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Author Topic: Two Hands Two Feet  (Read 512717 times)

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Mikey

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Re: Two Hands Two Feet
« Reply #495 on: March 30, 2015, 09:58:58 am »
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Quote from: 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.

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.
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Coges

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Re: Two Hands Two Feet
« Reply #496 on: March 30, 2015, 06:51:41 pm »
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Quote from: Mutumbo000 on March 30, 2015, 09:58:58 am
Quote from: 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.

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.
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Coges

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Re: Two Hands Two Feet
« Reply #497 on: March 30, 2015, 07:07:28 pm »
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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
« Last Edit: March 31, 2015, 07:53:52 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #498 on: March 31, 2015, 07:53:33 pm »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #499 on: April 06, 2015, 09:21:44 pm »
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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.
« Last Edit: April 06, 2015, 09:29:27 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #500 on: April 06, 2015, 09:30:43 pm »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #501 on: April 09, 2015, 08:44:47 pm »
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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


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Coges

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Re: Two Hands Two Feet
« Reply #502 on: April 10, 2015, 01:51:06 am »
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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.



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.

<a href="http://www.youtube.com/watch?v=vA2DWnAMWdo" target="_blank">http://www.youtube.com/watch?v=vA2DWnAMWdo</a>
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Coges

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Re: Two Hands Two Feet
« Reply #503 on: April 13, 2015, 10:14:26 pm »
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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.

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Coges

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Re: Two Hands Two Feet
« Reply #504 on: April 13, 2015, 10:24:18 pm »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #505 on: April 13, 2015, 10:25:23 pm »
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Quote from: 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.

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  :-[
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Coges

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Re: Two Hands Two Feet
« Reply #506 on: April 22, 2015, 01:39:41 am »
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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.
« Last Edit: April 22, 2015, 02:13:04 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #507 on: May 03, 2015, 10:44:25 pm »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #508 on: May 03, 2015, 10:44:42 pm »
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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. 
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Coges

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Re: Two Hands Two Feet
« Reply #509 on: May 07, 2015, 09:25:39 pm »
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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.
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