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Coges

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Re: Two Hands Two Feet
« Reply #1020 on: July 25, 2016, 08:34:47 pm »
0
Monday 25/07/2016 - 6pm

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
120 x 4, 105 x 7, 7

Slant bench leg raise-
bw x 6 straight
bw x 3 each side

Ring chins-
bw x 5, 5

OHP-
40 x 15, 10

Another struggle for time workout. Normally workout in garage with door open so kids can come and go whilst I'm doing it. Was hailing outside so had to lock it up and kids were all over the shop. Hence the skipped hip thrusts and 2 sets of the remaining exercises.

Squat notes- 120 x 4 wasn't too bad. Depth was pretty much as per the previous video. First and second reps were high and third and fourth were below parallel. The 105 sets were hard but I made sure I hit depth on each one. As LBSS pointed out previously I'm not a powerlifter so depth really doesn't matter but I still want to maintain at least parallel. Funny how a change in attitude helps though. Not getting depth would have killed me 6-12 months ago. I would have stewed on it and worried about it. Now, I just accept it didn't quite get there and know I can fix it as I go.

One thing I notice with my squats is that I tend to do two things which I think are detrimental-
1. I rush the whole process including rest periods. Less mob work before squatting plus less time between sets works against me.
2. Not using the stretch reflex to my benefit. It's almost like I'm doing a bastardized version of paused squats. I'm using a controlled descent but then I turn around without the controlled violence required. I often fall into the trap of not putting 100% effort into the ascent which definitely works against me. I need to find that balance of nice controlled descent with that last minute drop. 
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Coges

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Re: Two Hands Two Feet
« Reply #1021 on: July 25, 2016, 08:43:49 pm »
+2
Tuesday 26/07/16

Woke up this morning at 92.7. Damage hasn't been as bad as I thought. Clean eating will easily get me to 90ish in about 2 weeks and then the hard work begins on getting to 87-88. Hit my cal and macro target yesterday and it was a decent amount of food so pretty happy to run with that for the moment.

Also, was watching some old NBA vids last night with Iverson and Ray Allen. Easy to forget just how good of an athlete Iverson was and how balanced he was as a runner and also what Ray used to do at the rim before he parked himself behind the 3pt line.

<a href="http://www.youtube.com/watch?v=13YeR5zIGbo" target="_blank">http://www.youtube.com/watch?v=13YeR5zIGbo</a>

<a href="http://www.youtube.com/watch?v=ISwSxZmWM24" target="_blank">http://www.youtube.com/watch?v=ISwSxZmWM24</a>

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Coges

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Re: Two Hands Two Feet
« Reply #1022 on: July 26, 2016, 07:37:52 pm »
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Woke up at 92kgs this morning. Looking leaner and feeling better but quads and calves seized up overnight. Have been getting some cramps during the night in legs which is not ideal. Am taking both Zinc and Mag at the moment too. May need to get a massage for some additional relief.

Also, thinking of playing ball in my knee sleeves. The way I figure they're 5mm and really no different to the sports sleeves sold for playing ball in anyway. The main benefit I see it that it'll keep my knees nice and warm which usually takes around 15-20 mins of play.
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Coges

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Re: Two Hands Two Feet
« Reply #1023 on: July 27, 2016, 08:46:04 pm »
0
Ball game last night. We ended up winning by 6 after a slow start and being down by 10 after the first 10 mins. It seems that it takes me about 10 mins to really warm up into the game even though I do a decent warm up before hand. I've also noticed over the last few weeks I almost need to have a "fuck you" mindset towards the other team to play at my best. I did nothing for the first 10 mins then got hacked a few times, got pissed off and way more focused and started playing really well. Had 10 points and if I had shot better from the free throw line would have had 18-20. FT shooting has been dismal the last 2 weeks. I'm normally 70-80% from the strike. Don't know what's been going on.

Had a great last 5 mins of the game though. Started with a great chase down block where I had to run past two of their guys (literally pushed them out  the way) to get to their guy on the fast break and send the ball onto the next court. The guy wasn't that tall and literally laid it out perfectly for me to block. I had another 3 blocks in the last couple of minutes to keep them at bay. Felt brilliant.

Jumping went ok once I was warm. Put down a decent one hander while warming up before the game. I'm starting to realise how important it is for me to get the bounding and jumping in during the week. RSLVJ is high 20s cold. Warmed up it could get to 30ish but I have no doubt if I get some consistency with that work in it will go well over that level. I had a fast break lay up where I could have easily attempted a dunk but didn't have the confidence in myself to do it so I'm super motivated to get this work in. 
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Coges

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Re: Two Hands Two Feet
« Reply #1024 on: July 28, 2016, 02:00:23 am »
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Quote note on dunking and reach.

I don't think I actually reach as high as I can when trying to dunk. Was stretching my lat last night and noticed that when I reach up (same way I reach to dunk) I still have at least 2" of unused reach left in my shoulder. I will need to try this out in practice but I feel like I've been missing out a bit. Not sure if this is actually possible when palming a ball though. Am going to investigate and will report back. 
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Coges

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Re: Two Hands Two Feet
« Reply #1025 on: July 28, 2016, 07:52:52 pm »
+3
28/07/2016 - 5pm

Jump Circuit-
1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method") - got as far as 3 step before I started trailing off
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps knee got me on this one

Lifting-
1) Squats: 5,3,1 @ 70, 85, 100%.
bar x 10, 60 x 5, 87.5 x 5, 107.5 x 3, 125 x 1- feeling pretty good here. See IG post below for vid.

2) Deadlift: 5,3,2,1,1,1 Workup
90 x 5, 120 x 3, 140 x 2, 150 x 1, 160 x F - had nothing. Used straps on 150 and 160F after slight bicep strain last week from mixed grip. Not comfortable using them but will persist. Lower back and core fatigued though. Maybe from ball last night.

3) Explosive Push Press
bar x 8, 40 x 5, 55 x 6, 6, 5- bloody kids running around while I was training distracted on last set. should have had 6 or even 7 reps there.

4) Slant Bench Abdominal Curl w/weight
15 x 10, 10 - weight on chest instead of held up made this harder.

5) Med Ball Toss


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Coges

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Re: Two Hands Two Feet
« Reply #1026 on: July 30, 2016, 07:58:41 pm »
+1
Bloody head cold has got me again. Cannot seem to shake it at the moment. Blocked head, slightly dizzy and shit sleep. Have given myself the weekend off to try and get over it again. Pissed I didn't get more sessions in this week but I'm not beating myself up about it.

Am also going to progress more slowly on squats from now on. Have been adding 5kg a week which is great. I want to be more conservative from here on in as I'm nearing all time PR which is all time stall territory. Am noticing a steady increase in general soreness (knees, hips, etc) so need to be careful of that. Will Also double down on the prehab work too.

In other news we're playing the equal bottom of the ladder team this week so I'm seeing some in game dunk opportunities.  Had one last week on a fast break but couldn't bring myself to attempt it for fear of stuffing it up and the game was too close at that stage.
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adarqui

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Re: Two Hands Two Feet
« Reply #1027 on: July 30, 2016, 08:44:09 pm »
0
Quote from: Coges on July 25, 2016, 08:43:49 pm
Tuesday 26/07/16

Woke up this morning at 92.7. Damage hasn't been as bad as I thought. Clean eating will easily get me to 90ish in about 2 weeks and then the hard work begins on getting to 87-88. Hit my cal and macro target yesterday and it was a decent amount of food so pretty happy to run with that for the moment.

Also, was watching some old NBA vids last night with Iverson and Ray Allen. Easy to forget just how good of an athlete Iverson was and how balanced he was as a runner and also what Ray used to do at the rim before he parked himself behind the 3pt line.

<a href="http://www.youtube.com/watch?v=13YeR5zIGbo" target="_blank">http://www.youtube.com/watch?v=13YeR5zIGbo</a>

<a href="http://www.youtube.com/watch?v=ISwSxZmWM24" target="_blank">http://www.youtube.com/watch?v=ISwSxZmWM24</a>

ya man AI was truly a one man show.. he was incredible to watch.

as far as I can remember, I don't recall anyone ever locking him down... nor a team ever shutting him down. He always found a way to score. He could light it up on the outside, but, he didn't live there.. he could get to the rim every which way. And man his defense was SOLID, so many steals. So fun to watch. I still remember watching him obsessively when he was in college (georgetown).
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Coges

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Re: Two Hands Two Feet
« Reply #1028 on: July 30, 2016, 09:40:10 pm »
+1
He is one of my all time favourites for sure. What struck me about watching him play was the way he moved and covered the court and then to be able to explode. I can't remember him ever getting credit as a great athlete though.

On a side note I picked up a pair of the Reebok Answer 1's for $5 from a foot locker that was closing down about 2 years ago. Played in them once and they felt heavy and clunky so shelved them. Played in them again last week as my hyperdunks well and truly have no cushioning left and they were solid. Have a feeling they will break in to be a great shoe.

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adarqui

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Re: Two Hands Two Feet
« Reply #1029 on: July 30, 2016, 09:55:32 pm »
+1
Quote from: Coges on July 30, 2016, 09:40:10 pm
He is one of my all time favourites for sure. What struck me about watching him play was the way he moved and covered the court and then to be able to explode. I can't remember him ever getting credit as a great athlete though.

On a side note I picked up a pair of the Reebok Answer 1's for $5 from a foot locker that was closing down about 2 years ago. Played in them once and they felt heavy and clunky so shelved them. Played in them again last week as my hyperdunks well and truly have no cushioning left and they were solid. Have a feeling they will break in to be a great shoe.



nice!

cool url, shows the shoe and him playing in it:

http://www.complex.com/sneakers/2012/05/a-complete-history-of-allen-iversons-signature-reeboks/reebok-question

I had the Reebok Question, and the Reebok Answer VII:



i remember loving the VII's.
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Coges

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Re: Two Hands Two Feet
« Reply #1030 on: July 30, 2016, 11:18:23 pm »
+1
Quote from: adarqui on July 30, 2016, 09:55:32 pm
Quote from: Coges on July 30, 2016, 09:40:10 pm
He is one of my all time favourites for sure. What struck me about watching him play was the way he moved and covered the court and then to be able to explode. I can't remember him ever getting credit as a great athlete though.

On a side note I picked up a pair of the Reebok Answer 1's for $5 from a foot locker that was closing down about 2 years ago. Played in them once and they felt heavy and clunky so shelved them. Played in them again last week as my hyperdunks well and truly have no cushioning left and they were solid. Have a feeling they will break in to be a great shoe.



nice!

cool url, shows the shoe and him playing in it:

http://www.complex.com/sneakers/2012/05/a-complete-history-of-allen-iversons-signature-reeboks/reebok-question

I had the Reebok Question, and the Reebok Answer VII:



i remember loving the VII's.

It's nice to look back. I also had the Answer VI's which were great till the zip broke and they wouldn't fit properly.
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Coges

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Re: Two Hands Two Feet
« Reply #1031 on: August 01, 2016, 03:21:42 am »
+3
01/08/16 - 5pm

Daily Mob Circuit

Jump Circuit-
1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method") - got as far as 2 steps but was hitting my head on the roof too consistently to continue. Raining like crazy here so couldn't do these outside. From head to roof is 21" but I was hitting this at decent speed and was subconsciously jumping less because of it.
10 x Pentultimate Jumps (single leg 1 step)
10 x SL

Jumping note- DL jumps with less knee bend work much better for me. Like 6-8" I think. Seems so little but that's what i got the best pop from.

Lifting- 6pm

Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
122.5 x 4 (rep PR), 107.5 x 7, 7 (rep PR)

Hip Thrust
80 x 10, 10 (rep PR)

Slant bench decline leg raise-
bw x 8 straight
bw x 8 each side diagonally- Fuarkkk these were hard. Pretty obvious where my weaknesses are

Ring chins-
bw x 5, 5, 5, 5, 5, 5, 5 (35 reps)

OHP-
bar x 10, 30 x 5
40 x 10, 10, 10, 8

Pretty damn good session overall. Kid free training zone which meant loud music and way more concentration. Kind of got in the zone there for a while too. Amazing the effect of music on training. Chilli peppers aeroplane may be my new favourite training song. Something about Dave Navarro's guitar solo's that gets me. 

Didn't get track in this morning. Should be able to hit it tomorrow during the day.

Top set of 122.5 x 4 and second set of 107.5 x 7.
<a href="http://www.youtube.com/watch?v=4kQFxC7AYag" target="_blank">http://www.youtube.com/watch?v=4kQFxC7AYag</a>
« Last Edit: August 01, 2016, 08:24:14 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1032 on: August 02, 2016, 12:11:26 am »
0
02/08/2016 - 1pm

Track Day 1
3xstrides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds (2x10)
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint (2 reps only on 2nd set- fatigue and soreness in hip flexor/TFL area)

Went to the track and it was bloody being used by school kids. There's a nice soccer field next to it though which has great drainage. It's been raining for weeks here and the field was great to run on. Minimal slip.

Did the session without too much rest. Just sprint, walk back to start line and go again. The most rest I had was between sets of 100s where I took 2 maybe 3 minutes. Ideally I'll take more but I'm kinda unfit anyway and need to lose a few kg so two birds.

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Coges

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Re: Two Hands Two Feet
« Reply #1033 on: August 03, 2016, 08:31:12 pm »
+1
Ball game last night. We ended up winning by 12 and I had 20. Had some serious hamstring and glute soreness going in. Did a decent warm up and no massive jump attempts in first 10 minutes or so. Was an interesting game but they didn't have a player over 6ft which made my job a lot easier. They also played intense man to man defence which is not the norm. I had the first 3 buckets of the game taking a guy to the hoop for an easy layup. They made a switch and the guy tried to play me like we were in the NBA. I had to keep telling him to calm down. There was a decent amount of hacking going on but at least the refs called it. I had one dunk attempt. 5 seconds to go and I have the ball at the top of the key. Stutter step and go straight past my guy. He grabs but I use my strength to push past and go past two of his teammates as well. Figured I'd give it a go and went up for the dunk. Got my arm grabbed, the whistle goes and the ball rattles in but I only get a finger tip to the ring. Ref calls me for a fend off.  :pissed: Wasn't a dunk anyway but a good sign that I got to the rim like that with a guy hanging from me at the end of the game.

Woke up this morning sore as fuck. This cold has moved into my chest which is just fucking great. Pretty much my entire body is sore. Due to lift and jump today. Am going to give myself today and tomorrow off. Will lift and jump Saturday and restart again on Monday. I'm super conscious of this cold as this is the exact time last year that I had shingles. Going to make sure I get plenty of rest and food over the next week or so.
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Coges

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Re: Two Hands Two Feet
« Reply #1034 on: August 04, 2016, 11:16:28 pm »
0
And I've got a chest and sinus infection. No wonder I feel like shit. Have absolutely nothing planned for the weekend. Will relax and recuperate and see how I go next week. Not going to jump straight back in but may lift once next week and do some jumps and that should be about it.
« Last Edit: August 05, 2016, 02:25:03 am by Coges »
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