Author Topic: Two Hands Two Feet  (Read 502833 times)

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Coges

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Re: Two Hands Two Feet
« Reply #540 on: May 28, 2015, 02:28:22 am »
+2
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.
"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 #541 on: June 02, 2015, 01:20:55 am »
0
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.
"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 #542 on: June 03, 2015, 09:34:19 pm »
+1
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. 
"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 #543 on: June 04, 2015, 01:40:23 am »
0
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.

"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 #544 on: June 04, 2015, 10:00:57 am »
+1
go.get.it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Coges

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Re: Two Hands Two Feet
« Reply #545 on: June 07, 2015, 10:23:10 pm »
+1
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. 

« Last Edit: June 09, 2015, 02:09:39 am by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #546 on: June 09, 2015, 02:09:20 am »
0
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.
"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 #547 on: June 09, 2015, 09:07:58 pm »
0
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.
"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 #548 on: June 09, 2015, 09:08:17 pm »
0
10/06/2015

Morning bw- 95.1. It's coming down again.
"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 #549 on: June 11, 2015, 11:22:16 pm »
0
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.
« Last Edit: June 11, 2015, 11:31:36 pm by Coges »
"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 #550 on: June 12, 2015, 11:23:03 am »
0
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.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Coges

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Re: Two Hands Two Feet
« Reply #551 on: June 14, 2015, 09:21:53 pm »
0
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.
"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 #552 on: June 14, 2015, 09:29:52 pm »
0
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.
"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 #553 on: June 14, 2015, 10:21:52 pm »
0
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.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Coges

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Re: Two Hands Two Feet
« Reply #554 on: June 14, 2015, 10:51:14 pm »
0
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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky