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Author Topic: Two Hands Two Feet  (Read 508999 times)

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Coges

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Re: Two Hands Two Feet
« Reply #120 on: February 25, 2013, 09:22:59 pm »
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26/02/13

Bench-
80kg x 5, 5, 5, 4, 4,

Batwings-
10kg DB x 15 sec x 4

First workout in nearly three weeks that I've missed reps on. Knew it would happen on bench first. Pretty glad I got through 3 full sets though as the 80kg felt very heavy. Bench has always been my biggest weak point so pretty happy with the current progress.

*Edit- need to eat more. Haven't been focusing on the food intake the last week or so and am probably only getting in around 2,000-2,500 cals per day. I'm not trying to lose weight so probably need to be eating more like 3,000-3,500. Also fear that progress will stall sooner rather than later if I don't get the food intake up*
« Last Edit: February 25, 2013, 10:14:59 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #121 on: February 28, 2013, 05:13:01 pm »
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01/03/13

So I missed deadlift day this week and had to make it up today with my light squat and bench day. Was a long session and my legs feel trashed. Was going to try some dunks around lunchtime but we'll see how we go.

Deadlift-
warm up- 60 x 5, 80 x 5, 100 x 3, 120 x 1
Work sets- 130 x 5, 5, 5, 5, 3  :pissed:
The 4th set of deads absolutely flew up and I couldn't believe it in the 5th set. The third rep was a real grinder and I knew I had lost it so I called it right there. Mainly pissed because this means I need to do 130kg again next week.

Squat-
5x4@90kg (warm up- 5x60)

Bench-
5x4@65kg (warm up- bar x 5, 40 x 5)



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Coges

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Re: Two Hands Two Feet
« Reply #122 on: February 28, 2013, 10:34:43 pm »
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Decided to go for a shoot around. Let's just say it wasn't the best decision I've ever made. Felt slow, weak and tired. Tried probably 6-7 dunks. Missed all but 1. Shooting was off, had no legs whatsoever. Did a fair amount of work in the gym this morning so I'll chalk it up to that and get plenty of rest over the weekend.

Was a shame really. After Monday night when I felt super explosive I thought I'd gained a couple of inches. Oh well.
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Coges

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Re: Two Hands Two Feet
« Reply #123 on: March 04, 2013, 10:03:32 pm »
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Ball game last night. Qualifying final too. Long and the short of it we lost by 3. I had a chance to tie it with 2 seconds to go and it looked good all the way but came out of the back of the rim. Played really well defensively and I had three massive blocks but just couldn't get going on the scoring end. Having a scoring slump the last month or so. Fingers crossed I can get it together for the next game. Week off with a public holiday next Monday so will give me a chance to get some practice in.

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Coges

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Re: Two Hands Two Feet
« Reply #124 on: March 04, 2013, 10:06:23 pm »
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05/03/13

Injuries- None
Fatigue- Legs tired from ball game last night
Motivation- Good
Bodyweight- 92.2

Squat-
Warm up sets- bar x 5, 60 x 5, 80 x 5, 100 x 3, 110 x 1
Work sets- 115 x 5, 5, 5, 3, 4

Form wasn't great at this weight. I probably could have squeezed out the extra reps but my form was deteriorating and probably would have done myself a mischief. Won't do any harm to spend another week here.

Strangely enough last set felt the best as I increased the descent speed just a bit so had some more out of the hole.
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Mikey

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Re: Two Hands Two Feet
« Reply #125 on: March 05, 2013, 12:39:46 am »
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Bad luck on losing the game. At least it was a qualifying final though so your team got another chance.
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Coges

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Re: Two Hands Two Feet
« Reply #126 on: March 05, 2013, 05:56:30 pm »
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Quote from: Mutumbo000 on March 05, 2013, 12:39:46 am
Bad luck on losing the game. At least it was a qualifying final though so your team got another chance.

Cheers. Thanks mate.
Fingers crossed the next game's a winner.
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Coges

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Re: Two Hands Two Feet
« Reply #127 on: March 05, 2013, 06:03:44 pm »
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06/03/13

Back and hips felt horrible after squatting yesterday. I know it's fatigue and tightness and it's been building for a while but still not a great feeling.
Anyway today is bench day but decided to double up and do my light/technique squats day as well as my week is batshit crazy at this point.

Bench
Warm up- bar x 5, 40 x 5, 60 x 5, 70 x 3
Work sets- 80 x 5, 5, 5, 5, 5, - Finally got all reps after missing two last week. Now onto 85.

Squat-
Warm up- 60 x 5, 80 x 4
Work sets- 92.5 x 4, 4, 4, 4, 4,
Med/high box jumps, 5, 4, 4, 3 - did these inbetween sets of squats

Hips and back feels pretty good right about now. Doing squats today definitely loosened them up. Hip flexors still a little tight but lower back pain has gone so I can live with that.
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Coges

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Re: Two Hands Two Feet
« Reply #128 on: March 07, 2013, 06:40:26 pm »
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08/03/13

Fatigue: Adductors
Injuries: None
Motivation: Pretty good
Bodyweight: ?

Deadlift
Warm up sets- 60 x 5, 80 x 5, 100 x 3, 120 x 2
Work sets- 130x5x5 - Yeah baby!!! Got all reps this time. Weirdly again the 4th set felt the best of all. Next week 135. Still working on form and using more leg drive but it's getting there.

Bench
Warm up sets- bar x 5, 40 x 5, 60 x 4
Work sets- 65x4x4

So I'm thinking that I'll run with the 5x5 format till I am squatting 120x5x5 (I estimate another 3 weeks) and then gradually taper down from there (4x4, 3x3, 2x2, max singles) and assess the results. I'd be aiming for a squat of 140+ (would love 150) and a deadlift of 170 at the end of the process. I would imagine the bench will end up around 95 or so given that's the lift I struggle with the most.
From there I don't know if I will continue this program or run with 531 from there and add in some more variety. This is getting a little boring (1 lift a day) and I can imagine in another 4-6 weeks I'll probably be over it. Will see. Either way if it gets me to those numbers it's obviously done the job it was intended for.

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Coges

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Re: Two Hands Two Feet
« Reply #129 on: March 11, 2013, 06:15:08 pm »
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Was meant to squat yesterday. Instead spent 3+ hours tearing my garden apart in 36 degree heat. Mucho fun.
Needless to say I didn't really feel like squatting after that.

12/03/13

Squat
Warm up sets- bar x 6, 60 x 5, 80 x 5, 100 x 3, 110 x 1 (8" box jumps in between warm up sets- 5, 5, 5, 4, 3)
Work sets- 115x5x5  :personal-record:
Felt really good this morning. Felt really tight on probably 22 of the 25 reps which made a massive difference. Didn't really struggle towards the end sets either.

Did some stretching and got out.

*edit- based on the 1 rep max calculator in the program article (total weight for 5x5 x 1.2) that gives me a rep max of 138. If I hit 120 that would give me 144 and I think I would work up to 150 by lowering the volume and increasing the weight. Pretty excited.
« Last Edit: March 11, 2013, 06:17:00 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #130 on: March 13, 2013, 10:49:05 pm »
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14/03/2013

Injuries- None
Fatigue- None
Motivation- None
Bodyweight- ?

Bench-
Warm up sets- 6 x bar, 5 x 40, 5 x 60, 3 x 70, 1 x 80
Work sets- 85 x 4, 4, 5  :personal-record:, 3, 3

Pretty crap day in the gym. Got 5 reps at 85 which I might have done before cannot remember so I'm calling it a PR. It's the only positive thing to take out of the session. Was rushed for time so didn't warm up either which obviously didn't help.

This waiting around inbetween sets is really getting to me. Cut it to 4 mins between sets today. Maybe it showed but I just can't stand hanging around for so long. Will definitely be moving back onto 531 after this for some more variety and the knowledge that I can push the timing a little bit too.
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Coges

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Re: Two Hands Two Feet
« Reply #131 on: March 14, 2013, 06:33:30 pm »
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15/03/13

So after a shit nights sleep and a shocking drive into work/gym I had a massive case of the CBFs. So just went in and did whatever came to mind. Was pretty easy but just spend 35 minutes going through the paces and getting the blood moving on stuff I normally wouldn't do.

DB Bench- 17.5 x 10, 20 x 10, 22.5 x 10
Cable Rows- 40 x 10, 45 x 10, 50 x 10
DB Curl- 12.5 x 8, 8, 8
Tricep Pushdown- 40 x 10, 10, 10
Leg Press- built up to a medium set of 10 but just went really easy on this
DB Snatch- 17.5 x 5, 20 x 5, 22.5 x 5 (each arm on all sets)

Done.
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Coges

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Re: Two Hands Two Feet
« Reply #132 on: March 17, 2013, 10:26:43 pm »
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18/03/13

Injuries- None
Fatigue- Some upper back tightness but nothing major
Motivation- 6.45am doesn't provide me with too much motivation- ever!
Bodyweight?

Squat-
Warm up sets- bar x 6, 60 x 5, 80 x 5, 100 x 3, 110 x 2
Work sets- 120 x 5  :personal-record:, 5, 3, 3, 2

Box jumps between sets- 3 reps / medium box

Started out so strong and in the third set my upper back was a bit loose. The bar rested pretty badly on the left trap and I basically had a dead arm for about 2 minutes after the set. After that I pretty much phoned it in. Will get all reps next week though. Felt very good initially.
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Coges

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Re: Two Hands Two Feet
« Reply #133 on: March 18, 2013, 11:00:33 pm »
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Ball game last night- pre-lim final- we won by 15 (42-27). I had 10 points which wasn't too bad considering I was hacked everytime I went near the ball with only about half of them called by the ref. Got 5 fouls too with the last being with 16 seconds to go. It's taken me all season to get a straight answer out of the refs but I finally figured out we have no protected zone in our league. Shits me cause guys will just stand in front of the ring hoping for a charge.

Either way finally landed a one hander off two feet :ibjumping: this has to be the first time ever or at least in 14 years that I've done this. Was in warm up and I just cut to the basked when one of my team mates gave me a bounce pass. Didn't even think about it, LR plant and got it easily with one hand. The squats are obviously paying off as I have noticed (felt like) I was flying last night. No one could touch me on the rebounds.

Also, have decided to keep running with the 5x5 for squats for the time being. I will take a deload week the week after next for everything but after that will keep up the 5x5 till I cannot progress any further. Will still keep the light (80%) day in too. For bench and deads though I am going to do a max set of 5 reps with some back off and assistance work. My SVJ felt really solid at the court last night so I'm obviously doing something right. Will try to get another vid up soon too to compare to the first.
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Coges

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Re: Two Hands Two Feet
« Reply #134 on: March 20, 2013, 06:07:12 pm »
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21/03/13

Injuries- None
Fatigue- None
Motivation- Zero
Bodyweight- ?

Haven't been eating much all week and certainly felt it this morning. Have been so busy with work that I'm neglecting it. Really need to get back on track here.

Bench-
bar x 10
40 x 6
60 x 5
70 x 4
80 x 4 - bench was shit. Had no energy or motivation this morning. Almost called it quits before even getting to the gym but at least got some work done.

Trap Bar DL
60 x 5
100 x 5
120 x 3
140 x 2 - this felt horrible
Did box jumps for sets of 3 in between all DL sets. box was mid thigh height

DB Snatch- each arm
20 x 3
22.5 x 3
25 x 3
27.5 x 3- felt like I needed something a little different this morning and I've been enjoying these

Will get back in and squat (light day) tomorrow. Next week will stick to the 5x5 (heavy) and 5x4 (light) squat days but go with 531 type workouts for bench and trap bar DL. Will get stuck back into the food again too.

*Edit- not sure about DL. Will have a think about it over the weekend, read some literature on here and reassess*
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