Author Topic: Two Hands Two Feet  (Read 502969 times)

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adarqui

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Re: 8 Week Tri Training Phase - Day 1
« Reply #1515 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 #1516 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 #1517 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 #1518 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 #1519 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 #1520 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 #1521 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

Mikey

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Re: Two Hands Two Feet
« Reply #1522 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 #1523 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

Mikey

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Re: Two Hands Two Feet
« Reply #1524 on: December 13, 2017, 06:29:51 am »
+3
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.

What trips me out at my gym is there is one guy who is actually pretty buff. 6'2 100kg sitting around 10% bodyfat he looks vascular etc. However, his training regime is such a joke sometimes I wonder whether he just comes into the gym trolling in his 'workouts' and than comes back and does his real workouts later. Literally every time he comes to the gym he'll stand outside the gym before he walks in smoking. He never brings a bottle of water so he'll be back and forth to the water fountain 20x in an hour. His 'workout' consists of using heavy weights with 10% ROM no matter what exercise it is. E.g. he'll walk straight over to the bench and won't even warm up and just loads 3 plates on to it. Like I said he's in good shape so the first time I saw him I was like 'damn he's benching 3 plates without even having a warm up'. But than I actually saw him lift and he literally just benched 4 sets of 10 with 4 inches of ROM max. He does exactly the same on the squat but loads up with 5 plates  :uhhhfacepalm: Halfway through his workouts he'll go out for another smoke and than come back strutting around in his Warrick Capper shorts and 'Golds Gym' singlet like he owns the gym does a few bicep curls and walks off.
"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...

LBSS

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Re: Two Hands Two Feet
« Reply #1525 on: December 13, 2017, 12:02:51 pm »
+3
if that dude is legit built and lean, then haters gonna hate, lol  :P

it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: Two Hands Two Feet
« Reply #1526 on: December 13, 2017, 01:35:13 pm »
+1
if that dude is legit built and lean, then haters gonna hate, lol  :P

yup.. :D

Quote
it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

yup x 2 :D

there's some beauty in being 'dumb' and simply training hard/heavy.. IMHO, it's a decent recipe for success. Another reason I wouldn't knock partial ROM routines, especially if it looks like it's working for someone. There's even more beauty in being intelligent and training hard/heavy using ROM's that give you the most results. :ninja:

People hated my half squats with a passion.. my 225 x 45 off pins @ ~150 lb has tons of dislikes, r u kidding me? LMFAO. That's impressive AF and that's a fact. But the ROM really annoys people. I think if you find yourself genuinely annoyed with someone elses ROM, you need to "realize it" and then try to snap yourself out of letting it get to you. I mean my brain does stuff like that all the time and I tell it to STFU.

5 plates without a warmup sounds like a bad idea, but maybe he watched my "resting max" training videos? I'd never do that stuff again, that's for sure.. it was a combined success/failure experiment, just too mentally taxing to go from 0 to max (5RM) on squat.

The walking into the gym smoking thing is pretty funny tho.. tons of water fountain breaks sounds like a good thing, guy is recovering and getting in some h2o. :ninja:

Gyms are great.. Haven't been to one in a long time but, really feels like you are out on a safari watching animals do weird shit. :D

Anyway, giving no fucks is great. Props to any1 who gives no fucks.

Coges

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Re: Two Hands Two Feet
« Reply #1527 on: December 13, 2017, 08:38:27 pm »
+1
Ate a ton of food last night. Felt lethargic and a bit low on energy and I've been on lower cals this week (between 2,000-2,500 depending on the day). Figured a day of higher wouldn't hurt. Woke up this morning at 90.3kgs so should end the week sub 90.

14/10/17
30 minute cardio


28mins swimming- 500m total at conservative pace with plenty of rest. Two 25m sprints to finish which were dead on 15s each.
Made use of the steam room and alternated between cold showers and sitting in the steam room for about 15 mins. Steam room felt so fricken good when you can actually just sit there and let the heat soak into the muscles. Unbelievable.

30 min bike to come later today. 20 min bike instead. Got up a good cadence but stopped at 20m. I know it's all been light cardio but I'm still wary of overdoing myself
« Last Edit: December 14, 2017, 02:54:08 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Mikey

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Re: Two Hands Two Feet
« Reply #1528 on: December 14, 2017, 06:55:09 am »
0
if that dude is legit built and lean, then haters gonna hate, lol  :P

yup.. :D

Quote
it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

yup x 2 :D

there's some beauty in being 'dumb' and simply training hard/heavy.. IMHO, it's a decent recipe for success. Another reason I wouldn't knock partial ROM routines, especially if it looks like it's working for someone. There's even more beauty in being intelligent and training hard/heavy using ROM's that give you the most results. :ninja:

People hated my half squats with a passion.. my 225 x 45 off pins @ ~150 lb has tons of dislikes, r u kidding me? LMFAO. That's impressive AF and that's a fact. But the ROM really annoys people. I think if you find yourself genuinely annoyed with someone elses ROM, you need to "realize it" and then try to snap yourself out of letting it get to you. I mean my brain does stuff like that all the time and I tell it to STFU.

5 plates without a warmup sounds like a bad idea, but maybe he watched my "resting max" training videos? I'd never do that stuff again, that's for sure.. it was a combined success/failure experiment, just too mentally taxing to go from 0 to max (5RM) on squat.

The walking into the gym smoking thing is pretty funny tho.. tons of water fountain breaks sounds like a good thing, guy is recovering and getting in some h2o. :ninja:

Gyms are great.. Haven't been to one in a long time but, really feels like you are out on a safari watching animals do weird shit. :D

Anyway, giving no fucks is great. Props to any1 who gives no fucks.

I don't watch much bodybuilder videos because bodybuilding isn't my thing. Personally I believe if you ever want to be a successful bodybuilder you've got to juice. I see natural bodybuilders that are meticulous with their training/diets and honestly with a shirt on they barely look like they lift because they don't have size. Without getting side tracked when I do watch bodybuilders train all the top ones are using heavy weight. Look at a Branch Warren video. His form is far from textbook but probably just the sheer power that you need to produce to move those weights is what produces the muscles (aside from the pharmaceuticals and CNS).

As for the water nothing wrong with drinking it but surely he'd think maybe it's easier just buying a 2 Litre bottle of water for $1 and using that as a drink bottle instead of always coming to the gym with nothing. Not a hater just an observer  :P
"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 14, 2017, 02:57:36 pm »
0
if that dude is legit built and lean, then haters gonna hate, lol  :P

yup.. :D

Quote
it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

yup x 2 :D

there's some beauty in being 'dumb' and simply training hard/heavy.. IMHO, it's a decent recipe for success. Another reason I wouldn't knock partial ROM routines, especially if it looks like it's working for someone. There's even more beauty in being intelligent and training hard/heavy using ROM's that give you the most results. :ninja:

People hated my half squats with a passion.. my 225 x 45 off pins @ ~150 lb has tons of dislikes, r u kidding me? LMFAO. That's impressive AF and that's a fact. But the ROM really annoys people. I think if you find yourself genuinely annoyed with someone elses ROM, you need to "realize it" and then try to snap yourself out of letting it get to you. I mean my brain does stuff like that all the time and I tell it to STFU.

5 plates without a warmup sounds like a bad idea, but maybe he watched my "resting max" training videos? I'd never do that stuff again, that's for sure.. it was a combined success/failure experiment, just too mentally taxing to go from 0 to max (5RM) on squat.

The walking into the gym smoking thing is pretty funny tho.. tons of water fountain breaks sounds like a good thing, guy is recovering and getting in some h2o. :ninja:

Gyms are great.. Haven't been to one in a long time but, really feels like you are out on a safari watching animals do weird shit. :D

Anyway, giving no fucks is great. Props to any1 who gives no fucks.

I don't watch much bodybuilder videos because bodybuilding isn't my thing. Personally I believe if you ever want to be a successful bodybuilder you've got to juice. I see natural bodybuilders that are meticulous with their training/diets and honestly with a shirt on they barely look like they lift because they don't have size. Without getting side tracked when I do watch bodybuilders train all the top ones are using heavy weight. Look at a Branch Warren video. His form is far from textbook but probably just the sheer power that you need to produce to move those weights is what produces the muscles (aside from the pharmaceuticals and CNS).

As for the water nothing wrong with drinking it but surely he'd think maybe it's easier just buying a 2 Litre bottle of water for $1 and using that as a drink bottle instead of always coming to the gym with nothing. Not a hater just an observer  :P

I love watching people train whether they're bodybuilders or not. Don't watch any bodybuilder vids though as it's not my thing either. Like Adarq said though it's a pure safari experience which is the best part. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky