Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Coges

Pages: 1 ... 77 78 [79] 80 81 ... 200
1171
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 22, 2017, 12:17:13 am »
22/7/17
bw- 88.6 (down again)

Rest day

Getting the new program sorted and will be doing a cardio/strength endurance based building block for 6 weeks. Not going to be lifting heavy at all which will be hard to do but should be a nice change up for the body. Wanted to get a cardio base and increase work capacity earlier in the year so pretty happy to finally bite the bullet and do it. See you in 6 weeks barbell.

Going to eat at or around maintenance during this time as no doubt the addition of cardio will do a lot for any calorie deficit I was planning.

1172
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 21, 2017, 08:45:22 am »
21/07/17
bw- 88.9 (coming down again)
injuries- right hip/lower back
soreness- right wrist (about 85%)

Warm Up

Dips- bw x 5, 5, +5kg x 5, 5, 5
Incline DB Press- 20 x 10, 10, 10
DB Floor press with 3 sec hold at top- 22.5 x 8, 8
Front plate shoulder raise- 20 x 10, 10
Lateral Raise- 10 x 10, 10

couch stretch x 1 min each side
tailor pose x 1 min +5kg each side
piriformis stretch x 1 min each side

Was a good session. Back/hip was ok and not bugging at all.

Had the massage this afternoon. Feeling great but sore AF. Everything was tight but the hip flexors were brutal. She said they were a 7-8/10 on the tightness scale. Need to do plenty of work from here on in to sort this out. Will take tomorrow off and go again Sunday. No heavy squatting or DLing for a few weeks though I think. Make sure this is under control first.

1173
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 20, 2017, 07:38:53 am »
Quote from: acole14 on July 20, 2017, 12:43:52 am
Quote from: Coges on July 19, 2017, 07:40:08 pm
Quote from: acole14 on July 19, 2017, 03:51:20 am
Quote from: Coges on July 14, 2017, 07:40:18 pm
Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.

Does Derrimut have a GHR? Slow eccentric GHR's never hurt. Or SL eccentric DL concentric ham curl machine, but GHR is better.

Also could try the 45 second hamstring lever holds and progress as a warmup. They helped me a lot.

Edit: Also, with the hips, lying banded hip distractions, as shown in this article: https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/ is great, I do it when I remember.

Yes to GHR. Two of them actually. Will give those a shot. My next few weeks is going to be trying to sort a few of these problems out. No doubt I have inactive/weak glutes and hams and I need to give them more attention.

What's a hamstring lever hold? I just googled and got a bunch or random stuff.

That's a boss article. Thanks mate. Have pinned that one to come back and read fully later.

Sorry, that's what my sprint coach called them. It's this for 45sec-1min x 2-3 sets with better dorsiflexion and keeping everything in line (ankle-knee):



You can progress by bending the leg a bit more on each set until it looks like a SL glute bridge.

Nice. Thanks mate. Will give this a run tomorrow. Also going to throw some sissy squat ecc in there too for the knees so that would be a nice combo.

1174
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 19, 2017, 07:51:41 pm »
Quote from: adarqui on July 19, 2017, 05:20:01 pm
Quote from: Coges on July 18, 2017, 05:10:41 pm
19/7/17
bw- ?
injuries- left wrist
soreness- major soreness in right hip/top of glute med, lots of hot spots in hams too

Warm Up-
Hanging, chest & lat stretches

Chins-
bw x 5, 5
+5kg x 4, 3, 3, 2

Seated Cable Row-
45kg 5x10

Single Arm Cable Pull Down
27kg 2x20

DB Hammer Curl
10kg 2x15

Stretching-
Gracilis, piriformis, HF, pancake + 5kg

Forced deload  :'(
Hips just getting way too sore. They've been tight and I'm working on them but there was a breaking point and I think it was the incline bench the other day. I'm used to doing 30 degree inclines and the bench is fixed at 45. My natural arch that I use was just too much here I think. That was the straw so to speak. Sitting at work has killed it too. Stretching after training today helped a lot but I'm bummed by the fact that this is the stage I usually have issues and yet again I haven't progressed. Haven't deloaded for a while so there's definitely a lesson there. I'm heading away somewhere warm for a week in just over 2 weeks time where I will have limited access to a gym so will just get some good work in over the next 2 weeks. Lots of single leg, core, upper body and stretching. I'm thinking with some good core and single leg work I can put myself in a great position to start again. Booked in for a massage on Monday so no doubt that will help too.

*Edit- think I need to get away from straight sets of 5 for a while. At least some other form of periodisation might be called for. That and focusing more on recovery might sort me out. Having a look around at some programs now that I can get stuck into.

guh! damn.

hip pain is a deal breaker for me. scares me so much I back off, quick. squatting has always seemed to be the biggest culprit.

you really need more forced deloads it seems.. I mean, you are always so consistent but these things just slowly surface and then as you work through them while trying to address them, they eventually sideline you.

maybe do like Dreyth was going to do, deload/rest every 4th week (last week of the month). I always liked that idea.

Yeah it feels muscular and is relieved when I stretch mainly gracilis and piriformis. It's mainly caused by sitting at work as well so I'm looking into standing options. I wake up pain free and go home in serious pain. Hip flexors are tight AF though and I can't seem to make the stretches stick so I'm assuming I need some more work. Getting a massage in a few days and will get them to give me a good working over.

Yes to the deload. I get caught up in trying to progress and always break at the same point. A good mate of mine actually said to me on Monday after I squatted "just be careful cause this is usually when you break down". I do think that one of my big problems is I'm consistently lifting around 85-90% of 1RM which is just too stressful when I don't take any breaks. Need to be smarter.

Going to change my training up a bit actually. Bought this book last night and the strength one that goes along with it and am going to give it a run. The first 8 weeks is base building where you focus on building an aerobic base along with muscular endurance and the type of high rep work that I usually avoid. These are things I've never done and I think that work capacity has been a huge hole in my training which I feel will solve some problems. I'm heading away in 2 weeks so will use that time to get the body right, do plenty of glute/ham/core work and come back fresh as a daisy  :D

https://www.amazon.com.au/Tactical-Barbell-II-Conditioning-K-Black/dp/B0143HDCWS/ref=pd_sim_351_1?_encoding=UTF8&psc=1&refRID=78QV9GFPED5Z0AAWHKPG

Having read the books though, there's some seriously good content in there. They're only $7 each for kindle versions too.

1175
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 19, 2017, 07:41:40 pm »
Quote from: fast does lie on July 19, 2017, 04:19:43 am
With the wrist, if you didn't tear a ligament, i've noticed that massaging the fore arms really help the wrist.

Nah nothing torn. Just strained from hitting the heavy bag with mitts only and no wraps. Won't make that mistake again.
I definitely need to do more massaging on the forearms too. Even just with grip strength it helps a massive amount.

1176
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 19, 2017, 07:40:08 pm »
Quote from: acole14 on July 19, 2017, 03:51:20 am
Quote from: Coges on July 14, 2017, 07:40:18 pm
Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.

Does Derrimut have a GHR? Slow eccentric GHR's never hurt. Or SL eccentric DL concentric ham curl machine, but GHR is better.

Also could try the 45 second hamstring lever holds and progress as a warmup. They helped me a lot.

Edit: Also, with the hips, lying banded hip distractions, as shown in this article: https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/ is great, I do it when I remember.

Yes to GHR. Two of them actually. Will give those a shot. My next few weeks is going to be trying to sort a few of these problems out. No doubt I have inactive/weak glutes and hams and I need to give them more attention.

What's a hamstring lever hold? I just googled and got a bunch or random stuff.

That's a boss article. Thanks mate. Have pinned that one to come back and read fully later.

1177
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 19, 2017, 07:31:27 pm »
x2. Heal up quick mate.

1178
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 19, 2017, 07:29:32 pm »
Quote from: LBSS on July 19, 2017, 11:47:29 am
must redouble commitment to stretching.

Potentially the most repeated comment in my log that fails to be adhered to. It's a goal that just gets renewed like my car insurance policy without ever really using it.

1179
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 18, 2017, 05:10:41 pm »
19/7/17
bw- ?
injuries- left wrist
soreness- major soreness in right hip/top of glute med, lots of hot spots in hams too

Warm Up-
Hanging, chest & lat stretches

Chins-
bw x 5, 5
+5kg x 4, 3, 3, 2

Seated Cable Row-
45kg 5x10

Single Arm Cable Pull Down
27kg 2x20

DB Hammer Curl
10kg 2x15

Stretching-
Gracilis, piriformis, HF, pancake + 5kg

Forced deload  :'(
Hips just getting way too sore. They've been tight and I'm working on them but there was a breaking point and I think it was the incline bench the other day. I'm used to doing 30 degree inclines and the bench is fixed at 45. My natural arch that I use was just too much here I think. That was the straw so to speak. Sitting at work has killed it too. Stretching after training today helped a lot but I'm bummed by the fact that this is the stage I usually have issues and yet again I haven't progressed. Haven't deloaded for a while so there's definitely a lesson there. I'm heading away somewhere warm for a week in just over 2 weeks time where I will have limited access to a gym so will just get some good work in over the next 2 weeks. Lots of single leg, core, upper body and stretching. I'm thinking with some good core and single leg work I can put myself in a great position to start again. Booked in for a massage on Monday so no doubt that will help too.

*Edit- think I need to get away from straight sets of 5 for a while. At least some other form of periodisation might be called for. That and focusing more on recovery might sort me out. Having a look around at some programs now that I can get stuck into.

1180
Boxing / Re: Floyd Mayweather Jr vs Conor McGregor
« on: July 17, 2017, 01:53:00 am »
Quote from: adarqui on July 17, 2017, 12:07:48 am
i'm lol'n at people thinking it'll go 12.. "a typical Floyd fight". Conor is going to be near lifeless if he lasts 8 rounds. Floyd won't be able to hold him up to make it go 12.

:ninja:

Floyd will dance & out class him for the first 6 rounds, then Conor will be so wrecked from fatigue, unable to defend properly & unable to throw anything sharp, that Floyd will have to finish him off.

So i'm thinking it'll go 6-8: TKO or someone throwing in the towel for Conor to save him.

If you've ever seen a cat toying with it's prey before it gets bored and just kills it, that's how this plays out.

Yeah I think sub 6. The first 2 rounds will be the most interesting.

1181
Boxing / Re: Floyd Mayweather Jr vs Conor McGregor
« on: July 16, 2017, 11:47:03 pm »
Quote from: adarqui on July 15, 2017, 11:02:18 pm
Quote from: Coges on July 15, 2017, 07:53:31 pm
Quote from: adarqui on July 15, 2017, 05:11:58 pm
Quote from: fast does lie on July 15, 2017, 03:00:43 pm
Mcgregor needs to talk about the beat woman failed relationships bad father thing lolol

ya i said that earlier. I don't want to see Conor do that, that's some horrible shit.. but, if he did, the woman-beating angle could end up getting under Floyd's skin. Don't think there's anything Conor could say, other than that, to get Mayweather to lose his composure out of the ring. Don't think there's anything he could say to get Floyd to lose his composure inside the ring.

Yeah I hope he doesn't go that route either. I don't see him doing it though. He has the crowd right now and they'd turn on him.

I don't think he'll do it either.. he knows that's just going too low.

But......... the crowd wouldn't turn on him :/ IMHO there's some Trump effect going on here.. Some of the very same reasons people hate Mayweather Jr, they love about Conor :/

Conor is a disrespectful punk most of the time. He's said some really foul shit to most of his opponents. People who hate those qualities in other fighters, love that with him.

I mean, dude, he knocked Floyd's ability to read.. and everyone loved it. That's disgusting... I understand it's for show, but how do you cheer that, as a fan? I mean when you really think about it, that's so disgusting. He clearly had a wrecked upbringing and dedicated his life to boxing. I mean his mom was a crack addict and his dad was a pro boxer, drug dealer, violence, beat Floyd Jr, everything. He didn't grow up "easy".

http://bleacherreport.com/articles/1627330-floyd-mayweather-how-his-familys-history-of-violence-has-shaped-money-may

good read.

I think you just predicted something here. Remember that? Trump can't win. Trump's a joke. He's not a politician. No one really thinks he's serious. He's just here for the attention. BOOM! Trump wins. McGregor inside 4 haha

Nice article.  There's a lot to be said for a fucked up childhood. It often makes the most interesting characters in life.

1182
Progress Journals & Experimental Routines / Re: I still have chance at 40 SVJ?
« on: July 16, 2017, 09:53:10 pm »
Quote from: fast does lie on July 16, 2017, 09:00:54 pm
^ I see. What were we discussing anyway? Maybe my understanding of strength, power, and vertical/speed isn't up to par.... I didn't exactly read the Vertical Jump Bible 1 or 2.

I thought that a 1 RM PR for squat is better correlated to vertical than say an 8 RM PR. Is that a correct assumption?

Yeah I'm agreeing that an 8RM is not a valuable indication of vert compared to a 1RM. I would suggest that 3RM may be more consistently valuable than 1RM as your absolute max is so variable based on so many factors. Your 3RM should be much more consistent than a 1RM.

1183
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 16, 2017, 05:35:28 pm »
17/07/17
bw- 90.7
waist- 34.5"
Injuries- right wrist,
Soreness/fatigue- left high ham/glute tie in (underbutt area), quads, upper back

Pre-workout- Hyde & BCAAs
Post-workout- oat & protein powder

Warm up- lacrosse ball on all the tight spots in legs, bottom of squat searching, banded ankle, banded HF, monster walks (I probably need more activation work here)

Hang Clean- bar x 10
Power Clean- 40 x 5, 60 x 3, 3, 3 (was aiming for 70 but quads too fatigued)

Squats- 60 x 5, 80 x 5, 100 x 3, 125 x 5 (oly shoes, knee sleeves & belt on top set- top set RPE 8/10- Lifetime PR is 130 x 4 I think- excited to see what next week brings)

Incline Bench- bar x 10, 40 x 5, 65 x 4, 4, 4 (felt surprisingly heavy- was aiming for 5 reps here)

Dips- bw x 7, 6, 5, 5, 5

Couch stretch- 30s each leg x 2

Good session. Squats felt solid even though legs were fatigued. Wanted to get more stretching in but ran out of time. Will get that in tonight. Pre-workout search continues. Hyde wasn't as strong as I expected even though it claims to have 419mg of caffeine. I keep getting samples from any supplements shops I go past so will likely have enough to see me through the next few weeks. Still think I'll end up going carb+BCAA/protein+coffee but I will see where I land. Have also started tracking waist measurements as the weight is throwing me off. Definitely getting leaner but weight is fluctuating too much to just judge on that.   

Legs were a bit fatigued. Have done a hilly loop walk with the family and our dog the last couple of days. It's only a 2k loop that we do twice but it's basically 250m down then 250m straight back up. Doesn't help that I sprinted some of the hills to make it quicker and easier than walking up them.


1184
Progress Journals & Experimental Routines / Re: I still have chance at 40 SVJ?
« on: July 16, 2017, 05:19:20 pm »
Quote from: fast does lie on July 16, 2017, 01:35:45 am
Quote from: Coges on July 15, 2017, 07:32:43 pm
Quote from: fast does lie on July 14, 2017, 11:10:16 am
Quote from: Coges on July 13, 2017, 02:32:43 am
Quote from: fast does lie on July 12, 2017, 07:16:51 pm
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.

Sorry I meant 1RM PRs not just PRs in general. I still think pushing everything else is necessary. Its a hard balance to keep though.

I actually meant 1 RM PRs, lol.  I thought that 1 RM PR's correlate to speed/vertical better than the same equivalent in say a 8 RM PR. 

So for example 275 lb lifted 12 times equates a 1 RM of 393 lb according to this:



I can't do 393 1RM but I can 275 x 12. I thought that 1 RM of 393 lb is much more better than 275 x 12 when correlating to speed/vertical.

I don't think an 8 or 12 RM is really indicative of anything. I was thinking in the 3 rep range. 1's are so variable day to day based on how you feel and how heavy you've been training.

1185
Boxing / Re: Floyd Mayweather Jr vs Conor McGregor
« on: July 15, 2017, 07:53:31 pm »
Quote from: adarqui on July 15, 2017, 05:11:58 pm
Quote from: fast does lie on July 15, 2017, 03:00:43 pm
Mcgregor needs to talk about the beat woman failed relationships bad father thing lolol

ya i said that earlier. I don't want to see Conor do that, that's some horrible shit.. but, if he did, the woman-beating angle could end up getting under Floyd's skin. Don't think there's anything Conor could say, other than that, to get Mayweather to lose his composure out of the ring. Don't think there's anything he could say to get Floyd to lose his composure inside the ring.

Yeah I hope he doesn't go that route either. I don't see him doing it though. He has the crowd right now and they'd turn on him.

Pages: 1 ... 77 78 [79] 80 81 ... 200