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Author Topic: Two Hands Two Feet  (Read 507966 times)

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Coges

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Re: Two Hands Two Feet
« Reply #855 on: April 18, 2016, 10:17:17 am »
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18/04/16- 2pm
BW- 93.1

Weighted Chins-
bw x 5, 3
+6.25 x 6, bw x 8, bw x 6

OHP-
bar x 10, 40 x 3
52.5 x 4, 47.5 x 6, 40 x 8

DB Rows-
35 x 6, 32.5 x 8

Lateral Raise-
10s x 15, 15

Had to cut it a bit short today but feeling good about the chins. Not sure if I do this all the time but I was gripping the bar as hard as possible. I know it's a no-brainer on all exercises but not sure I really do it. Certainly am from now though.

Not going to post daily cals anymore. As long as I get 200ish+ protein and work at a deficit I'll be happy.
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Raptor

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Re: Two Hands Two Feet
« Reply #856 on: April 18, 2016, 11:37:03 am »
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Quote from: Coges on April 18, 2016, 10:13:12 am
Quote from: Raptor on April 18, 2016, 09:56:35 am
Feet at 45? Sounds like a hamstring imbalance of some sort. I remember when Nightfly use to have it and we talked about this very issue with Lance back then.

Next time you're out in public just take notice of how people stand and walk. It's truly weird.

They're probably having sex while I don't. That's gotta be the explanation.
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LBSS

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Re: Two Hands Two Feet
« Reply #857 on: April 18, 2016, 01:20:03 pm »
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you turn out your feet during sex?
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Dreyth

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Re: Two Hands Two Feet
« Reply #858 on: April 18, 2016, 02:28:29 pm »
+1
feet turn out? here's an incredible article on that subject, and its very easy to ingest past the first part:

https://b-reddy.org/2013/05/09/talking-about-hip-retroversion/
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Raptor

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Re: Two Hands Two Feet
« Reply #859 on: April 18, 2016, 03:07:14 pm »
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Quote from: LBSS on April 18, 2016, 01:20:03 pm
you turn out your feet during sex?

Why do you ask me questions I have no answer to? :D
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Coges

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Re: Two Hands Two Feet
« Reply #860 on: April 18, 2016, 11:05:36 pm »
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Quote from: Raptor on April 18, 2016, 03:07:14 pm
Quote from: LBSS on April 18, 2016, 01:20:03 pm
you turn out your feet during sex?

Why do you ask me questions I have no answer to? :D

And in public? I'm living in the wrong country...or maybe the right country depending on how you look at it.
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Coges

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Re: Two Hands Two Feet
« Reply #861 on: April 18, 2016, 11:50:13 pm »
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Quote from: Dreyth on April 18, 2016, 02:28:29 pm
feet turn out? here's an incredible article on that subject, and its very easy to ingest past the first part:

https://b-reddy.org/2013/05/09/talking-about-hip-retroversion/

Easy to ingest you say  :o
Haha. Nah it wasn't too bad. Just did both those tests he talks about and I seem to pass.
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Coges

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Re: Two Hands Two Feet
« Reply #862 on: April 19, 2016, 08:05:43 pm »
+1
20/04/16- 5am

Big warm up-
hanging (30s), skipping (100 reps), banded ankle distraction, banded hip distraction, hip mob circuit, pigeon stretch

Goblet squat- 20kg x 10, 5, 5
SL Box jumps- 3, 3, 3

Squat-
bar x 8, 60 x 5, 80 x 3, 100 x 4

High Pulls-
bar x 8, 40 x 5, 60 x 3

Panda Pulls-
80 x 3

DL-
100 x 3, 130 x 1, 120 x 3

Smith Machine Calf Raises-
110 x 15, 15

Calf stretch, pigeon stretch, hanging 30s

Felt pretty good. Left hip is sore which is weird but at least it's not the right hip which has constantly been a problem. Goblet squats leading into back squats were great. Really glute focused instead of the normal TFL taking over.
High and Panda pulls felt awesome. Finally felt some power coming back.

Thinking of keeping leg day like then then adding another with front squats and maybe hang power snatch or something. Something more explosive and refreshing rather than grueling.
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Raptor

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Re: Two Hands Two Feet
« Reply #863 on: April 20, 2016, 02:56:53 am »
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You squat high bar?
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Coges

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Re: Two Hands Two Feet
« Reply #864 on: April 20, 2016, 07:56:38 pm »
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Quote from: Raptor on April 20, 2016, 02:56:53 am
You squat high bar?

Yeah attempting to. Have never felt comfortable with the low bar setup although I've never really put any effort into learning it.
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Re: Two Hands Two Feet
« Reply #865 on: April 21, 2016, 03:07:57 am »
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Hm... yeah I guess the goblet squats can help make the glutes fire better in the high bar squat... something to think about.
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Coges

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Re: Two Hands Two Feet
« Reply #866 on: April 21, 2016, 08:19:09 am »
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Quote from: Raptor on April 21, 2016, 03:07:57 am
Hm... yeah I guess the goblet squats can help make the glutes fire better in the high bar squat... something to think about.

Actually helped more than I would have thought. Really helped me sit back into the squat.
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Coges

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Re: Two Hands Two Feet
« Reply #867 on: April 21, 2016, 07:32:57 pm »
+1
Measured BW yesterday. 91.8. First time under 92 for quite some time. Really want to be below 90 for my first ball game in 4 weeks. Haven't been below 90 since 2010 where I was 89.3 and 13%bf. Definitely more muscle now but will be interesting to see how low I need to go to get to 10%.

22/04/16- 5am training

Quick Warm up

Incline Bench-
bar x 10, 40 x 5, 60 x 1
70 x 5, 70 x 4, 60 x 8- stuffed up here. 2nd set was meant to be 62.5. Walked around for nearly 3 mins trying to find the 1.25kg plates and could only find 1. Walked back as my timer was running out and ended up grabbing the two 5's I had just taken off and put them back on.  :uhhhfacepalm:

Bench-
75 x 4, 67.5 x 6, 60 x 8
Finally found the 1.25's

Cable Rows-
station was way too busy. skipped altogether

BB Curls-
40 x 6, 35 x 8, 30 x 10

Tricep Rope Pushdown-
74 x 6, 68 x 8, 64 x 6

KB Swings-
20kg x 10 EMOM for 10 mins

Who knows why I decided to do swings at the end of my upper body workout without a warm up  :pissed:. Wasn't my smartest idea and I twinged my right hammy as a result. Doesn't feel too bad but I'll be nursing it over the next few days. 
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Coges

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Re: Two Hands Two Feet
« Reply #868 on: April 22, 2016, 12:16:41 am »
+1
"It's very easy for the limitless pursuit of strength to limit the progress of speed. Weightlifting is an adjunct to speed training, not an end in itself" Charlie Francis.

Just going to leave this here as a reminder to myself. Need to remember why I'm training in the first place.
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Coges

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Re: Two Hands Two Feet
« Reply #869 on: April 25, 2016, 08:51:51 pm »
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25/04/2016- 2pm
BW- 91.7

No warm up

Chins-
bw x 5, 3
+7.5 x 5, bw x 6, 5

OHP-
bar x 10, 40 x 3
52.5 x 5, 47.5 x 6, 42.5 x 8

Single arm lateral raise-
10 x 10, 10

Ab Circuit- 5 mins

Trained at home with the kids running around my feet. Chins feeling ok but I was doing them on the barbell set at the highest notch on my rack which involves my knees touching the ground just prior to full hang. My easier to do them on a higher bar but whatever.

Did a heap of SMR in the evening. Still don't know why I don't do that more often.

Have been reading a heap of older Charlie Francis material. Super interesting. Also rereading VJB2. I really need to pay more attention to things the first time around. Picking up a lot I never got or forgot from the first time I read it.
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