Author Topic: Two Hands Two Feet  (Read 86468 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1515 on: November 28, 2017, 06:23:21 pm »
+1
29/11/2017
Strength session- 80% week


Warm up- hanging, hip flexor stretches, banded shoulder & scap stuff, monster walks

Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5 (found my form during and depth the 2nd and 3rd sets- happy days)

Bench-
bar x 10, 40 x 5, 40 x 3, 67.5 x 5, 5, 5

Pull Ups-
bw x 5, 5, 3

Leg Raises- got 4 reps in and my lower back wasn't having it. Shelved for another day.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1516 on: November 28, 2017, 07:47:29 pm »
0
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).

ya man you seem pretty amp'd, this is exciting to see. :headbang:

Quote
Where do I find this Adarq strava group??? haha

https://www.strava.com/clubs/adarq

Three people so far, and pretty much only one person is doing any runs.. If you join, might be 50%.. :D :ninja: :trollface: :ibrunning:

peace!

Coges

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Re: Two Hands Two Feet
« Reply #1517 on: November 28, 2017, 09:07:12 pm »
+1
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).

ya man you seem pretty amp'd, this is exciting to see. :headbang:

Quote
Where do I find this Adarq strava group??? haha

https://www.strava.com/clubs/adarq

Three people so far, and pretty much only one person is doing any runs.. If you join, might be 50%.. :D :ninja: :trollface: :ibrunning:

peace!

Yeah I'm pretty pumped. Things seem to be lining up and I'm finally getting some momentum back.

Haha. Just joined and I'm already coming 2nd  :trolldance:

*Edit- still don't know how to multi quote haha
« Last Edit: November 28, 2017, 09:09:07 pm 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 #1518 on: December 04, 2017, 05:41:57 pm »
+1
05/12/2017
Strength session- 90% week
bw- 91ish

Warm up- hip flexor stretches, banded shoulder & scap stuff, monster walks

Squat-
bar x 10, 60 x 4, 80 3, 90 x 3, 3, 3

Box jumps between sets - 20" box with pretty much straight legs

Bench-
bar x 10, 40 x 5, 60 x 3, 75 x 3, 3, 3

Pull Ups-
bw x 5, 5, 5 (finally got 5 across all sets but it wasn't easy)

Incline DB Bench-
15s x 12, 12

Cable Row-
45 x 12, 12

Plank & shank-
40s x 2 (each- no rest between sets)

Done.

Work hours and a weekend full of birthdays put an end to last week. Can do better this week.

*edit- did the box jumps to get an idea of where I'm at vert wise. Not that I really care at the moment but I'm doing the switch mat next Thursday and don't want to embarrass myself. I used a 20" box and could get up with pretty much straight legs. That's the first lot of SVJs I've done in quite a while. Not expecting mass improvement but with some more jumping between now and then I could wish for 3-4 more inches.
« Last Edit: December 04, 2017, 08:23:48 pm 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 #1519 on: December 09, 2017, 12:58:17 am »
0
09/12/2017
Strength session- 90% week
bw- ?

Warm up- hip flexor stretches, banded shoulder & scap stuff, bw squat, hanging

Squat-
bar x 10, 60 x 4, 80 x 3, 90 x 3, 3, 3

Bench-
bar x 10, 40 x 5, 60 x 3, 75 x 3, 3, 3

Deadlift-
60 x 5, 80 x 3, 100 x 5, 5 - first time deadlifting since before hand injury. First set at 100 was easy. 2nd set not so much.

6 mins for 50 reps each of 20kg KB swings & 9kg med ball slam- was hard but I felt like I could have gone longer as I just got into the flow during the last set of slams.

Again work and lack of sleep got the better of me. Not beating myself up about it but know I can do better. There's nothing worse than killing your alarm at 4.30, having that internal debate for the next 20 minutes before you finally get back to sleep only to be woken by the dog at 5.20 anyway and not getting back to sleep at all. This is literally every time I don't get up to go to the gym. It's a lesson that I'm taking a while to learn haha
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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8 Week Tri Training Phase - Day 1
« Reply #1520 on: December 10, 2017, 05:35:11 pm »
+1
10/12/2017
bw- 91ish

Had nothing planned for today but had some spare time so decided to get something in.

KB swings- 16kgs x 100
Bottoms up KB press- 3 x 10 @ 6kgs
KB Swings- 16kgs x 100

Bike Trainer- 30 mins at easy/moderate pace

Bike was interesting. Quads hated me for the first 5 mins and it was pretty easy after that. Did a sprint for the last 20 seconds which was great and awful at the same time.

Goals-
Have a mini tri locked in for Feb 4 (exactly 8 weeks). Only 250m swim, 10k ride and 3k run so the distances aren't great. I want to smash it though and not just finish to say I did one. Training is largely going to remain the same with the exception of adding in some swimming and biking on top of the already planned running.

By the numbers-
bw- 86 (4kgs in 8 weeks seems reasonable)
Everything else will be business as usual
 
« Last Edit: December 10, 2017, 06:18:02 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: 8 Week Tri Training Phase - Day 1
« Reply #1521 on: December 10, 2017, 11:46:12 pm »
+1
10/12/2017
bw- 91ish

Had nothing planned for today but had some spare time so decided to get something in.

KB swings- 16kgs x 100
Bottoms up KB press- 3 x 10 @ 6kgs
KB Swings- 16kgs x 100

Bike Trainer- 30 mins at easy/moderate pace

Bike was interesting. Quads hated me for the first 5 mins and it was pretty easy after that. Did a sprint for the last 20 seconds which was great and awful at the same time.

Goals-
Have a mini tri locked in for Feb 4 (exactly 8 weeks). Only 250m swim, 10k ride and 3k run so the distances aren't great. I want to smash it though and not just finish to say I did one. Training is largely going to remain the same with the exception of adding in some swimming and biking on top of the already planned running.

By the numbers-
bw- 86 (4kgs in 8 weeks seems reasonable)
Everything else will be business as usual

whooa nice @ mini tri!!

get it!

btw some woman i saw comment on my ironman friends FB, i looked up her ironman stats, something like a full in 9h4m .. all I know is that is insanely good. Full ironman people are nuts. :ninja:

https://en.wikipedia.org/wiki/Ironman_Triathlon

Damn this Chrissie Wellington woman dominates the WR's for female ironman.

Can't believe the marathon times for both the men and women, in that event. mind blowing.

Coges

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Re: 8 Week Tri Training Phase - Day 1
« Reply #1522 on: December 11, 2017, 05:39:54 am »
+1
10/12/2017
bw- 91ish

Had nothing planned for today but had some spare time so decided to get something in.

KB swings- 16kgs x 100
Bottoms up KB press- 3 x 10 @ 6kgs
KB Swings- 16kgs x 100

Bike Trainer- 30 mins at easy/moderate pace

Bike was interesting. Quads hated me for the first 5 mins and it was pretty easy after that. Did a sprint for the last 20 seconds which was great and awful at the same time.

Goals-
Have a mini tri locked in for Feb 4 (exactly 8 weeks). Only 250m swim, 10k ride and 3k run so the distances aren't great. I want to smash it though and not just finish to say I did one. Training is largely going to remain the same with the exception of adding in some swimming and biking on top of the already planned running.

By the numbers-
bw- 86 (4kgs in 8 weeks seems reasonable)
Everything else will be business as usual

whooa nice @ mini tri!!

get it!

btw some woman i saw comment on my ironman friends FB, i looked up her ironman stats, something like a full in 9h4m .. all I know is that is insanely good. Full ironman people are nuts. :ninja:

https://en.wikipedia.org/wiki/Ironman_Triathlon

Damn this Chrissie Wellington woman dominates the WR's for female ironman.

Can't believe the marathon times for both the men and women, in that event. mind blowing.

Yeah a 2:44 marathon after all that is insane!

The plan is mini then sprint (750/40/5) and maybe looking at a half iron at the end of the year if I have the balls haha
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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8 Week Tri Training Phase - Day 2
« Reply #1523 on: December 11, 2017, 05:45:12 am »
0
11/12/2017
Strength session- 75% week


Warm up- nil

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5 (bar a bit lower, feet a bit further apart = easy squatting)

Bench-
bar x 10, 40 x 5, 40 x 3, 62.5 x 5, 5, 5

Pull Ups-
bw x 5, 5, 5 (slightly wider grip was actually much easier on these. weird)

Done. No warm up. No cool down but I'll survive. Stretching to come later.
« Last Edit: December 11, 2017, 05:24:16 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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8 Week Tri Training Phase - Day 3
« Reply #1524 on: December 11, 2017, 05:30:24 pm »
+1
12/12/17
30 minute base building run


4k @ 7:10 pace

Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.

- You didn't just lose it. Remember how you got it.

- The athletes who are in the most danger are the ones who just hit a PR.

- Do you want to win the training day or succeed at your event.

Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: 8 Week Tri Training Phase - Day 3
« Reply #1525 on: December 11, 2017, 09:58:09 pm »
+2
12/12/17
30 minute base building run


4k @ 7:10 pace

Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.

- You didn't just lose it. Remember how you got it.

- The athletes who are in the most danger are the ones who just hit a PR.

- Do you want to win the training day or succeed at your event.

Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.

yup, all great points, especially that 2nd one. Life-after-PR can be a wreck.

As for #3, training PR's can still be a good thing to go after if you're feeling it. I think the importance of events is often overrated, especially early on. ie me with my races. I'd rather PR in training than wait for it and maybe or maybe not PR in a race. Eventually i'd rather PR/peak for races, but right now I don't care - if I see an opportunity to push my limits I should take it. That discipline of holding back and saving it for the event/competition is when it really matters - which could be for you in your first mini-try of course. But there's also a caveat to that, winning the training day "early on" when you're just starting some new training, isn't a great idea either.. slowly easing into it is important.

Coges

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Re: 8 Week Tri Training Phase - Day 3
« Reply #1526 on: December 12, 2017, 01:31:11 am »
+1
12/12/17
30 minute base building run


4k @ 7:10 pace

Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.

- You didn't just lose it. Remember how you got it.

- The athletes who are in the most danger are the ones who just hit a PR.

- Do you want to win the training day or succeed at your event.

Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.

yup, all great points, especially that 2nd one. Life-after-PR can be a wreck.

As for #3, training PR's can still be a good thing to go after if you're feeling it. I think the importance of events is often overrated, especially early on. ie me with my races. I'd rather PR in training than wait for it and maybe or maybe not PR in a race. Eventually i'd rather PR/peak for races, but right now I don't care - if I see an opportunity to push my limits I should take it. That discipline of holding back and saving it for the event/competition is when it really matters - which could be for you in your first mini-try of course. But there's also a caveat to that, winning the training day "early on" when you're just starting some new training, isn't a great idea either.. slowly easing into it is important.

Good point!  The context around #3 was moreso on guys trying to PR every training day and wrecking themselves. It was all about the easy days not being easy enough and the hard days not being hard enough. It gets muddy in the middle there.

Agree with you that PRs in training provide a great level of motivation to continue training though,
"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 #1527 on: December 12, 2017, 02:58:29 pm »
+1
13/12/2017
Strength session- 75% week


Warm Up- lots of time in bottom of squat while I woke up, lots of hip flexor stretching, pigeon stretch

Squat- bar x 10, 60 x 5, 75 x 5, 5, 5

Bench- bar x 10, 40 x 3, 62.5 x 5, 5, 5

Wide grip pull ups- bw x 5, 5, 5

Plank & Shank- 1min each x 2 (no rest between sets)

Bloody stupid moment at the the gym this morning. Filled my water bottle up with ice cold water and lightly tossed it into my bag when I was benching. It hit the metal platform and cracked. Water fucking everywhere. Managed to clean it up with my gym towel but had to cradle my gym bag for the rest of the session to prevent water from leaking everywhere.

Also, speaking of stupid shit, I do forget how much fun it is to train in a commercial gym and people watch. When I was squatting there is a rugby player doing the most legit ATG squats I have ever seen with 100+ on his back. Then there are two other guys doing the worst impersonation of a quarter squat I have ever seen and continually adding weight. I don't know how you can live with yourself. I completely don't mind that there's a bit of talent around in the mornings though. Enough to get me up and about for my training.     
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Mutumbo000

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Re: Two Hands Two Feet
« Reply #1528 on: December 12, 2017, 03:09:11 pm »
+2
I find the same thing with gyms it gives me motivation because usually there's always at least one person (depending on how busy the gym is) who lifts more than me.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Coges

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Re: Two Hands Two Feet
« Reply #1529 on: December 12, 2017, 05:30:37 pm »
+1
I find the same thing with gyms it gives me motivation because usually there's always at least one person (depending on how busy the gym is) who lifts more than me.

Definitely. There's a few guys who are beasts but I'm finding a lot of gym bros at the moment who cycle between 8 different pieces of equipment and do quarter squats and round backed deads. Would be a different story if I trained at night tho. Still, as long as I have my own music it's more motivating that training at home.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky