Author Topic: Two Hands Two Feet  (Read 502576 times)

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Coges

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Re: Two Hands Two Feet
« Reply #180 on: July 21, 2013, 08:43:47 pm »
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So back from a week of leave. Didn't get too much training done as I was enjoying some quality family time. Ate like a horse and put on just under 4kgs for the week (prob mostly water).

Trained last night and am feeling better for it this morning.

Squats-
bar x 10
60 x 5
80 x 5
100 x 5, 5, 5, 5, 5

Smashed some foam rolling/stretching over the weekend prior to and post training and the body is feeling pretty good. I've looked back over my log so far and my best results were coming off the powerlifting style program that I was doing. The only problem was I didn't pay enough attention to recovery. Feel like I've got that under control so am looking forward to some decent gains in the near future.
"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 #181 on: July 22, 2013, 11:08:27 pm »
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Ball game last night. We got up by 9 points and was a decent game. I played alright without being outstanding. Had heaps of rebounds and a huge block with about 2 min to go which was nice. Only 8 points but I missed some easy shots so really should have had 15 at least. Fitness is still less than desirable but I'll get there once I get my body right. Have 5 games left of regular season so could be coming into form just in time for finals.
"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 #182 on: July 24, 2013, 07:11:10 pm »
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24/7/13

Bench
bar x 5
40 x 5
50 x 5
60 x 5, 5, 5, 5, 5

Squat
bar x 5
60 x 5
80 x 4, 4, 4, 4, 4

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 #183 on: August 01, 2013, 10:31:42 pm »
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30/07/13

Work life, sick family and kids who don't sleep are throwing my training into disarray at the moment. Have stopped using the gym near work and am back to the garage gym of a night time. Convenience is good but have to get used to 9pm workouts again.

No ball this week as was looking after sick family. Wife has flu and bronchitis, son has flu and daughter has cold so loving this at the moment  :(

Squat-
bar x 10
60 x 5
95 x 5
105 x 5, 5, 5, 3, 2

Felt absolutely horrible. Didn't feel tight and was feeling the force in all the wrong areas. Not sure what the hell is going on. Maybe I haven't been consistent enough lately or could be shitty sleep and eating lately. Who knows. Bit disallusioned atm.

Felt some pain through the lower back post squats. Got the heat bag going on them and felt ok the next morning. Not great but no real pain in lower back. Hams, calves and feet felt like rubbish though.

"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 #184 on: August 01, 2013, 10:53:06 pm »
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01/08/2013

Went for a massage. Body had/has been feeling worse and worse over the last few weeks. She said I was pretty banged up but that I responded to the treatment really well which has been a common theme for my body in the past. She did mention that my pelvis is out of alignment (rotated to the right) which is no doubt why I'm having issues with my legs. Strange that she said that given I had read this article only a day before:

http://chadwaterbury.com/align-your-pelvis-to-reduce-pain/

Anyways, I need to get this sorted soon. Will book a visit to my osteo over the next week to get a re-alignment done. In the interim will give the stretch in the post a try and see if that helps a bit.

Am finding that my training is so inconsistent at the moment is really annoying me. I will have to pull back a bit till I get this pelvis thing sorted as I don't want to be placing too much stress till it's fixed. Am also going to have to pay more attention to my "core" training by actually adding some in. I've been doing plenty of SMR, foam rolling and stretching but it really hasn't been sticking and I'm thinking the pelvis is why. I would think that even if I pull back on the weights I should see some good results from my body by getting the pelvis aligned and getting some more strength and endurance into the core. Then when I'm ready to ramp up the weights again I should (fingers crossed) be stronger than before. Time will tell.

Not really sure how to structure the training at the moment. Will probably do a pretty good extended warm-up (something I've been lacking in a bit lately) including some activation stuff, get a few lifts in working in higher than normal rep ranges (maybe 6-10-12?) and then work the core, stretch, etc, whatever. No idea at the moment. Just need to get the body completely healthy and structuraly sound so I can attack the weights again. I might even throw in some cardio type stuff too who knows. I'm hoping the whole process will be around 4-6 weeks which would still give me time to attack the weights for some end of year goals.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: Two Hands Two Feet
« Reply #185 on: August 02, 2013, 09:56:41 am »
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plus keep working upper body. and maybe unilateral stuff for your legs until the realignment allows you to do bilateral stuff again? just a suggestion. hope you feel better.

also, for core, new favorite exercise is windshield wipers. challenging, relatively unloaded, and easy to progress (i.e., start in a tuck with small range of motion and then gradually work on extending your legs and your ROM). added bonus of challenging grip.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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ChrisM

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Re: Two Hands Two Feet
« Reply #186 on: August 02, 2013, 10:55:52 am »
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Seconding the wipers! Started them a few weeks ago, good stuff.
Insert motivational quote here...

Coges

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Re: Two Hands Two Feet
« Reply #187 on: August 04, 2013, 08:32:59 am »
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plus keep working upper body. and maybe unilateral stuff for your legs until the realignment allows you to do bilateral stuff again? just a suggestion. hope you feel better.

also, for core, new favorite exercise is windshield wipers. challenging, relatively unloaded, and easy to progress (i.e., start in a tuck with small range of motion and then gradually work on extending your legs and your ROM). added bonus of challenging grip.

Thx. I actually don't feel too bad normally but definitely notice it post workout. Do have to be careful with upper body though atm too given the pelvis is affecting my spinal alignment too. I feel it sounds a lot worse than it is but and should be able to get in this week sometime to get the alignment done. I am being wary with the training given this alignment thing tends to happen to me a few times a year. My body responds well to treatment though which is a plus but I don't want to have to rely on getting alignments done every few months.

Will give the windshield wipers a go. I really don't do any core work now which I'm really learning is probably a bad thing. Also, got myself Kelly Starrett's book (still working my way though) and have already picked up some key items to get cracking on over the next couple of weeks.

You sound like you've had some good results from it.
« Last Edit: August 04, 2013, 08:36:23 am 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 #188 on: August 04, 2013, 08:36:53 am »
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Seconding the wipers! Started them a few weeks ago, good stuff.

Nice. I'll definitely give them a go.
"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 #189 on: August 06, 2013, 02:20:45 am »
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Ball game last night. Played rather well despite the pelvis situation. The other team's big guy had no idea what he was doing so was relatively easy game. We won by 39 and I had 19 with probably 15-20 rebounds. Feel pretty banged up though today. Aiming to get into Osteo early next week. Have lost 4-5" off the vert easily maybe more. Also my sprinting speed just wasn't there. Didn't try any dunks last night. Just not worth it. It seems the brunt of the force here is felt in my calves, ankles and feet which is shit considering my ankles are relatively dodgy anyway.
"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 #190 on: August 14, 2013, 06:21:42 pm »
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Ball game on Monday. We won by 9 in the end but it was a tough one. We got away early and were up by 15 but they reeled us in to around 4 points late. The fouls commenced trying to stop the clock and close the gap and thats where we got it back out to 9. I had 11 points but should have had in the 20s. I'm normally an ~85-90% free throw shooter. I hit 1 from 6 including an air ball. No idea what was going on there. Also got absolutely raped in the key on the offensive end and with only 1 ref on the night they didn't call much. My arms look like I've been cutting myself it's ridiculous.
Again didn't attempt any dunks. Feel like my vert is down a fair bit on normal but was still effective on the rebounds which probably says more about my opponents than it does about me. I seem to be able to out rebound most guys in the league even if I'm missing out on a few inches here and there.

Good news is though I've booked in to see my Osteo on Friday. Will probably be the first of a few visits but am hanging to get this problem sorted out. Legs were rubbish the day after playing again and the left lat (where it inserts at the base of the ribs) is killing me. 
"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 #191 on: August 14, 2013, 06:45:34 pm »
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14/08/13

Finally got back in the gym. Was going to wait till after I'd seen my osteo but thought I'd get in there and do something. Have been working through my goals/lack thereof and putting together a bit of a plan for myself too. Don't have it fully sorted but feel like I'm getting back on track. I have basically revised my whole training plan although the end result of my actual training doesn't look that different. Funny that.

Warm up- will be spending some decent time in this zone going forward
90/90 hip lift
Lunge iso hold- L-60s, R-40s (only had 30s rest between sets- will reverse order next time and see if R is weaker or it is the lack of rest)
Push up iso hold- 30s (want to build to 60s here)
rollover into v-sit x 10
mountain climbers x 10
pec and lat stretches
shoulder dislocations x 10
imitation snatch complex- am teaching myself the snatch and will be including this in all warm ups. Started with the bar when I should have started with a brookstick (will do that next time) as the back felt very susceptible on overhead squats
<a href="http://www.youtube.com/watch?v=qUL_mYxtHXY" target="_blank">http://www.youtube.com/watch?v=qUL_mYxtHXY</a>
(forgot to add hip flexor stretches in)

Squat
bar x 8
60 x 8
80 x 6, 6, 6

Incline Bench
bar x 8
40 x 8
60 x 6, 6, 6

Snatch Grip Deadlift
60 x 8, 8

Notes:
Warm up- felt good and ready to go post warm up. The snatch complex really had me breathing hard at the end and I know I got 75% of the technique wrong too.

Squat
The goal here is 8 reps and to build some work capacity so not taking as much rest between sets. I have adpoted a stance of just outside shoulder width with feet as straight as possible and a focus on really pushing out the knees. Legs weren't too bad but really felt the pressure and strain on the mid-lower back after 4 reps in each set. Fingers crossed this will be resolved once the pelvis issue is sorted.

Bench
I lose my strength here the quickest of any other lift. Felt ok without being stellar.

Snatch Grip DL
Am going to incorporate these for higher reps at a lower load and build from there. The grip will be the main issue here. Form was pretty good mobility of getting into position didn't seem to be an issue. Need to work on locking these out properly without  hunching a bit.

Overall- Not having done any training in 2 weeks I knew I would struggle. This coupled with an average of 4-5 hours of sleep a night (1 year old daughter) for the past few months really doesn't help things. All in all though good to get a nice light session to come back in on. Will add to that over the coming weeks and get some consistency going.
"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 #192 on: August 18, 2013, 07:58:34 pm »
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Saw the osteo on Friday. As expected the body was pretty bad. She gave it a good working over and although some progress was made my left hip/lower back area was really stubborn. Back again this Friday for more treatment. Felt pretty sore afterwards and the mid back again is causing me issues. Overall I think this is probably the worst condition I've been in for a few years without any specific incident. Good though that I don't have a game this week so into the gym a few times to try and do what I can to sort it out.
"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 #193 on: August 25, 2013, 08:39:23 pm »
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So I had a pretty awesome weekend  :pissed:

Started off all good with seeing the Osteo on Friday. She worked some of her magic and the body was feeling v good. She's been experimenting with different techniques and strangely enough she did some work on my liver meridian around the rib cabe and arm pit which released my extremely tight IT band. Mind = blown!

Normally I'd give the body a couple of days to settle but I felt so good I decided to get in the gym Sat morning and take advantage. Did an extended warm up, body felt nice and warm even though it was only about 10-12 degrees in the garage. Performed some warm up sets of deadlifts and did 3x5@100kg. Was super careful on these sets with my form and bracing and all the stuff you're meant to do. Then move on to do some front squats. I use just the bar and do I rep and have massive pain in the lower back. Now in the past I'd try and push it and work around this but with the way my body has been I called it a day. So fricken pissed.

One strange thing is that considering how cold it was I was wearing my full leg compression tights under my clothes. The only other time I have worn these whilst lifting I was squatting and had the same problem with my back. Didn't think about it at the time but when I sat down afterwards I remembered. Now I know that's a pretty tenuous link but quite the coincidence.

Considering my training (or lack thereof) lately I've come to the conclusion that I have pretty weak hams and upper back with tight hips. I don't think the lower back itself is the issue. I believe my lower back problems are all driven our of the hips and hamstrings. I do think any training I do from here has to be focused on getting myself healthy and up and running again at the expense of any real strength gains. I've had a lot of time to think about my training over the last couple of weeks and I have come to a realisation of sorts. I have always chased three numbers. A 200kg deadlift, 150kg squat and 100kg bench. This is under the assumption that something magical will happen once I reach these numbers. This has also been at the expense of conditioning work or dare I say it cardio. When I have been consistent I have done quite well with a deadlift of 160, squat of 140 and bench of 90. Really though for the amount of time I have been training it's pretty weak progress. Now do I really need to chase these numbers? Maybe. I'm sure I need to chase some numbers. Maybe these numbers, maybe not. Maybe these lifts and maybe others.

So what do I do from here? Really good question thanks for asking. I don't know yet but when I do I'll let you know too.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: Two Hands Two Feet
« Reply #194 on: August 26, 2013, 11:21:16 am »
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Started off all good with seeing the Osteo on Friday. She worked some of her magic and the body was feeling v good. She's been experimenting with different techniques and strangely enough she did some work on my liver meridian around the rib cabe and arm pit which released my extremely tight IT band. Mind = blown!


i <3 voodoo magic PT shit. it's the best.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter