Author Topic: Two Hands Two Feet  (Read 503171 times)

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Coges

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Re: Two Hands Two Feet
« Reply #825 on: April 05, 2016, 08:11:54 pm »
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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. 
« Last Edit: April 05, 2016, 08:15:33 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #826 on: April 05, 2016, 08:14:33 pm »
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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.
"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 #827 on: April 07, 2016, 12:07:33 am »
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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.
"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 #828 on: April 07, 2016, 12:10:11 am »
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i've found this sequence to be really helpful with getting hips opened for squats (ignore everything before 1:50):

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

Yes!  I have seen this before but never tried it. Will give it a go. Test and retest they call it I believe.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #829 on: April 07, 2016, 12:12:11 am »
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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.
"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 #830 on: April 07, 2016, 02:26:59 am »
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i've found this sequence to be really helpful with getting hips opened for squats (ignore everything before 1:50):

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

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.

Coges

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Re: Two Hands Two Feet
« Reply #831 on: April 09, 2016, 08:19:58 am »
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i've found this sequence to be really helpful with getting hips opened for squats (ignore everything before 1:50):

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

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.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #832 on: April 09, 2016, 08:27:54 am »
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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.
"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 #833 on: April 09, 2016, 08:49:15 am »
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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).
"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 #834 on: April 09, 2016, 09:19:53 am »
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recommendation: do heavy core work on lifting days, after main lifts. https://www.youtube.com/watch?v=0KZEGhqMOxA
Muscles are nonsensical they have nothing to do with this bullshit.

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Raptor

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Re: Two Hands Two Feet
« Reply #835 on: April 09, 2016, 09:40:29 am »
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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.

vag

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Re: Two Hands Two Feet
« Reply #836 on: April 09, 2016, 11:38:45 am »
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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.

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 #837 on: April 10, 2016, 12:20:18 am »
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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.
"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 #838 on: April 10, 2016, 01:02:09 am »
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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.
"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 #839 on: April 10, 2016, 02:06:36 pm »
+1
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
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?