Author Topic: Two Hands Two Feet  (Read 179148 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2070 on: October 28, 2020, 06:26:04 pm »
0
Wednesday- 28/10/2020

1. Tib/Calf Series (tib raises x 25, FHL calf raise x 25, tib raises x 25, KOT calf raise x 25)

2.a) Patrick Step Up 6" box- sets of 10 @ 20, 40, 60, 80, 90 (once I get to 95 I will change to Poliquin Step Up)
2.b) Foot Juggling- I got 5 consecutive juggles. Doesn't sound like much but my previous best was 2 haha

3. Snatch Complex with just dowel x 5 mins

EMOM
4. ATG Split Squat- bw x 5, 12 x 5, 20 x 5, 30 x 5, 40 x 5, 45 x 5 (alternating legs each minute)
5. Seated GM- 20 x 5, 30 x 5, 40 x 5, 50 x 5
6. Nordic- 5 x 5 @ 10" elevation

That session was exactly 1 hour and legs were fried.
"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 #2071 on: October 30, 2020, 11:53:41 pm »
+2
Saturday- 31/10/2020

Busy super busy the last couple of days with work and kids stuff. Managed to sneak a bench session in for today though.

Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 5, 80 x 3, 85 x 1, 75 x 3, 65 x 6, 60 x 7

Done!
"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 #2072 on: November 02, 2020, 07:29:12 pm »
+1
Monday 2/11/2020

Half a day off and plenty of work in the garden. Managed to sneak in a quick 15 minuter before a client meeting.

EMOM Circuit
Ring Dips- 5, 5, 5, 3, 3
Chins- 5, 5, 5, 3, 3
L-sit- 10s, 10s, 10s, 5s, 5s

Done.
"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 #2073 on: November 03, 2020, 05:22:31 pm »
+1
Tuesday 3/11/2020

Tib/Calf Series

Step Up- bar x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10 (hit bodyweight for 10 reps- will start over with Poliquin step ups next time)
Foot Juggling- max of 5 reps (+1 on last time- this also brings insane focus)

ATG Split Squat- Top set of L- 50 x 5, R- 50 x 3 (lost balance on that last set on right leg. Will redo that weight next week)

Seated Good Morning- bar x 5, 30 x 5, 40 x 5, 50 x 5, 60 x 5

Jefferson Curl- 5 x 5, 10 x 5, 15 x 5

L-sit- 3 x 10s (these are getting easier. Legs almost parallel to ground for 10s 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 #2074 on: November 05, 2020, 10:06:50 pm »
+2
Wednesday 04/11/2020

Dog assisted 3k run- potentially the most fun thing I've in ages. Like being towed behind a car.


Thursday 05/11/2020

Band pulls & juggling - 3 rounds

Inner Range DB Press- 6kg x 10, 15kg x 10, 10

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

Ring Push Ups- 10, 6, 5

Rear Delt Flyes- 6kg DBs x 20, 20

Cross Bench Pullover - 1 x 10 with 3s pause each rep
"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 #2075 on: November 08, 2020, 04:59:21 pm »
+2
Friday 07/11/2020

No training. Got carried away with work.

Saturday 08/11/2020

2 hour hapkido class in a park. First class months and months. Cannot remember the last time I trained. Class was great but I was so sore after. Lots of pad work so lats and shoulders were wrecked. Also lots of kicking pads so my ankles, shins and knees are all feeling it.

Sunday 09/11/2020

Filmed about 30 instructional videos for the new coaching business so was in the gym demonsrating for over an hour. That was my workout for the day.   
"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 #2076 on: November 09, 2020, 04:06:50 pm »
+3
Monday 09/11/2020

Strength Session
CTW Handstand- 3 x 20s
Juggling- 3 ball- 3 x max

Cross Bench Pullover- 3 x 5 with 3s pause @6kg
Feet Elevated Bridge- 3 x 10-15s

EMOM Alternating
Dips- 5, 5, 4, 4, 3
Chins- 4, 4, False Grip Rows- 5, 10, 5

French Press- 4 x 15 @ 10kg
BB Curl- 4 x 15 @ 20kg

Trap 3 Raise- 2 x 10 @ 2.5's with 3s pause

Range of Strength Sprint
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side

HIIT

Boxing- 20s on/40s off x 5

Total time an hour and 24 minutes. Drained but felt great at the end. Hot AF which was also pretty cool too. Sweating buckets.
"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 #2077 on: November 10, 2020, 07:25:02 pm »
0
Tuesday 10/11/2020

Strength Session
Tib/Calf Series

Patrick Step Up- top set of 10 @ 95kg (bare feet made this considerably harder)

ATG Split Squat- top set of 5 @ 20kg (right knee is quite thick after all the kicking on Saturday- took it easy)

Nordic- 9" elevation under hips- 5x5 (felt great- will go lower next time)

KOT Squat to 7.5" elevation- 5x5 (aiming to get under 6" for sets of 10)

Hanging L-sit- 3 x 10s

Range of Strength Sprint- only got through 2 rounds. Heat was intense in my garage and it got the better of me
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs
"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 #2078 on: November 11, 2020, 06:30:13 pm »
+1
Wednesday 11/11/2020

Strength
Inner Range DB Press- 6 x 15, 10 x 15, 15

Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 4, 4, 4, 4

Deficit Push Ups- x 7

Range of Strength Sprint- Side Split- did these between sets of bench
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg

I'm rebuilding my bench press. Used a wide grip (index finger on outer ring), flared the elbows a bit and tried to lessen my arch which is normally way too big. Really trying to focus on my non existent pecs. Was obviously weaker but felt pretty solid during the reps and had no shoulder strain from the wider, flared grip. Going to keep the reps high and add in lots more chest work in the next could of months to really bring up this lagging area. Should work well as I'm not going heavy with legs as I focus on my flexibility.   
« Last Edit: November 12, 2020, 05:04:25 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 #2079 on: November 12, 2020, 05:16:00 pm »
+3
Thursday 12/11/2020

Strength

Deadmill x 2mins

Poliquin Step Up- bw x 10, 20 x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10

Split Squat- bw x 5, 20 x 5, 30 x 5

Jefferson Curl- 6 x 5, 20 x 5, 30 x 5

L-sit- 5 x max holds (next time back to working on these from the floor- will suck so much more)

Weighted Tib Raise- 2 x 20 @ 6kg

Range of Strength Sprint- Head 2 Toe (these hurt so much haha)
1.a) ROS JEFFERSON CURL 5x3- 4 sec hold each rep.
1.b) DONKEY CALF RAISE 5x10
1.c) HEAD 2 TOE 5x10s hold then 10 pulses

Deadmill x 5 mins

I believe I've rediscovered my holy grail. The reverse deadmill. The knee pump is insane from this and my knees felt so good afterwards. I used to do this every day and I believe it was a big factor in my knee health. Going to do the same now.

Session took just over an hour but I faded on the split squats. Not sure if because multiple times this week. Not to worry.
"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 #2080 on: November 14, 2020, 04:25:41 am »
+1
Friday 13/11/2020

Friday is my bogey day. 7am to 7pm for work but missed my training session again.

Saturday 14/11/2020

AM
2 hours of Hapkido in the park again. Really enjoyable session.

PM
Strength

OHP- bar x 10, 10, 30 x 5, 40 x 5, 50 x 5, 5, 5

Flat Bench- bar x 10, 30 x 10, 40 x 10, 50 x 10, 8, 8

Range of Strength Sprint- Front Splits
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side


Caught this video last night which was fortuitious after me wanting to rebuild my bench for more pec activation. Tried it out today and was pure gold. Pecs were on fire. First time ever. Also first time ever benching without an arch which is pretty sad that it's taken me so long to get here. Oh well.

<a href="http://www.youtube.com/watch?v=5nNgMPu-PdE" target="_blank">http://www.youtube.com/watch?v=5nNgMPu-PdE</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 #2081 on: November 16, 2020, 09:04:02 pm »
+1
Sunday 15/11/2020

AM
Met up with a mate for the first time in about 10 months. Ended up walking 10kms over lunch and a beer.

PM
Range of Strength Sprint: Back Bridge- got through 3 rounds this time. Elevated bridge is easy except it makes me dizzy as fuck.
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs


Monday 16/11/2020

Strength
Flat Bench- bar x 10, 40 x 5  EMOM- 50 x 10, 10, 4, 6, 6

Bent Row- EMOM 5 x 10 @ 50

Ring Push Up- EMOM- 6, 6, 6, 6, 3

Inverted Row- EMOM- 8, 8, 8, 8, 8

Ring Flye- 3 x 6 (these are kind of awesome at the right angle)

Rear Delt Flye- 3 x 10 @ 6's

Range of Strength Sprint- Side Split- Seriously painful shit but had an alltime best pancake getting my head to the floor.
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg
"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 #2082 on: November 16, 2020, 09:07:06 pm »
+4
Tuesday 17/11/2020

Did not train

Wednesday 18/11/2020

Bodyweight- 95.4
Waist- 36.4"

Lowest weight and waist measurements since July-ish. I'm getting back into that golden territory now where I can see the light at the end of the tunnel.

Strength
Reverse Deadmill x 2 mins

Poliquin Step Up- top set of 10 @ 95 (100% of bodyweight)- Now to move onto Peterson Step Ups

Back Squat- EMOM 5x5 (going to add 5 kg each week till I fail then drop reps)
bar, 40, 60, 80, 100

ATG Split Squat- EMOM 3x5
bw, 20, 40

Seated Good Morning- EMOM 3x5
20, 40, 60- some shallow reps on the 60 set. Will repeat that weight next time

Range of Strength Sprint- Head 2 Toe (these still hurt so much and I need to stretch my calves beforehand)- only got through 3 rounds
1.a) ROS JEFFERSON CURL 5x3- 4 sec hold each rep.
1.b) DONKEY CALF RAISE 5x10
1.c) HEAD 2 TOE 5x10s hold then 10 pulses


After watching CoolColJ squatting yesterday I remembered my end of year goal. I also just miss lifting heavy(ish). Going to add back in the big 3 for the rest of the year and use the ATG and ROS (Range of Strength) stuff as accessories or off day work. Thinking- Squat, Bench, Deadlift, Rest/Run/Whatever, Squat, Bench, Rest/Run/Whatever. Not sure I'll hit 150 back squat by Christmas but I'll give it a good run.   
« Last Edit: November 18, 2020, 05:15:15 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 #2083 on: November 19, 2020, 03:19:59 pm »
+1
Thursday 19/11/2020

Strength

Deadlifts- 1 min rest between sets
20 x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 5, 130 x 5 (top set was mixed grip and pretty easy)

Nordic- 5 x 5- worked down to last set using 3" of elevation under hips. Flat bench coming soon

Jefferson Curl- 20 x 5, 30 x 5, 40 x 5 - these felt great. Need to get to 50% x bw for the Range cert so I'm not far off.


Done. Legs were trashed after the squats and squats yesterday. BB squats followed by ATG split squats produced an incredible amount of soreness in my hammies and adductors.
"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 #2084 on: November 23, 2020, 03:08:00 pm »
+2
Friday 20/11/2020

No training


Saturday 21/11/2020

No training


Sunday 22/11/2020

Strength

Bench (no arch)- bar x 10, 40 x 10, 60 x 5, 70 x 5, 5, 5

Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 5, 5

Cardio

4k run with the doggo @6:37/km pace


Monday 23/11/2020

Strength

Tib/Calf Series

Squats- EMOM- bar x 5, 40 x 5, 65 x 5, 85 x 5, 105 x 5 (+5kg on last week- oly shoes and knee sleeves)

ATG Split Squats- bw x 5, 25 x 5, 50 x 5 (first time hitting 50x5 on right leg- oly shoes though)

Seated GM- bar x 5, 40 x 5, 50 x 5 (lower back was fatigued and sore- didn't push this at all)

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