Author Topic: Two Hands Two Feet  (Read 309832 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2145 on: April 28, 2021, 09:55:14 pm »
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Interesting notes for my future reference-

Higher cals = clearer skin (so far). Odd since I have had more protein powder, bread and pasta which are usually culprits. What if I have been chronically underfeeding myself for the last 15 years. May be a reality.
Higher cals = absence of elbow pain. Pain is almost completely gone with no additional work on my end. Weird. It's still there occasionally and will be tested after some pull ups this arvo but it's noticeably better.
Higher cals = no shift in weight. Workouts have been easy so far and the intensity and volume will rachet up in the coming weeks and months. Play the long game and look to your performance for indicators rather than daily body comp changes.

Strength and BJJ- I am most likely strong enough (stronger than most) to compete at local amateur BJJ tournaments. If I can lkeep whatever strength I have and add good cardio that will be a huge difference. Most guys training BJJ don't actually do the gym let alone do extra cardio on top of rolling/sparring. Revisit in a few months when cardio has increased to see.
"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 #2146 on: April 29, 2021, 01:56:06 am »
0
29/04/2021

A: Warm-up
2 Sets:
10 Banded Straight Arm Lat Pull Down @1112 Tempo
10 Banded W’s @1112 Tempo
5 Hollow Body Rocks + 1 Hip Extension - complete 5 reps of this complex
 
2 Sets:
3 Strict Pull-ups
5 Kip Swings From Pull-up Bar
5 Push-ups
 
5 Minute EMOM:
15 Second Air Assault Bike + 1-2 Pull Ups
 
B: BMU Condensing Cycle
3 Sets:
40 Cal Air Assault Bike
5.5. Bar Muscle-Ups Kipping Pull Ups
As Many Reps As Possible Unbroken 3 Pull Ups in 60 seconds
Rest 3 min
 
4.4 kipping pull ups. Then 2 rounds at 2x3, 1x3 and 2x3
 
C: Banded Jolly Jumper Pull Ups
3 x 20 Banded Pull up 6, 5, 5 (using 2" purple band)
Rest 90 seconds

D: Cool Down
2 MInute Banded Lat Stretch per Side
2 Minute Foam Rolling Thoracic Spine and Lats
2 Minute Puppy Dog Pose

Felt super jacked all over after this. The kip obviously works the entire upper body given how inefficient at it I am. 
"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 #2147 on: May 02, 2021, 02:23:43 am »
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30/04/2021

A: Front Squat
5 x 3 @ 78% of 1 rep max front squat
Rest 3-5 minutes

5x3@80kg

B: Back Squat Endurance - (10/14/18/22- weekly back squat progression)
AMRAP10:
10 Calorie Row
10 Back Squat from rack @ 135lbs
10 Cal C2 Bike Erg
 
3 rounds completed
 
C: Core
1 min min Front Plank
3x10 oblique standing KB Side Bends (each side) @ 20kg
 
D: Cool Down
10 Minutes Biking @Very Light / 50-60% Effort
2 Minute Banded Quad Stretch per Side
"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 #2148 on: May 02, 2021, 07:30:42 pm »
+1
03/05/2021

A: Warm-up
 
1 Set:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
Rest as needed throughout

3 Sets:
1 Snatch Pull + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Snatch
Rest 45-60 Seconds Between Sets
Slowly build per set to about 55% of 1 rep max squat snatch- 20, 30, 35
 
B: Snatch
8 Minute EMOM:
1 Snatch + 1 Hang Snatch
 
2 Minutes @ 60% of 1 rep max squat snatch
2 Minutes @ 65% of 1 rep max squat snatch
2 Minutes @ 72% of 1 rep max squat snatch
2 Minutes @ 75% of 1 rep max squat snatch
 
30, 35, 35, 40 (my snatch is so low that doing low %'s is hard as it's too easy)
 
C: Back Squat - waves
7-5-3-7-5-3 @ 74% of 1 rep max back squat
Rest 4-5 minutes

95 x 7-5-3-7-5-3 (squat was on rails today- felt so good)


D: 5 Minute AMRAP:
15 Strict Handstand Push-up
10 Squat Clean @ 135lbs 40kg

10 push ups - 10 squat cleans x 2

Rest 1 minute
+
5 Minute EMOM:
1 Squat Clean per Minute
Minute 1 @ 50kg
Minute 2 @ 55kg
Minute 3 @ 60kg
Minute 4 @ 65kg
Minute 5 @ 70kg
 
E: Cool Down
Quick stretch as ran out of time.

Solid session. Upper back and traps still sore from front squats last week. Squats felt great and my second set of 7 was done continuously without break. Last squat clean at 70 was pretty good too. I was fairly fatigued but got the pull high enough and actually pulled myself under the bar instead of the usual power clean followed by a front squat.

Hapkido training
90 mins training. Lots of punching and kicking combos and some light sparring tonight. Finished with some throws and some box drills (avoiding punches whilst keeping in a 1m sq box). Great stuff. 
« Last Edit: May 03, 2021, 07:40:56 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 #2149 on: May 04, 2021, 07:49:04 pm »
0
05/05/2021

Warm-up
 
1 Set:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
 
3 Sets:
10 Barbell Good Mornings @2111 Tempo 20kg
20 Alternating Box Step-ups (10 per Side) 20kg
 
B: Deadlift
1 x  @ 72% of 1 rep max deadlift 120
1 x  @ 80% of 1 rep max deadlift 130
1 x  @ 87% of 1 rep max deadlift 145
6-10 unbroken reps at 75% of 1 rep max deadlift 125 x 6
Rest 3-4 minutes in between
 
C: CrossFit Practice, Intervals.
For Time:
15-12-9
Hang Power Snatch @ 30kg
Bar Facing Burpee - this sucked haha
 
Rest 2:30
 
3 Rounds For Time:
75 Doube Unders single skips
25 Wall Ball goblet squats @ 10kg
 
Rest 2:30
 
10 Rounds For Time:
2 Box Jump Overs @ 40”
3 Russian Kettlebell Swings @ 32kg
4 Thruster @ 95lbs

ran out of time
 
D: Cool Down
Hip flexor stretch
J curl- 1x5@10kg with 5s pause at bottom of each rep

Deadlifts felt super heavy this morning. Don't think I warmed up enough for them. Only did a few reps at 60, 80 and a single at 100 before the work sets.

BJJ training 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 #2150 on: June 07, 2021, 05:22:41 am »
0
Have been training the last month. Intermittently and I keep getting injured but still training. Wife has FAI so has stopped crossfit altogether and the comp was nixed. No reason for me to continue then. Enjoyed the training and if I was competing in crossfit I would have continued but the training is very competition specific. Started on another strength program and got 2 weeks in before I noticed that I just wasn't recovering well enough for doing hap and BJJ. Restarted again last week, got 2 solid days of training in and decided to do a 5k run on Wednesday. Rolled the absolute shit out of my ankle off the side of the footpath. Spent the rest of the week recovering. Body feels a bit trash and I'm 102kg (heaviest ever- I took the eating for my weight a little too seriously lol) so going back to ATG for the next 4-8 weeks. Whatever it takes to feel great again.

Once I'm good to go I'm thining of running through all the programs I've bought that have never seen the light of day. Highest on my list of unused programs are Hypertrophy Clusters (Jake Tuura), Strength System (Sebastian Oreb), Squat Strong (Lucas Parker- partially run a few years back) and a few bodybuilding programs. Might be a good way to spend the next 12 months without having to think about anything.

Either way, the next 4-8 weeks will be all about getting the body healthy again and dropping a few kgs.

 
"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 #2151 on: June 07, 2021, 05:25:59 am »
0
07/06/2021

BW- 101kg

A1- Reverse Deadmill 3 x 2 mins
A2- Single Leg Elevated Pike 3 x 60s/side

B- Patrick Step Up- sets of 10 @ bw, 20, 30, 40, 50

C- Jefferson Curl- sets of 10 @ 6, 12, 20, 25, 25

D1- Incline Bench- sets of 10 @ 20, 40, 40, 40
D2- Wall Tib Raise- 4 x 20
D3- Face Pulls- 4 x 12 with black band

Doneski. 90/90 and couch stretches to come later. 

*Edit- legit feel great after. I always do after an ATG session. I'm doing the original standards program. This is the one I had the best results with.
"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 #2152 on: June 09, 2021, 02:28:54 am »
+1
08/06/2021

BW- 99.3kg

A1- Reverse Deadmill- 1 min x 3
A2- Relaxed Lunge- 1 min/side

B- ATG Split Squat- sets of 5- bw, +12, +20, 20, 20

C- Seated Good Morning- sets of 10- 20, 30, 40, 40, 40

D1- BW Dips- 8, 6, 6, 6
D2- Seated DB External Rotation- 2.5kg x 10, 10, 10, 10

E1- Hanging Tuck L-Sit- 15s x 3
E2- Single Leg Calf Raise- 10kg x 10, 10, 10

Stretch and Done.

09/06/2021

Rest 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 #2153 on: December 14, 2021, 12:40:32 am »
0
13/12/2021
BW- 99kg


Warm Up-
Reverse Deadmill x 2 mins/Skipping x 1 min

Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

Banded shoulder rehab

Front Squat - 2 reps every minute at 70% for 3 sets total @ 60kg
Deadlift - 1 rep every 20 sec at 70% for 3 sets total @ 80kg
Incline press - 2 reps every minute at 70% for 3 sets total @ 50kg

Assistance work - 20 minutes 3-6 rounds, RPE 6- Completed 3 rounds

F1. Incline Biceps Curls x10 - 4/0/1
F2. Lying tricep extensions x10 - 4/0/1
F3. Push-ups x10-20
F4. Close hand chin-ups X full + X top half only
F5. Calf raises - x50 reps
"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 #2154 on: December 18, 2021, 05:17:28 pm »
+1
18/12/2021
BW- ?


Warm Up-
Ido Squat 2.0
Ido Shoulder Protocol

Deadlift-
Worked up to a top set of 140x3

30 Deg Incline Bench
Worked up to a top set of 60x5

Trap 3 Raise
Weighted Neck Flexion (front and side)
Hanging

Done.

Got a little Maxent inspired yesterday after seeing his 190kg deadlift. Starting a new program Monday and one of my main goals is to get my double bodyweight deadlift back.
"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 #2155 on: December 19, 2021, 10:43:45 pm »
+1
20/12/2021
BW- 100.00 :o (did a lot of eating and drinking over the weekend)
1.30pm session

Ido Shoulder Protocol

A1 False Grip Row X 4 reps per side X 30X1
A2 Pike Push Ups X 4 reps per side X 30X1
6 sets / 100s rest between sets

Rest 3 min

B1 AMRAP 20min (as many reps as possible) rest as little as needed
10-30 seconds eccentric dip + 10-30 seconds eccentric chin - 10 rounds - dip ecc ranged from 10-15s and chin ranged from 15-20s

Rest 3 min

C1 DB External Rotation- Top set of 10 @ 3.5kg
"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 #2156 on: January 06, 2022, 06:41:00 pm »
0
06/01/22
BW- 99.2kg


Warm Up-
Shoulder Stuff

RDL- bar x 5, 60 x 5, 80 x 5, 5, 5
OHP- bar x 5, 25 x 5, 30 x 5, 5, 5
BB Row- bar x 5, 40 x 5, 60 x 5, 5, 5

L & R Plank- 3x30s each alternating

External Rotations- 3x10@3.5kg

Have still been training since last post but hadn't gotten around to logging. Training was all over the place though which is probably why. Have been trying to figure out a way to incorporate barbell training with flexibility training, some handstandy stuff and also martial arts. Going back to a barbell program by Anthony Mychal that I got a while back but never used. It's an A/B/A then B/A/B style program with a starting strength type progression. That's 3x per week which gives me the off days to do my flexibility, handstands and martial arts training.

Am also struggling to lose weight right now. Started this week at 100 even and am counting calories again. Down to 99.2 but have been this same weight for 3 days now. I'm eating around 2,600 cals a day which would usually get a larger reduction. Have been eating about 80% clean but must be missing something somewhere. Haven't been fasting though which is what I'm going to throw back in. Will fast till 1-2pm and eat a little cleaner for the next week to kick things off more.
"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 #2157 on: January 12, 2022, 11:17:08 pm »
0
08/01/2022

Warm Up-
Bodyweight squats - should have done a better warm up

Back Squats- bar x 5, 50 x 5, 70 x 5, 5, 5
Incline Bench- bar x 10, 40 x 5, 60 x 5, 5, 5
Chins- bw x 5, 3, 4, 3, 3

DB Hammer Curl- 2 x 8 @ 10kgs
French Press- 2 x 8 @ 15kg


10/01/2022

RDL- bar x 5, 60 x 5, 82.5 x 5, 5, 5
OHP- bar x 10, 27.5 x 5, 32.5 x 5, 5, 5
BB Row- bar x 5, 40 x 5, 62.5 x 5, 5, 5

Hollowbody & Arch Body holds- 3 x 30s each
DB External Rotation- 3x10@4.5kgs


11/01/2022


Bunch of shooting around, kicking and punch practice and some stretching. Worked up a massive sweat and felt great. Total workout time of 60 mins. Main notes to take are:

5 Step Horse Stance- 45s (goal of 5 minutes with thighs parallel to floor)
Long Lunge- 45s/side  (goal of 90s/side before increasing distance between legs)



Rolled my ankle like a motherfucker on Sunday night. It didn't feel too bad the next day and still trained for two days on it. Wednesday rolled around (see what I did there) and it was killing me. Took the day off and spent most of it with my foot elevated. Feeling much better today so will get back and do Wednesday's session this afternoon.
"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 #2158 on: January 13, 2022, 01:09:14 am »
+1
13/01/2022

Warm Up-
Reverse Deadmill x 2mins
Tib Raise & Calf Raise

Squat- bar x 10, 50 x 5, 72.5 x 5, 5, 5
Incline Bench- bar x 10, 40 x 5, 62.5 x 5, 5, 5
Chins- bw x 4, 4, 4, 4, 4

Done. Squats felt pretty good today. Much better than last time. Bench felt strong and chins were good too. Going to edge up on chins before adding weight.

Need to remind myself to stick to this program. It's a long term venture and also gives me the time inbetween sessions to explore other areas of training that I want to do.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky