Author Topic: Two Hands Two Feet  (Read 220786 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2130 on: March 31, 2021, 03:35:30 am »
+1
Athletic Muscle Program- Day 3 (31/03/2021)

1pm training
Bodyweight- 97

Buy In-
Wall Tib Raises- 15 x 3
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@8kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3
80 x 6, 6, 6, 6, 6
Single Leg Leg Curl
15kg x 6, 6, 6, 6, 6

Upper Body
Dips- 4, 4, 4, 4
Chins- 4, 4, 4, 4

Was pushed for time. Stretching will come later. And a 10.15pm ball game lol.
"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 #2131 on: March 31, 2021, 06:15:57 pm »
+1
Ball game last night. Last game of the season and looks like I won't play again till the next summer league here as most of the guys play footy during the winter. Vert was down which was no surprise but court speed was up. Way up which was very surprising. Legit blew by guys all night with no fatigue. Legs are sore AF today though haha.

Training to come later.
"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 #2132 on: April 02, 2021, 01:27:00 am »
0
Athletic Muscle Program- Day 4 (01/04/2021)

1pm Training
Bodyweight- 97.5

Buy In-
Wall Tib Raises- 15 x 3
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@8kg

Banded Standing Good Morning (2" band)-
Warm Up- 20 x 3, 3, 3
40 x 6, 6, 6, 6, 6
ATG Split Squat-
Warm Up- bw x 3, 10 x 3, 20 x 3
30 x 6, 6, 6, 6, 6

Upper Body
DB Shoulder Press-
22.5 x 6, 6, 6, 6, 6
DB Row-
22.5 x 6, 6, 6, 6, 6

Quick stretch after. Also was able to go into my full ROM in splits which is about 5" off the ground. Sick!


Athletic Muscle Program- Day 5 (02/04/2021)

1pm training
Bodyweight- 97

Buy In-
Tib Raises- 10kg x 8, 8, 8
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@10kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3
80 x 6, 5, 6, 4, 6
Nordic Eccentrics
bw x 6, 6, 6, 6, 3

Upper Body
Incline DB Press- 15s x 8, 25s x 6, 6

Ski Erg x 500m in 1:57 (fucking evil machine haha)

Absolutely toasted! First week down. Legs felt great this morning but suffered during the workout. Recovery hasn't been great this week though. Sleep has been really off so looking to dial that in next week.
"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 #2133 on: April 06, 2021, 06:48:02 pm »
+1
Athletic Muscle Program- Day 6 (06/04/2021)

3pm training
Bodyweight- 98

Buy In-
Tib Raises- 10kg x 8, 8, 8
SL Standing Calf Raise- 3x10@10kg
Standing Hip Flexor Raise- 3x8@10kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 60 x 3, 70 x 3
85 x 6, 6, 6, 6, 6
Banded Hamstring Curl
Red band x 6, 6, 6, 6, 6

Jumps
6 of each- SL heel toe, SL toe first, LR & RL with rebound

Upper Body
Chins & Dips- 3 EMOM x 5

Ski Erg- 30s on/30s off x 6 (I now have a love hate relationship with this machine)

Really thought I was going to struggle today. Squats were difficult but got them easy in the end. Jumps were flying. Wished I had filmed them. Especially the LR plant off 2 steps. Had a couple of guys in basketball shorts behind me watching on which got me an extra inch or two haha.


Athletic Muscle Program- Day 7 (07/04/2021)

7am Training
Bodyweight- 98.3

Buy In-
Wall Tib Raises- 12 x 2
SL Standing Calf Raise- 2x8@10kg
Standing Hip Flexor Raise- 2x8@10kg

Banded Standing Good Morning (2" band)-
Warm Up- 20 x 3, 30 x 3, 40 x 3
50 x 6, 6, 6, 6, 6
ATG Split Squat-
Warm Up- bw x 3, 10 x 3, 20 x 3
35 x 6, 6, 6, 6, 6

Upper Body
BTN Press-
20 x 6, 30 x 6, 40 x 6, 45 x 2
Cable Row-
60 x 8, 8, 8

Did some pancake and piriformis stretching between upper body sets. Body feels great at the moment. Elbows are still a little touchy with the tendonitis but I know a lot of that is the sugar and alcohol. Last time I went off those it cleared up pretty quickly. Will add in more upper body stretching too as that is a big key.

Had a rough Easter weekend with food and drink. Back to normal the last two days and finally time to get that bodyweight down to respectable levels. I've definitely put on some mass though so am going to keep cals fairly high and recomp instead of cutting too hard. Aiming around 2,500 cals a day and will reassess at the end of the week.


"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 #2134 on: April 08, 2021, 05:50:34 am »
0
Athletic Muscle Program- Day 8 (08/04/2021)

5pm training
Bodyweight- 97.5

Buy In-
Tib Raises- 6kg x 8
SL Standing Calf Raise- 10@15kg
Standing Hip Flexor Raise- 8@6kg

Banded BB Squats (2" band)-
Warm Up- bar x 3, 40 x 3, 60 x 3, 80 x 3
90 x 3, 80 x 5, 80 x 5, 90 x 5, 100 x 4
SL Glute Bridge
5 x 10s/side

Stretching-
Natural leg extension x 5
Elephant Walks x 60s

Upper Body
Flat back BB bench-
20 x 10, 40 x 8, 50 x 8, 3

Went surfing with my kids this morning. Lot of time in the car and in the sun. Was tired AF and didn't want to train but got myself into it. Almost pinned by the first set of squats haha but then got pissed at myself for being lazy . Got the 90 and then went to 100. Definitely doable and I'll be hitting that next week. No idea what poundage the bands add at the top. At a guess I'd say 30-40kgs. 
"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 #2135 on: April 10, 2021, 09:50:22 pm »
0
09/04/2021

2 hours BJJ. Was going to train later in the day but the body was wrecked.

10/04/2021

Spent the day watching my wife at a crossfit comp. Pretty cool. She PR'd her deadlift with 3 reps at 110kg. Was also good to see others compete. One poor guy hit 180 for 3 twice but the 5's kept falling off the end of the bar cause there was no room for collars. Damn beast!

I've missed two sessions this week and next week is lightwer volume but a chance to test some 4RMs. Looking forward to that.

Also, have canned the coaching business. The cert structure had changed which meant a transition from online coaching to more in person stuff. Hard for me to do whilst working full time and spending time with the family. Not to mention my own training. I've been putting it off for a while and it's kind of a relief. I've got so much I want to accomplish personally and I can now get back to focusing on that. 

"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 #2136 on: April 12, 2021, 05:14:14 am »
0
Athletic Muscle Program- Day 11 (12/04/2021)

Testing/Reload Week

BW- 99.8- I feel good at this weight but need to exchange some fat for muscle.

Warm Up
Deadmill x 2 mins

Squats (oly shoes- no belt/sleeves)
bar x 10, 60 x 4, 80 x 4, 100 x 4, 120 x 2, 2, 2, 130 x 1

Was meant to hit 120 for 4 but it just didn't happen. 110 definitely. 115 maybe. Decided to do some doubles to make up for it. Felt pretty good after the third double so went for a single at 130. Was slow but never in doubt.

Hilariously this is 15kg off my all time PB. I have to pass 150 this year and even 160. It would be a travesty if I didn't. Also have 200kg on the deadlift target. I'll test an easy 1RM Friday and should get 150 or 160. 180 is my all time best and that's going to fall this year.



"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 #2137 on: April 15, 2021, 06:11:02 pm »
+1
Athletic Muscle Program- Day 14 (15/04/2021)

Testing/Reload Week

BW- 99 (again!!!- this seems to be my new set point)

2pm

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

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

Sled x 6 mins- mostly backwards with a little forward action towards the end.

Deadlift was pretty easy. Would say a 7 on the RPE scale. Could have pushed for 5-7 reps or gone to 160/170 but there's really no point. I wanted to gauge where I'm at and I got that. All time max is 180 and I can usually hit 160 any day of the week. This shows I'm on the right track for a 200 in the near future.

Also hips and knees felt like butter after that sled work. Has to become a permanent thing. I was literally walking around the house once I got home just to feel that glute and quad pump haha



7pm

Hapkido training. First session at our new club. Bout an hour 15 mins total and I felt great the entire time. Body is in a good place. I need to remind myself not to get carried away thinking about different training approaches. I've caught myself going down the oly and powerlifting rabbit holes this week. Need to stay the course. Whatever I'm doing right now is working and I can adapt it to suit my needs and it has the potential to add in the work to get to those higher squat and deadlift numbers. I've also added easy reps at 100kg bench to my list of goals for this year. I feel that's just something I should be able to do at my weight.   
"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 #2138 on: April 18, 2021, 08:36:02 pm »
0
17/04/2021

90 mins BJJ. Great session. Half an hour at the end was pure rolling. I'm fairly new to this but was toast at the end. Complete toast. Arms were painted on. Learnt a few new chokes and arm bar finishes though which was cool.

Did realise though that I need to be much, much fitter. Some of that will come with more rolling but I need to put in some time in the gym too.

18/04/2021

Hilarious how I said last week not to change what I'm doing cause I'm feeling so good. That lasted till I saw the next evolution of the program I was on. It's full on (lifting, jumping and sprinting) and I'm a little concerned about my current lifestyle getting in the way. I'm back to training martial arts 3-4 times a week and I'm worried that the overall volume will just be too much. The other part is I need to do more flexibility training. There's an element int he current training but not enough for what I want. Still want to capitalize on the recent volume of squatting so was looking at something that would still incorporate that and allow a day in between each session for some cardio/HIT and stretching. Stumbled across Toddday's program that he put together for me 5 or 6 years ago now. I remember really enjoying it and decided to do that with some ATG style changes. It's three days of lifting plus jumping and track work. I will nix the jumping for cardio and stretching and keep 1 day of track work in. Really looking forward to this. Will run for 4-6 weeks then deload and see where I'm at.

Another thing. I was listening to a podcast with Brian McKenzie on it. Most of my breathing is nasal only but I don't

19/04/2021 

6am training
BW- ?

Reverse Sled- 2 mins

Squats (4, 7, 7)- in sleeves
bar x 10, 60 x 4, 80 x 3, 100 x 1,
115 x 4, 105 x 7, 7 (belt for these sets)

Seated Good Morning
40 x 5, 5, 5

Hanging Leg Raises (knees on way up/straight legs on way down)
3 x 5

Lat Pulldown-
59kg x 10, 10, 10

DB Shoulder Press-
20s x 6, 4, 5

Ski Erg- 500m nasal breathing only - roughly 2:33

Couch Stretch/Leaning Lat Stretch

Felt great. Those sets of 7 were hard but the legs held up ok.

Hapkido training to come 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 #2139 on: April 19, 2021, 08:02:26 pm »
0
Hapkido class last night. Sore AF would be an understatement. Lots of falling especially straight backwards. Brutal for the upper back and neck till you get used to it. Good to be back though.

Looking to book a BJJ comp for 2-3 months away too. Going to give myself a goal to work towards and really focus on getting into comp shape.
« Last Edit: April 19, 2021, 08:04:50 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 #2140 on: April 20, 2021, 06:58:42 pm »
+1
20/04/2021

Rest Day

Did some minor stretching but nothing else. Upper back and neck sore AF from hapkido

21/04/2021

Warm Up
2 mins sled

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 5, 110 x 3, 130 x 1 (belt and sleeves)

Deadlift-
bar x 10, 60 x 5, 80 x 5, 100 x 3, 120 x 2, 140 x 1, 155 x 1, 165 x 1 (belted last three sets)

Clean & Push Press
60 x 2, 2, 2   

Farmers Walks x 6

Done.

Body felt good after this session but still pretty sore overall. Will make Friday a really light day as I'll be training Hap Thursday night and Jits on Saturday. Meant to have a Jits session tonight too but working so can't make it this week. May need to rethink the number of lifting sessions. 2 may be more appropriate if I'm training martial arts 4 times a week. I still need to get conditioning and flexibility sessions in on top of this. I like the 4/7/7 rep scheme for squats so may do that one day with RDLs and split squats and deadlifts the next. Maybe bench and OHP on these days too. I can get plenty of other volume work in the conditioning sessions. Might be a good way to go. Will ride the rest of this week out and see how I feel. 
"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 #2141 on: April 23, 2021, 09:06:28 pm »
0
Bloody sick. Had a couple of terrible nights sleep thanks to my kids and one of the dogs and it hit me like a truck Thursday night. It's Sat morning now and I feel a ton better but will rest this weekend and get after it again Monday.

Have also been thinking about my eating. I heard a Stan Efferding quote the other day on the Mark Bell YouTube channel about mastering your bodyweight. Effectively eating for maintenance and focusing on performance over time. Basically a recomp with performance in mind. I've been cutting/bulking for 10+ years now (a lot of that cutting) and have made gains but have never eaten at maintenance for a long period of time. I've tried before but never lasted. My end goal has always been between 95 and 100. and I'm about 98 right now. Eating for maintenance here would be around 3600 cals a day. A long way from the 2500-2700 I've been eating recently with as low as 2000 at some stages.

So long story short I'm going to eat for this bodyweight (~3600 cals, 220g protein, 330g carbs and 152g fat) and focus on getting as much out of my performance as possible. I'm sure I will put on some weight initially so lucky we're going into winter here but I will keep pushing on this and give myself a good 6 months to figure 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 #2142 on: April 25, 2021, 09:32:12 pm »
0
Rested all weekend due to the bad cold which gave me ample time to put together and refine my training for the next 4-6 weeks and get my food plan sorted. All great stuff. Then....my wife asks me if I want to do a partners crossfit comp with her in June hahaha. Now I'm not one to say no to a challenge so it looks like I'm training crossfit for at least the next 8 weeks. I'm not going to do my own program for this so I just went and bought some online training from Fikowski (because I'm a pro athlete now hahaha). It's his daily training including a scaled version and it's $20 per month. I'll give it a go for a few months. I've had a quick look through and it's super thorough including heaps of personal vids from Brent himself. First session later today. Fingers crossed.
"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 #2143 on: April 26, 2021, 10:37:34 pm »
0
26/04/2021

A:
Warm-up
90/90 Breathing - 2 Sets of 15 to 20 Breaths
Video Link: https://www.youtube.com/watch?v=yK76EjaSuYk

2 Sets:
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

B: Squat
5 x 5 Back Squat
@ 50% of 1 rep max back squat
Resting 4 minutes between sets

C: Prep
5 Minute EMOM: 1 Snatch Pull + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Snatch
All done with Bar only

D: Olympic Lifting
Build to a single in the squat snatch
Stop once you get to 70% of your 1 rep max.

bar x 1, 25 x 2, 30 x 1, 35 x 1

E: Prep
5 Minute EMOM: 1 Hang Power Clean + 1 Front Squat + 1 Hang Clean + 1 Push Press + 1 Split Jerk
All done with empty bar

F:Olympic Lifting
Build to a single in the squat clean and split jerk
Stop once you get to 65% of your 1 rep max.

30 x 2, 40 x 1, 50 x 1

G: Cool Down
90 Second Banded Quad Stretch per Side
90 Second Banded Hamstring Stretch per Side
2 Minute Puppy Dog Pose
20 Scorpion Stretch per Side @1112 Tempo


27/04/2021

A:
Warm-up

3 Sets:
10 Banded Overhead Press @1112 Tempo
10 Banded W’s @1112 Tempo
10 Banded Good Mornings @2121 Tempo


3-5 Sets:
10 Calorie Row
2 Pike Push-ups
Rest Walk 30 Seconds Between Sets

 
B:
Handstand Push-up Condensing Cycle (can't do handstand push ups so did pike push ups)

3 Sets:
40 Calorie Row
6.6 Pike Push-up

As Many Reps As Possible Pike Push-ups in 60 seconds

Rest 3 minutes

Notes: Timer starts off of 2nd 6th rep.

C:
Handstand Push-up Accessory lightweight pressing

3 x 20 Lightweight overhead presses 2 dumbbells

Rest 90 seconds

D:
Stretch

Pec stretch x 1 min/side
Lat stretch x 1 min/side
Standing Pike x 1 min
Couch Stretch x 1 min/side
« Last Edit: April 26, 2021, 10:40:30 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 #2144 on: April 28, 2021, 09:48:15 pm »
0
28/04/2021

30 Min zone 2 cardio-

Wanted to run but am still recovering from the cold. Decided to walk the dog for 30 m with nasal breathing only. Managed to get my HR at 110 pretty much the entire way which was perfect.



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