Author Topic: Two Hands Two Feet  (Read 167748 times)

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Mutumbo000

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Re: Two Hands Two Feet
« Reply #2055 on: October 08, 2020, 09:14:38 am »
+3
Nice work on the front squat!  :ibsquatting:  :ibjumping:
"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 #2056 on: October 08, 2020, 06:44:11 pm »
+3
ATG split squat + 60kg ? That is insane!!!!  :o :strong: :highfive:

Thanks mate. Depth wasn't perfect but long term goal is bodyweight.

<a href="http://www.youtube.com/watch?v=x4e_oK5NHdU" target="_blank">http://www.youtube.com/watch?v=x4e_oK5NHdU</a>
"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 #2057 on: October 12, 2020, 07:52:44 pm »
0
12/10/2020
Keegan Smith Program -  Day ?


Ring Dips- 5, 5, 5, 2
False Grip Rows- 5, 5, 5, 5

Single arm inner range db press + floor press- 10kgs x 10+10, 10+10

DB Hammer Curl- 6's x 10, 10, 10, 10, 10
French Press- 10kg x 10, 10, 10, 10, 10

Done.

Need to stop maxing out. My body just isn't recovering quickly enough. Aiming now to get some more volume in. Still going to get some heavy lifts in but focus more on volume for now.

"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 #2058 on: October 12, 2020, 08:07:09 pm »
+2
Doing a new "diet". Woke up at 97 this morning when I was 100.3 on Sunday morning so feeling pretty good. As part of the RealMVMT courses they have one called Fat 2 Free. Basically getting lean and changing your relationship with food. The first week (where I am now) is about acclimation. Then the next two weeks are basically a PSMF along with some higher cal days thrown in. There's a combo of days used. The PSMF days, a 50/50 protein and fat day and a 70/30 protein and fat day. The course runs for 10 weeks but I imagine I'll be at my goal weight of 88ish kgs long before that. Hoping to get to at least 90 in a month. Started on Sunday and so far not feeling any ill effects of no carbs. I have been upping the salt intake which no doubt has helped.   

On another note I need to get back into some form of athletic training. Have jumped once since May and haven't really trained any martial arts except for a few quick sessions. Feeling older and stiffer than I should even though I'm doing plenty of flexibility work. 
"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 #2059 on: October 13, 2020, 08:51:27 am »
+2
How many calories are you planning on eating a day and how much protein?
"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 #2060 on: October 13, 2020, 05:17:57 pm »
0
How many calories are you planning on eating a day and how much protein?

Aim is to average around 2000 cals so on the 50/50 days that's 250g protein and on the 70/30 days it's 350g. Still working on getting those right but they make it pretty easy. 2000 cals is 2 points and then there's a list of food amounts (i.e. 600g mince) that equals certain point numbers. Saves the need for logging calories and makes it a little easier.   
"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 #2061 on: October 13, 2020, 08:13:08 pm »
+2
13/10/2020
Keegan Smith Program


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

Seated Good Morning
bar x 5, 30 x 5, 40 x 5, 50 x 5

Front Squat- 3 reps EMOM x 5
bar, 60, 80, 100, 110

Power Snatch Singles
40, 50, 60, 70

Felt a bit weak during this session but that's to be expected. Front squat was definitely down but that's ok too. I know once I get over the adaptation period I will be good to go.

I am also going to keep the bones of this program but make sure I'm getting more ATG work in there. There's no step ups or nordics both of which I will add back in on lower days.
"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 #2062 on: October 15, 2020, 10:49:03 pm »
+1
15/10/2020
Keegan Smith Program


Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 3, 70 x 1, 80 x 1, 70 x 6, 60 x 10

Ring Push Ups-
8, 8, 10

Got to it a bit late today so had to make it quick.  Still a good session and figured I will replace flat BB with incline for now as I prefer it that way. The single at 80 was smooth too which is ok given I'm losing weight and I expect my bench will be the first to suffer.

Working on my new program which I will start next week. Cannot wait.
"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 #2063 on: October 15, 2020, 10:55:46 pm »
+3
16/10/2020
Keegan Smith Program


BW- 96 even. That's 4.3kg in 4 days. Stomach is visibly flatter. Due to start some PSMF in a couple of days time. Would be nice to knock off another few kgs by the end of next week. Hopefully down to 92 or so by then. I would love to push for 88 by the end of 4 weeks which I think is totally possible at this point in time.   
"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 #2064 on: October 18, 2020, 07:04:25 pm »
+1
Had an uh...interesting weekend. Decided to have a few drinks Friday and Saturday night with the footy. Ate very well Friday and again yesterday (Sunday) too. Saturday decided to see how I would respond to my old way of eating. Had a burger and chips for lunch, some donuts, random stuff. Let's just say it wasn't good. Stomach was fine but had some serious joint pain in my legs. My knees, shins and ankles were on fire. Weird. Anyway, Sunday was normal eating and body is back to normal too. Weight was 98 this morning which will all be water so that's ok.

Have been working on a new program for myself. It's a variation on what I have been doing. First order of business is to finally fix my elbow which is directly related to my neck so I've included strenghening work for both. I have handstands in the program but won't be doing them till I've rehabbed the elbows first though. Other priorities are to get my flexibility sorted again and outside of these sessions I will have a stretch session each day. Ideally I'll hit the stretching session and some martial arts practice in the morning and then train late in the arvo. Would be the perfect day. For the first week though I imagine I'll get the arvo training session in and then some stretching at night in front of the tv.

I will run this for 5-6 weeks and reassess at the start of December. The goal on this next 5-6 weeks is to get some good volume in and drop a significant amount of fat so I know I won't be breaking any strength records. Will probably balance things out in December and give myself a good run at the 150 back squat/140 front squat combo.

The long term for this plan is to turn it into my main coaching program. I want to use the best of the knee ability program by Ben Patrick and combine it with elements from the Range of Strength program (my flexibility training) that would be ideal for martial artists. I've identified that wrists, shoulders, neck, knees and ankles are the main issues with many martial artists. The ankles, shoulders and knees being main culprits.  I'm thinking about breaking it up into seasons and having specific focuses that build into each other.

If anyone has any feedback I would be glad to hear it.

Monday
Handstands/Juggling
Dips- RTO hold for activation- build to top 1-5
Chin Up- 25-50 reps
Arms- 50-200 reps total
External Rotation/Wrists/Neck

Tuesday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- top set of 3-5
Seated GM- top set of 3-5
Power Snatch / Jump
L-sit/Hip Flexor Pull In

Wednesday
Handstands/Juggling
Feet elevated back bridge / Cross Bench Pullover
Incline Bench / Ring Push-Ups / Inner Range DB Press
Row/Wrists/Neck

Thursday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- sets of 10 with 2s pause
Seated GM- sets of 10 for range
Nordic- 5x10
Jefferson Curl- top set of 5
L-sit/Hip Flexor Pull In

Friday
Handstands/Juggling
Neck Press
Weighted Chins
Arms- 50-200 Reps
External Rotation/Wrists/Neck

Saturday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- easy top set of 5
Seated GM- easy top set of 5
Power Clean
Front Squat/Back Squat- build to top single
"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 #2065 on: October 19, 2020, 03:27:43 am »
0
Monday- 19/10/2020

Band Pull Aparts / Juggling
RTO holds - 2 x 20s
Dips- 4, 5, 6, 4, 4, 4 (27)
Chin Up- 5, 5, 5, 3 (18)
Arms- Banded Curls & Banded French Press- 3 x 20
External Rotation/Wrists/Neck- 1 set through for each

Stretching

ATG Split Squat - 4 quarter reps = 1 rep x 5, 5
Long Lunge Pulse with 4s hold at top x 10, 10
Hero Pose- 10s x 2

Mean to go 5 rounds on the stretches but just didn't have it in me. Legs feel good though.

« Last Edit: October 19, 2020, 04:10:58 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 #2066 on: October 20, 2020, 09:16:17 pm »
0
Tuesday- 20/10/2020

Warm Up
Tib/Calf Series
Step Up- top set of 80kg
Foot Juggling- I suck so bad at this but looking forward to getting better

Strength Work
ATG Split Squat- 40 x 5
Seated GM- 50 x 5

Stretch/Accessory Work
Circuit x 2
French Press
Cross Bench Pullover
Trunk Extensions
Feet Elevated Back Bridge

L-sit- 2 x 10s

Pretty good session.
"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 #2067 on: October 20, 2020, 09:21:49 pm »
0
Realised a critical error in my thinking for the martial arts program. Ideally I want this program to be one I can offer at a later stage online. I've got some seasons mapped out for it to take it through different focuses with each building on the prior one. My error though is that most people won't want to train 6 days a week plus martial arts. In taking advice from Ben Patrick (kneesovertoesguy) I need to live the program that I'm going to offer and be able to show the results of that. So, I'm going to cut it to 4 (2 upper/2 lower) with a bonus 5th day for squats and pulls.  Will also give me the chance to train martial arts more than I am now which is only a couple of times a week. I'm looking to get my MA training up to 5-7 at a minimum.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky