Author Topic: Two Hands Two Feet  (Read 146492 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1950 on: June 14, 2020, 06:27:19 pm »
+1
12/06/20

Reverse Deadmill- 2 mins

KOT (Sissy) Squat- 10" elevation- 5x10

VMO (hack) Squat-
bw x 10, 10 x 10, 20 x 10, 25 x 7, 25 x 5- last two sets barbell behind glutes. Makes this a million times harder.

Nordics-
4" elevation - 5, 5, 7

Stretch. 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 #1951 on: June 14, 2020, 06:28:45 pm »
+1
14/06/2020

Bench- 75 x 8, 8, 8, 8
DB Row- 28 x 8, 8, 8, 8

Incline Bench- 60 x 8, 8, 8, 8

Scott Curls- stopped after 1 set. Right elbow was strangely painful after sleeping weirdly on it.
"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 #1952 on: June 15, 2020, 01:24:27 am »
+1
15/06/20

Reverse Deadmill- 2 mins

Patrick Step Up- sets of 10
20, 40, 60, 80, 95

ATG Split Squat- sets of 5
bw, 12, 22.5, 35, 45

Nordics- 4" elevation
3 x 10

Getting so close on the nordics. I'll go down to 2-3" elevation next week then hit them up from flat. Need to get my hips flatter and worked that the last set today. Hams are trashed!
"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 #1953 on: June 17, 2020, 07:40:23 pm »
+1
18/03/20

7am training. Got my morning routine back up and running. 6am wake to train at 7 in home gym. Perfect.

Deadlift-
bar x 10, 60 x 5, 80 x 3, 100 x 3, 120 x 3, 140 x 3, 150 x 3

OHP
bar x 10, 40 x 5, 50 x 1, 55 x 1, 60 x 1

Will test bench and squat tomorrow.

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?
« Last Edit: June 17, 2020, 07:43:39 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Two Hands Two Feet
« Reply #1954 on: June 18, 2020, 09:32:10 am »
+1

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?

I would move the Good morning to squat day, as it's a squat assistance, and doubling up on posterior chain moves with deadlift doesn't seem like a good idea
And then move a few quad moves to deadlift day, so you get 2 days of quad/posterior stimulus a week
So if it was me I would just get rid of the step up and move the split squat to deadlift day, doing it after deadlifts, and then GM to squat day




Coges

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Re: Two Hands Two Feet
« Reply #1955 on: June 18, 2020, 07:32:56 pm »
0

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?

I would move the Good morning to squat day, as it's a squat assistance, and doubling up on posterior chain moves with deadlift doesn't seem like a good idea
And then move a few quad moves to deadlift day, so you get 2 days of quad/posterior stimulus a week
So if it was me I would just get rid of the step up and move the split squat to deadlift day, doing it after deadlifts, and then GM to squat day

Good thinking. Hadn't thought of that. Thanks mate.

I can't get rid of step ups though. They've been a key for me with knee pain so they have to stay. I'm at the Patrick step up standard now so will move to Poliquin then Petersen and then come back around and go for the higher standard. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Two Hands Two Feet
« Reply #1956 on: June 19, 2020, 02:06:46 am »
+1
So far I have found my step up gains have stayed or improved as long as I do my backwards walking up slopes, regular full depth squats, bodyweight versions in my warmups etc
General muscle gains in size and strength transfer over




Coges

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Re: Two Hands Two Feet
« Reply #1957 on: June 19, 2020, 02:26:56 am »
0
So far I have found my step up gains have stayed or improved as long as I do my backwards walking up slopes, regular full depth squats, bodyweight versions in my warmups etc
General muscle gains in size and strength transfer over

My knees are pretty damn good right now so the main reason is I'm scared of taking them out. I remember the immediate gains I had just from doing reverse sled/deadmill, step ups and ATG split squats along with the stretching and the pain and instability came back when I stopped doing those things. I still have plenty to go to get to his "world class" standards though.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Two Hands Two Feet
« Reply #1958 on: June 19, 2020, 05:04:16 am »
0
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful


Coges

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Re: Two Hands Two Feet
« Reply #1959 on: June 21, 2020, 07:55:40 pm »
0
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful

Idk man. You never felt your VMOs on fire after a decent set of step ups?
"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 #1960 on: June 21, 2020, 09:48:12 pm »
+1
Tested squat and bench on Saturday.

Low bar squat- 120 x 1

Bench- 90 x 1

Was conservative with both. Bench maybe had another 5 but why risk it. Squat could have pushed another 10-15 but again no point.

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

CoolColJ

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Re: Two Hands Two Feet
« Reply #1961 on: June 22, 2020, 01:32:15 am »
0
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful

Idk man. You never felt your VMOs on fire after a decent set of step ups?

yeah, but the rest of my leg is also pumped as well.
I get the same burn from reverse hill walks, and sissy squats so that maintains my ability to recruit them
And my single leg knee over toes calf raises with the SSB loads them up isometrically
These are all the same exercise pretty much in terms of joint angles

Coges

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Re: Two Hands Two Feet
« Reply #1962 on: June 22, 2020, 11:20:38 pm »
0
23/06/2020
bw- 95.1

6am training

Patrick Step Ups- sets of 10
bw, 20, 40, 60, 80

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 80 x 5, 95 x 10

Nordic- only available option was a decline bench
5, 4, 3

ATG Split Squat
bw x 5, +20 s 5, +40 x 5

L-sit
8s, 8s, 4s

Doneski. First day back in the gym so I cleaned the shit out of everything I touched. Glad to be 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 #1963 on: June 23, 2020, 09:41:24 pm »
+2
24/06/2020
BW- 95.1

6am training

Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 12

Incline DB Press- 5 x 10 @ 20s
DB Row- 5 x 10 @ 30

BB Curl- 30kg x 10, 6, 4

Pre-workout made me feel pretty sick. It hit mid DB presses and held till the end. Not sure why but I'll be using straight up coffee tomorrow morning.
"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 #1964 on: June 26, 2020, 04:44:19 am »
+3
26/06/2020

Deadlifts
bar x 10, 40 x 5, 60 x 5, 80 x 5, 100 x 5, 115 x 5, 130 x 7

Had to be quick in and out but got it done.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky