.com/watch?v=4a7i2WrnFoA
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2020, 06:27:19 pm
12/06/20

Reverse Deadmill- 2 mins

KOT (Sissy) Squat- 10" elevation- 5x10

VMO (hack) Squat-
bw x 10, 10 x 10, 20 x 10, 25 x 7, 25 x 5- last two sets barbell behind glutes. Makes this a million times harder.

Nordics-
4" elevation - 5, 5, 7

Stretch. Done.
Title: Re: Two Hands Two Feet
Post by: Coges on June 14, 2020, 06:28:45 pm
14/06/2020

Bench- 75 x 8, 8, 8, 8
DB Row- 28 x 8, 8, 8, 8

Incline Bench- 60 x 8, 8, 8, 8

Scott Curls- stopped after 1 set. Right elbow was strangely painful after sleeping weirdly on it.
Title: Re: Two Hands Two Feet
Post by: Coges on June 15, 2020, 01:24:27 am
15/06/20

Reverse Deadmill- 2 mins

Patrick Step Up- sets of 10
20, 40, 60, 80, 95

ATG Split Squat- sets of 5
bw, 12, 22.5, 35, 45

Nordics- 4" elevation
3 x 10

Getting so close on the nordics. I'll go down to 2-3" elevation next week then hit them up from flat. Need to get my hips flatter and worked that the last set today. Hams are trashed!
Title: Re: Two Hands Two Feet
Post by: Coges on June 17, 2020, 07:40:23 pm
18/03/20

7am training. Got my morning routine back up and running. 6am wake to train at 7 in home gym. Perfect.

Deadlift-
bar x 10, 60 x 5, 80 x 3, 100 x 3, 120 x 3, 140 x 3, 150 x 3

OHP
bar x 10, 40 x 5, 50 x 1, 55 x 1, 60 x 1

Will test bench and squat tomorrow.

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?
Title: Re: Two Hands Two Feet
Post by: CoolColJ on June 18, 2020, 09:32:10 am

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?

I would move the Good morning to squat day, as it's a squat assistance, and doubling up on posterior chain moves with deadlift doesn't seem like a good idea
And then move a few quad moves to deadlift day, so you get 2 days of quad/posterior stimulus a week
So if it was me I would just get rid of the step up and move the split squat to deadlift day, doing it after deadlifts, and then GM to squat day



Title: Re: Two Hands Two Feet
Post by: Coges on June 18, 2020, 07:32:56 pm

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?

I would move the Good morning to squat day, as it's a squat assistance, and doubling up on posterior chain moves with deadlift doesn't seem like a good idea
And then move a few quad moves to deadlift day, so you get 2 days of quad/posterior stimulus a week
So if it was me I would just get rid of the step up and move the split squat to deadlift day, doing it after deadlifts, and then GM to squat day

Good thinking. Hadn't thought of that. Thanks mate.

I can't get rid of step ups though. They've been a key for me with knee pain so they have to stay. I'm at the Patrick step up standard now so will move to Poliquin then Petersen and then come back around and go for the higher standard. 
Title: Re: Two Hands Two Feet
Post by: CoolColJ on June 19, 2020, 02:06:46 am
So far I have found my step up gains have stayed or improved as long as I do my backwards walking up slopes, regular full depth squats, bodyweight versions in my warmups etc
General muscle gains in size and strength transfer over



Title: Re: Two Hands Two Feet
Post by: Coges on June 19, 2020, 02:26:56 am
So far I have found my step up gains have stayed or improved as long as I do my backwards walking up slopes, regular full depth squats, bodyweight versions in my warmups etc
General muscle gains in size and strength transfer over

My knees are pretty damn good right now so the main reason is I'm scared of taking them out. I remember the immediate gains I had just from doing reverse sled/deadmill, step ups and ATG split squats along with the stretching and the pain and instability came back when I stopped doing those things. I still have plenty to go to get to his "world class" standards though.
Title: Re: Two Hands Two Feet
Post by: CoolColJ on June 19, 2020, 05:04:16 am
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful

Title: Re: Two Hands Two Feet
Post by: Coges on June 21, 2020, 07:55:40 pm
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful

Idk man. You never felt your VMOs on fire after a decent set of step ups?
Title: Re: Two Hands Two Feet
Post by: Coges on June 21, 2020, 09:48:12 pm
Tested squat and bench on Saturday.

Low bar squat- 120 x 1

Bench- 90 x 1

Was conservative with both. Bench maybe had another 5 but why risk it. Squat could have pushed another 10-15 but again no point.

Title: Re: Two Hands Two Feet
Post by: CoolColJ on June 22, 2020, 01:32:15 am
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful

Idk man. You never felt your VMOs on fire after a decent set of step ups?

yeah, but the rest of my leg is also pumped as well.
I get the same burn from reverse hill walks, and sissy squats so that maintains my ability to recruit them
And my single leg knee over toes calf raises with the SSB loads them up isometrically
These are all the same exercise pretty much in terms of joint angles
Title: Re: Two Hands Two Feet
Post by: Coges on June 22, 2020, 11:20:38 pm
23/06/2020
bw- 95.1

6am training

Patrick Step Ups- sets of 10
bw, 20, 40, 60, 80

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 80 x 5, 95 x 10

Nordic- only available option was a decline bench
5, 4, 3

ATG Split Squat
bw x 5, +20 s 5, +40 x 5

L-sit
8s, 8s, 4s

Doneski. First day back in the gym so I cleaned the shit out of everything I touched. Glad to be back.
Title: Re: Two Hands Two Feet
Post by: Coges on June 23, 2020, 09:41:24 pm
24/06/2020
BW- 95.1

6am training

Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 12

Incline DB Press- 5 x 10 @ 20s
DB Row- 5 x 10 @ 30

BB Curl- 30kg x 10, 6, 4

Pre-workout made me feel pretty sick. It hit mid DB presses and held till the end. Not sure why but I'll be using straight up coffee tomorrow morning.
Title: Re: Two Hands Two Feet
Post by: Coges on June 26, 2020, 04:44:19 am
26/06/2020

Deadlifts
bar x 10, 40 x 5, 60 x 5, 80 x 5, 100 x 5, 115 x 5, 130 x 7

Had to be quick in and out but got it done.
Title: Re: Two Hands Two Feet
Post by: Coges on July 13, 2020, 11:47:54 pm
Still training. Have only missed a couple of sessions since the last post.

Couple of highlights. I went into 513 and then into a PPL to try it out and see if I liked it. Was a bit meh. I'm back doing ATG style workouts with more upper body focused stuff. Feeling really good so far.

Had a body scan done the other day. 98.6kg at 11.6% bf. I think the fat reading is a little generous but then again my waist is only 35". Whenever I've been 34" I have always been below 10% so it might not be that far off. I'm taking part in a 6 week fat loss challenge with my gym which I have no hope of winning (some other members have 45% bodyfat) but will be nice to see how low I can get. Currently eating 2,600-2,800 cals a day and losing weight every day.

In other news I'm starting a podcast with a mate of mine. It's about training, working, being a dad and general dude stuff. I'll post a link when we post our first episode.
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2020, 08:29:05 pm
Got a couple of sessions in the last week.

Friday

I was pissed from work and was feeling strong so wanted to lift heavy.

Bench- 100kg  :personal-record:

http://www.youtube.com/watch?v=tLeCEJY8BDY

(huge room for improvement here- lost all upper back tightness, wasn't pushing through floor and glutes weren't locked)

Deadlift- 160 x 1

Would have done much better on DL but misloaded the bar on teh first 160 attempt so had 140 on the bar but lopsided. Still got it up but took some extra juice out of me.

Saturday


I've been doing Bas Rutten's boxing/mma workouts. Have had these tapes for about 15 years. Currently doing the boxing 2 min round one. Pretty fun. Using it on my freestanding bag.

2 min rounds x 10 with 1 min rest between

Sunday

Run- 4.3k @ 7:03/km- 30m 20s

I plan on competing in BJJ whenever the world gets back to normal so figure I'd better start getting in shape. I would love to have a couple of kickboxing fights but don't think I have the balls to start it at 40 years old. Maybe a couple of karate type tournaments would be better. IDK
Title: Re: Two Hands Two Feet
Post by: Mikey on July 20, 2020, 09:53:28 am
Congrats on the Bench PR!
Title: Re: Two Hands Two Feet
Post by: Coges on July 20, 2020, 09:58:03 pm
Congrats on the Bench PR!

Thanks mate. Pretty stoked and it wasn't particularly hard to get there either. It's basically bodyweight for me these days though haha
Title: Re: Two Hands Two Feet
Post by: Coges on July 20, 2020, 10:09:02 pm
Given we've got another 5+ weeks of lockdown I figured I'd try something different with the workouts cause I'm bored and wanted a proper change up. Not just something I'd concocted. Bought a hypertrophy clusters program by Jake Tuura. Actually reminds me of Tade in a lot of ways.

http://jackedathlete.com/bigger-stronger-faster/

Anyway first session last night.

21/07/2020

1) Med ball throws/slams

2a) Bench- 8 x 5 @ 70kg 45s rest
2b) Inverted Row- 8 x 10 @ bw (legs bent) 45s rest

3) DB Shoulder Press- 3 x 10 @ 13s (2 mins rest)

4) Push Ups- 3 x max- 14, 10, 7

5) DB Curl- 4 x 30 @ 6s (OMG the pump!!!)

Done. That's a lot of volume on bench but the last set was as easy as the first.
Title: Re: Two Hands Two Feet
Post by: Coges on July 21, 2020, 09:54:33 pm
21/07/2020

Weighted jumps - 3 x 5 @ 20kg

Front Squat-
Find 1RM- 90 x 1 (no belt or sleeves- maybe had another 15-20 in me but didn't want a grinder)
8 x 5 @ 65

DB Step Ups-
8 x 5 (Started at bw and ended using 13kg DBs- that's the starting weight for next week)

BB Glute Bridge-
3 x 10 @ 60 (have always sucked at these and get massive hammy cramps)

Back Ext-
3 x max @ bw - 14, 14, 10 (so fricken hard and my right hammy was blowing up)

Done.
 
Title: Re: Two Hands Two Feet
Post by: adarqui on July 21, 2020, 11:26:56 pm
Congrats on the Bench PR!

x2

solid lift Coges!
Title: Re: Two Hands Two Feet
Post by: Coges on July 22, 2020, 01:53:54 am
Congrats on the Bench PR!

x2

solid lift Coges!

Thanks mate!
Title: Re: Two Hands Two Feet
Post by: Coges on July 22, 2020, 01:55:36 am
22/07/2020

5k run in 34:38 @ 6:56/km

Trying to keep these runs slowish. Don't want to get too fast too soon.
Title: Re: Two Hands Two Feet
Post by: Coges on July 23, 2020, 06:46:42 pm
23/07/20

Med ball scoop throw & Med ball vertical toss- 2 x 3

Push Press- top set of 3 at 65 then
a) Push Press - 8 x 5 @ 45
b) Banded Pull Up- 8, 6, 5, 5, 5, 5, 5, 5

a) Alternating DB Curl- 3 x 12 @ 10s
b) DB French Press- 3 x 15 @ 16kg

a) Alternating Hammer Curl- 3 x 12 @ 10s
b) Red Band Push Down- 3 x 15

a) Seated DB Lateral Raise- 4 x 25 @ 4s
b) Seated Rear Lateral Raise- 4 x 25 @ 2.5s

Doneski.
Title: Re: Two Hands Two Feet
Post by: Coges on July 26, 2020, 09:58:24 pm
25/07/20

Was meant to do deadlifts for 8x5@120kg. Got 4 sets in of 5 reps. 3 reps on the next set them bombed completely. The volume doesn't seem that bad but I had some serious soreness and recovery issues. Upper back was completely torched from the pull ups and I just had nothing. Will pencil it in as one of those days and get back to it for week 2 of the program.

Title: Re: Two Hands Two Feet
Post by: Coges on July 27, 2020, 11:08:38 pm
27/07/20

Have been sore AF still. Not sure what's going on. My recovery from those workouts last week was absolutely rubbish.

Have spend the last few nights stretching and using a lacrosse ball which is helping a bit.

Planned on doing the written workout but had nothing. Ended up just benching up to a 90kg single and called it a day. Will see how I feel tomorrow. May just take the rest of the week to get my shit together and start again next week. 
Title: Re: Two Hands Two Feet
Post by: CoolColJ on July 28, 2020, 05:55:52 am
Volume is pretty high on this program, so maybe just do half the amount and then over time add the sets back in one at a time

Title: Re: Two Hands Two Feet
Post by: Coges on July 28, 2020, 09:05:23 am
Volume is pretty high on this program, so maybe just do half the amount and then over time add the sets back in one at a time

That's a great point. The volume is pretty high. I hiave to admit the upper days felt pretty damn good though.

I'm going to take this week to get the body right again and go again. I will drop the weights a little for the lower days though. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 30, 2020, 11:19:59 pm
30/07/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@60
Pull Ups- 2x5@bw
L-sit- 2xmax seconds

Going back to old trusty Dan John/Pavel 40 day for the moment. I can run this on auto-pilot and that's what I need right now. I've been doing boxing work and a run every few days and that Tuura program was just too much right now. Might be best once things get a bit warmer round here.
Title: Re: Two Hands Two Feet
Post by: Coges on August 02, 2020, 07:57:23 pm
31/07/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@60
Pull Ups- 2x5@bw
L-sit- 2xmax seconds

02/08/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@40
Pull Ups- 2x5@bw
L-sit- 2xmax seconds

Starting today I'm doing the program as written rep and set wise with incline bench, deadlift and front squats. Not sure about doing the loaded carries. I will probably change things up with some other upper body stuff to keep my upper back, shoulders and elbows healthy.

40 Day Schedule- Incline Bench, Deadlift, Front Squat
Week 1- Mon 2 x 5, Tues, 2 x 5, Wed 5-3-2, Fri 2 x 5, Sat 2 x 5
Week 2- Mon 2 x 5, Tues 6 Singles, Wed 1 x 10, Fri 2 x 5, Sat 5-3-2

We're in stage 4 lockdowns here so I basically get no time outside except for walking the dog. That puts an end to any running I was doing so I'm going to give some barbell complexes or something similar a go. Was reading about Litvinovs too which sounds ok so might give that a try on the off days.
Title: Re: Two Hands Two Feet
Post by: Coges on August 03, 2020, 07:49:43 pm
03/08/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@60
Single Arm Waiters Walks- 2x50m @20kg

Title: Re: Two Hands Two Feet
Post by: Coges on August 04, 2020, 02:46:46 am
04/08/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@60
Pull Ups- 2x5@bw
BB Curls- 2x10@30
Trap 3 Raise- 2x10@2.5s

Title: Re: Two Hands Two Feet
Post by: Coges on August 06, 2020, 08:52:41 pm
06/08/2020

Meant to train yesterday. Have had some elbow soreness (golfer's elbow) the last couple of weeks and it intensified yesterday so I took the day off. Going to take any chins out of the program for now. Even the waiters walks killed my elbow.

Today is 5, 3, 2 on all exercises.

Incline Bench- 
bar x 10, 40 x 5, 60 x 5, 70 x 3, 80 x 2 (RPE 7.5)

Deadlift-
60 x 5, 100 x 5, 130 x 3, 150 x 2 (RPE 8 )

Front Squat-
bar x 10, 60 x 5, 80 x 3, 90 x 2 (RPE 8 )

http://www.youtube.com/watch?v=trP1OFZWd2c

http://www.youtube.com/watch?v=MC83WLphZZY

http://www.youtube.com/watch?v=dvAHUZJxNQc
Title: Re: Two Hands Two Feet
Post by: CoolColJ on August 07, 2020, 10:13:44 am
check out the Athlean-X stuff on Youtube on elbow pain, fixed mine
Title: Re: Two Hands Two Feet
Post by: Coges on August 07, 2020, 06:06:12 pm
check out the Athlean-X stuff on Youtube on elbow pain, fixed mine

Really? Thanks mate. I'll have a look.

Not really a fan of his  I just can't get past his fake weights saga.
Title: Re: Two Hands Two Feet
Post by: Coges on August 12, 2020, 09:53:01 pm
I signed up to RealMVMT again this week. I am starting a martial arts gym next year with a couple of mates (once all this lockdown shit is sorted) and have wanted to do a part time training business for years. These guys have their own certs and a pretty impressive network. The cost of entry is quite low too for the information that's on offer. It will be a nice side business and if it gets to a decent enough level I will take it full time. Financial services is largely fucked in this industry and may not exist in it's current format in 5-10 years time so it will be nice to have a plan B.   
Title: Re: Two Hands Two Feet
Post by: Coges on August 12, 2020, 09:58:16 pm
Bunch of testing for the new RMVT program. Highlights were-

Front squat- 110kg
Power snatch - 60kg (didn't have the confidence to go full depth)
C&J- 80kg (felt like I had more here. Definitely did in the clean but not sure about the jerk)
Weighted Chin- +20kg (collarbone to rings)
Weighted Dip- +20kg (nose to hand level)
Some other mobility, flexibility and handstand stuff.

C&J-
Title: Re: Two Hands Two Feet
Post by: adarqui on August 14, 2020, 09:11:47 am
I signed up to RealMVMT again this week. I am starting a martial arts gym next year with a couple of mates (once all this lockdown shit is sorted) and have wanted to do a part time training business for years

whaat! sick!!

that's awesome man. hopefully that can get started fairly soon.

Quote
These guys have their own certs and a pretty impressive network. The cost of entry is quite low too for the information that's on offer. It will be a nice side business and if it gets to a decent enough level I will take it full time. Financial services is largely fucked in this industry and may not exist in it's current format in 5-10 years time so it will be nice to have a plan B.   

plan b's popping up everywhere. smart move to start prepping now, just in case.
Title: Re: Two Hands Two Feet
Post by: Coges on August 16, 2020, 09:49:58 pm
I signed up to RealMVMT again this week. I am starting a martial arts gym next year with a couple of mates (once all this lockdown shit is sorted) and have wanted to do a part time training business for years

whaat! sick!!

that's awesome man. hopefully that can get started fairly soon.

Quote
These guys have their own certs and a pretty impressive network. The cost of entry is quite low too for the information that's on offer. It will be a nice side business and if it gets to a decent enough level I will take it full time. Financial services is largely fucked in this industry and may not exist in it's current format in 5-10 years time so it will be nice to have a plan B.   

plan b's popping up everywhere. smart move to start prepping now, just in case.

Yeah man it seems like the right move. If this shit show has taught me anything its that I've been extrememly this time but next time won't necessarily be the same. 
Title: Re: Two Hands Two Feet
Post by: Coges on August 24, 2020, 10:48:44 pm
Saw the physio again this morning. Elbow isn't necessarily tendonitis but more an ulnar/medial nerve issue which is largely related to my neck. So far seems like a pretty simple fix and she thinks I'll be completely good to go in two weeks. She did some pretty good work and got some massive improvements in range. She also stressed again that I'm hyper mobile and will run into these issues if I don't have strength in those extreme ranges of motion that I can get into.
Title: Re: Two Hands Two Feet
Post by: Coges on August 25, 2020, 07:52:22 pm
24/06/2020

Patrick Step Up- sets of 10
bw, 20, 40, 60, 80

ATG Split Squat-
bw x 5, 12 x 5, 20 x 5, 25 x 3, 30 x 3, 35 x 3

Romanian Rhythm Squats-
3 x 50 @ 70kg

Sissy Squats- 1 x 25

25/08/2020

Seated GM-
bar x 10, 30 x 10, 40 x 10, 50 x 5, 55 x 5
Hip Flexors-
1 x 20 each leg red band

Nordic- 7" elevation
3 x 5

Jefferson Curl-
6kg x 10, 20 x 7, 30 x 5
Hanging Knee Raise
10, 5, 5

Circuit x 1- 60s each
Calf Stretch
90/90
Pigeon
Couch Stretch
Juggling


Later:
Front Split Work Circuit
1/4 ATG Split Squat- 5 x 5
Long Lunge Pulse- 5 x 10
Hero Pose- 5 x 10s

Front Split- 1 x 60s each side

Legs rekt  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
Title: Re: Two Hands Two Feet
Post by: Coges on August 26, 2020, 07:17:59 pm
26/08/2020

BTN Press-
20 x 5, 30 x 5, 40 x 5, 45 x 5, 50 x 4
Chin Up-
bw x 5, +5 x 4, +10 x 3, +5 x 4, +5 x 3

Extended Push Ups
10, 10, 10

French Press-
10kg x 12, 12, 10
Title: Re: Two Hands Two Feet
Post by: Coges on August 27, 2020, 08:27:43 pm
27/08/2020

Patrick Step Up- sets of 10
20, 40, 60, 80, 90

ATG Split Squat-
bw x 5, 20 x 5, 25 x 3, 30 x 3, 35 x 3, 40 x 3, 45 x 3

Romanian Rhythm Squats-
3 x 50 @ 90

Sissy Squats-
1 x 26

Upper Mobility Circuit
French Press
Cross Bench Pullover
Trunk Extension
Back Bridge Hold


I really should get a tattoo on my forehead to continue doing step ups and split squats. Just the way my knees and ankles feel. It's incredible.
Title: Re: Two Hands Two Feet
Post by: LBSS on August 28, 2020, 09:12:11 am
lol maybe start with a tattoo on your knee or something  :P
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2020, 08:15:34 pm
lol maybe start with a tattoo on your knee or something  :P

Hahaha. Yeah not a bad idea. I could also just put a post it on the mirror too
Title: Re: Two Hands Two Feet
Post by: Coges on August 30, 2020, 08:25:29 pm
Starting a new squats and splits program today. Goal is to get a clean 150kg in the next 2 months. Plus some solid flexibility gains.  :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Two Hands Two Feet
Post by: seifullaah73 on August 31, 2020, 08:48:13 am
Starting a new squats and splits program today. Goal is to get a clean 150kg in the next 2 months. Plus some solid flexibility gains.  :ibsquatting: :ibsquatting: :ibsquatting:

Damn that is a beastly goal.  :ibsquatting:
Go get it.
 :gtfo:
Title: Re: Two Hands Two Feet
Post by: Coges on August 31, 2020, 08:06:43 pm
Starting a new squats and splits program today. Goal is to get a clean 150kg in the next 2 months. Plus some solid flexibility gains.  :ibsquatting: :ibsquatting: :ibsquatting:

Damn that is a beastly goal.  :ibsquatting:
Go get it.
 :gtfo:

It is!

Would be an all time PR but only 20kg above my 1RM from April or May this year. It's definitely gettable.
Title: Re: Two Hands Two Feet
Post by: adarqui on September 01, 2020, 08:16:06 am
get that sh*t! :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Two Hands Two Feet
Post by: Coges on September 01, 2020, 08:09:27 pm
31/08/2020
Squats & Splits- Day 1


Prep

3 ball juggle - 3x60s
Cross Bench pullover 3x5
ROS Seated Good Morning 3x5

Strength

3 Position Squat-
5 x 3 @ 80kg

Hack Deadlift-
1 x 2 @ 60, 4 x 2 @ 80

Ring Dips- 5, 5, 5, 5, 3
KOT Sissy Squat- 5x10

Inner Range Floor Press- 3x10@10
Hanging L-Sit- 3x10s

Squats were pretty difficult and the pauses were getting shorter and the positions higher as I went. Last set was ok though and depth was still pretty good. Could have gone way heavier on the hack deadlift. Just didn't know what to expect. Next time will be up around 100-120 on that one.


01/02/2020
Squats & Splits- Day 2


A1) Couch Quad Stretch - 3x30s
A2) Single Leg Pike- 3x5 (1 rep = 4 1/4 reps)
A3) Long Lunge Pulse- 3x5
A4) Seated Pike Lift- 3x10

B) Front Split Test- 60s per side

C) Half Kneeling Hpi Flexor- 1x5/side

D) Standing Pike- 1x60s

Pretty cool stretching session. Didn't take too long but got some surprisingly nice results. Got my calf to touch down on the front splits with right leg forward and hips square. I was upright too and had a decent level of comfort. Then on the standing pike I had both palms flat on the floor again with a pretty good level of comfort. I have forever struggled with left calf tightness and tightness behind the knee. Yesterday was the first time I didn't notice it as much. I think the SL pike had a lot to do with that.

Title: Re: Two Hands Two Feet
Post by: Coges on September 02, 2020, 07:53:25 pm
02/09/2020
Splits & Squats- Day 3


Prep Work
Juggling- 3x60s
Supine Ext Rotations- 3x30s
Seated GM- 3x5

Strength Work
Mid Range Pause Squat (2s pause)-
5x4@80

SL Good Morning- 5x3 @ 6, 20, 20, 20, 20
Pull Ups- 5, 5, 5, 3, 3

Iso Back Extension- 3x15s
False Grip Ring Rows- 3x5
QL Raise- 3x10@20kg

Squats felt pretty damn good. 80 isn't heavy but the goal of this program is to add 10kg in weeks 2 & 3 then peak in week 4 and start all over again for another cycle. That would mean going to 90 then 100 and peaking after that. I would expect to hit 120 if not 130 by week 4. Would set me up very nicely for a run at 150.
Title: Re: Two Hands Two Feet
Post by: CoolColJ on September 03, 2020, 12:12:30 am
What is this juggling stuff?
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2020, 12:46:03 am
What is this juggling stuff?

Like circus juggling. It's a staple in the programming I'm doing now. Reasons are "research indicates that learning to juggle accelerates the growth of neural connections related to memory, focus, movement, and vision. The beneficial changes persist even after weeks without practice".

https://www.naturalnews.com/027519_juggling_brain.html (https://www.naturalnews.com/027519_juggling_brain.html)

I'm currently on 3 balls. Can do 1 min continuously and am working towards 5 min continuous.  Working on foot juggling too (like hackey sack) but that's so much more difficult for me. I can only get three or four alternating kicks right now. Ultimate goal is 5 ball hand juggle and 1 min alternating foot juggling.

What's funny is when I have been juggling and I play the piano afterwards I notice my coordination with both hands playing together is far improved but I do get tired more quickly though.

Title: Re: Two Hands Two Feet
Post by: AGC on September 03, 2020, 02:26:43 am
What's funny is when I have been juggling and I play the piano afterwards I notice my coordination with both hands playing together is far improved but I do get tired more quickly though.

Interesting. I have been playing piano again over the last year or so after a 10+ year hiatus. I might have to start juggling too! What do you like playing?
Title: Re: Two Hands Two Feet
Post by: maxent on September 03, 2020, 02:29:23 am
Add a rubiks cube solve into the mix?
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2020, 09:03:56 pm
Add a rubiks cube solve into the mix?

Hahaha. The Rubik's is my kryptonite. I'd end up smashing it on the floor.
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2020, 09:09:09 pm
What's funny is when I have been juggling and I play the piano afterwards I notice my coordination with both hands playing together is far improved but I do get tired more quickly though.

Interesting. I have been playing piano again over the last year or so after a 10+ year hiatus. I might have to start juggling too! What do you like playing?

Give it a shot and see if you notice a difference too. I've been playing Fur Elise and trying to get those two fast bits down. It's so much harder than it seems but after a juggling session my hands were moving much more independantly of each other and I could actually track their spacing better.

As far as playing I play a bit of everything. Currently working on the Letter by Joe Cocker but have a bit of everything from classical to boogie woogie, blues and jazz. And some 70s rock too.

What about you?
Title: Re: Two Hands Two Feet
Post by: Coges on September 03, 2020, 09:21:30 pm
03/09/2020
Splits & Squats- Day 4


Squat to pike- 1x10 (3s pause)
Assisted German hang- 1x30s
Standing Calf Stretch- 1x60s/side
Single leg pike- 1x30s/side

Front Stretch Kick Series x 2
10 Swings
10 Second Static
10 Pulses
10 Stretch Kicks

Side Stretch Kick Series x 2
10 Swings
10 Second Static
10 Pulses
10 Stretch Kicks

Donkey Calf Raise- 3x10
Hero Pose- 3x30s

Legs felt incredible after this. The stretch kicks are like a leg swing but with a ballistic right at the top and a forcefull down swing. Legs got tired super quick but also noticed some serious QL and oblique fatigue.
Title: Re: Two Hands Two Feet
Post by: AGC on September 05, 2020, 08:39:32 pm
What's funny is when I have been juggling and I play the piano afterwards I notice my coordination with both hands playing together is far improved but I do get tired more quickly though.

Interesting. I have been playing piano again over the last year or so after a 10+ year hiatus. I might have to start juggling too! What do you like playing?

Give it a shot and see if you notice a difference too. I've been playing Fur Elise and trying to get those two fast bits down. It's so much harder than it seems but after a juggling session my hands were moving much more independantly of each other and I could actually track their spacing better.

As far as playing I play a bit of everything. Currently working on the Letter by Joe Cocker but have a bit of everything from classical to boogie woogie, blues and jazz. And some 70s rock too.

What about you?

Yeah pretty similar. My old books are mostly classical and blues/ragtime. I stumbled across this  (https://www.youtube.com/watch?v=fagH03fxY7c&ab_channel=BachScholar)youtube channel where the guy has good versions of all of Scott Joplin's ragtime pieces, would love to be able to play some of them. Really wish I'd kept it up since HS but luckily I think if you learn the basics at a young age you can pick it up again pretty quick.
Title: Re: Two Hands Two Feet
Post by: Coges on September 06, 2020, 09:08:40 pm
What's funny is when I have been juggling and I play the piano afterwards I notice my coordination with both hands playing together is far improved but I do get tired more quickly though.

Interesting. I have been playing piano again over the last year or so after a 10+ year hiatus. I might have to start juggling too! What do you like playing?

Give it a shot and see if you notice a difference too. I've been playing Fur Elise and trying to get those two fast bits down. It's so much harder than it seems but after a juggling session my hands were moving much more independantly of each other and I could actually track their spacing better.

As far as playing I play a bit of everything. Currently working on the Letter by Joe Cocker but have a bit of everything from classical to boogie woogie, blues and jazz. And some 70s rock too.

What about you?

Yeah pretty similar. My old books are mostly classical and blues/ragtime. I stumbled across this  (https://www.youtube.com/watch?v=fagH03fxY7c&ab_channel=BachScholar)youtube channel where the guy has good versions of all of Scott Joplin's ragtime pieces, would love to be able to play some of them. Really wish I'd kept it up since HS but luckily I think if you learn the basics at a young age you can pick it up again pretty quick.

Yeah man I started playing in high school and have had a piano in pretty much every house I've lived in. Such a shame to not have been consistent but there's always time. Never had any formal lessons but studied music so understand a fair bit of theory.

You're right though. Much easier to get back again if you already understand the basics.   
Title: Re: Two Hands Two Feet
Post by: Coges on September 06, 2020, 09:27:14 pm
04/09/2020
Splits & Squats- Day 5


Prep Work
Juggle- 3.60s
Hands Together Alt Grip Hang- 3x15s
Piriformis Capsule Combo Stretch- 3x60s

Strength Work
Squat- 5x5@80 EMOM

Zercher Jefferson Curl-
5x3@20

BTN Press
5x5- 30, 40, 45, 45, 40

Lu Raises- 3x10@10
Tib Raises- 3x15

All the squats this week have been EMOM so I've pretty much squatted for a total of 15 minutes outside of warm ups. That's the plan for the next 3 weeks too.

05/09/2020
Splits & Squats- Day 6


Missed today's stretching session. I spent the whole day in the garden, cleaning the garage and on a nice walk with the kids. Completely spent at the end of it.

06/09/2020
Splits & Squats- Day 7 (Rest)


Spent another day in the garage and the garden. Spent 2 hours up on the roof clearing some fiberglass sheets from the back patio. Body was sore AF afterwards but had a whisky tasting session via Zoom for father's day with my old man and my brother in law. 5 whisky's, 1 beer and a cigar. Great night.
Title: Re: Two Hands Two Feet
Post by: LBSS on September 07, 2020, 09:40:03 am
that's interesting about juggling improving coordination and learning. i started learning guitar a few months ago and it's been super cool to be a complete noob at something so complicated and endless. i took piano lessons for a few years as a little kid (stopped when i was ~12) and really wish i'd stuck with it long enough so that i didn't have to re-learn how to read sheet music. it's not that relevant for guitar, at least at the level i'm at, but it'd still be so helpful to have that additional language as i get better.

plus learning guitar is making me want to pick up piano again.

why in the name of all that is good and holy did i wait until i was 33 to start learning music in earnest?

anyway brb adding one minute of continuous three-ball juggling to my list of goals.
Title: Re: Two Hands Two Feet
Post by: Coges on September 07, 2020, 07:58:09 pm
that's interesting about juggling improving coordination and learning. i started learning guitar a few months ago and it's been super cool to be a complete noob at something so complicated and endless. i took piano lessons for a few years as a little kid (stopped when i was ~12) and really wish i'd stuck with it long enough so that i didn't have to re-learn how to read sheet music. it's not that relevant for guitar, at least at the level i'm at, but it'd still be so helpful to have that additional language as i get better.

plus learning guitar is making me want to pick up piano again.

why in the name of all that is good and holy did i wait until i was 33 to start learning music in earnest?

anyway brb adding one minute of continuous three-ball juggling to my list of goals.

I'd be really interested to get your feedback with guitar too. For me it was a higher level of control over my hands moving in different directions and with different rhythms.

I know what you mean about waiting to learn in earnest. I've played both piano and guitar on and off for the last 25 years and can only imagine where I'd be if I had stuck it out. I can sight read most music though so at least that's something. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2020, 01:35:58 am
07/09/2020
Squats & Splits- Day 8


Simply ran out of time today.

08/09/2020
Squats & Splits- Day 9


This session was meant to be yesterday but ran out of time.

Prep

3 ball juggle - 3x60s
Cross Bench pullover 3x5
ROS Seated Good Morning 3x5

Strength

3 Position Squat- EMOM
5 x 2 @ 90kg

Hack Deadlift-
5 x 2 @ 100

Ring Dips- bw x 5, 5, +2.5 x 5, 3, bw x 5
KOT Sissy Squat- 5x10

Inner Range Floor Press- 3x10@13
Hanging L-Sit- 3x10s

Squat felt great. The mid position pause was right at parallel and felt solid as.

Here's my juggling from today. 60s and the start of the song half way through nearly cost me haha
http://www.youtube.com/watch?v=CBVDpStlhwA

PM Session- Today's planned session

A1) Couch Quad Stretch - 3x30s
A2) Single Leg Pike- 3x5 (1 rep = 4 1/4 reps)
A3) Long Lunge Pulse- 3x5
A4) Seated Pike Lift- 3x10

B) Front Split Test- 60s per side

C) Half Kneeling Hpi Flexor- 1x5/side

D) Standing Pike- 1x60s
Title: Re: Two Hands Two Feet
Post by: CoolColJ on September 08, 2020, 10:40:28 am
try it with basketballs  :trollface:
Title: Re: Two Hands Two Feet
Post by: Coges on September 08, 2020, 07:39:26 pm
try it with basketballs  :trollface:

Hahaha now that's definitely outside of my capabilities
Title: Re: Two Hands Two Feet
Post by: LBSS on September 08, 2020, 08:05:11 pm
lmao great save
Title: Re: Two Hands Two Feet
Post by: adarqui on September 08, 2020, 08:21:21 pm
lmao great save

x2 hah
Title: Re: Two Hands Two Feet
Post by: Coges on September 09, 2020, 09:51:53 pm
09/09/2020
Splits & Squats- Day 10


Prep Work
Juggling- 3x60s
Supine Ext Rotations- 3x30s
Seated GM- 3x5

Strength Work
Mid Range Pause Squat (2s pause)-
5x3@90

SL Good Morning- 1x3 @ 20, 4x3 @ 25
Pull Ups- 5, 5, 5, 5, 5

Iso Back Extension- 3x15s
False Grip Ring Rows- 3x5
QL Raise- 3x10@20kg


Body was pretty wrecked after yesterday's double session. The squats yesterday felt great. Today not so much but they still felt ok. Just more difficult. Ran out of fuel though so skipped the last circuit. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 10, 2020, 09:40:18 pm
10/09/2020
Splits & Squats- Day 11


Day of rest. Was meant to do another stretch series today. Middle/upper back was completely fried. Almost to the point of spasms. Got out for a couple of walks then had some pizza and a few beers.

Stretch session pushed till tomorrow then wil do a double on Saturday to catch up.
Title: Re: Two Hands Two Feet
Post by: Coges on September 11, 2020, 09:53:41 pm
11/09/2020- 12/09/2020
Splits & Squats- Days 12 & 13

 
Back is still fried. Having to hold my breath every now and then to stop the spasms. I'm pretty fucking pissed but what do you do? I think it was either the pause squats or the single leg good morning. That along with me sitting at a desk for 10+ hours a day right now. Something went wrong there. Not going to squat today obviously. Will get some simple movement going and see how I go from there.

On a more positive note I have a couple of test subjects for my coaching. Two mates (one basketball, one martial arts) have agreed to be my guinea pigs. I'm writing out their programs today and am pretty stoked to see how they go.
   
Title: Re: Two Hands Two Feet
Post by: adarqui on September 12, 2020, 12:53:55 am
11/09/2020- 12/09/2020
Splits & Squats- Days 12 & 13

 
Back is still fried. Having to hold my breath every now and then to stop the spasms. I'm pretty fucking pissed but what do you do? I think it was either the pause squats or the single leg good morning. That along with me sitting at a desk for 10+ hours a day right now. Something went wrong there. Not going to squat today obviously. Will get some simple movement going and see how I go from there.

damn.. yea don't rush back into things (squatting/rdl's) at all with that going on, imho.

pause squats can be pretty intense. i'd think that was more of a culprit than the sl-rdl's.

Quote
On a more positive note I have a couple of test subjects for my coaching. Two mates (one basketball, one martial arts) have agreed to be my guinea pigs. I'm writing out their programs today and am pretty stoked to see how they go.

that should be interesting. sick!
Title: Re: Two Hands Two Feet
Post by: Mikey on September 12, 2020, 03:42:43 am
11/09/2020- 12/09/2020
Splits & Squats- Days 12 & 13

 
Back is still fried. Having to hold my breath every now and then to stop the spasms. I'm pretty fucking pissed but what do you do? I think it was either the pause squats or the single leg good morning. That along with me sitting at a desk for 10+ hours a day right now. Something went wrong there. Not going to squat today obviously. Will get some simple movement going and see how I go from there.

On a more positive note I have a couple of test subjects for my coaching. Two mates (one basketball, one martial arts) have agreed to be my guinea pigs. I'm writing out their programs today and am pretty stoked to see how they go.
 

The spams sound fairly intense. I have the same issue sitting at a desk for long periods of the day Monday-Friday, which isn't too good for mobility. All you can do is rest. I think adarq is spot on- it's probably the paused squats that triggered it.
Title: Re: Two Hands Two Feet
Post by: Coges on September 12, 2020, 03:52:55 am
Thanks boys. I think you're spot on. I got some video feedback on the squats and I was leaning too far forward. Oh well, not to worry.

The sitting is definitely killing me. Sitting for 10+ hours a day is just shit. Going to set an alarm for every hour to get up and do something next week.

Also, just reread my post. Didn't realise it at the time but I've obviously seen this movie one too many times

http://www.youtube.com/watch?v=gs75PcrmNRw
Title: Re: Two Hands Two Feet
Post by: maxent on September 12, 2020, 04:12:43 am
That sucks. im sure you'll bounce back quickly. It sounds like one of those random tweaks you dont know even happened and the symptoms randomly appear down the line. Im dealing with a hip thing which i dont know when it happened but i've tried to stick to recovery squats (empty bar up to 40kg) just to keep the movement fresh and allow healing to happen. Have laid off my daily bike cardio as well limiting it to 20mins. Been taking ibuprofen to get the inflammation down and im hoping to slowly ramp up as i heal. But keep training just do things which dont make it worse.
Title: Re: Two Hands Two Feet
Post by: CoolColJ on September 12, 2020, 08:01:11 am
I did something similar to my mid right thoracic region within the first couple of months of training.
Heavy paused front squats did it, straining up a rep with the upper back a bit rounded as tends to happen on limit front squats.

Took ages for it heal as well, at least a month, as it lingered, but was able to train through it, just had to stop front squatting.
Soft tissue work with a ball against the wall helped

Title: Re: Two Hands Two Feet
Post by: Coges on September 12, 2020, 09:26:20 am
That sucks. im sure you'll bounce back quickly. It sounds like one of those random tweaks you dont know even happened and the symptoms randomly appear down the line. Im dealing with a hip thing which i dont know when it happened but i've tried to stick to recovery squats (empty bar up to 40kg) just to keep the movement fresh and allow healing to happen. Have laid off my daily bike cardio as well limiting it to 20mins. Been taking ibuprofen to get the inflammation down and im hoping to slowly ramp up as i heal. But keep training just do things which dont make it worse.

Fark man I hope you're healing up ok. What's your hip thing? I'm going to do a hip mobility session tomorrow with the Real MVMT guys so I might be able to look out for something for you.

I had a hot AF shower tonight and was able to crack my back all the way up. That plus a decent stretch of hammies has me feeling better. Still a bit tight but hoping I can restart on Monday. Maybe just with a lower weight.
Title: Re: Two Hands Two Feet
Post by: Coges on September 12, 2020, 09:28:18 am
I did something similar to my mid right thoracic region within the first couple of months of training.
Heavy paused front squats did it, straining up a rep with the upper back a bit rounded as tends to happen on limit front squats.

Took ages for it heal as well, at least a month, as it lingered, but was able to train through it, just had to stop front squatting.
Soft tissue work with a ball against the wall helped

Damn paused squats. I definitely think mine is a combination of too much accumulation and lack of preparation. Fingers crossed it seems to be getting better quickly.

Yeah I was laying on the ball and a pvc pipe today on the floor. Helps a bit. I also get my kids to walk on me. They think it's hilarious but it feels great for the lower back and hammies.
Title: Re: Two Hands Two Feet
Post by: Coges on September 13, 2020, 03:20:43 am
13/09/2020

Back feels better today. Not 100% but definitely a lot better.

Resetting the splits and squats program and am going to jump back to day 1 tomorrow. May start at 60kg this time and grow from there. May take me 3 cycles to get to 150kg. Could be worse things to do with my time

Did a 2k run in 11min. Wanted to go for longer but ended up running quicker. It was more of a blow off some steam run than a training run. Just nice to be moving relatively quickly again. Need more of this. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 14, 2020, 09:16:04 pm
Decided to take an extra day yesterday. Will train today even though I'm not 100% I think it will do me more good to train rather than not. Not going to be pushing any back to back days though. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 15, 2020, 07:44:58 pm
15/09/2020
Squats & Splits- Day 1 (take 2)


Prep

3 ball juggle - 3x60s
Cross Bench pullover 3x5
ROS Seated Good Morning 3x5

Strength

3 Position Squat- EMOM
5 x 2 @ 60kg

Hack Deadlift-
5 x 2 @ 100

Ring Dips- 5 x 3 @bw
KOT Sissy Squat- 5x10

Inner Range Floor Press- 3x10@13
Hanging L-Sit- 3x10s

Went super easy on squats. Hoping this is a little like the easy strength stuff where I drill technique and get some position work in and it has a greater payoff in the end. At worst I will be squatting 80kg in the 3rd week  and then pushing into the low 100s for testing so it's not all bad. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 17, 2020, 10:48:11 pm
16/09/2020
Squats & Splits- Day 2


A1) Couch Quad Stretch - 3x30s
A2) Single Leg Pike- 3x5 (1 rep = 4 1/4 reps)
A3) Long Lunge Pulse- 3x5
A4) Seated Pike Lift- 3x10

B) Front Split Test- 60s per side

C) Half Kneeling Hpi Flexor- 1x5/side

D) Standing Pike- 1x60s

17/09/2020
Splits & Squats- Day 3


Prep Work
Juggling- 3x60s
Supine Ext Rotations- 3x30s
Seated GM- 3x5

Strength Work
Mid Range Pause Squat (2s pause)-
5x4@60

SL Good Morning- 5x3 @ bw, 20, 25, 30, 32.5
Pull Ups- 3, 3, 3, 3, 3

Iso Back Extension- 10s, 20s, 20s
False Grip Ring Rows- 5, 7, 10
QL Raise- 3x10@20kg

Squats weren't great. Depth was ok but too much forward lean going on. Hips are too tight I think. Had a little pain on the outside of my left knee too which was disconcerting. Have had some late nights and shitty sleep the last week or two which I know it's helping. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 20, 2020, 08:28:01 pm
I'm killing my program. As in putting it down. Paused squats are not for me right now. May come back to it later may not. One other problem I had was I just wasn't feeling the programming. I'm going back to a similar program I was doing earlier in the year. Still squatting and deadlifting, more upper body work (working towards that 1 arm chin) and some oly lifts. This is right up my alley. Will still have the stretching sessions included though.

I still have my eye on a 150 back squat before the end of the year.     
Title: Re: Two Hands Two Feet
Post by: Coges on September 21, 2020, 01:54:04 am
21/09/2020
Keegan Smith Program- Day 1

BW- 100ish (didn't weigh myself this morning but have been 98-100 the last week or so)
BF- est 18-20%

Dip Support-
10s x bw, +10, +10, +20, +20

Dips-
bw x 5, +5 x 5, +10 x 3, +10 x 3

Alternate Chins-
L- 3, 2, 2, 2, 2
R- 3, 2, 2, 2, 2

Arms-
Spider Curls- 5x10@20kg
French Press- 5x10@20kg

Pump and dump. I'm done.

Bodyweight has been creeping the last 7-8 weeks in lockdown but then again so has the food and alcohol consumption. Not going to do anything drastic but need to get it back down to a reasonable level around 90ish which shouldn't take too long. Aiming to get back to 93-94 within 4 weeks as I'll likely be 97 by the end of this week once I stop drinking. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 22, 2020, 01:16:30 am
22/09/2020
Keegan Smith Program- Day 2

Bodyweight - 98.7

Skipping x 2 mins

ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 3, +40 x 3

Seated GM-
bar x 5, 30 x 5, 40 x 5

Front Squat-
bar x 5, 40 x 5, 60 x 3, 80 x 5, 90 x 5

Snatch Bar complex

Hang Power Snatch-
bar x 3, 30 x 3, 40 x 1, 50 x 1 +OHS, 60 x 1 +OHS

Doneski.

Front squat felt so good. 90 was easy. I did have sleeves and a belt on. Had sleeves no belt for 80 which was super smooth too. Bar moved quick for both sets. No idea what my 5RM is but I think it's 100 or 105. I do know my 1RM is 125 so we'll see how we go with that one soon. Also, bar moved super easy on snatch. In fact the split squats were easy too. No idea what happened today but it's a good day.

Title: Re: Two Hands Two Feet
Post by: Coges on September 22, 2020, 11:22:28 pm
23/09/2020
Keegan Smith Program- Day 3

Bodyweight - 99.7- ate late last night so not too stressed about the increase

Bench-
bar x 10, 40 x 5, 60 x 5, 80 x 3, 90 x 1
70 x 6, 6, 6

Extended ROM Push Ups-
7, 7, 7, 7, 10

Done. Bench felt pretty smooth and even though 90 felt heavy it still moved quick.

Title: Re: Two Hands Two Feet
Post by: Coges on September 24, 2020, 06:45:13 am
24/09/2020
Keegan Smith Program- Day 4

Bodyweight - ? - Forgot to weigh in

C&J practice with dowel

C&J-
bar x 5 + 5
30 x 3 + 3
40 x 2 + 2
50 x 1 + 1
60 x 1

Power Clean
70 x 1
80 x 1
90 x 1

Rack Pulls-
110 x 3, 130 x 3, 160 x 2

Jefferson Curl-
2 x 5 @ 20 with 3s pause

Interesting session. Still piecing this program together and need to add more supplementary work but I'm getting there.
Title: Re: Two Hands Two Feet
Post by: Mikey on September 24, 2020, 08:32:51 am
Was the 90kg Power Clean easy?
Title: Re: Two Hands Two Feet
Post by: Coges on September 24, 2020, 08:56:29 am
It was slow haha. Felt RPE 8 but on review was soooooo slow.

http://www.youtube.com/watch?v=mZ4N9ZM5kt8
Title: Re: Two Hands Two Feet
Post by: Coges on September 26, 2020, 09:28:48 am
26/09/2020
Keegan Smith Program - Day 6

Bw- ?

Took yesterday off. Had a cyst cut out of my shoulder on Wednesday arvo and trained Thursday which probably wasn't too smart.

Patrick Step Up 5"-
bw x 20, 40 x 10, 60 x 10

Squat-
bar x 10, 60 x 5, 80 x 3, 100 x 1, 120 x 1, 130 x 1, 140 x F, 140 x 1

OHP-
bar x 10, 30 x 5, 40 x 5, 50 x 5, 60 x 1

Squats felt so good today. Really good. That's why I went for 140. 130 moved super quick and probably could have stopped there. Failed 140 into the rack on the first attempt. Decided to give it another go and got it. This is 5kg off my all time PR. 150 is definitely on the cards for this year. Maybe even 160.

Title: Re: Two Hands Two Feet
Post by: Mikey on September 26, 2020, 11:31:33 am
Back in the 3 plate club  :ibsquatting:  :highfive:
Title: Re: Two Hands Two Feet
Post by: Coges on September 26, 2020, 08:16:08 pm
Back in the 3 plate club  :ibsquatting:  :highfive:

Thanks mate. I've only been in the 3 plate club once before so it's nice to return.
Title: Re: Two Hands Two Feet
Post by: Coges on September 27, 2020, 07:48:43 pm
28/09/2020
Keegan Smith Program - Day 8

Bw- 100

Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.

Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.

Upper body session to come later.   

RTO Support-
bw x 20s, +20kg x 20s x 2

Dips-
bw x 5, +5 x 3, +10 x 1, +15 x 1, +20 x 1
bw x 6, 5

Alternating Chins (left elbow still troublesome so taking these easy)-
L- 3, 3
R- 3, 3

BB Curl- 15, 15, 20
BB Tricep Kickback- 15, 15, 20

Circuit- 30s on/30s off x 5
Skipping
Boxing
Dead ball over shoulder
Title: Re: Two Hands Two Feet
Post by: adarqui on September 28, 2020, 02:56:22 am
28/09/2020
Keegan Smith Program - Day 8

Bw- 100

Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.

Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.

Upper body session to come later.

hah @ stoke, stroll, and shiver.

pretty cool.

props on the cold shower tho .. that's the hardest. even if it feels so good after.. we've talked about it b4.. crazy stuff. eventually i'll get back on it. :ninja:
Title: Re: Two Hands Two Feet
Post by: Coges on September 28, 2020, 05:47:09 am
28/09/2020
Keegan Smith Program - Day 8

Bw- 100

Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.

Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.

Upper body session to come later.

hah @ stoke, stroll, and shiver.

pretty cool.

props on the cold shower tho .. that's the hardest. even if it feels so good after.. we've talked about it b4.. crazy stuff. eventually i'll get back on it. :ninja:

Mate it's so hard. So hard but I felt incredible all morning. We're coming into summer here so I'm gearing up for it to be easier.

You need to get on it haha

Title: Re: Two Hands Two Feet
Post by: Coges on September 28, 2020, 08:13:21 pm
2 min cold shower this morning. Actually set a timer where I could see it to get an accurate gauge of the time. Figured that yesterday's would have only been 20s or so haha. Also worked out that the time to "comfort" is about 35s. After that it's easy. I did all my soap work in that first 30s this morning but I think the key is to get comfortable then go about your business. 
Title: Re: Two Hands Two Feet
Post by: Coges on September 29, 2020, 02:12:45 am
28/09/2020
Keegan Smith Program - Day 9

Bw- ? Scales ran out of batteries this morning. When replaced a midday I was 99.9 fully clothed.

ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 3, +40 x 1, +50 x 3  :personal-record:

Seated GM-
bar x 10, 30 x 5, 40 x 5, 50 x 5

Front Squat-
bar x 5, 40 x 5, 60 x 3, 80 x 3, 100 x 5 - this has to be close to a rep PR but I think I've gotten here a couple of times.

http://www.youtube.com/watch?v=nFaBY32LBk8

Intended to do some snatches. Left elbow was worse than usual so did some jumps instead. LR and RL off 1 and 2 steps. Fairly tentative in my approaches and still got 27" and 28" respectively. I'll take that right now. I have said this before but that's pretty exciting to think if I can get down 8-10kgs and get stronger I will still be able to get up. 41" by 41 hahaha
Title: Re: Two Hands Two Feet
Post by: Mikey on September 29, 2020, 05:18:08 am
Solid!

Watching those front squats makes me want to go and try some. I might start trying to do them once a week as an accessory lift. I haven't done them for years but I remember they seemed to have great carry over to vertical and would really hit my core.
Title: Re: Two Hands Two Feet
Post by: Coges on September 29, 2020, 07:27:01 pm
Solid!

Watching those front squats makes me want to go and try some. I might start trying to do them once a week as an accessory lift. I haven't done them for years but I remember they seemed to have great carry over to vertical and would really hit my core.

Thanks mate!

I love front squats. Just a far more natural movement for me than back squats. I'm updating my squatting goals to a 150 back squat and 130 front squat by end of year.
Title: Re: Two Hands Two Feet
Post by: Coges on October 04, 2020, 06:13:57 pm
01/10/2020
Keegan Smith Program - Day 10

Feel like I've lost a day somewhere in here that I forgot to log.

Cleans- Goal- build to a heavy single

C&J- bar up to 60

Squat clean- 70 x 1, 80 x 1, 90 x 1  :personal-record:

Racked 100 and deadlifted it but didn't have the gumption to give it a full go. I actually should be really happy with that weight. It's a 10kg PR so I really can't complain. Didn't quite get the rest of my training in for the week though. I've been tinkering with my diet again (more meat less carbs) and I was certainly feeling the effect of that the next few days.

Title: Re: Two Hands Two Feet
Post by: seifullaah73 on October 05, 2020, 12:58:53 pm
01/10/2020
Keegan Smith Program - Day 10

Feel like I've lost a day somewhere in here that I forgot to log.

Cleans- Goal- build to a heavy single

C&J- bar up to 60

Squat clean- 70 x 1, 80 x 1, 90 x 1  :personal-record:

Racked 100 and deadlifted it but didn't have the gumption to give it a full go. I actually should be really happy with that weight. It's a 10kg PR so I really can't complain. Didn't quite get the rest of my training in for the week though. I've been tinkering with my diet again (more meat less carbs) and I was certainly feeling the effect of that the next few days.



 :goodjobbro: :goodjobbro: :goodjobbro:
Title: Re: Two Hands Two Feet
Post by: Coges on October 06, 2020, 08:11:02 pm
06/10/2020
Keegan Smith Program - Day 15


20 mins-
Eccentric Ring Dip- 20s x 10
Eccentric Chins- 20s x 10

Incline Bench- 40kg x 15, 15, 10

Hammer Curls- 6kg x 20, 20, 10
French Press- 13kg x 10, 10, 10

Elbow was giving me some grief again so I did some eccentrics and light work. Felt pretty good by the end of the day.
Title: Re: Two Hands Two Feet
Post by: Coges on October 07, 2020, 07:52:36 pm
06/10/2020
Keegan Smith Program - Day 16

Bodyweight- 98.9

ATG Split Squat-
bw x 10, +12 x 5, +20 x 3, +40 x 3, +50 x 1, +60 x 1  :personal-record:

Front Squat-
bar x 7, 60 x 5, 80 x 3, 100 x 1, 110 x 1, 120 x 1, 130 x 1  :personal-record:

Stoked!!!

Pretty surprised with the front squat PR. I knew I had 120 in me from the start based on getting 100x5 last week. I had planned on just getting 120 and calling it a day but it moved pretty well with no back rounding so decided to give 130 a go.


Title: Re: Two Hands Two Feet
Post by: vag on October 08, 2020, 07:55:42 am
ATG split squat + 60kg ? That is insane!!!!  :o :strong: :highfive:
Title: Re: Two Hands Two Feet
Post by: Mikey on October 08, 2020, 09:14:38 am
Nice work on the front squat!  :ibsquatting:  :ibjumping:
Title: Re: Two Hands Two Feet
Post by: Coges on October 08, 2020, 06:44:11 pm
ATG split squat + 60kg ? That is insane!!!!  :o :strong: :highfive:

Thanks mate. Depth wasn't perfect but long term goal is bodyweight.

http://www.youtube.com/watch?v=x4e_oK5NHdU
Title: Re: Two Hands Two Feet
Post by: Coges on October 12, 2020, 07:52:44 pm
12/10/2020
Keegan Smith Program -  Day ?


Ring Dips- 5, 5, 5, 2
False Grip Rows- 5, 5, 5, 5

Single arm inner range db press + floor press- 10kgs x 10+10, 10+10

DB Hammer Curl- 6's x 10, 10, 10, 10, 10
French Press- 10kg x 10, 10, 10, 10, 10

Done.

Need to stop maxing out. My body just isn't recovering quickly enough. Aiming now to get some more volume in. Still going to get some heavy lifts in but focus more on volume for now.

Title: Re: Two Hands Two Feet
Post by: Coges on October 12, 2020, 08:07:09 pm
Doing a new "diet". Woke up at 97 this morning when I was 100.3 on Sunday morning so feeling pretty good. As part of the RealMVMT courses they have one called Fat 2 Free. Basically getting lean and changing your relationship with food. The first week (where I am now) is about acclimation. Then the next two weeks are basically a PSMF along with some higher cal days thrown in. There's a combo of days used. The PSMF days, a 50/50 protein and fat day and a 70/30 protein and fat day. The course runs for 10 weeks but I imagine I'll be at my goal weight of 88ish kgs long before that. Hoping to get to at least 90 in a month. Started on Sunday and so far not feeling any ill effects of no carbs. I have been upping the salt intake which no doubt has helped.   

On another note I need to get back into some form of athletic training. Have jumped once since May and haven't really trained any martial arts except for a few quick sessions. Feeling older and stiffer than I should even though I'm doing plenty of flexibility work. 
Title: Re: Two Hands Two Feet
Post by: Mikey on October 13, 2020, 08:51:27 am
How many calories are you planning on eating a day and how much protein?
Title: Re: Two Hands Two Feet
Post by: Coges on October 13, 2020, 05:17:57 pm
How many calories are you planning on eating a day and how much protein?

Aim is to average around 2000 cals so on the 50/50 days that's 250g protein and on the 70/30 days it's 350g. Still working on getting those right but they make it pretty easy. 2000 cals is 2 points and then there's a list of food amounts (i.e. 600g mince) that equals certain point numbers. Saves the need for logging calories and makes it a little easier.   
Title: Re: Two Hands Two Feet
Post by: Coges on October 13, 2020, 08:13:08 pm
13/10/2020
Keegan Smith Program


ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 5, +40 x 5

Seated Good Morning
bar x 5, 30 x 5, 40 x 5, 50 x 5

Front Squat- 3 reps EMOM x 5
bar, 60, 80, 100, 110

Power Snatch Singles
40, 50, 60, 70

Felt a bit weak during this session but that's to be expected. Front squat was definitely down but that's ok too. I know once I get over the adaptation period I will be good to go.

I am also going to keep the bones of this program but make sure I'm getting more ATG work in there. There's no step ups or nordics both of which I will add back in on lower days.
Title: Re: Two Hands Two Feet
Post by: Coges on October 15, 2020, 10:49:03 pm
15/10/2020
Keegan Smith Program


Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 3, 70 x 1, 80 x 1, 70 x 6, 60 x 10

Ring Push Ups-
8, 8, 10

Got to it a bit late today so had to make it quick.  Still a good session and figured I will replace flat BB with incline for now as I prefer it that way. The single at 80 was smooth too which is ok given I'm losing weight and I expect my bench will be the first to suffer.

Working on my new program which I will start next week. Cannot wait.
Title: Re: Two Hands Two Feet
Post by: Coges on October 15, 2020, 10:55:46 pm
16/10/2020
Keegan Smith Program


BW- 96 even. That's 4.3kg in 4 days. Stomach is visibly flatter. Due to start some PSMF in a couple of days time. Would be nice to knock off another few kgs by the end of next week. Hopefully down to 92 or so by then. I would love to push for 88 by the end of 4 weeks which I think is totally possible at this point in time.   
Title: Re: Two Hands Two Feet
Post by: Coges on October 18, 2020, 07:04:25 pm
Had an uh...interesting weekend. Decided to have a few drinks Friday and Saturday night with the footy. Ate very well Friday and again yesterday (Sunday) too. Saturday decided to see how I would respond to my old way of eating. Had a burger and chips for lunch, some donuts, random stuff. Let's just say it wasn't good. Stomach was fine but had some serious joint pain in my legs. My knees, shins and ankles were on fire. Weird. Anyway, Sunday was normal eating and body is back to normal too. Weight was 98 this morning which will all be water so that's ok.

Have been working on a new program for myself. It's a variation on what I have been doing. First order of business is to finally fix my elbow which is directly related to my neck so I've included strenghening work for both. I have handstands in the program but won't be doing them till I've rehabbed the elbows first though. Other priorities are to get my flexibility sorted again and outside of these sessions I will have a stretch session each day. Ideally I'll hit the stretching session and some martial arts practice in the morning and then train late in the arvo. Would be the perfect day. For the first week though I imagine I'll get the arvo training session in and then some stretching at night in front of the tv.

I will run this for 5-6 weeks and reassess at the start of December. The goal on this next 5-6 weeks is to get some good volume in and drop a significant amount of fat so I know I won't be breaking any strength records. Will probably balance things out in December and give myself a good run at the 150 back squat/140 front squat combo.

The long term for this plan is to turn it into my main coaching program. I want to use the best of the knee ability program by Ben Patrick and combine it with elements from the Range of Strength program (my flexibility training) that would be ideal for martial artists. I've identified that wrists, shoulders, neck, knees and ankles are the main issues with many martial artists. The ankles, shoulders and knees being main culprits.  I'm thinking about breaking it up into seasons and having specific focuses that build into each other.

If anyone has any feedback I would be glad to hear it.

Monday
Handstands/Juggling
Dips- RTO hold for activation- build to top 1-5
Chin Up- 25-50 reps
Arms- 50-200 reps total
External Rotation/Wrists/Neck

Tuesday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- top set of 3-5
Seated GM- top set of 3-5
Power Snatch / Jump
L-sit/Hip Flexor Pull In

Wednesday
Handstands/Juggling
Feet elevated back bridge / Cross Bench Pullover
Incline Bench / Ring Push-Ups / Inner Range DB Press
Row/Wrists/Neck

Thursday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- sets of 10 with 2s pause
Seated GM- sets of 10 for range
Nordic- 5x10
Jefferson Curl- top set of 5
L-sit/Hip Flexor Pull In

Friday
Handstands/Juggling
Neck Press
Weighted Chins
Arms- 50-200 Reps
External Rotation/Wrists/Neck

Saturday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- easy top set of 5
Seated GM- easy top set of 5
Power Clean
Front Squat/Back Squat- build to top single
Title: Re: Two Hands Two Feet
Post by: Coges on October 19, 2020, 03:27:43 am
Monday- 19/10/2020

Band Pull Aparts / Juggling
RTO holds - 2 x 20s
Dips- 4, 5, 6, 4, 4, 4 (27)
Chin Up- 5, 5, 5, 3 (18)
Arms- Banded Curls & Banded French Press- 3 x 20
External Rotation/Wrists/Neck- 1 set through for each

Stretching

ATG Split Squat - 4 quarter reps = 1 rep x 5, 5
Long Lunge Pulse with 4s hold at top x 10, 10
Hero Pose- 10s x 2

Mean to go 5 rounds on the stretches but just didn't have it in me. Legs feel good though.

Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2020, 09:16:17 pm
Tuesday- 20/10/2020

Warm Up
Tib/Calf Series
Step Up- top set of 80kg
Foot Juggling- I suck so bad at this but looking forward to getting better

Strength Work
ATG Split Squat- 40 x 5
Seated GM- 50 x 5

Stretch/Accessory Work
Circuit x 2
French Press
Cross Bench Pullover
Trunk Extensions
Feet Elevated Back Bridge

L-sit- 2 x 10s

Pretty good session.
Title: Re: Two Hands Two Feet
Post by: Coges on October 20, 2020, 09:21:49 pm
Realised a critical error in my thinking for the martial arts program. Ideally I want this program to be one I can offer at a later stage online. I've got some seasons mapped out for it to take it through different focuses with each building on the prior one. My error though is that most people won't want to train 6 days a week plus martial arts. In taking advice from Ben Patrick (kneesovertoesguy) I need to live the program that I'm going to offer and be able to show the results of that. So, I'm going to cut it to 4 (2 upper/2 lower) with a bonus 5th day for squats and pulls.  Will also give me the chance to train martial arts more than I am now which is only a couple of times a week. I'm looking to get my MA training up to 5-7 at a minimum.
Title: Re: Two Hands Two Feet
Post by: Coges on October 21, 2020, 05:50:23 pm
Wednesday- 21/10/2020

40 mins martial arts training. Mainly kicking and some forms.
Title: Re: Two Hands Two Feet
Post by: Coges on October 27, 2020, 09:04:11 pm
Picked up a bug and tweaked my neck last Thursday. Largely been out of action since then. Back on higher carb and protein for now too as the higher fat was just not working over the weekend. Just lucky I didn't shit myself.

Tuesday- 27/10/2020

Warm Up
Wrists warm ups
Handstands- 3x20s against wall
Juggling- 3xMax

Strength
Dips Supports- 3x30s
Dips- bw x 4, +5 x 2, 2, 2, 2
Chin Ups- 5, 4, 3, 3, 3

Accessories
Arms- 10 mins (DB hammer curl & DB French press)
External Rotation- 2x10@6kg
Wrists- Ext and Flexion- 2x15 each

Felt pretty weak which was shit. Back on track so fingers crossed.
Title: Re: Two Hands Two Feet
Post by: Coges on October 28, 2020, 06:26:04 pm
Wednesday- 28/10/2020

1. Tib/Calf Series (tib raises x 25, FHL calf raise x 25, tib raises x 25, KOT calf raise x 25)

2.a) Patrick Step Up 6" box- sets of 10 @ 20, 40, 60, 80, 90 (once I get to 95 I will change to Poliquin Step Up)
2.b) Foot Juggling- I got 5 consecutive juggles. Doesn't sound like much but my previous best was 2 haha

3. Snatch Complex with just dowel x 5 mins

EMOM
4. ATG Split Squat- bw x 5, 12 x 5, 20 x 5, 30 x 5, 40 x 5, 45 x 5 (alternating legs each minute)
5. Seated GM- 20 x 5, 30 x 5, 40 x 5, 50 x 5
6. Nordic- 5 x 5 @ 10" elevation

That session was exactly 1 hour and legs were fried.
Title: Re: Two Hands Two Feet
Post by: Coges on October 30, 2020, 11:53:41 pm
Saturday- 31/10/2020

Busy super busy the last couple of days with work and kids stuff. Managed to sneak a bench session in for today though.

Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 5, 80 x 3, 85 x 1, 75 x 3, 65 x 6, 60 x 7

Done!
Title: Re: Two Hands Two Feet
Post by: Coges on November 02, 2020, 07:29:12 pm
Monday 2/11/2020

Half a day off and plenty of work in the garden. Managed to sneak in a quick 15 minuter before a client meeting.

EMOM Circuit
Ring Dips- 5, 5, 5, 3, 3
Chins- 5, 5, 5, 3, 3
L-sit- 10s, 10s, 10s, 5s, 5s

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on November 03, 2020, 05:22:31 pm
Tuesday 3/11/2020

Tib/Calf Series

Step Up- bar x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10 (hit bodyweight for 10 reps- will start over with Poliquin step ups next time)
Foot Juggling- max of 5 reps (+1 on last time- this also brings insane focus)

ATG Split Squat- Top set of L- 50 x 5, R- 50 x 3 (lost balance on that last set on right leg. Will redo that weight next week)

Seated Good Morning- bar x 5, 30 x 5, 40 x 5, 50 x 5, 60 x 5

Jefferson Curl- 5 x 5, 10 x 5, 15 x 5

L-sit- 3 x 10s (these are getting easier. Legs almost parallel to ground for 10s now)

Title: Re: Two Hands Two Feet
Post by: Coges on November 05, 2020, 10:06:50 pm
Wednesday 04/11/2020

Dog assisted 3k run- potentially the most fun thing I've in ages. Like being towed behind a car.


Thursday 05/11/2020

Band pulls & juggling - 3 rounds

Inner Range DB Press- 6kg x 10, 15kg x 10, 10

Incline Bench- bar x 10, 40 x 5, 60 x 5, 80 x 3, 90 x 1, 80 x 3, 70 x 6, 60 x 10

Ring Push Ups- 10, 6, 5

Rear Delt Flyes- 6kg DBs x 20, 20

Cross Bench Pullover - 1 x 10 with 3s pause each rep
Title: Re: Two Hands Two Feet
Post by: Coges on November 08, 2020, 04:59:21 pm
Friday 07/11/2020

No training. Got carried away with work.

Saturday 08/11/2020

2 hour hapkido class in a park. First class months and months. Cannot remember the last time I trained. Class was great but I was so sore after. Lots of pad work so lats and shoulders were wrecked. Also lots of kicking pads so my ankles, shins and knees are all feeling it.

Sunday 09/11/2020

Filmed about 30 instructional videos for the new coaching business so was in the gym demonsrating for over an hour. That was my workout for the day.   
Title: Re: Two Hands Two Feet
Post by: Coges on November 09, 2020, 04:06:50 pm
Monday 09/11/2020

Strength Session
CTW Handstand- 3 x 20s
Juggling- 3 ball- 3 x max

Cross Bench Pullover- 3 x 5 with 3s pause @6kg
Feet Elevated Bridge- 3 x 10-15s

EMOM Alternating
Dips- 5, 5, 4, 4, 3
Chins- 4, 4, False Grip Rows- 5, 10, 5

French Press- 4 x 15 @ 10kg
BB Curl- 4 x 15 @ 20kg

Trap 3 Raise- 2 x 10 @ 2.5's with 3s pause

Range of Strength Sprint
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side

HIIT

Boxing- 20s on/40s off x 5

Total time an hour and 24 minutes. Drained but felt great at the end. Hot AF which was also pretty cool too. Sweating buckets.
Title: Re: Two Hands Two Feet
Post by: Coges on November 10, 2020, 07:25:02 pm
Tuesday 10/11/2020

Strength Session
Tib/Calf Series

Patrick Step Up- top set of 10 @ 95kg (bare feet made this considerably harder)

ATG Split Squat- top set of 5 @ 20kg (right knee is quite thick after all the kicking on Saturday- took it easy)

Nordic- 9" elevation under hips- 5x5 (felt great- will go lower next time)

KOT Squat to 7.5" elevation- 5x5 (aiming to get under 6" for sets of 10)

Hanging L-sit- 3 x 10s

Range of Strength Sprint- only got through 2 rounds. Heat was intense in my garage and it got the better of me
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs
Title: Re: Two Hands Two Feet
Post by: Coges on November 11, 2020, 06:30:13 pm
Wednesday 11/11/2020

Strength
Inner Range DB Press- 6 x 15, 10 x 15, 15

Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 4, 4, 4, 4

Deficit Push Ups- x 7

Range of Strength Sprint- Side Split- did these between sets of bench
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg

I'm rebuilding my bench press. Used a wide grip (index finger on outer ring), flared the elbows a bit and tried to lessen my arch which is normally way too big. Really trying to focus on my non existent pecs. Was obviously weaker but felt pretty solid during the reps and had no shoulder strain from the wider, flared grip. Going to keep the reps high and add in lots more chest work in the next could of months to really bring up this lagging area. Should work well as I'm not going heavy with legs as I focus on my flexibility.   
Title: Re: Two Hands Two Feet
Post by: Coges on November 12, 2020, 05:16:00 pm
Thursday 12/11/2020

Strength

Deadmill x 2mins

Poliquin Step Up- bw x 10, 20 x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10

Split Squat- bw x 5, 20 x 5, 30 x 5

Jefferson Curl- 6 x 5, 20 x 5, 30 x 5

L-sit- 5 x max holds (next time back to working on these from the floor- will suck so much more)

Weighted Tib Raise- 2 x 20 @ 6kg

Range of Strength Sprint- Head 2 Toe (these hurt so much haha)
1.a) ROS JEFFERSON CURL 5x3- 4 sec hold each rep.
1.b) DONKEY CALF RAISE 5x10
1.c) HEAD 2 TOE 5x10s hold then 10 pulses

Deadmill x 5 mins

I believe I've rediscovered my holy grail. The reverse deadmill. The knee pump is insane from this and my knees felt so good afterwards. I used to do this every day and I believe it was a big factor in my knee health. Going to do the same now.

Session took just over an hour but I faded on the split squats. Not sure if because multiple times this week. Not to worry.
Title: Re: Two Hands Two Feet
Post by: Coges on November 14, 2020, 04:25:41 am
Friday 13/11/2020

Friday is my bogey day. 7am to 7pm for work but missed my training session again.

Saturday 14/11/2020

AM
2 hours of Hapkido in the park again. Really enjoyable session.

PM
Strength

OHP- bar x 10, 10, 30 x 5, 40 x 5, 50 x 5, 5, 5

Flat Bench- bar x 10, 30 x 10, 40 x 10, 50 x 10, 8, 8

Range of Strength Sprint- Front Splits
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side


Caught this video last night which was fortuitious after me wanting to rebuild my bench for more pec activation. Tried it out today and was pure gold. Pecs were on fire. First time ever. Also first time ever benching without an arch which is pretty sad that it's taken me so long to get here. Oh well.

http://www.youtube.com/watch?v=5nNgMPu-PdE
 
Title: Re: Two Hands Two Feet
Post by: Coges on November 16, 2020, 09:04:02 pm
Sunday 15/11/2020

AM
Met up with a mate for the first time in about 10 months. Ended up walking 10kms over lunch and a beer.

PM
Range of Strength Sprint: Back Bridge- got through 3 rounds this time. Elevated bridge is easy except it makes me dizzy as fuck.
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs


Monday 16/11/2020

Strength
Flat Bench- bar x 10, 40 x 5  EMOM- 50 x 10, 10, 4, 6, 6

Bent Row- EMOM 5 x 10 @ 50

Ring Push Up- EMOM- 6, 6, 6, 6, 3

Inverted Row- EMOM- 8, 8, 8, 8, 8

Ring Flye- 3 x 6 (these are kind of awesome at the right angle)

Rear Delt Flye- 3 x 10 @ 6's

Range of Strength Sprint- Side Split- Seriously painful shit but had an alltime best pancake getting my head to the floor.
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg
Title: Re: Two Hands Two Feet
Post by: Coges on November 16, 2020, 09:07:06 pm
Tuesday 17/11/2020

Did not train

Wednesday 18/11/2020

Bodyweight- 95.4
Waist- 36.4"

Lowest weight and waist measurements since July-ish. I'm getting back into that golden territory now where I can see the light at the end of the tunnel.

Strength
Reverse Deadmill x 2 mins

Poliquin Step Up- top set of 10 @ 95 (100% of bodyweight)- Now to move onto Peterson Step Ups

Back Squat- EMOM 5x5 (going to add 5 kg each week till I fail then drop reps)
bar, 40, 60, 80, 100

ATG Split Squat- EMOM 3x5
bw, 20, 40

Seated Good Morning- EMOM 3x5
20, 40, 60- some shallow reps on the 60 set. Will repeat that weight next time

Range of Strength Sprint- Head 2 Toe (these still hurt so much and I need to stretch my calves beforehand)- only got through 3 rounds
1.a) ROS JEFFERSON CURL 5x3- 4 sec hold each rep.
1.b) DONKEY CALF RAISE 5x10
1.c) HEAD 2 TOE 5x10s hold then 10 pulses


After watching CoolColJ squatting yesterday I remembered my end of year goal. I also just miss lifting heavy(ish). Going to add back in the big 3 for the rest of the year and use the ATG and ROS (Range of Strength) stuff as accessories or off day work. Thinking- Squat, Bench, Deadlift, Rest/Run/Whatever, Squat, Bench, Rest/Run/Whatever. Not sure I'll hit 150 back squat by Christmas but I'll give it a good run.   
Title: Re: Two Hands Two Feet
Post by: Coges on November 19, 2020, 03:19:59 pm
Thursday 19/11/2020

Strength

Deadlifts- 1 min rest between sets
20 x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 5, 130 x 5 (top set was mixed grip and pretty easy)

Nordic- 5 x 5- worked down to last set using 3" of elevation under hips. Flat bench coming soon

Jefferson Curl- 20 x 5, 30 x 5, 40 x 5 - these felt great. Need to get to 50% x bw for the Range cert so I'm not far off.


Done. Legs were trashed after the squats and squats yesterday. BB squats followed by ATG split squats produced an incredible amount of soreness in my hammies and adductors.
Title: Re: Two Hands Two Feet
Post by: Coges on November 23, 2020, 03:08:00 pm
Friday 20/11/2020

No training


Saturday 21/11/2020

No training


Sunday 22/11/2020

Strength

Bench (no arch)- bar x 10, 40 x 10, 60 x 5, 70 x 5, 5, 5

Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 5, 5

Cardio

4k run with the doggo @6:37/km pace


Monday 23/11/2020

Strength

Tib/Calf Series

Squats- EMOM- bar x 5, 40 x 5, 65 x 5, 85 x 5, 105 x 5 (+5kg on last week- oly shoes and knee sleeves)

ATG Split Squats- bw x 5, 25 x 5, 50 x 5 (first time hitting 50x5 on right leg- oly shoes though)

Seated GM- bar x 5, 40 x 5, 50 x 5 (lower back was fatigued and sore- didn't push this at all)

Title: Re: Two Hands Two Feet
Post by: Coges on November 24, 2020, 05:00:08 pm
Tuesday 24/11/2020

Super Quick Strength Session

Bench (flat back/no arch, scaps free to move)- EMOM

Warm Ups- bar x 10, 40 x 5, 60 x 5,

Working Sets- 5x3@75, 2x3@70, 3x3@65, 3x5@60


Title: Re: Two Hands Two Feet
Post by: Coges on November 25, 2020, 02:46:17 pm
Wednesday 25/11/2020

Strength

Deadlift
bar x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 5, 140 x 5

Jefferson Curl- 5s pause at bottom of each rep
6kg x 5, 20 x 5, 30 x 5

Slow DB Hammer Curl
3 x 10 @ 10kg

Range of Strength Sprint- Front Splits- only got through 3 rounds
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side

Front split keeps getting closer and closer. Both are stopped by my hip flexors though. Especially my right one which is tight AF. Might throw in some extra work just for those with this stretch. It's an absolute prick of a stretch and is super painful at the lower levels but it works incredibly well.

http://www.youtube.com/watch?v=qHwyBHS6MQs
Title: Re: Two Hands Two Feet
Post by: adarqui on November 25, 2020, 11:01:52 pm
those front split photos you posted were nuts.

man i've never come close to anything like that in my life. lmao.
Title: Re: Two Hands Two Feet
Post by: Coges on November 25, 2020, 11:12:54 pm
those front split photos you posted were nuts.

man i've never come close to anything like that in my life. lmao.

Haha thanks mate. I'm so close to flat bagging it I can't wait. I probably want that more than a 150kg squat before the end of the year.   
Title: Re: Two Hands Two Feet
Post by: Coges on November 26, 2020, 05:37:58 pm
Thursday 27/11/2020

Range of Strength Sprint- got through 3 rounds. Still dealing with golfer's elbow which is shit on straight arm work like the bridge. It's getting better but slowly.
1.a) ROS FRENCH PRESS- 3x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 3x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 3x5
1.d) BACK BRIDGE HOLD 3x10s -elevate legs

Title: Re: Two Hands Two Feet
Post by: Coges on November 26, 2020, 05:43:41 pm
Friday 27/11/2020

Bodyweight- 94.9- lightest I've been since March this year. I can see the light at the end of the tunnel lol. Only another 5-7kgs to go  :o Waist is down to 35.6" too which isn't far off where I need it to be. Ideally I'm at 34" and then I can build back up from there. I still think I need to be a leanish (12%) 100kg. Not sure I'll get there but I'm going to lean bulk as soon as I get to that 34" waist.

I'm also going back to the splits and squats program on Monday too. As much as I've enjoyed the freedom of doing whatever I want the last few weeks that's also the problem. I squatted 140 off the back of this program a few months back and am going to see where it gets me over the next few months. I will need to add an extra upper body session or two in but that's fine too. The best part is I need to test my 1RM today in preparation  :headbang:

Title: Re: Two Hands Two Feet
Post by: Coges on November 29, 2020, 05:35:42 pm
Saturday 28/11/2020

Strength

Squats-
bar x 10, 40 x 5, 60 x 5, 80 x 3, 100 x 1, 120 x 1, 130 x 1

Bench-
bar x 10, 40 x 10, 50 x 10, 10, 10, 8, 6

Squats felt great. 130 moved pretty well and I probably had another 10kgs or so which would be in line with my 140 from a month or so ago. Decided to keep it conservative and use the 130 as my training max for the upcoming program which has a lot of pause squats in it. Cannot wait. Btw, excuse the dramatic music haha. Got caught up in copyright claim with some Rage Against the Machine.
http://www.youtube.com/watch?v=__j2IBbqm2w

 
Title: Re: Two Hands Two Feet
Post by: Coges on November 30, 2020, 06:35:57 pm
Monday 30/11/2020- Splits and Squats Day 1

Warm Up

Juggle
Cross Bench Pullover with 3s pause
Seated GM with 3s pause

Strength

3 Position Pause Squat- 80 x 3, 3, 3, 3, 3 (EMOM)

Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Dips- 5, 5, 5, 5, 5
KOT Sissy Squat- 10, 4, 2, 0, 0 (left knee got caught right below patella)

Inner Range DB Press- 10 x 10, 14.5 x 10, 19 x 10
Hanging Knee Raises- 3x5

Squats were good. Dips were great though. I have never felt so strong on the dips. Strong through the entire range. Has to be the recent addition of no arch benching. It's the only change I've made that would make sense. Cannot overstate how great they felt. Will add weight next week.   
Title: Re: Two Hands Two Feet
Post by: vag on December 01, 2020, 10:33:03 am
Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Ah, the famous coges-myo-reps method : knock a couple of reps with world record weight, then do drop-sets with 10% of that weight! Brilliant!!!!
:trollface:
Title: Re: Two Hands Two Feet
Post by: Coges on December 01, 2020, 08:43:29 pm
Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Ah, the famous coges-myo-reps method : knock a couple of reps with world record weight, then do drop-sets with 10% of that weight! Brilliant!!!!
:trollface:

Hahahaha just don't tell Eddie or Thor. I don't want to upset their rivalry.
Title: Re: Two Hands Two Feet
Post by: adarqui on December 01, 2020, 10:23:09 pm
Hack Deadlift- 650 x 2, 80 x 2, 90 x 2, 100 x 2, 110 x 2 (EMOM)

Ah, the famous coges-myo-reps method : knock a couple of reps with world record weight, then do drop-sets with 10% of that weight! Brilliant!!!!
:trollface:

lmfao. good eye. 8) :strong: :ibsquatting:
Title: Re: Two Hands Two Feet
Post by: Coges on December 02, 2020, 04:55:10 pm
Tuesday 1/12/2020- Splits and Squats Day 2

Strength

Incline Bench (flat back no arch)- bar x 10, 30 x 5, 40 x 5, 50 x 5, 60 x 6, 55 x 8, 50 x 10

Flexibility

Couch Stretch- 3x30s
SL Pike- 4 1/4 reps x 5 x 3
Long Lunge- 3x5 with 5s hold at top
Seated Double Leg Pike Lift- 3x10

Front Split Check in - 1x60s/side
Half Kneeling Hip Flexor- 3x5 with 3s hold at top
Standing Pike- 1x60s

Lowest front split and standing pike to date. This shit works so well it's not funny.


Wednesday 2/12/2020- Splits and Squats Day 3
Bodyweight- 94.4

Warm Up

Juggle- 20s, 52s, 40s
Supine External Rotation- 3x30s
Seated GM with 3s Pause- 3x5

Strength

Mid Range Pause Squat- 5x4 @ 80kg with 1 min rest between sets

SL Good Morning- 5x3@20kg
Pull Ups- 5x5@bw (no elbow pain here at all)

12" elevated Nordic- 9, 5, 7
False Grip Ring Rows- 3x10
Standing QL Lift- 3x5@20kg
Title: Re: Two Hands Two Feet
Post by: vag on December 03, 2020, 04:05:23 am
Hahahaha just don't tell Eddie or Thor. I don't want to upset their rivalry.

lololol! Well the only Thor that can deal with 650kg is not the mountain, but the one from Asgard  :P
Title: Re: Two Hands Two Feet
Post by: Coges on December 03, 2020, 03:47:38 pm
Thursday 03/12/2020

Flexibility Session

Squat to Pike- 1x10
Assisted German Hang- 1x30s
Standing Calf Stretch- 1x60s
SL Pike- 1x30s

Front Stretch Kick Session

Leg Swings x 10
Active Hold x 10s
Pulses x 10
Stretch Kicks x 10

Side Stretch Kick Series
Leg Swings x 10
Active Hold x 10s
Pulses x 10
Stretch Kicks x 10

Donkey Calf Raise 3x10
Hero Pose 3x30s

Strength

30 Degree Incline Bench (flat back no arch) - bar x 10, 30 x 10, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 60 x 6, 6

Tested my 3 step horse stance for the upcoming flexibility cert. Position wise depth and back angle are good. Lasted 45s and need to get that to 2 mins. 

Title: Re: Two Hands Two Feet
Post by: Coges on December 04, 2020, 03:58:04 pm
Friday 4/12/2020- Splits and Squats Day 5

Warm Up

Juggle- 3x60s
Alt grip hang x 15s x 3
Piriformis Capsule Combo Stretch - 3x60s (this sucked)

Strength

Squat- 5x5 @ 80

Zercher Jefferson Curl- bar x 5, 25 x 5, 5, 30 x 5, 5

BTN Press- 5x5 @ 40

Lu Raises- 3x10 @ 5's
Wall Tib Raises- 3x15
Ab Roll Out- 3x3

Squats were automatic today. I know it's only 80kg but it's like I was on rails. No sideways shifting. No forwards or backwards movement. Everything was perfect. Awesome session.

Also, I checked ahead and I get to test my new squat 1RM and the 25th is a rest day!!! Perfect timing.
Title: Re: Two Hands Two Feet
Post by: Coges on December 06, 2020, 04:14:49 pm
Saturday 05/12/2020- Splits and Squats Day 6

90 mins hapkido class. We're back to contact training which is great. We're still training outside which is also great. We're breakfalling on grass which isn't great. It's generally soft with a hard patch thrown in every now and then. I found a few of those and am sore AF on my right glute and upper back. Oh well.

Was meant to have a stretching session but I moved that to tomorrow.


Sunday 06/12/2020- Splits and Squats Day 7 

Standing Hip Grinder- 1x10
Standing Straddle Pike- 1x60s

Straddle QL Series- 3x5+10s
Bear Sit Stretch- 3x30s- this is an awesome stretch. Never done it before and it's gold.
Internal Rotation Stretch- 3x30s

3 Step Horse Stance Squats- 2x5@10kg
ISO Pancake Stretch- 2x30s

Side Split Push Ups- 1x10@30s- these are complete evil.

 
Title: Re: Two Hands Two Feet
Post by: Coges on December 07, 2020, 04:44:53 pm
Monday 7/12/2020- Splits and Squats Day 8

2PM Stretching Session

Half Side ISO & Side Kick- 1x10/side

Piriformis- 2min/side
Standing Hamstring Stretch- 1x10+30s/side
Bear Sit Stretch- 2min/side

Half Kneeling Side Bend- 1x5
Straddle Leg Lift- 1x10 (these sucked so bad)
Elevated Pancake Hold- 1x60s

Pancake Pulse- 3x20
Hero Pose- 3x30s


6PM Strength Session

3 Ball Juggle- 3x60s
Cross Bench Pullover- 3x5
Seated GM- 3x5

3 Position Pause Squat- 5x2@90kg

Hack Deadlift- 110 x 2 x 3, 120 x 2 x 2

Ring Dips- bw x 5, +2.5 x 5 x 4
KOT Sissy Squat- 5x10

Inner Range Floor Press- 3x10@19kg/side
Seated SL Compression- 3x5/side

Squats felt great again. Far more upright back position and great strength out of the hole. Squats and deads sets were all done in approx 5:30s each too. 
Title: Re: Two Hands Two Feet
Post by: Coges on December 08, 2020, 06:03:09 pm
Tuesday 8/12/2020- Splits and Squats Day 9

Strength

30 Degree Incline Bench (no arch)- bar x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10

Flexibility

Twisting Circles- 1x60s

ROS Shoulder Series- 1x10s in each position
ATYL Series- 1x10s in each position
Alternate Grip Lat Lean Away- 1x60s

Internal Rotation Liftoffs- 1x5
Kneeling Shoulder Extension- 1x30s
Xiao Peng- 1x10

Passive One Arm Hang- 3x10s/side
Inner Range Bicep- 3x10
Title: Re: Two Hands Two Feet
Post by: Coges on December 09, 2020, 05:22:12 pm
Wednesday 9/12/2020- Splits and Squats Day 10
Bodyweight- 95 even- have been eating more and weight has stabalised. Need to lock this shit down. Really want to get to 90-91 by Xmas

Warm Up

Juggling - 3x60s
Supine External Rotation- 3x30s
Seated GM with 3s Pause- 3x5

Strength

2s Mid Range Pause Squat- 5x3 @ 90kg with 1 min rest between sets

SL Good Morning- 5x3@25kg
Pull Ups- +2.5kg x 5, 5, 5, 5, 3

ISO Back Ext- 3x10s
False Grip Ring Rows- 8, 8, 6 (feet further out and legs straighter than last week)
Standing QL Lift- 3x5@20kg

Flexibility Session - Immediately After Strength

Half Front ISO & Front Kick- 1x30s + 10

Tibialis Stretch- 2 mins
Couch Quad Stretch- 2 mins
Half Kneeling Hamstring- 2 mins (worst stretch ever)

Valslide Lunge- 1x5/side with 3s pause
Half Kneeling Hip Flexor- 1x5s/side
Long Lunge Pulse- 1x10/side with 3s pause

Long Lunge Hold- 2x30s
Seated Pike Lift- 2x5

Absolutely trashed after this session. Legs, hip flexors, QL, all done. Was having ab cramps on that last set of pike lifts. Great but done.
Title: Re: Two Hands Two Feet
Post by: Coges on December 13, 2020, 06:47:56 pm
I've done it again. Bloody back/hip flexor. After Wednesday's squats and the SL good mornings my right side has been shot. Trained some upper body on Saturday but that's all. Am going to keep on with the stretching program but throw the towel in on the squatting program...again. Stretching program has some intense stretches in it but I should be able to get through most of it. Will add in upper body work and whatever lower stuff I can do while I sort this shit out. 
Title: Re: Two Hands Two Feet
Post by: LBSS on December 18, 2020, 10:54:17 am
maybe it'd be better to back off on heavy-duty stretching, if you're hurt and you're just thinking about "getting through most of it"?
Title: Re: Two Hands Two Feet
Post by: Coges on December 20, 2020, 04:54:09 pm
maybe it'd be better to back off on heavy-duty stretching, if you're hurt and you're just thinking about "getting through most of it"?

That's a fair comment. What I've noticed the last few days is that I feel 100% better after one of these sessions. They follow a fairly structured set up including warm up, some strength component and an intensification exercise right at the end. My problem comes from back to back strength and end of range strength exercises. Doing squats then single leg good mornings was the main cause of this "injury". I've done this before with good mornings and jefferson curls.

I'm now doing kneesovertoesguy's dense strength program plus the stretching. Going to use this next 2-3 months to rebuild and get back to a better state.     
Title: Re: Two Hands Two Feet
Post by: Coges on December 21, 2020, 07:03:31 pm
Have been training and doing the stretching sessions. Just not logging. Lots of family and work stuff right now so will get back to logging in the new year.

Merry Christmas all.
Title: Re: Two Hands Two Feet
Post by: Coges on January 03, 2021, 09:27:03 pm
Happy New Year boys!

Pretty stoked for this year to come. Have my first three months blocked out to properly rebuild my body and get to my leanest state ever. Have had some hip, back and elbow problems the last 6-12 months and am finally getting that shit sorted. I'm restarting the kneesovertoesguy Dense Strength today for the first three month block. Going to be great for work capacity and body comp. Currently sitting at 96.3kgs. Waist is around 36" and realistically need to get to probably mid 80s or a 33" waist to get as lean as I want. Eating basically a meat based diet right now which is too easy. 90-95% meat and eggs with some cheese and the occasional veggie thrown in. No energy lags or cravings which is great.

Training to come later. 

Title: Re: Two Hands Two Feet
Post by: Coges on January 04, 2021, 03:55:28 pm
04/01/2021

2021 Season 1- Session 1
BW- 96.3

Dense Strength - Session 1

Patrick Step Up- 10 x 10 @ bw (EMOM- alternating legs)

Seated GM- 5 min timer- bar x 20, 30 x 10, 35 x 5

Wall Tibialis Raise- 20" from wall- 5 min timer- 15, 15, 10, 10, 10, 10, 10 (70 total reps)


Range Intensive Session

Foot Juggle x 2  mins
Front Stretch Kick Series x 2- leg swings, iso hold, pulses, stretck kicks

ROS Jefferson Curl (toes elevated)- 3x5@6kg
ROS Donkey Calf Raise (toes elevated)- 3x10
Hanging Tuck L-sit- 3x15s
Natural Leg Extension (shoulders to bench)- 3x5

Long Lunge Hold- 2x60s (no rest between legs  :'()

Head to Toe Pulses- 3x30 (no rest between legs)

Front Split Check In - (see below- pretty much the same depth as late last year but with a greater level of comfort- this is also a 10s check in whereas I probably should have stayed here for 60s to get some more range)
Standing Pike- 60s

Title: Re: Two Hands Two Feet
Post by: Coges on January 05, 2021, 05:23:35 pm
05/01/2021

2021 Season 1- Session 2
BW- 95.4

Dense Strength - Session 2

5 Minute Timer
Chin Up- 3, 3, 3, 3, 2
Ring Dips- 3, 3, 3, 3, 2

5 Minute Timer
Smith Curls- 6kg DBs x 5, 5, 5, 5
French Press- 10kg x 10, 10, 5, 5

Range Intensive Session

Foot Juggle x 5 mins

Standing Hip Grinder - 10 reps/side
Piriformis Stretch- 1 min/side
Alt Grip Lat Lean Away- contract relax method- 30s stretch each side with 15s contraction x 3
Standing Calf Stretch- 1 min/side
Floor Shoulder Series
Floor Quad- 1 min/side

Elbows felt great till the chin ups. Going to need to see someone again about these.
Title: Re: Two Hands Two Feet
Post by: Coges on January 05, 2021, 05:30:49 pm
06/01/2021

Interesting note on bodyweight lost so far. This time last week I was 98.9. This morning I am 94.7. No alcohol and 99% carnivore since Monday (goal is to limit/exclude alcohol altogether and stay mostly carnivore). I know some of that will be water but what's interesting is yesterday I weighed in at 95.4 and ate approx 3,100 cals (239 protein, 232 fat, 40 carbs) and this morning I'm 94.7. I'm dreaming of hitting low 90s by the end of next week but we'll see.   

2021 Season 1- Session 3
BW- 95.4

Dense Strength - Session 3

ATG Split Squat- 10 x 5 EMOM Alternating Legs

Range Intensive Session

Dynamic Trunk Extension 1x10
Dynamic Side Bend 1x10
Deficit Extensor Stretch 1x30s

ROS Sit Ups- 3x5
Flat Bench Snatch- 3x10 (dowel only)
Hanging Scap Circles- 3x3 assisted

Elevated Bridge Hold- 2x30s
Eagle Grip Hang- 2x15s
Spine Flexion Stretch- 2x30s

Have also been doing some hip internal rotation strengthening. Very basic stuff but the difference is immediate. Massive cramping on the initial holds some some decent DOMS but this is very cool as I have huge issues especially on the right side from when I tore my hip flexor over 10 years ago.
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2021, 06:30:45 pm
07/01/2021

Pizza and beer last night. Got caught out for time and got lazy with food. No stress but hilariously my bodyweight this morning was 97.4. Nearly a 3kg swing. Will be interesting to see the rebound for tomorrow. 
Title: Re: Two Hands Two Feet
Post by: Coges on January 10, 2021, 11:51:30 pm
Have been crook the last few days. Lethargic, headache, etc. Got tested. Nothing. Still trained but no real effort being put in.

Felt better yesterday and spent all morning in the garden (4 hours) in the sun and then trained in a hot garage. Bad idea. It was 30+ degrees here and the garage would have been 36-40. Mild case of heat stroke last night and felt like absolute rubbish. Feeling ok today but taking a day off. Will get back into it tomorrow.

Worst part is have been eating mainly carby foods to make me feel better. Back up around 98 which I know is about 4kg of water. Will get that sorted out over the next few days.
Title: Re: Two Hands Two Feet
Post by: Coges on January 13, 2021, 04:47:08 pm
Training is back on track. Have been super busy and haven't had time to log. Good news is that bodyweight is back down to 95.4.

I may have inadvertantly joined a basketball team last night too lol. Mate I used to play with asked me to fill in. Came off the bench in both halves and although I was wrecked I actually played really well. Had a massive block against the backboard in the first half from a baseline drive and had a tip dunk in the second half  :ibjumping: :wowthatwasnutswtf:. Ridiculous. Our guy drove and layed the ball up and it rolled around and sat on top of the rim. 1 step into a DLVJ and I slammed it back with the left hand. Was hilarious to hear the reaction from both benches.

This year I really wanted to focus more on martial arts again which I will but this might be a nice outlet for some competition with a bit of fitness added at the same time. Sore AF today though. Had a new pair of shoes that I have worn once before. Nike Alphadunk. Complete Shite! If I'm going to play again I need to get something else.     
Title: Re: Two Hands Two Feet
Post by: Coges on January 20, 2021, 05:22:35 pm
Still training. Have been super busy so not logging sessions right now.

Also back on the cold showers. Aiming for 5 mins morning and night which has been on track the last couple of days.

Also doing a hard cut till the end of Jan. PSMF style. Training is going to be more volume than anything. I'm 96kg today and want to be 90 in 10 days time  :headbang:
Title: Re: Two Hands Two Feet
Post by: Coges on January 24, 2021, 10:27:02 pm
Still PSMF'ing. Have been renovating the house (painting and flooring) so workouts have just been 20-25 minute bodyweight circuits of chins, dips and split squats.

Bodyweight is down to 93.6 and waist is at 35.75". I'm 4 days in to pretty excited to get through the next 6 days and hit 90kg!!!
Title: Re: Two Hands Two Feet
Post by: maxent on January 24, 2021, 11:11:58 pm
Still PSMF'ing. Have been renovating the house (painting and flooring) so workouts have just been 20-25 minute bodyweight circuits of chins, dips and split squats.

Bodyweight is down to 93.6 and waist is at 35.75". I'm 4 days in to pretty excited to get through the next 6 days and hit 90kg!!!

you're killing it.
Title: Re: Two Hands Two Feet
Post by: Coges on January 24, 2021, 11:22:09 pm
Still PSMF'ing. Have been renovating the house (painting and flooring) so workouts have just been 20-25 minute bodyweight circuits of chins, dips and split squats.

Bodyweight is down to 93.6 and waist is at 35.75". I'm 4 days in to pretty excited to get through the next 6 days and hit 90kg!!!

you're killing it.

Thanks mate. Wish I'd done this ages ago. So much easier than a full cut.
Title: Re: Two Hands Two Feet
Post by: Coges on January 28, 2021, 04:11:40 pm
Morning weight down to 92.6 today. First time under 93 in ages. Waist is also nudging closer to 35". 2 days left on this hard cut of proper PSMF of 90% protein at 1200-ish cals. Going to get below 92 by Feb 1 then moderate a bit more from there to eventually get back under 90.
Title: Re: Two Hands Two Feet
Post by: Coges on January 30, 2021, 10:20:40 pm
31/01/2021

Finished my 12 day cut at 91.7kgs so 4.6kg lost. Realistically probably 2.5-3kg water and the rest fat. Visibly much leaner though. Waist is now 34.8 which is awesome. I seem to lose an inch off the waist for every 2kgs of weight I cut. Having a free food day today and am getting back on board tomorrow. The goal now is to get down to under 34" waist and maintain that for a few weeks. I will then bulk from there. Will be more measured with the food and will probably only do 2-3 PSMF days a week and the rest meat based with as much protein as possible.

I've also been doing an awesome workout. It's a Dense Strength model with is a Real MVMT thing. Similar to EMOMs. On the minute I am doing 3 chins, 3 dips and 6 deep knee bends (heels elevated bodyweight squats). The pump is insane and I have been able to complete it the last three days. Also did another round with a 15kg DB attached with just 1 chin and 1 dip per minute. Was easy. The goal is to increase the reps over time on this one to 5, 5 and 10. Going to rock that 3-4 days a week and see how I go. Will also add more structured upper body work in while I continue the heavy stretching. I have 4 weeks left on the certificate and they will be a sprint to the finish so should be intense.
Title: Re: Two Hands Two Feet
Post by: Coges on February 04, 2021, 08:41:27 pm
Rough week training wise. Schedule has been hectic and I got off track with food and training. Back onto it now though.

Played ball on Wednesday again. Really funny but the only thing I care about when playing is my athleticism. Our team put up at least 25-30 3's and hit only a couple of them which is painful but I'm happy to battle for the rebounds and out muscle and out jump guys.  I'm twice the age of some of these guys and still out jumping and out running them. One hilarious play was me coming in from the weak side for a rebound against their two tallest players (my height, maybe close to my weight), getting a head above them and flattening one of them in the process. Sadly I had a fast break with a few seconds left and just wasn't agressive enough with my jump. Probablty 2-3" from a comfortable dunk. Got roasted by the team as they were expecting another dunk. Maybe next time.

Back on track with training and eating now. Onwards and upwards.
Title: Re: Two Hands Two Feet
Post by: Coges on February 23, 2021, 02:42:48 am
Am finishing my stretching sprint program this week and will get back to logging again. I've been neglecting my other training and I definitely find there's a definite correlation between the amount of logging I do here and the quality of my training.   
Title: Re: Two Hands Two Feet
Post by: Coges on March 03, 2021, 05:54:36 pm
So much for logging eh? haha

Had a full day yesterday. 1 hour BJJ class over lunch then ball game last night. Fitness has suffered the last few weeks but still love that I can out jump pretty much anyone. It's almost like no one here trains for that. I would say that my 1 step DLVJ is around high 20's to 30. Nothing spectacular even. Legs were pretty trashed too. Definitely need to get some work in so I'm better for next week.
Title: Re: Two Hands Two Feet
Post by: LBSS on March 09, 2021, 04:34:53 pm
bit late but definitely true for me, too, about logging as a way to help stay on top of training.
Title: Re: Two Hands Two Feet
Post by: Coges on March 09, 2021, 05:44:17 pm
bit late but definitely true for me, too, about logging as a way to help stay on top of training.

You know what, I haven't actually trained since I posted that haha. Happens to me every damn time.
Title: Re: Two Hands Two Feet
Post by: LBSS on March 09, 2021, 06:01:41 pm
i mean, whenever have a layoff from posting on here, i am almost certainly not training during that time.
Title: Re: Two Hands Two Feet
Post by: Coges on March 09, 2021, 06:17:38 pm
i mean, whenever have a layoff from posting on here, i am almost certainly not training during that time.

I'm normally pretty good. Legit haven't trained the last two weeks though.
Title: Re: Two Hands Two Feet
Post by: Coges on March 10, 2021, 04:51:21 pm
Ball game last night. Started out competitive enough but we blew them out to win by 50. Ended up like a training drill running around cones haha. I had 20 and potentially the first triple double ever. Had way more than 10 rebounds and the boys thought I had more then 10 assists too. I also had another dunk opportunity. Fast break lay up where I surprised myself on how high I got. Layed it in one handed but could have easily gottent he other hand to it for a dunk. Really need to start practicing my dunks again. I figure I'm not getting any younger so my vert has to start dropping off at some point.
Title: Re: Two Hands Two Feet
Post by: Coges on March 11, 2021, 08:03:27 pm
11/03/2021

Reverse Deadmill x 2 mins

Patrick Step Up-
bw x 10, 20 x 10, 40 x 10, 50 x 10

ATG Split Squat-
4x5@bw

Tib Raises- 3x10

2 Up 1 Down Jumps x 5 each leg
Title: Re: Two Hands Two Feet
Post by: Coges on March 16, 2021, 10:00:15 pm
16/03/2021

Crazy work day. Ended up doing 10x10 bodyweight Patrick step ups at the office lol.

17/03/2021

Another crazy day. Chins and Dips x 5 x 3 EMOM

Ball game to come later tonight. 
Title: Re: Two Hands Two Feet
Post by: Coges on March 17, 2021, 06:37:54 pm
Ball game last night. 10pm game and we lost by a 15 and as a team we played like shite. The most frustrating part of playing in a social team is half the time your team mates do stupid shit and there's not much you can do. Big guy comes down and takes a transition 3 that air balls? Great! Same big guy tries a behind the back pass through traffic in the key? Great! I try not to get too stressed about it these days.

I was feeling bouncy though and attempted 10-12 dunks after the game. Most off the lob and off two feet. Only made 3 of them but interesting enough I was getting just over 30" on all jumps off two. Ball was slippery in the humid conditions so I only tried one dunk off one foot which was a baby two hander. Just slipped it in. Feeling ok though as I haven't trained much the last week or two due to work and family stuff and I'm about 6kgs over ideal weight. Good things to come from this I think. 
Title: Re: Two Hands Two Feet
Post by: adarqui on March 18, 2021, 10:01:52 am
same. when i have layoffs i'm not training.. lol. only had a few since the forum's been up, luckily ;f
Title: Re: Two Hands Two Feet
Post by: Coges on March 21, 2021, 06:21:07 pm
22/03/2021

6AM

Patrick Step Up
bw x 10, 40 x 10, 60 x 10, 80 x 10

ATG Split Squat
bw x 5, 20 x 5, 30 x 5, 40 x 5

Back Squat
60 x 5, 80 x 1, 100 x 1, 110 x 1

45 degree QL Raise
5kg x 10, 12kg x 10

Sissy Squat
5, 5

Nice session this morning. Did some work on the hip flexors, knees and ankles last night and it paid off. Squats felt easy. 110 was an east paused rep. Probably a 6-7 RPE.
Title: Re: Two Hands Two Feet
Post by: Coges on March 28, 2021, 07:54:37 pm
Athletic Muscle Program- Day 1 (29/03/2021)

6am training
Bodyweight- 98

Warm Up-
Pull/push sled x 2 mins

Buy In-
Wall Tib Raises- 15 x 3
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@8kg

BB Squats-
Warm Up- bar x 3, 60 x 3
80 x 5, 5, 5, 5, 5
Banded Knee Flexion
Red Band x 6, 6, 6, 6, 6

Jumps- 5 of each in circuit fashion, no rest between reps (only enough to walk back to start)
SL heel to toe / each side
SL toe focus / each side
RL & LR with rebound jump on landing

Stretching x 60s each
Human Knee Extension & Elephant Walks

Upper Body
Dips- 5, 5, 3 (elbows sore after yard work all day yesterday- goal is 5 sets)
Chins- 5, 5, 3

Seated External Rotation- 7kg x 12/side

Two handed hang- bw x 30s

Done.
Title: Re: Two Hands Two Feet
Post by: Coges on March 30, 2021, 06:19:46 pm
Athletic Muscle Program- Day 2 (30/03/2021)

3pm Training
Bodyweight- 98

Buy In-
Wall Tib Raises- 15 x 3
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@8kg

Banded RDL (2" band)-
Warm Up- 20 x 3, 40 x 3, 60 x 3
80 x 6, 6, 6, 6, 6
ATG Split Squat-
Warm Up- bw x 3, 10 x 3, 20 x 3
24 x 6, 6, 6, 6, 6

DB Shoulder Press-
20 x 6, 6, 6, 6, 6
DB Row-
20 x 6, 6, 6, 6, 6

Was meant to stretch but completely forgot. Absolutely toast. Realised I wasn't taking enough rest between sets yesterday and today.
Title: Re: Two Hands Two Feet
Post by: Coges on March 31, 2021, 03:35:30 am
Athletic Muscle Program- Day 3 (31/03/2021)

1pm training
Bodyweight- 97

Buy In-
Wall Tib Raises- 15 x 3
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@8kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3
80 x 6, 6, 6, 6, 6
Single Leg Leg Curl
15kg x 6, 6, 6, 6, 6

Upper Body
Dips- 4, 4, 4, 4
Chins- 4, 4, 4, 4

Was pushed for time. Stretching will come later. And a 10.15pm ball game lol.
Title: Re: Two Hands Two Feet
Post by: Coges on March 31, 2021, 06:15:57 pm
Ball game last night. Last game of the season and looks like I won't play again till the next summer league here as most of the guys play footy during the winter. Vert was down which was no surprise but court speed was up. Way up which was very surprising. Legit blew by guys all night with no fatigue. Legs are sore AF today though haha.

Training to come later.
Title: Re: Two Hands Two Feet
Post by: Coges on April 02, 2021, 01:27:00 am
Athletic Muscle Program- Day 4 (01/04/2021)

1pm Training
Bodyweight- 97.5

Buy In-
Wall Tib Raises- 15 x 3
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@8kg

Banded Standing Good Morning (2" band)-
Warm Up- 20 x 3, 3, 3
40 x 6, 6, 6, 6, 6
ATG Split Squat-
Warm Up- bw x 3, 10 x 3, 20 x 3
30 x 6, 6, 6, 6, 6

Upper Body
DB Shoulder Press-
22.5 x 6, 6, 6, 6, 6
DB Row-
22.5 x 6, 6, 6, 6, 6

Quick stretch after. Also was able to go into my full ROM in splits which is about 5" off the ground. Sick!


Athletic Muscle Program- Day 5 (02/04/2021)

1pm training
Bodyweight- 97

Buy In-
Tib Raises- 10kg x 8, 8, 8
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@10kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3
80 x 6, 5, 6, 4, 6
Nordic Eccentrics
bw x 6, 6, 6, 6, 3

Upper Body
Incline DB Press- 15s x 8, 25s x 6, 6

Ski Erg x 500m in 1:57 (fucking evil machine haha)

Absolutely toasted! First week down. Legs felt great this morning but suffered during the workout. Recovery hasn't been great this week though. Sleep has been really off so looking to dial that in next week.
Title: Re: Two Hands Two Feet
Post by: Coges on April 06, 2021, 06:48:02 pm
Athletic Muscle Program- Day 6 (06/04/2021)

3pm training
Bodyweight- 98

Buy In-
Tib Raises- 10kg x 8, 8, 8
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@10kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3, 70 x 3
85 x 6, 6, 6, 6, 6
Banded Hamstring Curl
Red band x 6, 6, 6, 6, 6

Jumps
6 of each- SL heel toe, SL toe first, LR & RL with rebound

Upper Body
Chins & Dips- 3 EMOM x 5

Ski Erg- 30s on/30s off x 6 (I now have a love hate relationship with this machine)

Really thought I was going to struggle today. Squats were difficult but got them easy in the end. Jumps were flying. Wished I had filmed them. Especially the LR plant off 2 steps. Had a couple of guys in basketball shorts behind me watching on which got me an extra inch or two haha.


Athletic Muscle Program- Day 7 (07/04/2021)

7am Training
Bodyweight- 98.3

Buy In-
Wall Tib Raises- 12 x 2
SL Standing Calf Raise- 2x8@10kg
Standing Hip Flexor Raise- 2x8@10kg

Banded Standing Good Morning (2" band)-
Warm Up- 20 x 3, 30 x 3, 40 x 3
50 x 6, 6, 6, 6, 6
ATG Split Squat-
Warm Up- bw x 3, 10 x 3, 20 x 3
35 x 6, 6, 6, 6, 6

Upper Body
BTN Press-
20 x 6, 30 x 6, 40 x 6, 45 x 2
Cable Row-
60 x 8, 8, 8

Did some pancake and piriformis stretching between upper body sets. Body feels great at the moment. Elbows are still a little touchy with the tendonitis but I know a lot of that is the sugar and alcohol. Last time I went off those it cleared up pretty quickly. Will add in more upper body stretching too as that is a big key.

Had a rough Easter weekend with food and drink. Back to normal the last two days and finally time to get that bodyweight down to respectable levels. I've definitely put on some mass though so am going to keep cals fairly high and recomp instead of cutting too hard. Aiming around 2,500 cals a day and will reassess at the end of the week.


Title: Re: Two Hands Two Feet
Post by: Coges on April 08, 2021, 05:50:34 am
Athletic Muscle Program- Day 8 (08/04/2021)

5pm training
Bodyweight- 97.5

Buy In-
Tib Raises- 6kg x 8
SL Standing Calf Raise- 10@15kg
Standing Hip Flexor Raise- 8@6kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 40 x 3, 60 x 3, 80 x 3
90 x 3, 80 x 5, 80 x 5, 90 x 5, 100 x 4
SL Glute Bridge
5 x 10s/side

Stretching-
Natural leg extension x 5
Elephant Walks x 60s

Upper Body
Flat back BB bench-
20 x 10, 40 x 8, 50 x 8, 3

Went surfing with my kids this morning. Lot of time in the car and in the sun. Was tired AF and didn't want to train but got myself into it. Almost pinned by the first set of squats haha but then got pissed at myself for being lazy . Got the 90 and then went to 100. Definitely doable and I'll be hitting that next week. No idea what poundage the bands add at the top. At a guess I'd say 30-40kgs. 
Title: Re: Two Hands Two Feet
Post by: Coges on April 10, 2021, 09:50:22 pm
09/04/2021

2 hours BJJ. Was going to train later in the day but the body was wrecked.

10/04/2021

Spent the day watching my wife at a crossfit comp. Pretty cool. She PR'd her deadlift with 3 reps at 110kg. Was also good to see others compete. One poor guy hit 180 for 3 twice but the 5's kept falling off the end of the bar cause there was no room for collars. Damn beast!

I've missed two sessions this week and next week is lightwer volume but a chance to test some 4RMs. Looking forward to that.

Also, have canned the coaching business. The cert structure had changed which meant a transition from online coaching to more in person stuff. Hard for me to do whilst working full time and spending time with the family. Not to mention my own training. I've been putting it off for a while and it's kind of a relief. I've got so much I want to accomplish personally and I can now get back to focusing on that. 

Title: Re: Two Hands Two Feet
Post by: Coges on April 12, 2021, 05:14:14 am
Athletic Muscle Program- Day 11 (12/04/2021)

Testing/Reload Week

BW- 99.8- I feel good at this weight but need to exchange some fat for muscle.

Warm Up
Deadmill x 2 mins

Squats (oly shoes- no belt/sleeves)
bar x 10, 60 x 4, 80 x 4, 100 x 4, 120 x 2, 2, 2, 130 x 1

Was meant to hit 120 for 4 but it just didn't happen. 110 definitely. 115 maybe. Decided to do some doubles to make up for it. Felt pretty good after the third double so went for a single at 130. Was slow but never in doubt.

Hilariously this is 15kg off my all time PB. I have to pass 150 this year and even 160. It would be a travesty if I didn't. Also have 200kg on the deadlift target. I'll test an easy 1RM Friday and should get 150 or 160. 180 is my all time best and that's going to fall this year.



Title: Re: Two Hands Two Feet
Post by: Coges on April 15, 2021, 06:11:02 pm
Athletic Muscle Program- Day 14 (15/04/2021)

Testing/Reload Week

BW- 99 (again!!!- this seems to be my new set point)

2pm

Deadlift-
bar x 10, 60 x 5, 80 x 3, 100 x 3, 120 x 3, 140 x 3, 150 x 3

Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 4

Sled x 6 mins- mostly backwards with a little forward action towards the end.

Deadlift was pretty easy. Would say a 7 on the RPE scale. Could have pushed for 5-7 reps or gone to 160/170 but there's really no point. I wanted to gauge where I'm at and I got that. All time max is 180 and I can usually hit 160 any day of the week. This shows I'm on the right track for a 200 in the near future.

Also hips and knees felt like butter after that sled work. Has to become a permanent thing. I was literally walking around the house once I got home just to feel that glute and quad pump haha



7pm

Hapkido training. First session at our new club. Bout an hour 15 mins total and I felt great the entire time. Body is in a good place. I need to remind myself not to get carried away thinking about different training approaches. I've caught myself going down the oly and powerlifting rabbit holes this week. Need to stay the course. Whatever I'm doing right now is working and I can adapt it to suit my needs and it has the potential to add in the work to get to those higher squat and deadlift numbers. I've also added easy reps at 100kg bench to my list of goals for this year. I feel that's just something I should be able to do at my weight.   
Title: Re: Two Hands Two Feet
Post by: Coges on April 18, 2021, 08:36:02 pm
17/04/2021

90 mins BJJ. Great session. Half an hour at the end was pure rolling. I'm fairly new to this but was toast at the end. Complete toast. Arms were painted on. Learnt a few new chokes and arm bar finishes though which was cool.

Did realise though that I need to be much, much fitter. Some of that will come with more rolling but I need to put in some time in the gym too.

18/04/2021

Hilarious how I said last week not to change what I'm doing cause I'm feeling so good. That lasted till I saw the next evolution of the program I was on. It's full on (lifting, jumping and sprinting) and I'm a little concerned about my current lifestyle getting in the way. I'm back to training martial arts 3-4 times a week and I'm worried that the overall volume will just be too much. The other part is I need to do more flexibility training. There's an element int he current training but not enough for what I want. Still want to capitalize on the recent volume of squatting so was looking at something that would still incorporate that and allow a day in between each session for some cardio/HIT and stretching. Stumbled across Toddday's program that he put together for me 5 or 6 years ago now. I remember really enjoying it and decided to do that with some ATG style changes. It's three days of lifting plus jumping and track work. I will nix the jumping for cardio and stretching and keep 1 day of track work in. Really looking forward to this. Will run for 4-6 weeks then deload and see where I'm at.

Another thing. I was listening to a podcast with Brian McKenzie on it. Most of my breathing is nasal only but I don't

19/04/2021 

6am training
BW- ?

Reverse Sled- 2 mins

Squats (4, 7, 7)- in sleeves
bar x 10, 60 x 4, 80 x 3, 100 x 1,
115 x 4, 105 x 7, 7 (belt for these sets)

Seated Good Morning
40 x 5, 5, 5

Hanging Leg Raises (knees on way up/straight legs on way down)
3 x 5

Lat Pulldown-
59kg x 10, 10, 10

DB Shoulder Press-
20s x 6, 4, 5

Ski Erg- 500m nasal breathing only - roughly 2:33

Couch Stretch/Leaning Lat Stretch

Felt great. Those sets of 7 were hard but the legs held up ok.

Hapkido training to come tonight.
Title: Re: Two Hands Two Feet
Post by: Coges on April 19, 2021, 08:02:26 pm
Hapkido class last night. Sore AF would be an understatement. Lots of falling especially straight backwards. Brutal for the upper back and neck till you get used to it. Good to be back though.

Looking to book a BJJ comp for 2-3 months away too. Going to give myself a goal to work towards and really focus on getting into comp shape.
Title: Re: Two Hands Two Feet
Post by: Coges on April 20, 2021, 06:58:42 pm
20/04/2021

Rest Day

Did some minor stretching but nothing else. Upper back and neck sore AF from hapkido

21/04/2021

Warm Up
2 mins sled

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 5, 110 x 3, 130 x 1 (belt and sleeves)

Deadlift-
bar x 10, 60 x 5, 80 x 5, 100 x 3, 120 x 2, 140 x 1, 155 x 1, 165 x 1 (belted last three sets)

Clean & Push Press
60 x 2, 2, 2   

Farmers Walks x 6

Done.

Body felt good after this session but still pretty sore overall. Will make Friday a really light day as I'll be training Hap Thursday night and Jits on Saturday. Meant to have a Jits session tonight too but working so can't make it this week. May need to rethink the number of lifting sessions. 2 may be more appropriate if I'm training martial arts 4 times a week. I still need to get conditioning and flexibility sessions in on top of this. I like the 4/7/7 rep scheme for squats so may do that one day with RDLs and split squats and deadlifts the next. Maybe bench and OHP on these days too. I can get plenty of other volume work in the conditioning sessions. Might be a good way to go. Will ride the rest of this week out and see how I feel. 
Title: Re: Two Hands Two Feet
Post by: Coges on April 23, 2021, 09:06:28 pm
Bloody sick. Had a couple of terrible nights sleep thanks to my kids and one of the dogs and it hit me like a truck Thursday night. It's Sat morning now and I feel a ton better but will rest this weekend and get after it again Monday.

Have also been thinking about my eating. I heard a Stan Efferding quote the other day on the Mark Bell YouTube channel about mastering your bodyweight. Effectively eating for maintenance and focusing on performance over time. Basically a recomp with performance in mind. I've been cutting/bulking for 10+ years now (a lot of that cutting) and have made gains but have never eaten at maintenance for a long period of time. I've tried before but never lasted. My end goal has always been between 95 and 100. and I'm about 98 right now. Eating for maintenance here would be around 3600 cals a day. A long way from the 2500-2700 I've been eating recently with as low as 2000 at some stages.

So long story short I'm going to eat for this bodyweight (~3600 cals, 220g protein, 330g carbs and 152g fat) and focus on getting as much out of my performance as possible. I'm sure I will put on some weight initially so lucky we're going into winter here but I will keep pushing on this and give myself a good 6 months to figure it out.
Title: Re: Two Hands Two Feet
Post by: Coges on April 25, 2021, 09:32:12 pm
Rested all weekend due to the bad cold which gave me ample time to put together and refine my training for the next 4-6 weeks and get my food plan sorted. All great stuff. Then....my wife asks me if I want to do a partners crossfit comp with her in June hahaha. Now I'm not one to say no to a challenge so it looks like I'm training crossfit for at least the next 8 weeks. I'm not going to do my own program for this so I just went and bought some online training from Fikowski (because I'm a pro athlete now hahaha). It's his daily training including a scaled version and it's $20 per month. I'll give it a go for a few months. I've had a quick look through and it's super thorough including heaps of personal vids from Brent himself. First session later today. Fingers crossed.
Title: Re: Two Hands Two Feet
Post by: Coges on April 26, 2021, 10:37:34 pm
26/04/2021

A:
Warm-up
90/90 Breathing - 2 Sets of 15 to 20 Breaths
Video Link: https://www.youtube.com/watch?v=yK76EjaSuYk

2 Sets:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
Rest as needed throughout

B: Squat
5 x 5 Back Squat
@ 50% of 1 rep max back squat
Resting 4 minutes between sets

C: Prep
5 Minute EMOM: 1 Snatch Pull + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Snatch
All done with Bar only

D: Olympic Lifting
Build to a single in the squat snatch
Stop once you get to 70% of your 1 rep max.

bar x 1, 25 x 2, 30 x 1, 35 x 1

E: Prep
5 Minute EMOM: 1 Hang Power Clean + 1 Front Squat + 1 Hang Clean + 1 Push Press + 1 Split Jerk
All done with empty bar

F:Olympic Lifting
Build to a single in the squat clean and split jerk
Stop once you get to 65% of your 1 rep max.

30 x 2, 40 x 1, 50 x 1

G: Cool Down
90 Second Banded Quad Stretch per Side
90 Second Banded Hamstring Stretch per Side
2 Minute Puppy Dog Pose
20 Scorpion Stretch per Side @1112 Tempo


27/04/2021

A:
Warm-up

3 Sets:
10 Banded Overhead Press @1112 Tempo
10 Banded W’s @1112 Tempo
10 Banded Good Mornings @2121 Tempo


3-5 Sets:
10 Calorie Row
2 Pike Push-ups
Rest Walk 30 Seconds Between Sets

 
B:
Handstand Push-up Condensing Cycle (can't do handstand push ups so did pike push ups)

3 Sets:
40 Calorie Row
6.6 Pike Push-up

As Many Reps As Possible Pike Push-ups in 60 seconds

Rest 3 minutes

Notes: Timer starts off of 2nd 6th rep.

C:
Handstand Push-up Accessory lightweight pressing

3 x 20 Lightweight overhead presses 2 dumbbells

Rest 90 seconds

D:
Stretch

Pec stretch x 1 min/side
Lat stretch x 1 min/side
Standing Pike x 1 min
Couch Stretch x 1 min/side
Title: Re: Two Hands Two Feet
Post by: Coges on April 28, 2021, 09:48:15 pm
28/04/2021

30 Min zone 2 cardio-

Wanted to run but am still recovering from the cold. Decided to walk the dog for 30 m with nasal breathing only. Managed to get my HR at 110 pretty much the entire way which was perfect.



Title: Re: Two Hands Two Feet
Post by: Coges on April 28, 2021, 09:55:14 pm
Interesting notes for my future reference-

Higher cals = clearer skin (so far). Odd since I have had more protein powder, bread and pasta which are usually culprits. What if I have been chronically underfeeding myself for the last 15 years. May be a reality.
Higher cals = absence of elbow pain. Pain is almost completely gone with no additional work on my end. Weird. It's still there occasionally and will be tested after some pull ups this arvo but it's noticeably better.
Higher cals = no shift in weight. Workouts have been easy so far and the intensity and volume will rachet up in the coming weeks and months. Play the long game and look to your performance for indicators rather than daily body comp changes.

Strength and BJJ- I am most likely strong enough (stronger than most) to compete at local amateur BJJ tournaments. If I can lkeep whatever strength I have and add good cardio that will be a huge difference. Most guys training BJJ don't actually do the gym let alone do extra cardio on top of rolling/sparring. Revisit in a few months when cardio has increased to see.
Title: Re: Two Hands Two Feet
Post by: Coges on April 29, 2021, 01:56:06 am
29/04/2021

A: Warm-up
2 Sets:
10 Banded Straight Arm Lat Pull Down @1112 Tempo
10 Banded W’s @1112 Tempo
5 Hollow Body Rocks + 1 Hip Extension - complete 5 reps of this complex
 
2 Sets:
3 Strict Pull-ups
5 Kip Swings From Pull-up Bar
5 Push-ups
 
5 Minute EMOM:
15 Second Air Assault Bike + 1-2 Pull Ups
 
B: BMU Condensing Cycle
3 Sets:
40 Cal Air Assault Bike
5.5. Bar Muscle-Ups Kipping Pull Ups
As Many Reps As Possible Unbroken 3 Pull Ups in 60 seconds
Rest 3 min
 
4.4 kipping pull ups. Then 2 rounds at 2x3, 1x3 and 2x3
 
C: Banded Jolly Jumper Pull Ups
3 x 20 Banded Pull up 6, 5, 5 (using 2" purple band)
Rest 90 seconds

D: Cool Down
2 MInute Banded Lat Stretch per Side
2 Minute Foam Rolling Thoracic Spine and Lats
2 Minute Puppy Dog Pose

Felt super jacked all over after this. The kip obviously works the entire upper body given how inefficient at it I am. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 02, 2021, 02:23:43 am
30/04/2021

A: Front Squat
5 x 3 @ 78% of 1 rep max front squat
Rest 3-5 minutes

5x3@80kg

B: Back Squat Endurance - (10/14/18/22- weekly back squat progression)
AMRAP10:
10 Calorie Row
10 Back Squat from rack @ 135lbs
10 Cal C2 Bike Erg
 
3 rounds completed
 
C: Core
1 min min Front Plank
3x10 oblique standing KB Side Bends (each side) @ 20kg
 
D: Cool Down
10 Minutes Biking @Very Light / 50-60% Effort
2 Minute Banded Quad Stretch per Side
Title: Re: Two Hands Two Feet
Post by: Coges on May 02, 2021, 07:30:42 pm
03/05/2021

A: Warm-up
 
1 Set:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
Rest as needed throughout

3 Sets:
1 Snatch Pull + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Snatch
Rest 45-60 Seconds Between Sets
Slowly build per set to about 55% of 1 rep max squat snatch- 20, 30, 35
 
B: Snatch
8 Minute EMOM:
1 Snatch + 1 Hang Snatch
 
2 Minutes @ 60% of 1 rep max squat snatch
2 Minutes @ 65% of 1 rep max squat snatch
2 Minutes @ 72% of 1 rep max squat snatch
2 Minutes @ 75% of 1 rep max squat snatch
 
30, 35, 35, 40 (my snatch is so low that doing low %'s is hard as it's too easy)
 
C: Back Squat - waves
7-5-3-7-5-3 @ 74% of 1 rep max back squat
Rest 4-5 minutes

95 x 7-5-3-7-5-3 (squat was on rails today- felt so good)


D: 5 Minute AMRAP:
15 Strict Handstand Push-up
10 Squat Clean @ 135lbs 40kg

10 push ups - 10 squat cleans x 2

Rest 1 minute
+
5 Minute EMOM:
1 Squat Clean per Minute
Minute 1 @ 50kg
Minute 2 @ 55kg
Minute 3 @ 60kg
Minute 4 @ 65kg
Minute 5 @ 70kg
 
E: Cool Down
Quick stretch as ran out of time.

Solid session. Upper back and traps still sore from front squats last week. Squats felt great and my second set of 7 was done continuously without break. Last squat clean at 70 was pretty good too. I was fairly fatigued but got the pull high enough and actually pulled myself under the bar instead of the usual power clean followed by a front squat.

Hapkido training
90 mins training. Lots of punching and kicking combos and some light sparring tonight. Finished with some throws and some box drills (avoiding punches whilst keeping in a 1m sq box). Great stuff. 
Title: Re: Two Hands Two Feet
Post by: Coges on May 04, 2021, 07:49:04 pm
05/05/2021

Warm-up
 
1 Set:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
 
3 Sets:
10 Barbell Good Mornings @2111 Tempo 20kg
20 Alternating Box Step-ups (10 per Side) 20kg
 
B: Deadlift
1 x  @ 72% of 1 rep max deadlift 120
1 x  @ 80% of 1 rep max deadlift 130
1 x  @ 87% of 1 rep max deadlift 145
6-10 unbroken reps at 75% of 1 rep max deadlift 125 x 6
Rest 3-4 minutes in between
 
C: CrossFit Practice, Intervals.
For Time:
15-12-9
Hang Power Snatch @ 30kg
Bar Facing Burpee - this sucked haha
 
Rest 2:30
 
3 Rounds For Time:
75 Doube Unders single skips
25 Wall Ball goblet squats @ 10kg
 
Rest 2:30
 
10 Rounds For Time:
2 Box Jump Overs @ 40”
3 Russian Kettlebell Swings @ 32kg
4 Thruster @ 95lbs

ran out of time
 
D: Cool Down
Hip flexor stretch
J curl- 1x5@10kg with 5s pause at bottom of each rep

Deadlifts felt super heavy this morning. Don't think I warmed up enough for them. Only did a few reps at 60, 80 and a single at 100 before the work sets.

BJJ training to come later tonight.
Title: Re: Two Hands Two Feet
Post by: Coges on June 07, 2021, 05:22:41 am
Have been training the last month. Intermittently and I keep getting injured but still training. Wife has FAI so has stopped crossfit altogether and the comp was nixed. No reason for me to continue then. Enjoyed the training and if I was competing in crossfit I would have continued but the training is very competition specific. Started on another strength program and got 2 weeks in before I noticed that I just wasn't recovering well enough for doing hap and BJJ. Restarted again last week, got 2 solid days of training in and decided to do a 5k run on Wednesday. Rolled the absolute shit out of my ankle off the side of the footpath. Spent the rest of the week recovering. Body feels a bit trash and I'm 102kg (heaviest ever- I took the eating for my weight a little too seriously lol) so going back to ATG for the next 4-8 weeks. Whatever it takes to feel great again.

Once I'm good to go I'm thining of running through all the programs I've bought that have never seen the light of day. Highest on my list of unused programs are Hypertrophy Clusters (Jake Tuura), Strength System (Sebastian Oreb), Squat Strong (Lucas Parker- partially run a few years back) and a few bodybuilding programs. Might be a good way to spend the next 12 months without having to think about anything.

Either way, the next 4-8 weeks will be all about getting the body healthy again and dropping a few kgs.

 
Title: Re: Two Hands Two Feet
Post by: Coges on June 07, 2021, 05:25:59 am
07/06/2021

BW- 101kg

A1- Reverse Deadmill 3 x 2 mins
A2- Single Leg Elevated Pike 3 x 60s/side

B- Patrick Step Up- sets of 10 @ bw, 20, 30, 40, 50

C- Jefferson Curl- sets of 10 @ 6, 12, 20, 25, 25

D1- Incline Bench- sets of 10 @ 20, 40, 40, 40
D2- Wall Tib Raise- 4 x 20
D3- Face Pulls- 4 x 12 with black band

Doneski. 90/90 and couch stretches to come later. 

*Edit- legit feel great after. I always do after an ATG session. I'm doing the original standards program. This is the one I had the best results with.
Title: Re: Two Hands Two Feet
Post by: Coges on June 09, 2021, 02:28:54 am
08/06/2021

BW- 99.3kg

A1- Reverse Deadmill- 1 min x 3
A2- Relaxed Lunge- 1 min/side

B- ATG Split Squat- sets of 5- bw, +12, +20, 20, 20

C- Seated Good Morning- sets of 10- 20, 30, 40, 40, 40

D1- BW Dips- 8, 6, 6, 6
D2- Seated DB External Rotation- 2.5kg x 10, 10, 10, 10

E1- Hanging Tuck L-Sit- 15s x 3
E2- Single Leg Calf Raise- 10kg x 10, 10, 10

Stretch and Done.

09/06/2021

Rest Day.
Title: Re: Two Hands Two Feet
Post by: Coges on December 14, 2021, 12:40:32 am
13/12/2021
BW- 99kg


Warm Up-
Reverse Deadmill x 2 mins/Skipping x 1 min

Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

Banded shoulder rehab

Front Squat - 2 reps every minute at 70% for 3 sets total @ 60kg
Deadlift - 1 rep every 20 sec at 70% for 3 sets total @ 80kg
Incline press - 2 reps every minute at 70% for 3 sets total @ 50kg

Assistance work - 20 minutes 3-6 rounds, RPE 6- Completed 3 rounds

F1. Incline Biceps Curls x10 - 4/0/1
F2. Lying tricep extensions x10 - 4/0/1
F3. Push-ups x10-20
F4. Close hand chin-ups X full + X top half only
F5. Calf raises - x50 reps
Title: Re: Two Hands Two Feet
Post by: Coges on December 18, 2021, 05:17:28 pm
18/12/2021
BW- ?


Warm Up-
Ido Squat 2.0
Ido Shoulder Protocol

Deadlift-
Worked up to a top set of 140x3

30 Deg Incline Bench
Worked up to a top set of 60x5

Trap 3 Raise
Weighted Neck Flexion (front and side)
Hanging

Done.

Got a little Maxent inspired yesterday after seeing his 190kg deadlift. Starting a new program Monday and one of my main goals is to get my double bodyweight deadlift back.
Title: Re: Two Hands Two Feet
Post by: Coges on December 19, 2021, 10:43:45 pm
20/12/2021
BW- 100.00 :o (did a lot of eating and drinking over the weekend)
1.30pm session

Ido Shoulder Protocol

A1 False Grip Row X 4 reps per side X 30X1
A2 Pike Push Ups X 4 reps per side X 30X1
6 sets / 100s rest between sets

Rest 3 min

B1 AMRAP 20min (as many reps as possible) rest as little as needed
10-30 seconds eccentric dip + 10-30 seconds eccentric chin - 10 rounds - dip ecc ranged from 10-15s and chin ranged from 15-20s

Rest 3 min

C1 DB External Rotation- Top set of 10 @ 3.5kg
Title: Re: Two Hands Two Feet
Post by: Coges on January 06, 2022, 06:41:00 pm
06/01/22
BW- 99.2kg


Warm Up-
Shoulder Stuff

RDL- bar x 5, 60 x 5, 80 x 5, 5, 5
OHP- bar x 5, 25 x 5, 30 x 5, 5, 5
BB Row- bar x 5, 40 x 5, 60 x 5, 5, 5

L & R Plank- 3x30s each alternating

External Rotations- 3x10@3.5kg

Have still been training since last post but hadn't gotten around to logging. Training was all over the place though which is probably why. Have been trying to figure out a way to incorporate barbell training with flexibility training, some handstandy stuff and also martial arts. Going back to a barbell program by Anthony Mychal that I got a while back but never used. It's an A/B/A then B/A/B style program with a starting strength type progression. That's 3x per week which gives me the off days to do my flexibility, handstands and martial arts training.

Am also struggling to lose weight right now. Started this week at 100 even and am counting calories again. Down to 99.2 but have been this same weight for 3 days now. I'm eating around 2,600 cals a day which would usually get a larger reduction. Have been eating about 80% clean but must be missing something somewhere. Haven't been fasting though which is what I'm going to throw back in. Will fast till 1-2pm and eat a little cleaner for the next week to kick things off more.
Title: Re: Two Hands Two Feet
Post by: Coges on January 12, 2022, 11:17:08 pm
08/01/2022

Warm Up-
Bodyweight squats - should have done a better warm up

Back Squats- bar x 5, 50 x 5, 70 x 5, 5, 5
Incline Bench- bar x 10, 40 x 5, 60 x 5, 5, 5
Chins- bw x 5, 3, 4, 3, 3

DB Hammer Curl- 2 x 8 @ 10kgs
French Press- 2 x 8 @ 15kg


10/01/2022

RDL- bar x 5, 60 x 5, 82.5 x 5, 5, 5
OHP- bar x 10, 27.5 x 5, 32.5 x 5, 5, 5
BB Row- bar x 5, 40 x 5, 62.5 x 5, 5, 5

Hollowbody & Arch Body holds- 3 x 30s each
DB External Rotation- 3x10@4.5kgs


11/01/2022


Bunch of shooting around, kicking and punch practice and some stretching. Worked up a massive sweat and felt great. Total workout time of 60 mins. Main notes to take are:

5 Step Horse Stance- 45s (goal of 5 minutes with thighs parallel to floor)
Long Lunge- 45s/side  (goal of 90s/side before increasing distance between legs)



Rolled my ankle like a motherfucker on Sunday night. It didn't feel too bad the next day and still trained for two days on it. Wednesday rolled around (see what I did there) and it was killing me. Took the day off and spent most of it with my foot elevated. Feeling much better today so will get back and do Wednesday's session this afternoon.
Title: Re: Two Hands Two Feet
Post by: Coges on January 13, 2022, 01:09:14 am
13/01/2022

Warm Up-
Reverse Deadmill x 2mins
Tib Raise & Calf Raise

Squat- bar x 10, 50 x 5, 72.5 x 5, 5, 5
Incline Bench- bar x 10, 40 x 5, 62.5 x 5, 5, 5
Chins- bw x 4, 4, 4, 4, 4

Done. Squats felt pretty good today. Much better than last time. Bench felt strong and chins were good too. Going to edge up on chins before adding weight.

Need to remind myself to stick to this program. It's a long term venture and also gives me the time inbetween sessions to explore other areas of training that I want to do.
Title: Re: Two Hands Two Feet
Post by: Coges on June 27, 2022, 09:29:30 pm
Alright, time to make one last run at being athletic before time takes me over.

Current stats- slightly fat & out of shape
BW- 99.7kg this morning

27/06/2022

6" Patrick Step Up - top set of 5 @ 50kg

Nordic- 4x5 @ 12" elevation
Parallette push ups- 4x5

Floor SL leg raises- 4x5 with 3s hold at top
Inverted Row- 4x5

Calf Raise- 2x10@15kg
Tib Raises- 2x10@6kg

Long Lunge- 2x60s
Calf Stretch- 2x60s

Overall goal is to be lighter and athletic again. More specifically I want to get to 85kgs. That will be the lightest in 10 years. I don't need to do too much on the strength front though as I know if I train consistently for 3-4 months I will get back to my normal strength levels which at 85kgs would be most likely good enough. I'm back playing basketball every second week and still training martial arts so trying to get as much out of my body as possible for those two. 
Title: Re: Two Hands Two Feet
Post by: Coges on June 30, 2022, 01:25:41 am
30/06/2022

Run- 2.77km in 16:51 @ 6.06m/km

Ran a bit then walked a bit. Running pace was around 5.30 or so. Felt pretty crappy overall. New shoes which were different plus being fat doesn't help. All in good time though.

Signed up for a 10k event last night. The run is on Oct 2 so plenty of time to train and should be able to fit it in around my other training. Was feeling a little demotivated and thought this might get the juices flowing again. Wife and her brother are doing the 21km at the same event.
Title: Re: Two Hands Two Feet
Post by: Coges on July 04, 2022, 10:59:50 pm
04/07/2022

Had some jumps planned for the day but ended up at the courts while my daughter had a netball clinic on. In jeans and casual nikes I shot around for 45 minutes. Shot was feeling nice and I hit more than I missed. Legs were tired towards the end and a guy asked if I wanted to play some 2 on 2. Me and a 15 year old fat kid vs another guy similar height and build to me with another teenage fat kid. We smoked them. Took about 15 minutes and I was sweating bullets and clearly stuffed at the end. Good fun though.

Shot around with my son for 30 mins later in the afternoon too.


05/07/2022

BW- 100.6 (way too fat)

Training and testing to come this afternoon.

Warm Up Stretch- Dynamic/Iso/Ballistic Kick Stretch Series                        

Vertical Testing = Pathetic (more below)

A- Patrick Step Up (7 reps on L leg on last set)   bw   20   40   50   60
B1- Nordic Curl              12" elev      5   5   5      
B2- Elevated push ups (not dips today)      10   10   6      
C1- Hanging L-sit      3   10s         10   10   10      
C2- Chin Ups                           
D1- Wall Calf Raises                              20   20         
D2- Wall Tibialis Raise               20   20         
E1- Hip Flexor PNF   5x10s with 3s rest x 3            
E2- Hamstring PNF   5x10s with 3s rest x 3

Session felt ok. Patrick step ups caused some pain in the left knee. Came and went quickly but stopped mid set jic. Nordics are getting easy at this level so will start to reduce the height. From memory it took me about 4 weeks of training them once a week to get a single flat rep. Training them twice a week now so will see how we go. Probably a similar timeframe due to my weight.

Did some vert testing because it's nice to know how much I currently suck. Tested my reach at 8'3 in low drop running shoes. Wasn't reaching too high as my right shoulder is a bit tight. Previously tested bare foot reach at 8'4. Either way it gives me about 20" to touch the rim.

SVJ- 19". Couldn't even touch the rim. Pathetic.
DLRVJ (RL plant)- 21".
SLRVJ (L leg)- 20".

I'm just too heavy and untrained at the moment. My body fully had the brakes on when I was testing yesterday. I did a small warm up but perhaps not enough either. 2 years ago I was dunking easily at this same weight but had been training regularly. I know it won't take long though which is the pleasing part. I would imagine a couple of weeks of training and losing some fat will help enormously.

Also committed to playing ball for the next 6 weeks as a fill in. That's a good amount of time to see some gains on the court as well.

Onward and upward.

         
Title: Re: Two Hands Two Feet
Post by: Coges on July 06, 2022, 06:45:46 pm
06/07/2022

BW- 98.8'

Incline Bench- sets of 10 @ 20, 30, 40, 40, 40
ATG Split Squat- 3x10@bw (right knee creaky AF on first set which was very weird)

Seated GM- sets of 10 @ 20, 30, 35
External Rotation- 3x10@3.5kg

Cross Bench Pullover- 3x5@6kg with 3s pause
QL Extension- 3x10@10kg

3 Step Horse Stance x 30s

Body was sore and tired. Went through the motions but got it done.
Title: Re: Two Hands Two Feet
Post by: Coges on July 07, 2022, 09:25:58 pm
07/07/2022

Rest day.

So weird. Been listening to a lot of material lately on strength, vert, agility, speed, basketball specific stuff and then out of interest went back through my log a bit. Stuff that's being marketed, to me at least, as "new" has been mentioned in my log multiple times  :uhhhfacepalm: BSS DB iso, cyclist squats, etc. I know none of this is new but just wish I had taken more note of this stuff back in the day. Feel like everything I'm seeing now (KOT squats- aka cyclist squats, step ups, ISOs for tendon health) is being pushed as brand new material when it's been around forever. Anyway, rant over.
Title: Re: Two Hands Two Feet
Post by: Coges on July 10, 2022, 09:18:16 pm
Bringing back the T0ddday jump program. Hvae been trawling through all my old info and programs. Looking at the ATG stuff, some PJF Performance stuff I came across and I found this old gem. Going back through this log I can see I got some great results (especially squat strength) and just need to make some tweaks to get it to fit me better. Problems I ran into last time were some knee pain, ankle pain from too much bounding too soon and getting run down which is probably a combo of the workload and just normal life stress. Anyway going to run it back and make some minor adjustments to see what I can get out of it.

Going to start with the lifting, 1-2 jump sessions and 1 track session a week and progress it from there.

The original program is as follows:


A) 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


B1) Lifting Day 1

1) Squats: 4,7,7 @ 95,85,85%
2) Hip Thrusts: 2x10
3) Reverse Slant Bench Leg Raises w/weight
4) 50xpullup
5) Standing Dumbell Press (4x10)

B2) Lifting Day 2
 
1) Squats: 5,3,1 @ 70, 85, 100%.
2) Deadlift: 5,3,2,1,1,1 Workup
3) Explosive Push Press
4) Slant Bench Abdominal Curl w/weight
5) Med Ball Toss

B3) Lifting Day 3:

1) Squats: 3, 1, 1, 1 @ 90%
2) Dumbell Single Leg Deadlift to Press
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups

C1,2) - 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   
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint

*** Either (C1) 2x3x100m sprint, (C2) 2x2x150m,1x300 TT sprint/stride

D)

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

Sample Template:

M: C1, B1
T: A,D
W: D
R: A,B2,D
F: D
Sa: A,C2,B3
Su: D
Title: Re: Two Hands Two Feet
Post by: Coges on July 10, 2022, 09:20:56 pm
10/07/2022
BW- 100.8

Lifting Day 1

1) Squats: 4,7,7 @ 95,85,85% (85 x 4, 75 x 7, 7)
2) Hip Thrusts: 2x10 (60 x 5, 10)
3) Reverse Slant Bench Leg Raises w/weight (5, 5)
4) 50xpullup (3, 3, 3)
5) Standing Dumbell Press (4x10) (6kg DBs x 10, 10, 7)

Interesting first session. Was planning on making 100kg my training max. Body had different ideas after a weekend of festivities. Will gradually work up the volume and weight on upper body too. Still have a left shoulder niggle which is causing me some issues on push and pull movements. Legs dead afterwards and spent 30 mins stretching in the evening.
Title: Re: Two Hands Two Feet
Post by: Coges on July 11, 2022, 12:17:45 am
11/07/22
BW- 100.8 (ate well below maintenance yesterday. weird for no drop in weight)

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


Spanish squat ISO- 1x20s

Cut the jumps short. Want to really ease myself into these as the last time I did everything I ended up with shocking knees and ankles. I was also 10kg lighter then too.

Potential Hapkido training to come later.
Title: Re: Two Hands Two Feet
Post by: Coges on July 12, 2022, 02:09:28 am
12/07/2022
BW- 100.2


Lifting Day 2
 
1) Squats: 5,3,1 @ 70, 85, 100%- 60, 75, 90
2) Deadlift: 5,3,2,1,1,1 Workup- 60 x 5, 80 x 3, 100 x 2, 110 x 1, 115 x 1, 120 x 1
3) Explosive Push Press- OHP- 2x5@20 (combined with ext rotations @3.5kg)
4a) Slant Bench Abdominal Curl w/weight- 3x5@6kg
4b) Med Ball Toss- 3x2@6kg
5) Couch stretch - 1 min/side

Squats felt like butter. What a difference a couple of days make. Used sleeves and a belt last time. Didn't use either this time. Not sure to use or not to use going forward. It's only 90kg but it moved super quick. Was conservative on deadlifts though. Definitely had more in me but there's no point getting carried away too soon. Push press sucked. Left shoulder not great. Got some external rotations in and two sets of strict press at 20kg. Worked out ok. 

Looking forward to tomorrow's training. Will get a slow 20m run in and some core work.
Title: Re: Two Hands Two Feet
Post by: Coges on July 13, 2022, 08:18:27 pm
13/07/2022
BW- 99.7kg

Run- 4.01km
Time- 26:24

Splits-
1- 6'17
2- 6'23
3- 7'04
4- 6'28

Avg heart rate- 157

Went a little harder that I would normally have gone but was running with my wife. She was slightly ahead the whole time and paced me pretty well. Legs felt pretty good after too. Longest run in ages.
Title: Re: Two Hands Two Feet
Post by: Coges on July 14, 2022, 08:00:09 pm
14/07/2022
BW- 99.6

Ball game. I'm filling in for a team the next 4-5 weeks. The quality isn't great but it's a run so there's that. It was good feedback on the training though. Body was feeling good. Way better than when I played two weeks ago and even though I'm definitely not fit I can see the progress being made. Had two nice blocks and heaps of strips. Kind of weird but my reflexes seem to have gotten a whole lot better. Either that or I know I can't jump and block like I used to so I'm choosing a different option. Perhaps a combination.

Anyway, pulled up great. Some muscular fatigue but no joint pain which is great.
Title: Re: Two Hands Two Feet
Post by: Coges on July 17, 2022, 09:44:27 pm
15/07/22
BW- 99.3kg

Lifting Day 3:

1) Squats: 3, 1, 1, 1 @ 90% - 60 x 3, 80 x 1, 1, 1
2) Dumbell Single Leg Deadlift to Press- 10kg x 5/side, 15kg x 5/side
3) Dumbell Incline Press- 10s x 10, 15s x 10, 10, 10
4) Chest Supported Dumbell Row- 10s x 10, 10, 10, 10
5) Weighted Pullups

Felt pretty good after gym. Squat singles were easy. SL DL to press was hard-ish and very fatiguing on the hams. Went easy again on upper due to shoulder.

Got home and my wife wanted to do a 3k run. I thought that would be easy enough and it would be a slow pace. We then decided to run with the dogs (German Shorthaired Pointers) which proved to be a huge mistake. I was constantly having to pull back in my running stride as the dogs were too excited. One of them also cut across me and I took a nice tumble. Glad I have all that breakfalling experience from hapkido as I ended up doing a nice backwards roll. I may have jarred my leg in the process though. After the run the back of my leg blew up and I had a nice little lump at the top of my right calf on the inside. Pretty sure its a baker's cyst which I had previously when I did my meniscus on the same leg. Was hugely painful and I stayed off it all night. I don't think my shoes helped either. Bought a pair of Mizuno Wave Inspire 18s. Only ran in them three times but they felt like they had a hard plastic spring in them which was odd. I thought maybe I need to wear them in more so wore them around all day Saturday and out to my sons basketball game. Leg was feeling horrible and the lump was quite pronounced. Felt about 87% better when I got home and took them off. Returned them and bought some new ball shoes instead as all the runners they had were over priced.


16/07/2022
BW- 99.0


17/07/2022

1 hour stretching session


18/07/2022

Leg feels much better. Lump is basically gone now but I'm being careful. Going to take a week to get over this and start again next week. Will do upper body, lower body ISOs, core and stretching this week. I did eat my way through the depression of another potential injury though so I'm pretty sure I'm back to square one weight wise. Will eat to the plan today and jump on the scale tomorrow.

Have looked at the volume for the program which is a lot. Going to moderate it as follows:

M- AM Lifting + PM Hapkido
T- AM Core/Jumps + PM Slow Run
W- Lifting
Th- AM Core/Jumps + PM Ball Game
F- AM Lifting
Sat- Track
Sun- Slow Run

Things to be mindful of is to keep my nutrition high enough. Going to aim at 2,500/2,700 on single session days and add 250 extra on double days. Also going to ease in to running and track volume. The lifting was feeling great last week so I don't think that's the problem. Last time I did this program I added 10kgs a week to squats. Will only add 5kg per week to keep it reasonable. 
Title: Re: Two Hands Two Feet
Post by: Coges on July 19, 2022, 09:03:20 pm
19/07/2022

Spanish Squat ISO - 2 x 45s
Hanging - 2 x 20s

Incline Bench-
20 x 10, 40 x 5, 50 x 1, 60 x 6, 55 x 8, 50 x 8

Flat Bench (allowing some scap movement)-
40 x 8, 8, 8

Lateral Raises-
6kg DBs x 15, 10

Standing DB French Press-
10kg x 20

Quick upper session. My shoulders feel amazing after these lifts.

The right knee is feeling pretty good but still a little thick. I know that ISOs are meant to have an analgesic effect but I didn't expect it to be this much. Both knees felt like they were glowing with bright, positive energy after just two sets. So weird but awesome at the same time.

Title: Re: Two Hands Two Feet
Post by: Coges on July 28, 2022, 07:50:25 pm
Bloody head cold kept me out of action for the last week. Also had some lingering knee pain right where the MCL is. Wondering if I had a slight MLC strain in there somewhere. Pain is completely gone now though.

28/07/2022
BW- 98.7


Spanish Squat ISOs- 5x30s
Hanging- 5x20-30s

Back Squat-
20 x 5, 60 x 3, 80 x 1

Incline Bench-
20 x 5, 40 x 5, 60 x 3

Wanted to get a quick lift in as I have a game tonight. Everything felt ok. Weak-ish as I haven't lifted in a week but assumed that was going to happen. Spanish squat ISOs are gold! Can't believe I've never used ISOs before for my knee health.

Ball Game-
Nothing like a shitty rec league game to make you want to train harder. I'm just not fit enough or skilled enough at the moment. Had a full court sprint followed by a beautiful euro step between two opponents but just had no juice left in the legs to make the shot. That was the same on a few occasions. I can get to the basket easily enough or get my shot but it's falling short. In positive news though I had a cold one step RL jump which was around 24". This is up from the 19-20" from two weeks ago. I'm pretty excited about the next couple of months though. Just getting the weight down and my strength back should see me back up over 30" pretty easily.

Refs were completely one sided which shouldn't have surprised me after the jump ball. Guy opposing me tipped up straight out of the refs hands and when I looked at the ref he just shrugged his shoulders at me SMH. The rest of the game was super physical which is sometimes the norm but there was a lot they let go. I just need to be stronger. 

29/07/2022
BW- 98.2


Knees and ankles feel great this morning. Lower back has been a pain the last few weeks but that's just my lack of consistent training and lack of stretching. Need to get that fixed ASAP.

May train later today or just get a stretching session in.
Title: Re: Two Hands Two Feet
Post by: Coges on August 02, 2022, 02:13:42 am
02/08/2022
BW- 98.5


Warm Up Circuit-
Spanish Squats - 2x30s
Hanging 2 x 30s
Leg & Arm Swings

Strength-
Squats- 80 x 5

Zercher Straight Leg DL- 12 x 5, 16 x 5, 20 x 5

Bench- 70 x 5, 60 x 7, 50 x 9

Seated Row- 36 x 10, 45 x 8, 54 x 8

Stretching-
Long Lunge- 2 x 45s / side

Cardio-
Ski Erg- 20s on/40s off x 10 - Avg heart rate between 160-170

Good session. Ate way too much on the weekend and managed to lose some water weight yesterday so back to where I was mid last week. Time to get into the 97s. Feel like I could be back dunking in 2 weeks at this point. Body is gradually feeling better and better.

Title: Re: Two Hands Two Feet
Post by: Coges on August 04, 2022, 08:01:20 am
04/07/2022
BW- ?


Squat- 20 x 10, 60 x 5, 75 x 3, 90 x 1

Deadlift- 60 x 10, 80 x 3, 100 x 2, 110 x 1, 120 x 1, 130 x 1

OHP- 20 x 5, 30 x 3, 40 x 6, 35 x 8, 30 x 10

Decent session. Squats felt good and moved quickly and so did the deadlift. OHP was pain free in left shoulder which was a nice surprise.
Title: Re: Two Hands Two Feet
Post by: Coges on August 10, 2022, 08:55:23 pm
09/08/2022

Squats (knee sleeves, no belt)-
20 x 10, 60 x 5, 80 x 3, 95 x 4, 85 x 7, 7

Back Ext-
bw x 10, 10

Bench-
20 x 10, 40 x 5, 60 x 1, 70 x 6, 65 x 8, 60 x 6

Quick in and out today. Total of 39 mins.


10/08/2022

1 hour stretching. Have been neglecting stretching completely lately and my hips and lower back feel horrible. Just shitty. Did a variety of stretches from the feet up and legs felt pretty good afterwards. Not great though and I know it will take some time before it sticks.


11/08/2022

Have been getting some pain in my right foot on various occasions. First happened after my first run in some new shoes a few months back and now it seems to be recurring. Have put all basketball and running training on hold. Not sure if just due to the shoes and some other tight shoes that I've been wearing or something more sinister. Going to get it checked out. Will train today as the weight lifting itself doesn't seem to negatively impact it but just need to be careful when walking dogs and what shoes I'm wearing.

*Edit- Going to modify the lifting program. Potentially 2 lower days and then have 2 separate upper days. Not sure. I'm mindful of some recent injuries and want to give more time to warming up and the necessary flexibility work rather than just marching through the squat sessions and getting injured again.
Title: Re: Two Hands Two Feet
Post by: Coges on March 02, 2023, 09:26:01 pm
03/03/23

Been training on and off recently. Still active but not consistent. Averaging two martial arts classes a week though which is nice.

Did some testing today and yesterday to get back into a proper setup next week.

Yesterday-
Bench- 85x2
Squat- 100x3 (sleeves and belt)

Today-
Overhead Press- 60x1
Deadlift- 140x1 (mixed grip)

*edit- Also did some VJ testing. Standing VJ is just over 20" (box jump with straight legs). Finished today's session with some DB presses, rows and a massive arm pump.

Loose plan is 4x gym sessions, 2x martial arts, run and swim.  Lessgo!

Title: Re: Two Hands Two Feet
Post by: Coges on March 05, 2023, 05:00:23 pm
03/03/23

500m swim- swim time of 15 mins, total time of 25 mins. I can swim fast but can't swim slow or for long. I want to build up to a continuous 2k over the next year.

04/03/23

90 min Hapkido class. We spent about 45 mins practicing throws (i.e. Judo) and wrestling. Absolutely stuffed after this one. 

05/03/23

Rest day. 
Title: Re: Two Hands Two Feet
Post by: Coges on March 05, 2023, 10:43:31 pm
06/03/2023
BW- 97.5 (about 8-10kgs too fat)


Warm Up-
Sled push/pull- sled +20kg x 25m x 3

OHP-
bar x 10, 30 x 5, 42.5 x 5, 5, 5

Squat-
bar x 10, 60 x 3, 75 x 5, 5, 5

Hamstring Curl- 3x8@30kg
Machine Press- 3x8@40kg
DB Lat Raise- 2x10@10's

Weighted Hamstring Stretch- 2x30s+10kg
Weighted Hip Flexor Stretch- 2x30s+10kg


*Edit- PM - 90 min Hapkido class. Pretty easy one tonight. No too strenuous.
Title: Re: Two Hands Two Feet
Post by: Coges on March 08, 2023, 07:05:24 pm
08/03/23
BW- 97.5


Bench- 3x5@60
Deadlift- 1x5@100

Not feeling it at all today. Both lifts felt super heavy. Haven't had great sleep the last week or so and have been managing that with extra caffeine. It might be catching up with me. 

On a positive note I had two dunk attempts after my sons ball training last night. Missed both but they were off 2-3 steps and I back ironed them with nearly my entire palm over the rim. That's roughly a 27-28" vert off a few steps whilst still being way too fat. Leads me to see positive things ahead. 
Title: Re: Two Hands Two Feet
Post by: Coges on March 11, 2023, 01:46:44 am
11/03/2023

Bench- 3x5@60

Squats- 2x5@70

Super low energy the last couple of days. Today is somewhat better so got at least the basics in. Both felt pretty solid.

Shot some hoops with my son for about 30 mins after too.
Title: Re: Two Hands Two Feet
Post by: Coges on March 13, 2023, 05:03:47 pm
12/03/23
BW- 96.4kg

Run Day-
2.54km in 14:17 (1- 6:14, 2- 5:27, 3- 4:46)
1.01km in 6:39

Started running with the intention of just going slow. Legs felt great and so did breathing. Focused a little more in cadence and foot placement. All of a sudden I was running faster than usual but still felt great. The more I focused the easier it got. Legs still felt great right to the end but the lungs caught up and I ended it at 2.5k. Wanted to hit 3 but just didn't have it. Walked for a bit then did a slow 1km as I was ages from home. After the 1km still had to walk another 1k to get home as well.

13/03/23
BW- 96.6kg

Had plans to lift today but ended up at a lake with my wife doing some kayaking and SUPing. Spent just under an hour in the water paddling around and covered 2.6km. Doesn't sound like much but my shoulders and wrists were wrecked. Stretched at night and will push lifting back one day.
Title: Re: Two Hands Two Feet
Post by: Coges on March 13, 2023, 05:06:52 pm
14/03/23
BW- 96.9kg

I'm at that sticking point with my weight right now. I've struggled to get under 96 for a while now. It used to be a breeze to blow past that and end up sub 95 but I feel I need to be a little more determined at this point. Have my food set for the week to go full bro mode (chicken and rice) and see if I can blow past this and end up sub 95 by the end of the week. 

Training:

BTN Press-
bar x 10, 30 x 5, 35 x 5, 40 x 5 (strangely this feels better than a normal overhead press)

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 5 (sleeves only)

EMOM x 10- 2 chins, 2 dips, 4 deep knee bends (felt surprisingly easy so wlil increase to 3, 3, 6 next time).

Stretching:

1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 3x10- 4 sec hold on each rep
1.c) HERO POSE- 3x10s

2. FRONT SPLIT CHECK-IN- 1x60s
Title: Re: Two Hands Two Feet
Post by: Coges on March 14, 2023, 06:42:37 pm
15/03/23
BW- 96.7kg


Got some jumps in last night after my sons basketball training. Legs were somewhat fatigued from the squats earlier in the day but felt ok. Just didn't have any juice. Was only getting mid palm above the rim so just backironed everything. Woke this morning and quads are sore AF. Little disappointed bodyweight didn't drop more but that's ok. Just stay consistent and the loss (gains) will come.

Training:
Bench-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 80 x 5 (RPE 7.5)

Cross Bench Pullover- 15kg x 5, 5, 5 (3s pause at bottom)
French Press- 15kg x 5, 5, 10kg x 5 (4 x bottom range 1/2 reps equals 1 rep)

Doneski.

*Edit- Ended up doing a 45 minute kickboxing class. Finished with a 1-10 then 10-1 burpee ladder and then 40s push ups (20s down/20s up). Totally stuffed. 
Title: Re: Two Hands Two Feet
Post by: Coges on March 15, 2023, 04:34:06 pm
16/03/23
96.6kg

This weight cut is pissing me off. Ate 2,700 cals yesterday but have been averaging 2,500 all week which normally would have put me into the early 96's or below 96. I'm definitely moving enough and even at 2,700 my deficit is likely 700-800. I'll keep at it obviously and if it doesn't budge more this week I might up the calories a bit and see if that helps. Taking a day off the weights today but will train hapkido tonight.

*Edit- Gave myself a bit of a reality check this afternoon. In relation to the cut I think I need to lower my expectations and increase my standards. I've done the BMR and TDEE stuff before but have long since forgotten and have always reverted to 2500 cals as it's a round number and has always produced quick and easy results.  So my BMR is 2000 and TDEE is 3,300 based on 45-120 minutes of elevated heart rate activity per day. I walk my dogs for 60-90 minutes every day in addition to one or two training sessions. On some days that's 3-4 hours of elevated heart rate. Looking at this there's every chance I'm well under doing it on the calories and setting myself unreal expectations for weight loss and performance. Going to increase the cals to 2800 (500 deficit), lower my expectation on fat loss to half a kg/week and see how we go. Have been feeling sore and tired AF these last few days so I'm taking today off completely with a cheat day (not full cheat but will end up around 3,500 cals) and will get back into it tomorrow.
Title: Re: Two Hands Two Feet
Post by: Coges on March 16, 2023, 05:15:39 pm
17/03/23
BW- 97.7kg

Ended up at 4,000 cals yesterday. Little higher than I wanted but it'll do. Feeling pretty good this morning though. Will get back to 2800 from here on and see how the performance and the weight cut goes.

Strength Training-

Deadlift- Top set of 120x5

Incline DB Bench- 27.5x8, 25x12, 22.5x8

DB Hammer Curl- 4x10@10kg
DB French Press- 4x10@12.5kg

Deadlifts felt great! Did a set of 5 at 100 last week which felt horrible. This weeks 120 was about a 7.5/10 on the RPE scale. Really surprised. Aldo the DB bench was pretty good too. Was aiming for a top set of 4-6 reps so probably could have gone to the low 30s DBs. Will hit that next time for sure.

Stretching:

1.a) HORSE STANCE 3x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 3x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg

2. PANCAKE CHECK IN- 1 SET x 60s
Title: Re: Two Hands Two Feet
Post by: Coges on March 25, 2023, 10:57:06 pm
Super busy week with work so didn't make any Hapkido sessions. Only made two gym sessions which is shit. Need to get back to training in the AM to make that happen.

22/03/23
96.1kg

Squat-
110 x 3

Circuit- EMOM x 5
Dip- 3
Chin- 3
Deep knee bends- 6

24/03/23
95.9kg

Bench-
85 x 4

Deadlift-
140 x 3

Assault Bike-
15s on/45s off x 5

Title: Re: Two Hands Two Feet
Post by: Coges on March 26, 2023, 10:36:35 pm
26/03/23

Easy Run-
5.02km in 36:42

Think I finally know what an easy run feels like. Running at between 6:45 and 7:30 pretty much the entire time and the legs never felt tired and the lungs never felt strained. Legs were a little fatigued right at the end but this was pretty cool. Really want to do another triathlon at the end of this year so will keep up the slow and easy running and gradually increase the time.

SUP-
1.55km in 28:51

Fell once but was good enough to land on the board. Really enjoying the stand up paddle boarding. It's a unique challenge.
Title: Re: Two Hands Two Feet
Post by: Coges on March 27, 2023, 01:56:25 am
27/03/23
BW- 96.8 (Had a massive day of eating with some beers on Sat- still reverting back)

Power Clean + Front Squat
bar x 5, 40 x 2, 50 x 1, 60 x 1, 70 x 1

Squats
60 x 5, 80 x 3, 100 x 1, 110 x 5 (knee sleeves only)

Power clean felt very crisp. Pretty sure my all time best is 90kg and today I felt like I could have easily gotten 80. Good to leave some in the tank though.
 
Squats were a legit 9 RPE. Depth and form was good though. Face was completely red with veins popping everywhere. Might start using a belt again for my top sets.

Evening Training-
90 minute Hapkido class. Pretty intense class. Spent heaps of time wrestling and throwing which normally would have killed me but my recovery was pretty good. Need to keep up with this running as I think it will make a massive difference going forward.
Title: Re: Two Hands Two Feet
Post by: Coges on April 03, 2023, 06:14:04 pm
29/03/23
96.6

Incline DB Press-
Top set of 30s for 6

Face Pulls-
3x15

Didn't write this one down and pretty much forgot what I did. I know I hit the 30kg DBs for 6 on incline bench and probably did some french press or something else as well.

31/03/23

Clean DL-
90x3x3 (using straps)

C&J-
20x2, 40x1, 50x1, 60x1, 65x1

Seated Hamstring Curl- 2x12
Back Extension- 2x15

Couch Stretch- 60s/side

02/04/23
97.2kg

Run- 5km in 35:30 @7:06

These runs are still feeling good. Kept my HR in zone 2 except for the last minute or so when I just wanted to get the 5k done.

03/03/23
96kg

I'm playing in a masters basketball tournament this weekend over Easter. Caught up with the guys last night for a scrimmage and we played 4 on 4 and then 3 on 3 for just over an hour.  Body held up great and I'm still jumping over people. Hit some nice shots and am looking forward to getting some proper games in on Friday and Saturday.
Title: Re: Two Hands Two Feet
Post by: Coges on April 04, 2023, 01:40:47 am
04/04/23
95.8kg

Reverse Sled x 5 mins

Squats- bar x 10, 60 x 5, 80 x 3, 80 x 1

Lying Ham Curl- 2x12
ATG Split Squat- 2x5/side @bw

Sore AF after balling last night. Thought I'd get an easy recovery session in. Couldn't even squat 80kgs comfortably.

Will stretch later on and see how the recovery goes tomorrow. 
Title: Re: Two Hands Two Feet
Post by: Coges on April 12, 2023, 09:13:19 pm
Played in an Easter basketball tournament last weekend so took a couple of days off prior to it. It was four 10 min quarters per game and we were in the masters (over 35s) section and I was a little surprised at the quality of some of the players. Had three games on the Friday and one Saturday morning. It was far more physical than I would have expected which actually nullifies a lot of my game. Lots of body contact on the drive and I'm not really a proper post player but more of a slasher which is difficult to do when you're getting shoved on every play. Had a great time though and it looks it will become an annual thing with this team. Gives me 12 months to get into better shape than I am now.

Thoughts out of the tournament:
Pros-
I'm a better shooter than I give myself credit for and I need to trust my shot and get more shots up overall. I have a great 1 dribble pull up from mid range and can get it anytime I want. Needed to be more aggressive. That would also open up the lane to the basket more.
My conditioning was actually pretty good. I played at least 30 mins per game and not once did I feel overwhelmingly tired. Part of that has to be the weekly running I've been doing.
Vert isn't terrible. I weighed 96kg on the first day so probably 99 adding food, water, shoes and clothes. Still getting mid palm above rim which is 24-25" off a few steps. Only got out rebounded a few times by a guy who was 2" taller than me with long arms.

Cons-
I did feel weak against some of the men playing. They were just bigger and more physical. I'm a different build to a lot of them. Perhaps need a few more kgs on the upper body to really compete.
Vert isn't great. Rather than add a few more kgs to the upper body (like I said above) I would prefer to be 6-8kgs lighter and be faster and more dynamic. I'm pushing against age here but realistically think I still have a 30"+  in game vert in me. I can also probably get a lot stronger without adding too much size.
I completely over thought the training process. Tried to do too much in too many domains. It's pretty simple though right. Get stronger at a lighter bodyweight and add some jumps and stay flexible.
Overall conditioning was poor. My cardio was great and I was able to recover and repeat efforts pretty well. Next year I would plan to have 4-6 games leading into the tournament to get my in game conditioning to a better level. My calves and ankles suffered the most. Sprained my left ankle twice in the last game and pretty sure this was due to fatigue accumulated from the previous games.  Ankle is still pretty well buggered and will take some time to heal.

Back into training today and will take it slow and just focus on getting some good movement in. Time now to focus on martial arts training and make some advancements there before coming back to basketball in the new year.
Title: Re: Two Hands Two Feet
Post by: Coges on January 17, 2024, 12:19:29 am
And we're back...again.

Quick summary of the last 9 months:

Trained my ass off and got my Hapkido 2nd degree black belt (2 hours of testing at high altitude which was a complete mindfuck)
Still fat- stayed at the same weight the entire year round at 98kgs thanks to eating and drinking too much (currently 96.7)
Popped a rib in the second week of Dec whilst training BJJ which stopped me in my tracks. Have only just returned to the gym yesterday.

Goals:
Ths usual. Get strong, lean, mobile and well conditioned. I've got some pretty specific goals but will save them for when I'm in a little better condition.
Title: Re: Two Hands Two Feet
Post by: Coges on January 17, 2024, 12:23:11 am
16/01/2024
Weight- 97.7kgs
Total Cals- 2,321 (164g P, 206g C, 97g F)

Hang Clean- 20 x 5, 30 x 5, 40 x 3

Back Squat- 20 x 10, 40 x 5, 60 x 1, 70 x 4, 65 x 7, 7

Incline DB Bench- 3 x 10 @ 15kg DBs
Incline DB Chest Supported Row- 3 x 10 @ 15kg DBs

DB Straight Arm Lateral Raise- 6kg DBs x 6, 6, 6

Super hot session. Was 33 degrees outside so probably 38 or 40 in my garage. Awesome.
Have rejoined an old gym and will start back there next week.   
Title: Re: Two Hands Two Feet
Post by: Coges on January 21, 2024, 07:02:20 pm
17/01/24
BW- 96.7kg
Didn't track cals. Was out driving for half the day. Made sure not to over eat though.

18/01/24
BW- 96.3kg
Total Cals- 2,382 (171g P, 169g C, 70g F)

Bench Press-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 75 x 5 (RPE 9)

Deadlift-
60 x 5, 80 x 3, 90 x 5, 100 x 5 (RPE 7)

19/01/24
BW-96.5kg
Total Cals- 2,489 (159g P, 240g C, 102g F)

20/01/24
BW- 96.2kg
Didn't train or track cals. Was celebrating our wedding anniversary and went out for lunch and dinner. Over ate by a little but not too far out of whack.

21/01/24
96.9kg
Total Cals- 2,956 (175g P, 234g C, 134g F)

Decided to get back on a program. I wanted something simple, a meat and potatoes kind of program. I have spent too much time weighing program options and not enough training. First step is to get strong and lean and I can go from there. Decided on Barbaric Rites. Basic powerbuilding style program. Nothing fancy.

Day 1-
Squat- Heavy (5/5/5 @ 70/80/90%- optional 1/1/1 @ 100/105/110% - training max of 90kg)
bar x 5, 40 x 5, 62.5 x 5, 72.5 x 5, 80 x 5, 90 x 1

Stiff Leg DL- 5x60@60kg

BB Lunges- 2x10@20kg

Squats felt surprisingly good. Adjusted my stance a little wider than I've had it recently and it felt right in the power groove. 90 moved pretty quick and it felt like I had a lot more in the tank so I feel good about where this is headed.

Quick update on main overarching goals-
BW- get to 90kgs and decide if lean enough to begin bulk - need to get protein levels over 200g/day
Lifts- get back to 140kg squat, 100kg bench and 160kg deadlift. This should take around 10-12 weeks.

Title: Re: Two Hands Two Feet
Post by: Coges on January 22, 2024, 12:38:39 am
22/01/24
BW- 96.3kg
Total Cals- 3,258 (211g P, 171g C, 171g F)

Barbaric Rites - Day 2

Bench- Light (3x1/1xAMRAP @55/60/65/70% - training max of 85kgs)
bar x 1-. 42.5 x 10, 50 x 10, 55 x 10, 60 x 7

Yates Row- Heavy (5/5/5 @ 70/80/90% - training max of 70kgs)
40 x 5, 50 x 5, 55 x 5, 62.5 x 5)

Dips- 3x6@bw

Upright Row- 3x10@20kg

Session felt good. Not used to bench volume and dips suffered significantly.

Varying my calorie intake to really get a gauge on what my TDEE actually is. My go to for weight loss has always been 2500 cals but on that I will lose 1.5-2kgs in the first couple of weeks before it slows down. Going to play in the 2700-2800ish range. I'm happy to lose weight slower as it will be more sustainable in the long run and I will be more likely to build strength during that period. Also am going back to martial arts later this week and will be doing 3-5 sessions a week so will def need the calories.
Title: Re: Two Hands Two Feet
Post by: Coges on January 22, 2024, 04:08:19 pm
23/01/24
BW- 96kg
Cals- TBA

Overshot the cals by about 500 yesterday but woke up lighter. Weird.

Rest day today but will get a stretch in and a few walks with the dogs. 
Title: Re: Two Hands Two Feet
Post by: Joe on January 23, 2024, 07:33:30 am
Overshot the cals by about 500 yesterday but woke up lighter. Weird.

Happens to me too! I usually attribute to one of two reasons: (a) sometimes being in a deficit can just lead to water retention from stress, and having a higher cal day alleviates that; (b) when I overeat, it's often because I've had less fibre/less satiating food and more calorie dense things, so there's just less mass in the gut.
Title: Re: Two Hands Two Feet
Post by: Coges on January 23, 2024, 04:50:54 pm
Overshot the cals by about 500 yesterday but woke up lighter. Weird.

Happens to me too! I usually attribute to one of two reasons: (a) sometimes being in a deficit can just lead to water retention from stress, and having a higher cal day alleviates that; (b) when I overeat, it's often because I've had less fibre/less satiating food and more calorie dense things, so there's just less mass in the gut.

Yeah man I think you're right.

I've been trying to get some form of fermented foods each day and had been having some kimchi with one of my meals and the gut was definitely more bloated. Yesterday felt way leaner. Had burger and chips last night and overshot again on cals eating about 3,100. Woke up today at 96.7 but am leaner again as waist is down to 37".   
Title: Re: Two Hands Two Feet
Post by: Coges on January 25, 2024, 04:00:49 pm
25/01/2024
BW- 97.5- Had a funeral yesterday where I ate and drank whatever I wanted. Lots of water weight here.

Barbaric Rites- Day 3

Deadlift- (Light- 3x10/1xAMRAP @ 55/60/65/70%- training max of 110)
Warm Up- bar x 10, 40 x 5
60 x 10, 65 x 10, 70 x 10, 77.5 x 10

Front Squat- 3x10@40kgs

Good Mornings- 3x10@40kgs

It was a warm day but I was sweating like a pig after all these sets of 10. Not used to ever doing a whole lot of leg volume so this will be interesting.
Title: Re: Two Hands Two Feet
Post by: Coges on January 28, 2024, 04:02:40 pm
26/01/2024
BW- ?

Barbaric Rites- Day 4

Overhead Press- (5/5/5 @ 70/80/90% then 1 @ 100% - training max of 50kgs)
Warm Up- bar x 10
35 x 5, 40 x ,45 x 5, 50 x 1)

Close Grip Bench- 50kgs x 10, 10, 5

BB Curls- 3x10@20kgs
Title: Re: Two Hands Two Feet
Post by: Coges on January 30, 2024, 02:54:37 pm
30/01/24
BW- too heavy (off the diet over the weekend)

Hang Power Clean-
bar x 5, 30 x 3, 40 x 3, 50 x 3

High Bar Squat-
bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 5, 80 x 6

Yates Row-
3 x 10 @ 50kg

Incline DB Bench- 3 x 10 @ 15s

J Curl- 1 x 10 @ 6kg + 10s pause on last rep
ATG Split Squat- 1 x 10 + 10s pause on last rep
Wall Assisted Calf Stretch- 1 x 25 + 10s pause on last rep

Goign to 3 days of weights instead of 4. Got caught up in setting training goals for an activity without actually doing said activity. I really want to compete in some grappling tournaments (Judo & BJJ) and a couple of stand up tournaments in the second half of the year so whilst strength are important my cardio will need to be on point. Will to 3 days weights and 3 days cardio.

Title: Re: Two Hands Two Feet
Post by: Coges on February 02, 2024, 01:14:09 am
02/02/2024
BW- 98.3kg

Snatch Complex- empty bar
RDL, high pull, muscle snatch, power snatch, OH squat x 5 reps each

Power Snatch-
bar x 3, 30 x 3, 40 x 3

Panda Pull-
60 x 3, 70 x 3, 80 x 2

Deadlift-
100 x 3, 120 x 2, 130 x 1

Machine Row- 30kg x 15, 15

EZ Bar Curl- 20kg x 15, 15
DB French Press- 17.5kg x 15, 15

Couch Stretch- 90s /side

Mid to lower back sore AF after this session. On a good note I had no issues doing full OH squats with just the bar.
Title: Re: Two Hands Two Feet
Post by: Coges on February 06, 2024, 11:22:00 pm
06/02/2024
BW- 97.5kg


Warm Up-
Push Ups x 10 @ 30s,
Ring Rows x 5 @ 45s,
Chin Ups x 3 @ 60s
CG Chin Ups x 2 @ 90s

A1 Mixed Grip Chin Ups @ 5 x 1 @ 1012 tempo @ 120s rest

A2 ECC-ONLY Lean Forward Push Up, 5 x 1 @ 8-10s tempo @ 120s rest

B Wall Assisted HSPU 5 x 1 @ 1010 tempo @ 120 rest

C German Hang 6 x 10s @ 30s

These bodyweight sessions always make me feel so good afterwards. Going to stick to these for a bit and just sprinkle in some squats and bench.
Title: Re: Two Hands Two Feet
Post by: Coges on February 08, 2024, 07:41:04 pm
08/02/2024

Warm Up- Wrist stretches

A Wall Assisted Handstand 10 x 5-10s @ 60s rest

B Standing DB Cuban Rotations, 3 x 6 @ 6kg DBs @ 60s rest

C Standing DB Lateral Raises (streight arm) 3 x 6 @ 5kg DBs @ 90s rest

D Assisted one arm hand 1 x 15s each side


Had a few good sets of handstands. Using the tuck position against the wall for 5s then slowly extending out to a free HS. Had a few 5+s holds which was surprising but felt great.
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2024, 04:02:36 pm
Did a coupe of gym sessions last week plus one Hapkido class that I didn't log. Have been faffing about again without a real structured program to follow. I know I'm floating so I crowbarred a couple of my mates from BJJ into doing an eight week fitness challenge hoping to kickstart some progress. We're all aiming at the same goals over the 8 week period.

I'm going to use the T0ddday lifting program that he did for me in 2016. It's 3 days per week and I remember getting great squat and deadlift results but I just couldn't maintain the overall volume with the track and jumping included. Then I'll just add in some cardio on rest days and do my normal Hapkido and BJJ during the week.

8 week goals are: 
1. Lose 8.7kg (starting weight- 98.7)
2. Add 40kg to deadlift (most recent 1RM is 130 from two weeks ago- will test again on Wednesday and see where I'm at)
3. Get front splits back and get a 3 minute 5 step horse stance hold (for side splits)

LFG!
Title: Re: Two Hands Two Feet
Post by: Coges on February 18, 2024, 05:56:07 pm
19/02/2024
bw- 98.7kg

Warm Up- Skipping Rope 2 mins

Back Squat-
W/U- bar x 10, 40 x 5, 60 x 3, 80 x 1
Work Sets- 95 x 4, 85 x 7, 7 (belt and knee sleeves)

Bench-
W/U- bar x 10, 40 x 5, 60 x 3, 70 x 1
Work Sets- 80 x 4, 70 x 7, 7 3

Standing BB Good Morning- 2x10@40kg
Yates Row- 2X10@40kg

Long Lunge Pulses- 5x5 with 4s pause
Weighted and Elevated SL Hamstring Stretch- 5x5@12kg with 4s pause

Front Splits PNF- 3x5s contraction then 1x10s

Session notes- Squat felt good. 95 was hard but then 85 felt like a breeze. Will increase these by 5kg next week. Bench was an RPE9 set. Will increase by 2.5kg next week. Back off sets were hard AF. Might drop weight on second back off set next week to get more reps. Splits were actually really good. Got massive ROM improvement from first two contractions and had calf touchdown on both sides. I have modified the program a little to add in bench and more barbell movements as I have limited DB weights available.


*Edit*- 90 minute hapkido session- legs are fricken dead
Title: Re: Two Hands Two Feet
Post by: Coges on February 21, 2024, 08:08:22 pm
22/02/2024
bw- 97.3kg (down 1.4)


Warm Up- Skipping Rope x 2 mins + light leg swings

Back Squat- 5/3/1 @ 70/85/100%
bar x 10, 60 x 5, 70 x 5, 85 x 3, 100 x 1 (sleeves no belt- felt much better this way)

Deadlift- 5/3/2/1/1/1 working up
60 x 5, 80 x 3, 100 x 2, 120 x 1, 130 x 1, 140 x 1

Push Press-
bar x 10, 40 x 5, 50 x 5, 3, 3

Decline Sit Up- 1 x 10 (bench is not set up for this and there was metal digging into the middle of my back the whole time hence the 1 set)

5 Step Horse Stance- 3x30s
Side Split PNF- 2x5s, 1x10s

Session notes- Legs absolutely fucked. Part of why I delayed a day was to give extra recovery as they're not used to that amount of work. I'm sure will be fine in the next week or two but fark. Deadlift felt good and although not too smooth there's probably another 10kg at least in there. Want to add 5kg per week for the next 87 weeks and hit double bodyweight at 180kg weighing 90kg. Would be sweet. Squats were solid and smooth. 
Title: Re: Two Hands Two Feet
Post by: Coges on February 25, 2024, 02:57:23 pm
24/02/24
97.5kg


Warm Up- Skipping rope 2 mins

Complex- Row, hang clean, front squat, overhead press, back squat, good morning
4x8@20,25, 30, 24

EMOM- 2 dips, 2 chins, 4 squats x 10

25/02/24
97.2kg


Did a 3 hour Aikido seminar with Paul Cale who is an Aikido, Jiujitsu, BJJ and Aus & NZ Army combatives guy. 30 degree day and getting thrown about for that amount of time was awesome but tiring AF. Also incredibly painful when I asked him to explain a technique to me  :D. Also super hungry/dehyrdrated afterwards and ate more than I should have.

https://www.instagram.com/paulcaleofficial/?hl=en (https://www.instagram.com/paulcaleofficial/?hl=en)

26/02/24
bw- 97.4kg
(down 1.3kg in 1 week- goal for another 1kg this week)

Ended up just doing an hour of Hapkido class. Body was so sore from Aikido seminar that I couldn't bear the thought of squatting. Will get it tomorrow.
Title: Re: Two Hands Two Feet
Post by: Coges on February 26, 2024, 10:35:09 pm
27/02/26
bw- 97.8kg

Ate a fuck ton before and after training last night. Been feeling a bit beat up and thought the answer might just be more food. No real difference. I just think lack of conditioning.

Warm Up- Skipping x 2 mins (heavy legs)

Squats- bar x 10, 60 x 5, 80 x 3, 90 x 1, 100 x 4, 90 x 3

Bench- bar x 10, 40 x 5, 60 x 3, 70 x 1, 82.5 x 2, 75 x 3, 70 x 5

Called it a day. Body not feeling great. Right elbow is a little thick too. Think I need to lower the weights and get more volume in at a lesser % of 1RM to not overdo it now that I'm back on the mats more consistently. Idk.
Title: Re: Two Hands Two Feet
Post by: Coges on February 28, 2024, 12:30:57 am
28/02/24
bw- 97.9kg

A1. Plantar Fascia Stretch x 2m
A2. Tibialis Stretch x 2m
A3. Piriformis Stretch x 2m
A4. Standing Calf x 2m
A5. Kneeling Calf x 2m
A6. Elephant Walks x 90s
A7. Antagonist Hamstring x 90s
A8. Couch Stretch x 90s

3 sets of 5 reps with 3-5 second holds
B1. Seated Pike Lifts/Holds / B2. Jefferson Curls @6kg
C1. Standing Leg Raise x 10s/side / C2. Standing SL GM @ 6kg

D. Long Lunge x 90s
E. Front Split PNF- 2x5s + 1x10s

Woke up heavier again despite eating less yesterday and body felt pretty wrecked. Decided to just hit a stretching session and I feel pretty good now. May have just been off the back of a big weekend of training so idk.
Title: Re: Two Hands Two Feet
Post by: Coges on March 01, 2024, 01:25:11 am
01/03/24
bw- ? (got up early and forgot to measure- wouldn't have been any lighter though)

Deadlift- bar x 10, 60 x 5, 80 x 3, 100 x 5

PNF Stretches for Straddle split, hip flexors and hamstrings

Deadlifts felt super hard today. Could have potentially done a few sets at 100 but decided to call it. Strange when my current 1RM is 140. Going to focus exclusively on getting my weight sorted and then pick up on the strength goals again. I'm all the place with food, eating too much sugar, too much caffeine, etc. That old chestnut. Did a massive shop today with heaps of meat, fruit and veg and will get to work on that. Not saying it'll be low carb or whatever but just nutritious and without the sugary crap I've been eating recently.