Author Topic: Two Hands Two Feet  (Read 159705 times)

0 Members and 1 Guest are viewing this topic.

maxent

  • Hero Member
  • *****
  • Posts: 2715
  • Respect: +1941
    • View Profile
Re: Two Hands Two Feet
« Reply #2025 on: September 12, 2020, 04:12:43 am »
+3
That sucks. im sure you'll bounce back quickly. It sounds like one of those random tweaks you dont know even happened and the symptoms randomly appear down the line. Im dealing with a hip thing which i dont know when it happened but i've tried to stick to recovery squats (empty bar up to 40kg) just to keep the movement fresh and allow healing to happen. Have laid off my daily bike cardio as well limiting it to 20mins. Been taking ibuprofen to get the inflammation down and im hoping to slowly ramp up as i heal. But keep training just do things which dont make it worse.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

CoolColJ

  • Hero Member
  • *****
  • Posts: 740
  • Respect: +612
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2026 on: September 12, 2020, 08:01:11 am »
+2
I did something similar to my mid right thoracic region within the first couple of months of training.
Heavy paused front squats did it, straining up a rep with the upper back a bit rounded as tends to happen on limit front squats.

Took ages for it heal as well, at least a month, as it lingered, but was able to train through it, just had to stop front squatting.
Soft tissue work with a ball against the wall helped


Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2027 on: September 12, 2020, 09:26:20 am »
+1
That sucks. im sure you'll bounce back quickly. It sounds like one of those random tweaks you dont know even happened and the symptoms randomly appear down the line. Im dealing with a hip thing which i dont know when it happened but i've tried to stick to recovery squats (empty bar up to 40kg) just to keep the movement fresh and allow healing to happen. Have laid off my daily bike cardio as well limiting it to 20mins. Been taking ibuprofen to get the inflammation down and im hoping to slowly ramp up as i heal. But keep training just do things which dont make it worse.

Fark man I hope you're healing up ok. What's your hip thing? I'm going to do a hip mobility session tomorrow with the Real MVMT guys so I might be able to look out for something for you.

I had a hot AF shower tonight and was able to crack my back all the way up. That plus a decent stretch of hammies has me feeling better. Still a bit tight but hoping I can restart on Monday. Maybe just with a lower weight.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2028 on: September 12, 2020, 09:28:18 am »
+2
I did something similar to my mid right thoracic region within the first couple of months of training.
Heavy paused front squats did it, straining up a rep with the upper back a bit rounded as tends to happen on limit front squats.

Took ages for it heal as well, at least a month, as it lingered, but was able to train through it, just had to stop front squatting.
Soft tissue work with a ball against the wall helped

Damn paused squats. I definitely think mine is a combination of too much accumulation and lack of preparation. Fingers crossed it seems to be getting better quickly.

Yeah I was laying on the ball and a pvc pipe today on the floor. Helps a bit. I also get my kids to walk on me. They think it's hilarious but it feels great for the lower back and hammies.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2029 on: September 13, 2020, 03:20:43 am »
+1
13/09/2020

Back feels better today. Not 100% but definitely a lot better.

Resetting the splits and squats program and am going to jump back to day 1 tomorrow. May start at 60kg this time and grow from there. May take me 3 cycles to get to 150kg. Could be worse things to do with my time

Did a 2k run in 11min. Wanted to go for longer but ended up running quicker. It was more of a blow off some steam run than a training run. Just nice to be moving relatively quickly again. Need more of this. 
« Last Edit: September 13, 2020, 07:07:50 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2030 on: September 14, 2020, 09:16:04 pm »
+1
Decided to take an extra day yesterday. Will train today even though I'm not 100% I think it will do me more good to train rather than not. Not going to be pushing any back to back days though. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2031 on: September 15, 2020, 07:44:58 pm »
+2
15/09/2020
Squats & Splits- Day 1 (take 2)


Prep

3 ball juggle - 3x60s
Cross Bench pullover 3x5
ROS Seated Good Morning 3x5

Strength

3 Position Squat- EMOM
5 x 2 @ 60kg

Hack Deadlift-
5 x 2 @ 100

Ring Dips- 5 x 3 @bw
KOT Sissy Squat- 5x10

Inner Range Floor Press- 3x10@13
Hanging L-Sit- 3x10s

Went super easy on squats. Hoping this is a little like the easy strength stuff where I drill technique and get some position work in and it has a greater payoff in the end. At worst I will be squatting 80kg in the 3rd week  and then pushing into the low 100s for testing so it's not all bad. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2032 on: September 17, 2020, 10:48:11 pm »
+1
16/09/2020
Squats & Splits- Day 2


A1) Couch Quad Stretch - 3x30s
A2) Single Leg Pike- 3x5 (1 rep = 4 1/4 reps)
A3) Long Lunge Pulse- 3x5
A4) Seated Pike Lift- 3x10

B) Front Split Test- 60s per side

C) Half Kneeling Hpi Flexor- 1x5/side

D) Standing Pike- 1x60s

17/09/2020
Splits & Squats- Day 3


Prep Work
Juggling- 3x60s
Supine Ext Rotations- 3x30s
Seated GM- 3x5

Strength Work
Mid Range Pause Squat (2s pause)-
5x4@60

SL Good Morning- 5x3 @ bw, 20, 25, 30, 32.5
Pull Ups- 3, 3, 3, 3, 3

Iso Back Extension- 10s, 20s, 20s
False Grip Ring Rows- 5, 7, 10
QL Raise- 3x10@20kg

Squats weren't great. Depth was ok but too much forward lean going on. Hips are too tight I think. Had a little pain on the outside of my left knee too which was disconcerting. Have had some late nights and shitty sleep the last week or two which I know it's helping. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2033 on: September 20, 2020, 08:28:01 pm »
0
I'm killing my program. As in putting it down. Paused squats are not for me right now. May come back to it later may not. One other problem I had was I just wasn't feeling the programming. I'm going back to a similar program I was doing earlier in the year. Still squatting and deadlifting, more upper body work (working towards that 1 arm chin) and some oly lifts. This is right up my alley. Will still have the stretching sessions included though.

I still have my eye on a 150 back squat before the end of the year.     
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2034 on: September 21, 2020, 01:54:04 am »
0
21/09/2020
Keegan Smith Program- Day 1

BW- 100ish (didn't weigh myself this morning but have been 98-100 the last week or so)
BF- est 18-20%

Dip Support-
10s x bw, +10, +10, +20, +20

Dips-
bw x 5, +5 x 5, +10 x 3, +10 x 3

Alternate Chins-
L- 3, 2, 2, 2, 2
R- 3, 2, 2, 2, 2

Arms-
Spider Curls- 5x10@20kg
French Press- 5x10@20kg

Pump and dump. I'm done.

Bodyweight has been creeping the last 7-8 weeks in lockdown but then again so has the food and alcohol consumption. Not going to do anything drastic but need to get it back down to a reasonable level around 90ish which shouldn't take too long. Aiming to get back to 93-94 within 4 weeks as I'll likely be 97 by the end of this week once I stop drinking. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2035 on: September 22, 2020, 01:16:30 am »
0
22/09/2020
Keegan Smith Program- Day 2

Bodyweight - 98.7

Skipping x 2 mins

ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 3, +40 x 3

Seated GM-
bar x 5, 30 x 5, 40 x 5

Front Squat-
bar x 5, 40 x 5, 60 x 3, 80 x 5, 90 x 5

Snatch Bar complex

Hang Power Snatch-
bar x 3, 30 x 3, 40 x 1, 50 x 1 +OHS, 60 x 1 +OHS

Doneski.

Front squat felt so good. 90 was easy. I did have sleeves and a belt on. Had sleeves no belt for 80 which was super smooth too. Bar moved quick for both sets. No idea what my 5RM is but I think it's 100 or 105. I do know my 1RM is 125 so we'll see how we go with that one soon. Also, bar moved super easy on snatch. In fact the split squats were easy too. No idea what happened today but it's a good day.

"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

  • Hero Member
  • *****
  • Posts: 2893
  • Respect: +2087
    • View Profile
    • Email
Re: Two Hands Two Feet
« Reply #2036 on: September 22, 2020, 11:22:28 pm »
0
23/09/2020
Keegan Smith Program- Day 3

Bodyweight - 99.7- ate late last night so not too stressed about the increase

Bench-
bar x 10, 40 x 5, 60 x 5, 80 x 3, 90 x 1
70 x 6, 6, 6

Extended ROM Push Ups-
7, 7, 7, 7, 10

Done. Bench felt pretty smooth and even though 90 felt heavy it still moved quick.

"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky