Author Topic: Two Hands Two Feet  (Read 502805 times)

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Raptor

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Re: Two Hands Two Feet
« Reply #345 on: August 29, 2014, 04:42:37 am »
0
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.

Coges

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Re: Two Hands Two Feet
« Reply #346 on: August 30, 2014, 08:17:39 pm »
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I'd say the mental part is greater in the squat as you can't just let go if it all goes wrong.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Raptor

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Re: Two Hands Two Feet
« Reply #347 on: August 31, 2014, 05:04:39 am »
+1
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.

Coges

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Re: Two Hands Two Feet
« Reply #348 on: September 08, 2014, 02:25:41 am »
+3
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:



Then a little further on there was this:



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

LBSS

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Re: Two Hands Two Feet
« Reply #349 on: September 08, 2014, 11:45:29 am »
+3
23km is a pretty good run, especially on what looks like challenging terrain. is your wife a marathoner?
Muscles are nonsensical they have nothing to do with this bullshit.

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ChrisM

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Re: Two Hands Two Feet
« Reply #350 on: September 08, 2014, 12:25:02 pm »
+3
No joke, upvoted for her! Lol
Insert motivational quote here...

Coges

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Re: Two Hands Two Feet
« Reply #351 on: September 08, 2014, 07:16:41 pm »
0
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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #352 on: September 08, 2014, 07:17:06 pm »
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No joke, upvoted for her! Lol

Haha. Thanks mate.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #353 on: September 08, 2014, 07:41:28 pm »
0
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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #354 on: September 08, 2014, 09:15:18 pm »
+1
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.
« Last Edit: September 08, 2014, 09:17:37 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Two Hands Two Feet
« Reply #355 on: September 09, 2014, 04:40:18 am »
+2
30kg / 33% in 3 months is not 'ok' progress, it is jaw dropping crazy progress, props!!!!
:goodjobbro:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Coges

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Re: Two Hands Two Feet
« Reply #356 on: September 09, 2014, 07:09:54 am »
0
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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

entropy

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Re: Two Hands Two Feet
« Reply #357 on: September 09, 2014, 09:19:00 am »
+1
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.
Goals: Cutting to 6-8% bodyfat

Coges

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Re: Two Hands Two Feet
« Reply #358 on: September 09, 2014, 06:55:42 pm »
0
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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #359 on: September 10, 2014, 08:06:12 pm »
0
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
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky