Author Topic: Two Hands Two Feet  (Read 119230 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1830 on: March 21, 2019, 10:06:55 pm »
+1
21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.

Famous last words. Got busy and did nothing. Oh well.
"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 #1831 on: March 24, 2019, 06:15:00 pm »
0
Ended the week without further training. Trained Hapkido Saturday with a monster 2 hour session. It was full on and I was completely fatigued afterwards. Legit dead.

Played ball yesterday. Semi final. Played like shit. Had an ok game defensively and on the boards. Just wasn't aggressive enough offensively and we suffered for it. We lost by 4. We were down by 5-6 most of the match. Got back in front with a few minutes left but let them get a couple of easy buckets and put up some rubbish shots ourselves. We have the second chance so another game Friday to qualify for the grand final on Sunday.

25/03/19

Woke up this morning with my right knee/calf feeling terrible. Still trained though as there was nothing too strenuous on those areas.

Reverse Sled/tank drag- 60m x 4
Poliquin step up- sets of 20- 20, 40, 50, 60

Feet elevated Ring rows- 8, 6, 8
Full ROM Dips- 5, 5, 4

Calf stretches.

More stretching to come later tonight.
"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 #1832 on: March 25, 2019, 12:24:08 am »
0
Played ball yesterday. Semi final. Played like shit. Had an ok game defensively and on the boards. Just wasn't aggressive enough offensively and we suffered for it. We lost by 4. We were down by 5-6 most of the match. Got back in front with a few minutes left but let them get a couple of easy buckets and put up some rubbish shots ourselves. We have the second chance so another game Friday to qualify for the grand final on Sunday.

Just got word through that I didn't play enough games to qualify for finals and shouldn't have played yesterday. Needed 7 and I only played 6. Apparently never happens in this league but I must have played ok last week and they looked me up and complained to the league. This means 3 weeks off to get my shit together then come back and destroy them next season.
"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 #1833 on: March 26, 2019, 08:08:22 pm »
+1
26/03/19

4 mins backwards deadmill

Seated GM- 4 sets of 15- 20, 30, 40, 50
Straddle l-sit- 4 sets between 10-20s

1 hour shooting practice including 15 SL jumps off right foot. So unco off the right leg with single leg jumps. Getting between 20-25" though. Interesting to see where this goes with some focus. I could definitely feel different muscles working though. Need to be more focused when shooting around. Had some periods where I was locked in but for the most part I was just faffing about.
"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 #1834 on: March 28, 2019, 06:21:57 pm »
0
28/03/19

Deadmill Sprints-
30s x 4
Split Squats- sets of 10 with 4s pause at bottom- oly shoes- both feet on floor- ROM was great- working towards rear foot elevation
bw, +10, +10, +10

Bottom 1/4 squats- 100 reps
Went a little fast on these but damn that burn is real

Ext Rotation & Powell Press - 1 x 10 each

Footy and beers #winning
"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 #1835 on: March 28, 2019, 06:27:18 pm »
+3
29/03/19

Back on the cold showers. Have been on and off them lately. Feels so damn good after. Need to remember that.

Training later tonight. 
"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 #1836 on: March 28, 2019, 10:31:34 pm »
+1
29/03/19

Back on the cold showers. Have been on and off them lately. Feels so damn good after. Need to remember that.

Training later tonight.

back on it. :headbang:

Coges

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Re: Two Hands Two Feet
« Reply #1837 on: April 01, 2019, 06:53:30 pm »
+2
01/04/19

Reverse Deadmill-
5 x 30s
Petersen Step Up- sets of 8- 6" box
20, 40, 60, 70, 80

Ring Chins-
bw x 6, 4, 30s ecc
DB Incline Bench-
15s x 10, 10

Jumps practice-
Part of my program is to balance out my jumps with the 4 different plants over 2 weeks. So last week I did SL jumps, L then R take off. This week is RL then LR.
RL plant x 12 jumps- Peak of around 27-28". A bit awkward but that's the point. I had done the last two jumps sessions in runners and my feet/ankles hated me afterwards. Did them in my ball shoes and was much better. These jumps are done in my driveway on the home hoop so a little harder than a normal court surface. 

Spent 10 mins shooting as well. Need to pretty much rebuild my shot at this point.
"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 #1838 on: April 04, 2019, 06:35:37 pm »
+1
03/04/19

2.5 mins backwards deadmill

Stretch RDL-
bar x 15, 60 x 15, 90 x 14, 110 x 4 +6 with straps- grip absolutely blew up on the 90 set
Floor L-sit leg raises
9 each side x 4

Sissy squats-
10 reps to 16" box

Chins ecc- 28s, 30s,
Ring dip ecc- 23s, 23s

Calf Stretches- 90s each side x 3

04/04/19

Deadmill sprints-
15s x 5
Split squats- oly shoes- no elevation- 5 reps per side
bw x 5, +10 x 5, +30 x 5, +45 x 5, +45 x 5

QL extension-
15kg x 7, 7 each side

Jumps-
LR plant x 15 reps
Jumps were done off 1 step approach. Form was decent and got ok with height with a max of 27-28". Not bad considering I never jump with this plant.
"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 #1839 on: April 07, 2019, 07:49:59 pm »
+1
Met up with the new mid week ball team yesterday. Have never met these guys before so was a little hesitant. Not going to be a great team but we'll be pretty good. All similar age to me (few years younger) and all with decent skills. We will also be playing a lower grade so these games will be a good opportunity to practice stuff to use with my Sunday team which is more competitive. Threw down a few dunks yesterday as well. They were surprisingly impressed with my baby dunks haha. One of the guys snuck a video and posted it to his IG story. I still look so slow driving but that's good feedback. I did one dunk though without palming the ball which was cool and that's my new focus to get that down pat so I don't have to worry about it mid game if I get on a fast break. It's the number one thing that has stopped me from dunking in games in the past.
"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 #1840 on: April 07, 2019, 08:36:05 pm »
+1
Met up with the new mid week ball team yesterday. Have never met these guys before so was a little hesitant. Not going to be a great team but we'll be pretty good. All similar age to me (few years younger) and all with decent skills. We will also be playing a lower grade so these games will be a good opportunity to practice stuff to use with my Sunday team which is more competitive. Threw down a few dunks yesterday as well. They were surprisingly impressed with my baby dunks haha. One of the guys snuck a video and posted it to his IG story. I still look so slow driving but that's good feedback. I did one dunk though without palming the ball which was cool and that's my new focus to get that down pat so I don't have to worry about it mid game if I get on a fast break. It's the number one thing that has stopped me from dunking in games in the past.

hah nice. where's the ig clip? :ibjumping:

Coges

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Re: Two Hands Two Feet
« Reply #1841 on: April 07, 2019, 08:48:59 pm »
+1
Met up with the new mid week ball team yesterday. Have never met these guys before so was a little hesitant. Not going to be a great team but we'll be pretty good. All similar age to me (few years younger) and all with decent skills. We will also be playing a lower grade so these games will be a good opportunity to practice stuff to use with my Sunday team which is more competitive. Threw down a few dunks yesterday as well. They were surprisingly impressed with my baby dunks haha. One of the guys snuck a video and posted it to his IG story. I still look so slow driving but that's good feedback. I did one dunk though without palming the ball which was cool and that's my new focus to get that down pat so I don't have to worry about it mid game if I get on a fast break. It's the number one thing that has stopped me from dunking in games in the past.

hah nice. where's the ig clip? :ibjumping:

I just sent it to you in DMs. Don't know how to save a video from there.
"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 #1842 on: April 09, 2019, 10:08:16 pm »
+3
09/04/19

Reverse Deadmill Sprints-
100s, 80s, 60s, 40s, 20s

Heel down step up- 7" box- sets of 15
20, 40, 50, 60, 70

Bottom 1/4 squat bounces- 55
Sissy Squats to 8" box- 10

SL Calf Raise- 3 x 10 @20
Tibialis Raise- 3 x 10

Calf and Couch stretches.

10/04/19

Light sled warm up x 150m

Chins- bw x 8, +10 x 3, +20 x 1, +30 x 1  :personal-record:- don't think I've ever done this much before.

Ring Dips- bw x 7, 5, 3
Ring Rows- bw x 10, 9, 6
Floor single leg compression- 3 x 10/side with 3s hold

Seated Ext Rotation- 5kg x 10, 7.5kg x 6, 6
Zottman DB Curl- 5kgs x 10, 7.5s x 7, 5

Done. Great session. Especially considering my chins and dips numbers. Have gone up without training them much. Love that.

Stretching and ball to come later.
"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 #1843 on: April 10, 2019, 07:55:50 pm »
+1
Game post-
This game sucked. New team and new comp. The opposition didn't know how to play. As in seriously didn't know how to play. The refs went easy on them and they traveled a lot, heaps of double dribbles, lots and lots of threes from god know where. It was 45-3 after the first half and we ended up winning 71-8. They were good about it and were all smiles but man it was a shocker. Gave me no idea how good our team is considering we could all score at will with no pressure whatsoever. The first 30 points we scored were all steals/rebounds into fast breaks. The other downside was one of our guys jacked up about 15 3's. He hit 5 but that wasn't the point. It was a bit of an insight into what kind of player he is.

On a slightly more positive but still mildly depressing note I had an in game dunk with about 20s left in the game. I say mildly depressing as the I had a fast break to myself and all the pressure of making it. Got up ok on tired legs, couldn't palm the ball as it was a bit slippery so got over the top of it ok and it bobbled around then finally went in. So technically its a dunk but not happy with it. I'm sure I'll get more opportunity at this level so need to get some practice during the week.

Side note- I never realised how much of an art form alley oop passing is. I almost think you need to be either- highly skilled or a dunker to know or appreciate where to pass it. Last night they threw me about 8 alleys and all were either about 6ft off the ground or bullets that no one had a chance at catching. Even in the other team I play with who are more skilled have no concept of how or where to pass them.
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- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1844 on: April 10, 2019, 11:29:43 pm »
+1
Game post-
This game sucked. New team and new comp. The opposition didn't know how to play. As in seriously didn't know how to play. The refs went easy on them and they traveled a lot, heaps of double dribbles, lots and lots of threes from god know where. It was 45-3 after the first half and we ended up winning 71-8.

wtf? that's awful. LMFAO.

i'd call travel on them every single time. learn to play the game. if someone cant dribble, pass. they could have gone naismith old peach crate style and just passed non-stop without dribbling. lol.

Quote
Side note- I never realised how much of an art form alley oop passing is. I almost think you need to be either- highly skilled or a dunker to know or appreciate where to pass it. Last night they threw me about 8 alleys and all were either about 6ft off the ground or bullets that no one had a chance at catching. Even in the other team I play with who are more skilled have no concept of how or where to pass them.

back when i hooped, i threw tons of alleys and i never got anywhere close to dunking back then. so just decent passer i imagine. also tho, i threw alleys to people i've played with before. doubt i threw an alley oop to someone i never played with.. so having that experience playing with someone probably helps.