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Author Topic: Two Hands Two Feet  (Read 509497 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1560 on: January 07, 2018, 03:30:12 pm »
+1
08/01/18
Strength session 80%

Warm up- lots of banded shoulder work, banded ankle dorsiflexion, HF stretches

Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5- Knee sleeves in use today. Felt a huge difference. Also back tightness coming back which I seem to forget every now and then. 2nd set felt super easy. 

Bench-
bar x 10, 40 x 3, 60 x 1, 67.5 x 5, 5, 5

Pull Ups- did 3 reps between all sets of squats and bench today. 
11 x 3

Dips-
bw x 8, 6

Cable Rows-
68 x 10, 10

Done. Ran out of time for core and stretching. Will stretch later and will try to get some core work in as well.
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Coges

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Re: Two Hands Two Feet
« Reply #1561 on: January 09, 2018, 06:13:50 am »
+1
I'm calling an audible on my program. Moving to two days of lifting per week with all the other shit I'm trying to do. Sleep, work, kids, food, etc is all over the place being school holidays so I think I need the extra recovery. I feel like I'm not too far off but squatting 3x per week along with running and riding is taking it's toll.

Weights and bike Monday and Thursday, Running and swimming Tuesday and Friday. May throw in some extra sessions if I feel up to it but will definitely add in yoga on Wed and Sun and maybe a strength endurance circuit too.

09/01/18
Cardio

Run
5.7k in 33m @ 5:54/km

Swim
500m (2 x 50m and the rest 25's)
1 x 25m sprint at the end in a tick under 14s

Swimming if pretty fucking cool. I'm not bad but have so much technique to work on. If you get the arms right it feels like you're flying. Definitely want to do more of this.
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Coges

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Re: Two Hands Two Feet
« Reply #1562 on: January 12, 2018, 03:15:32 am »
0
11/01/18
Strength session 80%

Warm up- none. 36 degrees did that for me.

Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5- Knee sleeves and oly shoes. Squats were super easy and fast. . 

Bench-
bar x 10, 40 x 3, 60 x 1, 67.5 x 5, 5, 5

Deadlift
60 x 10, 90 x 3, 115 x 5, 5- Deads were easy but hard at the same time. Easy on the legs and back and hard on the grip.
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Coges

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Re: Two Hands Two Feet
« Reply #1563 on: January 12, 2018, 03:23:56 am »
0
Quote from: Coges on January 09, 2018, 06:13:50 am
I'm calling an audible on my program. Moving to two days of lifting per week with all the other shit I'm trying to do. Sleep, work, kids, food, etc is all over the place being school holidays so I think I need the extra recovery. I feel like I'm not too far off but squatting 3x per weeki along with running and riding is taking it's toll.

I may have gone a bit early with this one. Did a mirror check for the first time in a while and I'm definitely far bigger in the upper body in spite of all the "cardio" I've been doing. This is the first time in forever (Cue Anna and Elsa) that this is happening so I want to ride it. I'm going to double down on my recovery and sleep efforts and may try and take in some extra food to help. Have only lifted twice this week and will run and ride tomorrow and then back to weights 3x next week.
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Coges

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Re: Two Hands Two Feet
« Reply #1564 on: January 13, 2018, 05:25:31 am »
0
13/01/18
Cardio

8.05k run in 46.29 @ 5:44/km pace

First k was dry, the next 6 were in the pooring rain and the last one was dry. Was an experience that's for sure. Little bit of left calf and right ankle soreness but otherwise a good run. 
« Last Edit: January 14, 2018, 03:03:35 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1565 on: January 14, 2018, 02:59:21 pm »
0
15/01/18
AM Strength session 90%

Warm up- banded ankle dorsiflexion, hip flexor stretches, band pull aparts, lat and pec stretches

Squat-
bar x 10, 60 x 5, 80 x 3, 95 x 3, 3, 10- Knee sleeves and oly shoes. Squats were fast today. Program called for 3x3 but I had a lot more on the last set. 10 felt ok and may have gotten another 4-5 if I had really pushed it.

Bench-
bar x 10, 40 x 3, 60 x 1, 75 x 3, 3, 3- Good progress here. Still not my best lift ever but form is getting better which I feel is my main demon.

Chins-
bw x 5, +5kg x 3, 3, 3

Stretches- HF & Pancake

*Edit- Nice to see that my patience is paying off. I've been questioning what I am doing and the pace at which I'm going but to be able to run 8k and two days later squat 95 for 10 is really pleasing. I am very interested to see where this approach gets me in the next 6-12 months provided I can be patient enough.

PM- Bike

Hopped on the trainer for what I wanted to be a light 40 min sesh. Got 20 in and was getting some serious pain above the left patella. Bike fit is too small. Need to raise the seat some more and get a higher stem put in. That should do me for now.
« Last Edit: January 15, 2018, 05:13:24 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1566 on: January 15, 2018, 08:34:25 pm »
0
16/01/18
Cardio

AM
Swim-
462m (33m pool) in 15m total including rest breaks. Trying to work on technique and get comfortable with breathing. Getting a massive lat and tricep pump from swimming though. It's sick.

PM
1k warm up- Max effort sprints- 2 x 400m with 4 min rest, 2 x 300 with 4 min rest- 400m cool down
Man I haven't sprinted in ages. Was meant to do 600m efforts x 6 but just didn't have that much in me. It's ok though. Will build to that over the next few weeks.
« Last Edit: January 16, 2018, 03:37:57 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1567 on: January 19, 2018, 05:02:30 pm »
+1
17/01/08
REST
Calves haven't recovered from the track on Tuesday. Incredibly sore. I don't think anything is strained but just serious doms that I'm not used to there. I remember I did this before by doing sprints on the treadmill at the gym in minimalist shoes and couldn't walk for a week. Mental note to use my normal running shoes till I'm a bit more accustomed.

18/01/18
PM Strength Session 90%

It's hot AF here again. Didn't make it to the gym in the AM so I'm thankful for the home gym

Limited Warm Up

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 5, 3, 3- forgot number of reps I was supposed to do on first set so just did 5

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3- felt strongish

Pull Ups-
bw x 5, 5, 5

Done.

19/01/18
Went to the Aus open tennis in 43 degree heat. Luckily we had marque passes but still it was incredibly hot. Walked a ton too which idk if good or bad in that heat. The tennis we watched was near on the most boring sport I've ever seen. No intensity or emotion but I imagine they were just trying to make it through in the heat which was reported as 69 degrees on court. That's 156 fahrenheit for our American friends. 
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adarqui

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Re: Two Hands Two Feet
« Reply #1568 on: January 19, 2018, 05:05:04 pm »
+1
Quote from: Coges on January 19, 2018, 05:02:30 pm
17/01/08
REST
Calves haven't recovered from the track on Tuesday. Incredibly sore. I don't think anything is strained but just serious doms that I'm not used to there. I remember I did this before by doing sprints on the treadmill at the gym in minimalist shoes and couldn't walk for a week. Mental note to use my normal running shoes till I'm a bit more accustomed.

damn! ya i know that feeling .. it absolutely sucks.

too much too soon and potentially too intense shoes like you said. always ease into that stuff better, can really crush you if you don't.

Quote
18/01/18
PM Strength Session 90%

It's hot AF here again. Didn't make it to the gym in the AM so I'm thankful for the home gym

Limited Warm Up

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 5, 3, 3- forgot number of reps I was supposed to do on first set so just did 5

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3- felt strongish

Pull Ups-
bw x 5, 5, 5

Done.

19/01/18
Went to the Aus open tennis in 43 degree heat. Luckily we had marque passes but still it was incredibly hot. Walked a ton too which idk if good or bad in that heat. The tennis we watched was near on the most boring sport I've ever seen. No intensity or emotion but I imagine they were just trying to make it through in the heat which was reported as 69 degrees on court. That's 156 fahrenheit for our American friends.

whoa

ya i watched a few matches and players were really hurting .. monfils had to go back to the training room, looked like he was about to pass out.

that's crazy hot. nuts.
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Coges

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Re: Two Hands Two Feet
« Reply #1569 on: January 19, 2018, 09:44:43 pm »
0
Quote from: adarqui on January 19, 2018, 05:05:04 pm
Quote from: Coges on January 19, 2018, 05:02:30 pm
17/01/08
REST
Calves haven't recovered from the track on Tuesday. Incredibly sore. I don't think anything is strained but just serious doms that I'm not used to there. I remember I did this before by doing sprints on the treadmill at the gym in minimalist shoes and couldn't walk for a week. Mental note to use my normal running shoes till I'm a bit more accustomed.

damn! ya i know that feeling .. it absolutely sucks.

too much too soon and potentially too intense shoes like you said. always ease into that stuff better, can really crush you if you don't.

Quote
18/01/18
PM Strength Session 90%

It's hot AF here again. Didn't make it to the gym in the AM so I'm thankful for the home gym

Limited Warm Up

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 5, 3, 3- forgot number of reps I was supposed to do on first set so just did 5

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3- felt strongish

Pull Ups-
bw x 5, 5, 5

Done.

19/01/18
Went to the Aus open tennis in 43 degree heat. Luckily we had marque passes but still it was incredibly hot. Walked a ton too which idk if good or bad in that heat. The tennis we watched was near on the most boring sport I've ever seen. No intensity or emotion but I imagine they were just trying to make it through in the heat which was reported as 69 degrees on court. That's 156 fahrenheit for our American friends.

whoa

ya i watched a few matches and players were really hurting .. monfils had to go back to the training room, looked like he was about to pass out.

that's crazy hot. nuts.

Yeah you could see their souls being destroyed out there. Makes me appreciate what they do that much more seeing the perseverance to push through in those conditions.
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Coges

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Re: Two Hands Two Feet
« Reply #1570 on: January 20, 2018, 03:31:15 am »
0
20/01/18
PM Strength Session 90%

Warm up was getting loose, some HF stretches and some bottom squat position work

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 3, 3, 3

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3

Deadlift (double overhand)-
60 x 5, 80 x 3, 100 x 1, 130 x 3, 3- Don't really know how I got to 130 as 90% yet as I was meant to be taking it a little easier but I'm here now so I'll deal with it.

Light stretches to finish.

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Coges

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Re: Two Hands Two Feet
« Reply #1571 on: January 21, 2018, 06:08:46 pm »
0
21/01/18
Cardio

Managed to fit a quick swim in. 300m in 5 x 50m and 2 x 25m. Need to get more time in the pool and get the total distance up around the 1k mark.

Calves still haven't properly recovered. They're not strained but still sore. I'm also waking up with really sore ankles and feet too. The heat isn't helping but it also might be time for me to look at Glucosamine or Chondroitin or something like that.
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Coges

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Re: Two Hands Two Feet
« Reply #1572 on: January 22, 2018, 06:19:02 am »
0
22/01/18
Strength Session 75%

Squat- bar x 10, 60 x 5, 80 x 5, 5, 5

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Pull Ups-
No go. Serious left forearm soreness just at the elbow.

Body not quite falling apart but not sure I'm on the right track. Left elbow and shoulders are bugging me. Calves and feet are a constant source of irritation. I definitely into pursuing triathlons and I'm due to get back to Hapkido this or next week. It really goes hand in hand as having a good level of cardio is important for martial arts. I am contemplating dropping barbell squats altogether and going with BSS and deadlifts only for a while. No doubt I've got some imbalances in the legs and this could help. Also, less overall stress on the legs for recovery purposes. Want to add more hamstring/glute focused work too as my quads always take over. Need to take into consideration doing strength work on the bike as well which is all quads for me as well. Maybe zercher or front squats too. Less overall stress on the body. Upper body I'm not sure. I think flat bench is making my shoulders worse. Incline bench or OHP plus dips might be the issue. Was reading a quote by Lance Armstrong's trainer (yes I'm not Lance and PEDs and all that) about their goals for him. I'm paraphrasing here but: Leg strength of a powerlifter, core strength of a gymnast and the upper body size of a 12 year old girl or something to that effect. It's an interesting way to think of an athlete. Almost like an Arnold type approach of being completely objective about your body. Anyway, that's a nice wall of text. Just getting some thoughts out. The point is just to keep training till I figure it out.
« Last Edit: January 22, 2018, 06:21:27 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1573 on: January 22, 2018, 06:25:23 pm »
0
23/01/18
Cardio day

bw- 92.2
Sleep- 7 hours (at least 6 of good quality)

Run to come later
Didn't get time to run. Easy 30 min bike trainer instead.
« Last Edit: January 23, 2018, 04:05:22 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1574 on: January 23, 2018, 09:47:13 pm »
+1
24/01/18
AM Cardio

bw- 92.4
sleep- slept through 4.30am alarm so got at least 7 hours

Lunch run- 4.94km in 31:32 @ 6.23 min/km

I'm back to LISS. Going to follow this base building concept for a while.

PM Strength 75%

Warm up- KB goblet squats and swings, banded shoulder work

Squat- bar x 10, 60 x 3, 85 x 5, 5, 5

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Bent Row- 40 x 15, 15

« Last Edit: January 24, 2018, 03:40:44 pm by Coges »
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