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Author Topic: Two Hands Two Feet  (Read 510480 times)

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Coges

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Re: Two Hands Two Feet
« Reply #585 on: August 05, 2015, 12:56:40 am »
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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.
« Last Edit: August 05, 2015, 02:32:28 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #586 on: August 07, 2015, 12:13:35 am »
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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.
« Last Edit: August 07, 2015, 12:35:26 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #587 on: August 10, 2015, 06:02:33 am »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #588 on: August 11, 2015, 02:47:38 am »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #589 on: August 17, 2015, 12:40:21 am »
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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.
« Last Edit: August 17, 2015, 01:17:55 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #590 on: August 17, 2015, 01:17:29 am »
+1
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.
« Last Edit: August 18, 2015, 01:52:16 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #591 on: August 18, 2015, 12:36:59 am »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #592 on: August 18, 2015, 10:35:24 pm »
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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.
« Last Edit: August 24, 2015, 01:08:51 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #593 on: August 19, 2015, 08:22:12 pm »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #594 on: August 24, 2015, 01:08:21 am »
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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. 
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Coges

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Re: Two Hands Two Feet
« Reply #595 on: August 24, 2015, 01:13:21 am »
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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.
« Last Edit: August 24, 2015, 01:28:07 am by Coges »
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LBSS

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Re: Two Hands Two Feet
« Reply #596 on: August 24, 2015, 10:26:29 am »
+1
belated HBD to your daughter!
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Coges

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Re: Two Hands Two Feet
« Reply #597 on: August 24, 2015, 08:23:24 pm »
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Quote from: LBSS on August 24, 2015, 10:26:29 am
belated HBD to your daughter!

Cheers. Thanks mate.
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Coges

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Re: Two Hands Two Feet
« Reply #598 on: August 26, 2015, 08:16:30 pm »
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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.
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Coges

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Re: Two Hands Two Feet
« Reply #599 on: August 28, 2015, 01:16:44 am »
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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.
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